Zomera zamdima zobiriwira zimakhala zokwiya m'mudzi wathu watsopano wokhudzidwa ndi thanzi labwino, koma chidziwitso sichiri mphamvu pomwe ambiri mwa ife amakumana ndi malingaliro osachepera USDA a makapu 3 a masamba obiriwira pamlungu. Komabe, nkhumbazi zimapereka bonanza wa mavitamini, minerals, ndi phytonutrients . Kodi mumakumana kapena kupitilira malangizowo?
Pulofesa wina wandiuza kuti nthawi zambiri makolo athu akale ankadya masamba obiriwira a masamba obiriwira tsiku lililonse ngati masamba.
Ankaganiza kuti akuyenda kuchokera kumalo kupita kumalo, akungotenga ndi kudya masamba pamene amapita. Kodi mungaganize kuti mukudya gulasi lodzaza masamba tsiku ndi tsiku? Ndi zambiri za masamba a masamba obiriwira omwe amachepetsa kudya ndi kusowa shuga, ndiwo zamasamba zamasamba ndizo maziko abwino a anthu odya zakudya zochepa. Mukamawagwiritsa ntchito, onetsetsani kuti mumapanga zovuta kuzungulira. Ganizirani za njira zitatu izi zowonjezeretsa masamba odyetsera masamba:
- Smoothies: Yonjezerani masamba a Green Leafy Veggies monga Kale, Sipinachi kapena Beet Greens
- Masangweji kapena wraps: Kugwiritsa ntchito masamba obiriwira m'malo mwa mkate m'mmasangweji kapena wraps ndi njira yopita ngati mukufuna kukhala otsika pa carbu.
- Mazira a Egg: Onjezerani masamba omwe mumawakonda masamba omelets kapena mazira a dzira. Dzira lingagwiritse ntchito kapangidwe kake ndi kukoma kwake sikuperekedwa nsembe kwambiri kupatsidwa mapuloteni amphamvu kuchokera ku dzira.
Kusiyanasiyana Kosiyana Pakati pa Zakudya Zathu ndi Akuluakulu Athu Akalekale
Ubwino wa Zaumoyo
Mamasamba a masamba obiriwira amakhala ndi calorie ya kalori, mwinamwake kwambiri gwero la zakudya zopatsa thanzi la gulu lililonse la chakudya. Ndizochokera mchere wambiri (kuphatikizapo chitsulo, calcium, potaziyamu, ndi magnesium) ndi mavitamini, kuphatikizapo mavitamini K, C, E, ndi mavitamini ambiri a B. Amaperekanso mankhwala osiyanasiyana monga beta-carotene, lutein , ndi zeaxanthin, zomwe zimateteza maselo athu kuwonongeka ndi maso athu ku mavuto omwe ali ndi zaka, pakati pa zotsatira zina zambiri.
Masamba obiriwira amdima amakhalanso ndi mafuta ochepa omega-3.
Vitamini K
Mwina nyenyezi ya zakudya izi ndi Vitamini K. Chikho cha masamba ambiri ophika chimapereka kasachepera kasanu ndi katatu kuchepa kwa Vitamini K patsiku. Ndiko kulondola, kapu imodzi yokha. Ngakhalenso makapu angapo a masamba obiriwira a saladi omwe amawunikira amawunikira amakhala osachepera okha. Kafukufuku wam'tsogolo wapereka umboni wakuti vitamini iyi ikhoza kukhala yofunika kwambiri kuposa momwe ife tinkangoganizira (zosachepera zomwe zingakhale zosatheka), ndipo anthu ambiri sapeza zambiri.
- Amatsitsa magazi
- Amathandiza kuteteza mafupa ku matenda otupa mafupa
- Athandizeni kuchepetsa komanso mwinanso kuchepetsa matenda a atherosclerosis mwa kuchepetsa calcium mu arterial plaques
- Titha kukhala olamulira akuluakulu a kutupa ndipo zingatiteteze ku matenda opweteka kuphatikizapo nyamakazi.
- Thandizani kupewa matenda a shuga
Vitamini K ndi vitamini wosungunuka ndi mafuta , motero onetsetsani kuvala pa saladi yanu, kapena kuphika mafuta anu.
Pafupi ndi Free Carb
Mavitamini ali ndi makapu pang'ono m'thupi mwawo, ndipo ma carb omwe ali pamenepo amadzaza ndi zigawo za fiber, zomwe zimapangitsa kuti azichedwa kwambiri kuzidya. Ndicho chifukwa chake, amadyera amadyera kwambiri shuga. Muzinthu zina, amadyera amatha kuchitidwa ngati "freebie" (carb-wise wisdom) (kutanthauza kuti ma carbohydrate sayenera kuwerengedwa nkomwe).