Zosakanikirana ndizinthu zomwe timakonda kuganiza tikamaganiza "zowonjezera" kapena "kutaya". Tirigu, masamba, mtedza, nyemba, ndi nyemba ndizo zitsanzo za magwero osakanikirana. Ndizovuta ndipo sizikuphweka mosavuta m'magazi athu. Mitambo yopanda mphamvu imayambitsa "kuthamanga kwachangu" kudzera m'magazi athu, imachulukitsa kwambiri ku malo athu, ndipo imapangitsa kuti nthawi zonse ziziyenda bwino.
Kutchulidwa: mu SOL yoo bel
Mitambo yopanda mafuta imakhala makamaka makoma a zomera ndipo imapangidwanso ndi cellulose. Zambiri zopangira zakudya zimachokera ku fiber, mwina zosakanikirana kapena zosungunuka. Mavitamini 25-30 amagwiritsidwa ntchito patsiku, ndipo ambiri mwa iwo adzakhala osakanikirana.
Ubwino wa Zaumoyo
Kuwombera: Kutsekeka kosafalikira kwapayipi kumawongolera chimbudzi chathu (mosiyana ndi mchere wosungunuka, umene umakhala mosiyana), ndipo umakhala wochulukira kuchitetezo chathu. Izi ndi zomwe anthu amaganiza kuti "nthawi zonse" - zonsezi, koma zimakhala zosasungunuka, zimatulutsa zinthu mkati mwa matumbo ndikuletsa kuvomereza.
Colon thanzi: Fiber ina yosakanizika ndi fermentable ndi mabakiteriya m'makoloni athu, zomwe zimapangitsa kuti tizilombo tomwe timakhala ndi moyo. Komabe, makina osungunuka amatha kukhala otsika kwambiri ndi mabakiteriyawa.
Zotsika za Carb
Kawirikawiri tikamaganizira za tizilombo toyambitsa matenda timaganiza za mbewu, koma mbewu sizing'onozing'ono monga zakudya zina, ndipo zimakhala ndi zowonjezera zambiri chifukwa anthu ambiri amadya chakudya chochepa.
Zotsatirazi ndizofunikira zopezeka m'magetsi omwe alibe madzi ambiri:
Mbewu, makamaka nkhungu ndi mbewu za chia , zomwe zimakhalanso zabwino zopezeka m'madzi.
Mavitamini ali ndi mitsempha yambiri poyerekeza ndi zochepetsetsa zedi zamasamba. Ndipotu, masamba nthawi zina amatengedwa ngati "chakudya chaulere".
Kokonati yosatulutsika ndi gwero lalikulu la fiber.
Zolembazo zimadabwitsa kwambiri mu fiber - 12 magalamu mu sing'anga avocado.
Zipatso ndizitsulo zabwino komanso zimakhala ndi shuga pang'ono kuposa zipatso zambiri. (Iwo ali olemera mu zakudya zina.)
Zina zowonjezera zosakaniza zamasamba zimakhala ndi mchere wambiri, kuphatikizapo katsitsumzukwa, udzu winawake, kabichi, bowa, ndi biringanya.
> Zotsatira:
> Mapulogalamu a Zaumoyo ku Harvard University. Zigawo Zamkati mwa Chakudya Chachigawo Chachiwiri. Adatengedwa ndi Anderson JW. Mitsuko yazomera mu Zakudya. Kusindikiza Kwachiwiri. 1990 Li BW,
> Andrews KW, ndi Pehrsson, PR. Mankhwalawa, Suguble, ndi Insoluble Zakudya Zamkatimu Zamkati mwa 70 Zakudya Zambiri Zogwiritsa Ntchito.
> USDA National Nutrient Database ya Standard Reference, Release 20.