Matenda a shuga Othandizana ndi Zokwanira Zokwanira Zowonongeka

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Musamaope Kuzaza Plate Yanu Ndi Zakudya Zotsalira Izi

Pankhani yokonzekera phwando, chakudya chimakhala chachikulu kwambiri. Tiyeni tiwone izi - zomwe timadya zimathandiza kusonkhanitsa phwando lililonse. Ndizowona, si zachilendo kupeza anthu omwe amapanga phwando kuphatikiza patebulo la chakudya. Ngakhale ndizosangalatsa kudya chakudya, kukonza chakudya kungakhale kovuta ngati muli ndi shuga kapena mukuyesera kulemera. Ndikofunika kudziwa momwe mungagwiritsire ntchito patebulo la chakudya ndikuphatikiziranso pobweretsa kapena kusankha bwino . Kaya mukupita ku phwando kapena kukakhala nawo, kudzaza zakudya zimenezi sikungakhale kovulaza pamsana wanu kapena mwazi wanu. Yesani imodzi mwa izi 5 zophika zakudya zam'madzi m'chilimwe.

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Phwetekere, nkhaka ndi chopukutira saladi

Kuphatikizidwa kwa tomato, nkhaka, ndi avocado amapanga saladi yokwanira yomwe ili yochepa m'thupi, yodzala ndi mafuta a moyo wathanzi komanso odzaza. Tomato ali ndi vitamini C wambiri komanso lycopene. Kafukufuku wina amasonyeza kuti zakudya zomwe zimakhala ndi lycopene zingachepetse chiopsezo cha khansa ya prostate. Tomato ndi abwino kudya ngati muli ndi shuga.

> Zotsatira:

> Linus Pauling Institute. Carotenoids. http://lpi.oregonstate.edu/infocenter/phytochemicals/carotenoids/

Zambiri

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Kolifulawa Pamutu Wake wa Crby

Kolifulawa ndi watsopano "masamba" ndiwo zamasamba masiku ano. Amagwiritsidwa ntchito monga mmalo mwa mbatata ndi mpunga, kolifulawa ikhoza kutenga zokopa zambiri ndipo zimanyamula zakudya zazikulu. Kolifulawa ndi banja la masamba a cruciferous ndipo mwachibadwa amakhala ndi fiber ndi potaziyamu. Maphunziro a epidemiological amasonyeza kuti kumwera kwa masamba a cruciferous kungachepetse chiopsezo cha khansa zina. Kuti chikhale chokondweretsa kwambiri, 1/2 chikho chophika chili ndi: ~ 15 calories, 0 g mafuta 2.5 g zimagawidwe, 1.5 g mitsuko, 1 g shuga, 1 g mapuloteni.

> Zotsatira:

> Linus Pauling Institute. Cruciferous Vegetables. > http://lpi.oregonstate.edu/mic/food-beverages/cruciferous-vegetables

Zambiri

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Sauted Zukini ndi Walnuts

Zukini ndiwotchuka kwambiri masamba a chilimwe omwe ndi okondweretsa kudya, kuwiritsa kapena kuphika. Phatikizani zukini ndi walnuts ndipo muli ndi moyo wathanzi, wambiri wochuluka, wochepa kwambiri wa makapu wamagazi omwe ndi ophwanyika komanso okoma. Walnuts ali ndi omega-3 alpha-linolenic acid (ALA). Long chain omega-3 fatty acids, DHA ndi EPA angapangidwe kuchokera ku ALA. Kafukufuku wasonyeza kuti zakudya zomwe zili ndi omega-3 fatty acids zingachepetse chiopsezo cha matenda a mtima ndipo zingathandize anthu omwe ali ndi matenda a shuga a mtundu wa 2, makamaka omwe ali ndi triglycerides.

> Zotsatira:

> Linus Pauling Institute. Zofunikira Zowonjezera Mafuta. http://lpi.oregonstate.edu/infocenter/othernuts/omega3fa/

Zambiri

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Pesto Katsitsumzukwa

Katsitsumzukwa kawirikawiri kumakhala kotsika kwambiri, sodium ndi chakudya, chomwe chiri chabwino kwa shuga ndi magazi. Katsitsumzukwa kali ndi vitamini C ndi rutin, flavonoid, yomwe ingathandize kulimbitsa mitsempha ya mitsempha. Nthenda yamagazi ya magazi ndi yofunikira kwa anthu omwe ali ndi shuga chifukwa ali ndi chiopsezo chowonjezereka chifukwa cha matenda a mitsempha ya magazi monga athersclerosis ndi matenda opatsirana.

> Zotsatira:

> California Katsitsumzukwa Komishoni. http://www.calasparagus.com/ConsumerInformation/NutritionalInformation/index.html

Zambiri

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Kaminoni Yotchedwa Almond Karoti Saladi

Anthu ambiri omwe ali ndi matenda a shuga amakhulupirira kuti "saloledwa" kudya kaloti chifukwa ndi "otsekemera." Iyi nthano. Kaloti ndi fiber yambiri (~ 3 g mu 1/2 chikho) masamba osakhala otsika amakhala ndi Vitamin A. Zofukufuku zasonyeza kuti Vitamini A olemera ndi ofunikira kwambiri pa thanzi la maso . 1/2 chikho chophika kaloti chiri ndi 6 g wa chakudya. Mudzalandira mlingo wanu wa tsiku ndi tsiku wa Vitamin A.

Zambiri