Phunziro Latsopano: Anthu aku America Akuwotcha Kwambiri Kuposa Kale

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Malinga ndi kafukufuku watsopano, zakumwa zozizilitsa kukhosi zikuchulukirachulukira pakati pa anthu aku America, ndipo tsopano zimawerengera zopitilira 25 peresenti ya zomwe zimachitika lero. Koma kodi ichi ndi chinthu chabwino kapena choipa pankhani ya kunenepa kwambiri komanso thanzi? Chowonadi chake chimadalira momwe mumachitira.

Kafukufukuyu adayang'ana kadyedwe ka anthu aku America pakati pa zaka za m'ma 1970 mpaka lero ndipo adapeza kuti panthawiyo zokhwasula-khwasula zakula kwambiri mpaka zomwe ochita kafukufuku amachitcha "zakudya zonse," kapena chakudya chachinayi, pafupifupi ma calories 580 tsiku lililonse. Zinapezanso kuti timathera nthawi yochulukirapo pakudya. Zaka zingapo zapitazi, nthawi yomwe tinkadya chakudya cham'mawa, chamasana ndi chakudya chamadzulo sichinafanane ndi mphindi 70 patsiku, koma nthawi yomwe tinkadya zakudya zokhwasula-khwasula inakula kuwirikiza kawiri, kuchoka pa mphindi 15 tsiku lililonse mu 2006 kufika pafupifupi mphindi 30 mu 2008. Ndipo zina zofunika kwambiri Deta mu phunziroli inali yokhudza zakumwa. Nthawi yomwe amamwa mowa adalumphira pafupifupi 90% ndipo zakumwa tsopano zimawerengera pafupifupi 50 peresenti ya zopatsa mphamvu zomwe amamwa ndikumwagulitsira.

Vuto lokhala ndi zakumwa ndikuti anthu ambiri samawaganizira ngati chakudya, pomwe kwenikweni chakumwa cha khofi, tiyi wothira, smoothie kapena ngakhale soda yayikulu kapena tiyi yotsekemera yotsekemera imatha kunyamula ma caloriki ochulukirapo monga chopereka kapena ngakhale sangweji. Koma mutatha kumwa chakumwa cha caloric simungabwezeko pochepetsa kudya kwanu kolimba.

Ndiye kodi izi zikutanthauza kuti simuyenera kumwa? Ayi sichoncho. Pafupifupi 100% aku America amisinkhu yonse amadya chakudya tsiku lililonse, ndipo ndichinthu chabwino, chifukwa ndi mwayi wokulitsa zomwe mumadya. Anthu ambiri aku America amalephera kudya zipatso, masamba ndi tirigu wathunthu, komanso zokhwasula-khwasula ndi njira yabwino yodzaza kusiyana. Chifukwa chake sikuti ndikuchepetsa, koma m'malo mwake musankhe njira zabwino ngati nthochi yokhala ndi ma almond mmalo mwa makeke kapena ndiwo zamasamba ndi hummus m'malo mwa tchipisi ndikumiza.

Zikafika pa smoothies, dzipangireni nokha, kuti mutha kuwongolera zomwe ndi zochuluka motani. Nayi malamulo ochepa owapangira bwino:

1. Gwiritsani ntchito zipatso zatsopano kapena zozizira, zosatsekemera - m'masitolo ena a smoothie zipatso zimakhala mumadzi osambira a shuga. Ngati mugwiritsa ntchito zipatso zatsopano muponye madzi oundana ochepa.

2. Onjezani yogati yopanda mafuta, mkaka wosakanizidwa, organic silken tofu kapena mkaka wina wokhala ndi mapuloteni monga mkaka wa soya. Mapuloteni awonetsedwa kuti amathandizira kubwezeretsa metabolism. Ndipo zipatso zonse zosalala, makamaka ngati shuga wawonjezeredwa, zimatha kukupatsaninso njala m'maola ochepa chabe. Kuonjezeraku kumakulitsanso chakudya chanu chophatikizira calcium ndikupangitsani kukhala ndi nthawi yayitali - ngakhale ndi ma calories ochepa.

3. Onjezerani pang'ono mafuta athanzi monga matsuko ochepa a almond batala, mafuta a flaxseed kapena mapeyala atsopano. Mafuta amakhuta kwambiri, chifukwa chake mukaphatikiza mafuta mu smoothie zimamveka bwino - kamodzinso ngakhale ndi ma calories ochepa. Ndipo mafuta amalimbikitsa kuyamwa kwa ena mwa ma antioxidants ofunika kwambiri, kafukufuku wina akuwonetsa zosachepera 10.

4. Thirani zokometsera zachilengedwe monga ginger wonyezimira, masamba a timbewu ta timbewu tonunkhira kapena zouma, sinamoni yanthaka kapena cardamom. M'buku langa latsopano ndimatchula zitsamba ndi zonunkhira monga SASS, zomwe zimayimira Slimming and Satiating Seasonings. Ndi chifukwa chakuti zodabwitsa zachilengedwezi sizimangowonjezera kununkhira ndi fungo lililonse pachakudya chilichonse - kafukufuku akuwonetsa kuti amanyamula nkhonya yamphamvu kwambiri ya 1-2-3. Zimakuthandizani kuwotcha mafuta owonjezera, kukulitsa kukhuta kotero mumamva bwino mukamachepetsa komanso muli ndi ma antioxidants, omwe kafukufuku watsopano wosangalatsa adalumikiza ndi zolemetsa zamthupi, ngakhale osadya zochepa zonenepetsa.

5. Ndipo pamapeto pake ngati mukuganiza kuti smoothie ikhoza kukhala yochulukirapo kuposa momwe mungafunire ngati chakudya chokhwasula-khwasula, ikani ndalama m'matumba ena a popsicle, tsanulirani smoothie ndikuzimitsa. Zimapanga zokhwasula-khwasula zolamulidwa ndi gawo zomwe mungatenge ndikupita ndipo zimatenga nthawi yayitali kuti mudye!

Cynthia Sass ndi katswiri wazakudya wolembetsedwa yemwe ali ndi digiri ya master mu sayansi yazakudya komanso thanzi la anthu. Amawonedwa pafupipafupi pa TV yadziko lonse ndi mkonzi wothandizira wa SHAPE komanso mlangizi wazakudya ku New York Rangers ndi Tampa Bay Rays. Wogulitsa wake waposachedwa kwambiri ku New York Times ndi Cinch! Gonjetsani Zilakolako, Dontho Mapaundi ndi Kutaya mainchesi.

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