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Mpunga, mtundu waukulu wazakudya zaku India, ukhoza kuchita zodabwitsa zikafika pazolinga zako zakuchepa. Mpunga ndi chinthu chomwe Amwenye aku South sangaganize zokhala opanda, komanso kuphatikiza kuti zingathandize kuchepetsa kunenepa, kodi tikufunikiranso chiyani?
Nkhaniyi ikupatsirani tsatanetsatane wamitundu yosiyanasiyana ya mpunga kunjaku ndi zina mwazabwino zathanzi zomwe zimadza ndi izi. Kudya mafuta ochepa ndiye njira yochepetsera thupi komanso kudya mpunga ndiyo njira yabwino kwambiri yochitira izi. Ndi mpunga wamtundu woyenera womwe ungakuthandizeni kukwaniritsa cholinga chanu. Zomwe mukufunikira ndikutsata nkhaniyi kuti mudziwe zomwe zili zolondola osati ayi. Simunadziwe kuti mbale yanu ya tsiku ndi tsiku ikuthandizani kukwaniritsa zomwe mungakonde, sichoncho?
Munkhaniyi tikambirana za mitundu yayikulu ya mpunga - mpunga woyera, mpunga wofiirira, mpunga wakuthengo ndi mpunga wofiira. Mwa mitundu iyi, tikuthandizani kusankha njira yabwino kwambiri yomwe ingakuthandizireni kukhetsa ma kilos osafunikira. Onani.
Mpunga Woyera
Mpunga woyera ulibe michere yake yonse chifukwa chakuchuluka kwake kwa mphero. Mpunga wamafuta uwu amapukutidwa usanapite kumsika. Kupatula kuchotsa mankhusu ndi nthambi, zomanga thupi zofunika kuzichotsanso munjira imeneyi.
a. Zakudya: Mpunga woyera umapereka pafupifupi magalamu 53 a chakudya. Koma kuchuluka kwa michere yazakudya potulutsa mpunga woyera ndikotsika pang'ono kuposa mitundu ina ya mpunga. Zingwe zamagulu ndizofunikira kuti tizidya tsiku lililonse, chifukwa zimathandizira kuchepetsa mafuta m'thupi.
b. Mchere: Mpunga woyera umakhala ndi mamiligalamu 2.8 achitsulo ndi ma micrograms 108 a folate. Mavitamini ndi michere yambiri imachotsedwa pambuyo pa mphero.
c. Mafuta ndi Mapuloteni: Mpunga woyera uli ndi 0,5 magalamu a mafuta ndi 4 magalamu a mapuloteni. Izi ndizochepera kuposa zomwe anthu ambiri amafuna kuti munthu akhale ndi thanzi labwino.
Gawo limodzi la chikho cha mpunga wophika patsiku ndikwanira, kutulutsa mapaundi osafunikira aja.
- Monga tanenera kale, mpunga woyera ulibe michere yambiri yofunikira, yomwe ndi chinthu chofunikira kwambiri pakuchepetsa thupi.
Mpunga wa Brown:
Mpunga wofiirira ndi mpunga wamphesa ndipo ndiwopatsa thanzi kwambiri kuposa mpunga woyera. Mosiyana ndi mpunga woyera, chinangwa chimasungidwa motero mpunga wofiirira umakhala ndi mavitamini ndi michere yambiri. Kusiyana kwakukulu komwe kumakhalapo pakati pa mpunga woyera ndi bulauni ndi momwe imakonzedwera isanafike pamsika.
a. CHIKWANGWANI cha zakudya: Mpunga uwu uli ndi pafupifupi magalamu 4 azakudya zamagetsi, zomwe ndi pafupifupi 14% zama 2000-calorie diet. Zolimbitsa thupi ziyenera kutsegulira makutu awo.
b. Mafuta ndi Mapuloteni: Mpunga wa Brown umakhala ndi pafupifupi 2 magalamu amafuta ndi 24 magalamu a mapuloteni pakatumikira.
c. Zakudya: Lili ndi pafupifupi magalamu 45 a chakudya, chomwe ndi pafupifupi 15% yazakudya zopatsa mphamvu ma 2000.
d. Mchere: Mpunga woyera uli ndi 2% ndi 5% ya calcium ndi chitsulo, motsatana, wazakudya za 2000-kalori komanso pafupifupi 10 mg ya sodium.
Mpunga wabulauni ndi chakudya chopatsa thanzi komanso chimatiteteza kumatenda osiyanasiyana ndi matenda monga khansa ndi matenda ashuga. Amapindulitsanso ndi zotsutsana ndi zotupa. Mpunga wa Brown umangothandiza kuchepetsa thupi, komanso kutithandizanso kukhala ndi thanzi labwino. Kudya tirigu wathunthu kudzatithandiza kutaya mafuta ochulukirapo mkatikati ndipo mpunga wabulauni ndizomwe muyenera kuchita kuti mukwaniritse izi! Kuphatikiza apo, ili ndi kachulukidwe kocheperako ndipo imatipangitsa kuti timve bwino, motero kukulepheretsani kudya zokondweretsa zina patebulo.
Chikho cha mpunga wofiirira masana chimakwaniritsa zolinga zanu zolemetsa.
Mpunga Wamtchire:
Mpunga wamtchire si mpunga womwe mumakumana nawo pafupipafupi. Amalimidwa m'chigawo cha nyanjayi ndipo amakhala ndi mapuloteni ambiri.
a. Zakudya: Mpunga wamtchire umakhala ndi magalamu 75 a chakudya ndi magalamu 6 azakudya.
b. Mafuta ndi Mapuloteni: Lili ndi magalamu 1.1 amafuta ndi magalamu 3.99 a mapuloteni.
c. Mchere: Mpunga wamtchire uli ndi 7 mg wa sodium ndi 427 magalamu a potaziyamu.
Mpunga wamtchire umathandizira kulimbitsa chitetezo chathu cha mthupi komanso zimathandizira pakugaya chakudya. Mpunga wamtchire umalimbitsanso fupa chifukwa cha kuchuluka kwa mchere womwe umakhalamo. Mulingo wama antioxidants mumtambo wamtchire wamtchire umakhala ngati manthra yolimbana ndi ukalamba kwa onse! Mpunga wamtchire umakhala ndi ma calories ochepa motero umalepheretsa kunenepa kwambiri. Kukhala chakudya chopanda chakudya kumatilepheretsa kudya kwambiri chifukwa cha michere yake yambiri. Kapu ya mpunga wakutchire pachakudya chimodzi chokwanira ndi zonse zomwe mukufunikira kuti muchepetse zolimbitsa thupi zanu.
Mpunga Wofiira:
Mtundu wofiira mu mpunga wofiira umabwera chifukwa cha anthocyanin, yomwe ndi mtundu wosungunuka wamadzi womwe umakhala ndi kununkhira. Zakudya zake zimakhala zapamwamba poyerekeza ndi mitundu ina ya mpunga.
a. Mafuta ndi Mapuloteni: Chikho chimodzi cha mpunga wofiira wophika uli ndi magalamu awiri a mafuta ndi magalamu 5 a mapuloteni.
b. Matenda a Zakudya: Mpunga wofiira uli ndi pafupifupi 4 magalamu azakudya zamagetsi potengera kalori ya 2000.
c. Mchere: Ili ndi 10 mg wa sodium.
Mpunga wofiira uli ndi vitamini B6 yomwe imathandizira pakugwira bwino ntchito kwa ziwalo. Komanso, kupezeka kwa gawo lotchedwa monacolin K kumathandizira kutsika kwa cholesterol mumthupi. Mpunga wofiira umakhalanso ndi fiber ndipo umathandizira thupi ndi mphamvu. Amachepetsanso chiopsezo cha kunenepa kwambiri, popeza ilibe mafuta kwathunthu. Kudya mpunga wofiira tsiku ndi tsiku kudzatithandiza kusiya mapaundi ochepa.
Gawo limodzi la mpunga wofiira ndilokwanira zokwanira kukwaniritsa zolinga zanu zakuchepa.
Pamndandandawu, tikupangira kuti mpunga wofiirira ndiye njira yabwino kwambiri yothandizira kuchepa thupi chifukwa chochepa mphamvu zamagetsi. Kenako pamabwera mpunga wamtchire chifukwa umakhala wosasunthika ndipo pamapeto pake mpunga wofiira umakhala wopanda mafuta.
