Zakudya zopatsa thanzi

Zakudya zopatsa thanzi zimakutsutsani ngati mukuwona kulemera kwanu. Zakudya izi zimatha kukoma, koma ndizochepa zakudya zopatsa thanzi komanso ma calories ambiri. Zambiri mwa zakudyazi zimakusiyani kuti mukhale ndi njala chifukwa zilibe michere kapena mapuloteni ochepa. Kawirikawiri, zakudya zopatsa thanzi ziyenera kukhala gawo laling'ono la zakudya zanu zonse.

Zakudya zamafuta ambiri. Zakudya zambiri zamafuta ambiri zimakhala ndi ma calories ambiri koma zakudya zochepa. Zambiri mwazakudya zopatsa thanzi zimapangidwa ndi mafuta osakwanira okhathamira kapena mafuta opatsirana. Mafuta amtunduwu ndi olimba kutentha. Mwachitsanzo, mafuta a tchizi ndi batala ndi olimba. Mosiyana ndi izi, mafuta a azitona athanzi pamtima ndimafuta amadzimadzi. Komabe, muyenera kuwongolera magawo anu nthawi zonse, chifukwa mafuta ochuluka kwambiri amatha kubweretsa kunenepa.

Zakudya zamafuta ambiri ndizo:

• Zakudya zamafuta, monga soseji, nyama yankhumba, ndi nthiti
• Zakudya zopangidwa ndi tchizi wamafuta wathunthu, monga pizza, burritos, ndi mac ndi tchizi
• Zakudya zokazinga
• Zakudya zamkaka zamafuta onse, monga ayisikilimu kapena pudding
• Zakudya zopangidwa mu kirimu, monga masukisi otsekemera ndi msuzi

Mbewu zoyengedwa. Mosiyana ndi mbewu zomwe zimapangitsa kuti zakudya ziziyenda bwino, michere yambiri ndi michere zimachotsedwa pamtengowu poyenga. Zotsatira zake, amakusiyani ndi njala.

Mbewu zoyengedwa ndizo:

• Mkate woyera
• Pasitala wopangidwa ndi ufa woyera
• Mpunga woyera

Zakumwa zapamwamba kwambiri. Zakumwa zotsekemera nthawi zambiri zimakhala ndi ma calories ambiri.

• Koloko. Chitini cha 16 ounce (480 mL) cha shuga chili ndi zopatsa mphamvu zambiri monga keke.
• Juwisi wazipatso. Madzi ambiri azipatso amakhala ndi shuga wambiri komanso zipatso zochepa. Fufuzani madzi okwanira 100% opanda zipatso zina za chimanga, dextrose, sucrose, kapena manyuchi. Onetsetsani kukula kwanu, chifukwa timadziti 100% tidakali ndi ma calories ambiri. Nthawi zambiri samakhala ndi michere yambiri ngati chipatso chonse chomwe amafinyidwa. Njira yabwinoko ndikudya chipatso. Zowonjezera zowonjezera ndi zochuluka zidzakuthandizani kuti mukhale omasuka.
• Masewera ndi zakumwa zamphamvu. Zambiri mwa zakumwa izi zimakhala ndi shuga wambiri komanso zopatsa mphamvu. Zakumwa zamagetsi zilinso ndi tiyi kapena khofi wambiri. Pokhapokha mutachita masewera olimbitsa thupi mokwanira thukuta kwa ola limodzi kapena kupitilira apo, muli bwino kumwa madzi. Muthanso kusankha zakumwa zochepa.
• Zakumwa za khofi. Khofi ili ndi ma calories ochepa pakokha. Koma mukangowonjezera mkaka wamafuta kwambiri, zotsekemera zotsekemera, ndi kirimu wokwapulidwa, kuchuluka kwa kalori kumakulirakulira.

Katundu wophika. Muli mafuta, shuga, ndi tirigu woyengedwa kwambiri, mitanda ndi zophika zokometsera zokhazokha ndizodyera pamlingo uliwonse. Chepetsani zakudya izi kuti muzisamalira nthawi zina ndipo onetsetsani kuti mukuwonera kukula kwamagawo anu. Izi zikuphatikiza:

• Donuts
• Mafinya
• Miyala
• Keke
• Ma cookies
• Ma Brownie

Zolimbitsa thupi. Mabalawa atha kukhala ndi mbiri yabwino chifukwa amagulitsidwa kuti akupatseni mphamvu zolimbitsa thupi. Koma ambiri a iwo amakhala ngati timatabwa ta maswiti: opanda fiber, komanso shuga, mafuta, ndi zopatsa mphamvu zambiri. Pokhapokha mutafunikira mphamvu mwachangu pakati pa mpikisano kapena gawo la maphunziro, yang'anani njira yathanzi yopitilira.

Msuzi wopangidwa ndi Kirimu. Malangizo oti mupange msuzi ndi saladi atha kubwerera ngati chikho chanu cha msuzi chili ndi kalori ndi mafuta onunkhira a hamburger. Msuzi wotsekemera monga bisiki ya bowa ndipo ma chowders ambiri amakhala ndi zopatsa mphamvu pafupifupi 400 mu chikho chimodzi (250 mL). Msuzi wopangidwa ndi msuzi monga minestrone ali ndi zopatsa mphamvu 100.

Kukongoletsa saladi kuvala. Zoweta, peppercorn, ndi tchizi ta buluu zitha kusintha saladi wathanzi kukhala chakudya chamafuta ambiri. Koma simukuyenera kupita nonfat kwathunthu. M'malo mwake, gwiritsani ntchito supuni yokometsera yopangidwa ndi mafuta athanzi monga ma avocado, maolivi, kapena yogurt. Ngati mungasankhe kuvala bwino, yesani mosamala ndikuchepetsa magawo anu osapitilira 1 mpaka 2 tbsp (15 mpaka 30 mL).

Zakudya zopanda shuga. Ngati chakudya chomwe nthawi zambiri chimapangidwa ndi shuga chimatchedwa kuti shuga, yang'anani mafuta omwe ali pachizindikiro cha zakudya. Nthawi zambiri, mafuta owonjezera komanso mchere amawonjezeredwa kuti athetse shuga.

Mbatata. Kaya mbatata ndi yopatsa thanzi kapena yopatsa thanzi zimatengera momwe mumaphikira. Mbatata yophika ili ndi ma calories pafupifupi 120. Mutha kuyikapo ndi broccoli ndikudzaza mafuta. Koma mukangophika mbatata kapena kuisandutsa brown brown, mafuta opitilira kawiri komanso opanda thanzi amakula kwambiri.

Mtedza. Pokhala ndi michere yambiri, mtedza ndi njira yokoma kudya mafuta athanzi. Koma mtedza umakhalanso ndi ma calorie ambiri. Chikho chimodzi cha mtedza wodulidwa chimatha kukhala ndi zopitilira 700. Kuti mupeze mlingo wamapuloteni ndi mafuta athanzi lamtima, muchepetseni 1 mpaka 2 tbsp (15 mpaka 30 mL) wa batala wa kirimba kapena mtedza wochepa wopanda mchere ngati ma almond kapena walnuts.

Zipatso zouma. Kuyanika kumachotsa madzi ndi voliyumu yambiri, ndikupangitsa zipatso zouma kukhala zopatsa mphamvu komanso zopatsa mphamvu kuposa zipatso zofanana. Chikho (150 g) cha nkhuyu zouma chili ndi ma calories 371 ndi magalamu 71 a shuga. Yerekezerani izi ndi nkhuyu zazikulu ziwiri zatsopano, zomwe zimakhala ndi ma calorie 94 ndi magalamu 20 a shuga. Kuwongolera gawo ndichinsinsi chodyera zipatso zouma osasokoneza zakudya zanu.

Granola. Ichi ndi chakudya china chomwe chimadyedwa bwino pang'ono. Chikho (magalamu 120) cha granola chimatha kukhala ndi ma calories 343 mumafuta ochepa omwe mumagula m'sitolo, mpaka makilogalamu 597 mu chikho cha granola wopangidwa. Mabaibulo ambiri amalonda awonjezera shuga ndi mafuta. Monga zipatso zouma ndi mtedza, granola yodzaza ndi fiber ndi michere. Werengani zolemba, samalani kukula kwake, yang'anani kuchuluka kwa kalori, ndikudya granola pang'ono. Theka chikho (60 magalamu) kapena ochepera amatha kuthira mbale ya yogati yopanda mafuta kapena kupanga zokometsera zipatso zatsopano.

Kunenepa kwambiri - zakudya zopatsa thanzi; Onenepa kwambiri - zakudya zopatsa thanzi; Kuchepetsa thupi - zakudya zopatsa thanzi

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.

Masewera a Maratos-Flier E.Kunenepa Kwambiri: Mu Melmed S, Auchus RJ, Goldfine AB, Koenig RJ, Rosen CJ, eds. Buku la Williams la Endocrinology. Wolemba 14th. Philadelphia, PA: Elsevier; 2020: chap 40.

Dipatimenti ya Zaulimi ku US ndi Dipatimenti ya Zaumoyo ku United States. Malangizo A Zakudya Kwa Achimereka, 2020-2025. Kusindikiza kwa 9th. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Idasinthidwa mu Disembala 2020. Idapezeka pa February 2, 2021.

• Zakudya