Zakudya 20 Zapamwamba Kwambiri Mumagazi Osungunuka

Zamkati

• 1. Nyemba zakuda
• 2. Lima nyemba
• 3. Zipatso za Brussels
• 4. Zolemba
• 5. Mbatata
• 6. Broccoli
• 7. Turnips
• 8. Mapeyala
• 9. Nyemba za impso
• 10. Nkhuyu
• 11. Mitsempha
• 12. Apurikoti
• 13. Kaloti
• 14. Maapulo
• 15. Guavas
• 16. Mbeu za fulakesi
• 17. Mbewu za mpendadzuwa
• 18. Mtedza
• 19. Oats
• 20. Balere
• Mfundo yofunika

Zakudya zamadzimadzi ndi ma carbohydrate muzomera zomwe thupi lanu silingathe kupukusa.

Ngakhale ndizofunikira m'matumbo mwanu komanso thanzi lanu lonse, anthu ambiri samafika pamtengo wokwanira tsiku lililonse (RDA) wa 25 ndi 38 magalamu azimayi ndi abambo, motsatana (1,).

Zida zonse zosungunuka komanso zosasungunuka zimathandizira kutulutsa chimbudzi chanu ndipo zitha kugwiritsidwa ntchito ngati chakudya cha mabakiteriya abwino m'matumbo anu akulu.

Magetsi osungunuka amakoka madzi m'matumbo anu, omwe amachepetsa chimbudzi chanu ndikuthandizira matumbo nthawi zonse.

Sikuti zimangokuthandizani kuti muzimva bwino komanso kuti muchepetse kudzimbidwa komanso zimathandizanso kuchepetsa mafuta m'thupi (shuga).

Nazi zakudya 20 zathanzi zomwe zimasungunuka kwambiri.

1. Nyemba zakuda

Nyemba zakuda si njira yabwino yoperekera mbale zanu zokha komanso ndizodabwitsa kwambiri.

Chikho chimodzi (172 magalamu) chimanyamula magalamu 15, zomwe ndi zomwe munthu wamba amadya patsiku, kapena 40-60% ya RDA ya akulu (, 4).

Nyemba zakuda zimakhala ndi pectin, mawonekedwe amtundu wosungunuka womwe umakhala ngati gummy ngati m'madzi. Izi zitha kuchedwetsa kutaya m'mimba ndikupangitsani kuti muzimva kukhala otalikirapo, kupatsa thupi lanu nthawi yambiri kuti muzitha kudya ().

Nyemba zakuda zimakhalanso ndi mapuloteni komanso ayironi, mafuta ochepa, komanso opanda mafuta (4).

Zida zosungunuka: 5.4 magalamu pa chikho cha kotala (129 magalamu) a nyemba zakuda zophika (6).

2. Lima nyemba

Nyemba za Lima, zotchedwanso nyemba za batala, ndizazikulu, zophwatalala, nyemba zoyera zobiriwira.

Amakhala ndi ma carbs ndi protein, komanso mafuta pang'ono.

Amakhala otsika kwambiri pazakudya zamtundu uliwonse kuposa nyemba zakuda, koma zotsekemera zosungunuka ndizofanana. Nyemba za Lima zimakhalanso ndi fiber yosungunuka ya pectin, yomwe imalumikizidwa ndi spikes wambiri wamagazi mukatha kudya ().

Nyemba za lima zosaphika zili ndi poizoni zikakhala zaiwisi ndipo ziyenera kuviviika ndi kuziphika musanadye (7).

Zida zosungunuka: 5.3 magalamu pa chikho cha kotala (128 magalamu) a nyemba za lima (6).

3. Zipatso za Brussels

Dziko lapansi ligawidwe kukhala okonda ndi kudana ndi mphukira ku Brussels, koma mbali iliyonse yomwe muli, ndizosatsutsika kuti masamba awa ali ndi mavitamini ndi michere, komanso mitundu ingapo yolimbana ndi khansa.

Kuphatikiza apo, zimamera ku Brussels ndizopangira ulusi, wokhala ndi magalamu a 4 pa chikho (156 magalamu) (8).

Zipangizo zosungunuka zomwe zimapezeka ku Brussels zitha kugwiritsidwa ntchito kudyetsa mabakiteriya opindulitsa. Izi zimatulutsa mavitamini K ndi B mavitamini, komanso mafuta amfupi omwe amathandizira matumbo anu.

Zida zosungunuka: 2 magalamu pa chikho chimodzi cha theka (78 magalamu) a ziphuphu za Brussels (6).

4. Zolemba

Zolemba zimachokera ku Mexico koma zatchuka padziko lonse lapansi.

Haas avocados ndi mtundu wofala kwambiri. Ndi gwero labwino kwambiri la mafuta a monounsaturated, potaziyamu, vitamini E, ndi michere yazakudya.

Avocado imodzi imanyamula magalamu 13.5 a fiber. Komabe, gawo limodzi - kapena gawo limodzi mwa magawo atatu a zipatso - limapereka pafupifupi 4.5 magalamu, 1.4 omwe amasungunuka (9,).

Pokhala olemera muzonse zosungunuka komanso zosungunuka, ma avocado ndiwodziwika bwino pankhaniyi.

Poyerekeza ndi zida zina zotchuka, zili ndi zotsitsa za phytate ndi oxalate, zomwe zimachepetsa kuyamwa kwa mchere ().

Zida zosungunuka: 2.1 magalamu pa theka la avocado (6).

5. Mbatata

Mbatata zili ndi potaziyamu ambiri, beta carotene, mavitamini B, ndi ulusi. Mbatata imodzi yokha yaying'ono yolemera kuposa 400% ya Reference Daily Intake (RDI) ya vitamini A (12).

Kuphatikiza apo, mbatata yapakati imakhala ndi magalamu anayi a fiber, pafupifupi theka lake limasungunuka (12).

Chifukwa chake, mbatata imatha kuthandizira kwambiri pazakudya zanu zonse zosungunuka.

Zida zosungunuka zitha kukhala zofunikira pakuwongolera kunenepa. Mukamadya kwambiri, m'pamenenso kutulutsa mahomoni okhutitsa m'matumbo, omwe angakuthandizeni kuchepetsa chidwi chanu ().

Zida zosungunuka: 1.8 magalamu pa chikho chimodzi cha theka (150 magalamu) a mbatata yophika (6).

6. Broccoli

Broccoli ndi masamba obiriwira omwe amakula bwino munyengo zozizira. Nthawi zambiri imakhala yobiriwira, koma mumatha kupezanso mitundu yofiirira.

Ili ndi vitamini K wochuluka, yemwe amathandiza magazi kuundana, ndipo ndi gwero labwino la folate, potaziyamu, ndi vitamini C. Imakhalanso ndi mankhwala a antioxidant komanso anticancer (14,).

Broccoli ndi gwero labwino la michere, yokhala ndi magalamu 2.6 pa ma ola 3.5 (100 magalamu), opitilira theka lake amasungunuka (14).

Kuchuluka kwa michere yosungunuka mu broccoli kumatha kuthandizira m'matumbo mwanu mwa kudyetsa mabakiteriya abwino m'matumbo anu akulu. Mabakiteriyawa amatulutsa mafuta amtundu wamafuta ochepa, monga butyrate ndi acetate.

Zida zosungunuka: 1.5 magalamu pa chikho chimodzi cha theka (92 magalamu) a broccoli wophika (6).

7. Turnips

Turnips ndi muzu zamasamba. Mitundu ikuluikulu nthawi zambiri imadyetsedwa ku ziweto, koma mitundu yaying'ono imathandizira kwambiri pazakudya zanu.

Chakudya chochuluka kwambiri mu turnips ndi potaziyamu, kenako calcium ndi mavitamini C ndi K (16).

Zimakhalanso zabwino kupangira zakudya zanu - 1 chikho chimanyamula magalamu 5 a fiber, 3.4 omwe amasungunuka (6, 16).

Zida zosungunuka: 1.7 magalamu pa chikho chimodzi cha theka (82 magalamu) a ma turnip ophika (6).

8. Mapeyala

Mapeyala ndi khirisipi komanso amatsitsimutsa ndipo amatenga vitamini C, potaziyamu, ndi ma antioxidants osiyanasiyana ().

Kuphatikiza apo, ndizopangira ulusi wabwino kwambiri, wokhala ndi magalamu 5.5 mu chipatso chimodzi chamkati. Zida zosungunuka zimathandizira 29% yazakudya zonse zomwe zimakhala ndi mapeyala, mawonekedwe ake ndi pectin (, 18).

Chifukwa cha kuchuluka kwa fructose ndi sorbitol, mapeyala nthawi zina amatha kukhala ndi laxative. Ngati mukudwala matenda am'mimba (IBS), mungafunikire kuchepetsa kudya ().

Zida zosungunuka: 1.5 magalamu pa peyala yaying'ono (6).

9. Nyemba za impso

Maonekedwe awo adapatsa nyemba za impso dzina lawo.

Ndizofunikira kwambiri mu chili con carne komanso gwero lalikulu la michere yazakudya, ma carbs ovuta, ndi mapuloteni. Amakhalanso opanda mafuta ndipo amakhala ndi calcium ndi ayironi (19).

Nyemba za impso ndizomwe zimasungunuka, makamaka pectin.

Komabe, anthu ena zimawavuta nyemba kugaya. Ngati ndi choncho kwa inu, yambani kuonjezera kudya nyemba zanu kuti muchepetse kuphulika.

Zida zosungunuka: 3 magalamu pa chikho chachitatu (133 magalamu) cha nyemba zophika (6).

10. Nkhuyu

Nkhuyu zinali chimodzi mwa mbewu zoyamba kubzalidwa m'mbiri ya anthu.

Amakhala ndi thanzi labwino kwambiri, okhala ndi calcium, magnesium, potaziyamu, mavitamini a B, ndi zakudya zina.

Nkhuyu zouma komanso zatsopano ndizopangira utoto wosungunuka, womwe umachedwetsa kuyenda kwa chakudya m'matumbo mwanu, ndikupatsa nthawi yochulukirapo michere ().

Malingana ndi umboni wosatsutsika, nkhuyu zouma zakhala zikugwiritsidwa ntchito ngati njira yothetsera kudzimbidwa kwa zaka zambiri. Pomwe kafukufuku wina adapeza kuti phala la mkuyu limayendetsa bwino matumbo agalu akudzimbidwa, kafukufuku wofufuza za anthu akusowa ().

Zida zosungunuka: 1.9 magalamu pa chikho chimodzi mwa zinayi (37 magalamu) a nkhuyu zouma (6).

11. Mitsempha

Ma nectarine ndi zipatso zamwala zomwe zimamera m'malo ofunda, otentha. Amakhala ofanana ndi mapichesi, koma alibe mawonekedwe ofanana khungu.

Ndi gwero labwino la mavitamini B, potaziyamu, ndi vitamini E. Zowonjezera, zimakhala ndi zinthu zosiyanasiyana zomwe zimakhala ndi antioxidant katundu (22,).

Nekitini imodzi yaying'ono imakhala ndi magalamu 2.4 a fiber, yopitilira theka yake imasungunuka (6, 22).

Zida zosungunuka: 1.4 magalamu pa timadzi tokoma (6).

12. Apurikoti

Apurikoti ndi zipatso zazing'ono, zotsekemera zomwe zimakhala ndi utoto wachikaso mpaka lalanje, pomwe pamakhala zofiira zina.

Amakhala ndi mafuta ochepa komanso amapatsa mavitamini A ndi C (24).

Ma apricot atatu amapereka magalamu a fiber a 2.1, omwe ambiri amasungunuka (6, 24).

Ku Asia, ma apricot akhala akugwiritsidwa ntchito ngati mankhwala kwa zaka zambiri, ndipo amakhulupirira kuti amatha kuteteza anthu ku matenda amtima ().

Angathandizenso kugaya. Kafukufuku wina adapeza kuti mbewa zomwe zimadya ma fiber kuchokera kuma apricots zinali ndi zolemera zazitali kuposa omwe amalandila okha ().

Zida zosungunuka: 1.4 magalamu pa ma apricot atatu (6).

13. Kaloti

Kaloti ndi imodzi mwamasamba odziwika kwambiri komanso okoma padziko lapansi.

Yophika kapena yotenthedwa, kaloti ndizofunikira kwambiri mumaphikidwe ambiri, koma amathanso kupukutidwa mu saladi kapena kupangira ndiwo zochuluka mchere monga keke ya karoti.

Ndi chifukwa chabwino, mwina mungauzidwa muli mwana kuti mudye kaloti kuti akuthandizeni kuwona mumdima.

Kaloti imadzaza ndi beta carotene, ina mwa iyo imasandulika vitamini A. Vitamini uyu amathandizira maso anu ndipo ndikofunikira kwambiri pakuwona masana ().

Chikho chimodzi (128 magalamu) a kaloti odulidwa amakhala ndi magalamu a 4.6 azakudya zamagetsi, 2.4 omwe amasungunuka (27).

Popeza anthu ambiri amasangalala ndi ndiwo zamasamba tsiku lililonse, zimatha kukhala magwero osungunuka a fiber.

Zida zosungunuka: 2.4 magalamu pa chikho (128 magalamu) a kaloti wophika (6).

14. Maapulo

Maapulo ndi amodzi mwa zipatso zomwe zimadyedwa kwambiri padziko lapansi. Mitundu yambiri ndi yotsekemera, koma ena monga Granny Smith amatha kukhala owawa kwambiri.

"Maapulo tsiku amalepheretsa adotolo" ndi mwambi wakale womwe ungakhale ndi chowonadi china, popeza kudya chipatsochi kumayenderana ndi chiopsezo chochepa cha matenda ambiri ().

Maapulo amanyamula mavitamini ndi michere yambiri ndipo ndi gwero labwino kwambiri la pectin wosungunuka. Apple pectin itha kukhala ndi maubwino ambiri azaumoyo, monga kuchepa kwa chiwopsezo cha matenda amtima komanso magwiridwe antchito amatumbo (,).

Zida zosungunuka: 1 gramu pa apulo wosanjikiza (6).

15. Guavas

Guavas ndi chipatso cham'malo otentha ku Mexico ndi Central ndi South America. Khungu lawo limakhala lobiriwira, pomwe zamkati zimatha kukhala zoyera mpaka pinki yakuya.

Guava imodzi imanyamula magalamu atatu azakudya, pafupifupi 30% yake imasungunuka (6, 31).

Chipatso ichi chawonetsedwa kuti chimachepetsa shuga m'magazi, komanso cholesterol yathunthu, triglycerides, ndi LDL (yoyipa) yama cholesterol mwa anthu athanzi. Mwa zina, izi zitha kukhala chifukwa cha fiber yosungunuka ya pectin, yomwe imachedwetsa kuyamwa kwa shuga ().

Zida zosungunuka: 1.1 magalamu pa zipatso za gwava zosaphika (6).

16. Mbeu za fulakesi

Mbeu ya fulakesi, yomwe imadziwikanso kuti linseeds, ndi njere zazing'ono zofiirira, zachikasu, kapena golide.

Amanyamula nkhonya zopatsa thanzi ndipo imatha kukhala njira yabwino yosinthira michere ya smoothies, buledi, kapena chimanga chanu.

Kuwaza supuni imodzi ya mbewu za fulakesi pa phala lanu kumatha kuwonjezera magalamu atatu a fiber ndi magalamu awiri a mapuloteni pakudya kwanu kadzutsa. Ndiwonso imodzi mwazomera zabwino kwambiri zopangira mafuta a omega-3 ().

Ngati ndi kotheka, zilowerereni nthabwala pansi, chifukwa izi zimathandizira kuti ulusi wawo wosungunuka uphatikize ndi madzi kuti apange gel, zomwe zingathandize kugaya chakudya.

Zida zosungunuka: 0.6-1.2 magalamu pa supuni (14 magalamu) a mbewu zonse za fulakesi (6).

17. Mbewu za mpendadzuwa

Mbeu za mpendadzuwa ndimchakudya chopatsa thanzi chopatsa thanzi ndipo nthawi zambiri chimagulidwa kale ndi zipolopolo kuti chiwulule chokoma cha mpendadzuwa.

Amakhala ndi magalamu atatu azakudya zopatsa thanzi pa chikho chimodzi mwa zinayi, 1 gramu yomwe imasungunuka. Kuphatikiza apo, ali ndi mafuta a monounsaturated and polyunsaturated, protein, magnesium, selenium, ndi iron (6, 34).

Zida zosungunuka: 1 gramu pa chikho chimodzi mwa zinayi (35 magalamu) a mbewu za mpendadzuwa (6).

18. Mtedza

Mtedza ndi mtedza wokoma womwe ungadye waiwisi kapena wokazinga kuti ukhale wamphamvu. Amagwiritsidwanso ntchito ngati chophatikizira muzitsulo za chokoleti ndikufalikira.

Chikho chimodzi chachinayi cha mtedza chimanyamula pafupifupi magalamu 3.3 azakudya zazakudya, gawo limodzi mwamagawo atatu amatha kusungunuka. Kuphatikiza apo, ali ndi mafuta ambiri osakwaniritsidwa, vitamini E, thiamine, ndi ayironi (6, 35).

Chifukwa china chifukwa cha michere yawo yosungunuka, mtedza ungathandize kuchepetsa chiopsezo cha matenda amtima pochepetsa LDL (bad) cholesterol ().

Zida zosungunuka: 1.1 magalamu pa chikho chimodzi mwa zinayi (34 magalamu) a mtedza (6).

19. Oats

Oats ndi imodzi mwamtundu wambiri wathanzi kuzungulira. Mutha kuzigwiritsa ntchito popanga chimanga cham'mawa, buledi, ma scones, ziphuphu, kapena zipatso zikasokonekera.

Amakhala ndi beta glucan, mtundu wa zinthu zosungunuka zomwe zimakhudzana ndi kuchepa kwa cholesterol cha LDL (choyipa) ndikuwongolera kuwongolera kwa magazi. Akuyerekeza kuti magalamu atatu a oat beta glucan patsiku amatha kuchepetsa chiopsezo cha matenda amtima (,).

Pafupifupi makapu 1.25 (100 magalamu) a oats owuma amakhala ndi magalamu 10 azakudya zonse. Izi zidagawika magalamu 5.8 osasungunuka ndi 4.2 magalamu azosungunuka, 3.6 mwa iwo ndi beta glucan (,, 41).

Beta glucan ndichomwe chimapatsa phala mawonekedwe ake okoma.

Zida zosungunuka: 1.9 magalamu pa chikho (233 magalamu) a oats ophika (6).

20. Balere

Anthu ena amatha kunena kuti barele ndi ogulitsa mowa, koma njere zakale zopatsa thanzi izi zimagwiritsidwanso ntchito kukhwima msuzi, mphodza, kapena risotto.

Monga oats, ili ndi pafupifupi 3.5-5.9% ya fiber yosungunuka ya beta glucan, yomwe yawonetsedwa kuti ichepetse chiopsezo cha matenda amtima ().

Mitundu ina yazitsulo zosungunuka mu balere ndi psyllium, pectin, ndi guar chingamu ().

Zida zosungunuka: 0.8 magalamu pa chikho chimodzi cha theka (79 magalamu) a balere wophika (6).

Mfundo yofunika

Matenda osungunuka ndi abwino m'matumbo mwanu komanso thanzi lanu lonse, kuchepetsa chiopsezo cha matenda amtima pochepetsa cholesterol cha LDL (choyipa) ndikuthandizani kuti muchepetse magazi anu.

Ngati mukufuna kuwonjezera zakudya zanu zosungunuka, nthawi zambiri zimakhala bwino kuyamba pang'onopang'ono ndikumanga pang'onopang'ono.

Ndibwinonso kumwa madzi ambiri. Izi zithandizira fiber yosungunuka kupanga gel, yomwe imathandizira chimbudzi ndikuletsa kudzimbidwa.

Zipatso zonse, ndiwo zamasamba, mbewu zonse, ndi nyemba zamasamba zimakhala ndi zinthu zina zosungunuka, koma zakudya zina monga zipatso za Brussels, mapeyala, mbewu za fulakesi ndi nyemba zakuda ndizo zonunkhira.