Zosangalatsa ndi Zabwino Kwambiri Zimene Mungachite
Ngakhale masamba ali ngati mwala wapangodya wa zakudya zochepa , pali ena omwe ali bwino kwambiri kuposa ena. Kupanga chisankho choyenera cha zakudya:
- Sankhani masamba omwe sakhala otsika kapena okoma.
- Yang'anani kudya kwanu. Chofunika kwambiri, kapu yakayi yophikidwa kapena chikho chimodzi cha masamba obiriwira sayenera kukhala ndi magalamu asanu kapena asanu ndi limodzi a chakudya.
- Kumbukirani kuti kuphika masamba nthawi zambiri kumachepetsa voliyumu pamene kuwonjezera carbs pa kutumikira. Potero, yesani mawerengedwe anu ngati chikho cha masamba obiriwira akuphika mpaka chikho theka.
Kuchuluka kwa chakudya mu masamba kumakhudzana kwambiri ndi mtundu wa ndiwo zamasamba. Mwachidule, amatha kugawa masamba monga masamba, masamba, masamba, kapena masamba.
Mbewu Zosamba
Zomera zobiriwira zimakhala ndi zakudya zochepa kwambiri komanso shuga la shuga. Amakhalanso ndi vitamini K, phytonutrients , ndi mchere. Zina mwazimene mungachite:
- Nkhumba zimamera ndi zina zina zimakhala ndi 0,1 gramu zamtundu wokhala ndi chikho cha theka.
- Sipinachi ili ndi madigiri 0,2 pa theka la chikho.
- Swiss chard ili ndi makilogalamu 0.4 pa theka la theka.
- Letesi ndi zina za saladi (monga endive, escarole, radicchio, ndi romaine) zili pafupi ndi 0,5 magalamu ndi theka la chikho.
- Bok choy ali ndi makilogalamu 0,5 pa theka la chikho.
- Mitsinje ya Hearter (monga masamba a mpiru, masamba a mpiru, ndi kale ) amakhala pafupi ndi gramu imodzi pa theka la chikho.
Masamba a tsinde
Zomera zachitsamba zili ndi makapu pang'ono pokhapokha atumikira koma akadali otetezeka ku zakudya zambiri zochepa.
Zosankha zabwino ndizo:
- Bowa ali ndi makilogalamu okwana 0,3 wathanzi ndi chikho chimodzi.
- Selari imakhala ndi magalamu a 0,7 pa theka la chikho.
- Kabichi ali ndi makilogalamu 1.3 pa theka la chikho.
- Katsitsumzukwa kamakhala ndi magalamu 1.8 pa theka la chikho.
- Fennel ali ndi magalamu awiri pa theka la chikho.
- Kolifulawa ali ndi 2.5 magalamu ndi theka la chikho.
- Broccoli ili ndi magalamu atatu pa theka la chikho.
- Zipatso za Brussels zimakhala ndi magalamu asanu ndi asanu ndi asanu ndi theka la chikho.
Mbewu Zomera
Malingaliro ake, ndiwo zamasamba zomwe zili ndi mbewu zimakhala ngati zipatso. Ngakhale kuti ena amakhala okwera kwambiri mu carbs, ena amakhala pansi pa magalamu asanu ndi limodzi. Mwa njira zabwino zomwe mungachite:
- Mafupawa ali ndi galamu limodzi kamadzimadzikakiti kapu ya theka.
- Nkhaka ndi 1.9 magalamu pa theka chikho.
- Nyemba zobiriwira zili ndi magalamu awiri pa theka la chikho.
- Biringanya ali ndi 2.4 magalamu pa theka la theka.
- Okra ali ndi 2.5 gramu pa theka la chikho.
- Chokoma cha chisanu ndi zukini zili pafupi magalamu atatu pa theka la chikho.
- Tomato ali ndi 3.5 gramu pa theka la chikho.
- Tsabola wobiriwira ndi tsabola wofiira ali ndi pafupifupi 4.5 magalamu pa theka la chikho.
- Nandolo ili ndi magalamu asanu pa theka la theka.
- Nkhumba za chipale chofewa ndi nandolo zowonjezera shuga zili ndi 5.25 magalamu ndi theka la chikho.
Mizu ya masamba
Anthu kawirikawiri amaganiza kuti mizu ya masamba imakula kwambiri muzakudya, koma izi si zoona. Pakangokhala ndi chikho chochepa, ambiri ndi oposa chakudya choyenera. Izi zikuphatikizapo:
- Radishes ali ndi galamu limodzi kamadzimadzi ndi chikho cha theka.
- Jicama ali ndi 2.25 magalamu ndi theka lakayi.
- Anyezi otentha (scallions) ali ndi magalamu atatu pa theka la chikho.
- Turnips ili ndi magalamu atatu pa theka la theka.
- Rutabagas ali ndi magalamu anayi ndi theka lakayi.
- Selari mizu (celeriac) ili ndi magalamu anayi pa theka la chikho.
- Kaloti ali ndi magalamu anayi pa theka la chikho.
- Anyezi ali ndi magalamu asanu pa theka la chikho.
- Beets ali ndi magalamu 5.6 ndi theka la chikho.
- Maekisi ali ndi makilogalamu 6.5 pa theka la chikho.
Mbewu Zapamwamba za Carb
Zamasamba zoletsedwa pa zakudya zochepa kwambiri za carb ndizo zokoma ndi / kapena zogwiritsa ntchito nyenyezi. Zitsanzo zikuphatikizapo:
- Parsnips ali ndi makilogalamu asanu ndi anayi apiritsi otsekemera pa chikho chimodzi.
- Zima zamasamba (monga butternut , dzungu , ndi sikwashi spaghetti ) zili ndi magalamu 10 pa theka la chikho.
- Mbewu ili ndi magalamu 12 pa theka la chikho.
- Mbatata imakhala ndi magalamu 12 pa theka la chikho.
- Makandulo a madzi ali ndi 14.8 magalamu ndi theka la chikho.
- Mbatata ya mbatata imakhala ndi magalamu 17 pa theka la theka.
- Artichokes ali ndi magalamu 18 pa atitchoku.
- Plantains ali ndi magalamu 27 pa theka la chikho.
> Chitsime:
> Dipatimenti Yachikhalidwe ya US. "USDA Food Composition Database". Washington, DC, yongosinthidwa mwezi wa May 2016.