11 Vyakulya vyamwaza vyakulisezaseza

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Nthawi zonse timauzidwa kuti tisamadye zakudya zopatsa thanzi monga nthochi kapena mazira athunthu - pazifukwa zingapo kuyambira kuchuluka kwa shuga mpaka kudzaza mafuta. Chowonadi nchakuti, zambiri mwazakudya izi zasungidwa kukhothi lophikira, ndipo ndi nthawi yoti apilo yawo iperekedwe. Kodi, musadye nthochi? Ndipo nchiyani chomwe chingakhale cholakwika ndi mbatata? Iwo ali ndi potaziyamu kawiri pa nthochi!

Izi siziyenera kusungidwa mumsasa womwewo monga chopangira chopanda kanthu chomwe ndicholakwa chotsutsana ndi chakudya chenicheni, chakudya, ndi thupi la munthu. Michael Pollan akati "idyani chakudya," amatanthauza chakudya chenicheni monga zipatso ndi ndiwo zamasamba, mbewu zonse, ngakhale nsomba, nyama, ndi nyama zina. Akuti tisamadye "zinthu zodyedwa ngati chakudya." Chifukwa chake pali zitsanzo khumi ndi ziwiri za "chakudya chenicheni" chomwe muyenera kudya osatengera zomwe mwamva.

Kodi Mungadyetse Banja Lanu $15? Mayiko omwe ali ndi Zotsika Mtengo, Zotsika Mtengo Kwambiri

Msuzi wa Peanut

Kafukufuku akuwonetsa kuti anthu omwe amadya mtedza tsiku lililonse amakhala ndi zakudya zopatsa thanzi. Mtedza wa kirimba ukhoza kukhala wamafuta ambiri, koma 80% ya mafuta amenewo amachokera ku mafuta opaka monounsaturated ndi polyunsaturated. Chiponde ndi chakudya chokhala ndi mapuloteni ambiri okhala ndi mavitamini E ambiri, niacin, folic acid, magnesium, ndi antioxidants. Gulani batala wachilengedwe wopanda kanthu koma mtedza wapansi, kapena mafuta a chiponde omwe alibe mafuta, mafuta a chimanga a fructose, kapena sodium wochuluka.

Dzira Yolks

Mazira a mazira ndi chakudya chopatsa thanzi. Iwo ndi amodzi mwa zakudya zolemera kwambiri za choline, michere yoletsa kutupa yofunikira pakugwira ntchito kwa minyewa. Choline imathandizira kupanga mahomoni a "chimwemwe" serotonin, dopamine, ndi norephinephrine. Mazira a mazira ali ndi lutein ndi zeaxanthin, ma carotenoid awiri omwe amateteza motsutsana ndi kutayika kwa masomphenya. Ngakhale izi, magulu azaumoyo amalangizabe kuchepetsa ma yolks anayi pasabata.

Nthochi

Nthomba zimapeza rap yoipa chifukwa imakhala ndi chakudya chambiri komanso zopatsa mphamvu zokhudzana ndi zipatso zina; Komabe, nthochi zimakhala ndi vuto lochepa kwambiri la glycemic, kuyerekezera kuti chakudya chimatha kukweza magazi m'magazi mukatha kudya. Nthomba ndizochepa mafuta ndi sodium, koma yodzaza ndi potaziyamu, vitamini A, folic acid, ndi fiber. Ma calories samakhala ochulukirapo mukamadya nthochi theka, yofanana ndi kutumikiridwa.

Mabala Ozizira

Kutumiza nyama kumakhala bwino mukamagula zinthu zomwe zili ndi mafuta ochepa kwambiri. Sodium imachokera ku mchere wowonjezera ndi zotetezera sodium lactate ndi sodium phosphate. Mafuta okhuta amakhalanso ndi nyama zonse zamafuta (taganizirani: salami.) Ganizirani kupewa nitrate yomwe imasunga mtundu ndi mashelufu koma imatha kubweretsa chiopsezo cha khansa pakapita nthawi, ndipo yang'anani mabala ozizira omwe adakonzedwa kuchokera ku nyama yomwe ndi maantibayotiki ndi mahomoni opanga ngati kuli kofunikira kwa inu. Timakonda Applegate ham, Turkey, ndi nyama yankhumba chifukwa imakwaniritsa zofunikira zonsezi.

Mowa

Mowa wakhala gawo lazakudya zathanzi kuyambira kalekale. Alibe mafuta, cholesterol, kapena nitrates-ndipo amadzaza ndi zakudya zambiri, magnesium, selenium, potaziyamu, phosphorous, iron, calcium, biotin, folic acid, niacin, B-vitamins, ndi antioxidants. (Ales nthawi zambiri amakhala ndi ma antioxidants ambiri kuposa lager.) Kumwa mowa pang'ono kumachepetsa chiopsezo cha matenda amtima ndi sitiroko (izi zikutanthauza kumwa kamodzi patsiku kwa azimayi komanso zakumwa ziwiri kwa amuna).

Mkate

100% yambewu yonse ndi yopatsa thanzi. Njere zonse, monga tirigu wathunthu, zili ndi mbali iliyonse ya kernel-the bran, nyongolosi ndi starchy endosperm-intact. (Mkate woyengedwa ukusowa bran ndi majeremusi, kumene mavitamini ambiri, mchere, mapuloteni, ndi fiber zimachitika.) Ulusi wambiri umatanthawuza chakudya chokhala ndi 20 peresenti kapena kupitilirapo za mtengo watsiku ndi tsiku wa fiber pazakudya. Mkate uyenera kukhala gwero lalikulu la fiber mu zakudya.

Mkaka wa ng'ombe

Mkaka wochokera ku mpunga, amondi, kokonati, oats, ndi hemp sulowa m'malo mwa mkaka wa ng'ombe. Mkaka wa ng'ombe uli ndi magalamu 8 a mapuloteni pa chikho pomwe amphaka enawo ali ndi gramu imodzi yokha ya mapuloteni pa chikho. Ntchito iliyonse imaperekanso gawo limodzi mwa magawo atatu a zofunika pa tsiku ndi vitamini D ndi calcium, michere iwiri yomwe ingakhale yovuta kupeza kwina.

Mbatata

Mbatata ndi imodzi mwa zakudya zopatsa thanzi kwambiri padziko lapansi. Kwa ma calories 160, amapereka kumverera kwa kukhuta ndi zakudya zambiri kuphatikizapo potaziyamu, fiber, vitamini C, calcium, ndi magnesium. Chifukwa chakuti michere ili pansi pa khungu, siyani khungu koma liyipukuteni musanaphike kuchotsa dothi, mankhwala ophera tizilombo, ndi zotsalira zina. Komanso, kuphika ndi kuwotcha mbatata, m'malo kuwira, chifukwa michere imalowa m'madzi ophikira. Yesani Izi: Sriracha Oven Fries.

Nyemba zamzitini

Boma la United States limatiuza kuti tizidya makapu osachepera atatu a nyemba mlungu uliwonse. Izi ndichifukwa choti nyemba zilibe mafuta, shuga, ndi sodium koma zimadzaza ndi zomanga thupi, ma fiber, mavitamini B, ndi mchere wambiri. Ndipo ndiotsika mtengo. Koma ndani akufuna kuviika nyemba usiku wonse ndikuphika kwa mphindi 45? Lowani: nyemba zamzitini. Kuti muchepetse sodium, gulani mitundu yotsika kwambiri ya sodium ndikutsuka nyemba zotsekedwa m'madzi kwa mphindi imodzi.

Zazitini Tuna

Nsomba ndi chakudya chopatsa thanzi kwambiri, chomwe chili ndi mapuloteni ambiri, mavitamini a B, potaziyamu, ayodini, ndi zinki. Nsomba zamafuta, kuphatikizapo tuna, zilinso ndi omega-3 fatty acids wambiri, zomwe zimagwira ntchito motsutsana ndi matenda a mtima. Tuna, komabe, imatha kukhala ndi mercury, yomwe imawopseza ana, amayi apakati ndi oyamwitsa, komanso amayi omwe akukonzekera kutenga pakati. US Environmental Protection Agency (EPA) imauza maguluwo kuti achepetse nsomba zamzitini pafupifupi ma ola atatu pa sabata. Komanso zindikirani: nsomba yakuda "chunk light" ili ndi mercury yochepera katatu kuposa yoyera.

Ng'ombe

Palibe chifukwa chodula ng'ombe yowonda pazakudya zanu. Zachidziwikire, ng'ombe yanthaka 90/10 yadzaza mafuta, koma gawo limodzi lokhala ndi ma ola atatu limangokhala ndi 25 peresenti ya malire a tsiku ndi tsiku. Ng'ombe yodzaza ndi mapuloteni, niacin, vitamini B12, chitsulo, zinc, selenium, ndi michere ina. Kudya kamodzi kapena kawiri kanyama kofiira sabata iliyonse ndikokwanira ndipo gawo labwino kwambiri ndi ma ola atatu kapena anayi. Kuonjezera apo, nyama yofiira iyenera kudulidwa ndi mafuta owoneka ndi mabala ochepetsetsa monga nyama yozungulira, sirloin, tenderloin, ndi flank ndizo zosankha zabwino kwambiri. Yesani Izi: Jalapeno Cheddar Burger Bite Kabobs.

Wolemba Mary Hartley, RD, MPH wa DietsInReview.com

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