Mukhoza Kudya Zoposa Zimene Mukuganiza
Kodi chakudya chochokera ku tirigu chiyenera kuti munthu adye? Mukapempha anthu osiyana, mudzalandira malangizo osiyana. (Mwa zakudya za tirigu, timatanthauza tirigu, mpunga, balere, etc, ndi chirichonse chophikidwa ndi chimbudzi kapena chimanga, kuphatikizapo mkate, ophika, mikate, etc.)
Pali anthu ambiri amene amaganiza kuti tirigu timayenera kudya ndi "zero," ndipo amapanga mfundo zowonongeka pambaliyi.
Anthu ena omwe amadya zakudya zambiri za tirigu amapeza thanzi lawo bwino kwambiri atatha kusintha.
Vuto lofanana ndilo ndiloti anthu amasiyana mofanana ndi ma carbohydrate omwe amatha kulekerera. Anthu omwe akutsatira njira yodzichepetsera kwambiri ya kudya zakudya zolemera kapena thanzi lawo ayenera kuchepetsa zakudya zowonjezera zomwe amadya. Nkhaniyi ndi ya anthu omwe akufuna kupanga kusintha kochepa pa zakudya zawo ndikufuna kutsogoleredwa njira zothandizira izi.
Njira yoyamba ndiyo kungoyang'ana kuchuluka kwa chakudya chomwe mumadya panopa. Anthu ambiri akudya kuposa kuchuluka kwa zakudya zowonjezera, makamaka chifukwa kutumikira kukula kumakhala kwakukulu kusiyana ndi kukonzedwa. Mwachitsanzo, zomwe poyamba zimatengedwa ngati "chidutswa cha mkate" tsopano zikuwoneka ngati zazing'ono, monga mapepala a mkate adakula kwambiri zaka zambiri. Mofananamo, anthu samadya kawirikawiri kapu ya mpunga kapena oatmeal yomwe imatengedwa kukhala yotumikira.
Kodi Zambiri Zambewu Zimadya?
Malinga ndi Guide ya Zakudya za Amayi ku 2010, mayi wazaka 35 akulimbikitsidwa kudya chakudya chimodzi cha magawo asanu ndi limodzi pa tsiku, osachepera atatu omwe ayenera kukhala mbewu zonse.
Kodi ndi zowonjezereka bwanji za chakudya chochokera ku tirigu? Nazi zitsanzo izi:
- Mkate umodzi wokhazikika (womwe nthawi zina umatchedwa "waung'ono")
- 1/2 chikho cha mpunga kapena pasitala (kutuluka chikho choyezera ndikuyang'ana momwe izi ziliridi)
- 1/2 chikho chophika oatmeal
- 1/2 wa biscuit
- 1/4 la bagel lalikulu
- 1/3 wa chimfine chachikulu
Gome ili likuwonetseratu kukula kwa tirigu, kutulutsa zofanana (dinani pa blue and marks).
Izi zikutanthauza kuti mayi wazaka 35 akhoza kudya chikho cha nusu cha oatmeal, sangweji pazokhazikika 100% za mkate wa tirigu wonse, ndi chikho cha pasitala (kapena chidutswa cha pizza) patsiku, ndipo kukhala ndi antchito anatsala chifukwa cha chotupitsa cha ophonya angapo kapena mapulogalamu ena. Ngati mukufuna kudya zambiri kuposa izi, kudula kumbuyo kuno ndi kuyamba kwakukulu ndipo kungapereke zotsatira zabwino.
Komanso, kumbukirani kuti zakudya monga mkate, makeke, ndi zakudya zina zokoma zomwe zimapangidwa ndi ufa monga momwe mbewu zimagwiritsidwira ntchito kuphatikizapo shuga wowonjezera womwe umayenera kuchepetsedwa.
Monga momwe mungathere, Idyani Nkhosa Zanu Zonse
Pankhaniyi, timatanthauza tirigu omwe alidi "okwanira" -ndikutanthauza kuti, osati ufa kapena wokhazikika. Mukamapanganso mbeu, zimakhala ngati tirigu woyengedwa kapena shuga wamba m'thupi.
Nchifukwa chiyani tikudya Zakudya Zambiri Zambewu?
Chimodzi mwa vuto lomwe tikulimbana nalo ndilokuti anthu adaphunzitsidwa kuti zakudya zamagulu ndi zabwino ndipo mafuta ndi oipa.
Poyambitsa Dipatimenti ya Food Food Pyramid ya United States zaka pafupifupi 30 zapitazo, kumwa tirigu kunayamba kuwuka. Popeza chakudya cha tirigu chinali m'munsi mwa piramidi imeneyo, pafupifupi iwo akhala akuganiziridwa ngati "zakudya zaulere" ndi anthu ambiri. Komanso, mbewu zimaganiziridwa kuti ndizofanana ndi "wathanzi." ("Njala pakati pa chakudya? Mukhale ndi bagel wamkulu omwe amafalitsidwa ochepa.") Tsopano tikuwona kuti njirayi yakhala ndi zotsatirapo zoipa kwa anthu ambiri kuyambira pamene mafinya amatha mofulumira kwambiri mu shuga m'thupi lathu.
Momwemo, "mbewu zathanzi" siziri ndi zakudya zowonjezera zedi, monga wowonjezera wambiri amakhalabe zopanda mphamvu pokhapokha ngati mankhwalawa ali ndi mavitamini owonjezera.
Nyongolosi ndi nyongolotsi (zomwe zimachotsedwa kuti zikhale "zoyera" kapena zokolola zosinthika) ndi kumene zida zowonjezera zimapezeka. Komabe, mbewu zimasungidwa mosavuta ndikunyamulidwa, ndipo anthu adzidalira ngati chitsimikizo chochokera ku calories komanso chakudya chosavuta.
Kodi Tidye Chiyani M'malo mwake?
Funso lofunika kwambiri limakhala, "kodi tiyenera kudya chiyani?" Yankho lake ndi kuwonjezera masamba ambiri osakhala wowuma, zipatso zina, ndi zakudya zowonjezera m'mapuloteni ndi mafuta. Mu chitsanzo cha bagel yaikulu, yomwe imakhala ndi mavitamini anayi, omwe amalowetsa tirigu, angakhale ochepa omwe ali ndi tirigu wamkonde, kapena mtedza, kapena masamba omwe amathira.
Pambuyo pa kusintha kwa masabata awiri kapena awiri, yang'anirani momwe kudula zakudya zapamwamba kwambiri zakhudzira iwe. Ngati kuchepetsa shuga ndi nyonga zakhala ndi zotsatira zabwino (mwachitsanzo, pa kuthamanga kwa magazi, shuga ya magazi, kapena momwe mumamvera), mungayesetse kuyesa kuti mudziwe chomwe chimakupindulitsani.
Zotsatira:
USDA. "Sankhani Malo Anga" Webusaitiyi, pogwiritsa ntchito Zakudya Zowonjezera Zakudya za ku America kwa 2010.
USDA Economic Research Service. "Udindo wa Tirigu M'madyerero a ku America Wasintha Kwa Zaka Zoposa". 2009.