19 Zakudya Zomwe Zili Ndi Zosakaniza Zambiri

Zamkati

• 1. Chimanga (74%)
• 2. Rice Krispies Cereal (72.1%)
• 3. Ma Pretzeli (71.3%)
• 4–6: Mafinya (68-70%)
• 4. Ufa wamagulu (70%)
• 5. Ufa wa Mtedza (68%)
• 6. Ufa Woyera (68%)
• 7. Saltine Crackers (67.8%)
• 8.Oats (57.9%)
• 9. Ufa Wonse-Tirigu (57.8%)
• Zakudyazi Zatsopano (56%)
• 11–14: Mkate ndi Zamgululi (40.2-444.4%)
• 11.Anglish Muffins (44.4%)
• 12.Bagels (43.6%)
• 13. Mkate Woyera (40.8%)
• 14. Ziphuphu (40.2%)
• 15. Ma cookies Ochepa (40.5%)
• 16. Mpunga (28.7%)
• 17. Pasitala (26%)
• 18. Chimanga (18.2%)
• 19. Mbatata (18%)
• Mfundo Yofunika Kwambiri

Zakudya zamadzimadzi zitha kugawidwa m'magulu atatu: shuga, fiber ndi wowuma.

Starches ndiye mtundu wa carb womwe umakonda kudya, komanso gwero lofunikira la mphamvu kwa anthu ambiri. Mbewu ndi ndiwo zamasamba ndizofala.

Masitashi amagawidwa ngati ma carbs ovuta, chifukwa amakhala ndi mamolekyu ambiri a shuga olumikizana.

Pachikhalidwe, ma carbs ovuta awonedwa ngati njira zabwino. Chakudya chathunthu chimatulutsa shuga m'magazi, m'malo mopangitsa kuti magazi azisungunuka mwachangu ().

Mchere wamagawa wamagazi ndi oyipa chifukwa amatha kukusiyani otopa, anjala komanso kulakalaka zakudya zamafuta ambiri (2,).

Komabe, masitaki ambiri omwe anthu amadya masiku ano amayengedwa kwambiri. Amatha kupangitsa kuti shuga m'magazi anu azithamanga kwambiri, ngakhale amadziwika kuti ndi ma carbs ovuta.

Izi ndichifukwa choti sitashi yoyengedwa bwino idachotsedwa pafupifupi michere yawo yonse ndi fiber. Mwachidule, ali ndi zopatsa mphamvu zopanda kanthu ndipo samapindulitsanso pakudya.

Kafukufuku ambiri adawonetsanso kuti kudya zakudya zokhala ndi sitashi yoyengedwa kumalumikizidwa ndi chiopsezo chachikulu cha matenda amtundu wa 2, matenda amtima komanso kunenepa (,,,).

Nkhaniyi yatchulapo zakudya 19 zomwe zili ndi wowuma kwambiri.

1. Chimanga (74%)

Mbewu ya chimanga ndi mtundu wa ufa wolimba wopangidwa ndi ufa wa nyemba zouma zouma. Ndiwachilengedwe wopanda gluteni, zomwe zikutanthauza kuti ndibwino kudya ngati muli ndi matenda a leliac.

Ngakhale chimanga chimakhala ndi michere, chimakhala ndi ma carbs komanso wowuma kwambiri. Chikho chimodzi (159 magalamu) chimakhala ndi magalamu 126 a carbs, pomwe magalamu 117 (74%) ndi wowuma (8).

Ngati mukusankha chimanga cha chimanga, sankhani tirigu yense m'malo mochotsa mitundu yopanda tizilombo. Chakudya cha chimanga chikachotsedwa, amataya michere ndi michere.

Chidule: Chimanga ndi ufa wopanda gilateni wopangidwa ndi chimanga chouma. Chikho chimodzi (159 magalamu) chimakhala ndi magalamu 117 a wowuma, kapena 74% polemera.

2. Rice Krispies Cereal (72.1%)

Mpunga Krispies ndi chimanga chodziwika bwino chopangidwa ndi mpunga wamphesa. Uku ndi kuphatikiza kokha kwa mpunga wodzitukumula ndi phala la shuga lomwe limapangidwa mumitundu ya mpunga.

Nthawi zambiri amakhala ndi mavitamini ndi michere. 1 ounce (28-gramu) yokhala ndi gawo limodzi mwa magawo atatu a zosowa zanu za tsiku ndi tsiku za thiamine, riboflavin, folate, iron, ndi mavitamini B6 ndi B12.

Izi zati, Rice Krispies amasinthidwa bwino kwambiri. Kutulutsa 1-ounce (28-gramu) kumakhala ndi 20.2 magalamu a wowuma, kapena 72.1% polemera (9).

Ngati Rice Krispies ndizofunikira kwambiri m'nyumba mwanu, lingalirani zosankha njira yabwino yoperekera chakudya cham'mawa. Mutha kupeza tirigu wathanzi pano.

Chidule: Mpunga Krispies ndi chimanga chodziwika bwino chopangidwa ndi mpunga komanso cholimbikitsidwa ndi mavitamini ndi mchere. Amakhala ndi magalamu 20.2 a wowuma paunzi, kapena 72.1% polemera.

3. Ma Pretzeli (71.3%)

Ma Pretzels ndi chotupitsa chotchuka chotulutsa wowuma wowuma.

Kutulutsa koyenera kwa ma 10 pretzel twists (60 magalamu) ali ndi 42.8 magalamu a wowuma, kapena 71.3% polemera (10).

Tsoka ilo, ma pretzels nthawi zambiri amapangidwa ndi ufa woyengedwa wa tirigu. Ufa wamtunduwu ungayambitse zonunkhira zamagazi ndikukusiyani watopa ndi njala (11).

Chofunika kwambiri, ma spikes amashuga amwazi pafupipafupi amatha kuchepetsa thupi lanu kutsitsa bwino magazi anu, ndipo atha kudzetsa mtundu wa 2 shuga (,,).

Chidule: Ma Pretzels nthawi zambiri amapangidwa ndi tirigu woyengedwa ndipo amatha kupangitsa kuti magazi azisungunuka mwachangu. Gramu 60 yogwiritsira ntchito zopotoza 10 za pretzel imakhala ndi magalamu 42.8 a wowuma, kapena 71.4% polemera.

4–6: Mafinya (68-70%)

Mitsinje ndizosakaniza zophika mosiyanasiyana komanso chakudya chambiri.

Amabwera m'mitundu yosiyanasiyana, monga manyuchi, mapira, tirigu ndi ufa wa tirigu woyengedwa. Amakhalanso okwera kwambiri.

4. Ufa wamagulu (70%)

Ufa wamapira umapangidwa pogwiritsa ntchito nyemba zamapira, gulu la mbewu zakale zopatsa thanzi.

Chikho chimodzi (119 magalamu) cha ufa wamapira uli ndi magalamu 83 a wowuma, kapena 70% polemera.

Ufa wamapira umakhalanso wopanda gluteni ndipo umakhala wochuluka mu magnesium, phosphorous, manganese ndi selenium ().

Pearl mapira ndi mtundu wa mapira olimidwa kwambiri. Ngakhale ngale yamapira ndi yopatsa thanzi, pali umboni wina wosonyeza kuti imatha kusokoneza chithokomiro. Komabe, zomwe zimakhudza anthu sizikudziwika bwinobwino, motero maphunziro ena amafunika (,,).

5. Ufa wa Mtedza (68%)

Manyuchi ndi njere zakale zopatsa thanzi zomwe zimapangidwira ufa wa manyuchi.

Kapu imodzi (121 magalamu) ya ufa wamadzi imakhala ndi magalamu 82 a wowuma, kapena 68% polemera. Ngakhale uli wowuma kwambiri, ufa wa manyuchi ndi chisankho chabwino kuposa mitundu yambiri ya ufa.

Izi ndichifukwa choti alibe gluteni komanso gwero labwino kwambiri la mapuloteni ndi fiber. Chikho chimodzi chimakhala ndi magalamu 10.2 a mapuloteni ndi magalamu 8 a fiber ().

Komanso, manyuchi ndi gwero lalikulu la ma antioxidants. Kafukufuku wasonyeza kuti ma antioxidants amathandizira kuchepetsa kukana kwa insulin, amachepetsa cholesterol yamagazi komanso amatha kukhala ndi mankhwala oletsa khansa (,,).

6. Ufa Woyera (68%)

Tirigu wambewu yonse ali ndi zinthu zitatu zofunika. Mbali yakunja imadziwika kuti chinangwa, nyongolosi ndiyo gawo loberekera njere, ndipo endosperm ndi chakudya chake.

Ufa woyera umapangidwa ndikamachotsa tirigu ndi chinangwa, womwe umadzaza ndi michere ndi ulusi ().

Izi zimangokhala endosperm, yomwe imapukutidwa kukhala ufa woyera. Nthawi zambiri imakhala yopanda michere yambiri ndipo imakhala ndi zopatsa mphamvu zopanda kanthu ().

Kuphatikiza apo, endosperm imapatsa ufa woyera zoyera kwambiri. Kapu imodzi (120 magalamu) ya ufa woyera imakhala ndi magalamu 81.6 a wowuma, kapena 68% kulemera (25).

Chidule: Ufa wamapira, ufa wa manyuchi ndi ufa woyera ndiwofinya yotchuka yokhala ndi wowuma wofanana. Mwa gululi, manyuchi ndi athanzi kwambiri, pomwe ufa woyera ndi wopanda thanzi ndipo uyenera kuzipewa.

7. Saltine Crackers (67.8%)

Mchere wa saltine kapena soda ndi owonda, osanjikiza omwe amapangidwa ndi ufa woyengedwa wa tirigu, yisiti ndi soda. Anthu amakonda kuzidya limodzi ndi mbale ya msuzi kapena chili.

Ngakhale opanga ma saltine alibe mafuta ochepa, amakhalanso ndi mavitamini ndi michere yambiri. Kuphatikiza apo, ndi okwera kwambiri.

Mwachitsanzo, kutumizira ma crackers asanu amchere amchere (15 magalamu) kumakhala ndi magalamu 11 a wowuma, kapena 67.8% polemera (26).

Ngati mumakonda owononga, sankhani zomwe zimapangidwa ndi mbewu ndi mbewu zokwana 100%.

Chidule: Ngakhale opanga ma saltine ndi chotupitsa chotchuka, alibe zakudya zambiri komanso amakhala ndi wowuma kwambiri. Kutumiza kwa ma crackers asanu amchere amchere (15 magalamu) kumakhala ndi magalamu 11 a wowuma, kapena 67.8% polemera.

8.Oats (57.9%)

Oats ali m'gulu la mbewu zabwino kwambiri zomwe mungadye.

Amapereka mapuloteni ambiri, michere ndi mafuta, komanso mavitamini ndi michere yambiri. Izi zimapangitsa oats kukhala chisankho chabwino kwambiri pa kadzutsa wathanzi.

Kuphatikiza apo, kafukufuku wasonyeza kuti oats amatha kukuthandizani kuti muchepetse thupi, kuchepetsa shuga m'magazi ndikuchepetsa chiopsezo cha matenda amtima (,,).

Komabe ngakhale zili chimodzi mwazakudya zabwino kwambiri komanso zowonjezera zabwino pazakudya zanu, zilinso ndi wowuma kwambiri. Chikho chimodzi cha oats (magalamu 81) chimakhala ndi magalamu 46.9 a wowuma, kapena 57.9% polemera (30).

Chidule: Oats ndi chisankho chabwino kwambiri cham'mawa ndipo amakhala ndi mavitamini ndi michere yambiri. Chikho chimodzi (81 magalamu) chimakhala ndi magalamu 46.9 a wowuma, kapena 57.9% polemera.

9. Ufa Wonse-Tirigu (57.8%)

Poyerekeza ndi ufa woyengedwa, ufa wa tirigu wathunthu umakhala wathanzi komanso wotsika. Izi zimapangitsa kukhala njira yabwinoko poyerekeza.

Mwachitsanzo, 1 chikho (120 magalamu) a ufa wa tirigu wonse uli ndi magalamu 69 a wowuma, kapena 57.8% kulemera ().

Ngakhale mitundu yonse iwiri ya ufa imakhala ndi mafuta ofanana, tirigu wathunthu amakhala ndi michere yambiri komanso amakhala ndi thanzi. Izi zimapangitsa kukhala njira yabwino kwambiri pamaphikidwe anu.

Chidule: Ufa wa tirigu wathunthu ndi gwero lalikulu la michere ndi michere. Chikho chimodzi (120 magalamu) chimakhala ndi magalamu 69 a wowuma, kapena 57.8% polemera.

Zakudyazi Zatsopano (56%)

Zakudyazi zapompopompo ndi chakudya chotchuka chifukwa ndi chotchipa komanso chosavuta kupanga.

Komabe, amawakonza kwambiri ndipo amakhala opanda michere yambiri. Kuphatikiza apo, amakhala ndi mafuta ambiri komanso ma carbs.

Mwachitsanzo, paketi imodzi imakhala ndi magalamu 54 a carbs ndi 13.4 magalamu amafuta (32).

Ma carbs ambiri ochokera kuma Zakudyazi amangochokera ku wowuma. Phukusi lili ndi 47.7 magalamu a wowuma, kapena 56% polemera.

Kuphatikiza apo, kafukufuku wasonyeza kuti anthu omwe amadya Zakudyazi pakadutsa kawiri pamlungu ali pachiwopsezo chachikulu cha matenda amadzimadzi, matenda ashuga komanso matenda amtima. Izi zikuwoneka ngati zowona makamaka kwa akazi (,).

Chidule: Zakudyazi zapa Instant zimakonzedwa kwambiri ndipo ndizokwera kwambiri. Phukusi limodzi lili ndi magalamu 47.7 a wowuma, kapena 56% polemera.

11–14: Mkate ndi Zamgululi (40.2-444.4%)

Mkate ndi zinthu zopangidwa ndi mkate ndizodziwika bwino padziko lonse lapansi. Izi zikuphatikizapo buledi woyera, bagels, ma muffin achingerezi ndi ma tortilla.

Komabe, zambiri mwazinthuzi zimapangidwa ndi ufa wosalala wa tirigu ndipo zimakhala ndi index ya glycemic index. Izi zikutanthauza kuti amatha kuthira shuga yanu yamagazi (11).

11.Anglish Muffins (44.4%)

Ma muffin achingerezi ndi buledi wamtundu wofiirira, wozungulira womwe nthawi zambiri amawotcha ndikupaka mafuta.

Muffin wachingelezi wokhazikika amakhala ndi 23.1 magalamu a wowuma, kapena 44.4% polemera (35).

12.Bagels (43.6%)

Bagels ndi chakudya chofala chomwe chimachokera ku Poland.

Amakhalanso ndi wowuma kwambiri, amapereka magalamu 38.8 pa bagel yapakatikati, kapena 43.6% polemera (36).

13. Mkate Woyera (40.8%)

Monga ufa woyengedwa wa tirigu, mkate woyera umapangidwa pafupifupi makamaka kuchokera ku endosperm ya tirigu. Nawonso ali ndi wowuma kwambiri.

Magawo awiri a mkate woyera amakhala ndi 20.4 magalamu a wowuma, kapena 40.8% polemera (37).

Mkate woyera umakhalanso ndi fiber, mavitamini ndi mchere. Ngati mukufuna kudya mkate, sankhani njira yambewu yonse m'malo mwake.

14. Ziphuphu (40.2%)

Matamba ndi mtundu wa buledi wopyapyala, wopyapyala wopangidwa ndi chimanga kapena tirigu. Iwo anachokera ku Mexico.

Tortilla imodzi (49 magalamu) imakhala ndi magalamu 19.7 a wowuma, kapena 40.2% polemera ().

Chidule: Mkate umabwera m'njira zosiyanasiyana, koma nthawi zambiri umakhala wowuma kwambiri ndipo umayenera kukhala wocheperako pazakudya zanu. Zinthu zopangidwa ndi buledi monga ma muffin achingerezi, ma bagels, buledi woyera ndi ma tortilla amakhala pafupifupi 40-45% wowuma polemera.

15. Ma cookies Ochepa (40.5%)

Ma cookie achidule ndi njira yabwino kwambiri yaku Scottish. Amapangidwa kale pogwiritsa ntchito zinthu zitatu - shuga, batala ndi ufa.

Amakhalanso ndi wowuma kwambiri, wokhala ndi cookie 12-gramu imodzi yokhala ndi 4.8 magalamu a wowuma, kapena 40.5% kulemera ().

Kuphatikiza apo, samalani ndi ma cookie achidule. Zitha kukhala ndi mafuta opangira, omwe amalumikizidwa ndi chiwopsezo chachikulu cha matenda amtima, matenda ashuga komanso mafuta am'mimba (,).

Chidule: Ma cookies ochepa amakhala ochepa kwambiri, okhala ndi magalamu 4.8 a wowuma pa cookie, kapena 40.5% polemera. Muyenera kuwaletsa pazakudya zanu chifukwa zili ndi ma calories ambiri ndipo atha kukhala ndi mafuta opitilira muyeso.

16. Mpunga (28.7%)

Mpunga ndi chakudya chimene anthu amadya kwambiri padziko lonse lapansi ().

Mulinso wowuma kwambiri, makamaka wosaphika. Mwachitsanzo, ma ola 3.5 (100 magalamu) a mpunga wosaphika amakhala ndi magalamu 80.4 a carbs, pomwe 63.6% ndi wowuma (43).

Komabe, mpunga ukaphikidwa, wowuma umatsika kwambiri.

Pakakhala kutentha ndi madzi, mamolekyulu owuma amatenga madzi ndikutupa. Pamapeto pake, kutupa uku kumaphwanya maubwenzi apakati pa mamolekyulu owuma kudzera munjira yotchedwa gelatinization (44).

Chifukwa chake, ma ounike 3.5 a mpunga wophika amangokhala ndi 28.7% wowuma, chifukwa mpunga wophika umanyamula madzi ambiri (45).

Chidule: Mpunga ndi chakudya chimene anthu amadya kwambiri padziko lonse lapansi. Muli wowuma pang'ono mukaphika, chifukwa mamolekyu owuma amatenga madzi ndikuphika panthawi yophika.

17. Pasitala (26%)

Pasitala ndi mtundu wa Zakudyazi zomwe zimapangidwa kuchokera ku tirigu wa durum. Zimabwera m'njira zosiyanasiyana, monga spaghetti, macaroni ndi fettuccine, kungotchulapo zochepa.

Monga mpunga, pasitala imakhala ndi wowuma wocheperako ikaphika chifukwa imathira kutentha ndi madzi. Mwachitsanzo, spaghetti youma imakhala ndi 62.5% wowuma, pomwe spaghetti yophika imakhala ndi 26% yokha (46, 47).

Chidule: Pasitala amabwera m'njira zosiyanasiyana. Lili ndi wowuma 62.5% mu mawonekedwe ake owuma, ndi 26% wowuma munjira yophika.

18. Chimanga (18.2%)

Chimanga ndi imodzi mwambewu zomwe chimadyedwa kwambiri. Mulinso wowuma kwambiri pakati pa masamba onse (48).

Mwachitsanzo, 1 chikho (141 magalamu) a maso a chimanga ali ndi 25.7 magalamu a wowuma, kapena 18.2% polemera.

Ngakhale ndimasamba okhathamira, chimanga chimakhala chopatsa thanzi komanso chowonjezera pazakudya zanu. Imakhala ndi fiber yambiri, komanso mavitamini ndi michere monga folate, phosphorous ndi potaziyamu (49).

Chidule: Ngakhale chimanga chimakhala ndi wowuma kwambiri, mwachilengedwe chimakhala ndi michere yambiri, mavitamini ndi michere. Chikho chimodzi (141 magalamu) a maso a chimanga amakhala ndi 25.7 magalamu a wowuma, kapena 18.2% polemera.

19. Mbatata (18%)

Mbatata ndizodabwitsa kwambiri komanso chakudya chambiri m'mabanja ambiri. Nthawi zambiri zimakhala m'gulu la zakudya zoyambirira zomwe zimabwera m'maganizo mukamaganiza za zakudya zokhuta.

Chosangalatsa ndichakuti, mbatata mulibe wowuma wambiri monga ufa, zinthu zophika kapena chimanga, koma mumakhala wowuma kuposa masamba ena.

Mwachitsanzo, mbatata yophika yaying'ono (138 magalamu) imakhala ndi magalamu 24.8 a wowuma, kapena 18% polemera.

Mbatata ndi gawo labwino kwambiri pazakudya zabwino chifukwa ndizochokera ku vitamini C, vitamini B6, folate, potaziyamu ndi manganese (50).

Chidule: Ngakhale mbatata zimakhala ndi wowuma kwambiri poyerekeza ndi masamba ambiri, zimakhalanso ndi mavitamini ndi michere yambiri. Ndichifukwa chake mbatata akadali gawo labwino kwambiri pazakudya zabwino.

Mfundo Yofunika Kwambiri

Wowuma ndiye chakudya chachikulu m'zakudya komanso gawo lalikulu lazakudya zambiri.

M'makudya amakono, zakudya zomwe zili ndi wowuma kwambiri zimakhazikika kwambiri ndikuchotsa michere ndi michere. Zakudya izi zimaphatikizira ufa woyengedwa wa tirigu, bagels ndi chimanga.

Kuti mukhale ndi zakudya zabwino, yesetsani kuchepetsa kudya zakudya izi.

Zakudya zomwe zili ndi sitashi yoyengedwa yolumikizidwa ndi chiopsezo chachikulu cha matenda ashuga, matenda amtima komanso kunenepa. Kuphatikiza apo, amatha kuyambitsa shuga wamagazi kutumphuka mwachangu kenako nkugwa kwambiri.

Izi ndizofunikira makamaka kwa anthu omwe ali ndi matenda ashuga komanso ma prediabetes, chifukwa matupi awo sangathe kuchotsa shuga m'magazi moyenera.

Kumbali ina, magwero athunthu, osasinthidwa monga ufa wa manyuchi, phala, mbatata ndi ena omwe atchulidwa pamwambapa sayenera kuzipewa. Ndi magwero abwino a fiber ndipo amakhala ndi mavitamini ndi michere yosiyanasiyana.