Momwe mungawonjezere fiber pazakudya kuti muchepetse kunenepa

Zamkati

• Chakudya cham'mawa - Mbeu ya fulakesi
• Asanadye nkhomaliro ndi chakudya chamadzulo - Semente de Chia
• Chakudya - Quinoa
• Chakudya - Mbewu ya Dzungu
• Zosakaniza - Amaranto

Mbeu zimathandiza kuchepetsa thupi chifukwa zili ndi ulusi komanso mapuloteni, michere yomwe imakulitsa kukhuta ndikuchepetsa njala, mumafuta abwino omwe amathandiza kupewa matenda amtima komanso mavitamini ndi michere yomwe imathandizira magwiridwe antchito amthupi komanso kulimbitsa chitetezo chamthupi.

Chia, nthangala ndi nthanga zitha kuthiriridwa mu timadziti, masaladi, ma yogiti, mavitamini komanso pokonzekera monga nyemba ndi purees. Kuphatikiza apo, maphikidwe angapo amaphatikizira njerezi popanga buledi, makeke ndi pasitala, zomwe zimathandiza kuchepetsa ufa ndi shuga muzakudya izi komanso kutsitsa kunenepa.

Ngati simukufuna kuwerenga, onani malangizo ali m'vidiyo yotsatirayi:

Chakudya cham'mawa - Mbeu ya fulakesi

Ziphuphu ziyenera kuthyoledwa musanadye ndipo zitha kuwonjezeredwa mkaka kapena timadziti pakudya m'mawa. Mbewuyi ili ndi izi:

• Nsalu: Thandizani kupewa kudzimbidwa, kuchepetsa magazi m'magazi ndi cholesterol komanso kuchepetsa kudya;
• Mapuloteni: kusintha kwa chitetezo cha mthupi;
• Ma Lignans: kupewa khansa ya m'mawere ndi prostate;
• Kandachime 3: kupewa matenda a mtima ndi khansa, kuchepetsa kwa triglycerides wamagazi ndi kutupa;
• Phenolic mankhwala: kupewa kukalamba ndi kuchepetsa kutupa.

Mafuta amtundu amagwiritsidwanso ntchito kuthandizira kuchepetsa kunenepa komanso kupewa matenda monga matenda amtundu wa 2, matenda a chiwindi, kuthamanga kwa magazi komanso nyamakazi. Onani zambiri za Linseed.

Asanadye nkhomaliro ndi chakudya chamadzulo - Semente de Chia

Njira yabwino yogwiritsira ntchito chia ndikuwonjezera supuni imodzi m'madzi kapena msuzi wachilengedwe, dikirani kuti mbewuzo zitenge madzi ndikutupa, ndikumwa zakumwa izi mphindi 20 musanadye chakudya chamadzulo ndi chakudya chamadzulo, chifukwa izi zithandiza kuchepetsa njala ndi kuchuluka Zakudya zomwe zimadyedwa pachakudya chachikulu. Chia ali ndi michere yambiri yomwe imathandizira magwiridwe antchito amthupi, monga:

• Kandachime 3: amaletsa kutupa ndikuwongolera cholesterol;
• Nsalu: kupereka kumverera kwa kukhuta, kuchepetsa kuyamwa kwa mafuta ndikuwongolera magwiridwe antchito amatumbo;
• Mapuloteni: kulimbitsa minofu ndi chitetezo cha mthupi;
• Antioxidants: pewani kukalamba msanga komanso khansa.

Mbeu ya chia imapezeka m'mitundu yosiyanasiyana, yonse yopindulitsa thupi, ndipo itha kudyedwa yonse, osafunikira kuwaphwanya. Onani maphikidwe ambiri ku Chia onenepa.

Chakudya - Quinoa

Pazakudya, quinoa itha kugwiritsidwa ntchito m'malo mwa mpunga mu mbale yayikulu kapena chimanga ndi nandolo m'masaladi, ndikusiya chakudya chokhala ndi mapuloteni komanso chakudya chochepa, choyenera kudya pang'ono. Zina mwazabwino za quinoa ndi izi:

• Mapuloteni: amapereka mphamvu ku thupi ndikutengapo gawo pakupanga minofu;
• Nsalu:kulimbana ndi kudzimbidwa ndikupereka kukhuta;
• Chitsulo:kupewa magazi m'thupi;
• Omega-3, omega-6 ndi omega-9: kuthandizira kuchepetsa cholesterol ndikupewa matenda amtima;
• Tocopherol: antioxidants omwe amathandiza kupewa ukalamba ndi khansa.

Mbewu ya quinoa ili ndi mapuloteni ambiri komanso fiber, ndipo itha kugwiritsidwa ntchito m'malo mwa mpunga, womwe umathandiza kuchepetsa thupi. Njere ziyenera kupakidwa ndi dzanja pansi pamadzi mpaka sipadzakhalanso chithovu ndipo mbewuzo zouma nthawi yomweyo zitatsukidwa, kuti zitaye kulawa kowawa ndipo zisamere. Onani maupangiri ena pa Quinoa kuti muchepetse kunenepa.

Chakudya - Mbewu ya Dzungu

Mbeu za dzungu zitha kuwonjezeredwa kwathunthu ku supu pa chakudya chamadzulo, mwachitsanzo. Zitha kugwiritsidwanso ntchito ngati ufa ndikuwonjezeranso nyemba, ndipo phindu lawo limakulitsidwa mbeu ikaphikidwa kwa mphindi 10 m'madzi otentha. Ubwino wake ndi:

• Omega-3, omega-6 ndi omega-9: kuchepa kwa cholesterol choipa ndikuwonjezera cholesterol yabwino;
• Tocopherol: antioxidants omwe amaletsa ukalamba ndi khansa;
• Carotenoids: kusintha thanzi la maso, khungu ndi tsitsi;
• Magnesium ndi tryptophan: kuonjezera kumverera kwa kupumula ndikuthandizira kuchepetsa kupanikizika;
• Phytosterols: kuchepetsa cholesterol

Chifukwa chake, nthanga ya dzungu imathandizira kuchepetsa cholesterol ndi kuthamanga kwa magazi, matenda omwe amapezeka mwa anthu omwe amadya kwambiri. Onaninso zabwino za Mafuta a Dzungu.

Zosakaniza - Amaranto

Amaranth imatha kudyedwa yophika, yokazinga kapena yopera, ndipo imatha kulowa m'malo mwa ufa wa tirigu popanga makeke ndi ma cookie a zokhwasula-khwasula. Zimathandiza kuti thupi lizigwira ntchito bwino ndipo michere yake ndi:

• Mapuloteni: kusintha kwa mitsempha ndi kulimbitsa minofu;
• Nsalu: kusintha kwamatumbo ndikuchepetsa kuyamwa kwa chakudya ndi mafuta m'matumbo;
• Mankhwala enaake a:kuchepetsa kuthamanga kwa magazi ndi kupumula kwa minofu;
• Calcium: kupewa kufooka kwa mafupa;
• Chitsulo: kupewa magazi m'thupi;
• Phosphor: kusintha kwa thanzi la mafupa;
• Vitamini C: kulimbikitsa chitetezo cha mthupi.

Amaranth imakhala ndi michere yambiri poyerekeza ndi chimanga chofala monga ufa, chimanga, oats ndi mpunga wofiirira, ndipo chifukwa imakhala ndi chakudya chochepa, ndichisankho chabwino kwa iwo omwe akufuna kuonda komanso odwala matenda ashuga. Onani ma Ubwino ambiri amaranth.