Pali zakudya zabwino mkati, ngati mungathe kudutsa mtundu
Green smoothies ikhoza kukwiya kwambiri m'mitsuko ya madzi ndi zakudya zabwino zodyera, ndipo izi n'zodziwikiratu kuti maluwa amenewa ndi masamba ndi zipatso zamasamba angapangitse mavitamini angapo okalamba. Nazi zifukwa zingapo zowonjezeramo kusakaniza masamba a smoothies mu zakudya zanu.
Smoothies Obiriwira ndi Zakudya Zanu
1. Zobiriwira za smoothies zimatulutsa zakudya zowonjezera mavitamini: Palibe kafukufuku wosonyeza kuti kudya zakudya zopanda zakudya kuchokera ku malo osiyanasiyana kungakuthandizeni kupewa matenda odwala matenda a shuga monga khansara, khansa, chitetezo chanu komanso chitetezo.
Ndipotu, phunziro la 2013 la kudya anthu oposa 450,000 a ku Ulaya omwe amagwirizana ndi kudya 7 servings za zipatso ndi ndiwo zamasamba tsiku ndi tsiku ndi chiopsezo cha 10% cha imfa panthawi ya phunziro lazaka 13. M'malo mochita masamu a tsiku ndi tsiku, bwanji osawonetsetsa kuti mukutsutsana ndi zakudya zotsalira pakalamba?
2. Zomera zowonongeka bwino zimakhala zosavuta kukumba: Sikuti aliyense angathe kuwonjezera zipatso zake ndi masamba ake osadya pang'ono, koma kukhala ndi "pre-chew" masamba anu kuti muwathandize kupanga zomera zamphamvu monga collard masamba ndi kale zovuta pamimba. Palibe njira yomwe mungagwiritsire ntchito makapu angapo a masamba ndi mano anu monga momwe blender wamphamvu amatha mu masekondi pang'ono chabe.
3. Green smoothies ali ndi calorie yochepa, osaneneka : M'buku lake lopukuta nthaka, Volumetrics , wofufuza kafukufuku wotchuka Barbara Rolls amasonyeza kuti timakonda kudya chakudya chokwanira ndi kulemera kwa tsiku ndi tsiku, m'malo mwa zakudya zambiri.
Mwa kusankha zakudya zomwe zili ndi zocheperapo zomwe zimatenga malo omwewo mu kapu kapena mbale yathu, tikhoza kumverera bwino pamene sitikuwonongeka kwambiri pamilonda yathu.
4. Green smoothies ali ndi mitsempha yapamwamba: Kuphunzira kwakukulu kwa 2011 komwe kunafalitsidwa mu Archives of Internal Medicine kunayambitsa kudya kwa anthu pafupifupi 400,000 pakati pa zaka zapakati pa makumi asanu ndi awiri mphambu zisanu ndi zisanu ndi ziwiri (70-71), ponena kuti mwayi wa imfa pa chifukwa chirichonse -kupita kwa nthawi chiwerengero cha zakudya zowonjezera chakudya chinkawonongedwa.
Limbikitsani moyo wanu wautali komanso nthawi zonse mwa kuwonjezeranso zowonjezereka kwa masamba anu obiriwira a smoothies mu mbewu zabwino monga chia , katemera, ndi fulakesi.
5. Green smoothies ali ndi madzi ochuluka: Malinga ndi Rolls, kufufuza kosangalatsa kumasonyeza kuti madzi omwe amaikidwa m'kadya kapena chakumwa amawoneka mosiyana ndi masensa athu (ndipo ndibwino kuti tisawonongeke kusiyana ndi madzi otengedwa ndi chakudya. Umboni wina wakuti thupi limatenga madzi omwe amawathira mu supu kapena smoothies moyenera kuposa madzi omwe timamwa . Ziribe kanthu komwe masamba okongola a smoothie mumakonda, masamba ena obiriwira amakhala ndi 90% madzi.
6. Green smoothies ikhoza kuteteza ubongo: Ochita kafukufuku akuyesa kudya zakudya za Mediterranean ndi DASH zakudya kuti achepetse kuthamanga kwa magazi. Pofotokozedwa mu nyuzipepala ya 2015 yomwe inafalitsidwa mu nyuzipepala ya Alzheimer's & Dementia , zomwe zimatchedwa MIND zakudya zimatsindika za mitundu yobiriwira masamba ndi masamba omwe amagwiritsidwa ntchito mobiriwira.
Kaya mumasankha smoothie ya zipatso ndi masamba kapena masamba obiriwira omwe alibe zipatso, mutha kupindula ndi tizilombo toyambitsa matenda, ndi tizilombo - ndi madzi - mu zakumwa zamitundu iyi.
Chitani banja lanu kuti likhale labwino (ngati ali ndi squeamish), ndipo muzimwa mumoto wonyezimira.
Chitsime:
Barbara Rolls ndi Mindy Hermann. Chakudya Chotsatira Chakumapeto kwa Harper Collins. 2012.
Leenders Max, Sluijs Ivonne, Ros Martine M, et al. "Zipatso ndi Zipatso Zamasamba ndi Kufa: Kufufuza Kwambiri ku Ulaya Ku Kansa ndi Zakudya Zabwino." American Journal of Epidemiology 2013; 178 (4): 590-602.
Morris, Martha Clare; Tangney, Christy C; Chonchi; Masaka, Frank M; Bennett, David A; Aggarwal, Neelum T. "MITU YOPHUNZIRA YOPHUNZITSIDWA NDI KUCHITA KWA KUTHA KWA KUTHA KWA MATENDA A ALZIMA." Alzheimer's & Dementia, ISSN 1552-5260, 02/2015.
Park Y, Subar AF, Hollenbeck A, Schatzkin A. Zakudya ndi zowonjezera za zakudya m'thupi la NIH-AARP komanso maphunziro a zaumoyo. Arch Intern Med. 2011 Jun 27; 171 (12): 1061-8.
http://www.ncbi.nlm.nih.gov/pubmed/21321288