Inu mukudziwa kale zomwe muyenera kupeŵa-apa ndi momwe mungathere galimoto yanu njira yoyenera
Ngati muli pa zakudya zochepa, golosi ikhoza kuoneka ngati chipululu cha zakudya zoletsedwa, makamaka pamene mukupewa zinthu zogwiritsidwa ntchito ndi zakudya zowonongeka . Kudziwa zomwe muyenera kuchepetsa kapena kupewa pa chakudya chochepa kwambiri, ndikofunika, koma kuyenda mumsewu kungakhale kovuta pamene simukudziwa chomwe muyenera kudya.
Zakudya zopatsa thanzi zomwe zimakhala ndi mapuloteni, mafuta, ndi zakudya zina zabwino ndizofunika kuti thupi lanu lipeze zakudya zonse zomwe zimafunikira-muli zakudya zochepa kwambiri, osati chakudya cha carb .
Pamene mukukumanga mndandanda wa zakudya zochepa, kumbukirani magulu akuluakulu a zakudya:
- Zakudya za carb ndi palibe-carb: Mapuloteni, mafuta abwino, ndi masamba osakhala wowuma
- Zakudya zapamwamba zowonjezereka mumaphatikizapo kuchuluka kwake: Zomera zamasamba, mbewu zonse, ndi zipatso
Pano pali template yanu pa zomwe mungasankhe mu gawo lirilonse la golosale.
Sungani Malo
Mphepete mwachitsulo ndi kumene mumapitilira. Palibenso malire pa masamba ambiri osakhala otha msanga omwe mungadye pa chakudya chochepa. Kafukufuku wambiri amasonyeza kuti zakudya zowonjezera masamba obiriwira ndi masamba ena amachepetsa chiopsezo cha matenda osiyanasiyana, kuphatikizapo matenda a mtima, kupweteka, ndi mitundu ina ya khansa.
Onetsetsani kuti mutenge masamba awa:
- Masamba a masamba obiriwira monga arugula, letesi, sipinachi, mtengo wa Switzerland, ndi masamba a mpiru
- Mitengo ya Cruciferous monga kabichi, broccoli, kolifulawa, kabichi, ziphuphu za Brussels, bok choy, ndi kale
- Masamba olemera a sulfure monga katsitsumzukwa, adyo, anyezi, shallots, ndi maekisi
- Zomera zina monga nyemba zobiriwira, tomato, zukini ndi sikwashi ya chilimwe, tsabola, biringanya, artichokes, ndi bowa.
- Zitsamba monga basil, parsley, cilantro, timbewu tonunkhira, oregano, ndi zina, zomwe zingapangitse kukoma kwa zakudya ndi zakumwa
Zipatso zina zili pafupi makilogalamu 15 a chakudya pamtundu uliwonse, choncho pitirizani kukumbukira pamene mukusinkhasinkha zipatso zamatabwa. Zipatso ndi mavwende ndi zipatso zochepa kwambiri shuga, kotero mungafune kutenga blueberries, raspberries, strawberries, mabulosi akuda, ndi cantaloupe kapena honeydew melon.
Nyama, Nkhuku, Zakudya Zam'madzi, ndi Mazira
Pa zakudya zochepa, mungakhale ndi mapuloteni amodzi pa chakudya chilichonse. Zakudya za zinyama zili ndi zakudya zofunika, monga amino acid, vitamini B 12, chitsulo cha heme, mafuta omega-3. Mazira ndi chakudya chabwino kwambiri cha zakudya za kanthawi; Iwo ndi otsika mtengo, mofulumira, mophweka, ndipo amodzi mwa magwero akuluakulu a mavitamini a B komanso choline, zomwe zimalimbikitsa thanzi la ubongo.
Pankhani yosankha zakudya, dziwani kuti nyama yofiira, makamaka yofiira nyama yofiira, yakhala ikugwiridwa ndi chiopsezo cha matenda a mtima malinga ndi kafukufuku. Choncho mungathe kusunga mavitamini angapo pamwezi ndikudya nyama yankhumba m'malo mwa nthawi zonse. Chofunika kwambiri ndi momwe ziweto zinakulira; Ng'ombe, nkhuku, ndi nkhuku zowonjezera, zimapatsa mafuta omega-3 oposa thanzi lovomerezeka.
Mwinanso mukufuna kutenga nsomba zam'chitini ndi saumoni, zowonongeka ku Turkey, kapena zowonongeka zowonongeka mofulumira.
Mlanduwu wa Dairy
Mkaka wambiri wamafuta, kirimu, batala, kanyumba tchizi, kirimu wowawasa, tchizi, ricotta, ndi yogamu wopanda shuga onse amaloledwa pa zakudya zochepa. Pewani mkaka wamtundu uliwonse, womwe uli ndi shuga. Dziwani kuti chikho chimodzi chili ndi makilogalamu 12 a carbu-choncho musapite m'mwamba. Mungafunike kupita mwakuya pazomwe mumapezeka m'makina a mkaka ngati simukudziwa kuti mungasankhe.
Mafuta ndi Mafuta
Chakudya chokhala ndi thanzi labwino, mafuta osatchulidwa monga mtedza, nut butters, mbewu, ndi avocado ayenera ndithu kukhala pa mndandanda wa zakudya zochepa.
Olemba mabuku ambiri odya zakudya zapamwamba amanena kuti zakudya zomwe zili ndi mafuta odzaza mafuta (mafuta, mafuta a kokonati ) sizithetsa vuto la zakudya za carb , pamene ena amapewa.
Ambiri amanena kuti azipewa mafuta omwe ali omega-6 mafuta (soya, chimanga, wofiira kwambiri, ndi mpendadzuwa). Mafuta onse a hydrogenated ayenera kupeŵa nthawi zonse pamene ali ndi mafuta owonjezera, omwe amachulukitsa chovulaza cha LDL cholesterol ndi kuchepetsa kupindula kwa cholesterol cha HDL.
Zakudya Zowonongeka
Ndibwino kuti mukhale ndi nyama zakuda, nsomba, ndiwo zamasamba, ndi zipatso. Izi zimatsimikizira kuti zili bwino ngati simunathe kugula zakudya zatsopano. Simungayesedwe kuti mupemphe pizza m'malo mwake.
Nkhumba ndi masamba
Mafuta a ufa, a amondi, ndi a kokonati ndi zakudya ndi zabwino kwambiri kuphika.
Mbewu, monga mpunga, oats, quinoa, mapira, ndi amaranth, komanso nyemba monga mphukira, nyemba, ndi nkhuku, zimakhala ndi chiwerengero chokhala ndi makapu. Chikho chimodzi cha mpunga wofiira wofiira uli ndi 34 carbs. Mufuna kusunga zakudya izi pazomwe mukudya, ndipo mukakhala nazo, khalani ndi magawo ang'onoang'ono (1/4 mpaka 1/3 chikho).
Zokongoletsa ndi Zinthu Zolimba
Zosankha za carb zochepa zimaphatikizapo mpiru, mafuta odzaza mafuta omwe sagwiritsidwa ntchito ndi mafuta a soya, ketchup yopanda shuga ndi msuzi wa msuzi, shuga, salasi msuzi, msuzi wa pesto, msuzi kapena bouillon, zonunkhira, msuzi wotentha, chokopa chaulere chosangalatsa, shuga wopanda jams , ndipo chimasunga.
Zinthu zina zomwe mumakhala nazo ndizo:
- Ma soya osasintha, kokonati, amondi, mpunga, kapena mkaka wa hemp
- Azitona
- Nkhumba imawomba
- Madzi otsika otchedwa carb tortillas
- Kokonati yosatulutsidwa
- Chokoleti chosasunthika ndi ufa wa kakao.
> Zosowa
> Nutrition Source: Protein. Harvard School of Health Public. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/.
> Zoona za mafuta: zabwino, zoipa, ndi pakati. Harvard Health Publications. Chiwongola dzanja