Mmene Mungapangire Zida Zokwanira Zakudya Zakudya Zakudya Zanu

Malangizo ndi Maphikidwe Odya Zakudya Zapang'ono-Carb Flax Nthawi Zonse

Zakudya zowonjezera zimakhala ndi thanzi - zimakhala ndi zowonjezera zambiri komanso zimakhala ndi mafuta abwino komanso zimakhala zochepa kwambiri m'zakudya . Zimakhala zokoma, ndi zokoma zosakaniza mtedza. Ndi zophweka kuwonjezera zizindikiro pa zakudya zanu nthawi zonse.

Popeza nkhungu zimakhala zazikulu kwambiri, muyenera kumamwa madzi ambiri pamene mukudya fakitale. Chifukwa mbewuyi imakhala mkati mwazitali zolimba kunja, zonsezi zimadutsa mwa inu popanda phindu lililonse ngati simukuzitsuka kapena kuzipera mu chakudya.

Mukhoza kupukuta mafakitale mu zonunkhira kapena khofi, kapena mukhoza kugula mbewu zomwe zili kale. Onetsetsani kuti mumagula chakudya chodula kuchokera ku sitolo yomwe ili ndi katundu wambiri, kapena mungathe kukhala ndi mbewu zosavuta. Ngati chakudya chanu chafelekesi chimawawa, ndibwino kuti musadye.

Ubwino Wathanzi wa Flax

Zilondazi zimakhala ndi zigawo zitatu zomwe zimayambitsa mapepala a zakudya zowonjezera: omega-3 fatty acids, lignans, ndi fibre. Omega-3 ofunika kwambiri mafuta acids ndi "abwino" mafuta omwe asonyeza kuti ali ndi thanzi labwino zotsatira. Supuni iliyonse ya nthaka yamtunduwu ili ndi pafupifupi 1.8 gm ya omega-3s. Lignans ali ndi antioxidant makhalidwe. Zilondazi zimakhala ndi lignans 75 mpaka 800 kuposa zakudya zina zamasamba.

Zokongoletsera zili ndi mitundu yambiri yotsamba komanso yosasungunuka. Mitundu yonse iwiriyi imathandiza mthupi la shuga wambiri pochepetsa kuchepa kwa shuga.

Zopindulitsa zaumoyo zina zimaphatikizapo kukhala ndi thanzi labwino, kupewera chiwerengero chanu cha kudzimbidwa ndi zina komanso kusunga thupi lanu.

Sakanizani Flax Ndi Zakudya Zina

Njira yofulumira kwambiri yopezera mafakitale mu zakudya zanu ndi kuwawaza pa zakudya zomwe mumakonda kudya tsiku ndi tsiku.

Onjezerani mafakitale ku zakudya izi:

• Yogurt ndi zipatso
• Tchizi kapena tchikotta tchizi ndi zipatso
• Smoothies ndi kugwedeza
• Sakanizani mu pentiki kapena muffin batter, kapena zinthu zina zophika

Zomwezo zikhoza kuchitidwa ndi chakudya cha fulakesi. Tengani ufa wa fulakesi ndikuusakaniza mu zakudya, monga batala, jams, ndi tchizi. Nazi malingaliro a komwe mungasakanizire mu ufa wa fulakesi:

• Peanut bata ndi sinamoni
• Mtedza uliwonse wa nut
• Saminoni, sweetener, ndi batala
• Mitedza yokonzedwa
• Zipatso
• Apulo ndi sinamoni odulidwa
• Mapeyala odulidwa
• Syrups ndi syrups opanda shuga
• Kupanikizana ndi kupanikizana kopanda shuga
• Kokonati yosatulutsidwa
• Butter
• Tchizi
• Tchizi ndi maluwa, chives, kapena adyo

Pangani Pulogalamu Yokoma Kapena Yopatsa Pake

Mukhoza kutsanulira madzi otentha pa chakudya chamtundu kuti mupange phala limene lingasangalatse m'njira zambiri, zonse zokoma ndi zokoma. Kuchuluka kwa madzi kumasiyanasiyana malinga ndi kulawa, koma kugwiritsa ntchito kawiri kuchuluka kwa madzi monga chakudya chododometsa ndi kuyamba bwino. Mukhoza kuwonjezera mchere, kapena ngati mukufuna kukoma, onjezerani pang'ono. Lembani nkhukuyi kuti iwonongeko kwa mphindi zochepa pamene mbeu imatenga madzi. Ngati ali wandiweyani komanso gel, yonjezerani madzi ambiri.

Maphikidwe apamwamba

Chakudya chatsopano chingagwiritsidwe ntchito pa zakudya zosiyanasiyana, chakudya cham'mawa, mkate, zakudya zopsereza, kapena mchere.

> Chitsime:

> Pan A, Yu D, Demark-Wahnefried W, Franco OH, Lin X. Meta-kusanthula zotsatira za njira zothandizira pa magazi lipids. American Journal of Clinical Nutrition . 2009; 90 (2): 288-297. do: 10.3945 / ajcn.2009.27469.