Zakudya 18 Zabwino Kwambiri Zoti Mugule Muzambiri (Ndi Zoipitsitsa)

Zamkati

• 1. Nyemba zouma ndi mphodza
• 2. Zipatso Zozizira
• 3. Nyama ndi Nkhuku Zowuma
• 4. Masamba Achisanu
• 5. Wokondedwa
• 6. Oats
• 7. Zipatso Zouma
• 8. Mtedza mu Chigoba
• 9. Mbewu Zina Zonse
• 10. Mbuluuli
• 11. Pasitala Wouma
• 12. Mafuta a Kokonati
• 13. Mbewu za Chia
• 14. Buluu wa chiponde
• 15. Ufa wobiriwira
• 16. Mafuta a Mapuloteni
• 17. Vinyo woŵaŵa wa Apple Cider
• 18. Yisiti Yathanzi
• Zakudya Zoyipa Kwambiri Kuti Mugule mu Bulk
• Zipatso Zatsopano ndi Masamba
• Mafuta
• Mazira
• Ufa
• Zonunkhira
• Zakudya Zokonzeka
• Mfundo Yofunika Kwambiri

Kugula chakudya chochuluka, chomwe chimadziwikanso kuti kugula zinthu zambiri, ndi njira yabwino kwambiri yodzaza chakudya chanu ndi furiji mukamachepetsa mtengo wodya.

Zinthu zina zimatsitsidwa kwambiri zikagulidwa zochuluka, ndikupangitsa kuti chizolowezi chachuma chomwe chingakupulumutseni ndalama zambiri.

Ngakhale zakudya zina zimapanga zisankho zabwino zogula zambiri chifukwa chokhala ndi alumali wautali kapena kuzizira, zakudya zowonongeka ziyenera kugulidwa zocheperako kuti zisawonongeke.

Nawa zakudya 18 zabwino kwambiri zathanzi zoti mugule mochuluka - ndi zina zoyipitsitsa.

1. Nyemba zouma ndi mphodza

Nyemba zouma ndi mphodza ndi imodzi mwazakudya zosakhazikika kwambiri.

Mawu oti "khola losasunthika" amatanthauza zakudya zomwe zimatha kusungidwa kutentha kwa nthawi yayitali zisanachitike.

Ngakhale kusunga nyemba ndi mphodza kungayambitse kuwonongeka kwa zakudya zina m'kupita kwanthawi, kafukufuku wina wasonyeza kuti nyemba zina zimakhalabe zodyedwa kwa zaka 10 kapena kupitilira apo (1, 2).

Nyemba ndi mphodza zili ndi michere yambiri, ma antioxidants, mavitamini ndi mchere, zomwe zimawapangitsa kukhala ogula abwino.

Kuphatikiza apo, amatha kuwonjezeranso pazakudya zosiyanasiyana, monga msuzi, makeke, mphodza ndi masaladi.

2. Zipatso Zozizira

Ngakhale zipatso zokoma komanso zopatsa thanzi, zimakhala zotsika mtengo komanso zotha kuwonongeka.

Mwamwayi, zipatso zachisanu ndizofanana ndizopatsa thanzi zipatso zatsopano ndipo zitha kugulidwa zochuluka pamitengo yotsika ().

Kukolola kumazizira msanga zipatso kumatalikitsa moyo wa alumali ndikukhalanso ndi zipatso zatsopano ().

Malinga ndi USDA, zipatso zachisanu ngati zipatso zimatha kusungidwa mufiriji kwa miyezi isanu ndi umodzi (5).

Kuwonjezera zipatso zanu pazakudya zanu kumatha kukhala ndi thanzi m'njira zambiri, kuphatikizapo kuchepetsa chiwopsezo cha matenda amtima, khansa zina, matenda ashuga komanso kuchepa kwamaganizidwe (,,).

3. Nyama ndi Nkhuku Zowuma

Chifukwa nyama ndi nkhuku zatsopano zimawonongeka msanga zikasungidwa mufiriji, kuziziziritsa ndi njira yabwino yopewera kuwononga chakudya.

Malinga ndi pulogalamu ya USDA FoodKeeper, nyama yozizira ngati steak imatha kukhala mufiriji kwa miyezi 12 pomwe bere la nkhuku limatha kukhala miyezi isanu ndi inayi.

Kuziziritsa kwa mapuloteni nthawi yomweyo mutagula kumatha kukulitsa magwiridwe antchito kuti musamathamangire ku sitolo nthawi iliyonse mukafuna nyama kapena nkhuku kuti mupeze chophikira.

4. Masamba Achisanu

Monga zipatso zatsopano ndi zipatso zina, ndiwo zamasamba zatsopano zimawonongeka msanga, ngakhale zitasungidwa bwino.

Pachifukwa ichi, kusunga masamba achisanu monga sipinachi, broccoli ndi sikwashi ndi lingaliro labwino, chifukwa ambiri amatha kusungidwa mufiriji kwa miyezi isanu ndi itatu.

Masamba ali ndi michere yambiri, ndichifukwa chake zakudya zomwe zimaphatikizapo ndiwo zamasamba zatsopano komanso zachisanu zalumikizidwa ndi maubwino ambiri azaumoyo.

Mwachitsanzo, anthu omwe amadya masamba ambiri amakhala ndi chiopsezo chochepa chazovuta monga matenda amtima ndi matenda ashuga kuposa omwe amadya masamba ochepa ().

5. Wokondedwa

Ngakhale uchi nthawi zambiri umaganiziridwa kuti umangodyedwa kwamuyaya, zinthu zina zimatha kukhudza mtundu wake ndikuchepetsa mashelufu ake.

Zosungira, kuphatikiza kutentha ndi chinyezi, zimatha kukhudza kununkhira, kapangidwe kake ndi uchi, ndikupangitsa kuti alumali ake azikhala ovuta kudziwa (10).

Chifukwa palibe njira yofotokozera tsiku loti mitundu yonse ya uchi izitha kutha chifukwa chosiyana posunga, National Honey Board ikulimbikitsa kusunga uchi kwa zaka ziwiri.

Uwu akadali moyo wautali wautali modabwitsa, wopangitsa uchi kukhala chinthu chabwino kwambiri kugula zochuluka.

6. Oats

Sikuti oats ndi tirigu wosunthika komanso wathanzi, komanso amakhala ndi nthawi yayitali.

Pulogalamu ya FoodKeeper imati ma oats atsopano amatha kusungidwa kwa miyezi inayi.

Ma oats ozizira okhala ndi zotengera zopanda mpweya amatha kupititsa patsogolo mashelufu awo, atha miyezi inayi mpaka tsiku lawo loti lithere.

Oats ali ndi mavitamini B ambiri, magnesium ndi zinc, komanso mtundu wina wa fiber yotchedwa beta-glucan, yomwe ingathandize kutsitsa cholesterol, kuchepetsa shuga m'magazi ndikuwonjezera kudzaza (, 12).

7. Zipatso Zouma

Zipatso zouma ndizopatsa thanzi kwambiri ndipo zimakhala ndi michere yambiri, mavitamini ndi mchere ().

Kuphatikiza apo, ndichinthu chopatsa thanzi chopatsa thanzi chomwe chimakhala ndi nthawi yayitali kuposa zipatso.

Zipatso zouma monga mangos, cranberries ndi apricots zimatha kusungidwa mpaka miyezi isanu ndi umodzi. Mukatsegula, kuwasungira m'firiji kumawalola kuti akhale miyezi isanu ndi umodzi.

Kumbukirani kuti zipatso zouma zimakhala ndi ma calories ambiri komanso shuga kuposa zipatso zatsopano ndipo ziyenera kudyedwa pang'ono. Sankhani zipatso zouma zosasakaniza ngati kuli kotheka kuti muchepetse kudya shuga.

8. Mtedza mu Chigoba

Mtedza mu chipolopolo umakhala nthawi yayitali kwambiri kuposa mtedza wokhazikika, kuwapangitsa kukhala chisankho chabwino posungira kwanthawi yayitali.

Nthawi zambiri, kugula mtedza mu chipolopolo kumafutukula nthawi yawo.

Mwachitsanzo, ma almond omwe amakhala mu chipolopolocho amatha miyezi isanu ndi umodzi akasungidwa pa 68 ℉ (20 ℃), pomwe ma almond amatsekedwa miyezi inayi yokha ikasungidwa kutentha komweko (14).

Gulani mtedza ngati maamondi, mtedza, mtedza ndi pecans mu chipolopolo ndikuwaphwanya ndi nutcracker pakufunika.

Phindu lina la mtedza mu chipolopolocho ndikuti zimatenga nthawi yayitali komanso kuyesetsa kuzikonzekera kuposa mtedza wokhazikika, womwe ungachedwetse kudya ndikuchepetsa kuchepa kwa kalori.

9. Mbewu Zina Zonse

Mbewu zina zonse monga farro, zolembedwa, mpunga wakutchire, quinoa ndi amaranth zimakhala ndi alumali yayitali modabwitsa.

Mwachitsanzo, malinga ndi pulogalamu ya FoodKeeper, quinoa yosaphika imatha kukhala zaka zitatu itasungidwa moyenera.

Mbewu zonse zimapanga zowonjezera zabwino pachakudya chilichonse, zimapatsa mphamvu zowonjezera mavitamini, mavitamini, ma antioxidants ndi mankhwala amtundu wamphamvu omwe onse amapindulitsa thanzi ().

Chifukwa china chosungira njere zathunthu ndikuti ali m'gulu lazinthu zosakaniza kwambiri ndipo amatha kuwonjezerapo pachakudya cham'mawa, chamasana, chamadzulo komanso chotupitsa.

10. Mbuluuli

Ma popcorn onse amatha kugulidwa mochuluka ndikusungidwa kwa zaka ziwiri kutentha.

Mosiyana ndi ma popcorn apakompyuta omwe amakhala ndi zosakaniza zopanda thanzi monga zowonjezera zowopsa ndi mafuta osapatsa thanzi, ma popcorn onse ndi achilengedwe.

Osanenapo, kukonzekera ma popcorn anu ndimosangalatsa ndipo kumakupatsani mwayi wowongolera zomwe mumadya.

Kuphatikiza apo, ma popcorn amakhala ndi fiber, phosphorous, manganese, zinc ndi polyphenol antioxidants, ndikupangitsa kuti akhale chotupitsa chopatsa thanzi mukamadya pang'ono (16).

11. Pasitala Wouma

Mosiyana ndi pasitala watsopano, yemwe amafunika kuphikidwa m'masiku ochepa, pasitala wouma akhoza kusungidwa kwa zaka ziwiri.

Pasitala yonse ya tirigu imapanga chisankho chabwino kuposa pasitala yoyera yoyera chifukwa imakhala ndi ma calories ochepa komanso yokwera m'zakudya zina, kuphatikiza fiber, manganese ndi magnesium (17).

Kwa iwo omwe sangathe kulekerera gilateni yemwe amapezeka pasitala wopangidwa ndi tirigu, pasitala wampunga wofiirira ndi pasitala wopangidwa ndi mbewu zopanda gilateni ndi njira zina zathanzi zomwe zimakhala ndi alumali ofanana.

Mitundu yosiyanasiyana ya pasitala imatha kupezeka mgolosale ndipo imaperekedwa pamitengo yotsika.

12. Mafuta a Kokonati

Mafuta ambiri sangasungidwe kwanthawi yayitali chifukwa cha chiopsezo cha makutidwe ndi okosijeni, zomwe zimatha kubweretsa kuwonongeka.

Komabe, mafuta a kokonati amakhala ndi nthawi yayitali kwambiri ndipo sagonjetsedwa ndi makutidwe ndi okosijeni kuposa mafuta ena azamasamba ().

Kuphatikiza apo, mafuta osakanizidwa amtundu wa kokonati ali ndi ma antioxidants amphamvu omwe amaganiza kuti amateteza mafuta kuti asawonongeke ().

Nthawi zosungira zimatha kusiyanasiyana kutengera kutentha ndi kuwonekera pang'ono, koma pulogalamu ya FoodKeeper ikuwonetsa kuti mafuta a coconut omwe amasungidwa m'malo ozizira, amdima ayenera kukhala mpaka zaka zitatu.

Mafuta a kokonati amatha kugwiritsidwa ntchito kuphika, kuphika komanso kusamalira khungu.

13. Mbewu za Chia

Mbeu za Chia nthawi zambiri zimatchedwa zakudya zabwino kwambiri chifukwa cha mafuta omega-3, fiber, magnesium, calcium ndi antioxidants (20).

Ngakhale mbewu za chia zimakhala zopatsa thanzi, zimakhalanso zotsika mtengo.

Mwamwayi, mbewu za chia zomwe zimagulidwa zochuluka nthawi zambiri zimakhala zotsika mtengo kuposa mbewu za chia zomwe zidagulidwa zochepa.

Kuphatikiza apo, mbewu za chia zimakhala ndi nthawi yayitali pafupifupi miyezi 18 ikasungidwa m'malo ozizira, amdima.

14. Buluu wa chiponde

Ndi kapangidwe kake kokoma ndi kukoma kokhutiritsa, batala wa chiponde ndi chinthu chofunikira kwambiri m'matumba a anthu ambiri.

Kugula batala wa chiponde mumitsuko ikuluikulu kumakhala ndalama zambiri chifukwa mafuta a chiponde ambiri amagulitsidwa pamtengo wotsika.

Chiponde ndi gwero labwino kwambiri la zomanga thupi zomanga thupi, mafuta athanzi, mavitamini ndi mchere ndipo zitha kugwiritsidwa ntchito m'njira zambiri (21).

Mtedza wa kirimba wachilengedwe ndi wathanzi kuposa mitundu yosinthidwa yomwe imakhala ndi shuga wowonjezera komanso mafuta a hydrogenated.

Sungani batala wachilengedwe wosakhazikika m'firiji kuti muzisunga mwatsopano kwa miyezi 12. Mutatsegula, yembekezerani kuti batala wanu amatha pafupifupi miyezi itatu kapena inayi mufiriji.

15. Ufa wobiriwira

Kulowetsa masamba okwanira kungakhale kovuta kwa anthu ena.

Komanso, amadyera atsopano ayenera kugwiritsidwa ntchito m'masiku ochepa asanayambe kutsika.

Mafuta a masamba ndi zakudya zowonjezera zopangidwa ndi masamba owuma, opukutidwa ngati kale, sipinachi ndi tirigu wa tirigu.

Sikuti masamba a ufa ndi opatsa thanzi okha, komanso mitundu yambiri imakhalanso yatsopano mufiriji kapena mufiriji ikatha kutseguka kwa zaka ziwiri.

Kugula ufa wa amadyera mumitundu yayikulu kudzaonetsetsa kuti muli ndi mankhwala okhalitsa omwe mungawonjezere ku smoothies, yogurt ndi maphikidwe ena.

16. Mafuta a Mapuloteni

Mapuloteni apamwamba kwambiri akhoza kukhala okwera mtengo.

Komabe, makampani ambiri amapereka zotengera zazikulu zama protein osiyanasiyana pamitengo yotsika mtengo.

Popeza anthu ambiri omwe amagwiritsa ntchito mapuloteni ufa amachita izi pafupipafupi, kugula zambiri pamtengo wotsika ndi njira yabwino yopulumutsira ndalama.

Ena mwa mapuloteni otulutsa ufa, kuphatikiza ma whey ndi nsawawa, nthawi zambiri amatha pafupifupi miyezi 8-18 mutagula ().

17. Vinyo woŵaŵa wa Apple Cider

Vinyo wosasa wa Apple ndi chinthu chosiyanasiyana chomwe chimatha kugwiritsidwa ntchito podyera komanso ngati choyeretsera mwachilengedwe.

Chifukwa cha kusinthasintha kwake, viniga wa apulo cider amatha kugwiritsidwa ntchito mwachangu, makamaka ndi iwo omwe amadalira ngati choyeretsera.

Mwamwayi, viniga wa apulo cider amagulitsidwa m'makontena akulu omwe amatha zaka zisanu atasungidwa kutentha (23).

Kuphatikiza apo, viniga wa apulo cider ali ndi ma antibacterial ndipo awonetsedwanso kuti amachepetsa shuga m'magazi ndikulimbikitsa kuchepa kwa thupi (,).

18. Yisiti Yathanzi

Yisiti yathanzi imakhala ndi michere yambiri ndipo imakonda kwambiri anthu omwe amatsata zakudya zomwe azitsatira.

Yisiti ya zakudya ndi gwero labwino kwambiri la vitamini B12, thiamine, riboflavin, niacin, folate, magnesium, zinc ndi protein (26).

Ili ndi kununkhira kokometsetsa, kofanana ndi tchizi ndipo kumatha kuwonjezeredwa muzakudya zopatsa thanzi.

Chakudya chopatsa thanzi chimatha kugulidwa chochuluka pamitengo yotsika poyerekeza ndi zotengera zazing'ono ndipo chimakhala ndi alumali wazaka ziwiri.

Zakudya Zoyipa Kwambiri Kuti Mugule mu Bulk

Ndi chisankho chanzeru kugula zakudya zina zochuluka kwambiri kuti musunge ndalama. Komabe, zakudya zotsatirazi ndizowonongeka ndipo ziyenera kungogulidwa pang'ono.

Zipatso Zatsopano ndi Masamba

Ngati mumagula zokolola zatsopano, mwayi wanu wapeza veggie kapena zipatso zowola mufiriji yanu zomwe sizinagwiritsidwe ntchito munthawi yake.

Ngakhale pali zosiyana, zipatso ndi ndiwo zamasamba zambiri, monga zipatso, zukini ndi amadyera, zimakhala ndi mashelufu ochepera sabata asanayambe kuvunda.

Mukamagula zipatso ndi ndiwo zamasamba, ingogulani zomwe mukudziwa kuti mugwiritse ntchito sabata ikubwerayi kuti mupewe kuwononga chakudya.

Mafuta

Ngakhale mafuta okhathamira monga mafuta a coconut komanso malo ogulitsa mafuta amanjedza bwino, mafuta ena sayenera kugulidwa ambiri.

Mafuta a masamba omwe amakhala ndi mafuta ambiri a polyunsaturated monga safflower, soya ndi mafuta a mpendadzuwa amatha kutengeka ndi makutidwe ndi okosijeni, makamaka akasungidwa mugalasi loyera kapena zotengera za pulasitiki ().

Mafuta okhala ndi mafuta ambiri a polyunsaturated ayenera kugulidwa pang'ono ndi kusungidwa m'malo ozizira, amdima kuti asatetezedwe.

Mazira

Malo ogulitsa ochulukirapo nthawi zambiri amagulitsa mazira ambiri pamitengo yotsika.

Ngati muli ndi banja lalikulu lomwe limadya mazira tsiku lililonse, ndiye kuti kugula zochulukirapo kumatha kukhala ndalama zambiri.

Komabe, iwo omwe samadya mazira kawirikawiri komanso omwe ali ndi mabanja ang'onoang'ono sangathe kumaliza mazira angapo asanafike kumapeto kwa milungu itatu kapena isanu ().

Ufa

Pofuna kupewa kuwonongeka, ufa woyera, tirigu wathunthu ndi mtedza sikuyenera kugulidwa mochuluka.

Ufa wa tirigu wathunthu umakhala pashelefu yochepera miyezi itatu, pomwe ufa woyera umatha kuyamba kuwonongeka pakatha miyezi isanu ndi umodzi.

Mitundu ina yamchere imatha kuwonongeka ndipo imayenera kusungidwa mufiriji kapena mufiriji.

Zonunkhira

Chifukwa chakuti zonunkhira zimagwiritsidwa ntchito pang'ono, ndibwino kuti musagule zinthu zambiri.

Zokometsera zimatha kutaya mphamvu pakapita nthawi ndipo zimayenera kusinthidwa pafupipafupi miyezi 6-12 iliyonse kuti ikwaniritsidwe bwino.

Zakudya Zokonzeka

Musayesedwe kusungitsa zakudya zomwe mumazikonda mukazigulitsa pokhapokha mutakonzekera kudya zinthuzo mwachangu.

Zakudya monga saladi wa dzira, saladi wankhuku ndi pasitala yophika imangokhala masiku angapo mufiriji.

Kuphatikiza apo, kudya zakudya zomwe zakonzedwa kale tsiku lomwe zitha kutha kumatha kukuika pachiwopsezo cha matenda obwera chifukwa cha zakudya ().

Mfundo Yofunika Kwambiri

Zakudya zambiri zathanzi zitha kugulidwa mochuluka pamtengo wotsika.

Nyemba zouma, oats, nkhuku zachisanu, batala wa chiponde ndi zipatso ndi ndiwo zamasamba ndi zitsanzo za zinthu zopatsa thanzi zomwe zimakhala ndi nthawi yayitali.

Zakudyazi zimatha kusungidwa m'chipinda chofufumitsira, mufiriji kapena firiji kwa miyezi yambiri, ndichifukwa chake kuzigula mochuluka ndichisankho chabwino.

Komabe, kugula zinthu zomwe zimawonongeka monga zipatso zatsopano ndi mazira kuyenera kupewedwa kuti muchepetse zonyansa ndikupewa kudya zakudya zowonongeka.

Sanjani pazinthu zambiri zopatsa thanzi, zosawonongeka kuti muwonetsetse kuti nthawi zonse mumakhala zopangira zopangira zakudya zopatsa thanzi, zokoma komanso zokhwasula-khwasula.