Kodi mpiru wa uchi ndi wathanzi? Nazi Zomwe Muyenera Kudziwa

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• Mfundo yaikulu ngati mukudabwa kuti "kodi mpiru wa uchi ndi wathanzi?"
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Yendani pansi pa kanjira kowonjezera, ndipo posachedwapa mudzazindikira kuti pali zambiri (ndipo ndikutanthauza kukhoza) yamitundu yosiyanasiyana ya ndevu. Onaninso zolemba zawo zowonjezera ndipo zikuwonekeratu: si mpiru zonse zomwe zimapangidwa mofanana. Ndipo izi ndizowona makamaka pankhani ya mpiru wa uchi.

"Pali osiyanasiyana yaikulu options, kwa mafuta ufulu mafuta apamwamba," anatero Cynthia Sass, R.D. "Koma Mulimonsemo, ndi kutali kumveka kapena zokometsera mpiru zopatsa thanzi."

Akafunsidwa, "kodi mpiru wa uchi wathanzi?" Sass ananena kuti ngakhale mpiru wopanda mafuta, wokhala ndi zopatsa mphamvu pafupifupi 50 pa supuni 2 yotumizira, umakhala ndi ma calories ambiri kuposa zonunkhira zachikasu ndi zachikasu, zambiri zomwe zilibe kalori. Zokometsera zina ndi Dijon mpiru zimakhala ndi ma calories 30 mu supuni ziwiri, koma Sass amanena kuti simungathe kugwiritsa ntchito zambiri pa sangweji: "Pang'ono ndi pang'ono amapita kutali, mwanzeru." (Onani zinthu 10 za DIY zomwe zimagunda sitolo tsiku lililonse.)

Msuzi wa mpiru wokhala ndi mafuta ochulukirapo umasokoneza kwambiri zakudya zanu kuposa wopanda mafuta osati chifukwa cha mafuta okha. "Msuzi wa uchi wamphumphu wokhala ndi mafuta amakhala ndi zopatsa mphamvu pafupifupi 120, magalamu 11 a mafuta (m'mipuni iwiri), ndipo amakhala ndi madzi ambiri a chimanga a fructose, omwe nthawi zambiri amakhala pamndandanda wazowonjezera kuposa uchi," akutero a Sass. (Mayonesi, poyerekeza, akadali olemera kwambiri pazokometsera, pafupifupi ma calories 180 ndi magalamu 20 a mafuta pa supuni 2 yotumikira.)

Mofananamo, mpiru zambiri za uchi zimanyamulanso shuga kapena, makamaka, zowonjezera shuga. Mdani wodziwika bwino padziko lonse lapansi pankhani yazakudya, zinthu zabwino zambiri zimakulitsa chiopsezo cha matenda monga matenda amtima ndi matenda ashuga. Njira yosavuta yochepetsera mwayi uwu? Zodzoladzola zodzaza ndi shuga wowonjezera ngati (pepani!) Mpiru wa uchi ndikukonzekera kuchokera kuzakudya zokoma mwachilengedwe monga zipatso. (Mukufuna inspo? Umu ndi momwe amayi enieni amasamalirira kudya kwawo shuga tsiku lililonse.)

Sass akuchenjezanso kuti polowetsa mpiru wa mpiru m'malo mwa mpiru nthawi zonse, mukhoza kukhala kuti mukuphonya zowonjezera zaumoyo: "Mpiru weniweni uli ndi phytochemicals zolimbana ndi khansa zofanana ndi zomwe zili mu broccoli ndi kabichi." (Zokhudzana: Kodi Ma Phytonutrients awa Ndi Chiyani Aliyense Amangolankhula?)

Mfundo yaikulu ngati mukudabwa kuti "kodi mpiru wa uchi ndi wathanzi?"

Ngati mukufuna chigamulo cha inde-kapena-ayi, "voti yanga pa mpiru wa uchi ndi ayi," akutero a Sass. "Koma ngati mumakondadi, pitirizani-onetsetsani kuti muwonjezerapo zina tsiku lanu kapena kuchepetsa kwina." Ndipo yang'anani imodzi yokhala ndi zosakaniza zochepa: bwino, njere ya mpiru, uchi, viniga, mwinanso mafuta ndi mchere. (Up Next: Maphikidwe A Sauce Opatsa Thanzi Mudzafuna Kuvala Chilichonse)

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