Kodi Buluu wa Apple ndi Mtedza Ndi Chakudya Chokwanira?

Zamkati

• Chakudya chopatsa thanzi komanso chopatsa thanzi
• Mfundo zokhudzana ndi Apple
• Momwe Mungasamalire Apple
• Zakudya za mafuta a chiponde
• Mapindu azaumoyo
• Mphamvu zotsutsana ndi zotupa
• Zimathandiza kuchepetsa shuga m'magazi
• Imathandiza chimbudzi
• Ndi wathanzi
• Zitha kukuthandizani kuti muchepetse kunenepa
• Kodi muyenera kudya zochuluka motani?
• Malangizo othandizira
• Mfundo yofunika

Zakudya zokhwasula-khwasula zochepa ndizosangalatsa kuposa apulo wokoma, wokoma wophatikizidwa ndi supuni ya batala ya chiponde.

Komabe, anthu ena amakayikira ngati duo yakanthawi yayitali yopanda thukuta ndi yopatsa thanzi komanso yokoma.

Nkhaniyi ikufufuza zonse zomwe muyenera kudziwa za maapulo ndi mafuta a chiponde ngati chotupitsa, kuphatikiza chidziwitso chake cha zakudya, kukula kwakulimbikitsidwa kwa ntchito, komanso maubwino azaumoyo.

Chakudya chopatsa thanzi komanso chopatsa thanzi

Maapulo ndi batala wa kirimba ndi nyenyezi iliyonse yodziyimira payokha. Zikaphatikizidwa, zimapanga muyeso woyenera wazakudya zomwe ndizovuta kuzipeza pazakudya zodziwika bwino masiku ano.

Maapulo amapereka gwero la chakudya chokwanira ndi ma fiber, pomwe mafuta a chiponde amapereka zowonjezera zowonjezera komanso kuchuluka kwa mafuta ndi mapuloteni athanzi.

Kuphatikiza apo, zonsezi zimakhala ndi mavitamini, michere, komanso mitundu yazomera yolimbikitsa thanzi.

Mfundo zokhudzana ndi Apple

Apple imodzi yayikulu (182 magalamu) imapereka michere yotsatirayi ():

• Ma calories: 95
• Ma carbs: 25 magalamu
• CHIKWANGWANI: Magalamu 4.4
• Mapuloteni: 0.4 magalamu
• Mafuta: 0.3 magalamu
• Vitamini C: 14% ya Reference Daily Intake (RDI)
• Potaziyamu: 6% ya RDI
• Vitamini K: 5% ya RDI

Apple imodzi imapereka pafupifupi 17% ya RDI ya fiber. Chomerachi chimagwira ntchito yofunika kwambiri pakulimbikitsa kugaya chakudya ndi chitetezo cha mthupi ().

Maapulo amadziwikanso chifukwa chokhala ndi gwero labwino lazomera zomwe zitha kuthandiza kuti muchepetse kupsinjika ndi kutupa mthupi lanu ().

Momwe Mungasamalire Apple

Zakudya za mafuta a chiponde

Ngakhale mtedza umakhala wa nyemba, mawonekedwe awo azakudya ndi ofanana kwambiri ndi mtedza. Chifukwa chake, nthawi zambiri amalumikizidwa pamodzi ndi mtedza.

Mtedza wa kirimba, komanso mabotolo ena a mtedza, ndi njira yabwino yowonjezeramo zowonjezera zomanga thupi ndi mafuta athanzi ku chakudya chambiri cha carb ndi zokhwasula-khwasula, monga maapulo.

Mafuta opitilira 75% a mafuta a chiponde amachokera ku mafuta, ambiri mwa iwo ndimafuta a monounsaturated.

Mafuta a monounsaturated mwina amadziwika bwino chifukwa chazomwe amachita poteteza ndikulimbikitsa thanzi la mtima ().

Pansipa pali kuwonongeka kwa supuni 2 (32-gramu) wothira mafuta a chiponde ():

• Ma calories: 188
• Ma carbs: 7 magalamu
• CHIKWANGWANI: 3 magalamu
• Mapuloteni: 8 magalamu
• Mafuta: Magalamu 16
• Manganese: 29% ya RDI
• Vitamini B3 (niacin): 22% ya RDI
• Mankhwala enaake a: 13% ya RDI
• Vitamini E: 10% ya RDI
• Phosphorus: 10% ya RDI
• Potaziyamu: 7% ya RDI

Dziwani kuti si mitundu yonse ya mafuta a chiponde omwe ali ofanana ndi zakudya. Fufuzani zopangidwa zomwe mulibe shuga wowonjezera kapena mafuta, chifukwa zowonjezera izi zitha kuchepetsa thanzi lathunthu pazogulitsazo.

Chokhacho chomwe mafuta anu amakonde amakhala nacho mtedza, ndipo mwina mchere pang'ono.

Maapulo ndi batala wa chiponde zonse ndizopatsa thanzi kwambiri. Akamagwirizana, amapereka mapuloteni, mafuta, ndi fiber.

Mapindu azaumoyo

Maapulo ndi batala wa chiponde sizongokhala zokometsera zokoma zokha - atha kupindulitsanso thanzi lanu.

Mphamvu zotsutsana ndi zotupa

Kutupa ndi komwe kumayambitsa matenda osiyanasiyana, kuphatikiza matenda amtima ndi matenda ashuga ().

Maapulo ndi gwero labwino la flavonoids, omwe ndi mankhwala omwe amadziwika kuti ali ndi mphamvu zotsutsana ndi zotupa ().

Kafukufuku woyeserera kangapo ndi kafukufuku wazinyama awonetsa kuti flavonoids yomwe imapezeka mu zipatso ngati maapulo imatha kuchepetsa zotupa, zomwe zimatha kulepheretsa kukula kwa matenda otupa ().

Pakafukufuku wina, omwe adatenga nawo gawo m'malo mwa nyama yofiyira itatu, nyama yothiridwa, kapena mbewu zoyengedwa sabata iliyonse ndi magawo atatu amtedza, monga mtedza, adachepetsa kwambiri magazi am'magazi ().

Zimathandiza kuchepetsa shuga m'magazi

Kudya zipatso zonse nthawi zonse ndi mtedza - monga maapulo ndi batala - kumathandizira kuti shuga azikhala bwino.

Kafukufuku wina wamkulu adapeza kuti kudya zipatso zatsopano kumalumikizidwa ndi chiopsezo chochepa kwambiri chokhala ndi matenda ashuga. Mwa iwo omwe anali ndi matenda ashuga, kumwa zipatso kumalumikizidwa ndi zovuta zochepa zokhudzana ndi matenda awo ().

Kafukufuku wambiri apezanso kuti kudya mtedza pafupipafupi, kuphatikiza mtedza, kumathandizira kukhalabe ndi shuga m'magazi mukatha kudya ().

Maapulo omwe ali ndi batala wa chiponde ndi njira yabwino kwambiri yosankhira zakudya kuti mukhale ndi shuga wathanzi.

Imathandiza chimbudzi

Maapulo onse ndi batala wa kirimba amapereka michere yambiri, yomwe imathandizira kuti gawo lanu logaya chakudya lizigwira ntchito bwino kwambiri.

Fiber imathandizira m'matumbo pafupipafupi ndipo imathandizira kukula kwa mabakiteriya athanzi (,).

Kuphatikiza apo, kudya michere yokwanira kumathandizira kupewa ndikuchiza matenda ena am'mimba, monga khansa ya m'matumbo ndi acid reflux (,).

Ndi wathanzi

Kafukufuku akuwonetsa kuti kudya zipatso ndi mtedza kwambiri, monga maapulo ndi batala, kumayenderana ndi kuchepa kwa matenda amtima (,).

M'malo mwake, zipatso ndi mtedza zitha kuthandizira kuthana ndi zovuta zina zamatenda amtima, monga kuthamanga kwa magazi komanso kutupa (,).

Kuphatikiza apo, zakudya zonse ziwiri zimapereka fiber yochulukirapo, yomwe ingakuthandizeni kuti mukhale ndi mafuta m'thupi ().

Zitha kukuthandizani kuti muchepetse kunenepa

Kafukufuku akuwonetsa kuti zipatso ndi mtedza uliwonse uli ndi zotsatira zake zotsutsana ndi kunenepa kwambiri, ndikupanga maapulo ndi batala wa chiponde kukhala chotukuka chabwino kwa iwo omwe akuyesera kukhetsa mapaundi pang'ono (,).

Zinthu zosiyanasiyana zopatsa thanzi za zipatso ndi mtedza, monga fiber ndi mapuloteni, zimathandizira kukulitsa kumverera kokwanira ndipo zitha kubweretsa kuchepa kwa kuchuluka kwa kalori.

Chifukwa chake, kusinthanitsa zosankha zochepa zowonjezera zakudya zamaapulo ndi batala wa njuchi ikhoza kukhala njira imodzi yabwino yokuthandizirani kukwaniritsa zolimbitsa thupi mukadali okhutira komanso okhutira.

Maapulo ndi batala wa kirimba amatha kuthandizira thanzi m'njira zosiyanasiyana. Zitha kuthandiza kuchepetsa kutupa ndi milingo ya shuga m'magazi, kuthandizira thanzi ndi kugaya chakudya, komanso kulimbikitsa kulemera kwabwino.

Kodi muyenera kudya zochuluka motani?

Kuchuluka kwa mafuta a chiponde ndi maapulo omwe muyenera kudya kumadalira kwathunthu pathupi pathupi pathupi ndi zosowa za kalori.

Ngakhale combo iyi ndi njira yabwino yoperekera zakudya, ndikofunikira kuti musamavutike pakudya zakudya zosiyanasiyana zamagulu aliwonse azakudya.

Zinthu zabwino zambiri zitha kuvulaza kuposa zabwino. Izi ndizowona makamaka ngati zikukupangitsani kuti mudye kupitirira zosowa zanu za calorie. Imakhalanso nkhani ngati simukudya zakudya zina kuti mupereke michere yomwe maapulo ndi batala amasowa.

Malangizo othandizira

Kutenga kamodzi kwa batala wa kirimba nthawi zambiri kumakhala supuni 2 (32 magalamu), pomwe kutulutsa kwa apulo kumatanthauzira kwa apulo imodzi yaying'ono kapena yaying'ono (150-180 magalamu).

Pamodzi, zakudya izi zimapereka pafupifupi ma calories 283, 8 magalamu a mapuloteni, 16 magalamu a mafuta, ndi magalamu 7 a fiber (,).

Kwa anthu ambiri, kutumikiridwa kwa aliyense ndi malo abwino kuyamba. Ndi chakudya chamasana chachikulu chothana ndi njala zomwe zitha kukwera pakati pa nkhomaliro ndi chakudya chamadzulo.

Ngati mukugwira ntchito mwakhama kapena mukumva kuti mukufuna china chake chowonjezera, mutha kuwonjezera gawolo mosavuta kapena kulipangitsa kukhala chakudya chokwanira pochiphatikiza ndi mbale yambewu ya veggie kapena saladi yolowera.

Ingokumbukirani ndikumvera zomwe thupi lanu likulakalaka komanso kuti musadzichotsere mosazindikira.

Kuchuluka kwa maapulo ndi mafuta a chiponde omwe muyenera kudya kumadalira zosowa zapadera za thupi lanu. Onetsetsani kuti simukugwiritsa ntchito zopatsa mphamvu kapena kuiwala kuphatikiza zakudya zina zosiyanasiyana pazakudya zanu, inunso.

Mfundo yofunika

Chombo cha apulo ndi chiponde ndi chotupitsa chachikale chomwe chimakhala chokoma komanso chopatsa thanzi.

Maapulo ndi mtedza onse amakhala ndi michere yomwe imalimbikitsa thanzi lanu m'njira zosiyanasiyana, kuphatikizapo kuchepetsa kutupa, kulimbikitsa thanzi la mtima, komanso kuwongolera kuchuluka kwa shuga m'magazi.

Kuchuluka kwa chakudyachi chomwe muyenera kudya kumadalira zosowa zanu. Ndibwino kwambiri mukaphatikizidwa muzakudya zopatsa thanzi komanso zopatsa thanzi zomwe zimakhala ndi zipatso zamasamba, masamba, mbewu zonse, mtedza, nyemba, ndi mapuloteni owonda.