Zolakwa 9 Zomwe Zimakonda Kakhitchini

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Ngakhale mutayika zakudya zabwino kwambiri m'galimoto yanu, mutha kukhala mukuzisunga ndikuzikonza m'njira zomwe zimawalanda (ndi thupi lanu) zakudya zomwe mukufuna. Nazi zolakwika zisanu ndi zinayi zaku khitchini zomwe muyenera kupewa.

Cholakwika # 1: Onetsani zochulukirapo

Zachidziwikire, kupanga golosale imodzi yayikulu koyambirira kwa sabata kumawoneka ngati njira yolephera yopezera asanu patsiku. Koma mavitamini ndi michere mu zipatso ndi ndiwo zamasamba zimayamba kuchepa pomwe zikukololedwa, kutanthauza kuti mukasunga nthawi yayitali, zakudya zochepa zomwe mungakhale nazo. Pakatha pafupifupi sabata mu furiji, mwachitsanzo, sipinachi imangokhala ndi theka la folate yake komanso pafupifupi 60 peresenti ya lutein (antioxidant yolumikizidwa ndi maso athanzi). Broccoli amataya pafupifupi 62% ya flavonoids (antioxidant mankhwala omwe amathandiza kupewa khansa ndi matenda amtima) m'masiku 10.

Yankho: Gulani magulu ang'onoang'ono osachepera kawiri pa sabata. Ngati simungathe kugula masiku angapo aliwonse, pitani kuzizira. Zipatso izi ndi zophika zimakololedwa pachimake ndipo zimazizira nthawi yomweyo. Chifukwa chakuti zokololazo sizikhala ndi mpweya, zakudyazo zimakhala zokhazikika kwa chaka chimodzi, malinga ndi ofufuza a ku yunivesite ya California, Davis. Ingotsimikizani kupewa zinthu zozizira zodzaza mu sosi kapena masirapu. Izi zitha kutanthauza mafuta owonjezera kuchokera ku mafuta kapena shuga, ndipo amathanso kukhala ndi sodium wochuluka.

Cholakwika # 2: Mukusungunula zakudya muzotengera zowonera

Mkaka uli ndi vitamini B wa riboflavin, koma akawunikiridwa ndi kuwala, mankhwala amachotsedwa omwe amachepetsa mphamvu ya vitamini, malinga ndi ofufuza aku Ghent University ku Belgium. Zakudya zina, monga ma amino acid (zomangamanga za mapuloteni) ndi mavitamini A, C, D, ndi E, zimakhudzidwanso. Ndipo chifukwa mitundu ya mkaka wa lowfat ndi nonfat ndi wocheperako kuposa mkaka wathunthu, kuwala kumatha kulowa mosavuta. Njirayi, yotchedwa photooxidation, imatha kusintha mkaka ndikumayambitsa matenda osokoneza bongo omwe angayambitse matenda. Popeza kuti zopangidwa ndi tirigu (makamaka mbewu zonse) zilinso ndi riboflavin, nawonso atengeka ndi kuwonongeka kwa michere komanso kupanga zopangira zaulere.

Yankho: Ngati mukugulabe mkaka wanu m'mitsuko yapulasitiki yoyera, ganizirani kusintha makatoni a makatoni. Ndipo pewani kusunga katundu wouma monga pasitala, mpunga, ndi chimanga m'mitsuko yoyera patebulo lanu. M'malo mwake, zisungeni m'mabokosi awo oyambirira kapena muzitsulo zosaoneka bwino ndikuziyika m'makabati anu akukhitchini, kumene zidzatetezedwa ku kuwala.

Cholakwika #3: Mumafulumira kuphika adyo wanu

Nthano imanena kuti mababu ang'onoang'ono amenewa amatha kuthamangitsa ma vampires, koma sayansi imawonetsa kuti ngati mungawaphike bwino, atha kukhala ndi mphamvu zolimbana ndi woopsa kwambiri: khansa. Koma nthawi ndi chilichonse.

Yankho: Dulani, dulani kapena kuphwanya ma clove anu, kenaka muwayike pambali kwa mphindi 10 musanapite. Kuthyola adyo kumayambitsa kuchita kwa enzymatic komwe kumatulutsa kaphatikizidwe kabwino kotchedwa allyl sulfure; kuyembekezera kuphika adyo kumapereka nthawi yokwanira kuti pakompyuta pakhale kuchuluka kwathunthu.

Cholakwika #4: Nthawi yokhayo yomwe mumadya mapeyala ndi guacamole

Kuwonjezera chipatso chobiriwira ichi ku masaladi ndi masangweji ndi njira yosavuta yokweza bala yanu yazakudya. Mapepala ali ndi mafuta ambiri, potaziyamu, vitamini E, ndi fiber. Ndizowona kuti nawonso ali ndi mafuta ambiri, koma ndi mtundu wathanzi wokhala ndi thanzi labwino. Ndipo theka la avocado lili ndi ma calories 153 okha.

Yankho: Njira imodzi yolembera ma avocado mu zakudya zanu ndi kuwagwiritsa ntchito ngati mafuta olowetsa m'malo ophika. Ofufuza ku Hunter College ku New York City adalowetsa theka la batala mu keke ya oatmeal ndi avocado yoyera. Kusinthana kumeneku sikuti kudangochepetsa kuchuluka kwamafuta ndi 35% (ma avocado amakhala ndi magalamu ochepa pa supuni kuposa batala kapena mafuta), zimapangitsanso kuti zofewa zizikhala zofewa, zotsekemera, komanso zosagwedezeka kuposa ma cookie opangidwa molingana ndi choyambirira .

Cholakwika # 5: Mumakonda zokometsera

Zitsamba ndi zokometsera sizimangowonjezera kukoma kwa kuphika kwanu popanda kuwonjezera mafuta kapena sodium, zambiri mwazinthu zonunkhira izi zimakutetezani ku poizoni wa zakudya. Pambuyo poyesa mitundu 20 yodziwika bwino yolimbana ndi mabakiteriya asanu (kuphatikiza E. coli, staphylococcus, ndi salmonella), ofufuza ku Yunivesite ya Hong Kong adapeza kuti kuchuluka kwa zonunkhira kwa zonunkhira, kumatha kuletsa mabakiteriya. Ma Clove, timitengo ta sinamoni, ndi oregano anali othandiza kwambiri polimbana ndi tizilombo toyambitsa matenda. Kafukufuku wosiyana wofalitsidwa mu Journal of Agricultural and Food Chemistry akuwonetsa kuti rosemary, thyme, nutmeg, ndi bay bay nawonso ndi antioxidant.

Yankho: Simunganyalanyaze njira zodzitetezera ku chakudya, koma kuwonjezera theka la supuni ya tiyi ya zitsamba kapena zonunkhira ku saladi, masamba, ndi nyama kungakupatseni mtendere wamalingaliro ndikuwonjezera kudya kwanu kwa antioxidants.

Cholakwika # 6: Ndiwe wosawerengeka

Ambiri mwa ma antioxidants ndi ma polyphenols omwe amapangidwa amakhala pafupi kwambiri ndi khungu kapena pakhungu lokha. Kafukufuku wofalitsidwa mu magazini ya Nutrition Research adapeza kuti masamba azipatso ambiri amawonetsa zowirikiza kawiri mpaka 27 kuposa antioxidant kuposa zamkati mwa chipatsocho.

Yankho: Pukutani mbatata ndi kaloti m'malo mochotsa khungu lawo, ndipo gwiritsani ntchito pepala kapena mpeni wakuthwa kuti muchepetse pang'ono ngati zipatso ndi zitsamba zomwe zimayenera kusungunuka.

Cholakwika # 7: Mukuyesa mavitamini ndi mchere

Kuwiritsa kungaoneke ngati njira yosavuta, yopanda phokoso yokonzekera masamba osawonjezera mafuta, koma njira yophikirayi imatha kuchititsa kuti 90 peresenti ya zakudya za chakudya zitsike. Mchere monga potaziyamu ndi mavitamini osungunuka amadzi monga B ndi C amatha kuponyedwa kunja ndi madzi.

Yankho: Pofuna kuti izi zisasokoneze nthawi yophika, yesani kuyendetsa (gwiritsani madzi ochepa ndi basiketi), ma microwave, kapena kuwotchera. Kafukufuku wochokera ku Yunivesite ya Essex ku England adawonetsa kuti pomwe masamba ena amakonzedwa pogwiritsa ntchito njirazi, michere yambiri yomwe idasungidwa idapulumuka. Ndipo kusonkhezera-kuwotcha kumapangitsanso mfundo zambiri pamene mukuphika masamba obiriwira kapena alalanje. Izi ndizolemera mu beta-carotene, ndipo mafuta omwe mumagwiritsa ntchito poyambitsa akhoza kuwonjezera kuchuluka kwa antioxidant omwe mumamwa mpaka 63 peresenti, malinga ndi kafukufuku wofalitsidwa mu magazini ya Molecular Nutrition & Food Research. Simuyenera kugwiritsa ntchito mafuta ambiri; ngakhale supuni imodzi yokha ingachite.

Cholakwika # 8: Simusambitsa zokolola zanu zonse musanadye

Ambiri aife timakumbukira kutsuka maula ndi zipatso musanazidye, koma ndi liti pomwe mudathira nthochi, lalanje, cantaloupe, kapena mango ndi madzi? Zitha kumveka zachilendo kutsuka zipatso ndi kuzidya, koma mabakiteriya owopsa omwe amangokhala pamtunda amatha kusamutsidwa m'manja mwanu kapena ngakhale mkati mwa chipatso mukadula.

Yankho: Pofuna kuyeretsa zokolola, ingothamangitsani chidutswa chilichonse pansi papampopi ndikusakasa pang'ono. Kugwiritsa ntchito manja anu kupaka zipatso monga malalanje, nthochi, ndi mapichesi pansi pa madzi ndikokwanira. Mukamaliza, yumitsani zinthuzo ndi nsalu yoyera kapena chopukutira pepala. Ndikofunika kusamba m'manja ndi sopo ndi madzi ofunda kwa masekondi osachepera 20 musanagwiritse ntchito kuti muchepetse kufalikira kwa mabakiteriya. Tayani masamba akunja a masamba monga kabichi ndi letesi musanatsukidwe, chifukwa akhala akugwiritsidwa ntchito kwambiri ndipo akhoza kukhala ndi mabakiteriya oipitsidwa kwambiri.

Cholakwika #9: Simukuphatikiza zakudya moyenera

Ambiri aife timaganiza zopeza ayironi wokwanira pokhapokha titatopa kapena kutopa. Koma tiyenera kusamala ndi kuchuluka kwazitsulo zomwe timadya tsiku lililonse, zisanachitike. Matupi athu amamwa pafupifupi 15 mpaka 35 peresenti ya chitsulo cha heme (chomwe chimapezeka mu nyama ndi nsomba), koma 2 mpaka 20 peresenti ya chitsulo chosapanga heme (kuchokera ku nyemba, chimanga chonse, tofu, ndi masamba akuda).

Yankho: Lonjezerani kuchuluka kwa chitsulo chomwe mumatenga pophatikizira chitsulo chosakhala cha heme ndi zakudya ndi zakumwa za vitamini C-zakumwa, monga zipatso za mandimu ndi timadziti, tomato, tsabola wotentha komanso wotsekemera, sitiroberi, ndi mavwende. Pewani kumwa tiyi kapena khofi pazakudya chifukwa izi zitha kulepheretsa kuyamwa kwa ayironi ndi 60 peresenti; Zakumwa izi zimakhala ndi mankhwala otchedwa polyphenols omwe amalumikizana ndi chitsulo. Dikirani mpaka mutamaliza kudya musanaike ketulo kuti iwiritse.

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