Njira Yosavuta Yotsukira Zakudya Zanu Popanda Kuwerengera Ma calories

Zamkati

• Malamulo Apansi
• Zomwe Muyenera Kuyika pa Menyu Yanu
• Onaninso za

Mwinamwake mukufuna kuti mukhale osangalala kapena musatope. Kapena mukuyang'ana kuti muchepetse zakudya zanu m'nyengo yozizira. Chilichonse chomwe mukufuna kukhala nacho, tili ndi yankho losavuta. Dawn Jackson Blatner, RDN., a Dawn Jackson Blatner, wa RDN. Maonekedwe membala wa advisory board ndi wolemba wa Kusinthanitsa Kwapamwamba Kwambiri. Izi zikutanthauza kuchotsa zakudya zilizonse zomwe zikukulemetsani ndikukweza zomwe zimapindulitsa thupi lanu ndi ubongo.

"Kugulitsa shuga woyenga bwino ndi ufa, ndi zinthu zina zosinthidwa zomwe mwina nthawi zina mumazembera, pazakudya zonse, zomwe zimakhala ndi michere yambiri komanso zokoma zimakupangitsani kuti mukhale athanzi nthawi yomweyo," akutero Blatner. Izi ndichifukwa choti ma carbs osavuta, ochuluka mu zakudya zomwe mukudula, zimakhudzana ndi kutopa, akutero kafukufuku wa Nevada Journal of Public Health. (Nazi zifukwa zina zomwe nthawi zonse mumatha kutopa.)

Kusangalala kwanu kudzakulimbikitsani. Kudya zipatso ndi ndiwo zamasamba zambiri kumakupangitsani kukhala achimwemwe komanso olimba mtima, kafukufuku akuwonetsa. Zakudya izi zimakhala ndi michere yomwe imathandizira ma neurotransmitters kuti azigwira bwino ntchito, atero wolemba kafukufuku Tamlin S. Conner, Ph.D. (Zotsatira: Zakudya 6 Zomwe Zidzasintha Maganizo Anu)

Ndipo chifukwa mukuwona zabwino zodumphira pomwepo, "zidzakuthandizani kulimbitsa zizolowezi zabwino," atero a Willow Jarosh, R.D.N., ndi a Stephanie Clarke, R.D.N., a C&J Nutrition.

Malamulo Apansi

Dzikonzereni zakudya zopangira wanjala ndi wotopa. Izi zikutanthauza kuti amakonza ma carbs-ngakhale mkate wambewu, pastas, ndi ma crackers. Kuchita izi kumachepetsa kusintha kwa shuga m'magazi kuti musakhale ndi njala ndikusiya, Clarke ndi Jarosh akutero.

Pewani mitundu yonse ya shuga wowonjezera, kuphatikiza madzi a mapulo, uchi, ndi agave. Tikudziwa, koma khalani olimba—m’pofunikadi: Kafukufuku wina anasonyeza kuti anthu akamadula shuga wawo wowonjezera kuchoka pa 28 peresenti kufika pa 10 peresenti, kuthamanga kwa magazi, kolesterolo, kulemera kwawo, ndi shuga wa m’magazi kumawonjezeka m’masiku asanu ndi anayi okha. .

Lowezani mantra iyi: Gome. Mbale. Mpando. M'malo modula masana kuchokera pachotengera chotsitsa pa desiki lanu kapena chakudya chamadzulo pabedi pamaso pa TV, khalani pampando patebulo, idyani chakudya chanu mu mbale yeniyeni, ndikutafuna pang'onopang'ono ndikusangalala ndikuluma kulikonse. Chitani izi kwa sabata imodzi, mupeza kuti musangalala ndi chakudya chochuluka ndipo mwachilengedwe mumadya pang'ono mukamamva kukoma ndi luso, Blatner akuti. Kuzindikira kwatsopano kumeneku kungathandizenso kuthana ndi zikhumbo zanu: Pakafukufuku, anthu omwe adalandira malangizo amomwe angadyere mwadyedwe adadya maswiti ochepa kuposa omwe sanatero, mpaka chaka chathunthu. Kuphatikiza apo, samakonda kupezanso kulemera komwe adataya panthawi yophunzira.

Zomwe Muyenera Kuyika pa Menyu Yanu

Tsopano pakubwera gawo labwino-chakudya chonse chomwe mungasangalale nacho. Mutha kukhala ndi zomwe mumakonda, Blatner akuti, ingodya zabwino zawo. Mwachitsanzo, m'malo mwa tacos, pangani saladi wa mphodza wophika ndi zokometsera, masamba, ndi guac. Nthawi zambiri, lembani mbale yanu ndi chakudya chodzaza ndi kukoma, mawonekedwe, ndi mtundu, Clarke ndi Jarosh amati. Nazi zomwe mungasungire.Utawaleza Wathunthu

Yesani makapu atatu kapena kupitilira zamasamba patsiku, ndipo idyani mtundu umodzi pachakudya chilichonse, kuphatikiza chakudya cham'mawa, akutero Blatner. Onjezerani tomato wodukidwa pachotupitsa chanu cha peyala, ponyani masamba obiriwira m'mazira anu kapena pangani smoothie wobiriwira. Ndipo ngakhale masamba onse ndi abwino kwa inu, omwe amapachikidwa pamtanda (broccoli, kolifulawa, kale) ndi mdima, masamba obiriwira (arugula, masamba a mpiru, watercress) ndiamphamvu kwambiri chifukwa amathandizira kuti maselo anu akhale athanzi, atero Clarke ndi Jarosh.

Mapuloteni Oyera

Idyani zomanga thupi zambiri mukamadumpha, chifukwa mtundu uwu wazakudya umapindulitsa thanzi. Nyemba ndizodzaza kwambiri; tofu ali ndi calcium yambiri. Mukapita kokadya zakudya zomanga thupi, sankhani nyama ya ng'ombe yodyetsedwa ndi udzu, nkhumba yoweta, ndi nkhuku ya organic, zomwe zingakhale zowonda komanso zathanzi.

Mbewu Zenizeni

Idyani magawo atatu mpaka asanu a zana lathunthu monga mpunga wabulauni, oats, mapira, ndi quinoa tsiku lililonse. Chifukwa chakuti alibe zowonjezera, mbewu zonse zimakhala zopanda mphamvu. Amakhalanso otafuna komanso odzaza ndi madzi, kotero amakupangitsani kukhala okhutira, kafukufuku amasonyeza.

Zonunkhira Zambiri

Amapereka mankhwala ochepetsa mphamvu ya antioxidants ndikuwonjezera kukoma kwa ma calories. Kuphatikiza apo, sinamoni ndi ginger zimabweretsa kukoma kwachilengedwe muzakudya monga zipatso, yogati wamba, ngakhale masamba okazinga, akuti Clarke ndi Jarosh.

Zipatso Zochepa

Khalani ndi zidutswa chimodzi kapena ziwiri kapena zipatso tsiku lililonse, zoganizira zipatso, zipatso, ndi maapulo. Zipatso zimakhala ndi ma antioxidants ambiri, ndipo zipatso zake ndizodzaza ndi ma flavonoids omwe amachititsa kuti chiwindi chanu chikhale chopatsa thanzi, Clarke ndi Jarosh amatero. Maapulo ali ndi mtundu wa ulusi womwe umadyetsa mabakiteriya athanzi m'matumbo anu, omwe amathandizira kuwongolera chilichonse kuyambira pakugayidwa kwanu mpaka kumalingaliro anu.

Mtedza ndi Mbewu

Odzaza ndi mafuta athanzi, amakuthandizani kuti muzimva kukhuta kwanthawi yayitali, ndipo kukanika kwawo kumakupangitsani kudya pang'onopang'ono. Kuphatikiza pa mtedza ndi amondi, yesani njere zouma za mavwende, zomwe zili ndi chitsulo chowonjezera mphamvu, monga

topping saladi. Onjezani mbewu za chia zomwe zimamwetsa madzi ku oats ndi ma smoothies kuti mukhale ndi hydrate komanso kukhutitsidwa.Chinachake Chofufuma

Sauerkraut, kimchi, ndi nyama zina zofufumitsa zimakupangitsani kuti muzidya ndikumapereka maantibiotiki kuti matumbo anu asamayende bwino. Onjezani supuni ya masangweji, mazira, kapena saladi.

Onaninso za