Muyenera Kudya nthochi zingati patsiku?

Zamkati

• Nthochi ndi zopatsa thanzi kwambiri
• Ochepa kwambiri mu mapuloteni ndi mafuta
• Zabwino kwambiri
• Kodi muyenera kudya nthochi zingati?
• Mfundo yofunika

Nthochi ndi chipatso chodziwika bwino - ndipo sizosadabwitsa chifukwa. Zimakhala zosavuta, zosunthika, komanso zophatikizika muzakudya zambiri padziko lonse lapansi.

Ngakhale nthochi ndi chakudya chopatsa thanzi, chopatsa thanzi, kudya kwambiri kungakhale kovulaza.

Nkhaniyi ikufotokoza kuchuluka kwa nthochi zomwe muyenera kudya patsiku.

Nthochi ndi zopatsa thanzi kwambiri

Nthochi ndi zokoma momwe zilili zosavuta, koma zakudya zake ndizomwe zimawapangitsa kuwala.

Ndi gwero labwino lazakudya zofunikira zingapo, kuphatikiza manganese, potaziyamu, ndi mavitamini C ndi B6.

Nthomba yaying'ono, yatsopano (118 magalamu) imapereka zinthu izi ():

• Ma calories: 105
• Ma carbs: 27 magalamu
• CHIKWANGWANI: 3 magalamu
• Mafuta: 0.3 magalamu
• Mapuloteni: 1 galamu
• Vitamini C: 17% ya Daily Value (DV)
• Vitamini B6: 22% ya DV
• Potaziyamu: 12% ya DV
• Manganese: 16% ya DV
• Mankhwala enaake a: 8% ya DV

Nthochi zilinso ndi mankhwala osiyanasiyana omwe angachepetse kupsinjika, kutupa, komanso chiopsezo cha matenda osachiritsika ().

World Health Organization (WHO) imalimbikitsa kudya zipatso ndi ndiwo zamasamba zosachepera kasanu patsiku. Kuonjezera nthochi pazomwe mumachita ndi njira yabwino kwambiri yolimbikitsira kudya zipatso zonse ndikulimbikitsa thanzi lanu lonse).

Nthochi zimanyamula mavitamini, michere yambiri, komanso mankhwala olimbikitsira thanzi.

Ochepa kwambiri mu mapuloteni ndi mafuta

Makilogalamu ambiri a nthochi amachokera ku carbs. Amangopereka kuchuluka kwa mapuloteni ndi mafuta.

M'malo mwake, mapuloteni ndi mafuta ophatikizika amapanga zosakwana 8% ya mafuta okwanira a nthochi ().

Mapuloteni ndi gawo lalikulu la kapangidwe ka thupi lanu, ndipo amafunikira kuti chitetezo chamthupi chitetezeke, kukonza minofu, kumanga minofu, ndi thanzi la mafupa ().

Pakadali pano, mafuta amapereka mphamvu, amathandizira kuyamwa kwa zinthu zosungunuka mafuta, ndipo amatenga gawo pakupanga mahomoni ndi thanzi laubongo (,,).

Chifukwa chakuti nthochi sizikhala ndi zakudya zofunika kwambiri zimenezi, sizimaimirira zokha zokha ngati chakudya chokwanira chopatsa thanzi.

Ngati nthochi ndiyomwe mumakonda kudya, ganizirani kuyipaka ndi mafuta ndi mapuloteni athanzi, monga mafuta a chiponde, mtedza wambiri, kapena dzira lophika, kuti likhale ndi thanzi labwino.

Nthochi mwachilengedwe ndizochepa kwambiri zomanga thupi komanso zamafuta. Chifukwa chake, samadzipangira okha chakudya chamagulu kapena chotupitsa.

Zabwino kwambiri

Nthochi ndizowonjezera kuwonjezera pachakudya chilichonse, koma chakudya chochuluka kwambiri - kuphatikiza nthochi - chitha kuvulaza kuposa zabwino.

Nthochi siziwoneka ngati chakudya chambiri chambiri. Komabe, ngati chizolowezi chanu cha nthochi chimakupangitsani kuti mudye zopatsa mphamvu kuposa zomwe thupi lanu likufuna, zitha kubweretsa kunenepa kwambiri.

Kuphatikiza apo, zopitilira 90% za nthochi zimachokera ku carbs

Mu nthochi zosapsa kapena zobiriwira, gwero lalikulu la carbs limachokera ku wowuma. Chipatso chikacha, wowumawo amasanduka shuga. Chifukwa chake, nthochi yanu ikakhwima mokwanira kuti idye, kuchuluka kwakukulu kwa ma calories kungakhale kukuchokera ku shuga (8).

Kugwiritsa ntchito kwambiri carb - osayeserera ndi mapuloteni ndi mafuta athanzi - kungapangitse kuti magazi azikhala ovuta kwambiri kwa omwe ali ndi shuga, monga matenda ashuga kapena prediabetes ().

Kuphatikiza apo, kudya nthochi zambiri kumatha kubweretsa kuperewera kwa michere, makamaka ngati simukupeza malo azakudya zomwe zili ndi michere nthochi zikusowa, monga protein, mafuta, calcium, vitamini D, ndi iron.

Kudya nthochi zambiri kumatha kukhala ndi zotsatira zovulaza, monga kunenepa, kusagwiritsa bwino ntchito shuga, komanso kuperewera kwa michere.

Kodi muyenera kudya nthochi zingati?

Kusamala ndi kusiyanasiyana ndizizindikiro zodyera wathanzi.

Thupi lanu ndi dongosolo lovuta lomwe limafuna mitundu yambiri ya michere kuti igwire bwino ntchito. Njira yabwino yowonetsetsa kuti mukulandira zonse zomwe thupi lanu likufuna ndikudya zakudya zamtundu uliwonse.

Palibe nambala yeniyeni ya nthochi yomwe imangowapangitsa kukhala abwino kapena oyipa. Zimatengera zosowa zanu zapadera za calorie ndi michere.

Mwachidziwitso, mutha kudya nthochi zochuluka momwe mungafunire, bola ngati simukugwiritsa ntchito ma calories, kuchotsa zakudya zina ndi zakudya zomwe thupi lanu limafunikira, kapena kuwononga thanzi lanu munjira zina.

Izi zati, nthochi imodzi kapena ziwiri patsiku zitha kuonedwa kuti ndizodya pang'ono kwa anthu ambiri athanzi.

Musaiwale kuphatikiza zipatso zamitundumitundu zosiyanasiyana, ndiwo zamasamba, mapuloteni owonda, ndi mafuta athanzi.

Kuyeserera modekha ndiyo njira yabwino yopezera zabwino kwambiri kuchokera ku nthochi. Nthochi imodzi kapena ziwiri patsiku zikuyenera kukhala zathanzi kwa anthu ambiri athanzi. Onetsetsani kuti chakudya chanu ndichokwanira ndikuphatikizanso zakudya zina zomwe zimapatsa thanzi zomwe nthochi zimasowa.

Mfundo yofunika

Nthochi ndi amodzi mwa zipatso zotchuka kwambiri padziko lapansi.

Ndiwo michere yonse yofunikira, koma kudya zochulukirapo kumatha kumaliza kuvulaza kuposa zabwino.

Zakudya zambiri zilizonse zimathandizira kunenepa komanso kuchepa kwa michere.

Nthaka imodzi kapena ziwiri patsiku zimawerengedwa kuti ndizodya pang'ono kwa anthu ambiri athanzi.

Onetsetsani kuti mudye chipatso ichi ngati gawo la chakudya chopatsa thanzi chomwe chimapereka zakudya zonse zomwe thupi lanu limafunikira.