Kodi kudya kopatsa thanzi kukulephera kusintha zakudya zanu zachikondwerero?Zosintha zazing'ono za Nutritionist Juliette Kellow zidzawonjezera kusintha kwakukulu kwa mchiuno mwanu
Kungodya zakudya zopatsa thanzi kunali chisankho cha chaka chatsopano kwa opitilira gawo limodzi mwa magawo atatu a ife, malinga ndi kafukufuku waposachedwapa.
Ndipo, mwachibadwa, ambiri amayembekeza kuti izi zidzangoyambitsa kuwonda , zomwe zingatheke - makamaka ngati zakudya zanu zinali zoipa kwambiri poyambira.
Koma bwanji ngati mwadula zokometsera ndi zotengedwa, kudula magawo anu ndipo tsopano mukukhuta zipatso ndi masamba, nyama yowonda ndi nsomba - komabe mukuvutikirabe kusamutsa mapaundi amenewo?
Poyang'anitsitsa mitundu yazakudya zopatsa thanzi zomwe mukuyika mu trolley yanu yogula - ndikusinthanitsa ndi chakudya chofanana kwambiri - ndizotheka kuti musunge zopatsa mphamvu zambiri kuti muchepetse thupi.
Ndipo chabwino koposa, simudzasowa zakudya zofunika - makamaka, zambiri zomwe timasintha pazakudya zanu zikutanthauza kuti mudzakhala ndi mavitamini ndi mchere wambiri.
Muyenera kusunga ma calories 200-250 patsiku kuti muchepetse mapaundi angapo pamwezi - kapena kuzungulira miyala iwiri pachaka.
Chabwino, zitha kumveka ngati njira yapang'onopang'ono yotaya matayala anu otsalira.Koma taganizirani kukwaniritsa izi popanda kudya?
Mwana wa chimanga ndi chimanga chomwe chimakololedwa msanga pomwe mapesi akadali aang'ono komanso osakhwima.Kukolola koyambirira kumeneku kumatanthauza kuti chimanga cha ana chimakhala chochepa kwambiri mu carbs, makamaka shuga wachilengedwe, kufotokoza za kuchepa kwake kwa kalori.Koma imakhalabe ndi michere yofananira yomwe imakudzazani, ndipo nthawi zambiri imakhala ndi mavitamini ndi michere yambiri, kuphatikiza vitamini A wochulukirapo katatu, komanso pafupifupi kuwirikiza kawiri vitamini C, zonse zomwe zimafunikira khungu lathanzi.
Chigawo cha cantaloupe chimalemera pang'ono poyerekezera ndi kagawo kakang'ono ka uchi koma chimakhala ndi zakudya zofanana ndipo chimakhala ndi fiber ndi vitamini C wambiri kuwirikiza kawiri. Lilinso ndi betacarotene yochuluka kuwirikiza 189, antioxidant yomwe thupi limagwiritsa ntchito kupanga vitamini A. Imodzi yokha kagawo kakang'ono ka cantaloupe amapereka oposa theka la mavitamini A omwe timafunikira tsiku ndi tsiku.
Mitundu yonse ya mpunga wophikidwa mosavuta - kaya bulauni, tirigu wautali kapena basmati - imakhala ndi zopatsa mphamvu zambiri kuposa mitundu yokhazikika.Izi ndichifukwa cha gawo lina lokonzekera lomwe limaphatikizapo kutenthetsa mpunga usanafole.Izi zimaumitsa njere ndikuzipangitsa kukhala zolimba kotero kuti sizikhala zolimba komanso zofewa mukaphika.Ndipo kuphika kosavuta sikutanthauza kuti mpunga umaphika nthawi yochepa - "chosavuta" chimatanthawuza kuti njere ndizovuta kwambiri kuti zipse!Koma njirayi imatulutsanso ena mwa wowuma mu mpunga, kuonjezera zopatsa mphamvu pang'ono.Ponena za zakudya zina, mpunga wokhazikika wa bulauni umakhala ndi potaziyamu, phosphorous, mkuwa ndi nthaka, koma calcium yambiri, chitsulo ndi mavitamini B angapo.
Ngakhale kuti potaziyamu ndi yotsika pang'ono mu tsabola wobiriwira (chomwe chimafunika kuti chithandizire kuchepetsa kuthamanga kwa magazi), kukhala wobiriwira kumatanthauza kuti mumapeza vitamini A ndi vitamini B6 wowirikiza kawiri, zomwe zimathandiza kulimbikitsa chitetezo chathu.Palinso kuchepetsa pang'ono kwa 13-calorie mu chiwerengero cha ma calories mukasankha kudya tsabola wobiriwira m'malo mwa azisuweni ake achikasu.
Anthu ambiri amati sakonda mkaka wosakanizidwa koma malinga ndi kafukufuku wa ku US chaka chatha, ogula ambiri sanathe kuzindikira kusiyana pakati pa mafuta athunthu, opukutira pang'ono komanso osasunthika kwambiri pakuyesa kukoma - kapena kuzindikira mtundu womwe nthawi zambiri amakhala. anagula.Mwayi simudzawona kusintha kwa mkaka wa 1% wamafuta (omwe ali ndi pamwamba pa lalanje) koma mudzapezabe zakudya zomwezo kuphatikiza calcium ndi phosphorous wochezeka ndi mafupa, zinki zolimbitsa chitetezo chamthupi ndi mavitamini a B opatsa mphamvu, pomwe kudya mafuta ochepa komanso ma calories ochepa.
Edam imasungunuka ndikusungunuka monga Cheddar koma mwachibadwa imakhala ndi mafuta ochepa ndipo motero imakhala ndi ma calories.Izi zikutanthauza kuti ndi wocheperako mu vitamini A, koma kuchuluka kwa mavitamini ndi mchere wina kumasiyana pang'ono pakati pa mitundu iwiriyi.Ndipotu, Edam imakhala ndi 7% ya calcium yambiri kuposa Cheddar.
Yogurt yachi Greek ili ndi chithunzi chathanzi ndipo imakhala ndi michere yambiri, komanso imakhala ndi mafuta 10% komanso imakhala ndi zopatsa mphamvu zambiri kuposa yoghuti yachilengedwe, yomwe imakhala ndi mafuta 3% okha.Koma komanso kuchepetsa zopatsa mphamvu mudzapeza mphamvu zowonjezera mavitamini ndi mchere wambiri ndi yoghurt yachilengedwe.Mwachitsanzo, ili ndi potaziyamu, kashiamu ndi phosphorous wochulukirapo kuposa mitundu yachi Greek, ngakhale yoghuti yachilengedwe imakhala ndi vitamini A yochepa chifukwa chamafuta ochepa.
Zingamveke zambiri, koma ngati mumadya magawo anayi patsiku, kupanga kusinthaku kumakhudza m'chiuno mwanu.Ngakhale kuti mkate wa wholemeal umakhala wotsika kwambiri, umakhala ndi fiber pang'ono kuposa mkate wambewu.Pankhani ya zakudya zina, wholemeal imakhala ndi calcium yocheperako, magnesium ndi mkuwa, koma potaziyamu, phosphorous, zinki ndi chitsulo kuposa mkate wambewu.
Mtedza wa Sirloin uli ndi mafuta ochulukirapo kuposa fillet ndichifukwa chake imakhala ndi zopatsa mphamvu zambiri.Koma onsewa ali ndi mapuloteni ofanana - ndipo minofu imakhala ndi ayironi yochulukirapo 25%, michere yomwe ndiyofunikira kuti magazi azikhala athanzi komanso kunyamula mpweya kuzungulira thupi.
Mwanawankhosa Woonda amakhala ndi mafuta 8%, pomwe ng'ombe yowonda imakhala ndi mafuta osakwana 5% ndipo imakhala ndi theka lamafuta okhuta amwanawankhosa.Ng'ombe ya ng'ombe ilinso ndi zinki, selenium ndi ayodini wambiri komanso ayironi kuwirikiza kawiri, zomwe ndi nkhani yabwino chifukwa 46 % ya atsikana achichepere ndi 23% ya amayi osakwana zaka 65 amadya mochepa kwambiri.
Amakonda kukhala okwera mtengo koma nsomba zakutchire nthawi zambiri zimakhala zotsika kwambiri mumafuta ndipo motero zimakhala zopatsa mphamvu.Izi zili choncho chifukwa nsomba za salimoni zolimidwa zimakonda kudya zakudya zopatsa mphamvu zambiri komanso kusambira kosiyanasiyana - zimamera m'malo opanda ulesi a m'khola pomwe nsomba zakuthengo zimasambira mwamphamvu zikamapita kumtunda.Nsomba zakutchire zimakhalanso ndi zakudya zambiri zomanga thupi - makamaka, zimakhala ndi 82% ya vitamini D kuposa nsomba zoweta, zomwe zimafunika kuti mafupa amphamvu.
Onsewa ali ndi ma antioxidants otchedwa anthocyanins, omwe amawapangitsa kukhala amtundu wakuda, koma mabulosi akuda ndi abwino m'chiuno mwathu chifukwa amakhala ndi shuga wocheperako komanso amakhala ndi ulusi wochulukirapo katatu.Mulinso mavitamini ndi mchere wochulukirachulukira, kuphatikiza folate yolimbana ndi kutopa kuwirikiza kasanu, vitamini C wochepera pakhungu kuwirikiza kasanu ndi katatu wa antioxidant vitamini E.
Posinthana ndi zopatsa mphamvu zochepa, mumapeza ma fiber ochulukirapo komanso mapuloteni ochulukirapo kuwirikiza ngati mutasintha kuchoka ku pecans kupita ku ma almond - nkhani yabwino yokuthandizani kuti mukhale okhuta kwa nthawi yayitali.Komanso, ma amondi ali ndi magnesiamu wowirikiza kawiri - yomwe imathandiza kuti minofu ifanane bwino - kashiamu wochulukirapo kanayi komanso pafupifupi kasanu ndi vitamini E.
Onsewa ndi abwino kwambiri popangira zokazinga, koma mtedza uli ndi mapuloteni ochulukirapo komanso ulusi, komanso mafuta ochepa.Zimakhala zotsika pang'ono muzakudya zina zambiri koma mtedza umathandizira manja kuti ukhale ndi calcium yambiri ndi mavitamini B angapo.
Madzi a phwetekere samangosunga ma calories, ali ndi mwayi wokhala ndi lycopene, antioxidant yomwe yalumikizidwa kutiteteza ku khansa zina ndi matenda a mtima.Ndiwochepa mu vitamini C ndi folate, koma uli ndi potaziyamu ndi betacarotene yambiri yomwe thupi limagwiritsa ntchito kupanga vitamini A.
Quinoa imakhala ndi mapuloteni ochulukirapo komanso pafupifupi kuwirikiza kawiri ulusi wa couscous.Lilinso ndi potaziyamu, calcium, mkuwa (antioxidant) ndi zinc, katatu kashiamu, komanso pafupifupi magnesiamu ndi chitsulo kuwirikiza kanayi.Ndiwopanda gluteni.
Onsewa ali ndi thanzi labwino - ali ndi kuchuluka kwa mapuloteni ofanana - koma nyemba za impso zimakhala ndi ulusi wina wachitatu.Amakhalanso ndi potaziyamu, calcium, phosphorous ndi iron yambiri.
Nthawi yotumiza: Apr-07-2020