Zakudya 10 Zoyipa Kwambiri Kuti Muzidya M'mawa

Zamkati

• 1. Chakudya cham'mawa
• 2. Zikondamoyo ndi Waffles
• 3. Tilandire Ndi Margarine
• 4. Muffin
• 5. Madzi a Zipatso
• 6. Zofufumitsa
• 7. Ma Scones Ndi Kupanikizana ndi Kirimu
• 8. Yogurt Yopanda Mafuta
• 9. Mabotolo a Granola
• 10. Zakudya Zakudya Zakudya Zam'mawa Zopanda Gluten
• Tengani Uthenga Wanyumba

Mwinamwake mwamvapo kuti chakudya cham'mawa ndi chakudya chofunikira kwambiri patsikulo.

Komabe, izi ndi nthano chabe.

Ngakhale zitha kukhala zowona kwa anthu ena, ena amachita bwino akamadya chakudya cham'mawa.

Kuphatikiza apo, kudya chakudya cham'mawa choyipa kumatha kukhala koyipitsitsa kuposa kusadya konse.

Chakudya cham'mawa chopatsa thanzi chimaphatikizira fiber, mapuloteni ndi mafuta athanzi omwe amakupatsani mphamvu ndikukupangitsani kukhala okhuta.

Mosiyana ndi izi, chakudya cham'mawa chopatsa thanzi chimatha kukupangitsani kukhala aulesi, kukupatsani kunenepa ndikuwonjezera chiopsezo cha matenda osatha.

Nazi zakudya 10 zoyipa kwambiri zomwe mungadye m'mawa.

1. Chakudya cham'mawa

Anthu ambiri amaganiza kuti tirigu wam'mawa ndi chakudya chopatsa thanzi kwa ana ndi akulu.

Phukusi lachimanga nthawi zambiri limakhala ndi zonena zaumoyo, monga "imakhala ndi mbewu zonse." Chizindikiro chingatanthauzenso kuti chimanga ndi gwero labwino la michere monga vitamini A ndi ayironi.

M'malo mwake, chimanga ichi chimakonzedwa bwino ndipo chimangokhala ndi njere zochepa. Komanso, mavitamini amawonjezeredwa mwanjira inayake yotchedwa fortification.

Kafukufuku wina adapeza kuti ana omwe amadya chakudya cham'mawa chokhazikika cholimbikitsira chitetezo chamthupi amatha kudwala pafupipafupi ngati ana omwe samadya phala ija).

Maphala am'mawa ogula amakhala ndi tirigu woyengedwa (osati wathunthu) ndi shuga.

M'malo mwake, shuga nthawi zambiri amakhala woyamba kapena wachiwiri pamndandanda wazosakaniza. Pamwamba pamndandanda, ndikuchulukirachulukira.

Lipoti la 2011 lochokera ku Environmental Working Group (EWG) lidasanthula zakudya zina zam'mawa zodyedwa ndi ana. Zinapeza kuti chikho chimodzi chotsekera nthawi zambiri chimakhala ndi shuga wambiri kuposa chokoleti chokoleti 3.

Ngakhale zisangalalo "zopatsa thanzi", monga granola yomwe imakhala ndi oats, nthawi zambiri imadzazidwa ndi shuga.

Kudya shuga wambiri kumatha kubweretsa chiopsezo cha kunenepa kwambiri, mtundu wa 2 shuga, matenda amtima ndi matenda ena ambiri ().

Zakudya zambiri zam'mawa zam'mawa ndizoposa shuga kuposa ma cookie ndi mchere. Kuwonjezera mbewu zonse kapena mavitamini opangira mavitamini sizimawapangitsa kukhala osankha bwino.

2. Zikondamoyo ndi Waffles

Zikondamoyo ndi waffles ndizosankha zodziwika bwino podyera kumapeto kwa sabata kunyumba kapena m'malesitilanti.

Zikondamoyo zonse ndi ma waffle amakhala ndi ufa, mazira, shuga ndi mkaka. Amaphika mosiyana, komabe, kuti akwaniritse mawonekedwe ndi mawonekedwe ake.

Ngakhale ali ndi zomanga thupi zochulukirapo kuposa zinthu zina zam'mawa, zikondamoyo ndi ma waffles amakhala ndi ufa woyengedwa kwambiri. Ofufuza ambiri amakhulupirira kuti mbewu zoyengedwa ngati ufa wa tirigu zimapangitsa kuti insulin isalimbane ndi kunenepa kwambiri (,).

Kuphatikiza apo, zikondamoyo ndi ma waffles nthawi zambiri amakhala ndi manyuchi a pancake, omwe amakhala ndi madzi a chimanga a fructose.

Madzi a chimanga a high-fructose amatha kuyambitsa kutupa komwe kumayendetsa kukana kwa insulin, komwe kumatha kubweretsa matenda a shuga kapena mtundu wa 2 shuga ().

Mafuta a mapulo oyera ndi abwino kuposa mankhwala a zikondamoyo, komabe amakhala ndi shuga wambiri, omwe amawonjezera zopatsa mphamvu zopanda chakudya.

Malinga ndi American Heart Association, anthu ambiri amadya kawiri kuposa masiku omwe akuwonjezera tsiku lililonse la shuga wowonjezera ().

Zikondamoyo ndi ma waffles amapangidwa kuchokera ku ufa woyengedwa komanso wokhala ndi shuga wambiri. Amatha kulimbikitsa kukana kwa insulin ndikuwonjezera chiopsezo cha kunenepa kwambiri, mtundu wa 2 shuga ndi matenda ena.

3. Tilandire Ndi Margarine

Tositi yokhala ndi majarini ingawoneke ngati chisankho chabwino cha kadzutsa, chifukwa mulibe mafuta okhuta kapena shuga.

Komabe, ichi ndi chakudya cham'mawa chopanda thanzi pazifukwa ziwiri.

Choyamba, chifukwa ufa womwe mumkate wambiri umayengedwa, umakupatsani zakudya zochepa komanso zoperewera pang'ono.

Chifukwa imakhala ndi ma carbs oyeretsedwa kwambiri komanso imakhala ndi fiber yochepa, imatha kuthira shuga m'magazi anu mwachangu kwambiri.

Kuchuluka kwa shuga m'magazi kumabweretsa njala yochulukirapo yomwe imakupangitsani kudya kwambiri pa chakudya chotsatira, chomwe chingakupangitseni kunenepa ().

Chachiwiri, ma margarines ambiri amakhala ndi mafuta, omwe ndi mafuta osavulaza kwambiri omwe mungadye.

Opanga zakudya amapanga mafuta osakaniza powonjezera haidrojeni m'mafuta a masamba kuti aziwoneka ngati mafuta okhuta, omwe ndi olimba kutentha.

Ngakhale kafukufuku sanawonetse mafuta odzaza kuti avulaze, mafuta opatsirana ndiyabwino kwa inu. Pali umboni wochuluka wosonyeza kuti mafuta opatsirana amatupa kwambiri ndipo amachulukitsa chiopsezo cha matenda (8,,,).

Komanso kumbukirani kuti margarine atha kulembedwa kuti "mafuta opanda mafuta" komabe ali ndi mafuta osunthira, bola ngati ndi ochepera 0,5 magalamu pakatumikira ().

Chotupitsa ndi margarine chimakulitsa shuga wamagazi ndi insulin, zimayambitsa njala yochulukirapo ndipo zimawonjezera chiopsezo chanu chonenepa komanso matenda amtima.

4. Muffin

Ngakhale amadziwika kuti ndi athanzi, ma muffin ambiri ndimakeke ang'onoang'ono obisika.

Amapangidwa kuchokera ku ufa woyengedwa, mafuta a masamba, mazira ndi shuga. Chokhacho chokhacho chopatsa thanzi ndi mazira.

Kuphatikiza apo, muffins ogulitsa ogulitsa nthawi zambiri amakhala akulu kwambiri. Ndemanga imodzi idapeza kuti muffin wokhala ndi phukusi amaposa kukula kwa gawo la USDA ndi 333% ().

Kukula kwakukulu kwamitundu yayikulu pazaka 30 zapitazi akukhulupirira kuti kutengapo gawo lalikulu mu mliri wa kunenepa kwambiri.

Nthawi zina ma muffin amakhala ndi shuga wowonjezera, kapena amadzazidwa ndi tchipisi cha chokoleti kapena zipatso zouma, ndikuwonjezeranso shuga ndi zonenepetsa zawo.

Muffin nthawi zambiri amakhala ndi ufa woyengedwa bwino, mafuta oyengedwa masamba ndi shuga, zonse zomwe sizabwino kwenikweni.

5. Madzi a Zipatso

Madzi azipatso ndi chimodzi mwazisankho zoyipa kwambiri zomwe mungapange ngati mukuyesetsa kupewa njala, kunenepa komanso matenda osachiritsika.

Madzi ena azipatso pamsika amakhala ndi madzi ochepa kwambiri ndipo amatsekemera ndi shuga kapena madzi a chimanga a high-fructose. Kuchuluka kwa shuga kumawonjezera chiopsezo chanu cha kunenepa kwambiri, matenda amadzimadzi, mtundu wa 2 shuga ndi matenda ena (,,).

Ngakhale msuzi wa zipatso 100% uli ndi shuga wambiri. Kumwa madzi ambiri azipatso kumatha kukhala ndi zotsatirapo zofanana pakulemera kwanu komanso thanzi lanu monga kumwa zakumwa zotsekemera ().

Kumwa msuzi wazipatso kumapangitsa kuti magazi anu azikwera mwachangu kwambiri chifukwa palibe mafuta kapena CHIKWANGWANI chochepetsera kuyamwa. Zomwe zimayambitsa insulin ndikutaya shuga m'magazi kumatha kukupangitsani kutopa, kugwedezeka komanso kumva njala.

Ngakhale amadziwika kuti ali ndi thanzi labwino, msuzi wazipatso amadwala kwambiri shuga. Imakhala ndi kuchuluka kofanana ndi soda.

6. Zofufumitsa

Zofufumitsa ndizosavuta mwachangu komanso chosavuta kadzutsa. Komabe, zosakaniza zawo sizabwino kwenikweni.

Mwachitsanzo, Pop Tarts mumakhala ufa woyera, shuga wofiirira, manyuchi apamwamba a chimanga cha fructose ndi mafuta a soya.

Chidziwitso chazaumoyo "chophikidwa ndi zipatso zenizeni" chimawunikidwa kutsogolo kwa bokosi, poyesa kukutsimikizirani kuti mitanda iyi ndi chakudya cham'mawa chopatsa thanzi.

Kuphatikiza pa kukhala ndi shuga wambiri komanso ufa woyengedwa, zophika zotsekemera zimakhala ndi magalamu angapo a mapuloteni.

Kafukufuku wina adawonetsa kuti azimayi omwe amadya chakudya cham'mawa ndi magalamu atatu a mapuloteni ndi 44 magalamu a carbs anali ndi njala ndipo amadya kwambiri nthawi yamasana kuposa azimayi omwe amadya chakudya cham'mawa chokhala ndi mapuloteni ambiri ().

Zofufumitsa zimakhala ndi shuga wambiri komanso ma carbs oyeretsedwa, komabe zili ndi mapuloteni ochepa, omwe amatha kuwonjezera njala komanso kudya chakudya.

7. Ma Scones Ndi Kupanikizana ndi Kirimu

Miyala yokhala ndi kupanikizana imakhaladi ngati mchere kuposa chakudya.

Miyala imapangidwa posakaniza ufa woyengedwa wa tirigu, batala ndi shuga ndi zonunkhira zomwe mukufuna. Kenako mtandawo amawupanga kukhala wozungulira pang'ono ndikuphika.

Nthawi zambiri amakhala ndi zonona ndi kupanikizana kapena odzola. Chotsatira chake ndi chakudya chambiri chambiri, chakudya cham'mawa chokhala ndi michere yochepa komanso zomanga thupi.

Kafukufuku wasonyeza kuti CHIKWANGWANI chimakhala ndi maubwino ambiri, kuphatikiza kusunga shuga m'magazi anu moyenera. Zimakupangitsanso kuti mukhale osakhutira kotero kuti mumatha kudya pang'ono ().

Kumbali inayi, kudya chakudya cham'mawa chomwe chili ndi ma carbs oyeretsedwa kumatha kuthyola shuga wamagazi ndikupangitsani kukhala ndi njala.

Pakafukufuku wina, ana onenepa kwambiri akuti adamva njala komanso osakhutitsidwa atadya chakudya chokhala ndi carb yambiri kuposa atadya chakudya chokhala ndi mapuloteni ambiri. Njala yawo komanso kukhuta kwa mahomoni nazonso zasintha ().

Ma scone okhala ndi kirimu ndi kupanikizana samapereka zakudya zochepa kupatula ma calories. Ma carbs opukutidwa mosavuta komanso kusowa kwa fiber kumatha kuyendetsa njala, zomwe zimapangitsa kuti anthu azidya chakudya chochulukirapo.

8. Yogurt Yopanda Mafuta

Mbale ya mkaka wopanda mkaka wonse wa Greek yogurt wokhala ndi zipatso ndi chitsanzo chabwino cha kadzutsa wathanzi.

Komabe, chidebe chopanda mafuta, chotsekemera chotsekemera cha zipatso sichikhala.

M'malo mwake, ma yogurts ambiri osakhala mafuta amakhala ndi shuga wambiri kuposa ayisikilimu wofananira.

Mafuta amakuthandizani kuti mukhale okhuta chifukwa zimatenga nthawi yayitali kupukusa kuposa ma carbs, komanso zimayambitsa kutulutsa kwa hormone yodzaza ndi cholecystokinin (CCK) ().

Kuchotsa mafuta kuchokera mkaka ndikuwonjezera shuga kumasintha chakudya chopatsa thanzi chakudya cham'mawa kukhala chakudya choyenera nthawi zina.

Yogurt yotsekemera yopanda mafuta imakhala ndi shuga wambiri, ndipo imatha kukhala ndi zochuluka kuposa ayisikilimu. Komanso ilibe mafuta amkaka achilengedwe omwe amatha kuwonjezera kukhuta.

9. Mabotolo a Granola

Mabala a Granola angamveke ngati njira zabwino zodyera chakudya cham'mawa, koma nthawi zambiri amakhala osaposa maswiti.

Ngakhale ma oats osakonzedwa amakhala ndi michere yambiri, mipiringidzo ya granola imangopatsa magalamu atatu a fiber, pafupifupi. Komabe, ali ndi shuga wambiri wowonjezera.

M'malo mwake, mitundu ina yotchuka kwambiri imakhala ndi shuga, madzi a chimanga ndi uchi. Shuga wochuluka ameneyu amatha kukweza shuga wamagazi, kuchuluka kwa insulin komanso kutupa ().

Popitiliza kukweza shuga wawo, mipiringidzo ya granola nthawi zina imakhala ndi tchipisi cha chokoleti kapena zipatso zouma.

Mapuloteni okhala ndi mipiringidzo ya granola amakhalanso otsika, kutsimikiziranso kuti ndiwosankha bwino kadzutsa.

Mabala a Granola nthawi zambiri amakhala ndi mitundu ingapo ya shuga yomwe imakhudza shuga m'magazi komanso insulin. Amakhalanso ndi mapuloteni komanso fiber.

10. Zakudya Zakudya Zakudya Zam'mawa Zopanda Gluten

Zakudya zopanda gilateni zatchuka kwambiri m'zaka zaposachedwa chifukwa chodandaula za zovuta zomwe zingachitike chifukwa cha matenda a gluten ().

Ngakhale kulibe vuto kupewa gluten, kudya zakudya zambiri zopangidwa ndi gluteni zomwe zilipo tsopano kumatha kubweretsa zovuta.

Mwachitsanzo, ufa wopangidwa kuchokera ku mpunga, mbatata ndi tapioca m'malo mwa ufa wa tirigu mu buledi wopanda gilateni ndi zinthu zophikidwa.

Maofesiwa amakhala ndi glycemic index, chifukwa chake amakweza shuga wamagazi mwachangu. Kukula kumeneku kumabweretsa milingo yambiri ya insulini yomwe imatha kubweretsanso njala ndi kunenepa ().

Komanso, zikondamoyo zopanda gilatini, ma muffin ndi zinthu zina zophika sizabwino kuposa mitundu yazikhalidwe za tirigu chifukwa cha mapuloteni ochepa komanso fiber.

Zakudya zopanda Gluten zimapangidwa ndi ufa womwe umakweza shuga wamagazi, womwe ungapangitse kuti insulin ikweze, kudya kwambiri komanso kunenepa. Amakhalanso ndi protein ndi fiber, zomwe zimathandizira kukhala wokwanira.

Tengani Uthenga Wanyumba

Chakudya cham'mawa chimatha kukupangitsani kuti mukhale ndi tsiku lamphamvu kwambiri, shuga wokhazikika wamagazi ndikuwongolera chilakolako chanu ndi kulemera kwanu.

Kumbali inayi, kusankha koyipa pa kadzutsa kungakusiyeni njala ndikuvutika kuti mupite tsiku lonse.

Ikhozanso kuwonjezera chiopsezo chanu chodwala mtsogolo.

Ngati mupita kukadya kadzutsa, pangani imodzi yomwe ili ndi mapuloteni, mafuta athanzi ndi ulusi kuchokera kuzinthu zosakonzedwa, zakudya zonse.