Zikomo kwa zakudya chikhalidwe , ambiri aife tili ndi ubale waudani ndi chikondi ndi chakudya. Timawakonda chifukwa ndi okoma komanso odzaza, koma timadana nawo chifukwa amawaona ngati opanda thanzi komanso onenepa.
Samar Kullab, RDN, katswiri wazakudya komanso wopatsa thanzi Wodziwika pa TikTok ngati Chicago dietitian , analankhula ndi In The Know ponena za chifukwa chake mbiri yoipayo siili yoyenera.
Carbs ndi anzathu! Ndiwo gwero lalikulu lamphamvu la thupi lathu, adatero. Amathandizira dongosolo lathu la GI kusunga zinthu pafupipafupi. Zimathandizanso kupewa matenda osatha.
Nawa nthano zazikulu zitatu za carb Kullab zomwe zaphulika.
Bodza 1: 'Ma carbs onse amapangidwa ofanana.'
Monga Kullab adafotokozera, pali mitundu iwiri yama carbs: yosavuta komanso yovuta.
Ma carbs ovuta amakhala ndi fiber ndi michere yambiri mkati mwake ndipo amakuthandizani kuti mukhale okhuta kwa nthawi yayitali. Izi ndi zinthu monga quinoa, mpunga wofiirira, buledi wambewu, masamba komanso zipatso.
Ma carbs osavuta amakhala otsika mu fiber ndi michere ndipo samatisunga odzaza. Amathyoledwa mu shuga ndipo amagayidwa mwachangu. Mudzapeza ma carbs osavuta mu mkate woyera, mpunga woyera, pasitala, chips, muffins, pretzels ndi zina zotero.
Bodza lachiwiri: 'Kudula ma carbs kumatanthauza kuti mudzawotcha mafuta ambiri.'
Tiyeni tiyese kubwerezanso izi, Kullab adauza In The Know. Kudula zakudya zopakidwa, zokonzedwa ndi ma carbs osavuta kuchokera muzakudya zanu kungayambitse kuwotcha mafuta ambiri.
Ngati muli kale ndi kuchepa kwa calorie, komabe, zakudya zanu zimakhala ndi ma carbs ovuta, mapuloteni, masamba, zipatso ndi mafuta abwino, simudzasowa kudula carbs kuti muwotche mafuta.
Bodza lachitatu: 'Ma carbs ndi oipa pa thanzi lanu.'
Ma carbs amapezeka muzinthu monga masamba, zipatso ndi mkaka, Kullab anafotokoza.
Ngati tilibe masamba ndi zipatso zokwanira m'zakudya zathu, sitikupeza fiber zokwanira ndipo sitikupeza zakudya zokwanira, adatero.
Pamenepo muli nazo, anthu - musalole nthano za carb kukulepheretsani kusangalala ndi zakudya zomwe mumakonda. Malingana ngati chakudya chanu chili choyenera komanso chathanzi, mutha kusangalala ndi zakudya zonse moyenera popanda kudula ma carbs, kumva kupsinjika kapena kudziimba mlandu.
Sangalalani ndipo musalole kuti chikhalidwe cha zakudya chikutsogolereni ndi zolakwika, Kullab adauza In The Know.
Ngati mudasangalala nayo nkhaniyi, mungakondenso kuwerenga momwe masamba ngati kale ndi kolifulawa amakhala ndi mbali yobisika yamdima.
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