Kusinthana Kwathanzi kwa Zakudya Zakumwa ndi Zakumwa Zatsiku ndi Tsiku

Zamkati

• 1. M'malo mwa kirimu zonunkhira gwiritsani ntchito zopangira kunyumba, zotsika shuga
• 2. Imwani madzi owala, tiyi wobiriwira, kapena kombucha m'malo mwa koloko
• 3. Yesani oatmeal, chia pudding, kapena parfait ya yogurt mmalo mwa chimanga cha shuga
• 4. Sankhani bala yokometsera kapena yokometsera
• 5. Yesani tiyi ndi khofi m'malo mwa zakumwa zamagetsi
• 6. Sangalalani ndi ma veggie osetedwa, tchipisi tokometsera tokometsera, kapena nsawawa yokazinga m'malo mwa tchipisi
• 7. Yesani tirigu wathunthu, buledi wophuka kapena zopanda zina m'malo mwa mkate woyera
• 8. Sinthanitsani zipatso zouma, mipira yamagetsi, kapena zipatso zokutidwa ndi chokoleti chamdima ndi maswiti a shuga
• Kodi Mukulakalaka Shuga? Idyani Izi M'malo mwake
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Maphala osakaniza, buledi woyera, soda, mipiringidzo ya granola, ndi zakumwa zamagetsi ndi zitsanzo za zakudya ndi zakumwa zomwe anthu ambiri amamwa tsiku lililonse.

Ngakhale kuti zinthuzi zingakhale zabwino komanso zokoma, zitha kuwononga thanzi lanu ngati muzidya nthawi zonse.

Mwamwayi, zolowa m'malo mwa zinthu zambiri ndizosavuta kugula kapena kupanga kunyumba.

Nawa ma swaps okwanira 8 a chakudya ndi zakumwa za tsiku ndi tsiku.

1. M'malo mwa kirimu zonunkhira gwiritsani ntchito zopangira kunyumba, zotsika shuga

Creamer amapatsa khofi kukoma kosalala, kotsekemera ndipo amabwera m'mitundu yosiyanasiyana, monga zonunkhira za dzungu ndi peppermint mocha.

Komabe, imakhala yodzaza ndi shuga wowonjezera, nthawi zambiri mumtundu wa chimanga cha high-fructose - chotsekemera chokhudzana ndi zovuta zingapo monga chiwopsezo chowonjezeka cha kunenepa ().

Kuphatikiza apo, zonunkhira zambiri zimakhala ndi mitundu yokumba, zotetezera, komanso thickeners ngati carrageenan ().

Osinthitsa ndizosavuta kupanga.

Pazakudya zopanda mkaka, zoperewera zochepa zonunkhira zomwe zili ndi shuga wowonjezera, gwiritsani ntchito njira yosavuta koma yokoma:

• Chitini chimodzi cha 13.5-ounce (400-ml) cha mkaka wathunthu kapena wochepetsedwa wamafuta a coconut
• Supuni 1 (15 ml) ya madzi a mapulo (kapena zambiri kulawa)
• Supuni 1 (5 ml) yotulutsa vanila

Ingoikani zosakaniza mu botolo kapena galasi mamoni ndikumagwedeza bwino. Sungani m'firiji mpaka sabata limodzi kapena muzizizira muma tray ayisikilimu kuti musunge nthawi yayitali.

Ngati mukufuna kuyesa mitundu ina, yesetsani kuwonjezera sinamoni kapena coconut. Pogwiritsa ntchito nyengo, onjezerani supuni ya supuni ya dzungu ndi uzitsine wa zonunkhira za dzungu.

Sambani kirimu wanu musanagwiritse ntchito.

2. Imwani madzi owala, tiyi wobiriwira, kapena kombucha m'malo mwa koloko

Zotsatira zoyipa zakumwa zakumwa zoziziritsa kukhosi ndi zakumwa zina zotsekemera zatsimikiziridwa kupitilira zaka zambiri zasayansi.

Mwachitsanzo, soda imagwirizanitsidwa ndi chiopsezo chowonjezeka cha matenda ashuga, kunenepa kwambiri, chiwindi chamafuta, komanso matenda amadzimadzi - gulu limodzi la zizindikilo zomwe zimaphatikizapo kuthamanga kwa magazi komanso shuga wokwera m'magazi ().

Ngakhale anthu ambiri amaganiza kuti kusinthiratu ku soda ndi njira yabwino kwambiri, zitha kuonjezeranso chiopsezo chanu ngati matenda amadzimadzi ndi stroke ().

Ngati mumamwa koloko pafupipafupi, lingalirani kuyesa zakumwa zina zotere mmalo mwake:

• Anaphatikizira madzi owala. Ikani magawo azipatso zomwe mumazikonda mu botolo lamadzi othwanima kuti mukhale ndi cholowa m'malo mwa soda.
• Tiyi wobiriwira wonyezimira. Ngati mukulakalaka kukonza khofi, tiyi wobiriwira wonyezimira monga SOUND kapena Minna mumakhala shuga wocheperako kuposa soda. Mutha kupanganso nokha kugwiritsa ntchito njirayi.
• Kombucha. Kuti mumve kukoma kokoma komanso kuwonjezerapo thanzi la maantibiotiki, tengani shuga wotsika kombucha. Zokometsera za Brew Dr.'s clear Mind ndi Ginger Turmeric zimakhala ndi magalamu 10 okha a shuga pa 14 ounce (415-ml) potumikira.

Kumbukirani kuti madzi osavuta ndiye njira yabwino kwambiri yopezera madzi tsiku lonse.

3. Yesani oatmeal, chia pudding, kapena parfait ya yogurt mmalo mwa chimanga cha shuga

Mbale yambewu ndi chakudya cham'mawa chachikulu kwa anthu ambiri. Ngakhale zosankha zina ndizabwino kuposa zina, chimanga chambiri chimakhala ndi shuga wambiri komanso chimadzaza macronutrients ngati protein ndi fiber.

Kuphatikiza apo, chimanga cha shuga chomwe chimagulitsidwa kwa ana nthawi zambiri chimakhala chodzaza ndi manyuchi a chimanga a high-fructose komanso utoto wopangira ngati Red 40 - womwe umatha kulumikizidwa ndi zovuta zamachitidwe mwa ana ovuta (,).

Kuti mukhale ndi thanzi labwino, sankhani imodzi mwa mapuloteni apamwamba awa:

• Phalaphala. Oatmeal ndi njira yachilengedwe yambewu yomwe imakhala ndi fiber komanso mapuloteni ambiri. Yesetsani kugwiritsa ntchito oats odula, okutidwa, kapena odulidwa ndi chitsulo komanso zokometsera zopatsa thanzi monga zipatso, mtedza, kokonati wopanda shuga, ndi batala wa nati ().
• Chia pudding. Kuti mukhale ndi chakudya chokoma pang'ono koma chopaka ulusi chomwe chimakhala chokomera ana, yesani izi zokoma, zomanga thupi chia pudding Chinsinsi.
• Yogurt parfait. Ikani yogurt yonse yachigiriki kapena 2% ndi zipatso zatsopano, kokonati wosasakaniza, ndi maamondi osweka kuti mudzaze chakudya cham'mawa.

Kuonjezera apo, maphikidwe apakompyuta a muesli kapena granola ndi osavuta kupeza pa intaneti.

4. Sankhani bala yokometsera kapena yokometsera

Mabotolo a Granola ndichakudya chosankhika kwa anthu ambiri. Komabe, mipiringidzo yotchuka kwambiri ya granola imadzazidwa ndi shuga wowonjezera ndi zinthu zina zotsekemera, monga tchipisi tachokoleti kapena zokutira maswiti.

Momwemonso, mitundu ingapo imapanga zisankho zabwino. Thunderbird, RX, Purely Elizabeth, ndi Autumn's Gold granola mipiringidzo ndi zitsanzo zochepa zomwe zimagwiritsa ntchito zakudya zathunthu ndikunyamula zomanga thupi zambiri.

Kuphatikiza apo, mutha kuyesa njira yokometsera ya granola bar, monga iyi. Ndi shuga wochepa kwambiri ndipo amagwiritsa ntchito zinthu zathanzi monga mtedza, phala, mbewu, kokonati, ndi zipatso zouma.

5. Yesani tiyi ndi khofi m'malo mwa zakumwa zamagetsi

Anthu omwe amafunafuna chilimbikitso mwachangu tsiku lawo nthawi zambiri amatembenukira ku zakumwa zamagetsi.

Ngakhale zakumwa izi zimatha kukulitsa chidwi ndi chidwi, ambiri amakhala ndi shuga wowonjezera komanso zowonjezera. Mukamamwa mopitirira muyeso, zakumwa izi zimatha kuyambitsa mavuto angapo azaumoyo, monga kugunda kwamtima mwachangu komanso kuwonongeka kwa impso ().

Zakumwa zambiri zosakoma, zopangidwa ndi tiyi kapena khofi zimapanga ma stand-ins abwino a zakumwa zamagetsi, zimakupangitsani kukhala opanda zovuta zina ().

Izi zimaphatikizapo tiyi wobiriwira, tiyi wakuda, tiyi wa oolong, yerba mate, ndi khofi.

M'malo mwake, amathanso kuperekanso zabwino zina. Mwachitsanzo, tiyi wobiriwira amadzaza ndi ma antioxidants omwe angalimbikitse thanzi la mtima ndikuthandizira kutsika kwa magazi (,).

Kuti mukhale tcheru komanso kuyang'ana kwambiri, mutha kusintha zina ndi zina pamoyo wanu, monga kugona mokwanira, kudya chakudya chopatsa thanzi, komanso kuchepetsa nkhawa. Mwanjira iyi, simusowa kudalira zolimbikitsa.

6. Sangalalani ndi ma veggie osetedwa, tchipisi tokometsera tokometsera, kapena nsawawa yokazinga m'malo mwa tchipisi

Ndi makomedwe awo amchere komanso kapangidwe kake kokhwima, tchipisi ndimakudya osamwa kwambiri.

Komabe, masamba atsopano, osenda ngati nkhaka, kaloti, udzu winawake, radishes, ndi daikon amaperekanso zipatso zokhutiritsa. Kuphatikiza apo, amakhala ndi fiber, mavitamini, michere, ndi ma antioxidants.

Phatikizani nkhumba zanu ndimatope owirira ngati michere ya guacamole, hummus, kapena nyemba yakuda kuti mudzaze chakudya chokwanira.

Nawa ena omwe amalowa m'malo mwa chip wathanzi:

• Kale tchipisi. Opanda ma calories koma odzaza ndi michere, tchipisi takale timasiyanasiyana. Muthanso kupanga tchipisi tanu tomwe timakonda posatira izi.
• Chips cha beet. Beet ndi masamba owala bwino omwe amapereka maubwino angapo, monga kuchepetsa kutupa komanso kulimbitsa thanzi la mtima. Zimakhala zokoma zikapangidwa kukhala tinthu tambiri tambiri, tambiri tating'onoting'ono ().
• Nkhuku zokazinga. Chickpeas imadzazidwa ndi fiber ndi magnesium - mchere womwe ndi wofunikira pakuwongolera shuga wamagazi komanso kugwira ntchito kwa mitsempha. Tsatirani njirayi kuti mupange nsawawa zopanda phokoso ().

Muthanso kupanga ma plantain, zucchinis, parsnips, biringanya, kaloti, ndi radishes kukhala tchipisi chopatsa thanzi mu uvuni.

Kuphatikiza apo, powotcha magawo ang'onoang'ono a mbatata kapena mbatata, mutha kupanga njira zabwino zogwiritsa ntchito tchipisi ta mbatata, zomwe nthawi zambiri zimakhala ndi ma calories ambiri, mafuta, ndi mchere.

7. Yesani tirigu wathunthu, buledi wophuka kapena zopanda zina m'malo mwa mkate woyera

Anthu ambiri amakonda mikate yoyera, yofewa pamiyendo yopyapyala ngati tirigu wathunthu kapena rye. Komabe, monga zinthu zonse zopangidwa ndi tirigu woyengeka, mkate woyera umakhala ndi zakudya zochepa, chifukwa umakhala wopanda fiber, mapuloteni, mavitamini, michere, ndi ma antioxidants ().

Mwakutero, kusinthanitsa ndi zosankha zopatsa thanzi kumatha kukhala ndi thanzi labwino.

Ngati mukufuna mkate wathanzi, sankhani njere yonse, mtundu wophuka, monga mkate wa Ezekiel. Zili ndi mapuloteni komanso fiber, ndipo momwe zimayambira zimatha kukulitsa kupezeka kwa michere yambiri ndikuchepetsa mkate pamagawo azishuga zamagazi (,).

Kuphatikiza apo, mutha kusankha m'malo ambiri okoma, opanda tirigu, kuphatikiza:

• Chotupitsa cha mbatata. Mitengo yopapatiza ya mbatata imasinthira kwambiri mkate woyera. Chotupitsa cha mbatata sikuti chimangokhala chopatsa thanzi komanso chimasunthika, chifukwa chimatha kukhala ndi chilichonse ().
• Swiss chard kapena letesi wokulunga. Kukutira sangweji zosakaniza mu tsamba la Swiss chard kapena romaine letesi kungakuthandizeni kwambiri kuchepetsa kalori yanu. Kuphatikiza apo, masamba obiriwirawa ali ndi mavitamini, michere, ndi ma antioxidants (,).
• Zisoti za bowa za Portobello. Bowa wa Portobello amadzaza ndi michere monga mavitamini B, fiber, ndi selenium. Kuphatikiza apo, ali ndi ma calories ochepa ().

Chotupitsa cha butternut squash, mkate wa kolifulawa, mkate wa fulakesi, ndi mkate wa rye 100% ndi njira zina zabwino zomwe mungagwiritse ntchito m'malo mwa mkate woyera.

8. Sinthanitsani zipatso zouma, mipira yamagetsi, kapena zipatso zokutidwa ndi chokoleti chamdima ndi maswiti a shuga

Kusangalala ndi chakudya chokoma nthawi zina ndi thanzi labwino. Komabe, kudya zakudya zotsekemera monga maswiti nthawi zambiri kumatha kukulitsa chiopsezo cha zinthu monga kunenepa kwambiri, matenda ashuga, ndi matenda amtima ().

Komabe, ndizosavuta kugula kapena kupanga maswiti angapo mwachilengedwe otsekemera. Izi zikuphatikiza:

• Zipatso zouma. Zipatso zouma ndi gwero lokoma lokoma lomwe limapatsa thanzi labwino kuposa maswiti. Yesetsani kusinthanitsa maswiti ndi katsamba kakang'ono ka sitiroberi, mango, kapena maapulo ().
• Mipira yamagetsi. Mipira yodzipangira yokha imanyamula michere yambiri. Yesani njira iyi, yomwe imayesa zosakaniza zokoma ndi mapuloteni.
• Zipatso zokutidwa ndi chokoleti chakuda. Kudyetsa zakudya zokoma mwachilengedwe monga magawo a nthochi kapena sitiroberi mu chokoleti chakuda chakuda ndi njira ina yathanzi yokwaniritsira zikhumbo zanu ().

Smoothies, magawo a yogurt, ndi zipatso zatsopano zokhala ndi batala wa nati ndi njira zina zabwino ngati mukufuna kuchepetsa maswiti.

Kodi Mukulakalaka Shuga? Idyani Izi M'malo mwake

Mfundo yofunika

Monga mukuwonera, kupanga swaps zathanzi pazakudya ndi zakumwa tsiku lililonse kungakhale kosavuta komanso kosangalatsa.

Kuphatikiza apo, kuchepetsa kudya kwama kalori olemera, okhala ndi michere yambiri posankha zakudya zambiri kumatha kusintha thanzi lanu.

Yesani zina mwa njira zokoma zomwe zatchulidwa pamwambapa pamene mukulakalaka chotukuka kapena kukonzekera chakudya chanu chotsatira.