Kodi Zakudya 10 Za 'Halo Yathanzi' Zili Bwino Kwa Inu?

Zamkati

• 1. Shuga Wosaphika
• 2. Mafuta a kokonati
• 3. Mkaka wamkaka
• 4. Mchere wamchere
• 5. Madzi osindikizidwa ozizira
• 6. Tumizani timadzi tokoma
• 7. Ng'ombe zodyetsedwa ndi msipu
• 8. Nsomba zakutchire
• 9. Yogati Yachi Greek
• 10. Mbewu zopanda Gluten
• Mawu omaliza

Tonsefe titha kuwona chifukwa chomwe timitengo ta karoti timapangira zakudya zopatsa thanzi kuposa ma switi. Komabe, nthawi zina pamakhala kusiyana kosawoneka bwino pakati pazogulitsa ziwiri zofananira - zomwe zikutanthauza kuti chakudya chimodzi chimadziwika kuti ndi chabwino kwa ife, ndipo china chimaponyedwera pambali ngati choyipa kapena choyipa.

Chakudya chikafika pachakudya chathanzi - nthawi zambiri kudzera mwanzeru, kutsatsa komwe kukuloledwa - chimanenedwa kukhala ndi "halo yathanzi." Zakudya izi zimayamikiridwa chifukwa zimakhala zabwino pamatupi athu, koma sizimveka bwino nthawi zonse chifukwa chake. Zitsanzo za zakudya izi ndi mafuta a kokonati, yogurt wachi Greek, ndi mchere wamchere.

Titha kufikira izi mwachilengedwe, osadziwa kuti umboniwo ukutsimikizira kuti thanzi lawo ndilabwino.

Thupi lanu - ndi chikwama chanu - ndikofunikira kudziwa zowonadi. Kodi zakudya zokhala ndi halo yathanzi ndizabwinodi kwa inu, ndipo kodi ndiyofunika kulipiliranso zina? Nayi zinthu zodziwika bwino 10 zomwe nthawi zambiri zimapatsidwa thanzi labwino.

1. Shuga Wosaphika

Tonsefe tikudziwa kuti tiyenera kuchepetsa shuga wowonjezera. Kodi shuga mu Raw ndiwosiyana? Dzinalo limapangitsa kuti lizimveka mwachilengedwe kuposa shuga wokhazikika, ndipo utoto wake wabulauni komanso kapangidwe kake kamawoneka kuti zikusonyeza kuti zili m'malo osasakanizidwa.

Ndizowona kuti Shuga mu Raw, mtundu wa shuga wa turbinado, sukonzedwa pang'ono kuposa mitundu yoyera yoyera. Ngakhale kuti shuga yoyera imayeretsedwa kuti ichotse matama ake achilengedwe, shuga wa turbinado adumpha sitepe iyi, ndikusungunuka mitundu yake yakuda.

Komabe, ngakhale kusakonzedwa pang'ono, Shuga Wowawayo siosiyana ndi shuga woyera pankhani yokhudza zakudya. Zonsezi zimapangidwa ndi molekyulu ya sucrose, chakudya chama carbohydrate chosavuta chomwe chimakhala ndi ma calories anayi pa gramu. Amakhalanso ngati shuga wowonjezera.

Kudya shuga wambiri kumayenderana ndi kunenepa, matenda amtima, ziboda, ndi mavuto ena azaumoyo. Chifukwa chake, ngakhale mungakonde kukoma kapena kusungunuka kwachangu kwa Shuga mu Raw, iyenera kugwiritsidwa ntchito pang'ono.

2. Mafuta a kokonati

Chofunikira kwambiri pakayendedwe kazakudya, kokonati mafuta akuti amachiritsidwa pazinthu zingapo zathanzi, kuyambira khungu louma mpaka mano. Koma mu 2017, American Heart Association idapanga mafunde ndi lipoti lomwe lidapeza kuti mafuta a kokonati amakweza mafuta otsika kwambiri a lipoprotein (LDL) cholesterol, chomwe chimadziwika pakukula kwa matenda amtima. Mafuta a kokonati amawerengedwa kuti ndi mafuta okhuta.

Malinga ndi American Heart Association, mafuta okwanira ayenera kukhala ochepa mpaka 5 peresenti mpaka 6 peresenti ya mafuta onse.

Kotero, kodi mafuta a kokonati ndiwothandiza kuwonjezera pa ma smoothies ndi ma fries? "Ngakhale mafuta ang'onoang'ono a kokonati atha kupindulitsa mafuta a HDL, kafukufuku wina amafunika kuti amvetsetse gawo la mafuta a kokonati pakudya zakudya zopatsa thanzi," atero a Kris Sollid, RD, director director of the mawasiliano ndi International Food Information Council (IFIC) Maziko.

Kwenikweni, sizitanthauza kuti mutha kuwirikiza kawiri kuchuluka kwa mafuta a kokonati omwe mumagwiritsa ntchito chifukwa ndi "abwinoko" kwa inu. "Ngati mumakonda mafuta a kokonati, muzigwiritsa ntchito pang'ono m'malo mwa batala kapena kufupikitsa, kapena kuphatikiza ndi mafuta ena ophikira," akutero Sollid.

3. Mkaka wamkaka

Mkaka wa mtedza nthawi zambiri umapezeka mgawo lazakudya zathanzi m'sitolo yakwanu ndipo mumakhala ndi chizindikiritso chanzeru, ndikuwonjezera thanzi lawo. Kutengera momwe chizindikirocho chimasamalidwira ndikulimbikitsidwa, mkaka wa nati ungakhale wathanzi, chifukwa nthawi zambiri umakhala ndi calcium, vitamini D, vitamini E, komanso fiber - wokhala ndi ma carbs ochepa.

Komabe, nkofunika kuzindikira kuti pokhapokha ngati muli ndi vuto la chakudya kapena kusalolera, mwina sichoncho zofunikira kuti thanzi lanu likhale m'malo mwa mkaka wa mkaka wa ng'ombe. Mkaka wa mkaka umakhala ndi mapuloteni ambiri, ndipo zopangira mkaka, monga kefir kapena yogurt, zimaphatikizapo maantibiotiki omwe amapindulitsa m'matumbo.

M'malo mosankha mkaka wa ng'ombe ndi mkaka wa mtedza, zingakhale zothandiza kwambiri kuganizira za iwo ngati zakudya ziwiri zosiyana ndi mitundu yosiyanasiyana ya zakudya zopatsa thanzi. Kutengera zosowa zanu pazakudya, sikungakhale koyenera kutulutsa $ 5 yowonjezera mkaka wamtengo wapatali wa amondi pomwe mkaka wang'ombe wokhazikika ungachite.

M'pofunikanso kukumbukira shuga wowonjezerapo mumkaka wambiri wa mtedza. Ndibwino kugula mkaka wopanda mtedza, kapena ngati mukufuna kununkhira, sankhani mkaka wa vanila wopanda shuga.

4. Mchere wamchere

Mchere wakale wopanda tebulo umaoneka ngati prosaic poyerekeza ndi mchere womwe umachokera kunyanja. Koma kodi pali kusiyana pakati pa mchere pakati pa mchere wokhazikika womwe mungapeze pansi pa $ 1 ndi mchere wam'madzi okwera mtengo kwambiri?

Chakudya chomwe chimadetsa nkhawa kwambiri anthu ambiri mumchere, ndi sodium. Mchere wamchere, mchere wa patebulo, ndi mchere wina wapadera monga mchere wa kosher kapena Himalayan pinki zonse zimakhala ndi 40% ya sodium. Chifukwa chake, pazokhudzana ndi thanzi monga matenda oopsa kapena matenda a impso omwe amafunikira kuchepetsa kudya kwa sodium, zilibe kanthu kuti mungasankhe chiyani.

Ndizotheka kuti mchere wam'nyanja ukhoza kuphatikiza mchere wochulukirapo monga potaziyamu, calcium, ndi magnesium, koma mwina kusiyana kumeneku mwina kumakhala kochepa. Chifukwa chake, ngakhale mutaphulika pamiyala yamtengo wapatali, yapinki kapena kugula zinthu zakale, onetsetsani kuti mumagwiritsa ntchito mchere pang'ono - makamaka ngati mukufuna kuwona sodium yanu.

5. Madzi osindikizidwa ozizira

Chakumwa chotsitsimutsa mukamaliza yoga yanu kapena ma Pilates m'mawa, msuzi wofinya kwambiri umakhala ngati wamtundu uliwonse.

Chakumwa chotchuka ichi chimapangidwa pogwiritsa ntchito makina osindikizira a hydraulic kuti atulutse madzi okwanira pazinthu zatsopano popanda kugwiritsa ntchito kutentha - chifukwa chake "kuzizira" m'dzina lake. Lingaliro likuti, popanda kuwonetsedwa ndi kutentha kapena mpweya, madziwo amasunga michere yonse kuchokera kuzipatso ndi ndiwo zamasamba zoyambirira.

Malinga ndi IFIC, komabe, pakadali pano palibe kafukufuku wofalitsidwa kuti athandizire zonena kuti kutentha ndi mpweya kumawonjezera zakudya kuchokera ku zipatso ndi nyama zamasamba. Ndipo ngati msuzi wouma wozizira umawoneka wosangalatsa chifukwa chakuchepetsa kwake, dziwani kuti izi sizikhala choncho nthawi zonse.

Alyssa Pike, RD, mtsogoleri wa IFIC woyang'anira zamtokoma anati: "Msuzi wambiri wamsika wamsika wadzetsa mafuta owonjezera odziwika kuti".

Osanena, ngakhale timadziti tosasakanizidwa titha kukhala ndi mabakiteriya owopsa, chifukwa chake siotetezeka kwa amayi apakati. Zosakaniza zabwino mwina ndi chisonyezero chabwino cha thanzi kuposa ngati msuzi adasinthidwa kuzizira kapena kutentha. Onetsetsani kuti mwawerenga zolemba mosamala.

6. Tumizani timadzi tokoma

Mchere wa Agave, womwe umakololedwa kuchokera kumtunda wa chomera cha m'chipululu, watchuka chifukwa cha kuchepa kwa glycemic index (GI) - nambala yomwe imayeza momwe chakudya chimakulitsira shuga m'magazi mwachangu.

Mchere wa Agave umapangidwa makamaka ndi fructose, womwe sumakweza shuga wamagazi mofanana ndi shuga womwe umapezeka mu zotsekemera zina. Poyerekeza ndi GI ya 50 mpaka 60 m'mazira a mapulo ndi uchi, GI ya timadzi ta agave ya 20 imawoneka yosangalatsa.

Komabe, zakudya zomwe zili ndi fructose zambiri zimatha kubweretsa mavuto azaumoyo pakapita nthawi. Mukazigwiritsa ntchito nthawi yayitali, zimathandizira kuti insulin isalimbane ndi matenda a chiwindi, iwonjezere cholesterol yoyipa, ndikupangitsa mafuta owonjezera m'mimba.

"Chifukwa cha kuchuluka kwa fructose, agave ndi wotsekemera kuposa shuga ngati uchi ndi madzi a mapulo," akutero Sollid. Chifukwa cha kutsekemera kowonjezeka, mutha kugwiritsa ntchito timadzi tokoma tating'onoting'ono kuposa ma mapulo pazakudya zanu. “Komatu polankhula mopatsa thanzi, shuga onse ndi ofanana. Ichi ndichifukwa chake malangizo azakudya ndikuchepetsa kuchepa kwa magwero onse a shuga wowonjezera, m'malo mongoloza wina aliyense makamaka. "

7. Ng'ombe zodyetsedwa ndi msipu

Ng'ombe zodyetsedwa ndi udzu zimadziwika ndi zabwino zake padziko lapansi. Kodi ndizabwinonso pa thanzi lanu? Zikuwoneka choncho pazifukwa zingapo.

Choyamba, ng'ombe yodyetsedwa ndiudzu imakhala yocheperako kuposa ng'ombe yomwe idakwezedwa pamisonkhano, yokhala ndi mafuta ochepa. Ndipo pali kusiyana kwakukulu pamafuta ena, nawonso."Ng'ombe zodyetsedwa ndi msipu zimakhala ndi omega-3s ochulukirapo kuposa ng'ombe yodyetsedwa ndi tirigu," akutero Pike. Mafuta othandizawa adalumikizidwa ndi kutsika kwa magazi, kuchepa kwamatenda, komanso thanzi labongo.

Kuphatikiza apo, nyama ya ng'ombe yodyetsedwa udzu imakhala ndi michere yambiri ndi ma antioxidants. Mmodzi adapeza kuti vitamini E inali yochuluka ndi udzu kuposa ng'ombe yodyetsedwa mosakanikirana. "Ng'ombe yodyetsedwa ndi udzu imakhalanso ndi zotengera za carotenoid za vitamini A, monga beta-carotene," anatero Pike. Chifukwa chake, chakudya cha halo chaumoyo ichi chimatha kukhala chamtengo wapatali madola owonjezera.

Komabe, pali nsomba imodzi: Ng'ombe yotchedwa "udzu wodyetsedwa" imachokera ku ng'ombe zomwe mwina zidangodya udzu nthawi imodzi kapena kulandira njere zowonjezera. Ng'ombe yokhayo yotchedwa "yomalizidwa ndi udzu" ndi yomwe imachokera ku ng'ombe zomwe sizinadye kanthu koma udzu kwa moyo wawo wonse. Ngati muli ndi mafunso, ingofunsani wopha nyama.

8. Nsomba zakutchire

Mofanana ndi ng'ombe yodyetsedwa ndi udzu, kusankha kugula nsomba zakutchire nthawi zambiri kumachokera ku zovuta zachilengedwe. Ngakhale kusankha chakudya chokhazikika ndi chifukwa chabwino, funso limakhalabe ngati nsomba zamtunduwu zimadzitamandira kwambiri.

Kusiyanitsa kwakukulu pakati pa zakudya zakutchire kwapezeka pakati pa nsomba zakutchire zakutchire ndi nsomba zaulimi. Salimoni wogwidwa kuthengo amakhala ndi ma calories ochepa, mafuta ochepa, chitsulo chochulukirapo, ndi sodium wocheperako. Komabe, nsomba zolimidwa zimakhala ndi omega-3 komanso omega-6 fatty acids. Chifukwa chake, zimatengera zosowa zanu komanso zomwe mumakonda. Ngati mukugula nsomba zaulimi, onetsetsani kuti zikuchokera pagwero lodalirika lomwe limaphatikizapo machitidwe osodza osodza.

Kuti mudziwe zoona za nsomba zomwe mumagula, werengani zolemba pa nsomba zomwe zili m'matumba. Kapenanso, ngati mukugula nsomba kuchokera pamalo ogulitsira nsomba ku malo ogulitsira, musawope kufunsa mafunso okhudza komwe nsomba zimachokera komanso phindu la chakudya.

9. Yogati Yachi Greek

Mwambiri, yogurt yapeza bwino ma halo ake azaumoyo. Yodzaza ndi calcium komanso zikhalidwe komanso zogwira ntchito, imapanga chisankho chabwino kwambiri pazakudya - bola ngati ilibe shuga ndi zokometsera zokometsera. Kodi kupita ku Greek kumapindulitsanso? Zimatengera.

Chifukwa cha kusinthika kwake, yogurt yachi Greek imakhala ndi mapuloteni ambiri kuposa yogurt wamba - mpaka kuwirikiza kawiri m'mitundu ina. Nthawi zambiri imakhala yotsika kwambiri mu carbs. Ngati mukuda nkhawa ndi kuyang'anira ma macronutrients anu kuti mupeze mapuloteni ambiri ndi ma carbs ochepa, yogurt yachi Greek itha kukhala chisankho chanzeru.

Kumbali inayi, zopangidwa zimasiyanasiyana mosiyanasiyana malinga ndi zomwe zili ndi calcium ndi vitamini D, ndipo palibe lamulo la Food and Drug Administration (FDA) lomwe ma yogati angadzitchule kuti ndi achi Greek. Werengani zolemba za yogati kuti mudziwe mitundu iti yomwe ikugwirizana ndi zolinga zanu zathanzi.

10. Mbewu zopanda Gluten

Masiku ano, mungaganize kuti gluten ndi mawu onyansa. Makina osindikizira oyipa omwe ali pafupi ndi zakudya zopatsa thanzi komanso zakudya zopanda thanzi mwina atha kukhutiritsa ogula kuti puloteni iyi yomwe imapezeka mu tirigu, balere, ndi rye ndiyabwino kwa thanzi lanu.

Chowonadi ndichakuti, anthu ambiri safunikira kusiya gilateni. Pafupifupi 1 peresenti yokha ya anthu omwe ali ndi matenda a leliac, omwe ali ndi vuto lokhalokha lomwe limafunikira kuthetseratu gilateni, komanso kwinakwake kuchokera pakumva kutengeka kosagwirizana ndi leliac.

Pokhapokha mutakhala ndi chifukwa chamankhwala kuti mupewe gluten, kapena kusalolera, mikate yamtengo wapatali yopanda gilateni, pasitala, makeke, ndi zinthu zina ndizosafunikira - ndipo mwina sizikhala zopatsa thanzi monga anzawo omwe ali ndi gluten.

Zinthu zambiri zopanda gluteni zimapangidwa ndi ufa wa mpunga kapena wowuma wa mbatata, womwe umakhala ndi fiber yochepa, mapuloteni, chitsulo, ndi magnesium kuposa ufa wonse wa tirigu. Zinapezeka kuti 5% yokha ya buledi wopanda gluten idalimbikitsidwa ndi michere yayikulu ya calcium, iron, niacin, ndi thiamin.

Kuphatikiza apo, kuti apange gluteni yomwe nthawi zambiri imapatsa chisangalalo chosangalatsa ku zakudya monga buledi kapena buledi, izi zimatha kukhala ndi mafuta owonjezera, zotsekemera, kapena zowonjezera.

Kugwiritsa ntchito mbewu zonse kwakhala ndi chiopsezo chochepa cha matenda amtima, khansa, ndi zonse zomwe zimayambitsa kufa. Chifukwa chake, ambiri a ife, tirigu, balere, ndi rye timapanga zakudya zabwino kwambiri, gilateni ndi zonse.

Mawu omaliza

Zikafika pakuwononga bajeti yanu yogula movutikira pazakudya zabwino, chidziwitso ndi mphamvu. Kudziwa ngati chakudya chathandizadi halo yake yathanzi kungakuthandizeni kusankha ngati china chake ndichofunika ndalama zowonjezera pamoyo wanu - komanso ngati sichoncho.

Sarah Garone, NDTR, ndi wolemba zaumoyo, wolemba zaumoyo pawokha, komanso wolemba mabulogu azakudya. Amakhala ndi amuna awo ndi ana atatu ku Mesa, Arizona. Mupezeni akugawana zambiri zaumoyo wathanzi komanso zopatsa thanzi komanso (makamaka) maphikidwe athanzi ku Kalata Yachikondi ku Chakudya.