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Zaumoyo Zakudya zabwino Nutrition oi-Amritha K Wolemba Amritha K. pa Marichi 25, 2021 Timadya kuti tipeze mafuta ochuluka kuti thupi lathu liziyenda, koma chodabwitsa, zakudya zina sizimatipangitsa kukhala okhuta m'malo mwake zimatisiya tili ndi njala ndikukhumba zambiri. Kumva njala nthawi zonse sikusangalatsa. Ululu wa njala, kubangula m'mimba, ndi zina zambiri, zomwe zimakhudzana ndi njala zimatha kukupangitsani kukhumudwa, makamaka ngati mwadya kale.
Kuphatikiza apo, ngati mumamva njala nthawi zonse, mwayi wake ndikuti mumapereka njala yanu ndikudya mopitilira muyeso pa chakudya chochulukirapo, zomwe zimabweretsa mavuto ambiri azaumoyo, vuto lalikulu ndikulimbitsa thupi mopanda thanzi.
Ndizodziwika bwino kuti kunenepa kumatha kukhala komwe kumayambitsa matenda ndi matenda ena ambiri, kuphatikizapo kunenepa kwambiri, matenda ashuga, kupweteka kwa mafupa, matenda amtima, ndi zina zambiri. kwaulere. Pazomwezi, muyenera kuwonetsetsa kuti simumva njala, makamaka ngakhale mutadya chakudya.
Zakudya zambiri zimatha kuthandizira ndikuwongolera mavuto anu akumva njala, kukupangitsani kukhala okhuta komanso okhuta kwa nthawi yayitali. Koma lero, tiwona zakudya zina zomwe zingakusiyeni njala kapena njala. Onani.
Werengani za Zakudya Zomwe Zimakupangitsani Kukhala Ndi Njala
1. Yoghurt
Mitundu yambiri ya yoghurt yomwe imapezeka m'masitolo imatha kukhala ndi shuga wambiri. Yoghurts imakhala ndi zotsekemera zambiri zomwe zimatha kuwonjezera shuga lanu lamagazi koma osakhutitsa pang'ono. Komanso, chifukwa chosasinthasintha, yoghurt sikutanthauza kutafuna, ndipo kufunafuna kumathandizira kukulitsa chidzalo chathu [1] . Yoghurt yachi Greek imatha kuthandizira njala kuposa yabwinobwino. Ili ndi puloteni kawiri kapena katatu kuchuluka kwa yogati ngati yogati, yomwe ingatithandizenso kuti tikhale okhutira nthawi yayitali.
2. Mkate Woyera
Nthawi zina amatchedwa 'mkate wopanda pake,' buledi woyera wopanda phindu. Amapangidwa ndi ufa woyera ndi mafuta omwe amapereka ma calories ambiri koma osakhutira kwenikweni. Chifukwa chake, m'malo mwa mkate waukulu woyera, khala ndi mbewu zonse za chakudya cham'mawa, zomwe zingakuthandizeni bwino kwambiri.
3. Mpunga Woyera
Mpunga woyera umaphukira shuga wamagazi kenako ndikutsitsa. Zotsatira zake, mudzamvanso njala. M'malo mwa mpunga woyera, sankhani mpunga wa basmati kapena mpunga wofiirira chifukwa sangagwirizane ndi mpunga woyera, ndipo pewani kuphika mpunga woyera.
4. Pasitala Woyera
Chifukwa chosowa fiber mu pasitala yoyera, ngakhale mutatha kudya, mutha kumva njala. Pasitala woyera ndi gwero lokhazikika la chakudya, kutulutsa shuga wamagazi, kutsatiridwa ndi dontho posakhalitsa [ziwiri] .
5. Mazira Oyera
Azungu azungu ndiabwino kwenikweni pa thanzi lanu, koma kuwadya sikungakupangitseni kukhala okhuta komanso kumatha kukupatsani njala chifukwa dzira la dzira ndi gawo lamapuloteni, lomwe limakuthandizani kukhala okhuta (amino acid) [3] .
6. Madzi a Zipatso
Madzi azipatso ndiabwino koma samakhala ngati chipatso chomwecho chifukwa chosowa ulusi. Popanda choperewera choyenera, madziwo amatha kuwombera shuga wamagazi ndikuwatsitsa, ndipo mumakhalanso ndi njala nthawi yomweyo [4] .
7. Soda
Mukakhala ndi soda yambiri, mumapeza ma calories ambiri. Carbon dioxide yochokera mu soda, ikamadyedwa, imatulutsidwa m'mimba, momwe zolandirira mankhwala zomwe zimazindikira kaboni dayokisaidi zimapangitsa ma cell omwe ali pamwamba pamimba kutulutsa ghrelin, zomwe zimapangitsa kuti anthu azimva njala. Soda imakulepheretsani kukhala osakhuta, ndipo koloko wosakaniza ndi shuga amakupangitsani kuti muzilakalaka kutsekemera kwambiri, komwe kulibe thanzi [5] .
8. Mowa
Kafukufuku akuwonetsa kuti ma peptide okhudzana ndi Agouti (AgRP) neurons (ma neuron apadera kutsogolo kwa ubongo omwe amachita ndi njala ndi ntchito zina) amatsegulidwa pakumwa, ndiye kuti, kukupangitsani kumva njala [6] . Mukamamwa mowa, mumayenera kudya zopatsa mphamvu.
9. Mbewu
Osati chimanga chonse, koma mitundu yokhala ndi zotsekemera zopangira imatha kukhudza shuga wamagazi ndikupangitsani kuti mukhale ndi njala [7] . Akatswiri amati izi zitha kukhala chifukwa chakumva kukoma popanda zopatsa mphamvu zomwe thupi lanu limalakalaka, zomwe zimakupangitsani kukhala ndi njala.
10. batala French
Chakudya chokha dzina. Frying mbatata mu mafuta ndi mchere zimawapangitsa kukhala opanda pake, kunena zowona. Gwiritsani ntchito mbatata yomweyo pophika kapena kuwira, ndipo mudzapeza zambiri. Ngati mukusowa tchipisi cha mbatata, gwiritsani ntchito mbatata. Ndipanga kusiyana kwakukulu.
Zakudya zina zomwe zimakupangitsani kukhala ndi njala mukazidya ndi izi:
11. Mkate ndi kupanikizana (kuphatikiza): Zakudya zopatsa chidwi zomwe anthu ambiri amakonda zimatha kukulitsa njala yanu, chifukwa imadzazidwa ndi zopatsa mphamvu komanso mafuta omwe amatha kutsitsa shuga yanu yamagazi, kuyambitsa njala.
12.Smoothies: Smoothies wokhala ndi shuga wambiri angakupangitseni kukhala olimba komanso okhutira kwakanthawi komabe, amathanso kutsitsa shuga m'magazi pakapita kanthawi ndikupangitsa kuwawa ndi njala.
13. Nkhumba: Nyama ya nkhumba imakhala ndi mavitamini B ambiri, ndipo vitamini B imalumikizidwa ndi njala yochulukirapo, choncho ganizirani kawiri nthawi ina mukadzadya chakudya chomwe mumakonda mukakhala ndi njala kwambiri [8] .
14. Mkaka chokoleti: Ngakhale chokoleti chamdima ndi chopatsa thanzi, chokoleti cha mkaka chimatha kuyambitsa kusamvana mu shuga lanu lamagazi, ndikupangitsa kuti muzimva kuwawa.
15. Zakudya za MSG: Monosodium glutamate (MSG) ndichakudya chopatsa thanzi chomwe chimapezeka mchakudya cha ku China, nyama zophikidwa, msuzi, ndi zina zambiri. Kafukufuku wina adawonetsa kuti MSG ikhoza kuyambitsa chidwi [9] .
16. Zakudya zam'madzi: Zakudya zokoma monga ma donuts, ma muffin, ndi ma pie zimanyema mthupi mwathu ngati glucose, zomwe zimapangitsa thupi kutulutsa insulin yambiri. Izi, zimatha kubweretsa kutsika kwa magazi, ndikusiyirani kumva njala [10] .
- Chips
- Ma Pretzels, bagels ndi ma croissants
- Mavalidwe a saladi opanda mafuta
- Mabala a Granola
- Ketchup
- Kutafuna chingamu
Pamapeto pake…
Mukamva njala, idyani zakudya zomwe zingakupangitseni kukhala okhuta osapsa. Yesani zakudya zopatsa thanzi monga mpunga wofiirira, chiponde, oatmeal, yoghurt wachi Greek etc.
