Zakudya 15 Zomwe Zimadzaza Modabwitsa

Zamkati

• Nchiyani Chimapangitsa Chakudya Kudzaza?
• 1. Mbatata Yophika
• 2. Mazira
• 3. Ufa wa phala
• 4. Nsomba
• 5. Msuzi
• 6. Nyama
• 7. Yogurt Yachi Greek
• 8. Masamba
• 9. Tchizi Cottage
• 10. nyemba
• 11. Zipatso
• 12. Quinoa
• 13. Mtedza
• 14. Mafuta a Kokonati
• 15. Mbuluuli
• Tengani Uthenga Wanyumba

Zomwe mumadya zimatsimikizira momwe mumakhalira.

Izi ndichifukwa choti zakudya zimakhudza chidzalo mosiyanasiyana.

Mwachitsanzo, mumafunikira ma calories ochepa kuti muzimva okwanira kuchokera ku mbatata yophika kapena oatmeal kuposa ayisikilimu kapena croissant ().

Zakudya zomwe zikudzaza zitha kuthana ndi njala ndikukuthandizani kuti muchepetse chakudya chamawa ().

Pachifukwa ichi, zakudya zamtunduwu ziyenera kukuthandizani kuti muchepetse thupi lanu m'kupita kwanthawi.

Nkhaniyi ili ndi mndandanda wazakudya 15 modabwitsa.

Koma choyamba, tiyeni tiwone zifukwa zomwe zakudya zina zimadzazira kuposa zina.

Nchiyani Chimapangitsa Chakudya Kudzaza?

Kukhuta ndi mawu omwe amagwiritsidwa ntchito pofotokozera zakumva kukhuta komanso kusowa kwa njala yomwe imachitika mukatha kudya.

Mulingo wotchedwa satiety index umayesa izi. Idapangidwa mu 1995, mu kafukufuku yemwe adayesa magawo 240-calorie azakudya 38 zosiyanasiyana ().

Zakudyazi zidasankhidwa kutengera kuthekera kwawo kuthana ndi njala. Zakudya zomwe zidakwera kuposa 100 zimawerengedwa kuti ndizodzaza, pomwe zakudya zomwe zimapeza zosakwana 100 zimawerengedwa kuti sizodzaza.

Izi zikutanthawuza kuti kudya zakudya zomwe zimakwera kwambiri pa satiety index kungakuthandizeni kudya ma calories ochepa.

Kudzaza zakudya kumakhala ndi izi:

• Mapuloteni ambiri: Kafukufuku akuwonetsa kuti protein ndi macronutrient yodzaza kwambiri. Zimasintha magulu angapo okhutira, kuphatikiza ghrelin ndi GLP-1 (,,,,).
• Mkulu CHIKWANGWANI: CHIKWANGWANI chimapereka zochuluka ndipo chimakuthandizani kuti mukhale okwanira kwanthawi yayitali. CHIKWANGWANI chimachedwetsa kutaya kwa m'mimba ndikuwonjezera nthawi yogaya ((,,).
• Kukwera kwambiri: Zakudya zina zimakhala ndi madzi kapena mpweya wambiri. Izi zitha kuthandizanso kukhuta komanso (,).
• Ochepa mphamvu kachulukidwe: Izi zikutanthauza kuti chakudya chimakhala ndi zopatsa mphamvu zochepa. Zakudya zopanda mphamvu zochepa zimadzaza kwambiri. Amakhala ndimadzi ndi ma fiber ambiri, koma alibe mafuta ambiri (,,,).

Zakudya zonse, zosasinthidwa zimadzazidwanso kwambiri kuposa zakudya zopangidwa.

Kudzaza zakudya kumakhala ndi mawonekedwe ena, monga kukhala ndi protein kapena fiber yambiri. Zakudya zamtunduwu zimakonda kukwera kwambiri pamlingo wotchedwa satiety index.

1. Mbatata Yophika

Mbatata zidagwidwa ziwanda m'mbuyomu, koma ndizabwino komanso zopatsa thanzi.

Mbatata yophika, yosadulidwa ndi gwero la mavitamini ndi michere yambiri, kuphatikiza vitamini C ndi potaziyamu (13,).

Mbatata ili ndi madzi ambiri komanso ma carbs, ndipo imakhala ndi fiber komanso mapuloteni ochepa. Mulinso pafupifupi mafuta ().

Poyerekeza ndi zakudya zina zapamwamba, mbatata imadzaza kwambiri.

M'malo mwake, mbatata yophika idalemba ma 323 pa index ya satiety, yomwe ndi wapamwamba kwambiri chiwerengero cha zakudya zonse 38 zoyesedwa. Adalemba pafupifupi kasanu ndi kawiri kuposa ma croissants, omwe adalemba otsika kwambiri (

Kafukufuku wina adapeza kuti kudya mbatata yophika ndi nyama yankhumba kunayambitsa kuchepa kwa kalori pakudya, poyerekeza ndi kudya steak ndi mpunga woyera kapena pasitala ().

Umboni wina ukuwonetsa kuti chifukwa china chomwe mbatata zimadzazidwa kwambiri ndichakuti ali ndi protein yotchedwa proteinase inhibitor 2 (PI2). Puloteni iyi imatha kupondereza kudya (,).

Mbatata yophika imadzaza kwambiri, ndipo idapeza zakudya zabwino kwambiri pamndandanda wokhuta. Amatha kukudzazani ndikuthandizani kuti mudye zopatsa mphamvu zochepa.

2. Mazira

Mazira ndi athanzi modabwitsa komanso amakhala ndi michere yambiri.

Zakudya zambiri zimapezeka muzikopa, kuphatikiza ma antioxidants lutein ndi zeaxanthine, omwe atha kupindulitsa thanzi lamaso ().

Mazira ndi gwero lalikulu la mapuloteni apamwamba. Dzira lalikulu limakhala ndi magalamu 6 a mapuloteni, kuphatikiza ma 9 amino acid onse ofunikira.

Mazira nawonso amadzazidwa kwambiri ndipo amakwera kwambiri pa satiety index ().

Kafukufuku wina adapeza kuti kudya mazira pachakudya cham'mawa, osati bagel, kumakulitsa chidzalo ndikuchepetsa kuchuluka kwama kalori m'maola otsatira a 36 ().

Kafukufuku wina adapeza kuti chakudya cham'mawa chambiri chomanga mazira ndi ng'ombe yowonda idakulitsa ndikuthandizira anthu kusankha zakudya zabwino ().

Mazira ndi chakudya chopatsa thanzi, chomanga thupi kwambiri chomwe chimakhudza kwambiri kukwanira. Atha kukuthandizani kuti muzidya pang'ono mpaka maola 36 mutadya.

3. Ufa wa phala

Oats, odyedwa ngati oatmeal (phala), ndimakonda kusankha kadzutsa. Oatmeal imakhala ndi ma calories ochepa komanso imathandizira kwambiri, makamaka fiber yosungunuka yotchedwa beta-glucan. Imakondanso kwambiri pamndandanda wokhutiritsa, kusanja 3rd chonse ().

Kafukufuku wina waposachedwa adapeza kuti omwe atenga nawo mbali amadzimva kuti ali ndi njala yambiri pambuyo poti adya oatmeal, poyerekeza ndi chakudya cham'mawa chokonzekera. Amadyanso ma calories ochepa panthawi yamasana ().

Mphamvu yodzaza ya oatmeal imachokera kuzinthu zambiri zamtunduwu komanso kuthekera kwake kuthira madzi.

Zida zosungunuka, monga beta-glucan mu oats, zingakuthandizeni kuti mukhale okhutira. Zitha kuthandizanso kutulutsa mahomoni okhuta ndikuchedwa kutulutsa m'mimba (,,).

Oatmeal ndi chisankho chodzaza chakudya cham'mawa. Zitha kukuthandizani kuti muzidya zopatsa mphamvu zochepa mgonero lotsatirali ndikuchedwa kutaya m'mimba.

4. Nsomba

Nsomba zimadzazidwa ndi mapuloteni apamwamba.

Nsomba zimakhalanso ndi omega-3 fatty acids, omwe ndi mafuta ofunikira omwe tiyenera kupeza kuchokera pachakudya.

Malinga ndi kafukufuku wina, omega-3 fatty acids amatha kukulitsa kumverera kwakudzaza mwa anthu onenepa kwambiri kapena onenepa kwambiri ().

Kuphatikiza apo, kafukufuku wina akuwonetsa kuti mapuloteni omwe ali mu nsomba atha kukhala ndi mphamvu yayikulu pakukhuta kuposa magwero ena a mapuloteni.

Pa index yokhuta, nsomba zimakwera kwambiri kuposa zakudya zina zonse zamapuloteni, kuphatikiza mazira ndi ng'ombe. Nsomba ndizomwe zinali ndi gawo lachiwiri kwambiri pazakudya zonse zoyesedwa ().

Kafukufuku wina anayerekezera mapuloteni a nsomba, nkhuku ndi ng'ombe. Ofufuzawa anapeza kuti mapuloteni a nsomba anali ndi mphamvu kwambiri pa kukhuta ().

Nsomba zimakhala ndi mapuloteni ambiri komanso omega-3 fatty acids, zomwe zimatha kuwonjezera kukhutira. Mapuloteni mu nsomba atha kukhala ndi mphamvu yayikulu pakukhuta kuposa mitundu ina ya mapuloteni.

5. Msuzi

Zamadzimadzi nthawi zambiri zimawoneka kuti ndizodzaza pang'ono kuposa zakudya zolimba, ngakhale umboni uli wosakanikirana (,).

Komabe, supu ndizosiyana pang'ono. Kafukufuku akuwonetsa kuti msuzi atha kukhala wokwanira kuposa chakudya cholimba chomwe chili ndi zosakaniza zomwezo,,).

Pakafukufuku wina, odzipereka adya chakudya chotafuna, msuzi wosalala kapena msuzi wosalala womwe adayika kudzera pachakudya.

Kumva kukhuta komanso momwe chakudya chidachoka m'mimba adayesedwa. Msuzi wosalala umakhudza kwambiri kukhuta komanso kuchepa kwam'mimba, kutsatiridwa ndi supu yosalala ().

Msuzi ndi chakudya chodzaza kwambiri, ngakhale ali ndi mawonekedwe amadzimadzi. Amathanso kukhala m'mimba nthawi yayitali, motero kukulitsa kumverera kokwanira.

6. Nyama

Zakudya zomanga thupi kwambiri, monga nyama zowonda, ndizodzaza kwambiri (,).

Mwachitsanzo, ng'ombe imatha kukhala ndi vuto lokhuta. Amapeza 176 pamndandanda wokhutira, womwe ndi chakudya chachiwiri chambiri chokhala ndi mapuloteni, atangotha ​​nsomba (,).

Kafukufuku wina adapeza kuti anthu omwe amadya nyama yamapuloteni ambiri pamasana adadya 12% yocheperako pakudya, poyerekeza ndi omwe adadya chakudya chambiri chamasana ().

Nyama ili ndi mapuloteni ambiri ndipo imadzaza kwambiri. Ng'ombe idapeza chachiwiri chazakudya chambiri chokhala ndi zomanga thupi kwambiri.

7. Yogurt Yachi Greek

Yogurt yachi Greek ndiyabwino kwambiri poyerekeza ndi yogurt yanthawi zonse, ndipo imakhala ndi mapuloteni ambiri.

Yogurt yachi Greek ndi njira yabwino kadzutsa. Ndimachakudya odziwika bwino masana omwe angakuthandizeni kudzaza chakudya chotsatira.

Pakafukufuku wina, azimayi amadya chotupitsa cha yogati cha ma kalori 160 chomwe chimakhala chotsika, chotsika kapena chambiri.

Omwe adadya yogurt yamaproteni ambiri achi Greek adadzimva kukhala atali kwambiri, anali ndi njala ndipo adadya chakudya chamadzulo pambuyo pake ().

Yogurt yachi Greek ndi chakudya cham'mawa chodziwika bwino, chomanga thupi kwambiri komanso chotupitsa. Ikhoza kukulitsa kumverera kwodzaza ndikuthandizani kuti musamve njala mpaka chakudya chotsatira.

8. Masamba

Zamasamba ndizopatsa thanzi modabwitsa. Amadzaza ndi mavitamini amitundu yonse, michere ndi mankhwala opindulitsa.

Zamasamba ndizopamwamba kwambiri, zakudya zochepa. Amakhala ndi fiber ndi madzi, zomwe zimawonjezera chakudya chanu ndikuthandizani kudzaza.

Komanso, ndiwo zamasamba zimatenga nthawi kuti ziwatafuna ndipo zimakhutiritsa mwanjira imeneyi.

Kafukufuku wina adapeza kuti kudya gawo lalikulu la saladi musanadye pasitala kumakulitsa kumverera kokwanira ndikuchepetsa kalori yonse ().

Masamba ali ndi michere yambiri komanso madzi, zomwe zimakupangitsani kuti mukhale okwanira nthawi yayitali. Kudya saladi musanadye kungakuthandizeni kuti muzidya zopatsa mphamvu zochepa.

9. Tchizi Cottage

Cottage tchizi nthawi zambiri samakhala ndi mafuta ambiri komanso ma carbs, komabe amakhala ndi mapuloteni ambiri.

Mapuloteni ake ambiri amatha kukuthandizani kuti mukhale okhutira, ngakhale mukumwa mafuta ochepa.

Kafukufuku wina adapeza kuti kudzaza kanyumba kanyumba kunali kofanana ndi kudzaza mazira ().

Tchizi tating'ono timakhala ndi mapuloteni ambiri, komabe mafuta ochepa ndi mafuta. Mphamvu yake pa chidzalo ingafanane ndi mazira.

10. nyemba

Nyemba, monga nyemba, nandolo, mphodza ndi mtedza, zimakhala ndi thanzi labwino.

Amadzaza ndi fiber komanso zomanga thupi zomanga thupi, komabe amakhala ndi mphamvu zochepa. Izi zimawapangitsa kudzazidwa kwambiri ().

Nkhani imodzi idasanthula mayesero 9 osasinthika omwe adaphunzira kukhuta pambuyo pa chakudya, omwe ndi gawo la banja la legume ().

Adapeza kuti omwe akutenga nawo mbali amamva kuti 31% yodzaza ndi chakudya, poyerekeza ndi pasitala ndi mkate.

Nyemba ndi gwero labwino la fiber ndi mapuloteni. Zitha kukuthandizani kuti mukhale okhutira poyerekeza ndi zakudya zina.

11. Zipatso

Zipatso zimakhala ndi mphamvu zochepa. Lili ndi ma fiber ambiri, omwe amachepetsa chimbudzi ndikuthandizani kuti mukhale okwanira kwanthawi yayitali.

Maapulo ndi malalanje amakwera kwambiri pamndandanda wokhutiritsa, pafupifupi 200 ().

Komabe, ndikofunikira kudziwa kuti nthawi zonse kumakhala bwino kudya zipatso zonse m'malo mwa madzi azipatso, omwe samadzaza makamaka ().

Zipatso zimakhala ndi fiber zambiri ndipo zimapereka zochuluka zomwe zingakuthandizeni kuti mukhale okwanira kwanthawi yayitali. Zipatso zonse zimakhudza kwambiri kuposa madzi azipatso.

12. Quinoa

Quinoa ndi mbewu / njere yotchuka yomwe imapezanso mapuloteni.

M'malo mwake, imapereka ma amino acid onse ofunikira motero amawonedwa ngati gwero lathunthu la mapuloteni (,).

Quinoa imakhalanso ndi fiber kuposa mbewu zambiri.

Mapuloteni ndi fiber ya quinoa imatha kukulitsa kumverera kwakukhala ndikuthandizani kuti muzidya ma calories ochepa (,).

Quinoa ndi gwero labwino la mapuloteni ndi fiber, zomwe zingathandize kukulitsa kumverera kwachidzalo.

13. Mtedza

Mtedza, monga maamondi ndi mtedza, ndizowonjezera mphamvu, zowonjezera zakudya.

Ali ndi mafuta komanso mapuloteni athanzi, ndipo kafukufuku akuwonetsa kuti akudzaza kwambiri (,,).

Kafukufuku wina adawonetsa kufunikira kofuna mtedza wanu moyenera.

Inapeza kuti kutafuna maamondi maulendo 40 kunapangitsa kuchepa kwambiri kwa njala ndikumverera kokwanira, poyerekeza ndi kutafuna katatu kapena 25 ().

Mtedza ndi chisankho chotchuka. Amakhala ndi mafuta athanzi komanso amakhala ndi mapuloteni. Akudzaza kwambiri ndipo atha kuchepetsa njala.

14. Mafuta a Kokonati

Mafuta a kokonati ali ndi kuphatikiza kwapadera kwamafuta acid, omwe ali pafupifupi 90% odzaza.

Amakhala ndi triglycerides yapakatikati. Mafuta amtunduwu amalowa m'chiwindi kuchokera kumalo am'mimba, momwe amadzasandulika matupi a ketone.

Malinga ndi kafukufuku wina, matupi a ketone amatha kukhala ndi vuto lochepetsa njala ().

Kafukufuku wina adawonetsa kuti anthu omwe amadya chakudya cham'mawa chowonjezeredwa ndi ma triglycerides apakatikati amadya zopatsa mphamvu pang'ono pamasana ().

Kafukufuku wina adayang'ana zotsatira za triglycerides wapakatikati komanso wautali. Zinapeza kuti omwe amadya ma triglycerides apakatikati amadya, pafupifupi, ma calories ochepa 256 patsiku ().

Mafuta a kokonati amadzaza ndi ma triglycerides apakatikati, omwe amatha kuchepetsa kwambiri kudya komanso kalori.

15. Mbuluuli

Popcorn ndi chakudya chonse chambewu chomwe chimakhala ndi michere yambiri. Thumba limodzi lalikulu (magalamu 112) limakhala ndi magalamu 16 a fiber ().

Kafukufuku apeza kuti popcorn imadzaza kwambiri kuposa zokhwasula-khwasula zina, monga tchipisi cha mbatata kapena chokoleti (, 52).

Zinthu zingapo zimatha kuyambitsa kudzaza kwake, kuphatikiza kuchuluka kwa fiber komanso kuchepa kwa mphamvu (,).

Komabe, zindikirani kuti ma popcorn omwe mumadzikonzekeretsa mumphika kapena makina opanga mpweya ndiye njira zabwino kwambiri. Kuphatikiza mafuta ochuluka ku mbuluuli kumatha kukulitsa kuchuluka kwa kalori kwambiri.

Popcorn ndi chotupitsa chotchuka chomwe chimakhala ndi fiber yambiri, voliyumu yayikulu komanso kuchepa kwamphamvu kwamagetsi. Kalori ya kalori, imadzaza kwambiri.

Tengani Uthenga Wanyumba

Kudzaza zakudya kumakhala ndi mikhalidwe ina.

Amakhala ndi michere yambiri kapena mapuloteni, komanso amakhala ndi mphamvu zochepa.

Kuphatikiza apo, chakudyachi chimakhala chokwanira, chosakaniza chimodzi - osakonza zakudya zopanda thanzi.

Kuganizira za zakudya zonse zomwe zimadzaza ndi ma calories ochepa kungakuthandizeni kuti muchepetse thupi pamapeto pake.