Mwinamwake mwamvapo zina mwa malipoti otsutsana kunja uko. Ena amanena kuti nthochi zimakupangitsani kulemera, pamene ena amanena kuti nthochi zimapindulitsa kulemera. Ndi ndani yemwe ali woyenera ndipo muyenera kudziwa chiyani ngati mukuwerenga kalori ?
Zomwe Amanena Zokhudza Kulemera Kunenepa Kapena Kutaya Kwambiri
Tisanayambe kunena za banani zomwe zingakuthandizeni kupeza kapena kutaya thupi, tiyeni tiyankhule zomwe mwamva.
Kodi otsitsimutsa mbali iliyonse ya nkhaniyi akufunanji, ndipo maganizo awo ndi otani?
- Omwe amachenjeza kuti asadye nthochi chifukwa choopa kulemera, amatsatira malangizo okhutira, makamaka shuga. Nthomba zimakhala ndi shuga wambiri ndipo zimatha kuthamanga kwambiri kuthupi kusiyana ndi zakudya zina.
- Chifukwa china chomwe nthochi zimagwiritsira ntchito mapuloteni oyipa ndikuti chiwerengero chawo cha kalori ndi chokwera kuposa zipatso zina zambiri. Chikho cha magawo a apulo chiri ndi makilogalamu pafupifupi 60 pamene chikho cha nthochi chiri ndi makilogalamu 135.
- Akatswiri pa msampha wa banki amanena kuti zipatso zogwiritsidwa bwino bwino zili ndi chakudya chokwanira komanso zakudya zopatsa thanzi. Kuchuluka kwa shuga sikunenepa poyerekeza ndi zakudya zambiri zowonjezera shuga monga ma cookies ndi maswiti-ndi banani ali ndi phindu lina lazitsulo.
- Anthu ena amatha kunena kuti mungadye kuchuluka kwa nthochi (kapena zipatso zilizonse) ndipo musadwale chifukwa chipatso chomwecho ndi chabwino kwa inu-chili ndi mavitamini, minerals, ndi zakudya zambiri.
Kodi Maphunziro Amati Chiyani?
Palibe umboni wokwanira wosonyeza kuti nthochi zimakupangitsani kuti mupeze kapena kulemera. Mofanana ndi zakudya zonse, funso loti ngati kudya nthochi kumanyamula pa mapaundi kapena kusungunula izo zimadalira chiwerengero cha ma calories omwe ali nawo ndi kuchuluka kwa makilogalamu omwe mukuwotcha.
Kusankha nokha
Kaya mungasankhe banani-chifukwa-kulemera-phindu kapena banani-kulemera-kutaya mbali mbali ya mpanda kumabwera zofuna zanu ndi zakudya zina, koma mbali zambiri, nthochi ikhoza kukhala chotukuka kwambiri.
- Nthomba zimadzaza (zakudya zowonjezera zambiri) ngakhale kuti sizodzazidwa ngati apulo.
- Nthomba zimakhala zathanzi.
- Nthomba zimakhala ndi zakudya, ndipo makilogalamu ali ndi makina osakaniza kaya ndi gwero lanji.Bananas si "chakudya chaulere" chomwe inu muyenera kumakhala ndi mtedza kwathunthu. Kudya nthochi imodzi kungakhale zakudya zopatsa thanzi, koma ngati muwonjezera ma bananas atatu kuntchito yanu ya tsiku ndi tsiku, mudzadya zopitirira 350 zowonjezera.
Ganizirani m'malo mwake , osati kuwonjezera pamene mukuganizira komwe mungawonjezere nthochi ku zakudya zanu. Monga malo otukumula ambiri, angakhale njira yabwino. Kungowonjezera iwo ku zakudya zanu, monga chakudya chirichonse, kuwonjezera makilogalamu.
Malangizo Okhudzana ndi Zakudya
Nkhumba imodzi yamagetsi (kutalika kwa mainchesi 7-8) ili ndi calories pafupifupi 105, hafu ya gramu ya mafuta, 27g carbs, 3g fiber, shuga 14.5g, ndi 1g mapuloteni. Nthomba zimakhudza zakudya zambiri, komanso zimakhala ndi potassium (kwa moyo wa moyo) ndi vitamini C (antioxidant wamphamvu.) Monga bonasi wokongola, potaziyamu mu banki ndizofunika kwa ubweya wa tsitsi . Koma musapitirire. Zambiri za potaziyamu zimatha kutsogolera tsitsi.
Zopindulitsa Zina Zopindulitsa za Banki
Ngakhale kuti nthawi zambiri samagwiritsidwa ntchito ngati "superfood" monga blueberries kapena broccoli, nthochi zingakhale ndi zopindulitsa kupatula kukhala chipatso chozizwitsa chachilengedwe.
Phunziro limodzi, kugwiritsiridwa ntchito kwa banki tsiku ndi tsiku kumapangitsa shuga m'magazi ndi mbiri ya lipid mu anthu omwe ali ndi matenda a shuga a mtundu wa 2, ndipo mtundu wa shuga 2 ukuwonjezeka monga momwe kunenepa kwambiri kumawonjezeka m'mayiko otukuka.
Mawu Okhudza Banana Chips
Pamene nthochi zimatha kukhala ndi thanzi labwino pa zakudya zolemetsa, nsomba za nthochi sizili. Zimakhala zamasamba zomwe zakhala zokazinga kwambiri komanso zimakhala ndi shuga. Chikho chopangira hafu ya nthochi chimakhala ndi makilogalamu pafupifupi 210 ndi mafuta 12.5g. Mitengo ya nthochi yamadzimadzi ndi yabwino kwambiri.
Malingaliro Osewera a Banana
Yesani ndikusangalala ndi chakudya ndi zokongoletsa pogwiritsa ntchito nthochi:
- Ndi oatmeal: Yesetsani kupalasa nthochi ndi kuwonjezera pa oatmeal yanu yammawa. Mukhozanso kusungunula zipatsozo ndikuziwonjezera oatmeal pamene zikuphika.
- Monga chotupitsa chopangira sinamoni : Nthosa zimakhala ndi sinamoni. Ingolani imodzi, phulani ndi sinamoni, ndikupita ku tauni.
- Ndi yogurt: Mukhoza kusakaniza nthochi yokhala ndi mafuta osakaniza mafuta omwe alibe yogulu lachigriki pamodzi ndi sinamoni ina komanso palibe calorie sweetener. Mukhozanso kusanjikiza chipatso ndi yogurt ndi ma almond amtundu wambiri.
- Monga ndalama zachitsulo: Anthu ambiri amakonda chikhalidwe cha nthochi yachisanu. Zimatenganso nthawi yayitali kudya zomwe zikutanthauza kuti mumakhala wokwanira nthawi yomwe mwatha kudya. Lembani mphete zanu za nthochi ndi sitiroberi yogurt ndi udzu wodulidwa musanaziziziritse.
Pansi
Palibe umboni uliwonse wosonyeza kuti nthochi zimathandizira kulemera kapena kulemera. M'malomwake, n'kofunika kuzindikira kuti nthochi zimakhala ndi zowonjezera, ndipo zakudya zowonjezera zimaphatikizapo. Monga zakudya zowonongeka bwino, nthochi zimakhala zowonjezera kwambiri kuposa njira zambiri zomwe zimakhala ndi ma calories ndipo zingakhale zowononga m'malo mwa shuga. Pa nthawi yomweyo, kungowonjezera nthochi ku zomwe mukudya kale kumaphatikizapo makilogalamu omwe angapangitse mapaundi owonjezera pa nthawi. Ngati mumakonda nthochi, sangalalani monga gawo la zakudya zabwino.
> Zotsatira:
> Cressey, R., Kumsaivai, W., ndi A. Mangklabruks. Kugwiritsa Ntchito Bwino Tsiku Lililonse Kumayambitsa Katundu wa Magazi ndi Lipid mu Mbiri ya Hypercholesterolemic ndi Kuonjezera Serum Adiponectin mu Mtundu Wachiwiri wa Odwala Matenda a Diabetes. Indian Journal of Experimental Biology . 2014. 52 (12): 1173-81.