Kuyamba njira yatsopano yodyera kungakhale kovuta. Nthawi zambiri zimaphatikizapo kuyesa ndikusintha momwe mumaganizira za zakudya kwathunthu, ndipo kusintha kumeneku sikungokhudza zomwe mumadya, koma moyo wanu umagwiranso ntchito, monga kugula zakudya, kukonzekera chakudya, ndikudyera ku malo odyera.
Komanso, ngati mukuphika banja lanu, mungapeze kukana kwa ana anu kapena akazi anu ngati sakufuna kuyesa zakudya zatsopano.
Koma pamene mukugwiritsa ntchito chakudya chochepa cha glycemic index (GI) , simukuyenera kutaya zonse zomwe mukudya. Mmalo mwake, njira iyi yodyera imaphatikizapo kusankha zakudya zomwe zili zowonjezera koma zimakhala ndi GI ya m'munsi (mtundu wa ma shuga omwe samabweretsa shuga wanu wa magazi monga zakudya zomwe zili ndi mkulu wa GI).
Mwachitsanzo, pankhani ya kudya chipatso, kusankha apulo pa nthochi kapena chinanazi (zonse zomwe zili ndi GI yapamwamba) ndizoyenera.
Pano pali njira zinayi zosavuta, zochepa za zakudya zam'mawa za GI zomwe mungathe kuyesa - zosankha zokoma za kadzutsa zidzasungira shuga lanu la shuga, ndikupatsanso mphamvu zomwe mukufunikira kuti mupite patsogolo ndi tsiku lanu.
Oatmeal
Pankhani ya oatmeal, choyamba mukufuna kutsimikiza kuti mumagula mtundu woyenera. Mwa kuyankhula kwina, khalani ndi oats onse kapena oats odulidwa ndi zitsulo, pamene iwo ali otsika mu GI, pamene oats mwamsanga ali oyeretsedwa kwambiri ndipo amakhala olemera mu GI.
Kupatsa oatmeal pop ya zokometsera ndi zakudya zowonjezera, yesani kudula oatmeal ndi zipatso zochepa za GI, monga maapulo, yamapichesi, kapena mapeyala.
Mukhozanso kuonjezera mu mapuloteni mwa kusakaniza pang'ono mwa amondi odulidwa kapena pecans. Pakupita koopsa, onjezerani zitsulo zosungunuka zamasamba (sinthani kuwonjezera shuga wofiira, uchi, kapena mapulo).
Mazira
Malangizo a Zakudya kwa Amwenye amatilimbikitsa kudya mazira popanda kudandaula za kolesterolini.
Mazira ali ndi mapuloteni ambiri ndipo yolk ili ndi mafuta omega omega-3 omwe amathandiza kuti azitha kulimbana ndi kutupa.
Gawo lalikulu la kudya mazira ndiloti akhoza kupanga m'njira zosiyanasiyana (kotero kuti musamavutike ndi kudya chinthu chomwecho tsiku ndi tsiku). Mwachitsanzo, mungathe kukankhira mazira, kuphika, kapena kuwiritsa.
Komanso ndibwino kuwonjezera masamba kuti mazira anu apitirize kuwonjezera mphamvu yanu ya antioxidant -ndipo musachite manyazi pakuphatikiza masamba. Kuphatikizana kwamtima ndi kotchuka ndi bowa, anyezi, ndi tomato odulidwa. Mukaphatikiza masamba ndi mazira anu, yambani kuphika masamba anu mu ululu, kenaka yonjezerani mazira ndi kukwatira.
Mukhozanso kupanga frittata zomwe zimatanthauza m'malo mozembera mazira mpaka masamba anu, ikani poto (onetsetsani kuti mukugwiritsa ntchito ng'anjo yamoto) pansi pa mchere wambiri musanayambe mazira.
Njira inanso ndiyo kupanga mazira a mbatata. Kuti muchite izi, choyamba, khulani nkhumba zina monga tsabola ndi anyezi ndi kusunga mafuta pang'ono kapena maolivi. Pakalipano, kabichi mbatata zanu ndikupaka poto. Pamene mbatata yachitidwa, tumizani ndi zophimba zanu ndikuwonjezera mchere ndi tsabola kuti mulawe.
Kudya Kwa Chakudya Cham'mawa
Kumbukirani kuti simukusowa chakudya cham'mawa kuti mudye chakudya cham'mawa.
Yesetsani Kutentha nyemba zina zakuda (kugwiritsa ntchito bwino zotsalira) ndikuziika pambali mwa mazira ena omwe ali ndi salsa komanso ngakhale mafuta ochepa kwambiri omwe ali ndi cheddar tchizi. Zina zosakondera za GI chakudya chamadzulo ndizo:
- Zakudya zokoma
- Pasitala
- Chimanga
- Ma nyemba a Lima
- Nandolo
- Lentils
Smoothies
Smoothies ndi njira yabwino yophatikizapo zipatso ndi masamba, monga kale, sipinachi , kapena avocado. Kuti mupange chipatso cha smoothie, tulutsani blender yanu, yikani maziko monga madzi a kokonati, amondi kapena mkaka, ndipo mukatsanulire mu kapu ya zipatso zomwe mumazikonda, monga sliced strawberries, nectarines, kapena apricots. Mungaganizirenso kuonjezera mapuloteni a ufa, mbewu , ndi mafuta a mtedza ngati mafuta a mandimu kapena mandimu a mafuta owonjezera ndi mapuloteni.
Mawu Ochokera
Mmodzi mwa zovuta kwambiri kuti asamalire ku zakudya zochepa za zakudya zam'mawa azichotsa zakudya zam'mawa zam'mawa, monga zakudya zachakudya, zakudya zopatsa kadzutsa, zakudya zopangidwa ndi zakumwa zapadera, ndi zikwama zamagetsi. Izi zikutanthauza kuti muyenera kukonzekera patsogolo pang'ono, mwinanso ngakhale kudzuka pang'ono kuti mutsimikizire kuti muli ndi nthawi yodyera bwino, chakudya cham'mawa.
Nkhani yabwino ndi yakuti ambiri a malingaliro omwe ali pamwambawa akhoza kutsogozedwa kapena kupangidwa patsogolo pa nthawi kotero kuti musasowe konse kuimirira kwanu kokalamba.
> Zotsatira:
> Chigwirizano cha ku America cha shuga. (2014). Chiwerengero cha matenda a shuga ndi shuga.
> Augustin LS et al. Mndandanda wa glycemic, load glycemic and response glycemic: Msonkhano wa International Scientific Consensus wochokera ku International Carbohydrate Quality Consortium (ICQC). Mankhwala a Metab Odwala Dis. 2015 Sep; 25 (9): 795-815.