Ubwino Wapamwamba Wathanzi Wamasiku, Wofotokozedwa

Zamkati

• Madeti Zakudya Zakudya
• Ubwino Wathanzi Wamasiku
• Perekani Matani a Fiber
• Limbikitsani Thanzi la Mtima
• Limbitsani Mafupa
• Limbikitsani Chitetezo Chanu
• Gwiritsani Ntchito Monga Wokometsera Wathanzi
• Momwe Mungapezere *Zonse* Mapindu a Thanzi la Madeti
• Onaninso za

Mukafika ku supermarket kuti mukakhazikitsenso khitchini yanu ndi zipatso zodzaza ndi michere, mwina mosazindikira mutembenuza ngolo yanuyo kukhala gawo lazokolola, momwe maapulo, malalanje, ndi mphesa zimachuluka. Koma potero, mungakhale mukuphonya chipatso chatsopano chobisala pafupi ndi zoumba ndi prunes munjira yochuluka ya bin: madeti.

Ndiko kulondola: Ngakhale amakwinya, omata, komanso otafuna ngati zipatso zouma, masiku okoma mwachilengedwe amagulitsidwa m'malo awo obiriwira, akutero Keri Gans, M.S., RD.N., C.D.N, katswiri wazakudya ndi Maonekedwe Membala wa Brain Trust. Ku golosale, nthawi zambiri mumapeza mitundu iwiri yamasiku, yomwe imakhala ndi mitundu yosiyana siyana komanso makonda koma zakudya zofanana: Medjool, masamba ofewa osiyanasiyana okhala ndi chinyezi chambiri komanso kukoma kokoma, ndi Deglet Noor, theka- mitundu yowuma ya deti yomwe imakhala ndi chinyezi chochepa kwambiri komanso ili ndi mapeto a nutty. Ndipo ndi mikhalidwe yolakalakayi imabwera ndi zovuta zingapo zathanzi.

Apa, zowona za tsiku la zakudya zomwe muyenera kudziwa, kuphatikiza njira zovomerezeka za akatswiri zowonjezerapo mbale yanu.

Madeti Zakudya Zakudya

Kwa zipatso zazing'ono, masiku amakhala ndi mavitamini ndi michere, kuphatikiza (koma osangolekezera!) Chitsulo, potaziyamu, magnesium, ndi mavitamini a B. Ndipo ngakhale ali ndi ma calories ambiri komanso ma carbs, ali ndi zokometsera zabwino. Kudzitama pafupifupi magalamu awiri a fiber pakatumikira, masiku akhoza kuthandiza kulimbikitsa chimbudzi ndi kusuntha matumbo. Zipatso zomwe zimawoneka ngati prune zimadzazanso ndimatenda olimbana ndi matenda, monga flavonoids ndi phenolic acid - zonse zomwe zawonetsedwa kuti zimachepetsa kutupa mthupi - koma koposa zonse izi mphindikati.

Pano pali mbiri yofulumira ya tsiku limodzi la Medjool (~ 24 magalamu), malinga ndi Dipatimenti ya Zamalonda ku United States:

• Makilogalamu 66.5
• 0,4 g mapuloteni
• 0,04 g mafuta
• 18 magalamu a carbohydrate
• 1.6 magalamu a fiber
• 16 magalamu a shuga

Ubwino Wathanzi Wamasiku

Perekani Matani a Fiber

Madeti opindulitsa kwambiri azaumoyo ndi omwe amakhala ndi fiber. Pafupifupi masiku anayi a Medjool, mupeza 6.7 magalamu a ulusi, kapena kotala la magalamu 28 omwe akulimbikitsidwa tsiku lililonse, malinga ndi USDA. Kumbukirani, fiber ndi gawo la zakudya zamasamba zomwe sizingakumbidwe kapena kuyamwa, motero zimathandizira kukolera chopondapo chanu ndikuwonetsetsa kuti chilichonse chikudutsa m'matumbo mwanu, malinga ndi Mayo Clinic. Kuphatikiza apo, CHIKWANGWANI chingathandize kuchepetsa cholesterol, kukhazikika kwa shuga m'magazi mwa kuchepetsa kuyamwa kwa shuga, komanso kulimbikitsa thanzi la m'mimba, akutero Gans. Chifukwa chake ngati mukufuna kuwongolera kuchuluka kwanu, chipatso ichi ndichanu. (Kuti muwonjezere michere yambiri pazakudya zanu osakonza mbale yanu, yesetsani kugwiritsa ntchito machenjera awa.)

Limbikitsani Thanzi la Mtima

Nthochi zikhoza kukhala potasiamu, koma si zipatso zokha zomwe zingakuthandizeni kukwaniritsa gawo lanu la tsiku ndi tsiku. Kudya pamasiku anayi a Medjool, ndipo mudzamwa potaziyamu 696 mg, pafupifupi 27% ya USDA yomwe idalimbikitsa kudya kwa 2,600 mg patsiku. Mcherewu umangothandiza kuti impso ndi mtima wanu zizigwira ntchito moyenera, komanso umathandizanso pakuwongolera kuthamanga kwa magazi, malinga ndi National Institutes of Health.

ICYDK, kudya kwambiri kwa sodium kumalumikizidwa ndi kuthamanga kwa magazi (pamene mphamvu ya magazi yomwe imagunda makoma a mitsempha yanu imakhala yayikulu kuposa yanthawi zonse). Kupanikizika kukakhalabe kokulirapo pakapita nthawi, kumatha kubweretsa matenda amtima, stroko, kapena mtima. Koma mwamwayi, mukamadya potaziyamu, mitsempha yanu yamagazi imakulanso ndipo mumatulutsa sodium wochuluka mumkodzo wanu, zonsezi zingathandize kuchepetsa kuthamanga kwa magazi, malinga ndi NIH. (Zokhudzana: Zomwe Zimayambitsa Kuthamanga kwa Magazi Kwambiri, Kufotokozedwa)

Limbitsani Mafupa

Madeti sangapereke zakudya zambiri zowonjezera mafupa - mukudziwa, calcium ndi vitamini D - koma zimakhala ndi manganese ndi magnesium, zomwe zimapangitsa kuti mafupa anu akhale olimba komanso athanzi, akutero Gans. Zakudya zonsezi zimathandizira pakupanga mafupa, malinga ndi NIH, ndipo kafukufuku wasonyeza kuti kukwera kwa magnesium kumatha kupititsa patsogolo kuchuluka kwa mchere wamafupa, komwe kumachepetsa chiopsezo chophwanya fupa.

Komabe, madeti anayi a Medjool amapereka 17% yokha ya RDA ya magnesium ndi 16% ya chakudya chokwanira chokwanira cha manganese, chifukwa chake muyenera kuwonjezera zina zowonjezera zakudyazo pazakudya zanu kuti mukwaniritse ma USDA recs. Kuti mudzaze magnesium, nosh pa mbewu za dzungu, mbewu za chia, kapena ma almond, nanunso. Kuti muchepetse kuchuluka kwa manganese, dyani mtedza wa hazelnut kapena pecans. Kapena yesani kukwapula mbale yolimba ya oatmeal (yomwe NIH imalemba kuti ndi imodzi mwazomwe zimachokera ku manganese) yomwe ili ndi zingapo zakukonzekera * ndi madeti kuti mupeze michere yonse yokwanira munjira yokoma kwambiri.

Limbikitsani Chitetezo Chanu

Pamodzi ndi mavitamini ndi michere yayikulu, madeti ndi gwero labwino la ma antioxidants, mankhwala omwe amathandizira kulimbana ndi kupsinjika kwa oxidative komwe kumachitika chifukwa cha ma radicals aulere (mamolekyulu owopsa omwe, mopitilira muyeso, amatha kuwononga maselo ndikuwonjezera kupsinjika kwa okosijeni). Matenda opatsiranawa akamakula m'maselo, atha kuvulaza mamolekyulu ena, omwe atha kuwonjezera chiopsezo cha khansa, matenda amtima, ndi sitiroko, malinga ndi National Cancer Institute. Kuphatikiza apo, ma antioxidants apezeka kuti apititsa patsogolo chitetezo cha mthupi polimbana ndi zida zowopsa zaulere, malinga ndi nkhani ina munyuzipepala. Immunopathologia Persa. (Zogwirizana: Momwe Kuchita Masewera Olimbitsa Thupi Kungalimbikitsire Matenda Anu)

"Funso apa ndi masiku angati omwe mungafunike kudya kuti mupeze ma antioxidants ambiri," akutero a Gans. "Chifukwa chake ngati mukudya masiku okhawo chifukwa cha ma antioxidant, ndikuganiza kuti pakhoza kukhala zosankha zabwino. " Zonse zomwe ndikunena kuti, kuwonjezera pakuwonjezera masiku angapo m'mbale yanu, lingalirani zokhazokha zakudya zina zopatsa antioxidant, monga mabulosi akuda, walnuts, ndi strawberries, kuti mulimbitse chitetezo chamthupi mwanu - mwinanso kuthana ndi chimfine choipa .

Gwiritsani Ntchito Monga Wokometsera Wathanzi

Chabwino, izi sizothandiza kwenikweni masiku, koma ndizofunikira kutchula. Tsiku limodzi la Medjool limakhala ndi magalamu 16 a shuga, choncho chipatsocho ndichabwino kugwiritsa ntchito m'malo mwa shuga wapa tebulo, atero a Gans. (ICYDK, shuga wa tebulo ndi mtundu wa shuga wowonjezera womwe, ukagwiritsidwa ntchito mopitirira muyeso, ungayambitse matenda a shuga a 2 ndi matenda a mtima, malinga ndi Centers for Disease Control and Prevention.)

Ngakhale kuti chiwerengerocho chikuwoneka ngati chachikulu kwambiri, a Gans akugogomezera kuti sichinthu chodetsa nkhawa kwambiri. "Mukamadya zipatso, mupeza shuga," akufotokoza. "Koma zimachitika mwachilengedwe, ndiye kuti limodzi ndi shugawo kumabwera maubwino ena azaumoyo omwe ali chipatso chenicheni." Kumbali yoyimilira, shuga woyera woyenera womwe mumawonjezera ku brownies ndi mipiringidzo yamagetsi mulibe michere yopindulitsa, akuwonjezera. (PS nayi kuwonongeka kwa kusiyana pakati pa zotsekemera zopangira ndi shuga weniweni.)

Momwe Mungapezere *Zonse* Mapindu a Thanzi la Madeti

Ndi maubwino onse azamasamba, zipatso zake zitha kuwoneka ngati chakudya chotsatira ~. Koma amabwera ndi vuto limodzi lalikulu: Zakudya zawo zopatsa mphamvu zambiri. Tsiku limodzi la Medjool lili ndi ma calories 66.5, pomwe mphesa zobiriwira zopanda mbewu zili ndi ma calories 15.6, malinga ndi USDA. "Inde, masiku ndiabwino kwa inu, koma musafune kuwafotokozera ngati mungafune chipatso china chifukwa chimakhala ndi ma calories ambiri," akutero a Gans.

Chifukwa chake ngati mukukonzekera kuwonjezera masiku pazakudya zanu zokhwasula-khwasula, lingalirani za kuchuluka kwa zomwe mumadya mpaka masiku atatu okha, kapena pafupifupi ma calories 200, panthawi imodzi, akutero Gans. "Komabe, nthawi zambiri sindingakupatseni chakudya cham'mawa ngati chimenecho," akuwonjezera. "Ndimatsatira masiku awiri ndikuwonjezera ma calories 100 a pistachio kapena amondi, kapena mutha kukhala ndi tchizi."

Ngakhale kungodya zipatso zaiwisi kungakuthandizeni kuti mukhale ndi thanzi labwino la madeti, musawope kupanga luso ndi zomwe mumadya. Dulani pang'ono ndikuwasakaniza mu saladi ya quinoa kapena balere kuti mukhale ndi zotsekemera pang'ono kapena muwapakire chiponde kapena batala wa amondi kuti mukhale ndi mchere wopanda shuga woyengedwa bwino. Komanso, siyani tsiku limodzi kapena awiri mu blender wokhala ndi zipatso ndi mkaka wa smoothie kapena muwawonjezere ku mipira yanu yamagetsi, akutero a Gans. Mulimonsemo, kugwiritsa ntchito masiku m'malo mwa shuga kumakulitsa kukoma kwa mbale yanu ndi chakudya.

Kumbukirani, simungakwaniritse zolinga zanu zonse zopatsa thanzi pongodya masiku angapo patsiku, koma amapereka ena mavitamini ofunikira ndi mchere (mosiyana ndi shuga woyengedwa), akuwonjezera. Ndipo monga chithunzi chimapita, pang'ono pokha zimathandiza.

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