Mlembi: John Stephens
Tsiku La Chilengedwe: 24 Jayuwale 2021
Sinthani Tsiku: 25 Novembala 2024
Anonim
Zakudya 20 Zomwe Ndizoipa Pathanzi Lanu - Zakudya
Zakudya 20 Zomwe Ndizoipa Pathanzi Lanu - Zakudya

Zamkati

Ndikosavuta kusokonezeka kuti ndi zakudya ziti zomwe zili zathanzi komanso zomwe sizili.

Muyenera kupewa zakudya zina ngati mukufuna kuonda komanso kupewa matenda osadwala.

Munkhaniyi, njira zabwino zatchulidwapo ngati zingatheke.

Nazi zakudya 20 zomwe nthawi zambiri zimakhala zopanda thanzi - ngakhale anthu ambiri amatha kuzidya pang'ono pazochitika zapadera popanda kuwononga thanzi lawo.

1. Zakumwa zotsekemera

Shuga wowonjezera ndichimodzi mwazinthu zoyipa kwambiri pazakudya zamakono.

Komabe, magwero ena a shuga ndiabwino kuposa ena, ndipo zakumwa zotsekemera ndizovulaza kwambiri.

Mukamamwa zopatsa mphamvu zamadzimadzi, ubongo wanu suwoneka kuti umazilemba ngati chakudya. Chifukwa chake, mutha kumaliza kukulitsa kuchuluka kwa kalori yanu (,,).

Mukamadya kwambiri, shuga imatha kuyendetsa insulini ndipo imalumikizidwa kwambiri ndi matenda a chiwindi osakhala mowa. Zimakhudzidwanso ndi zovuta zosiyanasiyana, kuphatikiza mtundu wa 2 shuga ndi matenda amtima (,,).


Anthu ena amakhulupirira kuti zakumwa zotsekemera ndizomwe zimanenepa kwambiri pazakudya zamakono - ndipo kumwa kwambiri kumatha kuyambitsa mafuta komanso kunenepa kwambiri,, 8,

Njira zina

Imwani madzi, madzi a soda, khofi, kapena tiyi m'malo mwake.Kuphatikiza kagawo ka mandimu m'madzi kapena madzi a soda kumatha kukupatsani chisangalalo chachikulu.

2. Ma pizza ambiri

Pizza ndi chimodzi mwa zakudya zopatsa thanzi padziko lonse lapansi.

Ma pizza ambiri amalonda amapangidwa ndi zosakaniza zopanda thanzi, kuphatikiza mtanda woyengedwa kwambiri ndi nyama yosinthidwa kwambiri. Pizza amakhalanso ndi mafuta okwanira kwambiri.

Njira zina

Malo ena odyera amapereka zowonjezera zowonjezera. Ma pizza omwe amadzipangira okha amathanso kukhala athanzi, bola ngati musankha zinthu zabwino.

3. Mkate woyera

Mikate yambiri yamalonda imakhala yopanda thanzi ngati idya yambiri, chifukwa imapangidwa kuchokera ku tirigu woyengedwa bwino, wopanda michere komanso michere yofunikira ndipo imatha kubweretsa spikes mwachangu m'magazi a shuga (10).

Njira zina

Kwa anthu omwe amatha kulekerera gluten, mkate wa Ezekiel ndi chisankho chabwino. Mkate wambewu wonse ulinso wathanzi kuposa buledi woyera.


Ngati muli ndi vuto la gluten kapena carbs, ndiye kuti pali maphikidwe 15 a buledi omwe alibe gluten komanso otsika mu carbs.

4. Msuzi wambiri wazipatso

Msuzi wa zipatso nthawi zambiri amaganiza kuti ndi wathanzi.

Ngakhale madzi amakhala ndi ma antioxidants ndi vitamini C, amakhalanso ndi shuga wambiri wamadzi.

M'malo mwake, msuzi wazipatso amakhala ndi shuga wambiri monga zakumwa zotsekemera monga Coke kapena Pepsi - ndipo nthawi zina kuposa pamenepo ().

Njira zina

Madzi ena azipatso awonetsedwa kuti ali ndi thanzi labwino ngakhale ali ndi shuga wambiri, monga makangaza ndi timadziti ta buluu.

Komabe, izi ziyenera kuwonedwa ngati zowonjezera nthawi zina, osati gawo lanu lazakudya tsiku lililonse.

5. Maphala am'mawa otsekemera

Mbewu za kadzutsa zimakonzedwa monga chimanga, tirigu, mpunga, ndi chimanga.

Amakonda kwambiri ana ndipo amakonda kudya mkaka.

Kuti zikhale zokoma kwambiri, nyembazo zimawotchedwa, zoduladula, kupukutidwa, kukulunga, kapena kutenthedwa. Nthawi zambiri amakhala ndi shuga wowonjezera.


Chakudya chachikulu cham'mawa chimakhala ndi shuga wowonjezera. Zina ndi zotsekemera kwambiri moti tikhoza kuyerekezera ndi maswiti.

Njira zina

Sankhani chimanga cham'mawa chomwe chili ndi fiber yambiri komanso shuga wambiri wowonjezera. Ngakhale zili bwino, pangani phala lanu la oat kuyambira pachiyambi.

6. Chakudya chokazinga, chokazinga, kapena chowotcha

Frying, grilla, ndi kuphika ndi zina mwa njira zopanda thanzi zophika.

Zakudya zophikidwa m'njira izi nthawi zambiri zimakhala zokoma kwambiri komanso zonenepa kwambiri. Mitundu ingapo yamankhwala osavomerezeka amapangidwanso chakudya chikaphikidwa ndi kutentha kwambiri.

Izi zikuphatikizapo acrylamides, acrolein, heterocyclic amines, oxysterols, polycyclic onunkhira ma hydrocarboni (PAHs), ndi zotsogola zotsogola za glycation (AGEs) (,,,,,).

Mankhwala ambiri omwe amapangidwa pophika ndi kutentha kwambiri adalumikizidwa ndi chiopsezo chowonjezeka cha khansa ndi matenda amtima (, 19,).

Njira zina

Kuti mukhale ndi thanzi labwino, sankhani njira zophika zosavuta komanso zathanzi, monga kuwira, stewing, blanching, ndi steamed.

7. Zofufumitsa, makeke, ndi makeke

Zofufumitsa zambiri, makeke, ndi makeke zimakhala zopanda thanzi ngati zidya mopitirira muyeso.

Mitundu yamatumba imapangidwa ndi shuga woyengedwa bwino, ufa wa tirigu woyengedwa, ndi mafuta owonjezera. Kufupikitsa, komwe kumatha kukhala kwamafuta ambiri osapatsa thanzi, nthawi zina kumawonjezeredwa.

Zakudya izi zitha kukhala zokoma, koma zilibe zopatsa thanzi, zopatsa mphamvu, komanso zotetezera zambiri.

Njira zina

Ngati simungathe kukhala kutali ndi mchere, kasupe wa yogurt wachi Greek, zipatso zatsopano, kapena chokoleti chakuda.

8. French batala ndi tchipisi tchipisi

Mbatata yoyera yonse ndi yathanzi kwambiri.

Komabe, zomwezi sizinganenedwenso za batala yaku France ndi tchipisi ta mbatata.

Zakudya izi ndizokwera kwambiri, ndipo ndikosavuta kudya mopitirira muyeso. Kafukufuku wowerengeka amalumikiza ma batala aku France ndi tchipisi ta mbatata kunenepa (, 22).

Zakudyazi zimakhalanso ndi ma acrylamide ambiri, omwe ndi zinthu zomwe zimayambitsa khansa zomwe zimapangidwa mbatata zikawotchedwa, kuphika, kapena kukazinga (23,).

Njira zina

Mbatata ndi yabwino kudya yophika, osati yokazinga. Ngati mukufuna china chothina kuti musinthe tchipisi cha mbatata, yesani kaloti kapena ana mtedza.

9. Zakudya zopanda thanzi zopanda gilateni

Pafupifupi gawo limodzi mwa atatu mwa anthu aku US amayesetsa kupewa gluten (25).

Komabe, anthu nthawi zambiri amalowetsa zakudya zopatsa thanzi, zopatsa thanzi ndi zakudya zopatsa thanzi zomwe zimakhala zopanda thanzi.

Izi zosagwiritsidwa ntchito m'malo mwa gluten nthawi zambiri zimakhala ndi shuga wambiri komanso mbewu zoyengedwa ngati wowuma chimanga kapena wowuma wa tapioca. Zosakaniza izi zimatha kuyambitsa ma spikes mwachangu mu shuga wamagazi ndipo ndizochepa michere yofunikira.

Njira zina

Sankhani zakudya zomwe mwachilengedwe zilibe gilateni, monga zakudya zopanda chomera ndi nyama.

10. Patsani timadzi tokoma

Madzi agave ndi otsekemera omwe nthawi zambiri amagulitsidwa ngati athanzi.

Komabe, ndi yoyengedwa kwambiri komanso yayikulu kwambiri mu fructose. Kuchuluka kwa fructose kuchokera kuzowonjezera zotsekemera kumatha kukhala koopsa mwamphamvu ku thanzi ().

M'malo mwake, timadzi tokoma timakhala tambiri kuposa fructose kuposa zotsekemera zina zambiri.

Pomwe shuga wa patebulo ndi 50% fructose ndi high-fructose chimanga madzi mozungulira 55%, timadzi tokoma ndi 85% fructose ().

Njira zina

Stevia ndi erythritol ndi njira zabwino, zachilengedwe, komanso zopanda kalori.

11. Yogurt ya mafuta ochepa

Yogurt ikhoza kukhala yathanzi kwambiri.

Komabe, ma yogurt ambiri omwe amapezeka m'sitoloyo ndiabwino kwa inu.

Nthawi zambiri amakhala ochepa mafuta koma amanyamula shuga kuti akwaniritse kukoma komwe mafuta amapereka. Mwachidule, yogurt yambiri idakhala ndi mafuta abwinobwino, achilengedwe osinthidwa ndi zosakaniza zopanda thanzi.

Kuphatikiza apo, ma yogurts ambiri samapereka mabakiteriya a ma probiotic monga ambiri amakhulupirira. Nthawi zambiri amatenthedwa, omwe amapha mabakiteriya ambiri.

Njira zina

Sankhani yogurt wamafuta onse wamafuta omwe amakhala ndi zikhalidwe zamoyo kapena zothandiza (maantibiotiki). Ngati ndi kotheka, gulani mitundu kuchokera ku ng'ombe zodyetsedwa ndi udzu.

12. Zakudya zopanda mafuta ochepa

Zakudya zochepa zama carb ndizotchuka kwambiri.

Ngakhale mutha kudya zakudya zambiri pazakudya zotere, muyenera kusamala ndi zotsitsika zama carb zotsalira. Izi zikuphatikizapo ma switiberi otsika-carb komanso m'malo mwa chakudya.

Zakudya izi nthawi zambiri zimakonzedwa bwino ndikunyamula zowonjezera.

Njira zina

Ngati mumadya chakudya chochepa kwambiri, yesetsani zakudya zomwe mwachilengedwe zimakhala ndi ma carbs, monga mazira, nsomba, ndi masamba obiriwira.

13. ayisikilimu

Ice cream ikhoza kukhala yokoma, koma imadzaza ndi shuga.

Chogulitsa mkaka ichi chimakhalanso ndi ma calories ambiri komanso kosavuta kudya mopitirira muyeso. Ngati mumadya ngati mchere, mumakonda kuunjika pamwamba pazomwe mumadya kalori.

Njira zina

Ndizotheka kusankha zopatsa thanzi kapena kupanga ice cream yanu pogwiritsa ntchito zipatso zatsopano komanso shuga wochepa.

14. Mabala a maswiti

Mabala a maswiti ndi osadabwitsa.

Amakhala ndi shuga wambiri, ufa woyengedwa wa tirigu, ndi mafuta osinthidwa pomwe amakhalanso ochepa m'thupi lofunikira.

Komanso, njirazi zimakusiyani ndi njala chifukwa cha momwe thupi lanu limagwiritsira ntchito mabomba a shugawa.

Njira zina

Idyani zipatso kapena chidutswa cha chokoleti chakuda m'malo mwake.

15. Nyama yokonzedwa

Ngakhale nyama yosakonzedwa ikhoza kukhala yathanzi komanso yopatsa thanzi, zomwezo sizowona pazakudya zosinthidwa.

Kafukufuku akuwonetsa kuti anthu omwe amadya nyama yosinthidwa ali pachiwopsezo chachikulu cha matenda ambiri, kuphatikiza khansa ya m'matumbo, mtundu wa 2 shuga, ndi matenda amtima (28,).

Ambiri mwa maphunzirowa ndiwowonera mwachilengedwe, kutanthauza kuti sangatsimikizire kuti nyama yophikidwa ndiyomwe ili ndi mlandu. Komabe, kulumikizana kwa ziwerengero kuli kolimba komanso kosasintha pakati pa maphunziro.

Njira zina

Ngati mukufuna kudya nyama yankhumba, masoseji, kapena pepperoni, yesetsani kugula kwa ogulitsa nyama akumaloko omwe sawonjezerapo zosakaniza zopanda thanzi.

16. Tchizi wosinthidwa

Tchizi ndi wathanzi pang'ono.

Imadzaza ndi michere, ndipo chidutswa chimodzi chimanyamula michere yonse ngati kapu ya mkaka.

Komabe, zokometsera tchizi sizofanana ndi tchizi wamba. Amapangidwa kwambiri ndizodzaza zomwe zimapangidwa kuti zikhale ndi mawonekedwe ngati tchizi ndi mawonekedwe.

Onetsetsani kuti mwawerenga zolemba kuti mutsimikizire kuti tchizi wanu ali ndi mkaka ndi zochepa zopangira.

Njira zina

Idyani tchizi weniweni m'malo mwake. Mitundu yathanzi imaphatikizapo feta, mozzarella, ndi tchizi tunyumba. Mitundu yambiri yamasamba a vegan amathanso kukhala zisankho zabwino.

17. Zakudya zambiri zachangu

Nthawi zambiri, maunyolo ogulitsira mwachangu amapereka zakudya zopanda thanzi.

Zambiri mwazopereka zawo zimapangidwa mochuluka komanso ndizochepa michere.

Ngakhale mitengo yake ndi yotsika mtengo, zakudya zofulumira zimatha kuyambitsa chiopsezo cha matenda ndikuwononga thanzi lanu lonse. Muyenera kusamala kwambiri ndi zinthu zokazinga.

Njira zina

Chifukwa cha kukakamizidwa kowonjezereka, unyolo wazakudya zambiri zachangu wayamba kupereka njira zabwino.

18. Zakumwa za khofi zopatsa mphamvu kwambiri

Khofi yodzaza ndi ma antioxidants ndipo imapereka maubwino ambiri.

Makamaka, omwa khofi ali ndi chiopsezo chotsika cha matenda owopsa, monga mtundu wa 2 shuga ndi Parkinson's (, 31).

Nthawi yomweyo, zonunkhira, ma syrups, zowonjezera, ndi shuga zomwe nthawi zambiri zimawonjezeredwa ku khofi ndizopanda thanzi.

Izi ndizovulaza monga chakumwa china chilichonse chotsekemera ndi shuga.

Njira zina

Imwani khofi wamba m'malo mwake. Mutha kuwonjezera zonona zonona kapena mkaka wamafuta onse ngati mukufuna.

19. Chilichonse chokhala ndi shuga wowonjezera kapena mbewu zoyengedwa

Ndikofunika kupewa - kapena kuchepetsa - zakudya zomwe zimakhala ndi shuga wowonjezera, mbewu zoyengedwa, komanso mafuta opangira mafuta.

Izi ndi zina mwazinthu zopanda thanzi koma zofala kwambiri pazakudya zamakono. Chifukwa chake, kufunikira kwamalembedwe owerengera sikungakokomeze.

Izi zimagwiranso ntchito pazomwe zimatchedwa zakudya zathanzi.

Njira zina

Konzekerani zakudya zopatsa thanzi, zakudya zonse, monga zipatso zatsopano ndi mbewu zonse.

20. Zakudya zopangidwa kwambiri

Njira yosavuta yodyera wathanzi ndikuchepetsa thupi ndikupewa zakudya zopangidwa momwe zingathere.

Katundu wopangidwayo nthawi zambiri amakhala m'matumba ndipo amanyamula mchere wochuluka kapena shuga.

Njira zina

Mukamagula zinthu, onetsetsani kuti mwawerenga zolemba za chakudya. Yesetsani kulongedza ngolo yanu ndi zanyama zambiri ndi zakudya zina zonse.

Mfundo yofunika

Ngakhale zakudya zakumadzulo zimakhala ndi zakudya zambiri zopanda thanzi, mutha kudya zakudya zopatsa thanzi ngati mungapewe zomwe zakonzedwa, shuga wambiri zomwe zatchulidwa pamwambapa.

Ngati mumaganizira kwambiri za zakudya zonse, mudzakhala bwino panjira yakumva bwino ndikubwezeretsanso thanzi lanu.

Kuphatikiza apo, kuyesetsa kukhala oganiza bwino mukamadya pomamvera zomwe thupi lanu likuwonetsa komanso kumvera zonunkhira komanso mawonekedwe ake kumatha kukuthandizani kudziwa zambiri komanso zomwe mumadya, zomwe zimakuthandizani kuti mukhale ndi ubale wabwino ndi chakudya.

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