Nthawi 10 Kutumikira Kukula Ndikofunikira Kwambiri

Zamkati

• Chokoleti Wakuda
• Mafuta a kokonati
• Vinyo wofiyira
• Green Tea
• Mtedza
• Mafuta a Azitona
• Khofi
• Nsomba Zamafuta
• Peyala
• Adyo
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Musanatsanulire galasi la vinyo ndi chakudya chamadzulo usiku uliwonse, mungafune kuyang'anitsitsa sayansi yomwe ili kumbuyo kwa malonda ogulitsa mtima. Vinyo wofiira-mwazinthu zina-wadziwika kuti ndi antioxidant powerhouse yomwe ingathandize matenda ndi zizindikiro za ukalamba. Ngakhale kafukufuku akuwonetsa kuti izi ndi zoona, kodi mukudziwa ndendende zingati maphunziro oyesa vinyo anali kupukuta? Ndipo chofunika kwambiri, kodi mungachotseretu zabwinozo ngati mutadutsa?

Gwiritsani ntchito ndondomekoyi mwachangu kuti muphunzire kukula kwa gawo lanu kuti mupeze zabwino kwambiri pazakudya ndi zakumwa zomwe mumakonda.

Chokoleti Wakuda

Chifukwa cha zakudya zomwe zili mu nyemba za cocoa, chokoleti choyera chakuda chimakhala ndi ma antioxidants achilengedwe. Koma izi sizikutanthauza kuti mutha kusangalala ndi zotsekemera zambiri momwe mungafunire!

Amie Valpone, mlembi wa blog ya The Healthy Apple komanso wofalitsa magazini opanda gluteni pa intaneti Easy Eats akutero. "Zochuluka kwambiri zimatha kukudzimbira ndikukusiya ulimbo usanagone. Komanso, yesani chokoleti chopanda shuga kuti usakhale ndi shuga wambiri komanso wotsika."

Mafuta a kokonati

Ngakhale mafuta a kokonati ndi mafuta okhathamira, mafutawo, omwe amapangidwa ndi mafuta ambiri amakhala ndi zabwino zake zambiri, monga kuthandiza kukhalabe ndi mafuta m'thupi kapena kukwaniritsa khungu ndi tsitsi lowala. M'malo mwake, kafukufuku akuwonetsa kuti m'malo mwa margarine ndi mafuta a kokonati, kugwiritsa ntchito kuphika, kapena kuwonjezera spoonful ku smoothies wosakanikirana.

"Mafuta a kokonati ali ndi kukoma kokoma ndipo ndi abwino kwambiri akawonjezedwa ku maphikidwe a nkhonya yokoma, koma alibe kalori," adatero Valpone. Amalimbikitsa kugwiritsa ntchito supuni 2 zokha patsiku kapena zocheperapo ngati zingatheke, chifukwa ngakhale pang'ono pokha zimanyamula pafupifupi magalamu 30 a mafuta.

Vinyo wofiyira

Chifukwa chilichonse chobweretsera galasi la Merlot ndichabwino, makamaka popeza kafukufuku akuwonetsa kuti mankhwala ophera antioxidant mu vinyo wofiira, resveratrol, amatha kuthana ndi matenda amtima. Koma pakadali pano, chinthu chabwino kwambiri chimasokoneza thanzi lanu lonse; Kumwa kwambiri mowa kumabweretsa kunenepa kwambiri, matenda a chiwindi, komanso chiopsezo chowonjezeka cha khansa, mwazina. Lamulo ndiloti muzimwa pang'ono.

"Sangalalani ndi magalasi angapo a vinyo mkati mwa sabata," akutero Valpone. "Magalasi atatu pa sabata ali bwino, koma yang'anani zomwe zili ndi shuga ndi ma calories owonjezera ngati mukuyang'ana zomwe mumadya."

Green Tea

Makatekini, ma antioxidants amphamvu omwe amapezeka mu tiyi wobiriwira, amachititsa kuti mowawu ukhale wodziwika bwino kwambiri pomenya matenda. Koma simungapindule ndi zabwino za tiyi pokhapokha mutamamwa makapu angapo patsiku.

"Ndizotheka kunena kuti mutha kukhala ndi makapu atatu kapena anayi patsiku, ngakhale kafukufuku wina akuwonetsa kuti zambiri zitha kuthana ndi khansa zina," akutero a Valpone.

Izi zati, mungafune kuchepetsa kudya kwanu, chifukwa chikho chimodzi chimadzaza thupi lanu ndi caffeine.

Mtedza

Monga gawo la zakudya zopatsa thanzi, mtedza umakhala wopatsa thanzi, makamaka chifukwa uli ndi mafuta acids, mavitamini, ndi mamineral osakwanira. Koma phatikizani zokhwasula-khwasula muzakudya zanu mosamala, chifukwa mumangofunika pang'ono tsiku lililonse kuti mugwiritse ntchito zopatsa thanzi.

"Ndimakonda kulangiza theka chikho cha maamondi tsiku lililonse kapena mtedza 10 mpaka 15 tsiku lonse osangalala ndekha, ndikuyika makeke ndi mbale za pasitala kuti zikhale zokoma, kuponyedwa m'masaladi, kapena kuwonjezeredwa ku smoothies," akutero a Valpone.

Mafuta a Azitona

Mafuta a maolivi nthawi zambiri amakondwerera phindu lake, yolumikizidwa kwambiri ndi monounsaturated fatty acid yake komanso antioxidant. Ndipo ngakhale kugwiritsa ntchito mafuta a azitona kuphika ndikofunikira, ndikofunikira kuyang'anira momwe mumadya.

"Ngakhale ndi mafuta abwino, [mafuta a maolivi] amabwera ndi magalamu 14 a mafuta pa supuni," akutero a Valpone. "Gwiritsirani ntchito supuni 2 patsiku: imodzi mu omelet yanu ndi ina mu chipwirikiti chanu, kenaka mugwiritseni ntchito vinyo wosasa kapena msuzi wa nkhuku potsalira."

Khofi

Chikho cha Joe ndichofunika kwambiri m'mawa uliwonse, koma mwina ndi komwe muyenera kuyimilira tsiku lililonse. Ngakhale kafukufuku akuwonetsa kuti ma anti-khansa a java amaika omwe amamwa khofi pachiwopsezo chochepa cha khansa yam'matumbo, m'mawere, komanso ma khansa am'maso, osagwiritsa ntchito izi ngati chodzikhululukira.

"Khofi wambiri atha kubweretsa jitters ndikugwedezeka, popeza tonse tikudziwa kuti caffeine imatha kuchita zinthu zopenga," akutero a Valpone. "Ndinganene kapu imodzi patsiku ndi yabwino, koma yesani tiyi wobiriwira kapena wakuda m'malo mwake chifukwa alibe asidi. Makapu atatu a khofi patsiku amachuluka kwambiri!"

Nsomba Zamafuta

Nsomba zonenepa, zonenepa monga salimoni, tuna, sardines, ndi trout zimadzaza ndi omega-3 fatty acids, mtundu wabwino wamafuta omwe amachepetsa zolembera m'mitsempha yanu. Koma amatchedwa nsomba zamafuta pazifukwa ndipo, ngakhale ali ndi thanzi labwino, akadali ndi ma calories ambiri. Kuphatikiza apo, kuchuluka kwa mercury mu nsomba zina monga tuna ndi chifukwa chabwino chochepetsera kudya kwanu kwa sabata. "Kutumikira kawiri pa sabata ndi njira yabwino yopezera omega-3s," adatero Valpone.

Peyala

Mapeyala osalala, okoma ndi chitsanzo china cha mafuta athanzi. Mukawonjezera mapeyala pazakudya zanu, thupi lanu limatenga lycopene ndi beta-carotene, ma antioxidants awiri amphamvu.

"Mafuta athanzi awa amakhala ndi kukoma kodabwitsa ndipo amaphatikizana bwino ndi saladi, mazira, kapena nsomba ndi nkhuku," adatero Valpone.

Apanso, komabe, avocado wambiri sakhala wathanzi. "Ngati awa ndiwo mafuta anu okha, khalani ndi amodzi patsiku, koma ngati mukudya kale mtedza ndi mafuta, yesani gawo limodzi mwa anayi kapena theka la peyala tsiku lililonse," a Valpone amalimbikitsa.

Adyo

Adyo wolemera kwambiri wa antioxidant ali ndi zabwino zambiri zotsutsana ndi khansa, koma simuyenera kumiza chakudya chanu kuti mukolole zobwezera. "Clove tsiku kapena ma clove atatu pa sabata ndi chiyambi chabwino, chifukwa anthu ambiri sakonda adyo," akutero a Valphone."Ngati ndi choncho, ponyani adyo wokazinga mu ma omelets anu, masaladi, zotsekemera, ndi mbale zomanga thupi."

Ngati mukudya zidebe za adyo wofinya, komabe, konzekerani kuthekera kwamatenda am'mimba, kutsegula m'mimba, ndi zovuta zina.

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