Njira 11 Zosavuta Zoyambira Kudya Kwabwino Masiku Ano

Zamkati

• Kodi kudya koyera ndi chiyani?
• 1. Idyani ndiwo zamasamba ndi zipatso
• 2. Chepetsani zakudya zopangidwa kale
• 3. Werengani zolemba
• 4. Siyani kudya carbs woyengedwa
• 5. Pewani mafuta a masamba ndikufalikira
• 6. Pewani shuga wowonjezera m'njira iliyonse
• 7. Chepetsani kumwa mowa
• 8. Sinthanitsani ndiwo zamasamba m'maphikidwe
• 9. Pewani zakudya zokhwasula-khwasula
• 10. Pangani madzi kukhala chakumwa chanu chachikulu
• 11. Sankhani chakudya kuchokera kuzinyama zomwe zakula bwino
• Mfundo yofunika

Mawu oti "kudya koyera" afala kwambiri m'magulu azachipatala.

Ndi njira yazakudya yomwe imayang'ana kwambiri pazakudya zatsopano. Moyo wamtunduwu ukhoza kukhala wosavuta komanso wosangalatsa malinga ngati mutsatira malangizo angapo.

Nawa maupangiri 11 osavuta kuti muyambe kudya oyera.

Kodi kudya koyera ndi chiyani?

Kudya koyera kulibe chochita ndi chakudya chokhala choyera kapena chodetsa.

Zimangotanthauza kusankha zakudya zosakonzedwa pang'ono, zomwe zimapindulitsa kwambiri.

Lingaliro ndikudya zakudya zomwe zili pafupi kwambiri ndi chilengedwe chawo momwe zingathere.

Kusankha zakudya zoyenera komanso zokhazikika ndi gawo limodzi la kudya koyera.

Chidule Woyera
kudya kumaphatikizapo kusankha zakudya zomwe sizingakonzedwe pang'ono, ndikukwezedwa moyenera,
komanso wolemera mu michere yachilengedwe.

1. Idyani ndiwo zamasamba ndi zipatso

Masamba ndi zipatso mosakayikira ndi athanzi.

Amadzaza ndi CHIKWANGWANI, mavitamini, mchere, ndi mankhwala obzala omwe amathandiza kulimbana ndi kutupa komanso kuteteza maselo anu kuti asawonongeke ().

M'malo mwake, kafukufuku wambiri wowunika amalumikiza zipatso ndi ndiwo zamasamba zambiri kuti muchepetse chiopsezo cha matenda monga khansa ndi matenda amtima (,,,).

Masamba ndi zipatso ndi zabwino kudya koyera, chifukwa zambiri zimatha kudyedwa zosaphika mukangotola ndi kutsuka.

Kusankha zokolola zamagulu kumatha kukuthandizani kuti muzidya mwadongosolo limodzi pochepetsa kuchepa kwa mankhwala ophera tizilombo komanso komwe kungalimbikitse thanzi lanu ().

Nazi njira zina zosavuta zophatikizira zipatso ndi ndiwo zamasamba zambiri muzakudya zanu:

• Pangani saladi zanu kukhala zokongola momwe mungathere, kuphatikiza osachepera
  masamba atatu osiyana kuphatikiza masamba.
• Onjezerani zipatso, maapulo odulidwa, kapena magawo a lalanje kwa zomwe mumakonda
  mbale.
• Sambani
  ndikuwaza veggies, kuwaponya ndi mafuta ndi zitsamba, ndikuyika mu
  chidebe mufiriji yanu kuti mufikire mosavuta.

Chidule Masamba
ndipo zipatso ziyenera kukhala maziko azikhalidwe zoyera zodyera. Zakudya zonse izi
Amafuna kukonzekera pang'ono komanso amapereka maubwino ambiri azaumoyo.

2. Chepetsani zakudya zopangidwa kale

Zakudya zosinthidwa zimatsutsana mwachindunji ndi moyo woyera wa kudya, popeza zasinthidwa kuchokera ku chilengedwe chawo.

Zinthu zambiri zopangidwazo zataya zina mwa michere ndi michere koma zimapeza shuga, mankhwala, kapena zinthu zina. Zowonjezera, zakudya zopangidwazo zalumikizidwa ndi kutupa komanso chiopsezo chowonjezeka cha matenda amtima ().

Ngakhale zosakaniza zopanda thanzi sizikuwonjezeredwa kuzinthuzi, zimasowabe zabwino zambiri zomwe zimaperekedwa ndi zakudya zonse.

Kudya koyera kumaphatikizapo kupeŵa zakudya zopangidwira momwe zingathere.

Chidule
Zakudya zosinthidwa zimatsutsana ndi kudya koyera
mfundo chifukwa choteteza komanso kusowa kwa michere.

3. Werengani zolemba

Ngakhale kudya koyera kumakhala kokhako, zakudya zatsopano, mitundu ina yazakudya zomwe zili mmatumba zitha kuphatikizidwa, monga ndiwo zamasamba, mtedza, ndi nyama.

Komabe, ndikofunikira kuwerenga zolemba kuti muwonetsetse kuti palibe zotetezera, shuga wowonjezera, kapena mafuta osapatsa thanzi.

Mwachitsanzo, mtedza wambiri amawotchera m'mafuta a masamba, omwe angawaike pachiwopsezo chokhudzana ndi kutentha. Ndibwino kuti mudye mtedza wosaphika - kapena muziwotchera nokha kutentha pang'ono.

Kuphatikiza apo, zosakaniza za saladi zisanatsukidwe zimatha kusunga nthawi koma zimatha kukhala ndi zowonjezera - makamaka povala saladi zomwe zimaphatikizidwapo.

Chidule
Kuti mukhale ndi moyo wabwino wa kudya, werengani
Zolemba zowonetsetsa kuti zokolola, mtedza, nyama, ndi zakudya zina zilibe
zosakaniza zokayikitsa.

4. Siyani kudya carbs woyengedwa

Ma carbs oyeretsedwa ndi zakudya zopangidwa kwambiri zomwe ndizosavuta kudya mopitirira muyeso koma sizimapatsa thanzi labwino.

Kafukufuku walumikizitsa kudya kwa carb woyenera ndi kutupa, insulin kukana, chiwindi chamafuta, ndi kunenepa kwambiri (,,).

Mosiyana ndi izi, mbewu zonse - zomwe zimapereka michere yambiri ndi michere - zitha kuchepetsa kutupa ndikulimbikitsa thanzi labwino m'matumbo (,).

Pakafukufuku wina mwa anthu 2,834, omwe amadya mbewu zonse sizimakhala ndi mafuta owonjezera m'mimba kuposa omwe amayang'ana kwambiri mbewu zoyengedwa ().

Ngati mumadya mbewu, sankhani mitundu yosakonzedwa bwino, monga buledi wophuka ndi oats odulidwa ndi chitsulo. Khalani kutali ndi tirigu wokonzeka kudya, mkate woyera, ndi ma carb ena oyeretsedwa.

Chidule
Mbewu zoyengedwa ndizotupa, chifukwa zimasowa
CHIKWANGWANI ndi zakudya zina zamtengo wapatali. Kuti mudye zoyera, sankhani pang'ono kukonzedwa
mbewu - kapena pewani palimodzi.

5. Pewani mafuta a masamba ndikufalikira

Mafuta a masamba ndi margarines sakukwaniritsa njira zoyenera kudya.

Pongoyambira, amapangidwa kudzera pakupanga mankhwala, kuwapangitsa kuti azikonzedwa bwino.

Mafuta ena amakhalanso ndi omega-6 fat linoleic acid ambiri. Kafukufuku wazinyama ndi ma cell akutali akuwonetsa kuti kumawonjezera kutupa, zomwe zitha kukulitsa chiopsezo chokunenepa ndi matenda amtima (,,).

Ngakhale mafuta opangira mafuta adaletsedwa ku United States ndi mayiko ena, margarines ena ndi kufalikira atha kukhala ndi zochepa (17,).

Ngakhale kudya koyera kumafooketsa mafuta onse azamasamba ndikufalikira, ndikofunikira kudya mafuta ochepa. Izi ndi monga nsomba zamafuta, mtedza, ndi peyala. Ngati simungapewe mafuta amafuta kwathunthu, sankhani maolivi.

Chidule Margarines
ndipo mafuta ena azamasamba amakonzedwa kwambiri ndipo amalumikizidwa ndi chiopsezo chowonjezeka cha
matenda. Sankhani mafuta ndi mafuta athanzi.

6. Pewani shuga wowonjezera m'njira iliyonse

Ndikofunika kupewa shuga wowonjezera ngati mukuyesera kudya zoyera. Komabe, kuwonjezera shuga ndikofala kwambiri - ndipo ngakhale kumapezeka muzakudya zomwe sizilawa makamaka zotsekemera, monga msuzi ndi zokometsera.

Mafuta onse a shuga ndi madzi a chimanga a high-fructose ali ndi fructose yambiri.

Kafukufuku akuwonetsa kuti gulu ili limatha kuthandizira kunenepa kwambiri, matenda ashuga, chiwindi chamafuta, komanso khansa, mwazovuta zina (,,,,, 24,,).

Kutengera ndi thanzi lanu, nthawi zina mumatha kudya shuga wochepa - monga uchi kapena madzi a mapulo - mukamadya bwino.

Komabe, ngati muli ndi matenda ashuga, kagayidwe kachakudya, kapena zovuta zina zathanzi, ndibwino kuti mupewe mitundu yonse ya shuga wambiri - kuphatikiza omwe amachokera kuzinthu zachilengedwe.

Kuphatikiza apo, ngakhale magwero a shuga wachilengedwe samathandizira kwenikweni.

Kuti muzidya moyeretsadi, yesetsani kudya zakudya zomwe sizili zotsekemera. Phunzirani kuyamikira kukoma kwa zipatso ndi kununkhira kosabisa kwa mtedza ndi zakudya zina zonse.

Chidule Shuga
imakonzedwa bwino komanso imalumikizidwa ndi mavuto angapo azaumoyo. Ngati mukuyesera kutero
idyani zoyera, gwiritsani ntchito pang'ono zotsekemera zachilengedwe nthawi zina kapena pewani shuga
palimodzi.

7. Chepetsani kumwa mowa

Mowa umapangidwa powonjezera yisiti m'miyeso, zipatso, kapena ndiwo zamasamba ndikuloleza kusakaniza.

Kumwa pang'ono mowa - makamaka vinyo - kumatha kukulitsa thanzi la mtima wanu ().

Komabe, kumwa mowa pafupipafupi kumawonetsedwa kuti kumalimbikitsa kutupa ndipo kumatha kuyambitsa mavuto angapo azaumoyo, monga matenda a chiwindi, zovuta zam'mimba komanso mafuta owonjezera m'mimba (,,,,,,).

Mukamatsata njira yoyera yodyera, chepetsani kapena muchepetse kumwa.

Chidule Ngakhale
kumwa mowa pang'ono kumathandiza kuteteza thanzi la mtima, mowa umalumikizidwa ndi
chiopsezo chowonjezeka cha matenda angapo. Kumwa mowa kuyenera kuchepetsedwa
mukamadya moyera.

8. Sinthanitsani ndiwo zamasamba m'maphikidwe

Mutha kukhala ndi thanzi labwino posintha njere zoyengedwa ndi zophika maphikidwe.

Mwachitsanzo, kolifulawa amatha kudulidwa bwino kutsanzira mpunga, yosenda ngati mbatata, kapena kugwiritsidwa ntchito phukusi la pizza.

Kuphatikiza apo, sikwashi ya spaghetti ndiyomwe imalowa m'malo mwa pasitala chifukwa imagawika m'mizere yayitali, yopyapyala mutaphika. Zukini amapanganso Zakudyazi zabwino.

Chidule Mukamadya
chotsani, bwezerani pasitala, mpunga, ndi mbewu zina zoyengedwa ndi masamba kuti mulimbikitse
chakudya chopatsa thanzi.

9. Pewani zakudya zokhwasula-khwasula

Muyenera kupewa zakudya zokhwasula-khwasula ngati mukuyesera kudya zoyera.

Ma Crackers, mabala a granola, ma muffin, ndi zakudya zofananira zofananira nthawi zambiri zimakhala ndi mbewu zoyengedwa, shuga, mafuta a masamba, ndi zinthu zina zosapatsa thanzi.

Zakudya zopangidwazi sizithandiza kwenikweni.

Pofuna kupewa kutenga zinthuzi mukamva njala pakati pa chakudya, onetsetsani kuti muli ndi zokhwasula-khwasula m'manja.

Zosankha zabwino ndi monga mtedza, ndiwo zamasamba, ndi zipatso. Zakudya izi ndizokoma, zili ndi michere yambiri, ndipo zitha kuteteza ku matenda (,,).

Chidule M'malo mwake
Zakudya zokhwasula-khwasula zopangidwa kuchokera ku mbewu zoyengedwa, sankhani michere yambiri
zakudya monga mtedza, zipatso, ndi ndiwo zamasamba.

10. Pangani madzi kukhala chakumwa chanu chachikulu

Madzi ndi chakumwa chabwino kwambiri komanso chachilengedwe chomwe mungamwe.

Mulibe zowonjezera, shuga, zotsekemera zopangira, kapena zinthu zina zokayikitsa. Mwakutanthauzira, ndi chakumwa choyera kwambiri chomwe mungamwe.

Madzi amatha kukupangitsani kukhala ndi hydrated komanso angakuthandizeninso kuti mukhale wonenepa ().

Mosiyana ndi izi, zakumwa zotsekemera ndi shuga nthawi zonse zimalumikizidwa ndi matenda ashuga, kunenepa kwambiri, ndi matenda ena. Kuphatikiza apo, msuzi wazipatso ungayambitse mavuto omwewo chifukwa cha shuga wambiri (,).

Khofi ndi tiyi wosaswedwa ndichisankho chabwino ndipo zimapindulitsanso thanzi, koma anthu omwe amazindikira tiyi kapena khofi amafunika kuchepetsa kudya.

Chidule Madzi
Ndiwathanzi kwambiri ndipo iyenera kukhala chakumwa chanu chachikulu mukamatsuka
kudya moyo.

11. Sankhani chakudya kuchokera kuzinyama zomwe zakula bwino

Kuphatikiza pa zakudya zatsopano, zosasinthidwa, kudya kwaukhondo kumaphatikizapo kusankha chakudya chomwe chimachokera kuzinyama zomwe zikuyenda bwino.

Ziweto nthawi zambiri zimakwezedwa m'mafamu okhala ndi anthu ambiri, opanda ukhondo. Nyamazo zimapatsidwa maantibayotiki kuti ateteze matenda ndikubayidwa ma hormone monga estrogen ndi testosterone kuti zikulitse kukula ().

Kuphatikiza apo, ng'ombe zambiri m'minda yamafakitale zimadyetsedwa njere m'malo modya udzu. Kafukufuku akuwonetsa kuti ng'ombe yodyetsedwa ndi udzu ndiyokwera kwambiri pamafuta omega-3 odana ndi zotupa komanso ma antioxidants kuposa ng'ombe yodyetsedwa ndi tirigu (,,).

Minda yamafakitole imapangitsanso zinyalala zochulukirapo, ndikupangitsa nkhawa zachilengedwe (,).

Nyama yomwe idakwezedwa ndi anthu nthawi zambiri imakhala yabwinoko ku thanzi lanu komanso dziko lonse lapansi.

Chidule Kusankha
Nyama yochokera kuzinyama zoleredwa bwino m'minda yaying'ono imagwirizana ndi ukhondo
mfundo zodyera.

Mfundo yofunika

Kudya koyera kumatsindika zakudya zatsopano, zopatsa thanzi, komanso zosakonzedwa pang'ono.

Njira yodyerayi sikuti imangolimbikitsa thanzi lanu komanso ikuthandizaninso kuzindikira zakudya 'zonunkhira zachilengedwe.

Kuphatikiza apo, imathandizira ulimi wokhazikika komanso njira zodyera zachilengedwe.