Zimene Muyenera Kudziwa Pa Mitundu Yosiyanasiyana ya Maluwa
Pafupifupi aliyense amadya ufa pa nthawi ina. Ndicho maziko a zinthu zambiri zophika, monga mkate ndi makeke, ndipo amagwiritsidwanso ntchito ngati chofunikira pamene muthamanga ndi mwachangu nyama, nsomba kapena masamba. Koma kodi ufa uli wathanzi? Mafuta a ufa si aakulu chifukwa nthawi zambiri timagwiritsa ntchito pang'ono. Koma pali njira zopangira chakudya chanu kukhala wathanzi ndi ufa wosiyanasiyana.
Ma calories mu Choonadi Chakudya ndi Chakudya
| Tirigu, Oyera, Cholinga Chake Choonadi Chakudya Chopatsa Chakudya | |
|---|---|
| Kutumikira Kukula 1 chikho (125 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zikhala 455 | |
| Ma calories ochokera ku Fat 11 | |
| Total Fat 1.2g | 2% |
| Mafuta okwanira 0.2g | 1% |
| Mafuta a Polyunsaturated 0.5g | |
| Mafuta a Monounsaturated 0.1g | |
| Cholesterol 0mg | 0% |
| Sodium 3mg | 0% |
| Potaziyamu 133.75mg | 4% |
| Zakudya Zamadzimadzi 95.4g | 32% |
| Matenda a Zakudya 3.4g | 14% |
| Sugars 0.3g | |
| Mapulotini 12.9g | |
| Vitamini A 0% · Vitamini C 0% | |
| Calcium 2% · Iron 32% | |
| * Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Pali mitundu yambiri ya ufa yomwe ingagwiritsidwe ntchito pophika kapena kuphika. Imodzi mwa ufa wamba wofiira ndi ufa wofiira wopangidwa ndi tirigu. Mudzaziwona mu golosale lotchedwa "Zolinga Zonse, Zopindulitsa, Zowonongeka."
Zakudya zabwino za ufa zimasonyeza kuti chikho chimodzi chimapatsa makilogalamu 455, koma simungathe kudya zakudya zambiri pamene mukudya ufa chifukwa zimaphatikizidwa ndi zinthu zina zopangira mkate, mufini, ma cookies kapena katundu wina.
Malingana ndi deta ya USDA, chikho choyera, cholinga chonse, cholemeretsa, ufa wothira mafuta ndi chitsime chabwino cha selenium, riboflavin, niacin, ndi thiamin. Ndicho chitsime chabwino cha mkuwa, chitsulo, phosphorous, ndi zinki.
Koma pali mitundu yosiyanasiyana ya ufa yomwe mungasankhe kuphika kapena kukonzekera zakudya.
Ndizothandiza kuyerekeza ntchito zomwe anthu ambiri amagwiritsa ntchito komanso zakudya zamtundu uliwonse wa ufa ndi kusankha chomwe chili choyenera kwa inu.
- Fungo lonse la tirigu limapatsa makilogalamu 408 pa chikho, mapiritsi 16 a mapuloteni, 86 magalamu a mavitamini, 13 magalamu a mafuta ndi 3 magalamu a mafuta.
- Mafuta a amondi amapereka makilogalamu 640 pa chikho, mapuloteni 24 a mapuloteni, 24 gm ya carbohydrate, 12 magalamu a fiber ndi 56 magalamu a mafuta.
- Semolina imapereka makilogalamu 601 pa kapu, 21 magalamu a mapuloteni, 122 magalamu a carbohydrate, magalamu asanu ndi awiri a mafuta ndi ma gramu 1.8 a mafuta.
- Ufa wa keke wonyezimira umapereka makilogalamu 496 pa chikho, mapuloteni 11 a mapuloteni, 107 magalamu a mavitamini, ma gramu awiri a mchere ndi gramu imodzi ya mafuta.
Ubwino Wathanzi Wamitundu Yambiri
Mungasankhe kugwiritsa ntchito ufa wosiyana ndikuphika ndi kuti mupindule ndi ubwino wa zakudya zanu. Mwachitsanzo, mkate wopangidwa ndi ufa wonse wa tirigu umapatsa thanzi labwino kusiyana ndi mkate wopangidwa kuchokera ku mbewu zoyengedwa . Koma sikuti ufa wonse umasinthasintha. Ndikofunika kudziwa momwe mungagwiritsire ntchito ufa wanu musanapange kusintha.
- Cake ufa uli ndi maonekedwe abwino kwambiri ndipo nthawi zambiri amagwiritsidwa ntchito mumagetsi ophikidwa ngati cookies ndi mikate. Ndizowonjezera kwambiri m'kati mwa mapuloteni. Malingana ndi Bungwe la Chakudya cha Tirigu, chikho chimodzi cha ufa wa keke chikhoza kupangidwa poyeza ufa wokwana 1 chikho chonse, kuchotsa supuni 2 ufa ndikuchiika icho ndi supuni 2 za chimanga.
- Cholinga chonse, kupangitsa ufa wonyezimira ndi wopangidwa ndi kuphatikiza tirigu wolimba komanso wofewa ndipo ndi ophweka kuzigwiritsa ntchito chifukwa ndi bwino kukhala ndi mawonekedwe ocheperapo kusiyana ndi ufa wonse wa tirigu. Fungo lokhalitsa ndilo ufa wokhala ndi cholinga chonse chomwe chakhala nacho wothandizira chotupitsa. Ngakhale kuti ufa wokhawokha ndi wosavuta kugwiritsa ntchito, ndiwo tirigu wopindulitsa . Akatswiri a zaumoyo amalimbikitsa kuti tibwezeretse tirigu wochuluka ndi tirigu wonse nthawi zambiri kuti tiwonjezere chakudya chathu.
- Semolina imapangidwa kuchokera ku durum kapena tirigu wolimba omwe ali ndi mapuloteni apamwamba komanso okhwima kusiyana ndi mitundu ina. Semolina amagwiritsidwa ntchito popanga pasta ndi msuwani. Uwu si ufa wabwino wogwiritsira ntchito popanga mkate. Siponso chisankho chabwino kwa anthu omwe amakhalabe ndi zakudya zochepa kwambiri za karobe kapena amadzimadzi a gluten.
- Fungo lonse la tirigu amapangidwa kuchokera ku tirigu wa tirigu. Zimapereka chakudya chomwe nthawi zambiri chimakhala cholemera kwambiri, koma chimakhala chokwanira komanso chopatsa thanzi kusiyana ndi mkate wopangidwa kuchokera ku ufa wopindulitsa. Ngakhale anthu ena odya wathanzi sakonda maonekedwe ophika omwe amapangidwa ndi ufa wolemera kwambiri amapereka thanzi labwino kuposa mitundu yowonongeka ndi yochepetsetsa.
- Mafuta a amondi amapangidwa kuchokera ku maluwa onse amondi ndipo amagwiritsidwa ntchito popanga carb ndi gluten. Ufa uwu ndiwothandiza m'malo ochepa a carb dieters ndi anthu amene amakhalabe ndi zakudya zopanda thanzi koma ndi olemera kwambiri.
Mafunso Amodzi Okhudza Kukula
Mayankho a mafunso ena omwe amafunsidwa kawirikawiri pa ufa akhoza kudalira mtundu wa ufa umene mumasankha
Kodi njira yabwino kwambiri yosungira ufa ndi iti?
Katswiri wodziwa za moyo wathanzi Erin Huffstetler akuyamikira kuomba kofiira koyeretsa kupha mazira kapena tizilombo toyambitsa matenda. Kenaka pitani ku chidebe cha pulasitiki kapena galasi ndi chivindikiro cholimba. Fungo la tirigu lili ndi kanyumba kakang'ono kosalala kuposa mafinya ena, kotero sichikhala motalika. Amayamikira kusunga ufa wonse wa tirigu mufiriji. Mafuta a amondi amawasungira bwino firiji kapena mazira.
Kodi ufa ungakhale wotalika bwanji ngati uli bwino?
Mphala kawirikawiri imatha miyezi 3-6 ngati yosungidwa bwino. Ngati mumasunga firiji mufiriji, idzakhala nthawi yaitali (mpaka chaka). Akatswiri ophika ambiri amanena kuti ngati ufa wanu ukanunkhira bwino, ndibwinobe kugwiritsa ntchito. Phukusi zambiri za ufa zimakhala ndi "bwino" tsiku lomwe mungagwiritse ntchito monga chitsogozo.
Kodi ndingathe kuphatikiza ufa pamene ndimagula phukusi latsopano?
Ndibwino kuti musagwirizane ndi ufa wanu watsopano ndi ufa wanu wakale.
Kodi nthawi zonse ndizigwiritsa ntchito ufa wa tirigu kuti ndikhale ndi thanzi labwino?
Osati kwenikweni. Fungo lonse la ufa limapereka ubwino wathanzi, koma sizimagwira ntchito nthawi zonse. Gwiritsani ntchito pamene mungathe ndikudya zakudya zopatsa ufa moyenera.
Mawu Ochokera
Ngati ndinu wophika, mungathe kusankha mtundu wa ufa womwe mumagwiritsa ntchito maphikidwe. Koma ngati mutagula kapena kudya katundu wophikidwa m'matumba, simungathe kusankha. Ngakhale kuti ndi nzeru kuyang'ana zitsulo monga ufa wonse wa tirigu, muyeneranso kupanga zosankha zamagulu zogwiritsira ntchito zakudya zina. Tonsefe timakonda kusangalala ndi chakudya chophika nthawi ndi nthawi, koma mutenga zakudya zambiri zowonjezera monga zipatso kapena ndiwo zamasamba.
> Zotsatira:
> Bungwe la Chakudya Chakudya. Mitundu Yambiri ya Tirigu. Buku Lophweka Losavuta kwa Okapakumba a Kumudzi.
> Roberta Larson Duyff Mphamvu Zapamwamba : Phunzirani za Mitundu Yambiri Yophunzira Academy of Food and Dietrotics Zakudya ndi Chakudya