Oats, Ragi Kapena Jowar Atta: Ndi Chiyani Chabwino Kwambiri Pakuchepetsa Kuwonda?

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Kodi munthu amalemera bwanji? Ndi chifukwa chakuti munthu amadya mphamvu zambiri (zopatsa mphamvu) kuposa momwe amawotcha. Ndiye kodi timapeza bwanji zopatsa mphamvu zathu? Zomwe zimafunika ndikudya mosamala chakudya, kukumbukira ubwino wake wathanzi ndi momwe zimakwaniritsira zofunikira za thupi lanu. Ma carbs, omwe nthawi zambiri amatchedwa kuti alibe thanzi, amakhala ndi macronutrient ofunika kwambiri, ndipo kusadya mokwanira kwa michere imeneyi kungayambitse matenda monga kudzimbidwa, kupuma movutikira, komanso kutopa. Kudya moyenera sikutanthauza kupeŵa mtundu winawake wa chakudya; m'malo mwake ndizofuna kupeza bwino komwe mumapeza zakudya zonse zoyenera thupi lanu.

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Kudya moyenera ndiye gawo loyamba lochepetsera thupi moyenera ndipo mbewuzi zimathandizira kuchepetsa kutupa m'matumbo komanso ma micronutrients omwe amathandizira kuti thupi lizigwira ntchito bwino. Tonsefe timakonda kudya chakudya chomwe chimakoma lilime lathu koma zokometsera zokometsera ndi maonekedwe a thupi sizingagwirizane pamene timapereka chakudya chathu chachinyengo, timapeza ma calories ambiri m'malo mowotcha. Archana S, katswiri wodziwa za kadyedwe komanso kadyedwe, Zipatala Za Amayi, Bangalore, amagawana mbewu zomwe zimakhudzidwa ndi kuchepa thupi komanso zonse zomwe muyenera kudziwa za iwo:

Oats Atta

Iyi ndi njira yabwino yopitira kwa aliyense amene ali ndi chidwi chokhala ndi zakudya zopatsa thanzi. Anthu zikwizikwi padziko lonse lapansi amakonda kuonda, kuchepetsa thupi komanso kukhala oyenera kusankha oats. Ufa wa oats uli ndi zakudya zambiri zama carbohydrate zomwe zimakhala zotsika mtengo m'malo mwa ufa wamtengo wapatali monga ufa wa amondi kapena ufa wa quinoa. Imachepetsa kuchuluka kwa kolesterolini m'thupi lathu ndipo imathandizira kwambiri kukhala ndi mtima wathanzi. Ufa wa oats umapangitsa kuti munthu akhute posunga m'mimba mokhuta motero amapewa kuvutika ndi njala pakati pa tsiku ndikupangitsa kuti thupi likhale labwino kwambiri. Oats amatha kudyedwa ngati tirigu komanso amatsimikiziridwa kuti ndi athanzi komanso opatsa thanzi komanso othandiza kwambiri pakuchepetsa thupi. Njira yosavuta komanso yosavuta yodyera oats ndikuwira m'madzi. Zakudya zabwino kwambiri za oats ndi yoghurt yokhala ndi zipatso zatsopano ndi mtedza. Pewani oats okonzeka kudyedwa m'sitolo chifukwa ali ndi shuga wambiri komanso zoteteza kuti musachepetse thupi.

Mtengo Wazakudya:

100 magalamu a oatmeal ata : pafupifupi. 400 kcal; 13.3 g mapuloteni

100 magalamu oats: pafupifupi. 389 zopatsa mphamvu; 8% madzi; 16.9 g mapuloteni

Yeast Atta

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Ragi ndi njere ina yomwe imagwirizana kwambiri ndi kuchepa thupi. Izi zili choncho chifukwa ragi ili ndi amino acid yotchedwa tryphtophan yomwe imachepetsa chilakolako cha munthu chomwe chimachititsa kuti achepetse thupi. Ragi ndi gwero lalikulu la ulusi wothandiza kugaya bwino m'thupi. Ubwino wina wochepa wa kudya ragi ndi wopanda gluteni, wolemera mu vitamini C, umathandizira cholesterol ndipo ndiwothandizira kugona. Kulephera kugona kumabweretsanso kunenepa. Ragi imatha kudyedwa ngakhale usiku kulimbikitsa kugona bwino komwe kumabweretsa kupumula komanso kuchepa thupi. Ndipotu, ragi ndi gwero lalikulu lachitsulo. Njira yosavuta yodyera ragi ndikupanga phala losavuta la ragi ndi ufa wa ragi. Izi ndizokoma kwambiri ndipo ana angasangalale nazo. Njira zina zodziwika zogwiritsira ntchito ndi ragi cookies, ragi idlis ndi ragi rotis.

Mtengo Wazakudya:

119 magalamu ufa wa ragi: Pafupifupi. 455 zopatsa mphamvu; 13 g mapuloteni

Jowar Ata

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Kwa nthawi zonse zomwe mwagwiritsa ntchito ufa wamtundu uliwonse ndikudandaula za thanzi lanu, ufa wa jowar ndi yankho. Ndilolemera, lowawa pang'ono komanso lopangidwa ndi ulusi ndipo limapezeka pafupifupi kulikonse ku India. Ufa wa Jowar ndi wolemera mu fiber ndi mapuloteni komanso wodzaza ndi mchere ndi mavitamini. Ndiwopanda gluteni ndipo ndi wabwino kwambiri kuwongolera matenda a shuga. Chikho chimodzi cha jowar chili ndi pafupifupi magalamu 22 a mapuloteni. Izi zimachepetsanso chilakolako chanu, zomwe zimapangitsa kuti muchepetse kudya zakudya zopanda thanzi kapena zopanda thanzi. Zakudya zina zotchuka zomwe zingapangidwe ndi jowar ndi jowar rotis, jowar-anyezi pus ndi theplas . Izi ndizokoma kwambiri komanso zathanzi kuti zitha kudyedwa.

Mtengo Wazakudya:

100 magalamu ufa wa jowar: 348 calories; 10.68 magalamu a mapuloteni

Atta Iti Yabwino Kwambiri: Kumaliza

Zonse zomwe zikunenedwa kuti palibe njere zomwe zingachite bwino, ngati kudya pang'ono, kudya koyenera komanso kuchepetsa zakudya zopanda thanzi sikukhazikitsidwa m'moyo! Zakudya zopatsa thanzi komanso njira zina zazakudya sizikhala zotopetsa komanso zosasangalatsa, monga zimanenedwa. Mukakonzedwa ndikuphatikizidwa ndi zosakaniza zoyenera zakudya izi zimatha kukhala zokometsera komanso zosangalatsidwa pamodzi ndi zopindulitsa. Kuonda sikumakhala kovuta mukamvetsetsa momwe thupi lanu limagwirira ntchito komanso kuchuluka kwa ma calories omwe amafunikira kuti azigwira bwino ntchito tsiku lililonse. Kuonetsetsa kuti mumadya ndizomwe zimafunika kuti muchepetse thupi.

Komabe, oats ndi ufa wa jowar amakondedwa kuposa ragi chifukwa ali ndi pafupifupi 10% ya fiber yomwe imakupangitsani kumva kuti ndinu odzaza. Kutumikira kamodzi kokha kwa jowar kumakhala ndi zakudya zopitirira magalamu 12 (pafupifupi 48 peresenti ya kudya kovomerezeka tsiku lililonse). Kuonda kwathunthu si chinthu chomwe chimachitika usiku umodzi. Ndi njira yapang'onopang'ono yomwe imatenga nthawi ndi khama lokhazikika komanso zakudya zopatsa thanzi kuti muwone zotsatira zowoneka.

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