Chakudya cham'mawa chikhoza kupanga kapena kuswa tsiku lanu, malingana ndi zomwe mumadya. Zakudya zazikulu monga chakudya, mafuta ndi mapuloteni ziyenera kugawidwa mofanana pa mbale ya kadzutsa. Kuti muyambe tsiku mosangalatsa komanso mwamphamvu, ndikofunikira kuti mukhale kutali ndi zakudya zina.
Chifukwa chiyani chakudya cham'mawa chili chofunikira?
Chakudya cham'mawa ndi chabwino kwa thupi, koma pokhapokha mutadyetsa thupi lanu ndi zakudya zoyenera.
Popeza ndi chakudya choyamba cha tsikulo, chimapangitsa mphamvu ndikupatsa thupi mafuta omwe amafunikira kuti akhalebe amphamvu m'mawa wonse.
Kudya mbale yayikulu ya phala la chokoleti kapena bagel woyengedwa kwambiri, wopanda michere yambiri sikungakhudze thupi.
M'malo mwake, nyamulani chakudya cham'mawa chathanzi chodzaza ndi fiber, mapuloteni, ndi calcium.
Ubwino Wokhala ndi Chakudya Cham'mawa
Zofunikira pa thanzi lathupi
Kudumpha chakudya cham'mawa kumatha kukhudza kwambiri thanzi lathupi. Malinga ndi kafukufuku wa American Journal of Clinical Nutrition, chiopsezo cha matenda a shuga amtundu wa 2 chimawonjezeka pamene chakudya cham'mawa sichimadya nthawi zonse.
Mofananamo, kafukufukuyu akuwonetsa kuti kudya zakudya zopatsa thanzi kungathandize kuchepetsa chiopsezo cha matenda a mtima, makamaka mwa amuna a zaka zapakati pa 45 ndi 80.
Perekani thupi lanu mphamvu zomwe likufunikira komanso pokhala ndi chakudya cham'mawa chopatsa thanzi m'mawa uliwonse, zidzakhala zosavuta kuti muthe kulimbana ndi matenda amtsogolo monga matenda a mtima ndi matenda a shuga a mtundu wa 2.
Chakudya cham'mawa chathanzi, granola nthawi zambiri imakhala ndi shuga wambiri. Kapu ¼ ya yogati kapena kapu yosakanizidwa ndi zipatso ikhoza kukhala yopanda vuto, koma kugwiritsa ntchito kapu imodzi kapena zingapo kungakupangitseni kudzichulukitsira ndi ma spikes a shuga ndi ma spikes a shuga. Zomwezo zimapitanso ku mipiringidzo ya granola.
Chipatso kapena Madzi
Monga gawo la chakudya cham'mawa, zipatso ndizomwe zimakhala zabwino kwambiri chifukwa zimakhala ndi mavitamini, mchere, fiber ndi phytochemicals.
Koma zikadyedwa paokha, zimatha kubweretsa zotsatira zofananira ndi chimanga cham'mawa ndi granola monga tafotokozera pamwambapa.
Komanso, anthu ena atha kukhala ndi chidwi chowonjezeka cha m'mimba ndi chikhalidwe cha acidic cha chipatsocho, chomwe chingayambitse kukhumudwa kwa m'mimba.
Anthu ambiri osamala za thanzi amakhulupirira kuti ndi bwino kuyamba tsiku mwa kumwa madzi a zipatso. Ichi ndi chimodzi mwa malingaliro olakwika.
Madzi a zipatso ndi mankhwala oyengeka. Imapezeka mu shuga, madzi ndi mavitamini ndi mchere, koma ulusi ndi zamkati zimachotsedwa kwathunthu. Kupanga uku kumatha kukweza shuga m'magazi mkati mwa mphindi, kupangitsa zotsatira zofanana ndi zomwe zili pamwambapa.
Zofufumitsa
Kuchokera ku zosakaniza zokonzedwa kwambiri (ufa woyera, shuga, margarine), makeke opangidwa ndi malonda (mikate, scones, waffles, mkate woyera, bagels, zikondamoyo) ndizochepa pazakudya ndipo zingakhale ndi zowonjezera zambiri zomwe ziyenera kusungidwa.
shuga
Maswiti kapena zinthu zomwe zimakhala ndi shuga zimakhala ndi zowonjezera zambiri monga shuga, mafuta osinthidwa, zoteteza komanso zowonjezera kukoma. Mukadya shuga, simukhala ndi zakudya zopatsa thanzi, mavitamini ndi mchere zomwe zimapezeka muzakudya zatsopano.
Yogurt Wokoma
YogatiNdi njira yathanzi kadzutsa. Mtundu wa yogurt umapangitsa kusiyana pakusankha uku. Yogurt yokometsetsa imadzaza ndi shuga kapena manyuchi a chimanga a fructose, zokometsera zopangira, ndi zoteteza.
Yogurt wamba ndi njira yabwinoko, ndipo mutha kuwonjezera zipatso, mtedza, ndi mbewu kuti mumve kukoma komwe mukufuna.
Commercial Protein Shake
Zakudya zama protein zamalonda zomwe nthawi zambiri zimakhala ndi zokometsera zopangira komanso zotsekemera kapena kuchuluka kwa shuga wowonjezera sizoyenera kwa iwo omwe akuyesera kupanga chakudya cham'mawa chathanzi.
Pangani nokha kugwedeza kapena kugwedeza mwa kusakaniza zipatso zodzaza dzanja, mulu wa mapuloteni a ufa, ndi mkaka. smoothie Ndibwino kupanga zanu.
Bacon kapena soseji
Nyama yankhumba yopangidwa ndi malonda ndi soseji yam'mawa imatengedwa ngati nyama yokonzedwa.
Bungwe la World Health Organization linachenjeza m’chaka cha 2015 kuti nyama yophikidwa bwino imayambitsa khansa. Adapeza kuti kudya magalamu 50 a nyama yokonzedwa tsiku lililonse kumawonjezera chiopsezo cha khansa yapakhungu ndi 18%. Izi zikufanana ndi magawo 4 a nyama yankhumba kapena galu mmodzi.
Choyamba, chifukwa ufa mu mikate yambiri umayeretsedwa, umakupatsani zakudya zochepa komanso fiber zochepa. Chifukwa chakuti ili ndi chakudya chochuluka cha ma carbohydrate oyeretsedwa komanso chochepa mu fiber, imatha kukweza shuga m'magazi mwachangu.
Shuga wokwera m'magazi amawonjezera kumverera kwa njala, zomwe zimakupangitsani kudya kwambiri pa chakudya chotsatira ndikuwonjezera kulemera.
Chachiwiri, ma margarine ambiri ndi mafuta osapatsa thanzi omwe mungadye. mafuta a trans Lili.
Opanga zakudya amapanga mafuta osinthika powonjezera haidrojeni kumafuta amasamba kuti aziwoneka ngati mafuta okhutitsidwa omwe amakhala olimba potentha. Pali umboni wochuluka wosonyeza kuti mafuta a trans amawonjezera chiopsezo cha kutupa ndi matenda.
Zoyenera Kudya Chakudya Cham'mawa?
Zosankha zabwino za kadzutsa zikuphatikizapo:
Dzira
Kafukufuku wasonyeza kuti kudya mazira pa chakudya cham'mawa kumawonjezera kukhuta, kumachepetsa kudya kwa calorie pa chakudya chotsatira, komanso kumathandiza kuti shuga wa m'magazi ndi insulini ukhale wokhazikika.
Yogati
Yogurt ndi yokoma, yopatsa thanzi komanso yodzaza ndi mapuloteni. Akuti mapuloteni amachepetsa kumverera kwa njala ndipo amakhala ndi mphamvu yayikulu kuposa mafuta kapena chakudya. Mawu akuti thermic effect amatanthauza kuchuluka kwa kagayidwe kachakudya komwe kumachitika mukatha kudya.
Yogurt ndi zinthu zina zamkaka zimathandizira kuchepetsa thupi chifukwa zimachulukitsa mahomoni olimbikitsa kukhuta, kuphatikiza PYY ndi GLP-1.
Anagulung'undisa oats
Phala Amapangidwa kuchokera ku oats, omwe amakhala ndi ulusi wapadera wotchedwa beta-glucan. Fiber iyi ili ndi maubwino ambiri azaumoyo, kuphatikiza kuchepetsa cholesterol.
Beta-glucan yomwe imapezeka mu oats ndi viscous fiber yomwe imalimbikitsa kumva kukhuta. Kafukufuku wina adapeza kuti idakulitsa milingo ya satiety hormone PYY, yokhala ndi milingo yayikulu yomwe imakhala ndi zotsatirapo zazikulu.
mbewu za chia Ndiwopatsa thanzi kwambiri ndipo ndi amodzi mwa magwero abwino kwambiri a fiber. Zina mwa ulusi wa mbewu za chia ndi viscous fiber, zomwe zimayamwa madzi, zimachulukitsa kuchuluka kwa chakudya chomwe chimadutsa m'mimba, ndikukuthandizani kuti mukhale okhuta.
Mu kafukufuku wocheperako wa milungu 12, anthu omwe ali ndi matenda a shuga omwe adadya mbewu za chia adakumana ndi njala yocheperako, komanso kusintha kwa shuga m'magazi ndi kuthamanga kwa magazi.
Zipatso
Zipatso ndi zokoma komanso zodzaza ndi antioxidants. Pakati pa mitundu yotchuka mabulosi abulu, rasipiberi, sitiroberi ndi mabulosi akutchire. Ndiwochepa mu shuga kuposa zipatso zambiri komanso ulusi wambiri.
Mtedza
Mtedza Ndizokoma, zodzaza ndi zopatsa thanzi. Ngakhale mtedza uli ndi zopatsa mphamvu zambiri, kafukufuku akuwonetsa kuti simutenga mafuta onse omwe ali mmenemo.
Kuphatikiza apo, mtedza umanenedwanso kuti umathandizira kuopsa kwa matenda a mtima, kuchepetsa kukana kwa insulin komanso kuchepetsa kutupa.
Tiyi wobiriwira angathandize makamaka matenda a shuga. Ndemanga ya maphunziro 17 anapeza kuti omwa tiyi wobiriwira anali ndi kuchepa kwa shuga m'magazi ndi insulini.
Lilinso ndi antioxidant yotchedwa EGCG, yomwe ingateteze ubongo, dongosolo lamanjenje, ndi mtima kuti zisawonongeke.
Mbeu za fulakesi
Mbeu za fulakesi Ndi thanzi labwino kwambiri. Ali ndi ulusi wambiri wa viscous, womwe umathandiza kuti munthu azimva kukhuta kwa nthawi yayitali atadya.
Flaxseed imathanso kukulitsa chidwi cha insulin ndikuchepetsa shuga wamagazi, komanso kuteteza ku khansa ya m'mawere.
Tchizi cha koteji
Cottage cheese ndi njira yabwino ya kadzutsa. Hormone yanjala yomwe imathandizira kagayidwe, imatulutsa kumverera kwa satiety ndi ghrelinLili ndi mapuloteni ambiri, omwe amachepetsa kuchuluka kwa mkati
M'malo mwake, tchizi ta kanyumba timadziwika kuti ndi mtima ngati dzira.
