Phunzirani Zimene Mukuyenera Kuzifuna ndi Zimene Muyenera Kupewa
Kaya ndinu watsopano kwa matenda a shuga kapena mwakhala nawo kwa nthawi yayitali, mwinamwake mwamvapo kuti mkate "umachoka malire." Kwa anthu ena, izi zimapangitsa kuti zakudya zolimbitsa thupi zikhale zosavuta-kudula mkate kumapangitsa kuti muzidandaula kapena kusankha chomwe mungadye.
Komabe, n'zomveka kuti simukufuna kuti mukhale omasuka ndipo m'malo mwake mumaphunzira kuti ndi mitundu iti ya mikate yabwino komanso yomwe muyenera kuyang'ana pamene mukugula malonda ogulitsira sitolo.
Nkhani yabwino ndi yakuti ngati muli ndi shuga, mukhoza kudya mkate-ndipo pali zosankha zambiri zathanzi! Zakudya zonse za tirigu, monga tirigu wathunthu, rye, zimatulutsa mkate, ndi mitundu yambiri ya tirigu imakhala ndi mavitamini, minerals, fiber, protein. Mitundu ya mikate imeneyi imaposa mikate yopangidwira, yofanana ndi mkate woyera.
Mbali yowopsya ikuchepetsera muzitolo zazitolo ndikupeza chizindikiro chokoma ndi chopatsa thanzi. Ndizo zambiri zomwe mungasankhe, mungathe kutayika mumsewu wa mkate. Kudziwa zomwe muyenera kuyang'ana ndi zomwe muyenera kupewa kungakuthandizeni kusankha bwino.
Sinkhasinkha Mavitamini
Ndikofunika kuti mutengepo pa zomwe mukuganizira. Mwachitsanzo, kodi mukuyang'ana mkate umene umakhala wochepa kwambiri m'thupi komanso chakudya chochepa? Ngati ndi choncho, mungapeze zosankha zabwino, komabe zosankhazi zingakhale ndi zopangira zopangira, zokometsera, ndi zina.
Kapena mukufunafuna mkate umene ulibe, wopanda ma GMO ndipo uli ndi mavitamini komanso mapuloteni ambiri? Zosankhazi zilipo, ngakhale zili choncho, mungafunikire kugwiritsa ntchito ndalama zambiri pazakudya monga izi.
Mtundu uliwonse wa mkate womwe mukuufuna, kutsatira ndondomeko zingakuthandizeni kupanga chisankho chodziwitsa.
Ndaphatikizaponso zosankha zabwino, zomwe zambiri zakhala zikulimbikitsidwa ndi anthu omwe ali ndi shuga komanso othandizira ena a shuga. Pali chinachake kwa aliyense. Ndipo ngati simukudziwa ngati mkate wanu ndi wabwino kwambiri, funsani aphunzitsi anu odwala matenda a shuga kapena odwala matenda a shuga.
Kwa anthu omwe ali ndi shuga, pali zinthu zoti muziganizire mukamagula chakudya. Mukamawerenga malemba, mudzafuna kuyang'ana kalori, zimagawenga, fiber, mafuta, ndi sodium. Mufunanso kuwerenga mndandanda wazitsulo ndikuonetsetsa kuti mkate wanu uli wonse.
Malori
Ndi bwino kusunga mkate wanu kuzungulira 90 makilogalamu kapena osachepera pagawo, makamaka ngati mukufuna kudya magawo awiri. Mikate yomwe ili ndi mtedza ndi mbewu zingakhale kusankha bwino pamene ziri ndi mafuta abwino, mapuloteni, ndi mchere, koma zidzakhala zazikulu mu makilogalamu. Ngati mukufuna kusankha mkate ngati uwu ndi kalori yowerengeka ili pamwamba, mudzafuna kusunga gawo lanu ku chidutswa chimodzi.
Zakudya za m'thupi
Mukadwala matenda a shuga, kuwona chakudya chanu chamagazi ndi chofunikira kwambiri. Zakudya za m'thupi ndi mitundu ya zakudya zomwe zimakhudza shuga m'magazi kwambiri . Malingana ndi ndondomeko yanu ya zakudya ndi zakudya zingati zomwe mumayesetsa kuti mudye chakudya , anthu ambiri amapindula posankha mkate umene uli ndi magalamu 15 mpaka 20 kapena osachepera makapu.
Nthawi zonse onetsetsani kuti muwerenge malemba ndikutsatira kukula kwake. Mukasankha kugula mkate wophika mkate wosakhala ndi lemba, mukhoza kuyeza mkate wanu o owerengera chakudya chanu . Mwachitsanzo, mkate umodzi wokha uli ndi makilogalamu 15 a mavitamini, choncho ngati mkate wanu wa mkate umakhala wolemera ma 2 ounces ali pafupifupi 30 gm ya carbohydrate.
Fiber
Fiber ndi yowonjezera zakudya m'thupi , makamaka kwa anthu omwe ali ndi shuga. Zizindikiro zimathandiza kuchepetsa msanga kuti dzuwa limatuluka, limatulutsa kukhudzika, imachotsa mafuta m'thupi, komanso imateteza nthawi zonse.
Cholinga cha kupeza chakudya chomwe chimachokera ku fiber ndipo chili ndi magalamu atatu m'zigawo ziwiri.
Mafuta
Pali mitundu yambiri ya mafuta-saturated, unsaturated, ndi mafuta owonjezera. Anthu omwe ali ndi shuga amafuna kudya zakudya zomwe zimakhala zochepa kwambiri.
Zakudya zambiri sizing'ono kwambiri (kupatula ngati ziri ndi mbewu kapena mtedza). Komabe, mufuna kusankha mkate umene uli ndi magalamu a mafuta othandizira oposa magalamu asanu ndi limodzi.
Sodium
Kudya kolemera mu sodium kungapangitse kukwera kwa magazi, makamaka kwa anthu omwe amamvera mchere. Cholinga cha kukupatsani mkate pafupifupi 150 mg kapena osachepera pagawo.
Fufuzani Zosakaniza
Fufuzani mkate umene uli 100% ya tirigu wonse. Izi zikutanthauza kuti mkate sunayambe kukonzedwa ndipo tiriguwo adakalibe. Mbewu zonse zimakhala ndi mavitamini, minerals, ndi fiber .
Kuti chinachake chikhale tirigu wamba, choyamba choyenera chiyenera kunena "chonse." Mukhozanso kutsimikizira kuti mkate uli wonse ngati uli ndi sitimayo yonse.
Zosakaniza Zozipewa
M'dziko langwiro, tonse tikhoza kudzipangira chakudya chathu chokha ndizofunikira kwambiri. Koma, zenizeni izi sizingatheke kwa aliyense. Zakudya zamalonda zimagwiritsa ntchito zowonjezera zambiri kuti zithandize kudya mkate, kusunga masamu, ndi kuchepetsanso mtanda. Zowonjezeredwa zimawoneka ngati zotetezedwa ndi FDA mu ndalama zomwe zimaperekedwa mu mkate, koma izi sizikuwawongolera.
Zosakaniza zina zomwe mukufuna kuzipewa siziphatikizapo mazira a chimanga a fructose (omwe amadziwika ndi kunenepa kwambiri ndi zina zokhudzana ndi thanzi), mafuta ochepa a hydrogenated (aka trans mafuta), ndi mavitamini monga mtanda azodicarbonamide, DATEM, ndi mitundu yokongola.
Mitundu Yopereka Yopezeka
Tawonani kuti nkhaniyi siyikamba za wraps kapena breakfast muffins.
Mkate Wonse wa Chakudya
Mkate umene uli ndi 100% ya tirigu wonse ndi mkate umene umapangidwa ndi mbewu zonse, zomwe zimapangitsa kuti thupi lawo likhale ndi zakudya zowonjezera ndipo zimachepetsa chiwerengero cha glycemic index (momwe mwamsanga shuga amagawira atatha kudya).
Mkate wonse wa tirigu sumangokhala tirigu wonse. Zakudya zina zonse zambewu zimaphatikizapo rye, balere, oat, quinoa, amaranth, ndi mapira. Kuti mutsimikizire kuti mkate wanu uli ndi tirigu wathunthu, yang'anani mndandanda wa zosakaniza. Choyamba chofunikira chiyenera kuwerenga zonse.
Ndikofunika kuwerenga malemba mosamalitsa. Musanyengedwe ndi malemba omwe amawerengera tirigu wambiri kapena tirigu zisanu ndi ziwiri-izi sizikupangitsa kukhala mkate wambiri. Mukakayikira, yang'anani mndandanda wazitsulo kapena muyang'ane sitimayo yonse.
Anamera Mkate
Mbewu zambewu sizimakhala ndi ufa - zimapangidwa kuchokera kumera mbewu, nyemba, ndi nyemba m'madzi ndikuziphatikiza ndi mbewu zowonongeka. Kenaka, iwo akusakanizidwa mu mtanda ndikuwotcha pang'ono.
Izi zimathandizira kuchepetsa chiwerengero cha chakudya chokwanira komanso kuchepetsa zakudya zamagulu. Mbewu zambiri zimamera zili zonse zisanu ndi zinayi zomwe zimakhala ndi amino acid ndipo zimakhala ndi mapuloteni ambiri. Zikhoza kumapanga zovuta kwambiri ndipo ziyenera kusungidwa mufiriji kuti zikhale zatsopano. Momwemo, mungafunike kuwasakaniza ndi kuwadya nthawi yomweyo. Kotero, iwo sangapange sangweji yabwino kuti ayambe .
Mkate wa Sourdough
Anthu ena sangathe kuyanjana ndi kapangidwe kakang'ono ka mkate wambewu kapena mbewu zina. Ngati ndi choncho kwa inu mwina mwina kuyesa mkate wopanda chotupitsa ndi mwayi.
Mkate wamtengo wapatali wa chotupitsa umapangidwa pang'onopang'ono kuti upange madzi ndi ufa kuti ubale zofiira zakutchire (kapena mabakiteriya abwino) omwe amagwiritsidwa ntchito kuthandizira mtandawo. Pali kuchuluka kwa kafukufuku komwe kumachitika phindu la zakudya zowonjezera. Kugwiritsa ntchito zakudya zopaka mphamvu kumawonjezera mabakiteriya abwino m'matumbo ndipo akhoza kupindula ndi chitetezo cha mthupi lanu pochepetsa chiopsezo cha kutupa ndi matenda.
Khalani m'maganizo ngakhale kuti mkate wochuluka wobiriwira wamtengo wapatali umasinthidwa. Kuti mupindule kwambiri ndi mkate wowawasa, bugulani kuchokera ku bakiteriya kapena pangani nokha.
Mkate Wamoyo
Zakudya zapangidwe zimapangidwanso ndi zopangidwa ndi zinthu zopangidwa ndi mankhwala komanso zimapangidwa popanda kugwiritsa ntchito mankhwala ophera tizilombo, feteleza zopangidwa ndi zinthu zogwiritsira ntchito kapena sludge zamadzi osokoneza bongo, mankhwala osokoneza bongo, kapena ma radiation, omwe amatanthauza kuti alibe mankhwala ophera tizilombo, herbicides kapena mavitamini. Izi zikhoza kukhala zodula kwambiri ndipo sizipereka zambiri zopindulitsa nzeru zamagulu.
Mitundu Yopanda Gluten
Chifukwa chakuti chinachake ndichabe cha gluten sikuti chimapangitsa kukhala wathanzi. Koma, anthu ena omwe ali ndi shuga amakhalanso ndi matenda a celiac ndipo ayenera kupewa gluten. Ngati muli ndi matenda a Celiac kapena musagwiritse ntchito gluten chifukwa mumamvetsetsa, kupeza chakudya chamadontho cha gluten kungakhale kovuta. Gluten amathandiza kupatsa mkate ndi elasticity, choncho opanga nthawi zambiri amagwiritsira ntchito mankhwala osakaniza, monga ochepetsedwera bwino, kuti athandizirenso mawonekedwe.
Pamene mukufunafuna chakudya chopanda thanzi, gwiritsani ntchito kalori, makapu, mazenera, ndi malangizo a mafuta omwe tatchulidwa pamwambapa monga momwe mungathere. Muyeneranso kuyesa kusankha imodzi yomwe ili ndi mbewu zonse, monga, mpunga wakuda, mapira, ndi quinoa.
Malonda Otchulidwa
Pansipa mudzapeza zokolola zapamwamba kuchokera kwa anthu omwe ali ndi shuga, odwala zakudya, ndi ena ophunzitsa shuga . Amasankhidwa pogwiritsa ntchito zokondweretsa komanso zakudya zabwino. Mudzapeza mitundu yonse ya tirigu komanso rye, zimakula, ndi mitundu yosiyanasiyana.
Kumbukirani kuti mukakayikira mukakambirana za zakudya zanu ndi zakudya zomwe mumadya komanso ngati mukuganiza kuti shuga wanu wa magazi umayankhidwa bwanji ndi mkate wina, mungayesetse shuga lanu la magazi maola awiri mutatha kudya-ngati muli ndi cholinga, mungasankhe bwino .
100% Tirigu Wonse
- Sara Lee 100% Tirigu Wonse
- Zindikirani: mankhwalawa ali ndi zizindikiro za mtanda
- Rudi's Bakery Organic 100% Yonse Tirigu Mkate
- Wopha Dave (gawo lochepa) 21 Mbewu Zonse ndi Mbewu
- Onetsetsani mitundu yochepa yodulidwa ngati izi ndi zosankha zabwino
- Eureka Organic Saaa-Tirigu
- Zindikirani: chidutswa chimodzi ndi pafupifupi 22 gm ya carbohydrates
Mkate Wonse wa Chakudya
- Beckmann ali wokoma bwino 100% Rye
- Wogulitsa Trader Joe 100% Wonse wa Fiber Fiber Bread
Anamera Mkate
- Ezekieli 4: 9 Anakula Mbewu ya Mkate - Chakudya Chamoyo
- mitundu yonse: sesame, genesis, fulakesi, ndi zina zotero.
Mikate Yopanda Gluten
- Free Gluten Anapulumukira Moyo Moyo Mkate Mkate
- Onani mtundu wonse wa gluten, kuphatikizapo mpunga wa amondi, mkate wochuluka wa mpunga wakuda, etc.
- Deli Deli Free Zakudya Zakudya - Canyon Bakehouse
Mawu Ochokera
Ngati muli ndi shuga, mkate ukhoza kukhala gawo la dongosolo lanu la chakudya ngati musankha mwanzeru. Mukasaka mitsempha ya zofufumitsa, onetsetsani kuti muwerenge malembawo ndikuyang'ana zinthu monga kalori, chakudya, ndi zosakaniza. Cholinga cha kusankha mitundu yonse ya tirigu yomwe ili yochepa mu shuga wowonjezera komanso yochuluka kwambiri. Kaya mukusankha tirigu wathunthu, mbewu zina zonse, organic, kapena gluten, pali chinachake kunja kwa aliyense.
Zotsatira:
> Chigwirizano cha ku America cha shuga. Malamulo a Zamankhwala pa Matenda a Shuga - 2017. Chisamaliro cha Shuga . 2017 Jan; 38 (Suppl 1): S1-132.
> E EQ, et. al. Kukula kwa mbeu zonse kumakhala ndi chiwopsezo chochepa cha mtundu wa shuga, matenda a mtima, ndi kupweteka. J Nutriti. 2012 Jul; 142 (7): 1304-13.