Kodi nyemba nyemba ndi masamba ndizabwino kwa inu?

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Pastas wa nyemba ndi ndiwo zamasamba sizachilendo. Muyenera kuti mwakhala mukuwadya kwakanthawi (zomwe zimapangitsa kuyankhula ndi mnzanu kuntchito zakomwe apeza positi sikwashi yopweteka kwambiri). Koma pamene tikuwona njira zina za pasitala zochulukirachulukira pamashelefu a sitolo, tiyeni tiwone ngati ndizoyenera kusinthana.

Pankhani yogula mtundu wamabokosi, zolemba zaumoyo ndizofunikira.

Pastas opangidwa ndi masamba omwe inu DIY (monga maphikidwe ozungulira awa) nthawi zonse azikhala athanzi. Koma mukapanikizika ndi nthawi, mtundu wa bokosi ukhoza kukhala wosinthana bwino. Onetsetsani kuti mwawerenga chizindikirocho musanagule. "Pastas wina wamasamba ndi nyemba nthawi zambiri amapangidwa ndi ufa woyengedwa bwino ndiyeno kukhudza zamasamba, zomwe zimawapangitsa kukhala osasiyana kwambiri ndi pasitala yoyera," akutero Erin Palinski-Wade, R.D.N., C.D.E. 2-Day Diabetes Diet. Kotero pasitala wanu wamba wokhala ndi bokosi wokhala ndi mtundu wopindulitsa ndi sipinachi? Mwachiwonekere pali zambiri zamalonda m'malo mwa phindu lililonse lazakudya.

Zosakaniza ndizofunikira.

"Ngati pasitala yanu ili ndi masamba kapena nyemba, ndiye kuti iyenera kukhala chinthu choyamba," akutero Carissa Bealert, R.D.N. "Zomwe zalembedwa pamwambapa zili ndi zochulukirapo pamalonda." Palinski-Wade amavomereza, ndikuwonjezera kuti chinthu choyamba chiyenera kukhala 100 peresenti ufa wa nyemba. "Magulu ambiri amawonjezera ufa wochuluka kapena tirigu woyengedwa (monga ufa wa mpunga woyera), choncho werengani kumbuyo kwa bokosi kaye," akutero.

Muyenerabe kuyang'ana magawo anu.

Ngakhale mutakhala kuti mukudya mphodza, chickpea, quinoa, kapena pasitala ina yothandizidwa ndi nyemba, zopatsa mphamvu zimadalirabe, chifukwa chake ndikofunikira kupitiliza kukumbukira kukula ngati mukuyesera kuonda. Bonasi imodzi yayikulu yopita nyemba pamwamba pa ufa? Mabokosiwa ali ndi fiber ndi mapuloteni, atero a Palinski-Wade, kutanthauza kuti mudzakhala ndi chakudya chokwanira kuposa momwe mungadyetse pasitala.

Ndipo ngati lingaliro loti pasitala wophikidwa silingamveke chimodzimodzi kwa inu monga zophika, yesani chinyengo ichi cha 50/50 kuchokera ku Bealert: "Sakanizani mbale yanu ndi theka pasitala wathunthu ndi theka la pasitala kapena nyemba pasitala pang'ono carb kuti musangalalebe ndi pasitala yomwe mumakonda."

Koma ngati mukulakalaka pasitala wachikhalidwe, ingodya.

Pasitala yamasamba ndi nyemba ndi yabwino kwa iwo omwe akuyang'ana kuti awonere zopatsa mphamvu ndikulandila michere ndi mapuloteni tsiku lililonse. Koma nthawi zina, mumangofuna mbale yazinthu zabwino. Ndipo izo ziri bwino! "Pasitala sindiwo chakudya choyipa chomwe chimadyedwa pang'ono," akutero Bealert. "Mfungulo ndiyo kuyang'ana magawo anu ndikuwonjezera masamba onse."

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