Ndi Zakudya Zopanda Thanzi Zotani Zoyenera Kupewa?

Moyo wamakono wapangitsa moyo wathu kukhala wosavuta kwambiri. Tsiku ndi tsiku zopanga zatsopano zimafuna kubweretsa chitonthozo chochulukirapo m'miyoyo yathu. 

Komabe, moyo wabwinowu unabweretsa mavuto akeake. Thanzi lathu likuipiraipira tsiku ndi tsiku ndipo pakhala kuwonjezeka kwakukulu kwa matenda okhudzana ndi moyo. 

Choyambitsa chachikulu cha matendawa ndi kuchuluka kwa zakudya zopanda thanzi. Zakudya zambiri zomwe timadya masiku ano zilibe michere yambiri kapena zopatsa mphamvu zambiri, zomwe zimawonetsedwa ngati ma calories opanda kanthu, koma zilibe mavitamini kapena mchere. 

M'malo mwake, zakudya zotere zimadyedwa mosavuta, motero zimayambitsa kulemera ndi kuyambitsa kutupa. 

Pazifukwa zomwe zatchulidwa pamwambapa, zakudya zopanda thanziMuyenera kukhala kutali. Chabwino ndi zakudya zopanda thanzi?

Mndandanda wa Zakudya Zopanda Thanzi

Zakumwa Zotsekemera

Shuga ndi zotumphukira zake ndi chimodzi mwazinthu zoyipa kwambiri zazakudya zamakono. Magwero ena a shuga ndi oipa kuposa ena, kuphatikizapo zakumwa zotsekemera.

Tikamamwa ma calories amadzimadzi, ubongo sungawazindikire ngati chakudya. Choncho, mosasamala kanthu za zakumwa zoledzeretsa zambiri zomwe mumamwa, ubongo wanu umaganizabe kuti uli ndi njala ndipo kuchuluka kwa ma calories omwe mumamwa masana kumawonjezeka.

Shuga, akamamwa mochuluka insulin kukanandipo angayambitse matenda a chiwindi amafuta osamwa mowa. 

Zimagwirizanitsidwanso ndi zovuta zingapo, kuphatikizapo matenda a shuga a mtundu wa 2 ndi matenda a mtima. Kudya zopatsa mphamvu zambiri kumabweretsa kunenepa.

Pizza

Pizza ndi chimodzi mwazakudya zotchuka kwambiri padziko lapansi.

Ma pizza ambiri ogulitsa amapangidwa kuchokera kuzinthu zopanda thanzi, kuphatikizapo mtanda woyengedwa ndi nyama yokonzedwa kwambiri. Ilinso ndi zopatsa mphamvu zambiri.

Mkate woyera

Mikate yambiri yamalonda imakhala yopanda thanzi ikadyedwa mochuluka, chifukwa imapangidwa kuchokera ku tirigu woyengedwa, womwe umakhala wopanda fiber ndi zakudya zofunikira ndipo ungayambitse spikes mu shuga.

Madzi ambiri

Madzi a zipatso amaonedwa kuti ndi athanzi. Ngakhale madziwa ali ndi ma antioxidants ndi vitamini C, alinso ndi shuga wambiri wamadzimadzi.

M'malo mwake, timadziti ta zipatso timene timakhala ndi shuga wambiri ngati ma sodas, ndipo nthawi zina zambiri.

Zakudya Zam'mawa Zam'mawa

chakudya cham'mawandi mbewu zambewu monga tirigu, oats, mpunga, ndi chimanga. Nthawi zambiri amadyedwa ndi mkaka.

Kuti zikhale zomveka bwino, njerezo zimawotchedwa, grated, pulped, rolled. Nthawi zambiri zimakhala zakudya zomwe zili ndi shuga wambiri.

Choyipa chachikulu cha chimanga cham'mawa ndichowonjezera shuga. Zina ndi zokoma kwambiri moti tingaziyerekezere ndi shuga.

zokazinga

MwachanguNdi imodzi mwa njira zophikira zopanda thanzi. Zakudya zophikidwa motere nthawi zambiri zimakhala zokoma komanso zopatsa mphamvu. 

Mankhwala osiyanasiyana opanda thanzi amapangidwanso chakudya chikaphikidwa pa kutentha kwambiri.

Izi zikuphatikizapo acrylamides, acrolein, heterocyclic amines, oxysterols, polycyclic aromatic hydrocarbons (PAHs) ndi glycation end products (AGEs).

Mankhwala ambiri opangidwa pophika kutentha kwambiri awonjezera chiopsezo cha khansa ndi matenda a mtima. 

Ma cookies, makeke ndi makeke

Zakudya zambiri, makeke ndi makeke zimakhala zopanda thanzi zikadyedwa mopitirira muyeso. Mabaibulo opakidwa nthawi zambiri amapangidwa kuchokera ku shuga woyengedwa bwino, ufa wa tirigu woyengedwa bwino, ndi mafuta owonjezera. 

salimbikitsa mafuta a trans mitengo ndi yokwera. Ndizokoma koma zilibe michere yofunika, komabe zili ndi zopatsa mphamvu zambiri komanso zoteteza zambiri.

Fries French ndi Mbatata Chips

woyera mbatata Ndi chakudya chopatsa thanzi. Komabe, zomwezo sizinganenedwenso pa zokazinga za ku France ndi tchipisi ta mbatata.

Zakudya izi zimakhala ndi zopatsa mphamvu zambiri ndipo zimatha kudyedwa mopitilira muyeso. 

Fries za ku France ndi tchipisi ta mbatata zimathandizanso kunenepa.

Agave Nectar

timadzi ta agaveNdi sweetener yomwe nthawi zambiri imagulitsidwa ngati yathanzi. Koma ndi woyengedwa kwambiri komanso wokwera kwambiri mu fructose. 

Kuchuluka kwa fructose kuchokera ku zotsekemera zowonjezeredwa ndizowopsa ku thanzi.

Tizilombo ta agave ndi fructose wambiri kuposa zotsekemera zina. 

Shuga wa pa tebulo ndi 50%, fructose ndi madzi a chimanga a fructose ali pafupi 55%, pamene timadzi ta agave ndi 85% fructose.

Yogurt Yotsika Mafuta

Yogurt ndi yathanzi. Koma osati amene amagulitsidwa m’misika, koma amene mumadzipanga nokha.

Izi nthawi zambiri zimakhala ndi mafuta ochepa koma zimadzaza ndi shuga kuti zigwirizane ndi kukoma koperekedwa ndi mafuta.  

Ma yoghurts ambiri alibe mabakiteriya a probiotic. Nthawi zambiri amakhala ndi pasteurized, zomwe zimapha mabakiteriya awo ambiri.

Zakudya Zopanda Carb Zochepa

Zakudya zopanda thanzi nthawi zambiri zimakonzedwa kwambiri ndipo zimakhala ndi zowonjezera.

Ayisi kirimu

Ayisikilimu amakoma koma amadzaza ndi shuga. Mkaka uwu ulinso ndi zopatsa mphamvu zambiri komanso zosavuta kudya kwambiri. 

Maswiti

Maswiti ndi opanda thanzi modabwitsa. Ngakhale kuti shuga ndi wochuluka, kuchuluka kwa zakudya zofunika kumakhalanso kochepa kwambiri. 

Nyama Yopangidwa

Ngakhale kuti nyama yosakonzedwa ndi yathanzi komanso yopatsa thanzi, zomwezo sizili choncho ndi nyama zokonzedwa.

Kafukufuku akuwonetsa kuti anthu omwe amadya nyama yodulidwa amakhala ndi chiwopsezo chotenga matenda oopsa angapo, kuphatikiza khansa ya m'matumbo, mtundu wa 2 shuga ndi matenda amtima.

Kukonzedwa Tchizi

Tchizi amakhala wathanzi akamadya pang'ono. Amadzaza ndi zakudya.

Komabe, zinthu zopangidwa ndi tchizi sizili ngati tchizi wamba. Nthawi zambiri amapangidwa ndi zodzaza zomwe zimapangidwa kuti zikhale ndi mawonekedwe a tchizi komanso mawonekedwe.

Yang'anani zolemba zazakudya kuti muwone zopangira.

Zakudya zachangu

Ngakhale kuti zimakhala zotsika mtengo, zakudya zofulumira zimatha kuwonjezera chiopsezo cha matenda ndikuvulaza thanzi lonse. Chisamaliro chapadera chiyenera kuperekedwa kwa okazinga.

Makofi Okwera Kalori

Coffee ili ndi ma antioxidants ambiri ndipo imapereka zabwino zambiri. Omwe amamwa khofi amakhala ndi chiopsezo chochepa cha matenda oopsa, makamaka mtundu wa 2 shuga ndi Parkinson's disease.

Komabe, zonona, madzi, zowonjezera ndi shuga wowonjezeredwa ku khofi ndizopanda thanzi. Mankhwalawa ndi owopsa ngati zakumwa zina zotsekemera shuga. 

Nkhumba Zoyeretsedwa Zokhala Ndi Shuga

Zakudya zokhala ndi shuga, mbewu zoyengedwa bwino ndi mafuta opangira opangira sizikhala ndi thanzi.

Zakudya Zopangidwa Kwambiri

Njira yosavuta yodyera ndi thanzi labwino ndikuchepetsa thupi ndikupewa zakudya zosinthidwa momwe mungathere. Zinthu zopangidwa nthawi zambiri zimapakidwa ndipo zimakhala ndi mchere wambiri kapena shuga.

mayonesi

Tonse timakonda kudya mayonesi pa masangweji, burgers, wraps kapena pizzas. 

Timadzaza thupi lathu ndi mafuta osafunika ndi ma calories. Kapu imodzi ya mayonesi imapereka ma calories 360 ndi 40 magalamu amafuta.

Mafuta a Trans

Trans mafuta ndi mafuta oopsa omwe amakweza cholesterol yoyipa ndikutsitsa cholesterol yabwino. Zimawononganso mitsempha yamagazi. Supuni imodzi yokha imakhala ndi zopatsa mphamvu 100, zomwe zimapangitsa kuti m'chiuno m'chiuno chiwonjezeke. Butter ndi njira yathanzi.

Popcorn

Mphuno yachangu, yotchedwa popcorn, imakhala ndi ma calories ndi mafuta. Maso a popcorn awa ali ndi mafuta opitilira 90%. Popcorn kunyumba ndi njira yathanzi.

granola

Granola nthawi zambiri imatengedwa ngati chakudya chathanzi. Koma zoona zake n’zakuti, chimanga chokoma cham’mawachi chili ndi shuga wambiri komanso ulusi wochepa kwambiri.

Gawo la granola, lomwe lili ndi shuga wambiri, limapereka ma calories 600. Pafupifupi gawo limodzi mwa magawo atatu la zofunika za tsiku ndi tsiku za amayi. 

Zakumwa zoledzeretsa

Timadziwa zotsatira zoipa za mowa pa thanzi lathu. Ma calories omwe ali mu mowa ndi ma calories opanda kanthu omwe thupi silingagwiritse ntchito kupanga mphamvu.

Chiwindi chathu chimakakamizika kuphwanya mowa kukhala mafuta acids omwe amawunjikana m'chiwindi. Kumwa mowa mopitirira muyeso kumayambitsa imfa ya chiwindi ndi ubongo. Kapu ya vinyo imakhala ndi zopatsa mphamvu pafupifupi 170, pomwe botolo la mowa limakhala ndi ma calories 150.

Chifukwa;

Pamwambapa zakudya zosapatsa thanzi kupatsidwa. Khalani kutali ndi izi kuti mukhale kutali ndi matenda ndikusunga kulemera kwanu. Yesani njira zina zathanzi.