Chakudya Chimene Chidzakusunga Ndi Chidzakulekani
Palibe kutsutsa kuti masamba ndi abwino kwa ife. Kafukufuku wasonyeza kuti kudya zakudya zokhala ndi zamasamba monga chakudya chopatsa thanzi kungathandize kuchepetsa matenda a mtima, matenda a khansa, mtundu wa shuga ndi kunenepa kwambiri. Chakudya chabwino cha masamba chingathandizenso kuchepetsa kuthamanga kwa magazi .
Zamasamba ndi zakudya zambiri zokhudzana ndi mavitamini, mchere, matenda olimbana ndi antioxidants ndi fiber.
Fiber ndi yowonjezera zakudya zokhudzana ndi kulemera kwa shuga . Zida zimakuthandizani kuti mukhale odzaza, kukoketsa mafuta m'thupi mwanu komanso mutha kuchepetsa kuchepa kwa magazi. Imodzi mwa njira zabwino zowonjezeramo mavitamini anu ndikuwonjezera masamba anu , makamaka masamba osatunga.
Masamba osalima amakhala ndi makilogalamu 25, mafuta a 0 g, 5-6 g, zimapangidwe 3 g, ndi 0,5-2 g mapuloteni pa 1/2 chikho chophika kapena 1 chikho chofiira (popanda mafuta ena owonjezera). Kuwonjezera pa kukhala ndi calorie yochepa, ndi chakudya chochepa cha m'magazi, masamba omwe sali wowuma amawonjezera kapangidwe, kukoma, chochuluka, ndi mtundu wolemera ku chakudya chirichonse. Ngati mungathe, yesetsani kupanga 1/2 mbale yanu yosasamba.
Ndi masamba ati omwe amawonedwa kuti Osakhala wowuma?
- Atitchoku
- Artichoke mitima
- Katsitsumzukwa
- Bambowa amawombera
- Nyemba (zobiriwira, Sera, Italy - musasokoneze izi ndi nyemba - nyemba zoyera, nyemba zamadzi, nyemba zakuda, etc.)
- Zomera za nyemba
- Kuphulika kwa Brussels
- Burokoli
- Kabichi (wobiriwira, bok choy, wachi China, wofiira)
- Kaloti (note: 1 karoti mwanayo ali pafupi 1 g wa zimagawenga)
- Kolifulawa
- Selari
- Chicory
- Chayote
- Coleslaw (yosungidwa, palibe kuvala)
- Mkhaka
- Dandelion
- Daikon
- Biringanya
- Zomera (collard, kale, mpiru, mpiru)
- Mitima ya kanjedza
- Jicama
- Kohlrabi
- Masaya
- Letesi: endive, escarole, tsamba, ice berg, Romaine
- Bowa
- Mbeu ya mpiru imabzala
- Okra
- Anyezi
- Pea pods
- Tsabola (mitundu yonse)
- Radishes
- Rutabaga
- Saladi masamba (chicory, endive, escarole, letesi, maboma, sipinachi, arugula, radicchio, watercress)
- Nkhumba za chipale chofewa kapena nyemba zam'mimba
- Scallion
- Zimamera
- Sikwashi (mvula, chilimwe, crookneck, spaghetti, zukini)
- Nkhumba zowonjezera shuga
- Swiss chard
- Nyemba zamphongo
- Tomato
- Turnips
- Madzi a chestnuts
- Zukini
Kodi Muyenera Kuganiza Chiyani Pogula?
- Ngati kuli kotheka kugula zokolola zomwe ziri mu nyengo. Simungopulumutsa ndalama koma mumachepetsa phazi lanu lakaboni pogula zokolola. Nthawi yocheperapo imene mumayendayenda, imakhala yabwino kwambiri.
- Ganizirani za kugula masamba obiriwira omwe ali ndi mankhwala ophera tizilombo. Kuwopsa kwa mankhwala ophera tizilombo kumawonjezera chiopsezo cha khansa, mavuto a khungu, mphumu, kusabereka, etc. Ngati simunamvepo za "mndandanda wa khumi ndi awiri," mungafune kuwerengapo. Izi ndizo zakudya zomwe zili ndi mapiritsi apamwamba a mankhwala ophera tizilombo. Zomera zina pa mndandanda ndizo: udzu winawake, sipinachi, tsabola wonyezimira, nkhaka, ndi zina zotero.
- Ngati mukupeza kuti mukuwononga masamba anu chifukwa chowonongedwa, ganizirani kugula masamba obiriwira. Zakudya zabwino zimagwirizana ndi zatsopano, osati bwino, chifukwa zimakhala zowonongeka kwambiri zomwe zimakhala ndi mavitamini ndi mchere. Zomera zobiriwira ndi zosavuta kukonzekeranso chifukwa zisanachedwe ndi kuchapa.
Kodi Muyenera Kuwakonzekera Motani?
- Sakani masamba anu ndi adyo pang'ono ndi mafuta, monga azitona kapena canola.
- Chotsani masamba anu mu uvuni pa pepala lakhuni ndi mchere, tsabola, mafuta pang'ono, ndi zina zilizonse zina zomwe mumakonda-rosemary, thyme, oregano, basil, ndi zina zotero.
- Ngati mukugwiritsa ntchito masamba anu mu saladi mukhoza kuwatsanulira poyamba kuti awunikire mtundu wawo ndi kuwatsitsa.
- Pewani masamba otentha chifukwa izi zingayambitse mavitamini m'madzi. Izi zingachititsenso kuti ziwoneke zovuta.
- PeĊµani kuwonjezera kuchuluka kwa mafuta, kirimu, tchizi, kuvala saladi, kapena mafuta ku ndiwo zamasamba monga izi zingapangitse kalori wokhutira kwambiri-kutembenuza chakudya chochepa cha kalori mu calorie yapamwamba.
Kodi Mungatani Kuti Mupeze Masamba Osalimba M'malo Anu Odyera?
- Mufuna kudya masamba osiyanasiyana. Kudya pafupifupi 3 mpaka 5, 1/2 chikho chophika kapena 1 chikho zosungiramo tsiku ndi tsiku zidzawonjezera vitamini, mineral, ndi fiber.
- Phatikizani masamba masangweji, saladi, mbale zotsalira, omelets, soups, stews ndi mapuloteni apamwamba ndi masamba.
- Pangani ndiwo zamasamba kuti mupange chakudya chanu. Idyani chakudya chamasana kapena saladi zazikulu za saladi, pasitala wolowa m'malo mwa sagaji kapena spaniketi ya zukini kapena mpunga wa kolifulawa.
- Phatikizani masamba mu zokondweretsa zanu. Katulani kaloti, tsabola, udzu winawake, broccoli kapena chirichonse chimene mumakonda ndikuziphatikizira ndi hummus kapena guacamole kwa mapuloteni komanso zakudya zopangira zakudya zamadzimadzi zomwe ziribe m'magulu. Mutha kumwa ngakhale mafutawa, monga peanut butte kapena almond batala kwa mapuloteni komanso zakudya zopangira mafuta.
- Pangani 1/2 mbale yanu ya masamba. Izi zidzakuthandizani kuti muchepetse zakudya zanu zamagazi komanso kalori.
Zida:
Association of American Diabetes Association. Zamasamba zosalimba. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/non-starchy-vegetables.html
Dipatimenti ya Ulimi ya United States. Chifukwa chiyani nkofunika kudya masamba. http://www.choosemyplate.gov/food-groups/vegetables-why.html
Univeristy ya Michigan Yophatikiza Chachikulu Chachikulu. Chifukwa chiyani nkofunika kudya masamba. http://www.med.umich.edu/1libr/MEND/Diabetes-NonCarbFoods.pdf
Enivornment Working Group. Zonse 48 zipatso ndi ndiwo zamasamba zomwe zili ndi deta. http://www.ewg.org/foodnews/summary.php