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Banana ndi chimodzi mwazinthu zomwe zimapezeka pamsika. Ngakhale ili ndi mbiri yoti ndi chipatso chosakhala chosadya, imatha kukhala ngati chakudya chochuluka.
Chipatso ichi ndi nkhokwe ya mavitamini ofunikira, michere komanso kusungunuka kosakanikirana komwe kumathandizira kutsitsa glycemic index, kukonza magayidwe, ndikuyambitsa mafuta. Inde, mwamva bwino!
Nthomba zitha kuthandizadi pakulimbikitsa kuchepa thupi. Chifukwa chake, lero tikambirana nthawi yabwino kudya nthochi kuti muchepetse thupi. Kukhala ndi nthochi m'mawa komanso zipatso zina kapena oatmeal kapena makamaka pa chakudya cham'mawa zitha kuthandiza kuwotcha mafuta omwe asungidwa.
Ndibokosi yabwino kwambiri yopangira masewera olimbitsa thupi yokhala ndi zabwino zambiri. Nthochi ndi zakudya zopatsa thanzi komanso zopatsa thanzi zomwe zimakhala gawo la pulogalamu yochepetsera thupi, koma palibe chakudya chokha chomwe chingawononge mafuta.
Chifukwa chake, ngati mukufuna kuthana ndi mafuta amakani am'mimba, ndikofunikira kuti muzichita mapulogalamu owotcha ma kalori. Zikuwoneka kuti tsiku ndi tsiku, 10-15% ya kuchepa kwa kalori imatha kubweretsa kuchepa thupi.
Chifukwa Chiyani Muyenera Kudya nthochi?
Banana ndi gwero lolemera la potaziyamu, chakudya, mavitamini, fiber, mchere, ndi mphamvu. Nthawi zambiri amatchedwa chotupitsa chambiri chomwe amadya anthu azaka zonse.
Zikuwoneka kuti 100 g ya nthochi imatha kupatsa thupi pafupifupi ma calories 90. Nthochi ndi ma carbu athanzi omwe angapangitse kuti munthu akhale wolimbikira komanso kupatsa mphamvu zambiri. Chifukwa cha kuchuluka kwa potaziyamu, imathandizira kutsitsa kuthamanga kwa magazi.
Kuphatikiza apo, fiber yomwe imapezeka mu nthochi imakuthandizani kuti muwone momwe mungakhalire ndi njala ndikukulepheretsani kudya chakudya chopatsa thanzi chomwe chingapangitse kunenepa.
Kuphatikiza apo, nthochi ndizopangira vitamini B6. Kafukufuku akuwonetsa kuti nthochi zimatha kuthana ndi kukhumudwa chifukwa cha tryptophan. Mchere wachumawu adathetsanso vuto lakudzimbidwa ndikupindulitsa anthu omwe ali ndi vuto la kuchepa kwa magazi, monga tawonera ndi kafukufuku.
Chipatsocho chimakhala ndi shuga wachilengedwe yemwe amapatsa mphamvu zokwanira kuti achite masewera olimbitsa thupi. Ndi mafuta omwe thupi lathu limafuna tisanachite masewera olimbitsa thupi.
Kodi nthochi Ziyenera Kudya Nthawi Yanji?
Chipatso champhamvu ichi ndi chimodzi mwazakudya zomwe amakonda kwambiri azaka zonse. Kudya m'mawa kwambiri, makamaka ndi zipatso zina / oatmeal kumatha kudabwitsa anthu omwe akuganiza zokhala ndi gawo lochepetsa.
Mudziwa zabwino zake mukayamba kuidya tsiku ndi tsiku. Mutha kuidya yaiwisi kapena kupanga mbale ndi ndiwo zamasamba zosiyanasiyana zomwe zimasungunuka pakamwa.
Kuphatikiza apo, poganizira zaubwino wake wathanzi, osati zipatso zokha komanso peel yake imatha kukupatsaninso thanzi la khungu. Pachifukwa ichi, muyenera kupaka mkati mwa khungu tsiku lililonse ndikusiya. Mukadzuka, mutha kuwona kuwala kwachilengedwe pakhungu lanu komanso kutha kwa ziphuphu.
Ndi zinthu zosiyanasiyana zopatsa thanzi, nthochi zimatha kukhala ndi thanzi komanso mawonekedwe abwino. Ndi chipatso cholemera, ndipo ngati chidya mokwanira, chimatha kuchepa.
Chakudya cha nthochi
Pali mitundu 500 ya nthochi yomwe ilipo pamsika. Nthomba zobiriwira ndizolimba, pomwe zakukhwima zokhwima zimakhala ndi shuga wachilengedwe wokwanira, yemwe amatha kupatsa mphamvu. Kuphatikiza apo, mavitamini ndi michere, nthochi ndizopezekanso ku antioxidants monga katekinini ndi dopamine, zomwe zimatha kupangitsa kuti thupi likhale lolimba.
Monga tanenera poyamba, ndibwino kuti muzidya m'mawa, chifukwa zimakupatsani chidziwitso chokwanira ndikuchepetsa chilakolako chanu. Kuchuluka kwa michere mu nthochi kumathandizanso pakusandutsa mphamvu zomwe zimathandiza pakugwira bwino ntchito kwa thupi tsiku lonse.
Chakudya cham'mawa, mutha kukhala ndi nthochi yakupsa yaiwisi kapena muphatikize ndi zakudya zina zopatsa thanzi. Mutha kuphika chakudya chonse ndi mbale ya mkaka, chimanga ndi nthochi wodulidwa pachakudya cham'mawa.
Muthanso kuwonjezera magawo a nthochi mu oatmeal yanu yomwe imatha kupititsa patsogolo kukoma kwake. M'maola m'mawa, mutha kudya zakudya zosavuta kugwiritsa ntchito oats pamodzi ndi kapu ya mkaka, maamondi ena atanyowa, nthochi imodzi yakupsa, ndi dzira lowira. Kudya kadzutsa kokwanira kukupatsani mwayi wokhalitsa kwa nthawi yayitali.
Kupatula izi, mutha kukhala ndi mkaka wosakaniza ndi nthochi kapena kukhala nawo yoghurt. Muthanso kupanga zikondamoyo zokoma za nthochi ndikuzikongoletsa ndi uchi wina kuti azidya chakudya chamadzulo kapena m'mawa.
Kuphatikiza apo, ngati mumakonda zipatso, mutha kuyesa saladi ya zipatso ngati chakudya chamadzulo chamadzulo kuti muchepetse chilakolako chanu. Pazakudya zamadzimadzi, mutha kupanga pudding ya nthochi kapena ndodo ya nthochi ndikumatumikira. Ngakhale ana adzakonda mbale ndikukhala nayo.
Chifukwa chake, kudya nthochi tsiku ndi tsiku ndi njira yabwino yoyambira mafuta ndikuwonjezera thupi lomwe mukufuna.
Gawani nkhaniyi!
Ngati mumakonda kuwerenga nkhaniyi, musaiwale kugawana nawo.
