Mndandanda wa Zakudya Zomwe Muyenera Kuyenera Komanso Musadye Pamene Mukudwala Matenda a Shuga
Chakudya chabwino ndi chofunikira kuti muchepetse matenda a shuga ndi kuchepa. Ndipo pali zakudya zina zomwe muyenera kusankha mosamala, makamaka chakudya. Koma, izi zingakhale ntchito yosokoneza. Timauzidwa kuti tipewe ma carbs osavuta ndi oyeretsedwa, ndipo sankhani zovuta, koma kodi zonsezi zikutanthauza chiyani?
Ndi Zakudya Ziti Zili ndi Zakudya Zam'madzi?
Zakudya zomwe zili ndi chakudya zimaphatikizapo zowonjezera monga mbewu ndi ndiwo zamasamba, zipatso, mkaka / yogurt, zakudya zopatsa thanzi, ndi maswiti.
Zakudya za m'thupi ndizomwe zimakhudza magazi kwambiri. Zili zofunika chifukwa chakudya chimathandiza kuti thupi likhale ndi mphamvu. Amawonjezeranso kukoma, fiber, ndi kapangidwe ka zakudya.
Kodi Zakudya Zam'madzi Zimapanga Chiyani Ndipo N'chifukwa Chiyani Mukuzifuna?
Kudya, Zakudya zimapangidwanso ndipo zimasanduka shuga kapena shuga. Gulusi ndi gwero lalikulu la mafuta kapena mphamvu, koma pamene muli ndi matenda a shuga kapena shuga thupi lanu silikusamalira shuga bwino. Mmalo mwa shuga amatengedwera ku maselo kuti agwiritse ntchito monga mafuta, amakhalabe mwazi. Kusakaniza kapena shuga wapamwamba m'magazi kungakhale kovuta kwambiri. Pofuna kupewa shuga wokwera, muyenera kuyesetsa kudya zakudya zabwino zamtundu uliwonse. Ndipotu, mtundu wa zakudya zomwe mumasankha zingakhudze mtima wanu, shuga wa magazi, ndi mphamvu zamagetsi. Kudya zakudya zowonongeka, zowonongeka, zapamwamba, zakudya zamagazididdrates zosayamwitsa zingathandize kuchepetsa shuga, kutaya thupi ndi kuwonjezera mphamvu.
Zakudya zowonjezera mafuta m'thupi zimapangitsa kuti phindu likhale lolemera chifukwa shuga yomwe siigwiritsidwa ntchito ngati mphamvu kapena yosungidwa kuti idzagwiritsidwiritsidwe ntchito minofu kapena chiwindi imasungidwa monga mafuta mumatumbo.
Kodi Zakudya Zamtundu Wotani Muyenera Kudya ndi Kupewa?
Posankha zakudya, ndi bwino kusankha zakudya zovuta kwambiri zomwe zimakhala ndi mchere komanso zotsekemera.
Mwachidule, zimaphatikizapo zakudya zimatchedwa polysaccharides, zomwe zikutanthauza kuti zili ndi ma molekyulu atatu. Zakudya zomwe zimagwera m'gulu lino zimakhala zowonjezereka, monga nyemba, mbewu, nandolo ndi mbatata. Zakudya za zakudya zimatchedwanso ngati wowuma ndipo zimapezeka mu masamba osakhala wowuma komanso mbewu zonse.
Zakudya zosavuta ndizo zakudya zomwe zili ndi molekyulu imodzi kapena ziwiri, zimatchedwa kuti monosaccharides ndi disaccharides. Zakudya izi zikuphatikizapo zinthu monga mkaka, zipatso, madzi, shuga, ndi madzi. Zakudya zina zosavuta zimakhala zathanzi, monga zipatso , ndi mkaka wochepa / wosakhala mafuta. Zakudya zimenezi zili ndi mapuloteni, calcium, mavitamini, mchere, antioxidants ndi fiber, zomwe zingathandize kuti zakudya zisawonongeke komanso kuchepetsa kuuluka kwa shuga. Ngakhale kuti ali ndi thanzi labwino, ayenera kukhala olamulidwa. Zakudya zina zosavuta monga madzi, shuga, soda, shuga, ndi zina zili ndi tizilombo toyambitsa matenda komanso palibe zakudya zenizeni - zomwe zingayambitse shuga, zikhumbo, ndi kulemera kwa magazi. Mitundu ya zakudya izi ziyenera kupewedwa kwathunthu kapena kudya pang'ono.
Zakudya zokonzedwa bwino, monga mikate yoyera ndi pasitala woyera, zimakhala zikugwiritsidwa ntchito kwambiri zomwe zimachotsa nyongolotsi ndi nyongolotsi za tirigu, kuzichotsa zitsulo, mavitamini, mchere ndi antioxidants.
Zakudya zimenezi zingayambitsenso shuga zazikulu za shuga komanso zimapatsa thanzi labwino. M'malo mosankha mbewu zoyengedwa, ndi bwino kusankha mbewu zonse. Ndipotu, kafukufuku wasonyeza kuti kusankha mbewu zonse m'malo mwa mbewu zowonongeka kungachepetse chiopsezo cha matenda a mtima, kuchepetsa kuthamanga kwa magazi komanso kuthandizira kulemera kwa thupi. Zingwe zomwe zimapezeka mu mbewu zonse zimachepetsa liwiro limene dzuwa limatuluka. Mbewu zonse zimakhalanso ndi mavitamini, mchere, ndi antioxidants.
Kotero Ndikuti Ndiyambe Kuti?
Pewani Mitundu Yanu ya Zakudya Zam'madzi:
- Zakudya: Msuzi (ngakhale 100% ya madzi a zipatso), soda, tiyi okometsedwa, mandimu, Gatorade, madzi a Vitamini, zakumwa zakumwa za khofi, mkaka wamoto
- Nyenyezi: Mkate Woyera: ma roll, mkate, mkate wa mkate, mkate wa ku Italiya, mkate wambiri (izi sizitanthauza tirigu wonse), pasitala woyera, mpunga woyera, muffins, croissants, scones, tirigu wokoma
- Zakudya zozizira: Zofiira zoyera, chips, pretzels, zipatso zouma zokoma, yogulo zophimba zokometsera, cookies, keke, ayisikilimu, maswiti, zitsamba
- Zosakaniza ndi shuga wowonjezera: Sirasi, shuga, shuga wofiira, shuga mu yaiwisi, uchi, agave, molasses, madzi a chimanga, fructose, mazira a fructose apamwamba, sucrose, dextrose, maltose, madzi a zipatso
Sankhani Zakudya Zam'madzi M'malo mwake:
- Zakudya ndi zero Zakudya: madzi (onjezerani mandimu kapena mandimu chifukwa cha kuwonjezera kwowonjezera), seltzer, tiyi yosakanizidwa ndi tiyi, tiyi wamchere, khofi, zakumwa za zakudya
- Zakudya zochepa m'zakudya : mkaka wa almond (plain), mkaka wa soya (plain)
- Zakudya za mkaka : Mkaka wosachepa ndi wopanda mafuta, Mafuta otsika kapena osafuta Greek yogurt, mafuta ochepa otsika, mafuta ochepa otsika tchizi
- Zowonjezera: nyemba (nyemba), mtundu uliwonse, makamaka wouma, koma ngati zamzitini zitsimikiziranso kutsuka, mbatata, sikwashi, dzungu , nandolo, chimanga, mbewu: 100% mbewu zonse ndizosankha bwino (oatmeal, quinoa, balere, etc.) , masamba osakoma (cholinga chopanga 1/2 mbale yanu yosasamba)
- Zakudya zosakaniza ndi zakudya zina: ziphuphu zam'mlengalenga, zowononga tirigu, mbewu zonse za tirigu
Funsani wolemba zakudya kapena wovomerezeka wokhudzana ndi shuga kuti ndi chakudya chotani chomwe mukuyenera kudya kuti mukhale wolemera komanso kuwonetsetsa shuga. Ngati simukudziwa momwe mungapezere zakudya zakuthamanga, yambani apa: Kuwerengera kwa Zakudya Zakumadzi Muyenera Kuzichita?
Zida:
Chigawo cha Kuletsa Matenda. Zakudya. http://www.cdc.gov/nutrition/everyone/basics/carbs.html
Leehman, Sheran. Kodi Ndi Zomwe Zapangidwira Zakudya Zam'madzi?
Scott, Jennifer. Kodi Zosakanizidwa Zam'madzi Zotani?