Kodi Zipatso Ndi Zathanzi Kapena Zowopsa?

chakudya cham'mawaZakudya zosavuta kukonzekera. Ambiri amati ali ndi thanzi labwino.

Zoonadi Kodi chimanga cham'mawa chili ndi thanzi?? M'malemba awa "chingalawa ndi chiyani", "ndi zovulaza phala" mitu idzakambidwa.

Kodi Chakudya Cham'mawa Cereal ndi chiyani?

Zakudya izi, Amapangidwa kuchokera ku mbewu zokonzedwa ndipo nthawi zambiri amakhala ndi mavitamini ndi mchere. Nthawi zambiri amadyedwa ndi mkaka, yoghurt, zipatso kapena mtedza.

Mitundu ya chimanga cham'mawa ndi zambiri. Koma kawirikawiri, mapangidwe ambiri a iwo ndi ofanana. 

Kodi chimanga cham'mawa chimapangidwa bwanji? 

Kukonza

Mbewuzo amazipanga kukhala ufa wosalala ndikuphika. 

Kusakaniza

Kenako ufawo umasakanizidwa ndi zinthu monga shuga, koko ndi madzi. 

Kufinya

Zambiri mwazakudyazi zimapangidwa kudzera mu extrusion, njira yotentha kwambiri yomwe imagwiritsa ntchito makina kupanga njere. 

kuyanika

Kenako, mbewuzo zimauma. 

Kupanga

Pomaliza, kwa dzinthu; mawonekedwe monga mpira, nyenyezi, mphete kapena rectangle amaperekedwa. 

Mbewu zina zimaphimbidwa ndi chokoleti chifukwa zimasweka kapena zimatupa popanga.

Kodi Zakudya Zam'mawa ndi Chiyani?

Pali mitundu ingapo yazakudya zam'mawa, ndipo zina ndi izi:

- Zovuta; Amapangidwa pokonza ufa ndipo amakhala ndi mchere, shuga, malt ndi zina zowonjezera. Izi nthawi zambiri zimaphatikizidwa ndi mavitamini ndi mchere.

- Njere zosweka; Amapangidwa powonjezera mpweya wothinikizidwa kumbewu zosiyanasiyana. Mbewu izi ndi zopepuka komanso zonyeka kuposa zina.

- chimanga chonse chokhala ndi fiber; ndi chimanga chopangidwa kuchokera ku mbewu zonse.

- mtundu wa muesli; chimanga, chimanga, oats, tirigu; Amakhala ndi kusakaniza kwa mtedza monga amondi, walnuts, hazelnuts ndi zipatso zouma monga zoumba, maapulo, nthochi ndi kokonati.

- phala; Ndi oatmeal yophikidwa koma ikhoza kukhala ndi zinthu zina.

Kuopsa kwa Nkhumba Zam'mawa Ndiziyani?

Muli shuga wambiri komanso ma carbohydrate oyeretsedwa

Shuga wowonjezera ndi chimodzi mwazinthu zoyipa kwambiri muzakudya zamakono. Zimayambitsa matenda ambiri osatha.

Shuga wambiri womwe timadya umachokera ku zakudya zosinthidwa ndi chakudya cham'mawa Ndi chimodzi mwa zakudya zomwe zimadziwika bwino kwambiri.

Kuyamba tsiku ndi phala la shuga wambiri kumakweza shuga wamagazi ndi insulini. Pambuyo pa maola angapo, shuga wanu wam'magazi amatha kutsika ndipo thupi likhoza kulakalaka chakudya cham'mimba - zomwe zingapangitse kuti muzidya kwambiri.

Kudya kwambiri shuga kumawonjezera chiopsezo cha matenda a shuga a 2, matenda a mtima ndi khansa.

Kadzutsa Cereal Ubwino

Amagulitsidwa ngati athanzi. "mafuta otsika" ndi "tirigu wathunthu" kapena "mafuta ochepa"phala lam'mawa wopanda shugaPali zonena zaumoyo monga ”.

Komabe, mbewu zoyengedwa bwino ndi shuga zili pamwamba pa zosakaniza. Ngakhale mbewu zonse zomwe zili mmenemo sizimapangitsa kuti mankhwalawa akhale athanzi.

Kafukufuku akuwonetsa kuti zonena zaumoyozi ndi njira yabwino yotsimikizira anthu kuti mankhwalawa ndi athanzi. 

chakudya cham'mawa zathanzi zokha zikapangidwa kuchokera ku njere zathunthu, kudya phala nthawi zonse sikuli bwino. 

Mbewu zonse zambewu

Mbewu zambewu monga oats, rye, balere, chimanga, tirigu ndi mpunga wabulauni zimapereka mavitamini, mchere ndi zakudya zomwe thupi limafunikira. Nthawi yomweyo, mbewuzi zimakhala ndi ulusi wazakudya zomwe zimagwira ntchito zosiyanasiyana m'thupi, motero zimakhala zopindulitsa.

Mbewu zambewu

Mbewu zopakidwa m'matumba nthawi zambiri zimakhala ndi njere zomwe zagayidwa ndipo zimakhala ndi zinthu zina zambiri, zomwe zimapangitsa kukhala zakudya zopanda thanzi.

Mbewu zopakidwa ndi zakudya zokonzedwa kwambiri zomwe zimakhala ndi shuga wambiri komanso zopanda fiber.

Ubwino wodya phala la m'mawa ndi chiyani?

Zitha kupewetsa kudzimbidwa komanso kukhala ndi thanzi labwino

Kudya oatmeal wodzazidwa ndi zipatso ndi mbewu ndi njira yathanzi popeza ili ndi mavitamini, amino acid ndi fiber zomwe zimakhala zabwino pachiwindi ndi mtima.

Komanso, oats ndi mbewu zina zimapereka fiber zomwe zimalimbikitsa kuyenda kwa matumbo, motero zimathandiza kupewa kudzimbidwa.

Amapereka mavitamini ndi mchere

Mbewu zambewu zonse zimapatsa micronutrients monga vitamini A, kupatsidwa folic acid, ndi mchere monga chitsulo, zinki, selenium, magnesium ndi mkuwa, motero kumalimbitsa chitetezo cha mthupi.

Lili ndi mafuta athanzi komanso limachepetsa cholesterol yoyipa

Buckwheat ve Kinoya Zipatso monga omega 3 zimakhala ndi mafuta ofunikira. Amaperekanso mapuloteni (omwe amathandizira kukhuta) komanso ulusi wazakudya. Zosakaniza izi zimathandizira kuchepetsa cholesterol yoyipa, kuwongolera shuga m'magazi, komanso kupewa matenda monga shuga.

Kumathandiza kukhalabe wathanzi kulemera

Kudya zakudya zabwino, makamaka zolemera mu fiber ndi mapuloteni, kumateteza ku kudya mopambanitsa komanso kukomoka. Ichi ndichifukwa chake chimanga chathunthu chimathandiza kuti munthu akhale wathanzi.

Kodi Zakudya Zam'mawa Zimayambitsa Kunenepa?

kadzutsa dzinthu kuwonda idayamba kugwiritsidwa ntchito ngati njira. Ndiye kodi akufooketsadi?

Ziribe kanthu kuti mumadya chiyani, ngati mumadya ma calories ambiri kuposa momwe mumawotcha masana, mudzanenepa, ngati mutadya pang'ono, mudzachepa thupi.

Kuonda ndi chakudya cham'mawakwa k poyambaangati zopatsa mphamvu mu kadzutsa phalaMuyenera kufunsa funsoli "ndikuzigwiritsa ntchito powerengera zopatsa mphamvu malinga ndi zomwe zilimo.

kadzutsa phala zopatsa mphamvu Zimasiyanasiyana 300-400. Mukawonjezera mkaka, yoghurt kapena zosakaniza zina kwa izo, zopatsa mphamvu zomwe mudzapeza zidzawonjezeka kwambiri. Ndicho chifukwa chake muyenera kuchita masamu bwino. 

Pangani zisankho zabwino

Ngati mwasankha kudya phala m'mawa, onani malangizo awa kuti akuthandizeni kupanga zosankha zathanzi;

Samalani ndi shuga

Sankhani mankhwala ndi osachepera 5 magalamu a shuga pa kutumikira. pa lebulo lazakudya kuti mudziwe kuchuluka kwa shuga m'mankhwalawo. kadzutsa phala zakudya zopatsa thanzi werengani. 

Sankhani ma fiber okwera kwambiri

Mbewu zokhala ndi 3 magalamu a fiber pakudya ndi zabwino kwambiri. Kudya CHIKWANGWANI chokwanira kuli ndi ubwino wambiri wathanzi. Mavitamini a chimanga cham'mawa ndipo kuchuluka kwa CHIKWANGWANI kuli m'ndandanda wazinthu zomwe zimapangidwa.

Sankhani mbewu zonse

Mbewu zoyengedwa zimachotsedwa fiber ndi michere. 

Mbewu zonse monga tirigu, mpunga wabulauni, ndi chimanga, zomwe zimasunga njere zonse, ndizosankha mwanzeru.

Njere zonse zimakhala ndi mavitamini ndi minerals ambiri omwe amathandiza kuti thupi ligwire ntchito. Zimachepetsanso chiopsezo cha matenda a mtima ndipo zimakupangitsani kuti mukhale okhuta kwa nthawi yaitali pamene amatenga nthawi yaitali kuti agayidwe.

Samalani ndi magawo

Zakudya izi ndizokoma kwambiri, mukhoza kuzidya mwadzidzidzi ndikupeza zopatsa mphamvu zambiri. Yesani kuyeza kuchuluka kwa zomwe mumadya, chifukwa cha izi kadzutsa phala zosakaniza Yang'anani mndandanda ndikudya molingana ndi ndalama zomwe zili pa phukusi. 

Werengani mndandanda wazinthu

Zosakaniza ziwiri kapena zitatu zoyambirira zomwe zili pamndandanda wazinthu ndizofunikira kwambiri, chifukwa zimapanga unyinji wa phala. Opanga zakudya amatha kugwiritsa ntchito misampha kuti abise kuchuluka kwa shuga muzinthu zawo.

Ngati mayina osiyanasiyana a shuga alembedwa kangapo, ndiye kuti mankhwalawa amakhala ndi shuga wambiri. 

Onjezani mapuloteni

Mapuloteni ndiye macronutrient odzaza kwambiri. Zimawonjezera kukhuta ndikuchepetsa chilakolako. Chifukwa mapuloteni Njala ya hormone ghrelin ndikusintha milingo ya mahomoni osiyanasiyana monga hormone yakudzaza yotchedwa peptide YY.

Kudya phala ndi yogurt, mtedza wochuluka kapena njere zidzakuthandizani kudya zakudya zomanga thupi komanso kuti chakudya chanu chikhale cha thanzi. 

Khalani kutali ndi sodium

Ngakhale mbewu zotsekemera kwambiri zimatha kukhala ndi sodium yambiri. 

Kudya mchere wochuluka kungapangitse kuthamanga kwa magazi, kupangitsa matenda a sitiroko ndi matenda a mtima. Sankhani phala lopanda 220 mg wa sodium pa kutumikira.

Chifukwa;

chakudya cham'mawaImakonzedwa kwambiri, nthawi zambiri imakhala ndi shuga wowonjezera komanso ma carbohydrate oyeretsedwa.

Ngati mukudya dzinthuzi, werengani mndandanda wazinthuzo ndikukayikira zonena zaumoyo. Mbewu zabwino kwambiri zimakhala ndi fiber komanso zopanda shuga.