Zakudya zopatsa thanzi

Zakudya zolimbitsa thupi zimakupatsani thanzi popanda kuwonjezera zowonjezera zowonjezera kuchokera ku shuga ndi mafuta okhutira. Poyerekeza ndi zakudya zopatsa thanzi, zosankha zathanzizi ndizambiri zopatsa thanzi ndipo zimatenga nthawi yayitali kukumba, kuti mukhalebe wokwanira nthawi yayitali.

Zakudya zilizonse zabwino zimaphatikizapo zipatso ndi ndiwo zamasamba tsiku lililonse. Zakudya zomwe zimamera m'mafamu, m'minda, kapena pamitengo zimadzaza ndi michere ndi michere. Amakudzazani ndikukupatsani mphamvu yolimba.

Njira zodyera zipatso. Sungani mbale yazipatso yokhazikika m'khitchini yanu kuti mupeze chotupitsa mwachangu, chopatsa thanzi. Ngati mukusowa nthawi, gwiritsani ntchito zipatso zachisanu zomwe zimabwera asanadulidwe. Onetsetsani kuti palibe shuga wowonjezera. Zosakaniza pazokha ziyenera kuphatikizapo zipatso. Malingaliro ena othandizira ndi awa:

• Zipatso pa yogurt yopanda mafuta
• Zipatso zosalala ndi yogati yopanda mafuta
• Saladi ya zipatso ndi walnuts
• Saladi ya mavwende ndi viniga wosasa
• Chinanazi, mapichesi, kapena timadzi tokoma
• Anagwiritsira mapeyala
• Sipinachi ndi peyala saladi

Njira zodyera masamba. Dulani nkhumba zosaphika monga kaloti kapena tsabola belu mumitengo kuti muzitha kuzisakaniza tsiku lonse. Muthanso kudya mu saladi. Monga zipatso, masamba ambiri amabwera asanadulidwe ndikuzizira. Apanso, yang'anani chizindikirocho kuti muwonetsetse kuti zosakaniza zikuphatikizapo masamba. Yesani malingaliro awa azakudya zamasamba:

• Broccoli wokazinga pa mpunga wofiirira
• Maluwa a Collard ndi dzira lokazinga
• Beets wokazinga ndi fennel ndi magawo a lalanje
• Mbewu ndi phwetekere saladi
• Ma kabobs owotchera veggie kapena ndiwo zamasamba zokazinga
• Msuzi wogula masitolo otsika kwambiri okhala ndi masikono owonjezera achisanu
• Masamba oundana adayambitsidwa pasitala wowira mphindi zisanu zapitazi zophika

Nyemba ndi gwero lalikulu la zomanga thupi ndi michere. Mutha kugwiritsa ntchito nyemba kuti muchepetse kapena ngakhale m'malo nyama mu mbale zambiri.

Njira zodyera nyemba. Ngati mulibe nthawi yokonzekera ndi kuphika nyemba zouma, nyemba zamzitini zimakupulumutsirani nthawi. Onetsetsani kuti mumagula nyemba zomwe zili ndi mchere wochepa (sodium). Muthanso kuchepetsa zomwe zili ndi sodium pakutsuka ndikutsitsa nyemba zamzitini. Nazi njira zina zokoma zodyera nyemba zambiri:

• Chili chamasamba ndi nyemba za impso
• Mtedza wamaso wakuda salsa
• Hummus wopangidwa ndi nyemba za garbanzo
• Msuzi wa mphodza ndi kaloti ndi sipinachi
• Gawani msuzi wa nsawawa
• Mpunga wa Brown ndi nyemba za pinto
• Saladi woyera wa nyemba ndi mandimu ndi peyala
• Mabulogi a Veggie

Gawo limodzi la nyemba zomwe mumadya ziyenera kukhala mbewu zonse. Mbeu zonse zimakhala ndi michere yambiri ndi michere yomwe adayamba nayo ngati mbewu, chifukwa njere zonse zimakhala ndi maso amtundu wonse. Ichi ndichifukwa chake mkate wambewu yonse uli ndi kapangidwe kake ndi buledi woyera ndi wosalala.

Njira zodyera mbewu zonse. Mukamasankha zakudya zopangidwa ndi mbewu zonse, yang'anani mndandanda wazowonjezera, mbewu zonse ziyenera kulembedwa kaye. Njira zabwino zopezera mbewu zambiri ndi monga:

• Tirigu wathunthu kapena chotupitsa cha multigrain ndi peyala
• Oatmeal ndi zipatso
• Mpunga wamtchire ndi saladi wa bowa
• Mpunga wofiirira wokhala ndi masamba okazinga
• Balere wonse ndi msuzi wa masamba
• Pizza wa tirigu wonse wokhala ndi ndiwo zamasamba komanso msuzi wa marinara
• Popcorn wopanda mchere wowonjezera kapena batala

Mkaka wopanda mafuta ambiri, yogurt, ndi kanyumba kanyumba ndi kashiamu, vitamini D, ndi potaziyamu wathanzi. Mosiyana ndi zakumwa zotsekemera ndi ma calories owonjezera, mkaka umadzaza ndi michere.

Njira zopezera mkaka wambiri. Pangani luso popanga mkaka ku zakudya zanu:

• Onjezerani mkaka kumtunda wambiri wa fiber
• Phikani oatmeal wanu ndi mkaka wothira m'malo mwa madzi
• Idyani yogurt yokha, ndi zipatso, kapena kuthiridwa uchi
• Gwiritsani ntchito saladi yokometsera
• Wopatsa yogurt wachi Greek wowawasa zonona
• Akamwe zoziziritsa kukhosi pamitengo ya mafuta ochepa kapena osapatsa mafuta
• Gawani kanyumba kanyumba kochepa kwambiri kwa opanga tirigu komanso pamwamba ndi tomato
• Onjezerani supuni ya tchizi ya nonfat kanyumba kuti muwononge mazira

Onjezani zochepa za zakudya izi pazakudya zanu.

Mtedza. Pang'ono, mtedza ndiwo gwero lalikulu la michere, mapuloteni, ndi mafuta athanzi. Koma mtedza umakhalanso ndi ma calories ambiri, ndipo ndiosavuta kudya mopitirira muyeso. Idyani pang'ono. Gawo la mtedza pasadakhale, m'malo mongowadya kuchokera pachidebecho. Onjezerani mtedza ku saladi ndi mbale zazikulu monga gwero la mapuloteni.

Mafuta athanzi. Mafuta monga maolivi, mafuta a canola, mafuta a mpendadzuwa, mafuta osungunuka, ndi margarine wofewa ndizobwezeretsa mafuta omwe ali ndi mafuta olimba, monga batala ndi kufupikitsa. Mafuta ambiri omwe ali ndi mafuta olimba ndi oyipa m'chiuno ndi mumtima mwanu.

Gwiritsani ntchito mafuta athanzi m'malo mwa batala pophika komanso m'mavalidwe a saladi kuwonjezera chakudya chanu. Monga mtedza, mafuta amakhala ndi ma calories ambiri, motero amakhala athanzi pang'ono pang'ono.

Zakudya Zam'madzi. Zakudya zam'nyanja zimakhala ndi michere yambiri komanso mafuta athanzi. Dipatimenti ya Zaulimi ku United States (USDA) imalimbikitsa kudya osachepera 8 gramu (226 magalamu) a nsomba zam'madzi sabata iliyonse. Zosankha zathanzi zimaphatikizapo sardines, hering'i, tilapia, ndi trout.

Nkhuku. Nkhuku ndi yathanzi kwambiri mukamawotcha, kuyiwotcha kapena kuyiyatsa. Mawere a nkhuku ndi mafuta ochepa komanso owonjezera kuposa ntchafu za nkhuku. Ndi bwino kuphika nkhuku ndi khungu, zomwe zimathandiza kuti zizisunga bwino. Chotsani khungu musanadye kuti mupulumutse ma calories 50 ndi pafupifupi magalamu asanu a mafuta.

Nkhuku yokazinga, mapiko a nkhuku, kapena nkhuku yomwe imagwiritsidwa ntchito msuzi wa kirimu ndi njira zingapo zomwe zimapangitsa nkhuku kukhala yopanda thanzi. Muli bwino kupewa nkhukuzi.

Kutsamira nyama. Kaya nyama ndi yotsamira kapena mafuta kwambiri zimadalira gawo la nyama yomwe idachokera.

• Kutulutsa kwa nyama yankhumba kumakhala ndi magalamu atatu a mafuta. Nthiti zosungira zili ndi magalamu 26 a mafuta.
• Msuzi wapamwamba wokhala ndi magalamu 7 a mafuta. Nthiti yayikulu ili ndi pafupifupi magalamu 23 a mafuta.
• Fufuzani nyama yapadziko lapansi yotchedwa "97% mpaka 99% yowonda."

Ndibwinonso kugwiritsa ntchito nyama yowonda ngati zokongoletsa m'malo mochita maphunziro apamwamba. Mwachitsanzo, kuphika nyama yopanda mafuta, kutsanulira mafuta aliwonse, ndi kuwonjezera, pamodzi ndi kaloti wodulidwa ndi zukini, mumphika wa msuzi wa phwetekere.

Kunenepa kwambiri - zakudya zowonjezera zakudya; Kulemera kwambiri - zakudya zowonjezera zakudya

Webusaiti ya Academy of Nutrition and Dietetics. Chakudya. www.eatright.org/kudya. Idapezeka pa Disembala 3, 2020.

Despres JP, Larose E, Poirier P. Kunenepa kwambiri komanso matenda a mtima. Mu: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, olemba. Matenda a Mtima a Braunwald: Buku Lophunzitsira la Mankhwala Amtima. 11th ed. Philadelphia, PA: Elsevier; 2019: chap 50.

Dipatimenti ya Zaulimi ku United States ndi Dipatimenti ya Zaumoyo ku United States. Malangizo A Zakudya Kwa Achimereka, 2020-2025. Kusindikiza kwa 9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Idasinthidwa Disembala 2020. Zapezeka: Disembala 30, 2020.

• Zakudya