Mvetsetsani chifukwa chake kudya Miojo kuli koyipa pa thanzi lanu

Zamkati

• Zotsatira zazikulu zathanzi
• Kupanga zakudya
• Momwe mungapangire msuzi wathanzi mwachangu

Kudya mopitilira muyeso Zakudyazi, zomwe zimadziwika kuti Zakudyazi, zitha kukhala zoyipa pathanzi lanu, chifukwa zimakhala ndi sodium, mafuta ndi zotetezera zambiri momwe zimapangidwira, zomwe zimachitika chifukwa zimakazinga zisanapakidwe, zomwe zimaloleza omwe amakonzekera mofulumira.

Kuphatikiza apo, phukusi lililonse la Zakudyazi limakhala ndi mchere wochuluka kuwirikiza kawiri mchere womwe bungwe la World Health Organisation (WHO), lomwe ndi 4 g patsiku, ndipo sodium iyi imapezeka makamaka m'mapaketi a kununkhira omwe amabwera ndi phukusi la Zakudyazi.

Chifukwa ndi chakudya chofulumira kukonzekera, mulinso zowonjezera, mitundu yokumba ndi poizoni, monga monosodium glutamate, yowononga thanzi lalitali. Monosodium glutamate (MSG) ndi chopangira chokometsera chopangidwa ndi nzimbe ndipo chitha kupezeka pachizindikiro ngati chotupitsa yisiti, mapuloteni a hydrolyzed masamba kapena E621.

Zotsatira zazikulu zathanzi

Kugwiritsa ntchito Zakudyazi pafupipafupi kumatha kubweretsa kusintha kwakusintha kwakanthawi m'thupi, monga:

• Kuchuluka kwa magazi;
• Chiwopsezo chachikulu cha mavuto amtima chifukwa cha kusintha kwama cholesterol, makamaka kuchuluka kwama cholesterol, LDL;
• Kuchuluka kwa acidity m'mimba, komwe kumatha kubweretsa gastritis ndi gastroesophageal reflux;
• Kulemera chifukwa cha kuchuluka kwa mafuta;
• Kukula kwa kagayidwe kachakudya syndrome;
• Mavuto a impso a nthawi yayitali.

Chifukwa chake, tikulimbikitsidwa kuti tipewe kudya zakudya zamtunduwu momwe zingathere, kusankha zakudya zopatsa thanzi ndipo, ngati zingatheke, kukonzedwa ndi mchere pang'ono, monga masaladi atsopano ndi masamba ophika.

Pofuna kununkhira, tikulimbikitsidwa kugwiritsa ntchito zitsamba zabwino ndi zonunkhira, zomwe sizowononga thanzi ndikukoma m'kamwa. Onani kuti ndi zitsamba zonunkhira ziti zomwe zimalowetsa mchere komanso momwe mungagwiritsire ntchito.

Kupanga zakudya

Tebulo lotsatirali likuwonetsa kapangidwe ka zakudya zama gramu 100 am'madzi amodzi:

Momwe mungapangire msuzi wathanzi mwachangu

Kwa iwo omwe akufulumira ndikufuna chakudya chofulumira, njira yabwino ndikukonzekera pasitala wamtundu wa spaghetti womwe wakonzeka pasanathe mphindi 10.

Zosakaniza

• Pasitala imodzi yoperekedwa kwa anthu awiri
• 1 litre madzi
• 3 cloves wa adyo
• 1 bay tsamba
• 2 tomato wokoma
• Supuni 1 mafuta
• Oregano ndi mchere kuti mulawe
• Grated Parmesan tchizi kukonkha

Kukonzekera akafuna

Ikani madzi poto ndikubweretsa ku chithupsa. Ikatentha wonjezerani pasitala ndikuphika. Mu poto wina, sungani adyo ndi mafuta ndipo ikakhala ya bulauni onjezerani tomato, tsamba la bay ndi zonunkhira. Pasitala yophika kwathunthu, thirani madzi ndikuwonjezera msuzi ndi tchizi.

Kuwonjezera chakudya mtengo pa chakudya, limodzi ndi saladi wa masamba obiriwira ndi kaloti grated.