Zipatso ndi zakudya zabwino kwambiri - vitamini C, folic acid, fibre, ndi phytochemicals. Monga gawo la zakudya zathanzi, zakhala zikugwirizana ndi kuchepa kwa matenda a mtima, kukumbukira, kuthamanga kwa magazi, khansa, ndipo tsopano ndi mtundu wa shuga wa amuna ndi akazi, malinga ndi nkhani ya October 2010 Journal of Nutrition.
Mitengo yapamwamba ya Fiber ya Zakudya Zam'madzi
Ngakhale gwero la chakudya, zipatso zapamwamba za zipatso zimapangitsa iwo kukhala owonjezera kwambiri ku ndondomeko ya chakudya cha shuga - zomwe pafupifupi theka la calories ziyenera kubwera kuchokera ku makhakudya.
Nthawi yabwino kwambiri yogula zipatso ndi nyengo ya chilimwe chifukwa ili mu nyengo ndipo mumapeza mtengo wabwino kwambiri. Koma musamalumbirire zipatso tsiku lonse; yang'anani malonda pa zipatso zatsopano kapena zachangu.
Berry Nutrifacts
Zonsezi zimapatsa makilogalamu 60 ndi magalamu 15 a mavitamini:
- 3/4 chikho cha blueberries kapena mabulosi akuda
- 1 chikho raspberries
- 1 ndi 1/4 chikho chonse chokhala ndi strawberries
Momwe Mungapangire Mitengo Yanu mu Zakudya Zanu
Nazi mfundo zabwino zogwiritsira ntchito zipatso zamtundu kapena zowonongeka m'makonzedwe anu a shuga:
- Mavitamini obiriwira ndi abwino kuti apitirizebe miyezi yozizira kwambiri pamene mungakhale okonda kusewera ndi mbale yachakudya chachakudya chokoma. Tumizani pang'ono mu mphika pamene akuphika kapena kuwaza zipatso zakuda pamwamba pa chakudya chophika. Kutentha kwa chimanga kumadula zipatso.
- Gwiritsani ntchito zipatso zowonongeka (kapena zipatso zatsopano zomwe zikukulirakulira) mu smoothies. Pomwe amapangidwa ndi mkaka wochepa kwambiri, mkaka wa tofu, ndipo palibe shuga wowonjezera, smoothies amachititsa kuti munthu adye chakudya chamagazi, chodzaza ndi calcium, fibre, mapuloteni ndi zakudya zabwino.
- Kwa chakudya chamasana kapena chotupitsa, imbani chikho cha 3/4 cha zipatso ndi supuni 2 za amondi kapena walnuts mu ma ola 6 a mafuta otsika kwambiri (makilogalamu 250, 27 magalamu a mafuta).
- Zipatso zingapangitse saladi wachakudya chamadzulo chokondweretsa komanso chosangalatsa. Yambani ndi chikho cha 2 cha mchere wa letesi ndi masamba ena otsika kwambiri monga tsabola, nyemba zobiriwira, broccoli, kaloti, udzu winawake, nkhaka, bowa kapena tomato. Onjezerani mapuloteni awiri, monga chifuwa cha nkhuku. Pamwamba ndi kapu 3/4 ya zipatso ndi supuni 2 za kuvala kwa mafuta ochepa a ku Italiya (makilogalamu 185, magalamu 20 a zimagawenga).
- Mmalo mwa madzi, onjezerani ndi theka la kapu ya zipatso zatsopano monga zokopa zanu zopangira zikondamoyo, zofufumitsa, zofufumitsa za ku French kapena zokazinga monga brownies kapena ayisikilimu.
Maphikidwe Amene Ali Angwiro kwa Zipatso
- Mapiritsi a shuga oatmeal: Zipatso ndizowonjezera ku oatmeal. Maphikidwe awa atatu amapanga zabwino, zakudya zachakudya zabwino.
- Matenda a shuga Smoothie Maphikidwe : Zipatso zingathe kuwonjezeredwa ndi iliyonse ya smoothies. Smoothies ndi malo abwino ogwiritsira ntchito zipatso zamtundu.
- Mmene Mungapangidwire Msuzi Wamasamba Wosakaniza: Chifukwa chakuti mumakhala wopanda shuga sizikutanthauza kuti simungathe kusangalala ndi kupanikizana. Phunzirani momwe mungadzipangire nokha.
- Chomera Chosakaniza Bwino cha Berry Pie: Chinsinsichi chimagwiritsa ntchito mabulosi akuda atsopano komanso kutuluka kwa amondi.
- Zakudya Zosakaniza Zakudya Zamchere Zosatu Zosakaniza kapena Msuzi Zophika: Mabulosi achikasu, zitsamba zam'madzi, ndi mabulosi akuda amalowa mu msuzi wabwino kwambiri chifukwa cha zikondamoyo.