Idyani Zakudya Zabwino
Kumva njala ndisanadye chakudya kapena kuchita masewera olimbitsa thupi ndikudabwa kuti mungadye chiyani? Tonsefe tingagwirizane ndi zochitikazi. Kukhala okonzeka ndi zakudya zolimbitsa thupi mwamsanga kudzakuthandizani kuti mukhale okhutira musanadye chakudya chamadzulo kapena mukhale ndi makilogalamu okwanira kuti muzichita masewera olimbitsa thupi.
Ambiri a ife timakhala mkati mwa owerengeka a kalori kapena timatenga pang'ono kuti tikhale ndi thanzi labwino. Kukhala ndi chotupitsa chochepa cha calories 100 kapena kupatula ndi yankho langwiro kuti thupi lanu likhale lofufuzidwa, komabe akusiya chipinda chamadzulo.
Mndandanda wa makasitomala okwana 100 okhudzana ndi zakudya zokhudzana ndi calories udzatenga zonse zomwe mukuganiza kuti mudzadya, kupereka zakudya zofunikira, ndikukuthandizani kuti muzisangalala ndi zosankha zanu.
1 - Msuzi Watsopano pa Chophimba Chambewu Chokha
Chiwopsezo Chosakaniza : Gwiritsani ntchito 1/4 katsabola katsabola pa mbewu yonse ya organic kapena toasted kwa zakudya zowonjezera zowonjezera zakudya ndi pansi pa makilogalamu zana.
Zowona chakudya : mbewu zonse ndizowonjezera zowonjezera, zothandizira kulemera kwake ndipo zimasonyezedwa kuti zichepetse chiopsezo chathu cha matenda. Nkhumba yatsopano imatengedwa kuti ndi mafuta osatetezedwa abwino komanso njira yabwino yowonjezera mafuta. Malingana ndi kafukufuku wotsutsa mu Food Science ndi Nutrition, malipoti ali odzaza mavitamini ndi mafuta abwino amalimbikitsa mafilimu abwino (cholesterol) ndi kuchepa kwa thupi.
2 - Chi Greek Yogurt Ndi Blueberries
Chosowa Chakudya Chakumwa : Muyeso wa chikho ½ chikho mafuta otchedwa Greek yogurt (palibe shuga wowonjezera) ndi pamwamba ndi 1/3 chikho cha blueberries kuti mukhale okhutiritsa 95 ma calories potumikira.
Chakudya Chakudya : Malinga ndi Eat Right Academy, yogula yogalu ya Greek imakhala ndi zakudya zofunika kwambiri, ma probiotics ndi whey mapuloteni ofunikira kuti mukhale ndi thanzi labwino. Mankhwala opanga maantibayo amawonetseredwa kuti apititse patsogolo kuyamwa, kuonjezera zabwino m'mabateria , ndi kulimbikitsa maonekedwe a PH m'thupi. Kafukufuku amasonyeza kuti mavitamini abwino amathandizira kuchepetsa mafuta a thupi kuti awonongeke kwambiri.
Nsonga ya bonasi : musati muzimitsa kusonkhanitsa madzi pamwamba pa chidebe cha yogurt chifukwa ndi whey mapuloteni ofunikira kupanga minofu.
3 - Hummus ndi Veggies
Ndemanga yowonongeka : Onetsetsani makilogalamu 100 podya supuni ziwiri za hummus ndi 1 chikho masamba obiriwira.
Chakudya Chakudya : Malingana ndi Academy of Nutrition and Dietetics, ngati muli ochepa pa nthawi, tengani zinazake zokometsera ndi zobiriwira. Hummus ndi nkhuku zogawidwa bwino kapena zowonjezera zitsamba ndi zonunkhira. Lili ndi Omega-3 fatty acids yomwe imathandizidwa ndi kuchepetsa mafuta ndi kuchepetsa kulemera kwa thupi. Kudya ndiwo zamasamba zomwe mumazikonda zimapereka zakudya zowonjezera komanso zofunikira zonse zomwe zimapangitsa kuti thupi likhale ndi thanzi labwino komanso kuchepetsa chiopsezo cha matenda.
4 - Mazira Ophika Olimba
Chosowa Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chamadzimadzi
Zowonjezera chakudya : Mazira owuma ophika mwina ndi imodzi mwa zosavuta zopangira zosakaniza kuti apange ndi kukhala olemera mu mapuloteni, B mavitamini, ndi choline. Malingana ndi Harvard School of Public Health, mazira ali ndi zakudya zofunikira komanso mapuloteni omwe amathandiza kuchepetsa matenda a mtima. Mazira a azungu amafukula mosavuta ndipo amawoneka ngati mapuloteni abwino omwe amapindula kwambiri.
5 - Chophika Chambewu Chokha Ndi Chomera Chamondi
Chosowa Chakudya Chakudya Chosakaniza : Sungani kukula kwa ma calories 100 pokhala ndi chidutswa chimodzi cha mkate wochuluka wa tirigu wokhala ndi supuni ya ½ ya mafuta a amondi.
Chakudya Chakudya : Malingana ndi American Society of Nutrition, mbewu zonse zimalimbikitsidwa monga gawo la zakudya zabwino. Zakudya zonse zapakati zimasonyezedwa kuti zimachepetsa kwambiri chiopsezo cha matenda aakulu ndipo zimatithandiza kutaya mafuta. Mbewu zonse zimakhala ndi mchere wambiri, mapuloteni a zitsamba, mafuta okoma ndipo zidzasunga thupi lanu kwa maola ambiri
6 - Mvula yaikulu
Chosowa Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakumapeto
Zowonjezera chakudya : mtedza wobiriwira amavomereza kwambiri, mosavuta kunyamula, ndipo amawoneka kuti ndi imodzi mwa zakudya zopatsa thanzi zabwino kwambiri. Mtedza ngati pistachios, amondi, ndi walnuts ndi ochepa chabe omwe amasonyeza kuti amapereka mafuta abwino kuti akhale oyenera. Malinga ndi kafukufuku wosatha, kudya mtedza wakuda kumapereka mafuta abwino ndi ma fiber omwe amasonyeza kuchepetsa chiopsezo cha matenda a mtima. Kafukufuku wina amasonyezanso kuti zakudya zopangidwa ndi nthendayi zimakhala ngati gawo la mapulogalamu otha kulemera kwa nthawi yaitali.
7 - Zipatso Zatsopano
Chosowa Chakudya Chosakaniza : Kudya apulo imodzi yamkati imapereka zakudya zopitirira 100 zowonjezera zakudya ndi zakudya zabwino kwambiri zomwe zimapatsa thupi lanu.
Chakudya Chakudya : Zipatso zimakhala zochepa koma zimakhala ndi zakudya zambiri. Izi ndizosakanikirana kwambiri kuti tifotokoze zakumwa zowonongeka mwamsanga komanso zathanzi. Zipatso monga maapulo ndizochokera ku quercetin , zachilengedwe zotsutsa-kutupa, komanso zabwino kwambiri zotsitsimula minofu. Maapulo amakhalanso ndi mitsempha yambiri ndipo amasonyeza kuti imapangitsa kuti thupi lanu likhale lochepa komanso limalimbikitsa kulemera.
8 - Green Protein Smoothie
Chowombera : Sakanizani mkaka wa 1/2 chikho cha amondi chosakoma, 1/2 apulo wothira kapena 1/4 chachitsulo chodulidwa, 1/4 kapu kapena sipinachi, 1/4 kapu ya piritsi ndi kusakaniza chakumwa cha mphamvu ya calorie 100 chofunikira kwambiri zakudya.
Chakudya Chakudya : Zakudya zamapuloteni zobiriwira ndizowotchuka, zosangalatsa, komanso zosangalatsa zowonjezera zakudya zomwe zilipo zowonjezera. Mitengo ya green smoothie ndi yosiyana ndi mitundu yambiri ya zisankho kuchokera kale, sipinachi, ndi zipatso zogwirizana ndi mapuloteni anu. Mavitaminiwa ali ndi mphamvu zowononga zowonongeka zomwe zikuwonetsetsa kuchepa ndi matenda anu komanso khansa zina.
9 - Bokosi la Nkhumba pa Selari
Chotupitsa : Panizani supuni 1 supuni ya kirimba pa phesi lachitsulo cholirapo kwa makilogalamu 100 a zakudya zopatsa thanzi.
Zowonjezera chakudya : batala wamkono ndiwe zakudya zokondweretsa masewera ndi masewera olemera a mapuloteni apamwamba, mafuta abwino, ndi mafinya. Malinga ndi nkhani zomwe zikupezeka ku National Health Institute, nthata za mandimu zimalimbikitsa thanzi lanu ndipo zimapereka mphamvu zopezeka kwamuyaya. Ngakhale nthanga zimakhala ndi legume (gawo lodyera la zomera) ndipo sizichokera ku mitengo, timakonda kunena za mtedza ngati mtedza.
Mphoto ya bonasi : udzu winawake uli ndi nitrate ndipo umatembenukira ku nitric okusayidi ukatha. Nitric oxide imasonyezedwa kuti ikupangitseni masewera olimbitsa thupi ndi kuchepetsa kuthamanga kwa magazi.
10 - Cottage Tchizi ndi Chinanazi
Chowotcha : Chokwera 1/2 chikho cha kanyumba kakang'ono kamene kamakhala ndi mafuta okwanira 1/4 chikho chinachotsedwa kapena chinangwa chamanazi (mu timadziti a chilengedwe) kwa chodabwitsa chapamwamba cha calorie 100.
Chakudya : Chakudya chokwera cha mafuta chokwanira ndi chachikulu mu mapuloteni a mkaka omwe amathandizidwa kuchepetsa mafuta a thupi ndi kuwonjezera kuchuluka kwa thupi. Tchizi cha kanyumba chimakhalanso ndi maantibioti omwe amasonyeza kuti amachepetsa chimbudzi ndikuwonjezera bwino mabakiteriya. Mavitamini (bromelain) omwe amapezeka mu chinanazi amanenedwa kuti apangitse chimbudzi ndi kuyamwa kwa mapuloteni akudya.
11 - Zakudya Zophikidwa Ndi Zipatso
Chokopa Chakudya Chokamweka : kuphika 1/4 chikho chowuma oats kwa makilogalamu pafupifupi 75, ndi pamwamba ndi 1/4 chikho cha zipatso zomwe mumazikonda, kapena nthoki yaing'ono ya 1/4.
Zowonjezera chakudya : oats si kokha kadzutsa kokha ndipo ndi gwero lodabwitsa la antioxidants, mavitamini, mchere, ndi fiber. Malingana ndi Academy of Nutrition and Dietetics, oats ali ndi beta-glucan fiber yolumikizidwa ndi chitetezo chokwanira komanso kuchepetsa mafuta m'thupi. Oats ndi chakudya choyambirira ndi chitsimikizo chothandizira kwa anthu ogwira ntchito omwe nthawi zambiri amatumikira ndi azungu azungu kuti aziwonjezera mapuloteni.
Nsonga ya bonasi : blueberries ali ndi mphamvu zowononga mankhwala omwe amasonyeza kuchepetsa chiopsezo cha matenda a mtima ndi kusintha ubongo kugwira ntchito.
12 - Popcorn
Chiwopsezo Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakumapeto Nkhumba imakhala yathanzi ngati mpweya ukuwombera kapena kuphika mu mphika waukulu pamwamba pa mbaula pamwamba. Mipikisoni yowonongeka yomwe imanyamula ndi zikwama zimakhala zodzaza ndi zotetezera ndi zowonjezera, mafuta odzaza, sodium, ndi apamwamba mu makilogalamu.
Chakudya Chakudya : popcorn ndi zakudya zopatsa thanzi ndipo zimaonedwa kuti ndi mbewu zonse. Ndipamwamba kwambiri muzitsulo komanso amapereka mapuloteni. Ndipotu, 1 ounce akutumikira amakhala ndi magalamu 4 a fiber, pafupifupi 4 magalamu a mapuloteni, ndi makilogalamu 110 okha. Mipunikiti imakhala ndi polyphenols , antioxidants yomwe imawonetsetsa kuti thupi likhale ndi thanzi labwino komanso kuchepetsa chiopsezo cha khansa zina. Chifukwa mapukomo ali odzaza ndi mpweya, mukhoza kudya gawo lalikulu kwambiri popanda makilogalamu ambiri.
Nsonga ya bonasi : mabala a popcorn angasangalatse, koma kumbukirani ena amawonjezera makilogalamu owonjezera ku zakumwa zanu zopanda pake. Zotsatirazi ndizowonjezera zochepa zomwe zimakonda kuwonetsedwa pa mapikomo:
- Kusungunuka mchere batala - kutsitsa ½ tbsp. utomoni wosungunuka ndi kuponyera bwino makilogalamu ena 68.
- Chokoleti - kuwaza 1 tbsp. Chokoleti cha mdima chofiira pamapopu otentha, nkuponya ndikudya kutentha, koma kusokoneza kwa ma calories 50 owonjezera. Mipulosi ya chokoleti ingathenso kufalikira pa pepala la coko ndipo amaloledwa kukhazikitsa asanadye.
- Zakudya yisiti - kuwaza 2 tbsp. pa popcorn otentha ndi kuponyera. A 2 tbsp. Kutumikira ndi yisiti ya zakudya ndi ma calories 60, ndipo mumapeza mapuloteni owonjezera 8g ndi zina 6g za fiber.
> Zotsatira:
> Andrea Giancoli, MPH, RD, 5 Mbewu Zonse Kuti Banja Lanu Lizikhala Lathanzi, Maphunziro a Zakudya Zakudya Zakudya Zolimbitsa Thupi, 9/2016.
> Emilio Ros, Health Benefits of Nut Consumption, Journal of Zakudya , 2010.
> Satya S. Jonnalagadda, Kuyika Nthano Zonse Za Njere Palimodzi: Mapindu Amoyo Okhudzana ndi Nkhosa Zonse, American Society for Nutrition , 2010.
> Sharon Denny, MS, RDN, Yogurt Mania, Academy of Food and Diettics, 6/2015.