Sayansi ikuwonetsa kuti kudya chakudya chokhala ndi zipatso ndi ndiwo zamasamba kumakhudzana ndi kukhala ndi moyo wathanzi, chiopsezo chachikulu cha khansa, ubongo wabwino, ndi moyo wautali. Malingana ndi Dipatimenti ya Ulimi ya United States (USDA), mukufunikira makapu awiri a zipatso tsiku lililonse komanso pafupifupi makapu awiri ndi hafu ya zamasamba tsiku ndi tsiku. Kapena ngati kuli kosavuta kufufuza, pafupi zisanu ndi zisanu ndi zisanu ndi zinai patsiku.
Ndiye kutumikira kotani?
Kawirikawiri, kamodzi ka zipatso kapena ndiwo zamasamba ndi ofanana ndi theka la theka (chopulidwa kapena chodulidwa). Koma masamba monga sipinachi ndi letesi ali ndi kukula kwautumiki wofanana ndi chikho chimodzi chodzaza. Chipatso chimodzi, monga apulo kapena lalanje chimakhala chimodzimodzi. Mukawerenga malemba pa zipatso ndi ndiwo zamasamba, mukhoza kuona kuti kutumikira ndi gawo limodzi la magawo anayi a chikho m'malo mwa chikho. Mmodzi wa madzi a madzi ndi ma ounces anayi.
Pano ndi momwe mungapititsire zipatso zanu ndi masamba:
Awapangitseni bwino kwambiri panyumba. Maapulo, mapeyala, nthochi, malalanje, ndi tomato a chitumbuwa safuna firiji kuti muthe kuziyika mosavuta pa kompyuta yanu kapena pa tebulo. Pamene nthawi yowonjezera yowonjezera imakhala yosavuta kutenga kachidutswa ka chipatso kapena tomato wambiri wa chitumbuwa.
Yesani chinthu chatsopano . Rutabagas akhoza kuphikidwa ndi kusungunuka yekha kapena kusakaniza ndi mbatata. Tumikani mapulasitiki ngati mankhwala okoma, kapena chotukuka pa makangaza makungwa .
Yesani zakudya zingapo kuchokera ku zakudya zopangira chakudya .
Gwiritsani ntchito zamasamba ozizira. Amapanga mofulumira komanso mosavuta kukonzekera mu microwave kapena pa stovetop. Mukhoza kusankha masamba amodzi monga nandolo, kaloti, nyemba zobiriwira, kapena kolifulawa, kapena mukhoza kuyesa zamasamba.
Chotsutsani chisanafike ndi kusamba-sala-mu thumba kuti nthawi ya chakudya ikhale yosavuta.
Musaganize kuti kusakaniza kutsogolo kwa saladi ndi kosavuta. Apatseni msuzi wabwino musanakonzekere chakudya chanu.
Tengani zipatso ndi ndiwo zamasamba kuti mugwire ntchito. Zipatso zamadzimadzi monga zoumba, dates, ndi cranberries zouma zimakhala bwino muzitsulo zamapulasitiki. Tengani thumba la zoumba mu thumba lanu kuti mukhale mophweka. Mitengo yokhala ndi modzimodzi ya makapu kapena zipatso za chipatso zomwe sizikusowa firiji zingathe kusungidwanso pa desiki lanu.
Thirani kaloti katsulo ndi udzu winawake ndi chakudya chamasana kuti mukhale ndi zakudya zopatsa thanzi masana. Ngati mutadya chakudya chamadzulo ku resitilanti, sankhani saladi kumbali m'malo mwa Fries ndi kumwa zakumwa za zipatso 100 peresenti m'malo mwa soda. Dulani masangweji a zamasamba ndi wraps. Nthawi zambiri amakhala otsika kwambiri ndipo akhoza kukupatsani magawo awiri kapena atatu a masamba ndi sangweji imodzi.
Kutumikira zipatso ndi ndiwo zamasamba monga sukulu yopuma zakudya. Pewani matumba a mafuta obiriwira, mbale za ayisikilimu, ndi mabotolo a sodas . Zakudya zoterezi zimakhala zazikulu kwambiri ndi zakudya zochepa.
Bwezerani izi ndi:
- Dulani mwatsopano masamba ndi kuviika.
- Kusakaniza zomwe mumazikonda 100% peresenti za zipatso ndi klabu koloko.
- Mtengo wopangidwa ndi yogurt, zipatso, ndi mtedza kapena granola.
- Chomera chaching'ono cha mbewu zonse chimakhala ndi zipatso zatsopano kapena zoumba komanso mkaka wochepa.
- Mphesa zopanda mphesa.
Masangweji, saladi ndi mbali
Kudya saladi monga chakudya kungakupatseni zipatso zambiri ndi zipatso. Yambani ndi letesi ndikuwonjezera tomato, maapulo, mapeyala, zipatso, udzu winawake, nkhaka, zikumera, nyemba zobiriwira, broccoli kapena kolifulawa. Ndizophatikiza zambiri, mukhoza kudya saladi yosiyana tsiku ndi tsiku.
Idyani saladi monga chakudya kamodzi kapena kawiri mlungu uliwonse.
Mukamapanga sangweji, onetsetsani kuti muwonjezere letesi komanso magawo awiri a phwetekere. Tengani zina zonse za phwetekere, ikanipo ndi kuzipereka kumbali. Onjezerani masamba owonjezera ku msuzi wanu ndi maphikidwe a mphodza, kapena ngakhale msuzi zamzitini.
> Zotsatira:
> Gropper SS, Smith JL, Groff JL. "Zakudya Zapamwamba ndi Mankhwala a Metabolism." Sitifiketi Chachisanu ndi chimodzi. Belmont, CA Kusindikiza kwa Wadsworth Co. 2013.
> Sampson L, Rimm E, Hollman PC, Vries JH, Katan MB. "Flavonol ndi flavone zimaphatikizapo akatswiri azaumoyo ku United States." J Amadyetsa Assoc. 2002; 102 (10): 1414-1420.
> Scalbert A, Williamson G. "Kudyetsa zakudya ndi zowonongeka kwa polyphenols." J Nutr. 2000; 130 (Supply 8S): 2073S-2085S.
> National Academy of Sciences, Engineering ndi Medicine, Health ndi Medicine Division. "Zolemba Zowonjezera Zakudya Zakudya ndi Machitidwe."