Ndicho Chimene Chimapanga Superfoods So Super
Kuchuluka kwa mphamvu kumatanthawuza mlingo wa zakudya pamtundu umodzi wa chakudya. Zakudya zamadzimadzi zimakhala ndi zakudya zambiri, kawirikawiri ndi zocheperapo. Zonsezi zapamwamba zomwe mwamva zazo ndi zowonjezera. Zakudya zowonjezera mphamvu zamagetsi zili ndi zakudya zochulukirapo kwa chakudya ndi zakudya zocheperapo.
Mmene Kachulukidwe Kakang'ono Komwe Amagwira Ntchito
Inu muli ndi njala, ndipo akadakali maola angapo musanadye chakudya, kotero inu mumasankha kuti mukufuna chakudya chokwanira.
Mukhoza kusankha apulo kapena donti yokometsera. Zili pafupifupi kukula, ndipo chakudya chimagwira ntchito mofulumira musanabwerere kuntchito. Kodi mumasankha uti?
Tikukhulupirira kuti munasankha apulo mmalo mwa zopereka. Apulo ali ndi makilogalamu pafupifupi 80 ndi mavitamini ambiri, zitsulo, ndi phytochemicals. Mitsuko ya apulo idzakudza mimba yanu ndikukukhutitsani mpaka madzulo.
Ndalamayi ili ndi calories. Mafuta ambiri. Ndipotu, donut ili ndi makilogalamu oposa 200, koma alibe zakudya zambiri. Pali kokha galamu imodzi ya zitsulo - sizidzakuchititsani kuti mumve bwino. Kudya chakudya cha sugary kungachititse kuti muzidya kachiwiri, ndipo mwinamwake wachitatu. Zoonadi zimakondweretsa bwino, koma thupi lanu lingapereke ndalama zambiri pamapeto pake, chifukwa cha kukondweretsa kumeneku.
Yerekezerani kuchuluka kwa zakudya zamagulu pogwiritsa ntchito chiwerengero cha makilogalamu mu chakudya cholemera kapena kulemera, kapena kukula kwa gawo . Mwachitsanzo, yerekezerani kapu ya magawo a karoti kwa osakaniza anayi a saltine.
Zonsezi zimakhala ndi makilogalamu pafupifupi 50, koma kaloti ali ndi zakudya zina zambiri pa calories yomweyo. Kaloti ndi zakudya zowonjezera; ophwanya ali amphamvu kwambiri.
Kumvetsetsa umoyo wa zakudya ndizofunikira kwa anthu olemera-kudya zakudya. Zakudya zomwe zili zochepa, koma mavitamini ambiri ndi mavitamini ena, zingakuthandizeni kuchepa .
Zakudya Zapamwamba Zowonjezera
Mwinamwake mukutha kuona kuchokera ku zitsanzo zomwe zipatso ndi ndiwo zamasamba zobiriwira ndi opambana kwambiri mu michulukidwe ya zakudya. Ndicho chifukwa chimodzi chomwecho zipatso ndi ndiwo zamasamba zimayenera kukhala zopamwamba. Kaloti, tomato, broccoli, kale , sipinachi, zipatso, maapulo, yamatcheri, makangaza ndi malalanje ndizopamwamba kwambiri.
Zakudya zina zowonjezera zakudya zowonjezera zakudya zimaphatikizapo nsomba, tuna, tchire, mkaka wa mafuta ochepa, oatmeal, ndi mbewu zonse, soya, mchenga wouma komanso zakudya zina zolimba . Komabe, zakudya zopanda mphamvu, zowonjezera zakudya zamthupi zimaphatikizapo zinthu zomwe zili ndi shuga komanso mafuta monga mkate woyera, pasitala, zakudya zamadzulo, zakudya zamasamba ndi tchizi, ayisikilimu, maswiti, soda, mbatata za mbatata ndi chimanga cha chimanga. Mwa kuyankhula kwina, chakudya chopanda kanthu.
Kusankha zakudya zopatsa thanzi m'thupi kumakhala kosavuta ngati mumakhala m'mphepete mwa sitolo, kumene kuli zipatso, nyama zowonda, mkaka wamtengo wapatali komanso katundu wophika. Zakudya zatsopanozi zingakhale zodula kwambiri kuposa zakudya zowonjezera zamagetsi, koma mumagula zakudya zambiri pamtengo.
Ogula ambiri amasankha zakudya zina zosavuta, koma mukhoza kupanga zosankha mwanzeru ndizo mankhwala - tingowerenga malembawo.
Mudzapeza zilembo za Nutrition Facts pambuyo kapena pambali pa phukusi. Yang'anirani kukula kwake, penyani chiwerengero cha makilogalamu pakutumikira ndikuwona kuchuluka kwa fiber, mavitamini, calcium , ndi chitsulo .
Chakudya chophimbidwa bwino chomwe chili ndi mavitamini otsika, zakudya zambiri, komanso sodium ndi wopambana.
Kudya zakudya zowonjezera zakudya zowonjezera kumatsimikizira kuti mukupeza zakudyazo ndipo simungakusiye kumva njala pambuyo pake. Kusankha zakudya zowonjezera zakudya kungakhale chizoloŵezi. Mukamvetsetsa zakudya zomwe zimakhala zowonjezera, zimakhala zophweka. Kumbukirani kuti zakudya zomwe mumadya zimakhudza thanzi lanu m'njira yayikulu.
Kukhala wathanzi kapena wosayenera? Chisankho ndi chanu.
Kodi Ndingakonde Njala Zotani?
Anthu omwe ali ochepa thupi amafunikira zakudya zowonjezera mphamvu kuti atsimikizire kuti akupeza makilogalamu okwanira kuti alemere. Zakudya zowonjezera ndi zowonjezera mphamvu zimaphatikizapo zakudya monga kirimba batala , zipatso zouma , masamba obiriwira, ndi tchizi.
Zotsatira
Darmon N, Darmon, M, Maillot M, Drewnowski A. "Muyezo wa zakudya zamasamba ndi zipatso: zakudya zambiri ndi kalori ndi zakudya zina." J Amadyetsa Assoc. 2005 Dec; 105 (12): 1881-7. http://www.andjrnl.org/article/S0002-8223(05)01552-X/abstract.
Ledikwe JH, Blanck HM, Khan LK, Serdula MK, Seymour JD, Tohill BC, Rolls BJ. "Zakudya zochepa kwambiri zamagetsi zimagwirizana ndi khalidwe labwino la anthu akuluakulu ku United States." J Amadyetsa Assoc. 2006 Aug; 106 (8): 1172-80. http://www.andjrnl.org/article/S0002-8223(06)00889-3/abstract.
Drewnowski A. "Lingaliro la chakudya chopatsa thanzi: kumapikisano ochepa a zakudya." Am J Clin Nutr. 2005 Oct; 82 (4): 721-32. http://ajcn.nutrition.org/content/82/4/721.abstract.