Zakudya Zoyenera

Zamkati

• Kodi chakudya choyenera ndi chiyani?
• Za zopatsa mphamvu
• Chifukwa chake kudya koyenera ndikofunikira
• Zomwe mungadye kuti mukhale ndi chakudya chamagulu
• Zakudya zofunika kupewa
• Zipatso
• Masamba
• Mbewu
• Mapuloteni
• Mapuloteni a nyama
• Mapuloteni opangidwa ndi chomera
• Mkaka
• Mafuta ndi mafuta
• Kuyika zonse pamodzi
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kodi chakudya choyenera ndi chiyani?

Chakudya chopatsa thanzi chimapatsa thupi lanu zakudya zofunikira kuti zizigwira ntchito moyenera. Kuti mupeze zakudya zomwe mukufuna, mafuta anu ambiri tsiku lililonse ayenera kuchokera:

• zipatso zatsopano
• masamba atsopano
• mbewu zonse
• nyemba
• mtedza
• mapuloteni owonda

Fotokozerani kuchuluka kwa michere iliyonse yomwe muyenera kudya tsiku lililonse.

Za zopatsa mphamvu

Kuchuluka kwa zopatsa mphamvu mu chakudya kumatanthauza kuchuluka kwa mphamvu zomwe zasungidwa mchakudyacho. Thupi lanu limagwiritsa ntchito zopatsa mphamvu poyenda, kuganiza, kupuma, ndi zina zofunikira.

Munthu wamba amafunikira ma calories pafupifupi 2,000 tsiku lililonse kuti akhalebe wonenepa, koma kuchuluka kwake kumadalira msinkhu wawo, kugonana, komanso zolimbitsa thupi.

Amuna amakonda kusowa ma calories kuposa akazi, ndipo anthu omwe amachita masewera olimbitsa thupi amafunikira ma calories ambiri kuposa anthu omwe satero.

Mndandanda wamakono wama calori otsatirawa amatenga kwa amuna ndi akazi azaka zosiyana:

Gwero la zopatsa mphamvu zanu tsiku lililonse ndilofunikanso. Zakudya zomwe zimapatsa mphamvu zopatsa mphamvu komanso zopatsa thanzi zochepa zimadziwika kuti "zopanda mafuta."

Zitsanzo za zakudya zomwe zimapereka zopatsa mphamvu zopanda kanthu ndi izi:

• makeke, makeke, ndi ma donuts
• nyama zosinthidwa
• zakumwa zamagetsi ndi ma sodas
• zakumwa za zipatso ndi shuga wowonjezera
• ayisi kirimu
• tchipisi ndi batala
• pizza
• masewera

Komabe, si mtundu wa chakudya wokha komanso zosakaniza zomwe zimapangitsa kukhala ndi thanzi.

Pizza wopangidwa ndi zokhazokha wokhala ndi chakudya chokwanira komanso masamba ambiri pamwamba atha kukhala chisankho chabwino. Mosiyana ndi izi, ma pizza oyambilira ndi zakudya zina zopangidwa kwambiri nthawi zambiri amakhala ndi zopatsa mphamvu.

Kuti mukhale ndi thanzi labwino, muchepetse kumwa kwama calories opanda kanthu m'malo mwake yesetsani kupeza ma calories kuchokera ku zakudya zomwe zili ndi michere yambiri.

Pezani malangizo othandiza kuti muchepetse chilakolako cha zakudya zopanda thanzi.

Ma calories ndi muyeso wa mphamvu zomwe zakudya zimapatsa. Chiwerengero cha zopatsa mphamvu zomwe mumafunikira zimadalira kugonana kwanu, msinkhu wanu, komanso magwiridwe antchito.

Chifukwa chake kudya koyenera ndikofunikira

Chakudya choyenera chimapatsa zakudya zomwe thupi lanu limafunikira kuti lizigwira bwino ntchito. Popanda zakudya zopatsa thanzi, thupi lanu limatha kudwala, kutenga matenda, kutopa, komanso kusachita bwino.

Ana omwe sapeza chakudya chokwanira chokwanira atha kukumana ndi zovuta zakukula, kusachita bwino pamaphunziro, komanso matenda opatsirana pafupipafupi.

Akhozanso kukhala ndi zizolowezi zosadya bwino zomwe zimatha mpaka kukula.

Popanda kuchita masewera olimbitsa thupi, amakhalanso ndi chiopsezo chachikulu cha kunenepa kwambiri komanso matenda osiyanasiyana omwe amapanga matenda amadzimadzi, monga mtundu wa 2 shuga ndi kuthamanga kwa magazi.

Malinga ndi Center for Science in the Public Interest, zinayi mwa khumi mwazomwe zimayambitsa imfa ku United States ndizolumikizana mwachindunji ndi zakudya.

Izi ndi:

• matenda amtima
• khansa
• sitiroko
• mtundu wa 2 shuga

Phunzirani zambiri zamakonzedwe abwino odyera ana.

Thupi lanu limafunikira michere kuti likhalebe lathanzi, komanso chakudya chimatipatsa zofunikira zomwe zimatilepheretsa kudwala.

Zomwe mungadye kuti mukhale ndi chakudya chamagulu

Chakudya chopatsa thanzi choyenera chimakhala ndi zinthu izi:

• mavitamini, mchere, ndi ma antioxidants
• chakudya, kuphatikizapo sitashi ndi CHIKWANGWANI
• mapuloteni
• mafuta athanzi

Chakudya choyenera chimaphatikizapo zakudya zosiyanasiyana zochokera m'magulu otsatirawa:

• zipatso
• masamba
• mbewu
• mkaka
• zakudya zomanga thupi

Zitsanzo za zakudya zomanga thupi ndi monga nyama, mazira, nsomba, nyemba, mtedza, ndi nyemba.

Anthu omwe amadya zakudya zamasamba amangoyang'ana kwambiri pazakudya zopangidwa kuchokera kuzomera. Sangadye nyama, nsomba, kapena mkaka, koma zakudya zawo ziphatikizira zinthu zina zomwe zimapatsanso zakudya zofananira.

Mwachitsanzo, Tofu ndi nyemba ndizochokera ku mapuloteni. Anthu ena sagwirizana ndi mkaka koma amatha kupanga chakudya chamagulu posankha mitundu yambiri yazakudya m'malo mwake.

Zakudya zofunika kupewa

Zakudya zomwe muyenera kupewa kapena kuchepetsa pazakudya zabwino ndi monga:

• zakudya zopangidwa kwambiri
• mbewu zoyengedwa
• anawonjezera shuga ndi mchere
• nyama yofiira komanso yophika
• mowa
• mafuta

Zomwe zili zathanzi kwa munthu wina sizingakhale zoyenera wina.

Ufa wonse wa tirigu ukhoza kukhala chinthu chopatsa thanzi kwa anthu ambiri koma sioyenera kwa iwo omwe ali ndi vuto losagwirizana ndi gluten, mwachitsanzo.

Phunzirani za zakudya zopatsa thanzi pafupifupi 50.

Zipatso

Zipatso zimakhala zopatsa thanzi, zimapanga chakudya chokoma kapena mchere, ndipo zimatha kukhutiritsa dzino lokoma.

Zipatso zam'deralo zomwe zili munyengo zimakhala zatsopano komanso zimapereka michere yambiri kuposa zipatso zomwe zatulutsidwa kunja.

Zipatso zimakhala ndi shuga wambiri, koma shuga uyu ndi wachilengedwe. Mosiyana ndi maswiti ndi maswiti ambiri okoma, zipatso zimaperekanso fiber ndi michere ina. Izi zikutanthauza kuti sangakhale ndi vuto la shuga ndipo amalimbitsa thupi kuti lipatsidwe mavitamini, michere, ndi ma antioxidants.

Ngati muli ndi matenda ashuga, dokotala kapena wazakudya zanu akhoza kukulangizani za zipatso zomwe mungasankhe, kuchuluka kwa chakudya, komanso nthawi yanji.

Phunzirani za zipatso 11 zosagaya shuga.

Masamba

Masamba ndiwo gwero lalikulu la mavitamini, michere, ndi ma antioxidants. Idyani zamasamba zamitundumitundu ndi mitundu yosiyanasiyana yazakudya zambiri.

Mdima wobiriwira, wobiriwira ndiwo gwero labwino kwambiri la michere yambiri. Zikuphatikizapo:

• sipinachi
• kale
• zitheba
• burokoli
• masamba obiriwira
• Swiss chard

Zakudya zam'deralo, zamasamba nthawi zambiri zimakhala zotsika mtengo komanso zosavuta kukonzekera. Gwiritsani ntchito njira izi:

• ngati mbale yakumbali
• Wokazinga mu tray ndikuthira mafuta
• monga maziko a supu, supu, ndi mbale za pasitala
• ngati saladi
• mu purées
• mu timadziti ndi smoothies

Mbewu

Ufa woyera woyengedwa umapezeka mu mikate yambiri ndi zinthu zophika, koma uli ndi phindu lochepa. Izi ndichifukwa choti zabwino zambiri zimakhala mchipinda cha njere, kapena chipolopolo chakunja, chomwe opanga amachotsa pokonza.

Zogulitsa zathunthu zimaphatikizira njere zonse, kuphatikizaponso nkhumba. Amapereka mavitamini, michere, ndi fiber zowonjezera. Anthu ambiri amapezanso kuti mbewu zonse zimawonjezera kukoma ndi kapangidwe ka mbale.

Yesetsani kusintha mikate yoyera, pasitala, ndi mpunga ndi zosankha zonse.

Mapuloteni

Zakudya ndi nyemba ndizochokera ku puloteni, zomwe ndizofunikira kuti machiritso azilonda komanso kukonza minofu ndikukula, mwa zina.

Mapuloteni a nyama

Zosankha zabwino zanyama ndi monga:

• nyama zofiira, monga ng'ombe ndi nyama yamphongo
• nkhuku, monga nkhuku ndi Turkey
• nsomba, kuphatikizapo nsomba, sardini, ndi nsomba zina wochuluka

Zakudya zosinthidwa ndi nyama zofiira zitha kuonjezera chiopsezo cha khansa ndi matenda ena, malinga ndi ena.

Zakudya zina zopangidwa zili ndi zowonjezera zowonjezera komanso mchere. Nyama yatsopano, yosakonzedwa ndiye njira yabwino kwambiri.

Mapuloteni opangidwa ndi chomera

Mtedza, nyemba, ndi zinthu za soya ndi magwero abwino a mapuloteni, CHIKWANGWANI, ndi michere ina.

Zitsanzo ndi izi:

• mphodza
• nyemba
• nandolo
• amondi
• mbewu za mpendadzuwa
• mtedza

Tofu, tempeh, ndi zinthu zina zopangidwa ndi soya ndizochokera ku mapuloteni abwino kwambiri ndipo ndizabwino m'malo mwa nyama.

Gulani tofu ndi tempeh.

Mkaka

Zogulitsa mkaka zimapereka zakudya zofunikira, kuphatikizapo:

• mapuloteni
• kashiamu
• vitamini D

Amakhalanso ndi mafuta. Ngati mukufuna kuchepetsa mafuta anu, kuchepa kwamafuta kungakhale kwabwino. Dokotala wanu akhoza kukuthandizani kusankha.

Kwa iwo omwe amadya zakudya zamasamba, ma mkaka ambiri opanda mkaka ndi njira zina zamkaka zilipo, zopangidwa kuchokera ku:

• mbewu ya fulakesi
• maamondi ndi ma cashews
• soya
• phala
• kokonati

Izi nthawi zambiri zimalimbikitsidwa ndi calcium ndi michere ina, kuwapangitsa kukhala njira zabwino koposa zamkaka zochokera ku ng'ombe. Ena awonjezera shuga, choncho werengani chizindikirocho posankha.

Gulani amondi ndi mkaka wa soya.

Mafuta ndi mafuta

Mafuta amafunikira mphamvu ndi mphamvu yama cell, koma mafuta ochulukirapo amatha kuwonjezera zopatsa mphamvu kuposa zomwe thupi limafunikira ndipo zimatha kunenepa.

M'mbuyomu, malangizo adalimbikitsa kupewa mafuta okhathamira, chifukwa chodandaula kuti azikweza mafuta m'thupi.

Zomwe zaposachedwa kwambiri zikuwonetsa kuti kuchotsa m'malo mwa mafuta osakwanira kumachepetsa chiopsezo cha matenda amtima komanso kuti mafuta ena okhathamira ayenera kukhalabe pazakudya - pafupifupi 10% kapena ochepera ma calories.

Mafuta a Trans, komabe, ayenera kupewedwabe.

Malangizo amafuta nthawi zina amakhala ovuta kutsatira, koma wina wapereka malangizo awa:

• Mafuta okonda: mafuta a masamba ndi mafuta a nsomba
• Mafuta oti achepetse: batala, tchizi, ndi kirimu cholemera
• Mafuta oti ataye: mafuta, omwe amagwiritsidwa ntchito muzakudya zambiri zosinthidwa komanso zopangidwira, monga ma donuts

Akatswiri ambiri amawona kuti maolivi ndi mafuta athanzi, ndipo makamaka maolivi owonjezera, omwe ndi mtundu wosakonzedwa kwambiri.

Zakudya zokazinga nthawi zambiri zimakhala ndi ma calories ambiri koma zakudya zochepa, choncho muyenera kuzidya pang'ono.

Gulani mafuta a maolivi.

Chakudya choyenera chimakhala ndi zakudya zochokera m'magulu otsatirawa: zipatso, ndiwo zamasamba, mkaka, tirigu, ndi zomanga thupi.

Kuyika zonse pamodzi

Chakudya chopatsa thanzi chingaphatikize zonse zamagulu ndi zakudya zomwe zatchulidwa pamwambapa, koma muyenera kuziyesa bwino.

Njira yothandiza kukumbukira kuchuluka kwa chakudya pagulu lililonse ndiyo njira ya mbale. Cholinga cha USDA cha "SelectMyPlate" chalimbikitsa:

• Kudzaza theka la mbale yanu ndi zipatso ndi ndiwo zamasamba
• kudzaza gawo lopitilira kotala limodzi ndi mbewu
• kudzaza kotala pang'ono kotala ndi zakudya zamapuloteni
• kuwonjezera mkaka kumbali (kapena m'malo mwa nondairy)

Koma zosowa za munthu aliyense zimasiyana, chifukwa chake USDA imaperekanso chida cholumikizira, "MyPlate Plan" momwe mungalembere zambiri kuti mupeze zosowa zanu.

Konzekerani pafupifupi theka la chakudya chanu kuchokera ku zipatso ndi ndiwo zamasamba, pafupifupi kotala limodzi kuti mukhale mapuloteni, ndi kotala limodzi mbewu zonse ndi sitashi.

Mfundo yofunika

Zakudya zosiyanasiyana komanso zopatsa thanzi nthawi zambiri zimakhala ndi zakudya zatsopano, zopangidwa kuchokera kuzomera, komanso zimalepheretsa kudya zakudya zopangidwa kale.

Ngati muli ndi mafunso okhudzana ndi kadyedwe kanu kapena mukuganiza kuti muyenera kuchepa thupi kapena kusintha kadyedwe, konzani nthawi yoti mukakumane ndi dokotala wanu kapena wazakudya.

Amatha kunena zakusintha kwazakudya zomwe zingakuthandizeni kupeza zakudya zofunikira pakulimbikitsa thanzi lanu lonse.