Zakudya 10 "Zochepa Mafuta" Zomwe Zili Zoipa Kwa Inu

Zamkati

• 1. Chakudya Cham'mawa Chakudya Chochepa
• 2. Zakumwa Zam'khofi Zonenepa Kwambiri
• 3. Yogurt Yotentha Kwambiri
• 4. Kuvala Saladi Wochepa Mafuta
• 5. Buluu Wamchere Wotsika
• 6. Ma Muffin Opanda Mafuta
• 7. Yogurt Yosazizira Mafuta
• 8. Ma cookies Ochepa
• 9. Mabala Odzaza Mafuta
• 10. Sandwich Yochepa Kwambiri Imafalikira
• Tengani Uthenga Wanyumba

Anthu ambiri amagwirizanitsa mawu akuti "mafuta ochepa" ndi thanzi kapena zakudya zopatsa thanzi.

Zakudya zina zopatsa thanzi, monga zipatso ndi ndiwo zamasamba, zimakhala zopanda mafuta ambiri.

Komabe, zakudya zopanda mafuta ambiri nthawi zambiri zimakhala ndi shuga wambiri komanso zinthu zina zosapatsa thanzi.

Nazi zakudya 10 zopanda mafuta zomwe sizabwino kwa inu.

1. Chakudya Cham'mawa Chakudya Chochepa

Mwanjira zina, chimanga cham'mawa chimawoneka ngati njira yabwino yoyambira tsiku lanu.

Mwachitsanzo, ndi mafuta ochepa komanso otetezedwa ndi mavitamini ndi mchere. Phukusili mulinso mndandanda wazachipatala monga "uli ndi mbewu zonse."

Komabe, chimanga chambiri chimadzaza ndi shuga. Mu gawo la zosakaniza, shuga nthawi zambiri amakhala chinthu chachiwiri kapena chachitatu chomwe chatchulidwa, kutanthauza kuti chilipo chambiri.

M'malo mwake, lipoti la 2014 lochokera ku Environmental Working Group lidapeza kuti chimanga chozizira cham'mawa chimakhala ndi pafupifupi 25% ya shuga polemera.

Kuphatikiza apo, sikuti ndi shuga woyera yekha yemwe muyenera kuda nkhawa. Shuga woyera, shuga wofiirira, madzi a chimanga a high-fructose ndi uchi zonse zimakhala ndi fructose.

Kuchuluka kwa fructose kumalumikizidwa ndi chiopsezo chowonjezeka cha kunenepa kwambiri, matenda amtima, matenda a impso, mtundu wa 2 shuga ndi mavuto ena azaumoyo ().

Kuphatikiza apo, chimanga "chopatsa thanzi" chochepa kwambiri chimatha kukhala cholakwika kwambiri.

Mwachitsanzo, theka chikho (49 magalamu) a mafuta ochepa omwe ali ndi mafuta ochepa amakhala ndi magalamu 14 a shuga. Izi zikutanthauza kuti 29% yama calories onse ndi shuga (2).

Maphala a kadzutsa opanda mafuta ambiri, otsekemera amakhala ndi shuga wambiri, kuphatikiza mitundu "yathanzi" monga granola.

2. Zakumwa Zam'khofi Zonenepa Kwambiri

Khofi ndi chimodzi mwa zakumwa zabwino kwambiri zomwe mungamwe.

Lili ndi ma antioxidants omwe amateteza thanzi la mtima ndipo amakhala ndi chiopsezo chotsika cha matenda amtundu wa 2 (3,).

Khofi imakhalanso ndi caffeine, yomwe imatha kukonza magwiridwe antchito am'maganizo ndi thupi pomwe imakulitsa kagayidwe kachakudya (5, 6).

Kumbali inayi, shuga wambiri wokhala ndi zakumwa zonunkhira zonenepa kwambiri zimatha kusokoneza thanzi.

Mwachitsanzo, chakumwa 16-oz (450-gramu) cha nonfat mocha chimakhala ndi magalamu awiri okha a mafuta koma 33 magalamu a shuga. Ndiwo 57% ya ma calories onse (7).

Sikuti chakumwachi chimangopereka chiwongola dzanja chachikulu cha fructose, koma chimakhala chamadzimadzi, chomwe chikuwoneka kuti chikuwononga thanzi ().

Zakudya zamadzimadzi sizokhutiritsa monga zopatsa mphamvu kuchokera ku chakudya chotafuna. Amalimbikitsa kudya kwama calorie tsiku lililonse komwe kumatha kubweretsa kunenepa (,).

Kuwonjezera shuga ku khofi kumasintha chakumwa chopatsa thanzi kukhala chomwe chingapangitse kunenepa kwambiri ndi matenda.

3. Yogurt Yotentha Kwambiri

Yogurt idadziwika kale kuti ndi chakudya chopatsa thanzi.

Kafukufuku akuwonetsa kuti chigwa yogurt itha kuthandizira kuchepa thupi ndikupangitsa kuti thupi likhale lolimba, mwanjira ina powonjezera kuchuluka kwa mahomoni okwanira GLP-1 ndi PYY ().

Komabe, yogurt wamafuta ochepa, wotsekemera amakhala ndi shuga wambiri kuti akhale woyenera kusankha.

M'malo mwake, mitundu yambiri ya yogurt yamafuta ochepa komanso yopanda mafuta imakhala ndi shuga wambiri monga zokometsera.

Mwachitsanzo, ma ola 8 (240 magalamu) azipatso zonunkhira zipatso, yogurt yopanda mafuta imakhala ndi magalamu 47 a shuga, omwe amakhala pafupifupi ma supuni 12. Poyerekeza, kutumikiranso kofananira kwa chokoleti kumakhala ndi magalamu 38 a shuga (12, 13).

Mafuta a nonfat komanso mafuta ochepa amakhala ndi conjugated linoleic acid (CLA), kampani yomwe imapezeka mumafuta amkaka omwe amawononga mafuta (,).

Yogurt yopanda kanthu yopangidwa ndi mkaka wonse ndi yathanzi, koma yogurt wamafuta ochepa akhoza kukhala shuga wambiri monga ndiwo zochuluka mchere.

4. Kuvala Saladi Wochepa Mafuta

Kuvala saladi kumawonjezera kununkhira kwa ndiwo zamasamba zosaphika ndipo kumatha kuwonjezera thanzi la saladi.

Mavalidwe amtundu wa saladi amakhala ndi mafuta ambiri, omwe amathandiza thupi lanu kuyamwa mavitamini osungunuka mafuta A, D, E ndi K.

Kuphatikiza apo, mafuta amakuthandizani kuyamwa ma antioxidants pazakudya monga masamba obiriwira, kaloti ndi tomato (,).

Mosiyana ndi izi, mavalidwe ochepa a saladi wopanda mafuta komanso opanda mafuta samathandizira thanzi lanu pakudya kwanu.

Ambiri mwa iwo amakhalanso ndi shuga komanso zotetezera.

Ngakhale sizodabwitsa kuti mavalidwe otsekemera monga uchi wa mpiru ndi Chilumba cha Thousand ali ndi shuga wambiri, enanso ambiri amanyamulanso shuga kapena manyuchi a chimanga a fructose. Izi zimaphatikizapo mavalidwe aku Italiya opanda mafuta.

Mavalidwe abwino kwambiri a saladi amapangidwa opanda shuga ndipo amakhala ndi mafuta achilengedwe monga maolivi, omwe amapindulitsa thanzi la mtima (,,).

Mavalidwe a saladi wopanda mafuta ambiri komanso opanda mafuta amakhala ndi shuga ndi zowonjezera koma samapindula ndi mafuta athanzi ngati maolivi.

5. Buluu Wamchere Wotsika

Chiponde ndi chakudya chokoma komanso chotchuka.

Kafukufuku akuwonetsa kuti chiponde ndi batala wamtedza zitha kukhala ndi phindu pakulamulira chilakolako, kulemera kwa thupi, shuga m'magazi komanso thanzi la mtima (,,,).

Ndizowonjezera mafuta a monounsaturated, kuphatikiza oleic acid, yomwe imatha kukhala ndi zabwino zambiri.

Komabe, dziwani kuti batala wachilengedwe wamchere umakhala ndi mtedza wokha komanso mwina mchere.

Mosiyana ndi izi, batala wamafuta ochepetsedwa amakhala ndi shuga komanso madzi a chimanga a high-fructose.

Kuphatikiza apo, ngakhale mafuta onse achepetsedwa kuchoka pa magalamu 16 kufika pa 12, ena mwa mafuta abwinobwino a monounsaturated asinthidwa ndi mafuta azakudya zamasamba.

Zakudya zopatsa mafuta zachilengedwe zamchere ndi mafuta ochepetsedwa amchere ndi chimodzimodzi: zopatsa mphamvu 190 mu supuni 2. Komabe, batala wachilengedwe wachilengedwe amakhala wathanzi kwambiri.

Mafuta a chiponde ochepetsedwa amakhala ndi shuga ndi mafuta osinthidwa komabe amapereka ma calorie ofanana ndi batala wachilengedwe, yemwe amakhala wathanzi kwambiri.

6. Ma Muffin Opanda Mafuta

Ma muffin opanda mafuta ambiri angawoneke ngati njira yathanzi kuposa zinthu zina zophika, koma sizabwino kwenikweni.

Kagulu kakang'ono, ma gramu 71, mafuta obiriwira abuluu amakhala ndi magalamu 19 a shuga. Izi ndi 42% zama calorie (25).

Komabe, iyi ndi muffin wocheperako kuposa momwe mungapezere mu shopu ya khofi kapena malo ogulitsira.

Gulu limodzi la ofufuza lidanenanso kuti muffin wamalonda wamalonda ndiwoposa 300% kuposa kukula kwa USDA ().

Kupatula ma muffin a chinangwa, ma muffin omwe alibe mafuta ambiri amakhala ndi fiber ndipo nthawi zambiri amakhala ndi index ya glycemic index (GI). Zakudya zapamwamba kwambiri zimakulitsa shuga wamagazi mwachangu, zomwe zitha kuwonjezera njala yomwe imayambitsa kudya kwambiri ndikupangitsa kunenepa ().

Ma muffin omwe alibe mafuta ambiri amakhala ndi shuga wambiri ndipo amakhala ndi mndandandanda wa glycemic womwe ungayambitse njala, kudya mopitirira muyeso komanso kunenepa.

7. Yogurt Yosazizira Mafuta

Yogurt yozizira kwambiri yachisanu amawerengedwa kuti ndi thanzi labwino kuposa ayisikilimu chifukwa ndi mafuta ochepa kwambiri.

Komabe, muli shuga wambiri ngati ayisikilimu, ngati siochulukirapo.

Magalamu 100 (3.5 oz) a yogurt yachisanu wopanda mafuta amakhala ndi magalamu 24 a shuga, pomwe ayisikilimu ochulukirapo amakhala ndi magalamu 21 (28, 29).

Kuphatikiza apo, magawo amakulidwe a yogurt wachisanu amakhala okulirapo kuposa a ayisikilimu.

Yogurt yozizira imakhala ndi shuga wochuluka kapena wochuluka kuposa ayisikilimu, ndipo nthawi zambiri umadyedwa kwambiri.

8. Ma cookies Ochepa

Ma cookie ochepa samakhala athanzi kuposa ma cookie ena. Komanso sizokoma.

Pamene mafuta ochepa anali atafika pachimake mzaka za m'ma 1990, ma cookie ambiri opanda mafuta adadzaza mashelufu ogulitsa.

Komabe, ofufuza adapeza kuti mitundu yotsika yamafuta iyi siyinali yokhutiritsa poyerekeza ndi yoyambirira ().

Kuphatikiza apo, ma cookie opanda mafuta nthawi zambiri amapangidwa ndi ufa woyengedwa, womwe ndi wopanda thanzi.

Ma cookies opanda mafuta komanso opanda mafuta sali athanzi kuposa ma cookie wamba. Amakhala ndi shuga kwambiri komanso amakula bwino.

9. Mabala Odzaza Mafuta

Mabala a chimanga ochepa mafuta amagulitsidwa ngati chakudya chokwanira kwa anthu otanganidwa.

Kunena zowona, amadzaza ndi shuga ndipo amakhala ndi mapuloteni ochepa kwambiri, michere yomwe imalimbikitsa kukwanira.

M'malo mwake, kafukufuku akuwonetsa kuti kudya zokhwasula-khwasula zomanga thupi kwambiri kungathandize kupewa kudya mopitirira muyeso ().

Malo amodzi odziwika bwino okhala ndi mafuta ochepa, omwe amakhala ndi sitiroberi amakhala ndi magalamu 13 a shuga koma 1 gramu wa fiber ndi 2 magalamu a protein (33).

Mabotolo amchere omwe mumakhala mafuta ochepa amakhala ndi shuga wambiri koma ma fiber komanso mapuloteni ochepa. Kuphatikiza apo, ali ndi shuga wambiri kuposa zipatso.

10. Sandwich Yochepa Kwambiri Imafalikira

Kufalikira kwa mafuta ochepa monga margarine sikusankha mwanzeru.

Ngakhale ali ndi mafuta ochepa kuposa kufalikira koyambirira monga batala, amakhalabe ndi mafuta azamasamba omwe angakhudze thanzi.

Kuphatikiza apo, kuunika kwina kumafalikira makamaka komwe kumagulitsidwa ngati "wathanzi lamtima" kumakhala ndi mafuta ochepa, omwe amalumikizidwa ndi kutupa, matenda amtima komanso kunenepa kwambiri (,,).

Kwenikweni ndi thanzi labwino kugwiritsa ntchito mafuta ochepa kapena mayo wathanzi m'malo mochita mafuta ochepa.

Margarine wopanda mafuta komanso kufalikira amasinthidwa kwambiri. Amapangidwa ndimafuta opanda masamba osapatsa thanzi ndipo nthawi zambiri amakhala ndi mafuta osintha.

Tengani Uthenga Wanyumba

Zakudya zonenepa kwambiri zingaoneke zathanzi, koma nthawi zambiri zimakhala ndi shuga ndi zinthu zina zosapatsa thanzi. Izi zimatha kubweretsa njala yambiri, kunenepa kwambiri ndi matenda.

Kuti mukhale ndi thanzi labwino, ndibwino kudya zakudya zosakonzedwa, zathunthu. Izi zikuphatikiza zakudya zomwe zili mwachilengedwe mafuta ochepa, komanso zakudya zomwe mwachilengedwe zimakhala ndi mafuta athanzi.