Anthu omwe ali ndi maganizo a dieter nthawi zambiri amaseka kuti chinachake chiyenera kukhala cholakwika ndi chithokomiro chawo - chifukwa nthawi zambiri zimakhala zosavuta kuti aziimba mlandu wowonjezera chiwongolero pamagulu osamvetsetseka kusiyana ndi chikondi chathu cha ayisikilimu ndi / kapena mbatata za mbatata.
Ngakhale ziri zoona kuti chithokomiro chathu ndi ziwalo zofunika, sizingakhale chifukwa cha zomwe timaganiza. Malinga ndi National Center for Information Biotechnology Information, chithokomiro ndi "mankhwala ofunikira kwambiri," omwe amathandiza kwambiri kuti thupi la munthu lichepetse mphamvu, kukula, ndi kusasitsa.
Mwachitsanzo, chithokomiro chimasula mahomoni ambiri m'magazi anu ngati mukufunikira (kunena, mwachitsanzo, panthawi ya mimba kapena nthawi ina pamene matupi athu amafuna mphamvu zambiri).
Ngati mukudabwa komwe khilosi yanu ili, ndigulu la mtundu wa butterfly lomwe lili pansi pa apulo la Adam. Ndipo ayi, simuyenera kumverera ngati zachilendo (chithandizo chabwino ) chithokomiro ngati mumakhudza khosi lanu ndi zala zanu.
Komabe, monga American Association of Clinical Endocrinologists imatsimikizira kuti, chithokomiro cha munthu chiyenera kukhala choposa kapena chosagwira ntchito, mahomoni ambiri amatha kumasulidwa m'magazi, omwe angabweretse kulemera kwa thupi kapena zizindikilo zina monga kuwonjezeka kwa kudya, kulekerera kutentha , kapenanso maulendo omwe amapezeka nthawi zambiri. Zizindikiro zina zimaphatikizapo kutopa kwambiri, kuchepa kwa mtima, kukumbukira, komanso ngakhale kupindula (inde, kwenikweni).
Lucky kwa ife, pali kusintha kosavuta kwa zakudya zomwe tingachite kuti tilimbikitse kukhala ndi thanzi labwino.
Zina mwa zakudya zowonjezera zomwe zimapereka chithandizo ku chithokomiro chathu ndi nsomba, shrimp, ndi haddock. Izi zingathe kuyanjana ndi ndiwo zamasamba zomwe zimapezeka m'nyanja (monga kelp, kombu, ndi wakame).
Chinsinsi, ndithudi, ndi kuwonjezera zakudya zokhudzana ndi chithokomiro ku zakudya zathu nthawi zonse.
Baked Haddock ndi Spicy Tomato-Chinanazi Chibale
(Kupanga ma servings 4)
Zosakaniza :
- 4 zowonjezera zisanu ndi limodzi zapadera
- 1/4 supuni ya supuni mchere wosakaniza
- 1/2 chikho chinaphwanya chinanazi zam'chitini mu 100% madzi, okonzedwa bwino
- 1 ma phwetekere, odulidwa
- Supuni ya tiyi ya supuni imodzi, monga sriracha (kapena zambiri kuti mulawe)
Kukonzekera :
- Sakanizani uvuni ku madigiri 375 F. Lembani pepala lophika ndi zojambulajambula ndi kuvala zojambulazo ndi mafuta.
- Ikani zikhomo za haddock pa pepala lophika lokonzekera ndipo muzisunga ndi mchere.
- Mu mbale yaing'ono, phatikizapo chinanazi, phwetekere ndi phala.
- Gawani zojambulazo mofanana pakati pa zidutswa za haddock.
- Kuphika kwa maminiti 12 mpaka 15 kapena mpaka todock ikuwombera mosavuta ndi mphanda. A
Zotsatira za vitamini E zingathandizenso chithandizo cha chithokomiro. Mukhoza kupanga njira yanu yosakanikirana ndi kuphatikizapo supuni zochepa za amondi, nthanga, kapena mbewu ya mpendadzuwa. Pamodzi ndi ubwino wa chithokomiro, mumakhala mukudzipatsanso chotupitsa ndi mapuloteni komanso mapiritsi omwe angathe kukhutiritsa, kukhutira, ndi kuwonjezera mphamvu ku tsiku lanu.
Pamene muli kutali ndi gome, yesetsani kupeĊµa kupanikizika kosalekeza, komwe kungadziwonetsere kupyolera mu mphamvu zapansi, kutsika kwakukulu, kukwera kwa kugonana, ndi zilakolako zachilendo.
Kusinkhasinkha ndi chinthu chomwe ife tonse tingachiphatikize mu miyoyo yathu chifukwa chapanda malipiro (osati nthawi yochepa yopatula). Zopindulitsa zili zambiri, ndipo kuchepetsa kupanikizika sikungathandize kokha chithokomiro chanu, koma thupi lanu lonse (osatchula za maganizo anu, maubwenzi anu, inde, ngakhale kulemera kwanu).
Ndi Joy Bauer, MS, RDN, CDN, Health and Nutrition Expert for NBC's Today Onetsani ndi woyambitsa Food Snacks. Buku lachimwemwe la Joy ndilochokera ku Junk Food ku Joy Food .