Khalani chete m'mawa ndi kuyesa shuga lanu la magazi kuti mupeze kuti ndilopamwamba ndipo simukudziwa chifukwa chake? Muyang'anenso kachiwiri ndikutsimikizira kuti ndizomwe zilipo, koma sizikuwoneka kuti ndi chifukwa chiyani? Mwinamwake zomwe mudya zinali ndi zakudya zambiri kuposa momwe mumaganizira. Zosakaniza zowonjezera monga mavitamini, sauces, nyenyeswa za mkate ndi kuvala zingakhale ndi malo osabisika a chakudya.
Kuwonjezera pamenepo, zakumwa zina zimakhala ndi zakutchire zakuthengo kapena shuga wowonjezera malingana ndi momwe zakonzerekera. Pamene mukuphika, kugula kapena kukonzekera, mumayesetsa kuwerenga malemba (pamene alipo) kuti mudziwe magwero a nthuga. Chifukwa chakuti chizindikiro sichitha kupezeka, ndikofunikira kukhala ndi carbohydrate savvy .
Mitundu yotsatira ya zakudya ndi zakudya zikhoza kukhala ndi malo obisika a chakudya.
Zakudya Zowonongeka ndi Zakudya Zochepa
Kuganizira za kugula mafuta otsekemera a mafuta a mandimu kapena zovala za saladi zopanda mafuta? Mungafunenso kuganiza. Nthaŵi zambiri, mafuta amalowetsedwa ndi shuga. Kristy Del Coro, yemwe amadya zakudya zophikira zakudya, anati, "Mukamachotsa mafutawo, amawonjezera mafuta, omwe amawoneka kuti ndi shuga, kuti azikamwa ndi kuwonjezera kukoma." Kusintha mafuta, makamaka mafuta a moyo wathanzi mwina sikuli lingaliro labwino, osati chifukwa cha shuga la magazi koma chifukwa cha thanzi labwino. Ndipotu, Zakudya Zowonjezera Zakudya za Ambiri ku 2015 zimanena kuti kuchepetsa mafuta onse (kuchepetsa mafuta onse ndi zakudya zonse) sizitsitsa matenda a mtima, koma umboni wamphamvu ndi wosatsutsika umasonyeza kuti kuchotsa mafuta odzaza mafuta ndi mafuta ophatikizidwa amachepetsa chiopsezo cha zochitika za mtima ndi zam'mimba kufa.
Zakudya zopanda mafuta komanso zakudya zina zamtengo wapatali (izi siziphatikizapo mkaka wamtengo wapatali wamafuta) monga mafuta otsekemera a mafuta achikasu, akhoza kukhala ndi mavitamini ambiri. M'malo mogula mafuta ochepa, idyani mafuta onse ndikusunga magawo anu. Zakudya zomwe ziri ndi mtima wathanzi monga mafuta a nut nut ndi zovala za mafuta zimakukomera bwino; zikhoza kukhala ndi zotsatira zabwino pa cholesterol.
Mbewu
Mankhwala ambiri ndi ma gravies ali ndi ufa kapena shuga wowonjezera kukoma ndi mawonekedwe. Onetsetsani kuti nthawi zonse muwerenge chizindikirocho. Ngati n'kotheka, pewani ma pulogalamu kapena mapepala am'chitini kapena zakudya zamakiti monga zakudyazi zimakhala ndi sodium zomwe zingapangitse kuti magazi azithamanga.
Zikumbutso
Zokometsera zimagwiritsidwa ntchito kuwonjezera kukoma kwa chakudya. Timathira, timatsanulira komanso timayika pamasangweji, mkate, ndi zakudya zina, koma nthawi zambiri timaiwala kuti tizipereka chakudya chathu m'thupi. Mukagwiritsidwa ntchito mosamala, condiments ndi zabwino. Koma ngati simusamaliranso gawo ndikutenga kukula, zakudya, shuga, ndi chakudya zimatha kuwonjezereka mwamsanga. Onetsetsani kuti muyese makondomu anu ndipo muwerenge kuti muwerenge zomwe zili ndi ma carbohydrate.
Free Sugar kapena Zakudya Zakudya Zowonjezera
Anthu ambiri amaganiza kuti shuga ndiulere ndipo palibe zakudya zowonjezera shuga sizidzakhudza shuga awo. Izi sizili choncho nthawi zonse. Zakudya zopanda shuga ndipo palibe zakudya zowonjezera shuga zitha kukhala ndi chakudya, makamaka maswiti omwe amapangidwa ndi mkaka kapena ufa. Onetsetsani kuti muwerenge malemba nthawi zonse.
Zakudya Zosakanizidwa Kapena Zokazinga
Zakudya monga chakudya cha nkhuku, Parmesan ya biringanya, ndi mapiko a nkhuku, amatchula kuti ochepa ndi odyetsedwa kapena oviikidwa mu ufa asanaphike.
Kupaka ndi kuyamwa kumatengedwa ngati wowuma ndipo motero uli ndi makhadidwe owonjezera.
Zobera Zomwe Zachinsinsi Zamasamba Zamagulu
- Msuzi wa msuzi : ~ 9 g wa makapu mu supuni 2
- Ketchup : ~ 4 g wa magawodi mu supuni imodzi
- Salsa : ~ 3 g wa Zakudya Zamadzimadzi mu supuni imodzi
- Msuzi wa phwetekere : ~ 7 g makilogalamu mu 1/2 chikho
- Zakudya zopanda pudding zowonjezera shuga : ~ 13 g zamagazi
- Msuzi wa mapulo:: 12 g makilogalamu mu 1/4 chikho
- Zakudya zosakaniza shuga : ~ 5 g Zakudya mu supuni 1
- Mafuta omasuka saladi : ~ 7 g Zakudya mu supuni 2
- Mtedza wa mafuta a mandimu : 8 g Zakudya zamadzimadzi mu 1 Supuni
- Tsamba la shuga (chokoleti) : ~ 18 g ma carbohydrate molingana ndi bar (yang'anani chizindikirocho kuti muwerenge chiwerengero chokhala ndi mavitamini)
- Palibe shuga yowonjezera ayisikilimu : ~ 13 g makilogalamu mu 1/2 chikho
- Mafuta ochepa otsika : ~ 15 g mafuta mu 12 oz
- Mkaka wa soya wa vanilla : ~ 10 g magawo mu kapu imodzi
- Madzi a kokonati : ~ 9 g ma carbone mu 8 oz
- Mkaka wophika nkhuku : ~ 10 g zimagawidwe mu 1 3oz chidutswa
- Gravy : ~ 6 g wa carbohydate mu 1/2 chikho kutumikira
- Zakudya zonona zonunkhira : ~ 18 g pa 1/2 chikho
> Zotsatira:
> Lipoti la Scientific la Komiti Yowunikira Otsogolera Zakudya Zowonjezera 2015.