Phunzirani momwe mungadziwire ndikugawa masamba othawa
Zamasamba ndi zabwino kwa inu-zimapereka mavitamini, minerals, fibre, antioxidants, voliyumu, mitundu yambiri, ndi kuphulika. Pali mitundu iwiri yosiyanasiyana ya ndiwo zamasamba: ndiwo zamasamba zowonjezera, monga mbatata, chimanga, ndi nandolo, ndi masamba omwe sali wowuma , monga broccoli, tsabola, ndi kale.
Ngati muli ndi mtundu wa shuga wa mtundu wa 2, mwina munauzidwa kuti musamamwe masamba obiriwira.
Izi ndi chifukwa chakuti masamba obiriwira amakhala ndi zakudya zambiri kuposa masamba osakhala wowuma ndipo, motero, akhoza kuwonjezera shuga lanu mwazi mofulumira.
Komabe, izi sizimapangitsa kuti asiye malire ; M'malomwake, muyenera kuphunzira momwe mungawazindikire komanso kuwapatsa gawo. Mukhozanso kutulutsa udzu umene mungathe kuchepetsa pozindikira momwe zimakhudzira shuga lanu (poyesera shuga lanu la magazi maola awiri mutatha kudya) ndikusintha zakudya zanu.
Mndandanda wa Zamasamba Zokwawa
Mndandanda womwe uli pansipa ndi ndiwo zophika zowonjezera. Mapulogalamu otumikira amakhala pafupifupi magalamu 15 a mavitamini, mapiritsi 3 a mapuloteni, ndi makilogalamu pafupifupi 80.
Ngati mukugwiritsanso ntchito mavoti, 1/2 chikho ndilofanana ndi kukula kwa mgwalangwa wanu. Chikho chimodzi ndi kukula kwa nkhonya.
- Beets (1 chikho)
- Kaloti (1 chikho)
- Chimanga (1/2 chikho kapena 1 chimphanga chapakati)
- Nkhumba Zobiriwira (1/2 chikho)
- Ma Parsnip (1/2 chikho)
- Plantain (1/2 chikho)
- Dzungu (1 chikho)
- Mbatata Yabwino (1/2 chikho)
- Taro (1/2 chikho)
- Nkhumba zoyera (1 kapu imodzi kapena 1/2 chikho, yosakaniza 1/2 kapu kapena 10 mpaka 15 Fries)
- Msuzi wa Zima, monga acorn kapena sikwashi (~ 3/4 chikho)
- Miyendo (1/2 chikho)
Chifukwa Chake Muyenera Kuwona Gawo Lanu la Masamba a Starchy
Zomera zobiriwira zili ndi chakudya chambiri, chimene anthu odwala matenda a shuga amakhala ndi vuto la kuchepetsa thupi.
Amakhalanso ndi ndondomeko yapamwamba ya glycemic, kutanthauza kuti amatsitsa shuga mwachangu mofulumira kuposa mitundu ina ya zakudya, monga mapuloteni komanso masamba osatunga.
Mofananamo, pamagawo, ali oposa makilogalamu kuposa masamba omwe sali wowuma. Izi ndi zofunika kuganizira ngati mukuyesera kuchepetsa thupi . Mwachitsanzo, 1/2 chikho cha mbatata yophika ili ndi makilogalamu makumi asanu ndi limodzi ndi makumi asanu ndi awiri ndi 15 magalamu a carbohydrate, koma 1/2 chikho cha broccoli chokhala ndi nthunzi chimakhala ndi makilogalamu 25 ndi magalamu asanu a ma carbohydrate.
Choncho, ngati mukutsatira zakudya zosakanikirana ndi zakudya m'thupi kapena zakudya zogwiritsidwa ntchito m'thupi, mudzafuna kuyang'ana masamba anu otha msinkhu ndi kuziwerengera ku gawo lanu la chakudya chamagazi.
Yang'anirani pa Zakudya Zamadzimadzi Ndizokula
Zomwe zimakhala ndi masamba obirira (pafupifupi 15 gm ya carbohydrate) ndi pafupifupi 1/2 chikho chophika (kukula kwa kompyuta piritsi) kapena pafupifupi 1/4 ya mbale yanu (mbale yamasentimita 9). Malinga ndi zakudya zambiri zomwe mumapatsidwa pa chakudya, mukhoza kusamalira magawo anu. Mwachitsanzo, ngati mukudya mazira a chimanga odyetsedwa kuti mudye chakudya ndipo muyenera kudya makilogalamu 30 a chakudya m'thupi, mungakhale ndi chikho chimodzi chophika chakudya chamadzulo.
Njira ina yabwino yosamalirira magawo popanda kuwerengera magawo mu magalamu ndikuchita njira yopangira mbale. Pochita zimenezi, sungani masamba anu osakaniza ndi 1/4 mbale yanu ndipo mudzaze 1/2 mbale yanu yosakaniza (saladi, sipinachi, broccoli, tsabola, anyezi, bowa, etc.). Zotsala 1/4 za mbale yanu ziyenera kudzipatulira ku mapuloteni, mazira, azungu, nkhuku zoyera, nkhuku, nkhumba, nsomba, nyama yowonda, tofu, ndi zina.
Sankhani Zolemba Zowongoka Zamasamba Wamasamba
Mmodzi mwa ndiwo zamasamba obiriwira kwambiri mu zakudya za ku America ndi mbatata, ndipo amadya ngati mafichi a French kapena mbatata.
Zosankha zakudya sizomwe zimakhala zabwino kwambiri pa mbatata, chifukwa zimakhala ndi mafuta olemera, mafuta odzaza ndi sodium.
Pofuna kupewa mafuta owonjezera ndi mafuta, sankhani masamba obiriwira omwe amakonzedwa bwino, monga ophika, okazinga, kapena otentha. Mwachitsanzo, samasulani fries lanu la ku France kwa mbatata yowotcha kapena yophika, kapena yesani msuzi wophika. Mukagawidwa ndikuphika moyenera, ndiwo zamasamba zowonjezereka zingakhale zakudya zabwino zowonjezera pamene ali olemera mu antioxidants, mavitamini, mchere, ndi mazenera.
Mawu Ochokera
Idyani zipatso ndi ndiwo zamasamba zosiyanasiyana zathanzi komanso moyo wautali. Ngati muli ndi mtundu wa shuga wa mtundu wa 2 kapena mukuyang'ana kuti muthe kusintha ma carbohydrate kuti mukhale wolemera kapena chifukwa china, mutha kudya masamba obiriwira. Chofunika kwambiri kuganizira ndi momwe alili okonzeka komanso kuchuluka kwa ndalama zomwe mukudya. Kusankha kuchuluka kwa masamba osakaniza ophika, okazinga, kapena opukutira, mwachitsanzo, akhoza kuwonjezera maonekedwe anu okhudzana ndi zakudya zopanda thanzi kapena shuga.
> Zotsatira:
> Chigwirizano cha ku America cha shuga. Mbewu ndi Zamasamba Zokwawa
> Chigwirizano cha ku America cha shuga. Pangani mbale yanu