Funsani Dokotala Wazakudya: Ndimadana ndi Zamasamba

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Q: Kodi ndibwino kuchita chiyani ngati sindimakonda nyama zambiri zam'mimba: osazidya kapena "kuzibisa" muzinthu zopanda thanzi (monga batala kapena tchizi) kuti ndizilekerere?

Yankho: Ndibwino kuti mupeze zomwe mumakonda ndikuzidya. Chowonadi ndi chakuti ngati masamba anu ali ochepa kwambiri kotero kuti mukuwerengera msuzi pa pizza yanu ndi mbatata mu French fries, ndiye kuti muyenera kuwonjezera masewera anu a masamba. Kuchokera pamawonekedwe a michere, palibe cholowa m'malo-ndiwo zamasamba ndiye galimoto yayikulu yamavitamini pazakudya zathu. Kuchokera pazakudya zama calorie, masamba amayimira gwero lofunikira lazakudya zotsika kwambiri zama calorie / kuchuluka kwambiri.

Ngakhale kuti pafupifupi anthu 25 pa 100 aliwonse aku America amakumana ndi zipatso zawo zamasamba ndi masamba, bala limakhala lotsika kwambiri. Ndikukhulupirira kuti mwamvapo za "Strive for 5," yomwe imalimbikitsa anthu kuti azidya masamba asanu patsiku. Izi zitha kumveka ngati zochuluka, koma mukawona kuti 1/2 chikho cha broccoli ndimodzi wa ndiwo zamasamba, ndizopanda nzeru kuti anthu sangakwaniritse cholingachi.

Zamasamba: Zochuluka Kuposa Mukuganiza

Ndikofunika kuzindikira kuti tikamakamba zakudya zamasamba, pali zina zambiri kuposa izi karoti agogo anu owiritsa kapena steamed-mpaka-atembenuke imvi. Kuchokera pamalingaliro amakomedwe, zosankha zanu zilibe malire. Mukayamba kuyang'ana, mupeza kuti mitundu yomwe muli nayo yodya masamba ambiri ndiyambiri. Nazi njira zisanu ndi ziwiri zomwe mungasangalatse masamba:

• Saladi
• Yaiwisi
• Kukazinga
• Sautéed
• Wokazinga
• Zophika
• Kuzifutsa

Tsopano sungani pamwamba pa masamba onse osiyanasiyana omwe muyenera kusankha, ndikuyika pamwamba pake zitsamba zonse, zonunkhira, ndi nyengo zomwe mungagwiritse ntchito kuti muwonjezere kukoma. Ndizotheka zonsezi, muyenera kupeza ndiwo zamasamba, njira zophikira, ndi zonunkhira zomwe simukusangalala nazo zokha.

Izi zidzafunika kuyesa, koma ndili ndi chidaliro kuti ndikupita ku Pinterest kukafufuza njira zosangalatsa zodyera masamba ambiri, mupeza mbale zoyenera kuyesedwa. Mpaka nthawiyo, kubisa masamba kuyenera kukhala njira yanu yopitira.

Bisani 'em ndi Kudya' em

Mwaganiza kubisala masamba powathira ndi tchizi ndi batala. Ngakhale iyi ndi njira, ndipo makamaka omwe achikulire amasankha poyesera kulimbikitsa ana kudya masamba ambiri, ndikufuna ndikupatseni njira yokomera m'chiuno yopangidwa ndi ofufuza ku Pennsylvania State University Human Ingestive Behaeve Lab: Bisani masamba osadulidwa mu zakudya zanu.

Tsopano, musanatsutse lingaliro ili, dziwani kuti izi zakhala zikugwiritsidwa ntchito bwino kwa ana aang'ono ngati njira yowonjezera masamba omwe amadya. Njirayi yasonyezedwa kuti simangowonjezera kudya kwa masamba ndi kupitilira kawiri patsiku, komanso ndi njira yabwino yochepetsera ma calorie anu onse. Nawa mbale ndi ndiwo zamasamba zoyera zomwe zagwiritsidwa ntchito mu kafukufuku wa Penn State:

• Mkate wa karoti: anawonjezera kaloti pureed
• Macaroni ndi tchizi: wowonjezera kolifulawa wopanda mchere
• Nkhuku ndi mpunga casserole: anawonjezera sikwashi wopanda msuzi

Chimodzi mwa zinthu zochititsa chidwi zomwe zapeza kuchokera mu kafukufukuyu, komanso zomwe zili zofunika kwambiri kwa inu monga odana ndi masamba, ndi chakuti kukonda kwa kaloti, sikwashi, kapena kolifulawa sikunakhudze kuchuluka kwa mbale iliyonse yomwe amadya. Ophunzira omwe sakonda kolifulawa amadya mac ndi tchizi mofanana ndi omwe amakonda kolifulawa.

Chifukwa chake yambani kubisa masamba osadetsedwa mu zakudya zomwe mumakonda komanso kupeza masamba ndi njira zokonzekera zomwe mumakonda. Mudzadabwa momwe masamba abwino amatha kulawa.

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