Zakudya 19 Zomwe Zingalimbane Ndi Kukhumba Shuga

Zamkati

• 1. Zipatso
• 2. Zipatso
• 3. Chokoleti Yamdima
• 4. Zakudya Zakudya Zosakaniza
• 5. Mbewu za Chia
• 6. Chitsulo Chotafuna Shuga Kapena Timbewu
• 7. nyemba
• 8. Yogati
• 9. Madeti
• 10. Mbatata Yokoma
• 11. Nyama, Nkhuku ndi Nsomba
• 12. Smoothies
• 13. Soda Wopanda Shuga
• 14. Mapuloteni
• 15. Mazira
• 16. Trail Kusakaniza
• 17. Zakudya Zofufumitsa
• 18. Mbewu Zonse
• 19. Masamba
• Mfundo Yofunika Kwambiri
• Zomera Monga Mankhwala: Tiyi Wazitsamba Wa DIY Wothetsera Zolakalaka Za Shuga

Kulakalaka shuga kuli kofala kwambiri, makamaka pakati pa akazi.

M'malo mwake, azimayi mpaka 97% ndi amuna 68% akuti amakumana ndi chilakolako cha chakudya, kuphatikizapo kulakalaka shuga ().

Omwe akukumana ndi chilakolako cha shuga amakhala ndi chidwi chofuna kudya zokoma ndipo zimawavuta kudziletsa pakudya.

Izi zitha kubweretsa kudya kwambiri kapena kudya kwambiri ma calories, nthawi zina pafupipafupi ().

Mwamwayi, pali zinthu zomwe mungachite kuti musiye.

Nazi zakudya 19 zomwe zingakuthandizeni kulimbana ndi zilakolako za shuga.

1. Zipatso

Anthu ambiri akamva kulakalaka shuga, amafikira zakudya zamafuta ambiri, zotsekemera ngati chokoleti ().

Komabe, kusinthanitsa zakudya zopanda pake za zipatso zina mukamawona ngati zotsekemera kungakupatseni kukoma komwe mukufunikira ndikuletsa kulakalaka kwanu.

Zipatso ndi zotsekemera mwachilengedwe komanso zimapanganso mankhwala ndi michere yambiri, yomwe imakupatsani mwayi woti mukonze ndikukhala wathanzi ().

Kuti mutsimikizire kuti yafika pamalopo, idyani zipatso zomwe zili ndi shuga pang'ono ngati mango kapena mphesa.

Ngati inunso muli ndi njala, yesetsani kuwonjezera yogati ku chipatso chanu kuti chikhale chotsekemera chokhutiritsa.

Chidule Zipatso zili ndi shuga,
pamodzi ndi michere yambiri yathanzi komanso mankhwala azomera.

2. Zipatso

Zipatso ndi njira yabwino kwambiri, yopatsa thanzi yothetsera kulakalaka shuga.

Amalawa zotsekemera, koma mafuta omwe ali ndi fiber amatanthauza kuti alibe shuga.

Izi zingawapangitse kusankha bwino ngati mukuganiza kuti zolakalaka zanu zokhudzana ndi shuga zimalumikizidwa ndi chizolowezi, osati njala. Mwachitsanzo, mungakonde chakudya chotsekemera mukamaonera TV.

Kuphatikiza apo, zipatso zimakhala ndi mankhwala ambiri ndipo zimakhala ndi antioxidant komanso zotsutsana ndi zotupa.

Izi zikutanthauza kuti atha kuthandiza kuchepetsa zoopsa za matenda osachiritsika monga matenda amtima ndi matenda ashuga (,,).

Chidule Zipatso zimakoma,
koma ali ndi michere yambiri komanso alibe shuga. Kudya zipatso nthawi zonse kumathanso
Thandizani kuchepetsa chiopsezo cha matenda a mtima ndi matenda ashuga.

3. Chokoleti Yamdima

Chokoleti ndi chimodzi mwazinthu zomwe anthu amadya akamakhumba maswiti. Izi ndizowona makamaka kwa akazi ().

Komabe, ngati mukukumana ndi chilakolako chokoleti, mutha kusankha bwino mukasankha chokoleti chakuda.

Chokoleti chakuda ndi chokoleti chomwe chili ndi cocoa woposa 70%. Mulinso mankhwala azomera otchedwa polyphenols.

Kafukufuku wina wasonyeza kuti zotsatira za antioxidant komanso anti-inflammatory za polyphenols izi zitha kuthandiza kusintha kwa thanzi lamtima (,).

Komabe, monga chokoleti wamba, chokoleti chakuda chimakhala ndi shuga ndi mafuta, chifukwa chake ndibwino kuti muchepetse m'mabwalo angapo kuti mukwaniritse zolakalaka zanu ().

Chidule Sinthani chokoleti chokhazikika
kunja kwa mabwalo angapo a chokoleti chakuda, chomwe chimakhala ndi shuga wochepa komanso wokwera
magulu a polyphenols athanzi.

4. Zakudya Zakudya Zosakaniza

Sikuti mipiringidzo yonse yopanda thukuta imakhala yathanzi, ndipo ina imakhala ndi mafuta komanso shuga.

Komabe, ngati mukulakalaka mankhwala okoma, pali zabwino zina, zosankha zathanzi kunja uko.

Yesani kufunafuna chotukuka chopangidwa ndi oats wathunthu komanso chotsekemera ndi zipatso zatsopano kapena zouma, m'malo moga shuga.

Komanso samalani ndi mipiringidzo yomwe imakhala ndi shuga wambiri wotchedwa "wathanzi", monga uchi, madzi a agave kapena shuga wa coconut. Izi ndizowonjezera shuga, ndipo sizabwino kwa inu.

Mabala abwino kwambiri apangidwa ndi zakudya zonse. Amakhala ndi fiber yambiri ndipo amakhala ndi michere yopindulitsa, ngakhale akadali okoma.

Kapenanso, mungayesere kupanga phukusi lanu labwino pogwiritsira ntchito njira ngati iyi.

Chidule Akamwe zoziziritsa kukhosi omwe ali nawo
Wopangidwa ndi zakudya zonse atha kupanga mankhwala abwino.

5. Mbewu za Chia

Mbeu za Chia ndizomwe zimapatsa thanzi michere yambiri, kuphatikiza omega-3 fatty acids, michere yosungunuka yazakudya ndi mankhwala ena athanzi (,).

M'malo mwake, CHIKWANGWANI chosungunuka chimakhala ndi 40% ya mbewu za chia.

CHIKWANGWANI chamtunduwu chimayamwa madzi mosavuta ndikutupa ndikupanga chinthu chofanana ndi odzola m'matumbo mwanu, chomwe chingakuthandizeni kuti mukhale omasuka kwanthawi yayitali ndikupewa kulakalaka shuga ().

Mbeu za Chia ndizosinthasintha, chifukwa chake ngati mukufuna mchere kuti mukwaniritse kulakalaka kwanu, mutha kuyesa kupanga chia pudding ngati iyi.

Chidule Mbeu za Chia ndizambiri
CHIKWANGWANI chosungunuka, chomwe chingakuthandizeni kuti mukhale omasuka kwanthawi yayitali ndikuchepetsa shuga wanu
zolakalaka.

6. Chitsulo Chotafuna Shuga Kapena Timbewu

Kutafuna chingakhale njira yabwino yothetsera zilakolako za shuga.

Gum kapena timbewu tonunkhira tomwe timapangidwa ndi zotsekemera zokometsera zimakoma koma zimakhala ndi ma calories ochepa ndipo mulibe shuga.

Ngakhale zotsatira zake ndizosakanikirana, kafukufuku wina apezanso kuti chingamu chingathandize kuthana ndi njala, kulakalaka komanso kudya zakudya zama carb masana (,,,).

Kuphatikiza pa kukuthandizani kulimbana ndi vuto la shuga, kutafuna chingamu mukatha kudya kumathandiza mano anu ().

Chidule Kutafuna chingamu chopanda shuga
itha kukupatsirani kukoma kokoma komwe kungakuthandizeni kuthana ndi zikhumbo zanu ndikuwongolera
chakudya chanu.

7. nyemba

Nyemba monga mphodza, nyemba ndi nandolo ndizambiri zopangira mbewu ndi mapuloteni.

M'malo mwake, 1 chikho (198 magalamu) a mphodza amakupatsirani ma gramu 18 a mapuloteni ndi 16 magalamu a fiber (19).

Zakudya zonse ziwirizi zimaganiziridwa kuti zimawonjezera kukhutira. Chifukwa chake, mwamaganizidwe, kuphatikiza nyemba mu zakudya zanu zitha kukuthandizani kuti muzimva bwino ndikuchepetsa kulakalaka shuga komwe kumayambitsa njala.

Mogwirizana ndi izi, kuwunika kwaposachedwa kwapezeka kuti kudya mphodza kungathandize kuchepetsa thupi ().

Izi zikhoza kukhala chifukwa cha zotsatira zopindulitsa zazing'ono zomwe nyemba zimatha kukhala nazo pakukonda kwanu (,).

Chidule Nyemba ngati mphodza,
nyemba ndi nandolo ndizochokera ku mapuloteni ndi michere. Kuphatikiza iwo mu
Zakudya zanu zitha kuthana ndi njala, ndikusiya kuti musakhale ndi chilakolako chambiri.

8. Yogati

Yogurt ndi chakudya chopatsa thanzi chokhala ndi mapuloteni ambiri komanso calcium.

Kuphatikiza apo, kafukufuku wina wanena kuti yogati ikhoza kukhala chakudya chokwanira kuti muthane ndi chilakolako chanu (,,,).

M'malo mwake, kafukufuku wina adapeza kuti azimayi olemera kwambiri omwe anali ndi mapuroteni ambiri aku Greek yogurt yopanda chakudya chamadzulo samakhala ndi njala ndipo amadya pang'ono masana, poyerekeza ndi omwe anali ndi chotupitsa kapena chosowa kanthu () .

Njira yabwino kwambiri yogurt ndi yomwe ili ndi zikhalidwe zamoyo ndipo ilibe shuga wowonjezera.

Chidule Yogurt ndi
Zakudya zopatsa thanzi kwambiri zomwe zingakuthandizeni kuti muchepetse chilakolako chofuna kudya.

9. Madeti

Madeti ndi zipatso zouma za kanjedza. Ndizopatsa thanzi komanso zotsekemera kwambiri.

Ngakhale atayanika, ndi gwero lalikulu la fiber, potaziyamu, chitsulo komanso mankhwala opindulitsa.

Kukhala ndi masiku ochepa m'malo mwa koloko kapena maswiti ena kumatha kukupatsani thanzi labwino komanso kukupatsirani michere yathanzi.

Mutha kuyesanso kuziphatika ndi mtedza ngati maamondi kuti azisangalala.

Komabe, kumbukirani kuti madeti ndi okoma kwambiri, choncho gwiritsani gawo limodzi nthawi, kapena pafupifupi masiku atatu.

Chidule Madeti ndi okoma kwambiri,
kotero amatha kukonza kulakalaka kwanu shuga ndikukupatsirani zina zabwino
michere nawonso.

10. Mbatata Yokoma

Mbatata ndi zopatsa thanzi, zotsekemera komanso zodzaza kwambiri. Amakhala ndi carbs komanso fiber komanso mavitamini ndi michere yambiri, kuphatikiza vitamini A, vitamini C ndi potaziyamu.

Anthu ena amalakalaka shuga chifukwa sakudya mokwanira tsiku lonse.

Kuphatikiza ndi gwero la carb ngati mbatata muzakudya zanu zitha kuthana ndi izi powonjezerapo zopatsa mphamvu muzakudya zanu ndikuzipanga kukhala zoyenerera, nthawi yonseyi pomwe zimakupatsani kukoma kokoma komwe mukukhumba.

Kuti mukhale ndi chakudya chokoma, yesani kuwotcha ndi sinamoni ndi paprika monga momwe zilili.

Chidule Mbatata ikhoza
kukupatsirani kukoma kokoma ndipo kungakuthandizeni kuti muzimva kukhuta kuti musatero
amakumana ndi zolakalaka shuga masana.

11. Nyama, Nkhuku ndi Nsomba

Kuphatikiza gwero la mapuloteni monga nyama, nkhuku kapena nsomba muzakudya zanu zitha kuthandiza kupewa zilakolako za shuga (,).

M'malo mwake, ngati mukuyesera kuti muchepetse kunenepa, kudya mapuloteni okwanira kungakhale kofunikira kwambiri pakuwongolera zomwe mumadya, zolakalaka ndi kulemera kwanu (,,,).

Pakafukufuku wina, pomwe omwe adatenga nawo gawo adatsata zakudya zochepetsa thupi zomwe zimapeza 25% ya ma calories ake kuchokera ku protein, kulakalaka kwawo chakudya kudachepetsedwa ndi 60% ndipo chidwi chawo chodyera usiku chidadulidwa pakati ().

Chifukwa chake ngati mukudya ndipo mukukumana ndi zikhumbo zambiri za shuga, onetsetsani kuti mukuphatikizanso ndi puloteni ngati nyama, nkhuku kapena nsomba mukamadya.

Ngati ndinu zamasamba, musadandaule - magwero azitsamba zamapuloteni atha kukhala ndi vuto lomwelo ().

Chidule Magwero abwino a
mapuloteni onga nyama, nkhuku ndi nsomba zitha kukuthandizani kukhala okhuta komanso kupewa zilakolako
maswiti.

12. Smoothies

Ngati mukulakalaka chinachake chokoma ndipo mukusowa chotupitsa kuti muthe msanga mu bud, smoothie ikhoza kukhala njira yabwino.

Kutsekemera kwa chipatsocho kuphatikiza zotsatira za yogati kumatha kukhutiritsa kusowa kwanu kwa china chake chokoma, chonsecho ndikupatsanso michere yambiri yopindulitsa.

Ngati mukukhala ndi smoothie, onetsetsani kuti mukugwiritsa ntchito chipatso chonse, osati msuzi wokha, kuti musunge michere yolimba.

Chidule Smoothies opangidwa ndi
zipatso zonse ndi yogurt zitha kuthana ndi zokhumba zanu za maswiti.

13. Soda Wopanda Shuga

Soda ndiwotsekemera kwambiri, ndipo kumwa zakumwa zambiri zotsekemera ndi shuga kumalumikizidwa ndi matenda angapo, kuphatikiza matenda amtima ndi matenda ashuga (,,).

Komabe, kupita kuzizira kozizira ndikuwadula kwathunthu kungakhale kovuta.

M'malo mwake, omwa soda omwe amadula zakumwa zotsekemera atha kukhala ndi zilakolako za shuga.

Kusinthira mtundu wopanda shuga kungakuthandizeni kukonza bwino popanda shuga wowonjezera komanso zopatsa mphamvu.

Chidule Kusintha fayilo yanu ya
zakumwa za shuga wambiri zomwe zimapangidwa ndi zotsekemera zopangira zingakupatseni zotsekemera
kulawa popanda shuga wowonjezera.

14. Mapuloteni

Prunes ndi maula ouma.

Monga masiku, amakhala ndi michere komanso michere komanso amakoma kwambiri (39).

Izi zikutanthauza kuti mutha kuwapeza ngati njira yathanzi kuposa maswiti mukangokhala ndi shuga.

Zomwe zili ndi fiber komanso sorbitol mwachilengedwe zimatanthauzanso kuti zitha kuthandiza kudzimbidwa. Sorbitol ndimtundu wa shuga womwe umachitika mwachilengedwe womwe umakoma koma umalowa pang'onopang'ono m'matumbo ().

Chidule Prunes ndi okoma,
chopatsa thanzi komanso chophatikizira, motero amatha kukhala chakudya chopatsa thanzi
kulakalaka maswiti.

15. Mazira

Mazira ndi chakudya china chokhala ndi mapuloteni ambiri chomwe chingakuthandizeni kuti musakhale ndi chilakolako chofuna kudya.

M'malo mwake, kafukufuku wasonyeza kuti kudya chakudya cham'ma protein chambiri monga mazira kumatha kuchepetsa njala ndikuthandizira anthu kudya pang'ono tsiku lonse (,,).

Izi zitha kukhala chifukwa chakudya cham'mawa chomaliza chomwe chimapondereza mahomoni a njala ndikuwonjezera mahomoni ena omwe amakupangitsani kukhala okhutira, kuphatikiza peptide YY (PYY) ndi peputayidi-1 (GLP-1) (,,).

Izi zikusonyeza kuti dzira ladzutsa lingakupangitseni kuti mukhale omasuka kwanthawi yayitali ndikusunga zilakolako (,).

Chidule Mazira akhoza kukhala abwino
kusankha, makamaka pa kadzutsa. Zidzakuthandizani kuti mukhale omasuka kwanthawi yayitali
ndikuchepetsa mwayi wolakalaka shuga tsiku lonse.

16. Trail Kusakaniza

Njira zosakanikirana ndi dzina lomwe nthawi zambiri limaperekedwa pachakudya chokhala ndi zipatso zouma ndi mtedza.

Kuphatikiza kwenikweni kwa zosakaniza kumatha kusiyanasiyana, koma kusakanikirana kwa njira kumatha kupanga chisankho chachikulu ngati mukufuna china chokoma.

Kutsekemera kwa zipatso zouma kungakuthandizeni kuletsa kulakalaka kwanu shuga, komanso ndi njira yabwino yopezera mtedza mu zakudya zanu.

Mtedza muli mafuta athanzi, mapuloteni, CHIKWANGWANI ndi mankhwala mankhwala. Kudya izi kwalumikizidwa ndi maubwino angapo azaumoyo, kuphatikiza zinthu zowopsa zomwe zingayambitse matenda amtima ndi matenda ashuga ().

Chifukwa chake, posankha njira zosakanikirana, zokoma zanu sizokoma zokha, komanso ndizopatsanso thanzi.

Komabe, kusakanikirana kwamitengo kumatha kukhala kwama calories ambiri, chifukwa chake pitirizani kutumikira mozungulira ochepa.

Chidule Trail mix ikuphatikiza
kukoma kwa zipatso zouma ndi mtedza. Izi zimakupatsirani kukonza kwanu kokoma
zakudya zopatsa thanzi.

17. Zakudya Zofufumitsa

Zakudya zofufumitsa monga yogurt, kimchi, kombucha ndi sauerkraut ndizochokera ku mabakiteriya opindulitsa.

Mabakiteriya opindulitsa omwe amapezeka muzakudya izi amatha kuthandizira kusunga mabakiteriya "abwino" m'matumbo mwanu ndikuchepetsa kuchuluka kwa mabakiteriya oyambitsa matenda (,,).

M'malo mwake, mabakiteriya omwe ali m'matumbo anu amalumikizananso ndi machitidwe ambiri amthupi lanu ndipo amatha "kuyankhula" kuubongo wanu kudzera muzipangidwe ndi mahomoni omwe amapanga.

Izi zimapangitsa kuti m'matumbo anu mabacteria akhudze momwe mumadyera m'njira zingapo. Zina mwazinthuzi zimatha kutengera njala kapena mahomoni okwanira mthupi lanu, zomwe zimakhudza chidwi chanu komanso kulakalaka chakudya (,).

Chifukwa cha ichi, akuti akuti kuphatikiza zakudya zofufumitsa m'zakudya zanu zitha kupangitsa kuti m'matumbo mukhale ndi thanzi komanso zingathandize kupewa kulakalaka zakudya.

Komabe, palibe kafukufuku mpaka pano amene adawunika zoyipa zakudya zakudya zopanda thovu pakulakalaka zakudya, ndipo kafukufuku wina amafunika ().

Chidule Zakudya zofufumitsa zitha
zimathandizira kuti mukhale ndi matumbo athanzi, zomwe zingakhudze kudya kwanu
ndi kudya chakudya.

18. Mbewu Zonse

Mbewu zonse zimakhala ndi michere yambiri ndipo zimakhala ndi michere kuphatikiza mavitamini B, magnesium, chitsulo, phosphorous, manganese ndi selenium (54, 55).

Kudya tirigu wathunthu kumalumikizidwa ndi moyo wautali, wathanzi, komanso zonenepa zake zimatanthauzanso kuti zingakuthandizeni kumva kukhala okhuta (,,,).

Mbewu zonse zitha kulimbikitsanso kukula kwa mabakiteriya opindulitsa monga Bifidobacteria, Lactobacilli ndipo Mabakiteriya m'matumbo mwanu.

Chosangalatsa ndichakuti, kudzazidwa kwawo sikungathe kufotokozedwa ndi fiber yawo yokha. Adanenedwa kuti kutengera kwawo m'matumbo mabakiteriya kungathandizenso kuti izi zitheke ().

Komabe, maphunziro ambiri amafunika m'derali.

Ponseponse, kuwonetsetsa kuti mukudya zokwanira komanso kuphatikiza zakudya monga mbewu zonse mu chakudya chanu kumakuthandizani kuti mukhalebe okhuta komanso zitha kupewa kulakalaka shuga.

Chidule Mbewu zonse ndizokwera
mu fiber ndipo zingakuthandizeni kuti mukhale omasuka.

19. Masamba

Ngakhale kudya zamasamba sikungakhale kokhutiritsa mukakhala ndi vuto lalikulu la shuga, kuphatikiza iwo pazakudya zanu nthawi zonse zitha kukhala zothandiza.

Masamba ali ndi michere yambiri komanso mafuta ochepa. Amakhalanso ndi michere yambiri yopindulitsa komanso mankhwala azomera ().

Kudya masamba ambiri mwina ndichimodzi mwazinthu zabwino kwambiri zomwe mungachite pa thanzi lanu ndipo kumachepetsa chiopsezo cha matenda monga matenda amtima ndi khansa ().

Kuwonjezera masamba ndi njira yodyeranso chakudya chanu, kukuthandizani kuti mukhale osangalala tsiku lonse ().

Chidule Kuwonjezera masamba ena
Zakudya zanu zitha kukuthandizani komanso kukulepheretsani kupeza shuga
zilakolako chifukwa cha njala.

Mfundo Yofunika Kwambiri

Kukhala ndi zotsekemera zosamvetseka ndi zabwino kwa anthu ambiri, chifukwa chake simuyenera kudzimva kuti ndinu olakwa ngati nthawi zina mumachita zosangalatsa.

Komabe, ngati mukumva kuti mukukumana ndi zolakalaka za shuga nthawi zonse kapena mukumva kuti simungathe kudya zakudya zotsekemera, ndiye kuti ndi bwino kuyang'anitsitsa zakudya zanu.

Ngati mukufuna china chokoma, sinthanitsani zina mwazodzazidwa ndi shuga kuti musankhe zina zabwino pamndandandawu.

Kuphatikiza apo, mutha kuyesa njira izi 11 zakuletsa zolakalaka chakudya ndi shuga, zomwe zimayang'ana momwe mumadyera komanso moyo wanu wonse.

Zomera Monga Mankhwala: Tiyi Wazitsamba Wa DIY Wothetsera Zolakalaka Za Shuga