Mmene Mungapezere Zizindikiro Zambiri M'malo Anu Odyera
Fiber ndi yofunika kwa aliyense, koma ndiwothandiza kwambiri matenda a shuga . Zakudya zam'mwamba zimachepetsa chiopsezo cha matenda a shuga ndi matenda a mtima , zingakuthandizenso kuchepetsa matenda a shuga. Kusankha zakudya zapamwamba zingapangitse kuti azizolowereka, koma mutadziwa zomwe zasintha, muyenera kupeza kuti sizowonjezera (komanso zokoma) koma ndizokwanira zambiri.
Kodi Ndizida Zambiri Zomwe Mukufunikira?
Akatswiri amalimbikitsa amayi kuti adye makilogalamu 25 pa tsiku ndipo amuna amadya pafupifupi magalamu 38. Ngakhale kuti izi zingamveke ngati zambiri, fungulo ndilofuna kupanga zakusakaniza zakuthambo pa zakudya zanu zonse ndi zopsereza.
Zosakaniza Zochita Zapamwamba
- Mbewu zonse za tirigu ndi tirigu . Mbewu zonse zikhoza kukhala chimodzi mwa mayanjano anu oyambirira ndi fiber ndi chifukwa chabwino. Njere zoyeretsedwa zimachotsa chimanga (gawo la njere yomwe ili ndi fiber). Popeza chakudya chambiri chokhala ndi tirigu nthawi zambiri chimakhala ndi "njira yambewu", iyi ndi malo oyamba kuyamba. Mmalo mwa mkate wokhazikika, mutenge mkate wambiri wa tirigu 100%, mmalo mwa pasta wamba, msika wa pasta. Kuti mutsimikizire kuti mukupeza mankhwala apamwamba kwambiri, werengani chizindikirocho. Nkhumba zonse (mwachitsanzo tirigu wonse) zikhale zoyamba. Mwachitsanzo, mkate wa tirigu uyenera kukhala ndi ufa wa tirigu weniweni.
- Mpunga wa Brown ndi mbewu zina zonse . Pamene "kusinthidwa" mbewu zonse, monga mkate ndi pasitala, ndi zosankha zosavuta, mbewu zina zonse zimatha kuyesetsa (ie kugula ndi kuphika nokha). Pali mbewu zambirimbiri zosankha kuti zosiyanasiyana zisakhale zosangalatsa. Mpunga wa Brown, quinoa, oats, bulgur, ndi balere ndizochepa chabe za mbewu zomwe mungayese. Aphike iwo ngati mbale, kapena ayese mu phala kapena msuzi.
- Nyemba zouma ndi nandolo . Zomera, monga nyemba, nandolo, ndi mphodza ndi zina mwa zakudya zapamwamba kwambiri. Kwenikweni, kutumikira kwa chikho cha hafu ya nyemba yophika kumapatsa 8 magalamu a fiber! Nyemba zam'chitini zili bwino, kapena zophika zouma. Nyama nyemba mu nyemba zotsuka, monga hummus, kapena kuziwonjezera pa zophika za ng'ombe, monga zowakomera Joes kapena tacos.
- Zipatso ndi ndiwo zamasamba . Kuwonjezera zipatso ndi ndiwo zamasamba pa chakudya chilichonse ndi zakudya zopanda phokoso ndi njira yabwino kwambiri yopezeramo zakudya zambiri. Pogwiritsa ntchito zida zazikulu zowonjezereka, musiye khungu, ngati n'kotheka. Zipatso, zodzaza ndi mbewu zowonjezera zowonjezera zitsulo zimatengedwa ndi zitsulo - zisungeni mufiriji yanu ndipo mudzakhala nawo chaka chonse.
Zonjezerani kuti zakudya zanu zikhale zochepa pang'onopang'ono kuti musamavutike. Imwani magalasi 6 kapena 8 a madzi tsiku ndi tsiku kuti zinthu zisunthe.