Kudya Zakudya kapena Zowala zingakupangitseni kukhala wonenepa

Zamkati

• Nthawi yoti mudye chakudya zakudya kapena kuwala
• Kusiyana pakati zakudya ndipo kuwala
• Momwe mungachepetsere thupi osadya zakudya ndipo kuwala
• Momwe mungadziwire ngati chakudya zakudya kapena kuwala ndi zabwino kwenikweni

Zakudya kuwala ndipo zakudya Amagwiritsidwa ntchito kwambiri pazakudya kuti achepetse kunenepa chifukwa ali ndi shuga wochepa, mafuta, ma calories kapena mchere. Komabe, izi sizisankho zabwino nthawi zonse, kuti kukoma kukhale kosangalatsa kwa ogula, makampani nthawi zambiri amalipira kuchepa kwa shuga ndi mafuta, mwachitsanzo, kusiya chakudyacho ngakhale chambiri kuposa mtundu wake 'wamba'.

Kuphatikiza apo, kumwa zinthu tsiku ndi tsiku zakudya kapena kuwala kumawonjezera chiopsezo cha munthu kukhala ndi matenda opatsirana monga Alzheimer's kapena stroke katatu. Chifukwa chake ndikofunikira kuwerenga chizindikirocho ndikuyerekeza mitundu iwiriyo kuti mupeze mtundu wa mafuta omwe adachotsedwa pamalowo, ndikumvetsetsa zakudya ziti kuwala Sangathe kudyedwa mwakufuna kwawo, monganso poizoni, kuphatikiza ma calories ambiri, motero, onenepa. Onani maupangiri amomwe mungawerenge zolemba za chakudya kuti musankhe bwino.

Nthawi yoti mudye chakudya zakudya kapena kuwala

Zogulitsa zakudya amawonetsedwa okha kwa omwe ali ndi matenda ashuga ndipo kuwala Amawonetsedwa kwa iwo omwe ali ndi mafuta m'chiwindi kapena akuchita njira yochepetsa thupi. Chifukwa chake, iwo omwe sali mgulu la milanduyi sayenera kumwa mankhwala zakudya, kapena kuwala, m'moyo wanu watsiku ndi tsiku.

Koma ngakhale zili choncho, mukafunikiradi kudya chinthu china zakudya kapena kuwala mtundu uwu uyenera kufananizidwa ndi 'wabwinobwino' chifukwa nthawi zambiri kuchuluka kwa mafuta kapena sodium ndikokulirapo, ndipo izi zimakhudzanso thanzi.

Chithunzi chotsatira chikuwonetsa chitsanzo cha chakudya zakudya zomwe zimabweretsa mafuta ambiri kuposa chakudya wamba, zomwe zingakhale zovulaza kwa anthu omwe akufuna kuonda kapena omwe ali ndi cholesterol yambiri, mwachitsanzo.

Pachitsanzo ichi mutha kuwona kuti chokoleti chomwecho, mtunduwo zakudya Ili ndi mafuta ambiri ndi sodium kuposa momwe imakhalira, yomwe imavulaza thanzi ndipo siyithandiza kuti muchepetse thupi. Onani mayankho pazikhulupiriro zina 10 zabodza komanso zowona pazakudya zochepetsa thupi.

Kusiyana pakati zakudya ndipo kuwala

Kusiyana pakati pa zakudya ndipo kuwala ndi kuchuluka kwa michere yomwe yachotsedwa pamalonda. Pamene chakudya zakudya ali ndi ziro kapena zochepa chabe za michere, zakudya kuwala ali ndi kuchepetsedwa kokha kwa michere iyi, yomwe imayenera kukhala osachepera 25%.

Mwachitsanzo, 200 ml ya zakumwa zoziziritsa kukhosi zimakhala ndi shuga pafupifupi 20g, koma chakumwa choledzeretsa kuwala akhoza kukhala ndi 16g shuga, pomwe mtunduwo zakudya ali ndi 0g shuga. Komabe, mu zakudya zina izi zimachepetsa shuga ndi zakudya zina, monga mafuta okhathamira, cholesterol, mapuloteni ndi mchere, osati nthawi zonse michere yocheperako imathandizira pakuchepetsa.

Onerani kanema wotsatira ndikuphunzira zambiri zakusiyana pakati pa zakudya ndipo kuwala, ndi nthawi yoti mugwiritse ntchito iliyonse:

Momwe mungachepetsere thupi osadya zakudya ndipo kuwala

Kuchepetsa thupi osadya chilichonse zakudya ndipo kuwala Mmodzi ayenera kukonda zinthu zonse, zomwe zili ndi ulusi wambiri komanso mavitamini ndi michere yofunikira kuti thupi liziyenda bwino. Ndikofunikira kudya zipatso zosachepera 3 patsiku, makamaka ndi peel, kudya saladi ndi zakudya zazikulu ndikupewa zakudya zokhala ndi shuga ndi mafuta, monga makeke, chakudya chachisanu ndi zakudya zokazinga.

Kuphatikiza pa chakudya, zolimbitsa thupi ziyenera kuchitidwa osachepera katatu pamlungu, popeza kuchita masewera olimbitsa thupi kumawonjezera kagayidwe kake, kumathandizira kuyendetsa magazi ndikuthandizira magwiridwe antchito am'matumbo, kufulumizitsa kuwonda komanso kukonza thanzi la thupi.

Ngati nthawi zonse mumaganizira za chakudya, dziwani ngati muli ndi mtima wonenepa komanso zoyenera kuchita kuti muzisamalira.

Momwe mungadziwire ngati chakudya zakudya kapena kuwala ndi zabwino kwenikweni

Dziwani momwe mungawerenge zolemba za chakudya, ndipo fufuzani ngati zakudya kapena kuwala ndiye njira yabwino kwambiri kwa inu, muvidiyoyi: