Phunzirani momwe Bokosi la Nkhumba Lingakuthandizeni Kukhala ndi Thanzi Lanu ndi Kukuchepetsani Pansi
Muyenera kukonda pamene chakudya chanu chabwino chimakhala chabwino, komanso. Ndizomwe zimakhalira ndi batala wamkonde (kapena mtedza uliwonse wa mafuta).
Mtedza wa peanut amanyamula zakudya zambiri zowonjezera thanzi, kuphatikizapo vitamini E, magnesium, iron, selenium ndi vitamini B6. Kafukufuku amasonyeza kuti anthu omwe amadya mafuta a mtedza ndi mtedza, kuphatikizapo batala wa mandimu, sangathe kukhala ndi matenda a mtima ndi mtundu wa shuga.
Kuwonjezera apo, katemera wa kirimba ndi wodalirika kwambiri-ndizinthu zina ziti zomwe zimasintha kuchokera ku chakudya cham'mawa mpaka masana ndi chakudya chamadzulo kuti azidyera ndi mchere? Ngati kukoma kokha sikukwanira kukupangitsani, ganizirani za ubwino wathanzi.
Khalani ndi Chokhumba Chanu
PB's combo ya fiber (pafupifupi 2 magalamu pa supuni) ndi mapuloteni (pafupifupi 4 magalamu pa supuni) amanyamula chilakolako champhamvu chofuna kudya. Kafukufuku wina ku British Journal of Nutrition anapeza kuti anthu omwe adadya mphete kapena kapu yam'mawa pa chakudya cham'mawa amakhala ndi kuchepa kwa chilakolako cha kudya kwa maola 12. Zikhoza kukhala chifukwa batala wamkonde umagwirizanitsidwa ndi kuwonjezeka kwa kupanga PYY, mahomoni odzaza, omwe adafufuza.
Zochepa Pansi
Chifukwa nsomba yamkonde imathandiza kuchepetsa njala, sizingadabwe kuti zingakuthandizeni kuchepa . Nkhumba zomwe amadya zimakonda kukhala ndi thanzi labwino la thupi (BMI) kuposa nut skippers, malinga ndi kafukufuku.
Tetezani Mpweya Wanu
Mafuta amathandiza kwambiri mafuta osatsitsika, omwe amathandiza kuchepetsa cholesterol choipa. Azimayi omwe amadya mtedza wosachepera asanu pa sabata (gawo limodzi limatchulidwa ngati 1 mtedza kapena supuni imodzi ya batala) ndipo 44 peresenti inachepetsera chiopsezo cha matenda a mtima poyerekezera ndi amayi omwe nthawi zambiri samadya mtedza, amasonyeza kuti a nurse wa Harvard University Kuphunzira zaumoyo.
Dzipangireni Khungu Lalikulu ndi Tsitsi
Zomera zimakhala ndi biotin, vitamini B yomwe imayenera kuyika kwa nthawi yayitali, kutsekemera kosavuta komanso kudwala kwa khungu. Amaperekanso vitamini E, omwe amadyetsa khungu ndikuteteza ku mazira a UV.
Gwiritsani Bwino Kusamalira Mtundu Wachiwiri wa Shuga
Nkhuta-komanso kufalikira kwao-ndizochepa kwambiri mu carbs kotero zimathandiza kupewa shuga za magazi shuga. Iwo ndi chakudya chokwanira chosavuta komanso chosavuta kwa anthu omwe ali ndi matenda a shuga a mtundu wa 2.
Inde, simungathe kugawa njira yanu kupyola mtsuko wonse wa zokongolazi. Ng'ombe yamchere ya peanut imadziwa kuti izi zimakhala ndi mafuta ambiri (supuni 100 pa supuni imodzi), choncho ndibwino kuti muzipaka supuni ziwiri.
Sikuti onse a PBs adalengedwa ofanana, kotero pamene mukugula ndikuyang'ana mitundu ya chilengedwe yomwe inapangidwa popanda mafuta owonjezera a hydrogenated (mafuta odzola) ndi zina zokayikitsa.
Onetsetsani malingaliro okoma awa kuti muwone momwe kulili kosavuta kuti muphatikize wathanzi kufalikira mu zakudya zanu.
- Pangani sandwich ya PB & J yathanzi kwa chakudya chamadzulo, chamasana, kapena chakudya chamadzulo. Mungagwiritse ntchito mtedza wina uliwonse kuti mukwapule mwamsanga.
- Sakanizani mafuta ena a mandimu ku ufa wanu wotentha kuti mugwiritsireko kukoma kokometsetsa, mofanana ndi mu carb phulusa ya ufa wotsekemera .
- Ponyani supuni mu smoothie yanu kuti muwonjezere.
- Kufalitsa batala wa mandimu pa magawo a zipatso kuti mupange zakudya zowonongeka.
Ndi Joy Bauer, MS, RDN, CDN, Health and Nutrition Expert for NBC's Today Onetsani ndi woyambitsa Food Snacks.