Zakudya 12 Zabwino Kwambiri Kudya M'mawa

Zamkati

• 1. Mazira
• 2. Yogurt Yachi Greek
• 3. Khofi
• 4. Phalaphala
• 5. Mbewu za Chia
• Mapuloteni Apamwamba a Mbeu ya Chia Pudding
• 6. Zipatso
• 7. Mtedza
• 8. Tiyi Wobiriwira
• 9. Mapuloteni Gwedeza
• 10. Zipatso
• 11. Ziphuphu
• 12. Tchizi Cottage
• Mfundo Yofunika Kwambiri
• Kudya Chakudya: Chakudya Cham'mawa Tsiku Lililonse

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Ngakhale zomwe mwamva, kudya kadzutsa sikofunikira kwa aliyense.

M'malo mwake, kusiya kudya kadzutsa kungakhale bwino kuposa kudya zakudya zopanda thanzi.

Komabe, chakudya cham'mawa chopatsa thanzi, chopatsa thanzi chimatha kukupatsani mphamvu ndikukulepheretsani kudya kwambiri tsiku lonse.

Nazi zakudya 12 zabwino kwambiri zomwe mungadye m'mawa.

1. Mazira

Mazira ali athanzi komanso osangalatsa.

Kafukufuku akuwonetsa kuti kudya mazira pakudya cham'mawa kumawonjezera kukhuta, kumachepetsa kudya kwa kalori pa chakudya chotsatira ndikuthandizira kukhala ndi shuga wamagazi mosasunthika komanso milingo ya insulin (,,).

Pakafukufuku wina, amuna omwe amadya mazira pachakudya cham'mawa amamva kukhuta kwambiri ndipo amatenga mafuta ochepa patsiku lonse kuposa omwe amadya bagel ().

Kuphatikiza apo, yolks dzira lili ndi lutein ndi zeaxanthin. Ma antioxidants awa amathandiza kupewa zovuta zamaso monga khungu ndi kuchepa kwa macular (,).

Mazira nawonso ndi amodzi mwa magwero abwino kwambiri a choline, chopatsa thanzi chofunikira kwambiri muubongo ndi chiwindi ().

Ngakhale mafuta ambiri amakhala ndi mazira ambiri, mazira samakulitsa mafuta ambiri mwa anthu ambiri.

M'malo mwake, kudya mazira athunthu kumachepetsa chiopsezo cha matenda amtima posintha mawonekedwe a "oyipa" a LDL cholesterol, kukulitsa cholesterol "chabwino" cha HDL ndikupangitsa chidwi cha insulin (,).

Komanso, mazira atatu akuluakulu amapereka pafupifupi magalamu 20 a mapuloteni apamwamba (9).

Mazira amakhalanso osunthika kwambiri. Mwachitsanzo, mazira ophika kwambiri amapanga chakudya cham'mawa chambiri chomwe chitha kukonzedwa pasadakhale.

Mazira ali ndi mapuloteni ambiri komanso michere yambiri yofunikira. Amalimbikitsanso kukwanira ndikukuthandizani kudya ma calories ochepa.

2. Yogurt Yachi Greek

Yogurt yachi Greek ndiyabwino, yokoma komanso yopatsa thanzi.

Zimapangidwa ndikutsitsa Whey ndi madzi ena am'madzi am'madzi, omwe amapanga yogurt yogurt yomwe imakonda kwambiri mapuloteni.

Mapuloteni awonetsedwa kuti amachepetsa njala ndipo amakhala ndi mphamvu yayikulu kuposa mafuta kapena carbs (,).

Mawu akuti thermic effect amatanthauza kuwonjezeka kwa kagayidwe kamene kamapezeka mukadya.

Yogurt ndi zinthu zina za mkaka zitha kuthandizanso kuchepetsa kulemera chifukwa zimakulitsa mahomoni omwe amalimbikitsa kukhuta, kuphatikiza PYY ndi GLP-1 (,).

Kuphatikiza apo, yogurt wamafuta athunthu amakhala ndi conjugated linoleic acid (CLA), yomwe imatha kuwonjezera mafuta ndikuchepetsa chiopsezo cha khansa ya m'mawere (,).

Mitundu ina ya yogurt yachi Greek ndi magwero abwino a maantibiotiki monga Bifidobacteria, zomwe zimathandiza m'matumbo anu kukhala athanzi (15).

Kuti muwonetsetse kuti yogurt yanu ili ndi maantibiotiki, yang'anani mawuwo ali ndi zikhalidwe zomwe zakhala zikulembedwa.

Yesetsani kuthira yogurt wachi Greek ndi zipatso kapena zipatso zodulidwa kuti muwonjezere zakudya, mavitamini ndi fiber.

Yogurt yachi Greek imakhala ndi mapuloteni ambiri, imathandizira kuchepetsa kudya ndipo imathandizanso kuchepa thupi. Mitundu ina imakhalanso ndi maantibiotiki opindulitsa.

3. Khofi

Coffee ndi chakumwa chodabwitsa kuti muyambe tsiku lanu.

Zili ndi caffeine yambiri, yomwe yawonetsedwa kuti ikuthandizira kusintha, kusamala komanso magwiridwe antchito amisala.

Ngakhale tiyi kapena khofi wocheperako amatha kukwaniritsa izi (, 17, 18).

Kufufuza kwa maphunziro a 41 kunapeza mankhwala othandiza kwambiri kukhala 38-400 mg patsiku kuti phindu la caffeine lipindule kwambiri pochepetsa zovuta (18).

Izi ndi makapu pafupifupi 0,3 mpaka 4 a khofi patsiku, kutengera mphamvu ya khofi (18).

Caffeine yawonetsanso kuti imakulitsa kuchuluka kwa kagayidwe kake ndi kuwotcha mafuta. Pakafukufuku wina, 100 mg ya caffeine patsiku idathandiza anthu kuwotcha mafuta owonjezera a 79-150 calories munthawi yamaora 24 (19,).

Kuphatikiza apo, khofi ali ndi ma antioxidants ambiri, omwe amachepetsa kutupa, amateteza maselo olumikizana ndi mitsempha yanu ndikuchepetsa chiopsezo cha matenda ashuga ndi chiwindi (,,,, 25).

Kukhala ndi khofi ndi njira yabwino yoyambira tsiku lanu. Kafeini mmenemo amatha kusintha magwiridwe antchito, malingaliro ake ndi kagayidwe kake.

4. Phalaphala

Oatmeal ndiye chisankho chabwino kwambiri cham'mawa kwa okonda tirigu.

Amapangidwa kuchokera ku oats, omwe amakhala ndi ulusi wapadera wotchedwa oat beta-glucan. CHIKWANGWANI ichi chimakhala ndi maubwino ambiri azaumoyo, kuphatikiza kuchepa kwa cholesterol (,).

Kuonjezera apo, oat beta-glucan ndi fiber yolimbikitsa yomwe imalimbikitsa kudzaza. Kafukufuku wina adawonetsa kuti amachulukitsa kuchuluka kwa hormone ya PYY ndikuti milingo yayikulu idakhudza kwambiri (,,).

Oats amakhalanso ndi ma antioxidants, omwe amateteza mafuta awo acid kuti asakhale amisala. Ma antioxidants awa amathanso kuthandiza kukhala ndi thanzi la mtima ndikuchepetsa kuthamanga kwa magazi (31,,).

Ngakhale ma oats alibe gluteni, nthawi zambiri amawakonzera m'malo omwewo monga mbewu za gluten. Ofufuza apeza kuti ma oats ambiri amakhala ndi mbewu zina, makamaka balere ().

Chifukwa chake, anthu omwe ali ndi matenda a leliac kapena chidwi cha gluten ayenera kusankha ma oats omwe amadziwika kuti alibe gilateni.

Kumbukirani kuti kapu imodzi (235 magalamu) ya oatmeal yophika imakhala ndi pafupifupi 6 magalamu a mapuloteni, omwe sangapindule ndi chakudya cham'mawa chamapuloteni (35).

Kuti mupititse patsogolo mapuloteni a oatmeal kadzutsa, konzekerani ndi mkaka m'malo mwa madzi kapena perekani ndi mbali ya mazira kapena chidutswa cha tchizi.

Oatmeal ili ndi michere yambiri ya beta-glucan, yomwe imachepetsa cholesterol ndikuwonjezera kukhuta. Mulinso ma antioxidants.

5. Mbewu za Chia

Mbeu za Chia ndizopatsa thanzi kwambiri ndipo ndi imodzi mwazinthu zabwino kwambiri zopangira fiber kuzungulira.

M'malo mwake, ounce imodzi (28 magalamu) a mbewu za chia imapereka gramu 11 ya fiber pakatumikira (36).

Kuphatikiza apo, gawo limodzi lama fiber mumbeu ya chia ndi ma viscous fiber, omwe amatenga madzi, kukulitsa kuchuluka kwa chakudya chomwe chimadutsa munjira yanu yogaya ndikuthandizani kuti mukhale okhutira komanso okhutira (37,,).

Pakafukufuku wochepa, wamasabata 12, anthu omwe ali ndi matenda ashuga omwe adadya mbewu za chia adakhala ndi njala yocheperako, komanso kusintha kwa magazi ndi kuthamanga kwa magazi ().

Mbeu za Chia zimakhalanso ndi ma antioxidants, omwe amateteza ma cell anu ku mamolekyulu osakhazikika omwe amatchedwa radicals aulere omwe amapangidwa panthawi yama metabolism (, 41,).

Pakafukufuku wina wa anthu omwe ali ndi matenda ashuga, mbewu za chia zidachepetsa chotsegula CRP ndi 40%. CRP yokwezeka ndiyo chiopsezo chachikulu cha matenda amtima ().

Komabe, nthanga imodzi ya chia imangopereka pafupifupi 4 magalamu a mapuloteni, omwe sangakhale oyenera kudya kadzutsa (36).

Nayi njira ya chia pudding yomwe ili ndi magalamu oposa 25 a protein.

Mapuloteni Apamwamba a Mbeu ya Chia Pudding

Zosakaniza:

• 1 ounce (28 magalamu) a mbewu zouma za chia.
• 1 scoop ya ufa wama protein.
• 1 chikho (240 ml) mkaka wa kokonati kapena mkaka wa amondi.
• Theka chikho cha zipatso.
• Stevia kapena chotsekemera china kuti mulawe, ngati mukufuna.

Mayendedwe:

• Phatikizani zosakaniza zonse mu mbale ndikusakaniza bwino.
• Phimbani mbale ndi refrigerate kwa ola limodzi.

Mutha kupeza mbewu zamtundu wa chia apa.

Mbeu za Chia zimakhala ndi fiber zambiri komanso zodzaza ndi ma antioxidants omwe amatha kuchepetsa kutupa ndikuchepetsa chiopsezo cha matenda.

6. Zipatso

Zipatso ndi zokoma komanso zodzaza ndi ma antioxidants.

Mitundu yotchuka imaphatikizapo ma blueberries, raspberries, strawberries ndi mabulosi akuda.

Amakhala otsika shuga kuposa zipatso zambiri, komabe amakhala ndi fiber.

M'malo mwake, rasipiberi ndi mabulosi akuda amapereka ma gramu asanu ndi atatu a chikho kapena 120 ndi 145 magalamu, motsatana (44, 45).

Kuphatikiza apo, chikho chimodzi cha zipatso chimakhala ndi zopatsa mphamvu zokha 50-85 kutengera mtundu.

Zipatsozi zimanyamulanso ma antioxidants otchedwa anthocyanins, omwe amateteza mtima wanu ndipo angakuthandizeni kuti mukhale ndi msinkhu wabwino (,).

Zipatso zawonetsedwa kuti zimachepetsa zotupa, zimaletsa mafuta m'magazi kuti asakhudze komanso kuti maselo azitseke mitsempha yanu (,,,).

Njira yabwino yowonjezerapo zipatso pachakudya chanu cham'mawa ndi kudya ndi yogurt wachi Greek kapena kanyumba tchizi.

Zipatso zimakhala ndi michere yambiri komanso mafuta ochepa. Amakhalanso ndi antioxidants omwe angachepetse chiopsezo cha matenda.

7. Mtedza

Mtedza ndi wokoma, wokhutiritsa komanso wopatsa thanzi.

Ndiwowonjezera pa chakudya chanu cham'mawa, popeza akudzaza ndikuthandizira kupewa kunenepa (,).

Ngakhale mtedza uli ndi zopatsa mphamvu zambiri, kafukufuku akuwonetsa kuti simumayamwa mafuta onse omwe ali mmenemo.

M'malo mwake, thupi lanu limangotenga ma calories 129 a 1-ounce (28-gramu) otumizira amondi (,,).

Izi zikhoza kukhala zoona kwa mtedza wina, ngakhale panthawiyi maamondi okha ndiwo ayesedwa.

Kuphatikiza apo, mtedza zawonetsedwa kuti zithandizira kuwopsa kwa matenda amtima, kumachepetsa kukana kwa insulin ndikuchepetsa kutupa (,,,,,,).

Mitundu yonse yamtedza imakhalanso ndi magnesium, potaziyamu komanso mafuta amtundu wa monounsaturated.

Kuphatikiza apo, mtedza waku Brazil ndi imodzi mwamagawo abwino kwambiri a selenium - mtedza wa ku Brazil wokha ndi womwe umapereka zoposa 100% za chakudya chatsiku ndi tsiku ().

Mtedza umathandizanso kwa anthu omwe ali ndi matenda ashuga. Pakafukufuku wina, kuchotsa gawo la ma carbs ndi ma ounces awiri (56 magalamu) a mtedza kunapangitsa kuti magazi azichepetsedwa m'magazi komanso m'magazi ().

Kuthira yogurt wachi Greek, kanyumba kanyumba kapena oatmeal wokhala ndi supuni 2 za mtedza wodulidwa zimapatsa chakudya komanso zonunkhira pomwe mukuwonjezera chakudya cham'mawa.

Mutha kupeza mtedza wabwino pano.

Mtedza ndi chakudya chodzaza ndi michere chomwe chingathandize kuchepetsa chiwopsezo cha matenda amtima ndikuwongolera kuwongolera shuga.

8. Tiyi Wobiriwira

Tiyi wobiriwira ndi chimodzi mwa zakumwa zabwino kwambiri padziko lapansi.

Lili ndi caffeine, yomwe imathandizira kukhala tcheru komanso kusinthasintha, komanso kukulitsa kagayidwe kachakudya (, 19,).

Tiyi wobiriwira amapereka 35-70 mg yokha ya caffeine pa chikho, yomwe ndi theka la kuchuluka kwa khofi.

Tiyi wobiriwira atha kukhala othandiza makamaka polimbana ndi matenda ashuga. Kuwunikanso kafukufuku wa 17 kwapeza kuti omwe amamwa tiyi wobiriwira amachepetsa shuga m'magazi komanso insulin ().

Mulinso ndi antioxidant yotchedwa EGCG, yomwe ingateteze ubongo wanu, dongosolo lamanjenje ndi mtima kuti zisawonongeke (,,,).

Pezani tiyi wobiriwira wosankhidwa pano.

Tiyi wobiriwira amakhala ndi maubwino ambiri azaumoyo. Lili ndi antioxidant yotchedwa EGCG, yomwe imapindulitsa ubongo wanu ndi dongosolo lamanjenje.

9. Mapuloteni Gwedeza

Njira ina yabwino yoyambitsira tsiku lanu ndikugwiritsa ntchito protein kapena smoothie.

Mitundu ingapo ya ufa wapa protein itha kugwiritsidwa ntchito, kuphatikiza ma Whey, dzira, soya ndi mtedza.

Komabe, mapuloteni a Whey amalowetsedwa mwachangu kwambiri ndi thupi lanu ().

Whey adaphunziridwanso kwambiri ndipo amapereka maubwino angapo azaumoyo. Kuphatikiza apo, zikuwoneka kuti zimachepetsa njala kuposa mitundu ina ya mapuloteni (,,).

Kafukufuku wina poyerekeza zakudya zinayi zamapuloteni ambiri adapeza kuti whey protein chakudya chimachepetsa chilakolako kwambiri ndipo zidapangitsa kuti azidya kalori wotsika kwambiri pa chakudya chotsatira ().

Kuphatikiza apo, mavitamini a whey amatha kuthandiza kuchepetsa shuga m'magazi akamadyedwa ngati gawo la chakudya chokhala ndi carb. Itha kusunganso minofu ikuluikulu pakuchepetsa thupi komanso ukalamba (,,).

Mosasamala mtundu wa mapuloteni ufa wogwiritsidwa ntchito, kugwedeza kwamapuloteni kwambiri kumatha kukhala kokhutiritsa ndi kudzaza. Onjezani zipatso, amadyera, batala wa mtedza kapena mbewu kuti mupange fiber ndi ma antioxidants.

Puloteni kugwedeza kapena smoothie ndi chakudya chambiri cham'mawa cham'mawa chomwe chimalimbikitsa kukhuta ndikuthandizira kukhazikika kwa magazi m'magazi.

10. Zipatso

Zipatso zimatha kukhala gawo lokoma la kadzutsa wopatsa thanzi.

Zipatso zamtundu uliwonse zimakhala ndi mavitamini, potaziyamu, fiber ndipo ndizochepa ma calories. Chikho chimodzi cha zipatso zodulidwa chimapereka pafupifupi makilogalamu 80-130, kutengera mtundu.

Zipatso za citrus zimakhalanso ndi vitamini C. M'malo mwake, lalanje limodzi lalikulu limapereka zoposa 100% zamavitamini C (78) omwe amadya tsiku lililonse.

Zipatso zimadzazidwanso kwambiri chifukwa cha michere yambiri yamadzi ndi madzi ().

Pangani zipatso ndi mazira, tchizi, kanyumba tchizi kapena yogurt wachi Greek kuti mudye chakudya cham'mawa chokwanira chomwe chingakuthandizeni kwa maola ambiri.

Zipatso ndi gwero labwino la mavitamini, potaziyamu ndi fiber. Mulinso ma antioxidants omwe angathandize kuchepetsa chiopsezo cha matenda.

11. Ziphuphu

Mafuta amchere ndi athanzi modabwitsa.

Iwo ali ndi fiber yambiri, yomwe imakuthandizani kuti mukhale omasuka kwa maola angapo mutatha kudya (,).

Mafuta amchere amathanso kuthandizira kukhudzika kwa insulin ndikuchepetsa shuga, komanso kuteteza khansa ya m'mawere (,,,).

Supuni ziwiri (14 magalamu) a mbewu zamatayala zili ndi magalamu atatu a mapuloteni ndi magalamu anayi a fiber (84).

Yesetsani kuwonjezera nthanga ku Greek yogurt, kanyumba tchizi kapena smoothie kuti muwonjezere fiber ndi antioxidant zomwe mumadya.

Onetsetsani kuti mwasankha nyemba zakuthengo kapena kuzipera nokha, chifukwa mbewu zonse za fulakesi sizingathe kuyamwa m'matumbo anu ndipo zimangodutsa m'dongosolo lanu.

Mafuta amchere amakhala ndi michere yambiri, yomwe imakuthandizani kuti mukhale okhutira. Zitha kupangitsanso chidwi cha insulin ndikuchepetsa shuga.

12. Tchizi Cottage

Cottage tchizi ndi chakudya chabwino kwambiri cham'mawa.

Zili ndi mapuloteni ambiri, omwe amachulukitsa kagayidwe kake, kamatulutsa kukhudzika ndikuchepetsa kuchuluka kwa mahomoni a njala ghrelin (,,).

M'malo mwake, kanyumba kanyumba kawonetsedwa kuti kodzaza komanso kokwanira ngati mazira ().

Tchizi chamafuta onse mumakhalanso conjugated linoleic acid (CLA), yomwe ingalimbikitse kuchepa kwa thupi ().

Chikho chimodzi cha kanyumba kanyumba chimakhala ndi magalamu 25 a mapuloteni (87).

Onjezerani zipatso ndi mbewu za fulakesi kapena mtedza wodulidwa kuti ukhale wathanzi kwambiri.

Kanyumba kanyumba kakhala ndi mapuloteni ambiri, omwe amalimbikitsa kukhutira ndikuwonjezera kuchuluka kwa kagayidwe kake.

Mfundo Yofunika Kwambiri

Kudya chakudya cham'mawa kapena ayi ndikosankha kwanu.

Ngakhale zomwe mungauzidwe muli mwana, kusadya chakudya cham'mawa sizikhala ndi zovuta, bola mukamadya chakudya chamagulu tsiku lonse.

Ngati mumadya m'mawa, onetsetsani kuti mwayamba tsiku lanu mwa kupatsa thupi lanu zakudya zopatsa thanzi komanso zopatsa thanzi zomwe zafotokozedwa munkhaniyi.

Kudya Chakudya: Chakudya Cham'mawa Tsiku Lililonse