Zakudya Zam'mawa: Zabwino kapena Zosakhala Zathanzi?

Zamkati

• Kodi chimanga cham'mawa ndi chiyani?
• Yodzaza ndi shuga ndi ma carbs oyengedwa
• Zosocheretsa zaumoyo
• Nthawi zambiri amagulitsidwa kwa ana
• Kusankha mitundu yathanzi
• Chepetsani shuga
• Cholinga cha fiber yayikulu
• Samalani magawo
• Werengani mndandanda wazosakaniza
• Onjezerani mapuloteni
• Sankhani chakudya cham'mawa chosasinthidwa
• Mfundo yofunika
• Kudya Chakudya: Chakudya Cham'mawa Tsiku Lililonse

Mbewu yozizira ndi chakudya chosavuta, chosavuta.

Ambiri amadzitamandira ponena za thanzi labwino kapena amayesetsa kulimbikitsa njira zamakono zopezera zakudya. Koma mwina mungadabwe ngati mapira awa ndi athanzi monga momwe amanenera.

Nkhaniyi imafufuza mwatsatanetsatane za chimanga cham'mawa ndi zomwe zimakhudza thanzi lawo.

Kodi chimanga cham'mawa ndi chiyani?

Mbewu ya kadzutsa imapangidwa kuchokera ku njere zosinthidwa ndipo nthawi zambiri amakhala ndi mavitamini ndi michere. Amakonda kudya ndi mkaka, yogurt, zipatso, kapena mtedza ().

Umu ndi momwe mapira am'mawa amapangira:

1. Processing. Mbewuzo nthawi zambiri amazipanga ufa wosalala ndi kuziphika.
2. Kusakaniza. Ufawo umasakanikirana ndi zosakaniza monga shuga, koko, ndi madzi.
3. Kutulutsa. Mbewu zambiri zam'mawa zimapangidwa kudzera pa extrusion, njira yotentha kwambiri yomwe imagwiritsa ntchito makina kupanga mbeuyo.
4. Kuyanika. Kenako, phala iuma.
5. Kupanga. Pomaliza, phalalo limapangidwa m'mitundu, monga mipira, nyenyezi, malupu kapena mapangidwe amakona.

Maphala am'mawa am'mawa amathanso kudzitukumula, kuwotcha, kapena kuwotcha - kapena wokutidwa ndi chokoleti kapena chisanu chisaname.

Mbewu ya kadzutsa imapangidwa kuchokera ku mbewu zoyengedwa, nthawi zambiri ndimachitidwe otchedwa extrusion. Imakonzedwa bwino, ndizowonjezera zambiri.

Yodzaza ndi shuga ndi ma carbs oyengedwa

Shuga wowonjezeredwa atha kukhala chinthu chimodzi choyipa kwambiri pazakudya zamakono.

Zimathandizira ku matenda angapo osatha, ndipo anthu ambiri akudya kwambiri (,,).

Makamaka, shuga wambiri amachokera kuzakudya zosinthidwa - ndipo chimanga cham'mawa ndi zina mwazakudya zotchuka kwambiri zomwe zili ndi shuga wowonjezera.

M'malo mwake, chimanga chambiri chimatchula shuga ngati chinthu chachiwiri kapena chachitatu.

Kuyambitsa tsikulo ndi chimanga cham'mawa kwambiri chimatulutsa shuga ndi magazi.

Maola ochepa pambuyo pake, shuga wanu wamagazi amatha kuwonongeka, ndipo thupi lanu limalakalaka chakudya china chodyera kwambiri kapena chotupitsa - zomwe zitha kupangitsa kudya kwambiri ().

Kumwa shuga mopitirira muyeso kungakulitsenso chiopsezo chanu cha mtundu wachiwiri wa matenda ashuga, matenda amtima, ndi khansa (,,).

Mbewu zambiri zam'mawa zimadzaza ndi shuga ndi mbewu zoyengedwa. Kugwiritsa ntchito shuga wambiri ndi kowopsa ndipo kumatha kukulitsa chiopsezo cha matenda angapo.

Zosocheretsa zaumoyo

Maphala am'mawa ogula amagulitsidwa ngati athanzi.

Maphala am'mawa ogula amagulitsidwa ngati athanzi - ndi mabokosi okhala ndi zonena zaumoyo monga "mafuta ochepa" ndi "tirigu wathunthu." Komabe, zosakaniza zawo zoyamba kutchulidwa nthawi zambiri zimakhala mbewu ndi shuga woyengedwa bwino.

Mbewu zazing'ono sizipanga izi kukhala zathanzi.

Komabe, kafukufuku akuwonetsa kuti zonena zaumoyozi ndi njira yabwino yosokeretsera anthu kukhulupirira kuti mankhwalawa ndi athanzi (,).

Mbewu za kadzutsa nthawi zambiri zimakhala ndi zodandaula zaumoyo zosindikizidwa m'bokosilo - komabe zimadzazidwa ndi shuga ndi mbewu zoyengedwa.

Nthawi zambiri amagulitsidwa kwa ana

Opanga chakudya amalunjika makamaka kwa ana.

Makampani amagwiritsa ntchito mitundu yowala, zojambulajambula, ndi ziwerengero za zochita kuti akope chidwi cha ana.

Mosadabwitsa, izi zimapangitsa ana kuti aziphatikiza mapira am'mawa ndi zosangalatsa komanso zosangalatsa.

Izi zimakhudzanso zokonda zawo. Kafukufuku akuwonetsa kuti ana ena amakonda kukoma kwa zakudya zomwe zili ndi zojambula zodziwika bwino paphukusi (, 12).

Kuwonetsedwa pakutsatsa zakudya kumaonedwa ngati chiopsezo cha kunenepa kwambiri kwa ana komanso matenda ena okhudzana ndi zakudya (13).

Zinthu zomwezi nthawi zambiri zimakhala ndi zonena zabodza zaumoyo.

Ngakhale mitundu ndi makatuni zimapangitsa zinthuzo kukhala zosangalatsa kwa ana, zonena zaumoyo zimapangitsa makolo kukhala osangalala pogulira ana awo zinthu ngati izi.

Opanga zokolola ndi akatswiri pakutsatsa - makamaka kwa ana. Amagwiritsa ntchito mitundu yowala komanso makatuni odziwika kuti akope chidwi cha ana, zomwe kafukufuku akuwonetsa zimakhudza zokonda zawo.

Kusankha mitundu yathanzi

Ngati mungasankhe kudya chimanga pa kadzutsa, nazi maupangiri okuthandizani kusankha njira yathanzi.

Chepetsani shuga

Yesetsani kusankha chimanga cham'mawa ndi magalamu osachepera 5 a shuga pakudya. Werengani cholembera kuti mupeze kuchuluka kwa shuga pamalonda ake.

Cholinga cha fiber yayikulu

Zakudya zam'mawa zam'mawa zomwe zimanyamula osachepera magalamu atatu a fiber pakatumikira ndizabwino. Kudya fiber yokwanira kumatha kukhala ndi maubwino angapo azaumoyo ().

Samalani magawo

Maphala am'mawa ogula amakhala okhwima komanso okoma, ndipo zimakhala zosavuta kudya kuchuluka kwa ma calorie. Yesani kuyeza kuchuluka kwa zomwe mukudya, pogwiritsa ntchito chidziwitso chakukula paketi kuti muwongolere.

Werengani mndandanda wazosakaniza

Pewani zonena zaumoyo patsogolo pa bokosilo, onetsetsani kuti mwayang'ana mndandanda wazosakaniza. Zosakaniza ziwiri kapena zitatu zoyambirira ndizofunikira kwambiri, chifukwa zimakhala ndi chimanga chambiri.

Komabe, opanga chakudya amatha kugwiritsa ntchito zidule kubisa kuchuluka kwa shuga muntchito zawo.

Ngati shuga yatchulidwa kangapo m'mazina osiyanasiyana - ngakhale sichikhala m'malo oyamba - mankhwalawo mwina amakhala ndi shuga wambiri.

Onjezerani mapuloteni

Mapuloteni ndi macronutrient odzaza kwambiri. Zimakulitsa chidzalo ndikuchepetsa njala.

Izi ndichifukwa choti mapuloteni amasintha kuchuluka kwama mahomoni angapo, monga hormone ya njala ghrelin ndi hormone yodzaza ndi ubongo yotchedwa peptide YY (,,,).

Yogurt yachi Greek kapena mtedza wambiri kapena mbewu ndizabwino kusankha mapuloteni owonjezera.

Ngati mumadya phala la m'mawa, onetsetsani kuti mulibe shuga wambiri komanso mulibe michere yambiri. Samalani ndi kukula kwa magawo, ndipo nthawi zonse werengani mndandanda wazosakaniza. Muthanso kulimbikitsa tirigu wanu powonjezera mapuloteni anu.

Sankhani chakudya cham'mawa chosasinthidwa

Ngati muli ndi njala m'mawa, muyenera kudya kadzutsa. Komabe, ndibwino kusankha zakudya zonse, zosakaniza chimodzi.

Nazi zosankha zingapo zazikulu:

• oatmeal ndi zoumba ndi mtedza
• Yogurt yachi Greek yokhala ndi mtedza ndi zipatso zosenda
• mazira ophwanyika ndi masamba

Mazira athunthu ndi abwino kusankha kadzutsa chifukwa ali ndi mapuloteni ambiri, mafuta athanzi, komanso michere. Kuphatikiza apo, amakusungani okwanira nthawi yayitali ndipo mwina atha kukulitsa kuchepa.

Kafukufuku wina mu atsikana achichepere adapeza kuti chakudya cham'mawa chambiri cha mazira ndi ng'ombe yowonda chimakulirakulira. Zidachepetsanso kulakalaka komanso kuwotcha usiku ().

Kafukufuku wina akuwonetsa kuti kusinthitsa chakudya cham'mawa chodyera ndi mazira kungakuthandizeni kuti mukhale omasuka kwa maola 36 otsatira - ndikuchepetsa mpaka 65% (,).

Ndibwino kusankha zakudya zonse monga mazira pachakudya cham'mawa, chifukwa zimakhala zopatsa thanzi komanso zimadzaza. Zakudya zamapuloteni apamwamba zingathandize kuchepetsa kulakalaka ndikulimbikitsa kuchepa thupi.

Mfundo yofunika

Mbewu za kadzutsa zimakonzedwa kwambiri, nthawi zambiri zimadzazidwa ndi shuga wowonjezera komanso ma carbs oyengedwa. Maphukusi awo nthawi zambiri amakhala ndi zodandaula zaumoyo.

Ngati mumadya phala, werengani mndandanda wazosakaniza ndikuyandikira madandaulo ndikukayika. Mbewu zabwino kwambiri zimakhala ndi michere yambiri ndipo shuga amakhala ochepa.

Izi zati, pali njira zambiri zopezera chakudya cham'mawa zomwe zilipo. Zakudya zonse, zosakaniza chimodzi - monga phala la oat kapena mazira - ndizabwino kwambiri.

Kukonzekera chakudya cham'mawa kuchokera kuzakudya zonse sikophweka kokha koma kumayamba tsiku lanu ndi zakudya zambiri.

Kudya Chakudya: Chakudya Cham'mawa Tsiku Lililonse