Idyani Izi Kuti Muteteze Ticker Yanu ndi Kuchepetsa Pansi

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Nthawi zambiri ndimafunsidwa za chakudya chomwe ndimakonda, ndipo yankho langa moona mtima ndi: nyemba. Zoonadi! Amangokhala okoma komanso amtima wabwino, ndipo ndimakonda kuti zimandipangitsa kukhala wokhutira popanda kukhala waulesi. Kuphatikiza apo, ndimamva ngati ngwazi yazaumoyo ndikadya chifukwa ali ndi michere yambiri, kuphatikiza mapuloteni, fiber, ma carbs omwe amawotcha pang'onopang'ono, ma antioxidants, mavitamini, ndi mchere. Ndipo tsopano ndiri ndi chifukwa china chimodzi chokhalira wokonda nyemba.

Kafukufuku watsopano watsopano wofalitsidwa mu Zosungidwa Zamankhwala Amkati anatsimikiza kuti kudya nyemba zambiri (monga nyemba, nandolo, ndi mphodza) kumathandizira kuwongolera shuga m'magazi ndikuchepetsa chiopsezo cha matenda a mtima kwa odwala omwe ali ndi matenda amtundu wa 2.

Phunziroli, achikulire omwe adatsata zakudya zochepa zomwe zimaphatikizapo chikho chimodzi cha nyemba tsiku lililonse kwa mwezi umodzi adawonetsa shuga wabwino wamagazi ndi malamulo a insulin ndikuchepetsa kwambiri kuthamanga kwa magazi kuposa omwe chakudya chawo chimaphatikizidwa ndi tirigu wathunthu .

Koma phindu la nyemba silimathera pamenepo. Nyemba ndi chakudya champhamvu kwambiri chochepetsera thupi. Kafukufuku wina anapeza kuti anthu amene amadya nyemba nthawi zonse amakhala ndi chiuno chaching’ono komanso chiwopsezo chochepa cha kunenepa kwambiri ndi 22%. Mwa zina izi zitha kukhala chifukwa ndiomwe amapangira ulusi. Chikho chimodzi cha nyemba zakuda ndi mphodza chili chonse chimanyamula magalamu 15, 60 peresenti ya zosachepera zovomerezeka tsiku lililonse. Kafukufuku wasonyeza kuti pa gramu iliyonse ya fiber yomwe timadya, timachotsa pafupifupi ma calories asanu ndi awiri. Ndipo kafukufuku wokhudza zakudya zaku Brazil adapeza kuti pakapita miyezi isanu ndi umodzi, magalamu owonjezera amafuta omwe amadyedwa amabweretsa kuwonda kowonjezera kotala.

Nyemba zamasamba ndi zotentha kwambiri m'makina ophikira masiku ano, ndipo mutha kuzisangalala m'njira zambiri, kuphatikiza zakudya zokoma komanso zokoma. Anthu ambiri amaganiza zodya nyemba ndi mphodza mu supu kapena mbale zokometsedwa ndi adyo ndi zitsamba, koma pali njira zambiri zabwino zosangalalira ndi nyemba mumchere. Ndimagwiritsa ntchito ufa wa nyemba wa garbanzo ndi fava mu makeke, kuwonjezera nyemba zoyera ndi mphodza ku brownies ndi makeke, komanso padziko lonse lapansi, nyemba zakhala zikugwiritsidwa ntchito kwambiri pazakudya monga Vietnamese pudding ndi Japanese adzuki ayisikilimu.

Mukuganiza chiyani? Takonzeka kudumpha pa nthanga za nyemba? Chonde lembani maganizo anu kwa @cynthiasass ndi @Shape_Magazine.

P.S. Ngati mukudabwabe "Kodi legume ndi chiyani kwenikweni?" apa pali tchati chabwino.

Cynthia Sass ndi katswiri wazakudya wolembetsedwa yemwe ali ndi digiri ya master mu sayansi yazakudya komanso thanzi la anthu. Amawonedwa pafupipafupi pa TV yadziko lonse, ndi mkonzi wothandizira wa SHAPE komanso mlangizi wazakudya ku New York Rangers ndi Tampa Bay Rays. New York Times yemwe amagulitsa kwambiri ndi SA.S.S! Wekha Slim: Gonjetsani Zolakalaka, Donthotsani Mapaundi ndi Kutaya mainchesi.

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