Ndondomeko Yabwino Yazakudya: Mbewu Zambewu Zochulukirapo

Zamkati

• Mukuganiza za zakudya zochepa za carb? M'malo mwake, muchepetse thupi poyang'ana ma carb athanzi, omwe ndi ma carbs abwino omwe amapezeka mumtambo wokhala ndi fiber.
• Dziwani zambiri zazakudya zopatsa thanzi zomwe zingakuthandizeni kuchepetsa thupi mukaphatikiza ma carbs athanzi muzakudya zanu zonse zathanzi.
• Yothira mapaundi okhala ndi ma carb athanzi athanzi.
• Phatikizani mbewu zonse zodzaza ndi ma carbs abwino ngati gawo la dongosolo lanu lonse lazakudya zabwino.
• Ma carbs athanzi ndi gawo limodzi chabe la dongosolo lanu labwino lazakudya. Dziwani zomwe muyenera kudya ndi ma carbs abwino pazakudya zonse zopatsa thanzi.
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Mukuganiza za zakudya zochepa za carb? M'malo mwake, muchepetse thupi poyang'ana ma carb athanzi, omwe ndi ma carbs abwino omwe amapezeka mumtambo wokhala ndi fiber.

Akatswiri azaumoyo ali ndi nkhani yabwino kwambiri kwa inu: Mutha kusangalala ndi ma carbs ndikuchepetsa thupi! Pauline Koh-Banerjee, Sc.D., yemwe ndi pulofesa wothandizira mu dipatimenti yodziteteza ku University of Tennessee anati: "Zakudya zina zimatha kuteteza ku kunenepa kwambiri."

Ma carbs otetezera athanziwa amapezeka mu:

• mbewu zonse zophikidwa
• pasitala
• dzinthu
• mpunga

Koma mawu ofunika apa ndi mbewu zonse. Werengani kuti muwone momwe mungagwiritsire ntchito mphamvu zopatsa thanzi komanso zolemetsa zama carbs abwino (osati chakudya chochepa cha carb koma chakudya chabwino cha carb!) Ndikuwonanso maphikidwe athu atatu okoma, osavuta kupanga .

Dziwani zambiri zazakudya zopatsa thanzi zomwe zingakuthandizeni kuchepetsa thupi mukaphatikiza ma carbs athanzi muzakudya zanu zonse zathanzi.

Idyani nyemba zambiri muzakudya zanu zopatsa thanzi ndipo muchepetse zochepa - ndizomwe kafukufuku waposachedwa akuwonetsa. Kafukufuku wa Harvard yemwe adatsata anamwino aakazi a 74,000 kwa zaka 12 adapeza kuti amayi omwe adaphatikizira mbewu zonse muzakudya zawo zopatsa thanzi amalemera pang'ono poyerekeza ndi omwe amadya pang'ono. Ndipo kafukufuku waku Louisiana State University wa azimayi 149 adapeza kuti kudya kwamafuta ochepa kumalumikizidwa ndi mafuta ambiri amthupi.

Kodi mbewu zonse zimagwiritsa ntchito bwanji matsenga awo? Ndi zophweka: Njere zonse zimakhala ndi fiber zambiri kuposa zomwe zimakonzedwa kwambiri, ndipo kuwonjezera fiber ku ndondomeko yanu ya zakudya zabwino ndi chida chachinsinsi pa nkhondo yochepetsera thupi. Mwachitsanzo, 1/2-kapu ya mpunga wofiira imakhala ndi pafupifupi 2 magalamu a fiber, pamene mpunga woyera womwewo ulibe chilichonse.

"Mbewu zonse ndi ulusi zimakhudza kudzaza ndi kukhutira," akufotokoza a Barbara J. Rolls, Ph.D., pulofesa wa sayansi yazakudya ku Pennsylvania State University komanso wolemba Dongosolo Lakudya la Volumetrics: Njira ndi Maphikidwe Oti Mumve Okwanira pa Ma calories Ochepa (HarperCollins, 2005). "Sitikudziwa chifukwa chake, koma [fiber ndi mbewu zonse] zingakhudze mahomoni omwe amatumiza chizindikiro ku ubongo wanu kuti mwakhala ndi chakudya chokwanira."

[mutu = Zakudya zopatsa thanzi: pezani zomwe mungadye ndi ma carb athanzi omwe amapezeka m'mazira athunthu.]

Yothira mapaundi okhala ndi ma carb athanzi athanzi.

Phatikizani mbewu zonse zodzaza ndi ma carbs abwino ngati gawo la dongosolo lanu lonse lazakudya zabwino.

Tsopano popeza mwagulitsidwa ndi mphamvu ya carbs yabwino kukuthandizani kukhetsa mapaundi osafunika, nayi njira yopangira mbewu zonse kukugwirirani ntchito tsiku lililonse: Ingogulitsani magawo atatu kapena kupitilira apo ku Dipatimenti Yanu ya Zamalonda ku US mbewu zonse. Ndikosavuta kuchita mukaphatikiza mbewu zonse pazakudya zilizonse.

Mwachitsanzo, kuphatikiza ma carb athanzi pachakudya chilichonse:

• khalani ndi paketi ya oatmeal pompopompo chakudya cham'mawa (gawo limodzi la tirigu)
• kagawo kakang'ono ka Turkey pa sangweji ya mkate wa tirigu wachakudya chamasana (magawo awiri a tirigu)
• mikate iwiri yophika ya rye ndi tchizi lowfat ngati chotupitsa pakati pa chakudya chopatsa thanzi (1 njere yotumizira)
• 1 chikho cha spaghetti ya tirigu wonse chakudya chamadzulo (magawo awiri a tirigu)

Ma carbs athanzi ndi gawo limodzi chabe la dongosolo lanu labwino lazakudya. Dziwani zomwe muyenera kudya ndi ma carbs abwino pazakudya zonse zopatsa thanzi.

Koma ndimphamvu monga njere zathunthu zomwe zimalepheretsa kunenepa, ndi gawo limodzi lokha la pulogalamu yochepetsera kulemera."Kuwonjezera mbewu zonse kuyenera kukhala gawo la zakudya zabwino komanso moyo wathanzi," akutero a Len Marquart, Ph.D., pulofesa wothandizira zaukadaulo ku University of Minnesota. Choncho onetsetsani kuti mukudya makapu 2-1 / 2 a masamba, makapu 2 a zipatso ndi ma ola 5-1 / 2 a mapuloteni okoma tsiku ndi tsiku monga momwe USDA ikufunira.

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