Mavwende ndi apamwamba kwambiri mu shuga, koma zing'onozing'ono zingakhale mbali ya zakudya zochepa. Pali mavitamini ndi zakudya m'zakumwa zomwe zimapanga chisankho chabwino chokhutiritsa chilakolako chokoma osati kungokhala zopanda kanthu. Pano pali mawonekedwe a chakudya m'matope .
Zakudya za Zakudya Zam'madzi ndi Ma Fiber
Chinsinsi chokondwera ndi mavwende pa chakudya chochepa cha carb ndicho kuyang'ana kukula kwake.
Mtengo wotumikira ndi chikho chimodzi kapena ma ola 5 ndipo ali ndi magalamu 11 a makapu. Kuti mukhale ndi chivindikiro cha mavwende, muyenera kufufuza mosamala ngati mphete ikhoza kukhala yofanana ndi servings angapo. Mlingo wokwana 1 inchi wolemera ma ounces 10 ndi ma servings awiri.
| Kukonzekera kwa mavwende | Mabala a Carbs, Fiber, ndi Calorie |
|---|---|
| 1/2 chikho chitayika chivwende | 5.5 magalamu apakati , chakudya chokwanira, makilogalamu 23 |
| 1 chikho chitayidwa mavwende | 11 magalamu azakusiya, makilogalamu 46 |
| 1 wedge (1/16 pafupifupi mavwende, 10 ounces) | 22 magalamu azakusiya, 1 gramu zowonjezera, makilogalamu 86 |
Index Index ndi Glycemic Load
Mndandanda wa chakudya ndi chiwonetsero cha momwe chakudya chimakhalira shuga. Magazini a International Tables of Glycemic Index ndi Glycemic Load: 2008 imasonyeza chiwerengero cha mavwende a mavwende ngati 76.
Chakudya chochepa cha chakudya chikugwirizana ndi chiwerengero cha glycemic koma chimafunika kukula kwa kutumikira. Mliri wamagazi wa 1 ndi wofanana ndi kudya 1 gm ya shuga.
Mavwende amawoneka bwino kwambiri ndi chiyeso ichi, popeza pali zakudya zochepa m'thupi.
| Katundu Wopweteka wa mavwende |
|---|
| 1/2 chikho cha mavwende odulidwa: 1.5 |
| 1 mavwende (1/16 pafupifupi mavwende, 10 ounces): 6 |
| 1 kutumikira (magalamu 100): 4 |
Ubwino wa Zaumoyo
Mavwende ndi gwero la vitamini C ndi vitamini A.
Ndicho chitsimikizo chabwino kwambiri cha lycopene, kafukufuku amene akuwonetseratu angathandize kukhalabe ndi thanzi la mtima komanso mwinamwake fupa la thanzi. Mitundu ina ya phytonutrients m'chivwende imaphatikizapo flavonoids, carotenoids, ndi triterpenoids, zomwe zimakhala ndi anti-inflammatory and antioxidant. Chivindikiro chofiira chokwanira chili ndi mavitamini apamwamba kuposa mavwende otsika otsekemera.
Amino acid citrulline amapezeka m'mwamba kwambiri m'chivwende. Amagulitsidwa ngati zakudya zothandizira pazinthu zosiyanasiyana, koma ndalama zomwe zimapezeka m'matope sizingagwirizane ndi ndondomeko yogulitsidwa mu kapule.
Nyerere ya mandimu imakhala ndi zakudya zambiri, kuphatikizapo citrulline, komanso shuga wambiri. Mwamwayi, nthawi zambiri zozizira zimapangidwa kuchokera ku chophimba chomwe chimafuna kuwonjezera pa shuga wambiri, zomwe sizingakhale zoyenera pa chakudya chochepa.
Monga dzina limatanthawuzira, chivwende chimapangidwa ndi madzi. Muchitetezo chimodzi cha mavwende, mutenga madzi pafupifupi 5, zomwe zimakupatsani chakudya chopatsa thanzi kuti mukwaniritse zosowa zanu za tsiku ndi tsiku. Amuna ndi amai amafunikira makapu 9 ndi 13 a madzi tsiku lililonse.
Kusankha ndi Kusungirako
Chipatso chomwe chimaonedwa kuti "cholemera chifukwa cha kukula kwake," chimatanthauza kuti chipatsocho chiri ndi mwayi wapamwamba wokhala wonyezimira, wotsekemera.
Kunja kumakhala kolimba komanso kosavuta. Fufuzani "malo a pansi" kumene vwende limakhala pansi. Mu vwende lomwe labala bwino, malo awa adzakhala okongola kwambiri.
Mavwende osatetezedwa akhoza kusungidwa kutentha, koma amasungidwa pamalo ozizira, pakati pa 50 F ndi 60 F. Pambuyo kudula, vwende ayenera kukhala firiji.
Magulu Ochepa a Zakudya za Carb
Zipatso zambiri , mbewu, nyemba, ndi mkaka zimakonda kukhala ndi shuga kapena carbs. Mukhoza kuwasangalala ngati gawo la chakudya choyenera, koma onetsetsani kuti mukuwona kuti carb yawo ndi yokhutira ndi kuchepetsa magawo anu. Ngati pulogalamu yochepetsetsa ya carb ndiyomwe mukuyifuna, ndiye kuti masamba ndi masamba ndi masamba amaoneka ngati apamwamba kwambiri.
Mawu Ochokera
Ngakhale mavwende angamawoneke ngati ali otsika kwambiri m'zakudya, mukhoza kusangalala ndi chipatso ichi pa zakudya zochepa ngati mumaganizira kukula kwa magawo. Iyo imapanga chigawo chobiriwira ku saladi wobiriwira kapena saladi ya zipatso. Kukoma kwachilengedwe kokha kungasangalatsenso m'kamwa mwanu, ndipo simudzasakaza ndalama yanu ya carb pa chinthu chomwe chidzaperekere zakudya zochepa.
> Zotsatira:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. Ma Tebulo a Glycemic Index ndi Ma Glycemic Makhalidwe Othandiza: 2008. Chisamaliro cha shuga . 2008; 31 (12): 2281-2283. onetsani: 10.2337 / dc08-1239.
> USDA National Nutrient Database ya Standard Reference, Release 28. USDA.