Mitengo ya nthata Zowonjezera Zakudya Zakudya, Chiwerengero cha Mliri, Mapuloteni, Mapuloteni
Mwachidule
Nthanga za nkhono ndi mbewu zambiri za zakudya zochepa kwambiri , monga pafupifupi mavitamini onse omwe ali mkati mwawo ndi mchere, choncho sangakhudze shuga lanu la magazi. Iwo amadzala ndi zakudya zokhala ndi zofewa, zokoma zomwe zimalandiridwa kuwonjezera maonekedwe ndi kulawa zovuta ku zakudya zanu zomwe makamaka nyama ndi zakudya zamagulu. Ndikofunika kupeza njira zowonjezera pa dongosolo lanu lodya tsiku ndi tsiku.
Pano tikukuthandizani ndi njira zabwino zowonjezeretsera mbeu za fodya mu zakudya zanu zochepa.
- Chokongoletsera mbeu ya fulakesi pa saladi, kufalikira, supu ndi tchizi monga feta ndi kanyumba tchizi.
- Perekani zitsulo zochepa zowonjezera zakudya powonjezera mbewu ya fulakesi kwa iwo
- Onjezerani ku madzi kuti mupotoke mofulumira zomwe zingakukhutitseni pang'ono pokha chifukwa cha zida zowonjezera
Zosiyanasiyana ndi Momwe Mungasankhire
Mbewu ya nkhono imapezeka ngati mbewu zonse, nthaka kapena mafuta. Odwala amakhulupirira kuti kudya zakudya zowonongeka, m'malo mwa mbewu zonse, zimalimbikitsa kwambiri kuyamwa komanso vitamini ndi mineral. Kuti musankhe mbewu yabwino kwambiri, onetsetsani kuti palibe fungo lofanana ndi utoto kwa iwo. Ngati alipo, iwo ndi amphwando ndipo amatha kupambana. Mbali yothandizira nthaka yogula ndi yakuti ikhoza kutembenuza msanga ngati "yamasulidwa" kuchokera ku mbewu yonse. Pa chifukwa ichi, anthu ena amagula mbewu zonse ndikuzipera pakhomo. Izi zimatsimikizira kuti mbewu zowonjezera zowonjezera zimagulidwa ndipo zimatsegulidwa basi asanadye.
Kusungirako
Kodi mudadziwa kuti muyenera kusunga nthaka yomwe ili mufiriji? Ndiko kulondola, mbewu zonse zikhoza kusungidwa mu firiji mu chidebe chopanda madzi asanakhale pakhomo. Ngati mukupera pakhomo, onetsetsani kuti mukupera pokhapokha ngati mukusowa nthawi. Zotsala zonse zikhoza kusamutsidwa kufiriri.
Zomwezo zimapita ku chakudya chamtundu uliwonse chisanafike; imatenga mankhwala oundana. Pogwiritsa ntchito mafuta ofiira, amafunika kuyatsa firiji ndikuyang'anitsitsa kuti asawonongeke. Kuti mumve zambiri zokhudza mbeu ya fulakesi (monga maphikidwe ndi mapemphero othandizira), onetsetsani kuti muwone Mbewu ya Maluwa: Low Carb Mbeu Yonse .
Zakudya za Zakudya Zam'madzi ndi Ma Fiber
| Utumiki Ukukula | Zakudya Zamadzimadzi | Fiber | Malori |
|---|---|---|---|
| Supuni imodzi 1 mbewu zonse za fulakesi | 0.2 gramu yogwira (net) makapu | 3 gm zitsulo | Makilogalamu 55 |
| Supuni imodzi ya fulakesi mbewu ya chakudya (mbeu ya fulakesi pansi) | 0,1 gramu yogwira (net) makapu | 2 magalamu | Makilogalamu 37 |
| Pangani 1 mbewu iliyonse ya fulakesi | 0,5 magalamu othandiza (net) makapu | 8 magalamu | Makilogalamu 150 |
Mndandanda wa Mliri wa Maluwa a Flax
Monga momwe zimakhala ndi mtedza ndi mbewu zambiri, palibe sayansi yophunzira za chiwerengero cha glycemic ya mbewu ya fulakesi. Ichi ndi chifukwa pali wowonjezera wowonjezera kapena shuga mwa iwo.
Mtengo wa Glycemic wokwanira
Akuluakulu amalingalira kuti mbeu yofiira imakhala ngati zero.
Ubwino wa Zaumoyo
Nkhumba za nkhono ndizochokera ku chitsime chachikulu, zonse zosungunuka komanso zosasungunuka. Nthanga zamakono ndizochokera ku thiamin, yomwe ndi imodzi mwa zakudya zomwe zimayambitsa kudya zakudya za anthu odulira carbs. Iwo amakhalanso gwero la magnesium, manganese, ndi mkuwa.
Ambiri mwa mafuta omwe amapezeka mu mbewu za chia ndi omega-3 mafuta. Iwo awonetsedwanso kuti ali ndi ntchito yambiri ya antioxidant.
Chitsime:
> USDA National Nutrient Database ya Standard Reference, Release 26. https://www.ars.usda.gov/northeast-area/beltsville-md/beltsville-human-nutrition-research-center/nutrient-data-laboratory/docs/ Tsamba 26-kunyumba /.