Anthu ena amakhulupirira kuti madzi a maluwa ndi oipa chifukwa cha thanzi lanu chifukwa ali ndi shuga yachilengedwe yotchedwa fructose, kapena 'shuga ya zipatso.' Koma madzi a chipatso sali ngati zakumwa zakumwa zoziziritsa kukhosi zopanda thanzi kuposa shuga. Mbewu ya zipatso imakhala ndi zakudya zomwezo zomwe zimapezeka mu chipatso chonse-izo ziribe zitsulo zonse .
Fiber ndi yofunikira. Zimathandiza kuchepetsa chimbudzi ndi kuyamwa kwa shuga zachibadwa zomwe zimapezeka chipatso.
Ikukudzaza ndi kukupangitsa iwe kumverera mokwanira. Koma madzi a zipatso samakhala ndi fiber, choncho alibe zotsatira zofanana ndi kudya zipatso zonse. Popanda fiber, zimakhala zosavuta kutenga zina zambiri popanda kuzindikira zomwe mukuchita.
Palibe Chitsulo koma Chamakhala Chopatsa thanzi
Anthu ambiri samadya zipatso ndi ndiwo zamasamba, kotero kumwa madzi a zipatso amatha kuwonjezera zipatso kapena zipatso ziwiri tsiku ndi tsiku ngati mutasankha madzi okwanira 100%. Zina mwazo "zakumwa za zipatso" zomwe zili ndi madzi pang'ono chabe komanso shuga wochuluka kapena mazira akuluakulu a fructose samawerengera ngati kutumikira zipatso.
Mafuta asanu ndi atatu kapena 3/4 chikho cha 100 peresenti yamadzi a chipatso amawerengera ngati umodzi wogwiritsa ntchito zipatso. Ambiri a ife timasowa makapu awiri a zipatso tsiku ndi tsiku (kuphatikizapo makapu awiri mpaka atatu). Kondwerani kumwa madzi a zipatso, koma idyani zipatso zonse zomwe zimapangidwanso.
Madzi a zipatso amapezeka m'sitolo.
Padzakhala mitundu yambiri, ndipo idzapezeka m'mabotolo akuluakulu ndi zida zogwirira ntchito. Zigawo zazikulu kapena zambiri zamalonda, koma phukusi lokhazikika ndi losavuta ndipo ndilobwino kwa miyendo ya ngongole ya bulauni.
Malangizo Ogulira Mphuno Yothira Zipatso Zapamwamba
Mukamagula madzi a zipatso, onetsetsani kuti muyang'ane mawu a 100 peresenti ya madzi a zipatso pa chizindikiro.
Muyeneranso kugwiritsa ntchito mndandanda wa zosakaniza, zomwe ndi zofunika makamaka ngati mukugula timadziti monga makangaza, acai, kapena zina zowononga zipatso zamtundu-zimakhala zosakanikirana ndi apulo kapena madzi a mphesa kuti achepetse ndalama. Sikuti apulo kapena madzi a mphesa ndi oipa, koma mukulipira pang'ono pangongole za chipatso chamtengo wapatali komanso osapeza zambiri.
Madzi otentha kwambiri komanso abwino kwambiri, agulitseni mofulumira kwambiri ndipo muziwapanga kunyumba. Amagetsi othamanga kwambiri amapanga chipatso kuti musunge zitsulo zomwe zatayika m'magulisi ambiri ogulitsidwa.
Zotsatira:
Dipatimenti ya Ulimi ya United States, SelectMyPlate.gov. "Zomwe Zingakuthandizeni Kudya Zipatso."
Dipatimenti ya United States ya Agriculture ndi Health ndi Human Services. Malangizo a Zakudya kwa Achimereka , 2015-2020.