Malangizo a PB Othandizira Othandizani Ochepa Pansi
Kodi ndiwe wodya nsomba? Ngati mukuyesera kuchepetsa thupi, mukhoza kukhala ndi mwayi. Akatswiri ena ofufuza ndi ofufuza amalimbikitsa kuti mafuta a nkhono ayambe kulemera. Koma ngati mukufuna zakudya zanu zamakiti kuti zikhale bwino, muyenera kutsatira malamulo ochepa.
Buluu wa Peanut ndi Kutaya Kwambiri
Ngakhale katemera wa kirimba ali ndi ubwino wathanzi , ambiri amapewa kudya zakudya zomwe zimafalitsidwa chifukwa cha mafuta ndi mafuta, komanso sweeteners zinawonjezeredwa ku zina.
Ichi ndi chifukwa chake sichiphatikizidwa mu zakudya zosiyanasiyana zolemera. Peanut bata ambiri ali ndi makilogalamu 190 mu supuni 2 yotumikira, ndi makilogalamu 144 kuchokera ku mafuta.
Komabe, kafukufuku wasonyeza kuti kuyamwa pa batala wamkonde kungakhale njira yowonetsera njala popanda kupindula. N'chifukwa chiyani amagwira ntchito? Chifukwa nsomba za kirimba zimapangitsa kuti muzimva kuti ndinu wosangalala. Komanso, kafukufuku anapeza kuti amayi omwe amaphatikizapo mtedza wambiri pa zakudya zawo amapezeka kuti sangakwanitse kulemera kwa zaka zisanu ndi zitatu.
Pamene mukuyesera kuchepetsa thupi, kuyang'ana mafuta anu ndizofunikira. Koma kudzipereka nokha ku kapu ya mafuta mu zakudya zanu kumatha kuchepetsa kukhumba kwanu ndikupewa kudya kwambiri. Ndipo chimachitika ndi chiyani mukasiya kudya? Iwe umataya kulemera!
Zakudya Zakudya Zamphongo
Phunziro la yunivesite ya Purdue linasonyeza kuti anthu omwe ankakondwera ndi nthanga ndi batala amatha kusintha mavitamini awo kuti asadwale powadya zakudya zamakono.
Phunziroli limapereka chiyembekezo kwa dieters omwe amakonda mtedza ndipo samafuna kuwachotsa ku zakudya zawo.
Ochita kafukufuku anapeza kuti mtedza ndi batala zimakonda kudya komanso kukhuta kwa maola angapo atatha kudya. Poyerekeza, pamene ophunzira adya zakudya zina monga zakudya za mpunga, njala inabwerera mkati mwa theka la ora.
Kafukufukuyu akuthandizanso pa kafukufuku wam'mbuyomu komanso wamfupi omwe amasonyeza kuti nthawi zonse kudya mtedza sikukondweretsa kulemera.
Mafuta Okhala ndi Moyo Wathanzi
Kafukufuku Wokonzekera ndi maphunziro ena adawonetsanso kuti mungapindule ndi kusintha kwa mtundu wa mafuta omwe mumadya mukamadya mtedza ndi batala muyeso. Phunzirani ophunzira omwe adya batala wamkonde adachepetsa mafuta awo odzaza ndi kuonjezera kudya kwa mafuta omwe amapezeka ndi monunssaturated ndi polyunsaturated . Mafuta a monounsaturated amachititsa "cholesterol" m'mimba popanda kuika cholesterol. Izi ndi zina zimakhala chifukwa chake kumwa zakudya zimakhala ndi chiopsezo chachikulu cha matenda a shuga ndi matenda a mtima.
Mmene Mungadye Zakudya Zam'mimba ndi Zitsamba Zambewu Mu Zakudya Zanu
Kodi mungatani kuti muwonjezere mafuta a kirimba mu zakudya zanu komanso kuti mupitirizebe kuchepa kwa kalori ? Mfungulo ndi kudya batala wa mandimu moyenera. Kutsekemera kamodzi ka batala wamkonde ndi ma supuni awiri okha. Mungadye mafuta a mandimu pamtanda umodzi wa mkate wambewu kapena zipatso kapena ndiwo zamasamba. Peanut Institute ikuwonetsanso kuti mukhoza kudula nyemba zouma pa saladi m'malo mwa croutons.
Pano pali zakudya zina zowakomera zamasamba:
- Sakanizani magawo apulo mu kapu.
- Kufalitsa batala wa mandimu ku banki kudulidwa mu theka kutalika.
- Khalani ndi utumiki wouma wouma, wochepetsedwa-mtedza wa mchere monga chotupitsa.
- Kufalitsa batala wa mandimu pa mapesi a udzu winawake.
- Pangani njira yanu kusakaniza ndi zipatso zouma ndi mtedza wokazinga.
- Khalani ndi bata wa kirimba mkate wonse wa chakudya chamasana.
- Yesani mafuta onunkhira pa tchuthi kapena mchere wa Chingelezi pa kadzutsa.
- Kufalitsa batala wamkonde pa ochepetsedwa-mchere wamchere wa saltine kapena osakaniza tirigu.
- Yesani mafuta a mandimu kuwonjezera pa tortilla kapena tortilla chips.
- Kufalitsa batala wa kiriyani pa mpunga kapena mikate ya popcorn.
- Sakanizani mtedza mkati mwa mpweya wokhala ndi mpweya wambiri.
- Gwiritsani ntchito ufa wa kirimba (PBFit imapanga mitundu yambiri ya chokoleti ndi ya chokoleti) kuti imve kukoma ndi mapuloteni omwe amaperekedwa ndi mapeyala popanda zopatsa mphamvu.
Kuchotsa Mafuta Owonjezeka ndi Shuga Ndi Chophimba Chamakono Chakumwa
Njira ina ndiyo kuthetsa mafuta ndi shuga owonjezeka mwa kugula kapena kupanga malo osakanizidwa a mandimu. Yang'anani mu gawo la chakudya chochuluka cha msika wanu wa nthanga ndi chopukusira zomwe zilipo kuti mupange peanut bata yanuyo mu sitolo. Mutha kusintha chisangalalo kunyumba, kuwonjezera mchere kapena zokoma ngati mukufuna. Mudzapeza kuti zakusakani zakutchire zakusakaniza bwino mu smoothie ndipo zimagwira bwino.
Mawu Ochokera
Pali njira zambiri zoperekera batala wa mandimu kulemera kwake. Ingokumbukirani kuti muyang'ane kukula kwa magawo anu kuti mutha kusangalala ndi nthanga ndikusunga zakudya zanu pamtunda.
> Zotsatira:
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> Flores-Mateo G, Rojas-Rueda D, Basora J, Ros E, Salas-Salvado J. Nutake ndi chidziwitso: meta-analysis of trials. American Journal of Clinical Nutrition . 2013; 97 (6): 1346-1355. do: 10.3945 / ajcn.111.031484.
> Luo C, Zhang Y, Ding Y, et al. Kugwiritsa ntchito mankhwala osokoneza bongo komanso chiopsezo cha mtundu wa shuga, matenda a mtima, ndi zonse-chifukwa cha imfa. American Journal of Clinical Nutrition . 2014; 100 (1): 256-269. do: 10.3945 / ajcn.113.076109.
> Mattes RD, Kris-Etherton PM, Foster GD. Zotsatira za Nkhalango ndi Mtedza wa Mtengo pa Thupi la Thupi ndi Wathanzi Kufooka Kwambiri kwa Achikulire. American Journal of Clinical Nutrition. 2008; 138 (9); 17415-17455.
> Tan SY, Dhillon J, Mattes RD. Kuwonanso zotsatira za mtedza pa njala, kudya, kudya, ndi kulemera kwa thupi. American Journal of Clinical Nutrition . 2014; 100 (Supplement_1). do: 10.3945 / ajcn.113.071456.