Zipatso zouma, monga zoumba ndi prunes, zimakhala zabwino chifukwa zimatenga nthawi yaitali ndipo zimapezeka mavitamini, minerals, ndi fiber. Koma, ngati mutayang'ana zowonjezera zowonjezera zipatso ndi zouma zawo, mukhoza kuwona shuga ndi makilogalamu ambiri pothandiza.
Kotero nchiyani chikuchitika? Kodi chipatsocho chimapanga shuga wochulukirapo pa nthawi ya kuchepa kwa madzi?
Ayi. Zipatso sizimakhala ndi shuga wambiri pamene imatulutsa madzi, koma imataya voliyumu, choncho vuto ndi momwe mumayesera zipatso musanazifanizire.
Kutaya kwa Madzi Kufanana ndi Kuwonongeka kwa Magazi
Zipatso zakhala zouma m'madzi amadzimadzi apadera, kapena amatha kumusiya kuti asatenthedwe mwadzidzidzi, ndipo chipatso chirikonzeka pamene pafupifupi madzi onse atha. Kuwonongeka kwa madzi kumatanthauza kutaya kukula kwake, kotero pamene mphesa zakuda, zamaluwa zamasamba zimakhala zowonongeka, zowonongeka, ndizochepa kwambiri. Chinthu chomwecho chimachitika pamene plums amamera ku prunes kapena zipatso zina kapena zipatso zilibe madzi.
Mukayerekezera zipatso zatsopano ndi zouma, ndiye kuti nthawi zonse mumapeza shuga ndi calories mu zipatso zouma. Koma ngati muwafufuza pang'onopang'ono, shuga ndi calories zidzakhala zofanana. Mwachitsanzo, kapu imodzi ya zoumba ili ndi magalamu oposa 80 a shuga pamene chikho cha mphesa chiri ndi pafupifupi magalamu 15 kapena osachepera.
Tanthauzirani izo mu makilogalamu, ndipo mudzawona chikho cha mphesa chiri ndi makilogalamu pafupifupi 100, ndipo chikho cha zoumba chili ndi makilogalamu oposa 434.
Yerekezerani ndi Zambiri
Choncho mukhoza kuwona zomwe zimachitika mukamayerekezera zipatso ndi zouma chifukwa cha chikho chifukwa mumatha kumwa mphesa pafupifupi 30 mpaka 40 mu kapu imodzi yokha, poyerekeza ndi zoumba zoposa 250.
Koma bwanji ngati mukuzifanizira ndi kuchuluka kwake m'malo mwake?
Malingana ndi Dipatimenti ya Zogulitsa Zogulitsa Zachuma ku United States, National Nutrient Database ya Standard Reference, mphesa 30 zili ndi magalamu 12 a shuga ndi 48 calories. Zoumba zamasamba zokhala ndi makilogalamu 47 ndi pansi pa 10 magalamu shuga. Zikuwoneka ngati zoumba zataya shuga panthawi yopuma, koma mwina si choncho. Masamba a shuga amakhudzidwa ndi mitundu yosiyana siyana ndipo kuyesa kwabwino kwabwino kumachitika m'njira zosiyanasiyana. Koma, ngakhale choncho, mukayerekezera mphesa ndi mphesa, nambala ya zakudya ndi yofanana koma madzi.
Ndikofunika kufotokoza kuti zipatso zina zouma, monga cranberries, zimakhala zochepa kwambiri, simungayime kuti muzidya, kotero kuti shuga kapena zipatso za madzi zimaphatikizidwira panthawi yowanika kotero kuti chifuwachi chikhoza kugulitsidwa ngati chotupitsa.
Kodi Zipatso Zouma Ziyenera Kupewa?
Zakudya zabwinobwino ziyenera kukhala ndi zipatso zina. Zipatso zatsopano zimakhala zowonjezera mavitamini ena, monga vitamini C, koma mchere ndi zowonjezera zimagwiritsidwa ntchito panthawi yowuma, kotero palibe chifukwa choyenera kupewa zipatso zouma. Koma ngati mukuyang'ana kulemera kwako, uyenera kuyang'anitsitsa kukula ndi kukula kwa kalori.
Zakudya zam'madzi, zophika, zouma zoumba, maapulo apulo ndi apricots zouma ndizosavuta komanso zimakhala nthawi yaitali kuposa zipatso zatsopano. Ndipo iwo ndi osakanikirana:
- Pangani saladi ndi masamba omwe mumawakonda mdima, magawo atsopano apulo, cranberries zouma, ndi tchizi ya mbuzi.
- Kapena yesani sipinachi, peyala, ndi saladi wochokera ku California.
- Pezani ana anu ku khitchini ndikuwaphunzitseni momwe angapangire nyerere pa logi ndi zoumba, batala, kapu.
- Onjezerani zipatso zouma ku oat otentha-odulidwa kuti mukhale chakudya cham'mawa komanso chokoma.
- Gwiritsani ntchito zipatso zouma monga chogwiritsira ntchito pamutu waukulu, monga nkhuku yowakomera ndi mpiru ndi kiranberi msuzi kuchokera ku zitsamba zamadzi.
Zotsatira:
Dipatimenti ya Ulimi ya United States Pulogalamu Yowunika Kafukufuku National Nutrient Database ya Standard Reference Release 28.