Kuwomba Mapuloteni Pamalo Okhudzana ndi Chakudya Chamadzulo Pamene Simungathe Kukhala ndi Mazira
Mazira ndi chinthu chodabwitsa komanso chosakanikirana cham'mawa, koma mwatsoka, ngati muli ndi mayesero a mazira, iwo sangathe. Izi zikutanthauza kuti mungafunike gwero lina la mapuloteni pa kadzutsa.
Pali zifukwa zambiri zowonjezera kudya zakudya zamakono. Kudya mapuloteni ambiri pa kadzutsa kungakuthandizeni kukwaniritsa chokhumba chanu ndi kulemera kwanu.
Zakudya zapuloteni zokhala ndi mapuloteni okwana 25 mpaka 30, zakhala zolemetsa komanso zowononga kulemera kwazofukufuku.
Mazira ndizochokera puloteni (ndi zakudya zosiyanasiyana), komanso kwa anthu ambiri, amagwira ntchito ngati chakudya cha kadzutsa. Koma ngati simungathe kukhala ndi mazira, mungafune kupeza njira zina za dzira zomwe zingathe kutsanzira mapindu awa. Ndipotu, mapuloteni apamwamba omwe alibe mazira akhoza kukuthandizani kukhala ndi thanzi lanu komanso kulemera kwanu.
Yesani malingaliro khumi okoma a kadzutsa opanda mazira:
Greek Yogurt
Greek yogurt ndi yogurt yogwidwa, yomwe (poyerekeza ndi yogulitsika yogurt) imathandiza kuti thupi likhale losakanikirana ndi mapuloteni oposa 15g pa kapu. Lembani mbale yochuluka ya yogagisi ya Chigriki yokhala ndi zipatso, granola, mtedza, kapena kuponyera mu chipatso chanu cha smoothie kuti mukhale ndi mapuloteni. Mukhozanso kusakaniza yogurt yachigriki mu batter bakani kapena muffin mix.
Samalani ndi yogurts ena achigiriki, chifukwa angakhale atanyamula shuga.
Tchizi
Tchizi nthawi zambiri zimagwiritsidwa ntchito pakudya masana pamasangweji, monga chophimba, kapena chogwiritsidwa ntchito pa chakudya chamadzulo. Koma palibe chifukwa cha tchizi sichikhoza kuwonanso pa kadzutsa. Ndi mapuloteni pafupifupi asanu ndi awiri (pafupi ndi kagawo), tchizi zimakweza chotupa chakale chakale kapena bagel kuti apange mapuloteni apamwamba.
Yesani chidutswa cha tchizi pa chidutswa cha mkate wofiira wofiira kuti mukonze chakudya cham'mawa.
Nyama Yoonda
Idyani ngati anthu a ku Ulaya okhala ndi mbale ya nyama, tchizi, zipatso, ndi mkate. Yesani nyama, nkhuku, nkhuku, prosciutto, salami, nyama yankhumba ya Canada, ndi zina zambiri. Mudzakhala otsimikiza kuti mutenge puloteni-pafupifupi 7g pa ounce-ndi zosiyana, ndi kulawa, pa kadzutsa.
Mkaka
Pa 8g mapuloteni pa chikho, simungakhoze kukana mphamvu ya mapuloteni mu mkaka. Chitumikireni ndi mbewu zonse, mu smoothie, kapena ngati chogwiritsira ntchito pa zakudya zachakudya monga mufine kapena zikondamoyo.
Soy Mkaka
Mofanana ndi mkaka wa mapuloteni ake-8g pa chikho-soy mkaka akhoza kuchita pafupifupi chirichonse chomwe mkaka wa ng'ombe ukhoza kuchita. Poyerekeza ndi zina za mkaka monga mkaka wa mpunga kapena mkaka wa amondi, mkaka wa soy uli ndi mapuloteni apamwamba. Ngati simusamala kukoma kwa mkaka woyamba wa soya mumayesera, kugulitsani-pali njira zambiri m'masitolo.
Tchizi cha koteji
Kutentha mapuloteni pafupifupi 25 mg pa chikho, kanyumba kanyumba ndi kosavuta (ndipo kawirikawiri si shuga) kuima kwa yogurt. Chokoma ndi zipatso, mtedza, kapena mafuta ochepa a granola. Yesani kusakaniza tchizi tating'onoting'ono mu kaphatikizidwe tamene kapena muffin batter kuti mukhale ndi puloteni yokoma.
Buluu Wamadzi
Mtedza wa peanut uli ndi 8g pa 2 tbsp, pomwe ma nutters ena amawonetsa pafupi 7 mpaka 8g pa supuni 2 yotumikira.
Kawirikawiri, nutters amakhala ndi mavitamini 16g (145 calories), koma musalole kuti izi zikulepheretseni kupindula ndi thanzi lawo, monga mafuta omega-3 ndi zakudya zina zofunika kwambiri. Phulani mafuta amtundu winawake pa chofufumitsa china, bagel, kapena mtedza wa batala mu oatmeal kuti mugwiritse ntchito chakudya cham'mawa, chokoma cham'mawa. Ingokhalani otsimikiza kuti muwone kukula kwake kwa gawo kuti musapitirire ma calories.
Mtedza
Monga nutters nut, mtedza amawonjezera puloteni punch kwa kadzutsa. Mukhoza kuwonjezera mtedza ku oatmeal, yogurt, kuzizira, kapena kuwaphatikiza mu njira yopangidwa ndi zokometsera kusakaniza ndi zipatso zouma. Mudzapeza pafupifupi mapuloteni 4 mpaka 6g pa ounce, malinga ndi mtundu umene mumadya.
Tofu
Chomera cha soya ichi chimagwiritsa ntchito mapuloteni okwana 10g ndi theka lakayi, ndikupanga chisankho chabwino chokonza-kuyambira tsiku lanu. Gwiritsani ntchito tofu mu mkuntho wa kadzutsa , quiche, kapena smoothies kapena kugwedeza.
Nyemba
Wachilendo? Mwina. Mitundu yambiri imadya nyemba pakudya kadzutsa, komanso kuti imapangidwanso ndi zakudya zowonjezereka (kuganiza bwino, mavitamini B, ndi zitsulo), simungathe kugonjetsa. Pukutani nyemba mu tortilla ndi tchizi ndi salsa, ndipo simungokhala ndi mapuloteni apamwamba, koma ndi okonzeka kupita pomwe muli.
Mawu ochokera
Mukamadya zakudya zamapuloteni, muyenera kuonetsetsa kuti musadye mapuloteni ambiri tsiku lonse. Mapuloteni anu amafunika kusintha malinga ndi msinkhu wanu komanso momwe mukuchitira, koma nthawi zambiri, anthu ambiri amadya makilogalamu 2,000 patsiku amafuna 75 mpaka 100 magalamu a mapuloteni tsiku lililonse.
Kuchokera
Leidy HJ et al. Zopindulitsa zokhudzana ndi mapuloteni apamwamba kwambiri okhudzana ndi zovuta, mahomoni, ndi ma neural omwe amalamulira mphamvu yowonjezera mphamvu yowonjezereka / yowonjezera kwambiri, "chakudya cham'mawa-kuthamanga," atsikana achichepere. American Journal of Clinical Nutrition. April 2013.