Rapadura ndiyabwino kuposa shuga

Zamkati

• Ubwino wa Rapadura
• Kupanga Zakudya
• Rapadura panthawi yophunzitsa imapereka mphamvu zambiri

Rapadura ndimaswiti opangidwa ndi msuzi wambiri wa nzimbe ndipo, mosiyana ndi shuga woyera, uli ndi michere yambiri monga calcium, magnesium, iron ndi potaziyamu.

Chidutswa chaching'ono cha rapadura chokhala ndi 30 g chimakhala ndi pafupifupi 111 Kcal, ndipo choyenera ndikungodya ndalamazo patsiku kuti musalemera. Ubwino ndikudya rapadura mutangodya chakudya chachikulu monga nkhomaliro, pomwe mumakonda kudya saladi mu mbale yayikulu, yomwe imathandizira kuchepetsa mafuta omwe rapadura sweet imabweretsa.

Ubwino wa Rapadura

Chifukwa cha mavitamini ndi mchere, kumwa rapadura pang'ono kumabweretsa zabwino monga:

1. Perekani zambiri mphamvu zophunzitsira, chifukwa chokhala ndi ma calories ambiri;
2. Pewani kuchepa kwa magazi m'thupi, chifukwa imakhala ndi mavitamini azitsulo ndi B;
3. Sinthani magwiridwe antchito a dongosolo lamanjenje chifukwa cha kupezeka kwa mavitamini a B;
4. Pewani kukokana ndi kufooka kwa mafupa, chifukwa ili ndi calcium ndi phosphorous.

Rapadura yomwe yawonjezera zakudya zopatsa thanzi monga mtedza, kokonati ndi mtedza zimapindulitsanso thanzi, koma ndikofunikira kukumbukira kuti kumwa kwake kuyenera kupangidwa pang'ono pokha patsiku, makamaka musanayambe kapena pambuyo pa kulimbitsa thupi, kapena ngati mphamvu yachilengedwe kuchokera kuntchito yayitali, yopitilira ola limodzi. Onani zambiri zamashuga achilengedwe ndi zotsekemera, ndipo mudziwe yomwe mungasankhe.

Kupanga Zakudya

Tebulo lotsatirali likuwonetsa kapangidwe ka zakudya za 100 g wa rapadura ndi shuga woyera, kuyerekeza zakudya za aliyense:

Ndikofunika kukumbukira kuti, ngakhale kukhala wathanzi, rapadura sayenera kugwiritsidwa ntchito mopitirira muyeso, chifukwa imatha kuonjezera mavuto monga kunenepa, triglycerides, cholesterol komanso glycemia. Sayeneranso kudyedwa ndi anthu omwe ali ndi matenda ashuga, cholesterol komanso matenda a impso.

Rapadura panthawi yophunzitsa imapereka mphamvu zambiri

Rapadura itha kugwiritsidwa ntchito ngati gwero lachangu la mphamvu ndi zopatsa thanzi pamaphunziro ataliatali okhala ndi zotupa zambiri, monga nthawi yayitali kuthamanga, kupalasa, kupalasa ndi masewera olimbana. Chifukwa chakuti imakhala ndi chilinganizo chambiri cha glycemic, mphamvu ya shuga yochokera ku rapadura imayamwa mwachangu ndi thupi, yomwe imakupatsani mwayi wophunzitsira popanda kumva kuti mukulemera.

Chifukwa chake, mu maphunziro omwe amatha nthawi yopitilira ola limodzi, mutha kudya 25 mpaka 30 g wa rapadura kuti mubwezeretse mphamvu ndi mchere, zomwe zimatayika thukuta. Kuphatikiza pa rapadura, msuzi wa nzimbe amathanso kugwiritsidwa ntchito ngati njira yothira madzi ndikubwezeretsanso mphamvu mwachangu. Onani maupangiri ena pazomwe mungadye musanachite masewera olimbitsa thupi.

Onerani vidiyo yotsatirayi ndikuwona momwe mungapangire zakumwa zopangira mphamvu kuti mukhale ndi masewera olimbitsa thupi: