Zipatso ndi Zowona Zakudya Zakudya
"Idyani masamba anu." Pamene zikuchitika, uphungu umenewo kuchokera kwa makolo anu ndi agogo anu unali wabwino kwambiri. Phunziro pambuyo powerenga likuwonetsa kuti mumadya zipatso ndi ndiwo zamasamba zambiri, mumachepetsa chiopsezo cha matenda ambiri osapatsirana, kuphatikizapo khansara, kunenepa kwambiri, shuga ndi matenda a mtima - kuphatikizapo matenda a mtima ndi kupweteka.
Mitundu ya Zipatso ndi Zamasamba: Kudya Rainbow
Kuyenda pansi kugulitsako kumabweretsa mpata kumatsimikizira kuti pali zipatso zambiri ndi ndiwo zamasamba zomwe mungasankhe.
"Kudya utawaleza" ndi njira yabwino yowonetsetsera kuti mukupeza zakudya zonse zomwe akuyenera kupereka. Zimenezi zimangotanthauza kudya mitundu yosiyanasiyana, chifukwa mtundu uliwonse umagwirizana ndi mtundu wina wa flavonoid. Zakudya zamdima zofiira ndi zofiira, mwachitsanzo, ndi olemera mu anthocyanins, omwe ali amphamvu kwambiri oletsa antioxidants.
Kumvetsetsa zowonjezereka ndi Masamba Osalimba
Nthawi zina masamba amagawidwa ngati wowuma kapena wosakhala wowuma.
Mwachitsanzo, zamasamba zowonjezera zimaphatikizapo chimanga, mbatata, nandolo, ndi sikwashi; pamene letesi, amadyera, kolifulawa, broccoli, anyezi, tomato, ndi katsitsumzukwa ndi zitsanzo za masamba osakhala wowuma.
Zonsezi, masamba a mitundu yonse ndi ochepa kwambiri m'makilogalamu, ndipo mudzapeza kuti masamba osakhala otha msinkhu amakhala otsika kwambiri mu makilogalamu, ounce a ounce, kuposa ndiwo zamasamba okhazikika. Ngakhale pali kusiyana kwa kalori, ingokumbukira kuti malo obwerera kunyumba pano nthawi zonse adzakhala akudya mitundu yambiri ya masamba ndi njira yabwino yathanzi lanu lonse. Zosiyanasiyana ndizofunika kwambiri kuti mupeze zakudya zambiri zomwe zamasamba zimaperekedwa.
Mwachitsanzo, masamba ambiri ali ndi zakudya zamakono komanso ma vitamini ambiri, monga Vitamini A, Vitamini C, ndi Vitamini B. Ndipo masamba ambiri, monga kaloti ndi beets, ndiwo malo abwino a shuga omwe amapezeka mwachibadwa . Choncho, mungasankhe zipatso ndi zophimba kuti zithetse dzino, ndikudziwani kuti mukupeza zakudya zambiri m'ntchito (mosiyana ndi nkhaniyi ndi mankhwala oyeretsedwa ndi osakanizidwa omwe ali ndi shuga wowonjezera).
Kodi Zatsopano, Zowonjezera, Kapena Zam'mitengo Zapamwamba?
Ngakhale zamasamba zatsopano zimakhala zosangalatsa kwambiri pa nyengo yake, musawope kugwiritsa ntchito masamba obiriwira, omwe ali ndi thanzi , chifukwa amatha kuzizira kwambiri.
Zomera zam'chitini zingapangitse njira yosavuta yosakaniza masamba kuti azikhala nthawi yodyera, koma samalani ndi sodium yambiri yomwe nthawi zambiri imaphatikizidwira zakudya zamzitini. Fufuzani mavitamini otsika kwambiri kapena, ngakhale bwino, omwe alibe mchere wowonjezera konse. Mukhozanso kutsuka masamba kuti muchepetse sodium ndi theka!
Ubwino waumoyo wa Zipatso ndi masamba
Zipatso zonse ndi ndiwo zamasamba (zomwe zikugogomezera "mwathunthu" -inu sitinganene za pie apa-muli zowonjezera mavitamini, mavitamini, antioxidants, ndi zakudya zina zomwe thupi lanu limafuna.
Kafukufuku wasonyeza kuti, chifukwa cha zinthu zambiri zowonjezera, kudya zipatso zonse ndi zamasamba kungathe kuchepetsa kutentha thupi. Kudya zipatso ndi ndiwo zamasamba zasonyezedwanso kuti zipititse patsogolo mitsempha ya mitsempha (yotchedwa endothelial ntchito).
Kudya zipatso ndi ndiwo zamasamba si nkhani yamba chabe; Ndipotu, ndizofunikira pamoyo. Bungwe la World Health Organization (WHO) likuganiza kuti pafupifupi 1,7 miliyoni, kapena 2.8 peresenti ya anthu padziko lonse lapansi angakhale ndi kudya zipatso zochepa ndi masamba.
WHO ikuwonetseratu kuti kudya kochepa kwa zipatso ndi ndiwo zamasamba zimayambitsa pafupifupi 14 peresenti ya imfa chifukwa cha khansa ya m'mimba, 11 peresenti ya imfa ya mtima ischemic, ndi 9 omwe amafa ndi matenda a stroke.
Kuonjezera apo, kafukufuku wasonyeza kuti kudya zakudya zitatu ndi zisanu pa zipatso ndi ndiwo zamasamba patsiku kudzachepetsa chiopsezo chanu cha kudwala, ndipo kudya zakudya zopitirira zisanu tsiku lililonse kudzachepetsa chiopsezo chotere. Mwachidwi, zipatso zambiri ndi ndiwo zamasamba zomwe mumadya, zimachepetsa chiopsezo chanu.
Kubwezeretsa kwabwino kwambiri pa ndalama zanu.
Kodi Kudya Zipatso ndi Zamasamba Zimalepheretsa Bwanji Kunenepa Kwambiri?
Zipatso ndi ndiwo zamasamba zimapanga zakudya zochepa. Chikho chimodzi chokha chakutumikira kwa masamba odzaza, olemera omwe ali osakaniza, mwachitsanzo, ndi 59 calories okha. Ngakhale kuti zakudya zotsikazo zimakhala zochepa, ndiwo zamasamba zimanyamula padzanja bwino.
Lipoti la WHO linanena kuti pali umboni wokhutiritsa wakuti kudya zipatso ndi ndiwo zamasamba zimachepetsa chiopsezo cha kunenepa kwambiri. Poyerekeza ndi zakudya zamtundu wa kalori monga zakudya zopangidwa ndi shuga ndi mafuta, zipatso ndi ndiwo zamasamba sizikhala zochepa kuti zitha kunenepa kwambiri kapena kunenepa kwambiri. Ndipo chifukwa chakuti ali ndi zakudya zambiri zam'thupi komanso zakudya zina, zimakhala ndi chiwopsezo chachikulu cha shuga ndi insulini. Pazifukwa zomwezi, amachititsanso anthu kukhala okhutira ndi zochepetsera zochepa, motero amathandiza kuchepetsa kulemera.
Mu imodzi mwa malangizo ake oletsa kunenepa kwambiri komanso matenda ena odwala, Centers for Disease Control and Prevention (CDC) amalemba njira zowonjezera kugwiritsira ntchito zipatso ndi ndiwo zamasamba.
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Kusokonezeka kwa Zamasamba Zili M'nthawi
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Kutenga Zotsatira: Mgwirizano Waukulu Wowonjezera, Wozizira, ndi Wamchere
CDC imanena kuti, monga momwe kafukufuku watchulidwira, kudya chakudya chokwanira pa zipatso ndi ndiwo zamasamba ndi kutengera zakudya zamapamwamba kwambiri ndi zipatso ndi ndiwo zamasamba zingakhale mbali yofunikira pa kayendedwe kolemetsa.
Kodi Muyenera Kudya Zipatso Zambiri ndi Zomera Zambiri?
Yankho losavuta ndi lakuti: ambiri momwe angathere.
Dipatimenti ya Ulimi ya United States (USDA), kudzera mu njira ya MyPlate yotsogolera chakudya, imalimbikitsa kuti anthu azidzaza theka la mbale yawo ndi zipatso ndi ndiwo zamasamba. Kuonjezerapo, malangizo ambiri a dziko la United States amalimbikitsa kudya zakudya zosachepera 5 za zipatso ndi ndiwo zamasamba tsiku lililonse. Komabe, kufufuza kwakukulu komwe kochitidwa ndi ofufuza ku United Kingdom posachedwa kunatsogolera ofufuza kuti adandaulire zosachepera zisanu tsiku lililonse.
CDC imanena kuti, kukhalabe ndi thanzi labwino, kudya zipatso kapena ndiwo zamasamba ziyenera kukhala zosakanizika bwino (osati zowonjezera shuga), zochepa mu sodium, ndi madzi 100 peresenti ngati madzi a zipatso. Ogwiritsiranso ntchito ayenera kudziwa kuti masamba ambiri a zipatso, ngakhale kuti ali ndi madzi okwanira 100, alibe zowonjezera, komabe sizomwe zimakhala ndi mitsempha yambiri (ngati zili ndi mitsempha) ngati chipatso chofanana. Apanso, pali chenicheni kwa uphungu wa akulu anu-idyani apulo lonse, kuphatikizapo peel, chifukwa ndipamene phokoso liri! Kumwa madzi a apulo wokha, osapangidwira, sikungokhala chimodzimodzi.
Kuphatikiza Zipatso ndi Nkhumba Kulowa Zakudya Zanu
Kupeza zipatso zambiri ndi ziweto tsiku ndi tsiku zimakhala zophweka ngati mukudya pakhomo, monga zosankha zodyera nthawi zambiri zimakhala zosavuta pazomwe zimakhala ndi masamba abwino ndi zipatso zonse pa menyu.
Mukapita kugula zakudya, gwiritsani ntchito chipatso ndi masamba. Gwiritsani ntchito zipatso zomwe zimakhala zosavuta kuzigwira, monga maapulo, nthochi, ndi clementines. Onjezerani zophweka zosavuta, monga kaloti ndi ndodo zadothi, ku ngolo yanu. Ndiye yesetsani kudya zakudya ziwiri pa chakudya chilichonse.
Pamene mukudya, mwinamwake njira yosavuta yomwe mungapezere mbale yodzaza ndiwo zamasamba ndikupanga saladi yonse. Tangoganiziraninso zoonjezera zomwe sizikufanana ndi kuvala ndi tchizi, zomwe zingasokoneze mwamsanga umoyo wanu ndi kulemera kwanu.
Komanso, bwanji osayenga? Ngakhale kuti mphika wa broccoli wophika sungakhale wokongola, mungasangalale nawo kuphika ndi zonunkhira zokoma za ku Asia ndikuponyedwa ndi amondi owotcha . Yang'anani pa maphikidwe awa, nawonso:
- Mbalame Zowonongeka Msuzi ndi Msuzi Msuzi Wobiriwira
- Red Beet ndi Raatoli ya Goat Cheese
- Mitundu Yachijeremani Yophika Mapulogalamu Pamwamba
- Match Mango Mango Smoothie
Zotsatira:
Tsamba lachidziwitso: kulimbikitsa zipatso ndi ndiwo zamasamba padziko lonse lapansi. Bungwe la World Health Organization.
Maofesi a Kuletsa ndi Kuteteza Matenda. Njira zothandizira kuchepetsa kunenepa ndi matenda ena akuluakulu: Guide ya CDC njira zowonjezera kugwiritsira ntchito zipatso ndi ndiwo zamasamba. Atlanta: US Department of Health and Human Services; 2011.