Pali mauthenga osakanikirana kunja uko ndi mbewu zonse. Zina mwazinthu zimanena kuti mbewu zimakhala zovuta kuti zisawonongeke chifukwa zimakhala zazikulu mu calby calories. Zina zimatiuza kuti mbewu zonse zimatha kuchepetsa kulemera, makamaka chifukwa chakuti zimakhala ndi mitsempha yambiri.
Tiyeni tiyambe ndi kufotokozera mwachidule kafukufuku amene amathandiza mbewu zonse ngati zotheka kuthandiza kulemera.
Kuphunzira kuchokera mu 2008 anapeza kuti kudya chakudya chokwanira mu mbewu zonse kungapangitse kuwonongeka kwakukulu kwa mimba yamimba. Ochita kafukufuku amapanga magulu awiri. Onse awiri adayikidwa pa zakudya, koma gulu lina linauzidwa kuti liganizire kudya zakudya zonse ndipo wina adalangizidwa kuti adye mbewu zowonongeka. Magulu awiriwo anafa pafupifupi mapaundi khumi kuposa masabata khumi ndi awiri, koma gulu lonse la tirigu linataya mafuta ochuluka kwambiri.
Kafukufuku wina anapeza kuti kudya mbewu zonse kumathandiza kuchepetsa kulemera kwa thupi. Ochita kafukufuku anayerekezera magulu awiri omwe anali ndi zakudya zopatsa thanzi, ndipo anapeza kuti ngakhale magulu awiriwo ataya kulemera, gulu lomwe linalangizidwa kuti lidye tirigu wambiri monga gawo la zakudya zawo linapangitsa kuti ayambe kudya zakudya zamagetsi, magnesium, ndi vitamini B-6.
Ndipo pali maphunziro angapo omwe amasonyeza mgwirizano pakati pa kudyetsa mbewu zonse ndi kuchepetsa mafuta a thupi. Kafukufuku wa 2012 adapeza kuti kudya mbewu zonse kumachepetsa mafuta a thupi kusiyana ndi kudya tirigu woyengedwa bwino, komanso kufufuza kafukufuku wa mbeu zonse kumathandiza kuti kudyetsa mbewu zonse kumachepetsa kuchepa kwa mafuta.
Zowona kuti maphunziro amasonyeza kugwirizana pakati pa kudya mbewu zonse ndi kuchepa kwa thupi. Koma kafukufuku wambiri amalinganiza kufanana pakati pa dieters omwe amadya tirigu wathunthu ndi omwe adya tirigu woyengedwa. Ndipo makamaka anthu onse amalephera kudya kalori.
N'zosadabwitsa kuti kubzala mbewu zowonongeka ndi mbewu zenizeni zimathandiza kuchepa.
Zipatso zonse - monga oats, mpunga wofiira, popcorn, ndi quinoa - amanyamula ndi mitsempha yomwe imadziwika kuti ikhale ndi chidzalo chokwanira ndikupewa kudya kwambiri. Njere zoyeretsedwa, monga mpunga woyera ndi mikate yoyera, kawirikawiri zimachepetsanso m'matope komanso zakudya zina zofunika kwambiri.
Fiber ndi yothandiza kwambiri kulemera. Ndi zakudya zamadzimadzi, zomwe zikutanthauza kuti zakudya zomwe zimakhala nazo zimapatsa makilogalamu ochepa kusiyana ndi ma carbu ena. Chimathandizanso kuti anthu azikhala ndi njala komanso azikhala ndi njala. Kotero ngati inu muti mudye carbu, ndizowona kuti ndi anzeru kuti mumangirire ndi mbewu zonse m'malo mwazoyeretsedwa.
Koma makilogalamu akadali zakudya. Kaya ma calories amachokera ku mbewu zonse kapena tirigu woyengedwa, iwo amawerengabebe. Ophunzira pa kulemera kwa kulemera kwa maphunziro onse anali kuletsa makilogalamu awo onse. Choncho idyani nyemba zonse mmalo mwa zinthu monga mkate woyera ndi mpunga woyera, koma nthawi zonse muzionetsetsa kuchuluka kwa ndalama zomwe mukuzitenga.
Pano pali chakudya ndi zokometsera zokhala ndi mgwirizano wambiri mu zakudya zanu:
- Khalani ndi mbale ya oatmeal kwa kadzutsa, koma osati oatmeal iliyonse. Ndine wotchuka kwambiri wa oats akale, ndipo amangoti ndi imodzi mwa magwero abwino a mbewu zonse. Kuti ndipitirize kugwira ntchito imodzi, ndikuphika kalembedwe ka "oatmeal" .
- Kutsekemera pa osokoneza mbewu zonse. Kachiwiri, ndimangokhalira kuwonjezera kukula kwa magawo anga. Ndicho chifukwa chake ndimakonda kuyambitsa ndi zikuluzikulu zowononga ndikuziphwanya ndi zikopa, zotsika zowonjezera, komanso mapuloteni. Yesani izi: tomato magawo, mpiru wachikasu, ndi turkey magawo. Zabwino kwambiri!
- Lembani zonse-tirigu wokhala ndi zowonongeka pafupi ndi masangweji anu. Musamawononge kalori pa mkate woyera.
- Gwiritsani ntchito tirigu wochuluka kwa "faux-fry" zakudya zomwe mumakonda. Chinthu chimodzi chimene ndimachikonda kwambiri kukhitchini ndicho ufa wa malonda ndi mafuta otentha kuti azitulutsa zakudya zowonjezereka .
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!