Zakudya zokonzedwa bwino, kapena carbs yowonongeka, ndizopangidwa ndi tirigu zomwe zagwiritsidwa ntchito ndi wopanga chakudya kuti mbeu yonseyo isagwedezeke. Njira yoyeretsera kapena kuyesera imachotsa zakudya zamtenda, mavitamini, ndi mchere. Ngati zakudyazo zowonjezeretsedwanso, mbewu zopangidwa bwino kapena makina oyeretsedwa amatchedwa tirigu wothirira.
Kodi Zakudya Zokonzedwanso Ndi Zotani?
Muzinthu zambiri za zakudya, mumamva akatswiri akunena za mbewu zoyengedwa kapena carbs woyengedwa.
Izi zingakhale mawu osokoneza chifukwa mawu akuti "oyeretsedwa" amveka bwino. Koma tanthauzo la makonzedwe okonzedwa ndi ovuta. Njere zoyeretsedwa zingakhale mbali ya zakudya zathanzi, koma nthawi zina sizingakhale bwino kwambiri.
Okonza chakudya nthawi zambiri amatsuka kapena kukonza tirigu kuti apange chakudya chomwe chiri chocheperapo komanso chochepa. Chakudya Choyera chimapangidwa kuchokera ku mbewu zoyengedwa ndipo ndi chitsanzo cha chakudya choyeretsedwa cha zakudya. Mkate Wofiira ndi wofewa komanso wosavuta kudya kusiyana ndi mkate wambiri wa tirigu ndipo ogula ambiri amakonda kukoma ndi kapangidwe kawo.
Kodi mikate yoyera ndi yopanda thanzi kusiyana ndi mkate wonse wa tirigu? Ikhoza kukhala. Ogwiritsira ntchito zakudya akhoza kuwonjezera zakudya m'zakudya zamtundu woyera monga mkate woyera kuti "phindu" chakudya cha zakudya. Mudzawona mawu akuti "opindula ufa" kapena opangidwa ndi tirigu wochulukitsidwa " pa zolembera zamakudya. Koma zakudya zoterezi zowonongeka sizikusowa zowonjezera zowonjezera-zakudya zomwe zimaperekedwa ndi mbewu zopanda malire.
Malingana ndi USDA, zopindulitsa za tirigu zingapereke chithandizo chopatsa thanzi, koma osati pamene tikudya kwambiri. Zakudya zofiira m'magazi nthawi zambiri zimakhala zazikulu ndipo zimakhala ndi mafuta olimba ndi shuga wowonjezera (wotchedwa "SoFAS"). Bungwe limalimbikitsa kuti mutenge m'malo mwa carbs woyengedwa ndi zakudya zonse za tirigu kuti mukhale ndi thanzi labwino.
Mndandanda wa Zakudya Zamagulu
Mitundu yambiri yokonzedwa ndi magwero a carbs oyeretsedwa. Mudzapeza zambiri mwa mankhwalawa mu gawo la mkate m'sitolo komanso m'mipata yomwe ili ndi zakudya zopangira zakudya zopatsa pake komanso zakudya zamphaka.
Zomwe Zimagwiritsidwa Ntchito Zopangira Zakudya Zam'madzi (List)
- Pasitala (makamaka pasitala woyera)
- Mchele woyera
- Zokometsera za mpunga
- Okonza
- Chofufumitsa
- Cookies
- Bagels
- Donuts
- Muffin
- Zakudya zamasangweji zofewa
- Mkate wokoma
- Zakudya zosakaniza
- Zakale
- Pizza Dough
- Hamburger kapena hot dog buns
- Zikondamoyo
- Mafunde
Sizinthu zonse zomwe zili pa mndandandawu zidzakhala ndi mbewu zosavuta. Njira yabwino yodziwira ndikuyang'ana zowonjezeramo mndandanda pansi pa Zolemba Zoona za Nutrition . Sakanizani mndandanda wa zosakaniza pansi pa chizindikirocho. Mukawona kuti chakudyacho chili ndi ufa wochuluka, ndiye kuti zakudya zakonzedwa bwino.
Mmene Mungachepetsere Pamadzi Okhazikika
Nanga mumachepetsa bwanji zakudya zomwe mumazikonza kuti mukhale ndi thanzi labwino? Njira yoyamba ndiyo kuwunikira mu zakudya zanu. Monga momwe mukuonera kuchokera ku mndandanda wa carbs woyeretsedwa, iwo akhoza kubisala kumalo omwe simungaganize. Mwachitsanzo, mkate wamasangweji woyera umakhala wotchuka kwambiri wa carbs. Mungaphunzire kupanga sangweji yathanzi ndi mkate wonse wa tirigu kapena ngakhale kupanga zojambula ndi masamba.
Koma nanga bwanji za mbewu zoyengedwa zomwe zimapezeka mu zakudya zina. Pofuna kuti zakudya zanu zikhale bwino, m'malo mwake muzisintha mbewu zanu. Sankhani opanga mankhwala omwe amapangidwa ndi tirigu weniweni kapena chakudya cham'mawa chomwe chapangidwa ndi mbewu zonse. Mudzapezanso pasitala yopangidwa ndi mbewu zonse.
Mukamasintha zipatso zanu zamagulu ndi mbewu zonse, mumapanga zakudya zamagetsi. Kudya zowonjezera zowonjezera kumapereka ubwino wambiri wathanzi , makamaka ngati mukuyesera kuchepetsa thupi. Kupititsa patsogolo zakudya zamtundu wanu kumakuthandizani kuti muzimva nthawi zonse ndikudya pang'ono tsiku lonse .
> Zotsatira:
> Zakudya Zakudya kwa Amwenye. Mutu 3: Chakudya ndi Zowonjezera Zakudya Zokuthandizani kuchepetsa. Dipatimenti ya Ulimi ya United States.
> PosankhaMyPlate. Zonse za Gulu la Nkhumba. Dipatimenti ya Ulimi ya United States. https://www.choosemyplate.gov/grains
> PosankhaMyPlate. Tumikirani Zambiri Zambewu Kuti Zidye Zakudya Zapamwamba. Dipatimenti ya Ulimi ya United States. https://www.fns.usda.gov/sites/default/files/jtf_grains.pdf