Maphikidwe ndi zowonjezereka zowonjezerapo zakudya zowonjezera
Zakudya zowonjezera zowonjezereka zimatha kugwira ntchito yofunikira pamtima wanu-zakudya zabwino. Kafukufuku wasonyeza kuti fiber yambiri imapindulitsa, kuphatikizapo kuchepetsa kuchepetsa LDL cholesterol. American Heart Association imalimbikitsa kudya magalamu 25 a fiber tsiku lililonse.
Pali mitundu yambiri ya zitsulo zosungunuka, kuphatikizapo pectin, mucilage, ndi psyllium, ndipo nsongazi zimasiyana mosiyanasiyana malinga ndi mtundu wa zakudya zomwe mumadya.
Ngakhale mutatha kutenga zowonjezera zowonjezereka, ndibwino kuti mukhale ndi zakudya zosiyanasiyana zamtundu wa zakudya m'thupi lanu. Khulupirirani kapena ayi, pali zakudya zamitundu yambiri zomwe mungathe kuziwonjezera pazakudya zanu za chakudya cha kolesterolini. Zakudya zathanzi zotsatirazi zili m'munsimu zimakhala zowonjezereka, ndipo zimatha kuzidwira ku chakudya chilichonse:
Mbewu Zonse
Pali mitundu yambiri ya mbewu zonse zomwe zimakhala ndi mchere wambiri, kuphatikizapo:
Chifukwa chokhala ndi mbewu zambiri zapamwamba, kuphatikizapo izo muzakudya zogwira mtima siziyenera kukhala zovuta kwambiri. Khalani osamala pa kuwonjezera mchere wochuluka, shuga, kapena batala kwa zakudya zokomazi, zomwe zingasokoneze kwambiri zakudya zanu zowonjezera ngati mukugwiritsa ntchito kwambiri. Kaya mukufuna kuphatikizapo mbale yaing'ono ya pilaf kapena msuzi wokhutira mtima, maphikidwe abwino awa adzakupatsani malingaliro a momwe mbewu zonse zingathe kuwonjezera zokoma - ndi zathanzi - kukhudza chakudya chanu.
Zipatso
Mukamaganizira za fiber, maapulo nthawi zambiri amakumbukira chifukwa ali ndi fiber yambiri, pectin. Komabe, zipatso zina zambiri zimakhalanso ndi mitsempha yambiri yomwe imatha kusunga makilogalamu anu a m'thupi. Zipatso zimakhalanso ndi zakudya zambiri, kuphatikizapo mavitamini, tizilombo toyambitsa matenda, ndi antioxidants.
Zipatso zingathe kubwereka kukoma kwapadera ndi zokoma ku chakudya, popanda kuyenera kuwonjezera kuwonjezera shuga woyengedwa. Zipatso zingathenso kuphatikizidwa mu mitundu yambiri ya zakudya - kaya ndi chakudya chamchere, chocheperetsa chaching'ono, kapenanso ngakhale pamutu waukulu.
Zamasamba
Zomera, kuphatikizapo nandolo, broccoli, mbatata, ndi udzu winawake wambiri, zimakhala ndi mchere wosakanikirana komanso wosakanikirana. Zimayesedwa kuti ndi zakudya zogwiritsira ntchito kwambiri zomwe zili ndi ma calories ochepa komanso mafuta - zomwe zimawapangitsa kuti aziwonjezera kwambiri chakudya chanu chochepetsa mafuta m'thupi. Mofanana ndi zigawo zina zapamwamba za chakudya, ndiwo zamasamba zimatha kuphatikizapo zakudya zosiyanasiyana. Mukhoza kudya masamba anu opaka kapena mungathe kuwapaka, kuwatentha, kuwawotcha kapena kuwasakaniza mumtengo wa maolivi kapena mafuta a canola. Ngakhale kuyesedwa, muyenera kupewa "kuyamwa" mitsempha yanu, yomwe ingapangitse mafuta ochulukitsidwa ndi mafuta. Muyeneranso kuchepetsa kupsyinjika ndi sauces omwe ali ndi mafuta kwambiri komanso shuga - popeza izi zingathe kuwonjezera makilogalamu. Ngati mukufuna chakudya chokoma, chokwanira kwambiri chophatikizapo masamba, yesetsani maphikidwe abwino awa:
Nyemba
Nyemba zimakhalanso ndi chitsimikizo chopatsa thanzi. Izi, kuphatikizapo mapuloteni awo apamwamba ndi mafuta ochepa, perekani nyemba kuti zikhale zowonjezera mu mbale zambiri zathanzi.
Pali mitundu yambiri ya nyemba yomwe imatha kukhala yathanzi ku chakudya chomwe mumakonda, monga nyemba za nyemba, nyemba za impso, nyemba zakuda, ndi nyemba za navy. Kawirikawiri nyemba zingapangitse mafuta owonjezera m'malo oyenera kudya nyama. Nyemba zitha kuphatikizana mosavuta ndi zakudya zili pamwambazi kuti mupange chakudya chokoma, chodzaza, chokhudzana ndi mafuta m'thupi.
Zotsatira
Whitney EN ndi SR Rolfes. Kumvetsa Zakudya Zakudya, 14. Kusindikiza kwa Wadsworth 2015.