Kodi Kudya Buluu wa Mtedza Kungandithandizire Kuchepetsa?

Zamkati

• Chidule
• Kodi chiponde chimakuthandizani bwanji kuti muchepetse kunenepa?
• Mtedza wa kirimba umakusungani inu wokulirapo, kwanthawi yayitali
• Mtedza wa kirimba umakuthandizani kuyankha kwa glycemic
• Mtedza wabwino kwambiri wamankhwala ochepetsa thupi
• Mtedza wa kirimba pofuna kuchepetsa malingaliro
• Ubwino wa batala
• Tengera kwina

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Chidule

Kaya mumakonda mitundu yokoma kapena yosalala, batala wa kirimba mwina sichinthu choyamba chomwe mungafikire mukamafuna kuonda. Ngakhale kuti ili ndi mapuloteni ambiri, mafuta a chiponde amakhalanso ndi mafuta ambiri, onyamula ma calories pafupifupi 100 mu supuni iliyonse.

Koma kafukufuku akuwonetsa kuti kudya batala wa kirimba sikungakulepheretseni kulemera. M'malo mwake, kuudya kungakuthandizeninso kukhetsa mapaundi.

Zakudya zomwe zimaphatikizira mafuta amtundu wa monounsaturated, monga omwe amapezeka mtedza, zitha kuthandiza anthu kuti achepetse thupi komanso kupewa matenda amtima ndi zina zathanzi, malinga ndi kafukufuku wazaka zambiri za amuna ndi akazi oposa 100,000, omwe amalandila ndalama mbali ina ndi International Tree Nut Council Nutrition Research and Education Foundation.

Omwe adatsata azimayi opitilira 50,000 azaka zopitilira zisanu ndi zitatu adatsimikiza kuti kumwa mtedza pafupipafupi kumachepetsa chiopsezo cha kunenepa ndi kunenepa kwambiri.

Ngakhale kafukufuku akupitilira, zikuwoneka kuti pali umboni wamphamvu wa batala wa chiponde ngati chida chogwiritsira ntchito cholemetsa, akadya pang'ono. Pitilizani kuwerenga kuti mupeze zonse zomwe muyenera kudziwa pakudya batala la chiponde kuti muchepetse kunenepa.

Kodi chiponde chimakuthandizani bwanji kuti muchepetse kunenepa?

Mtedza wa kirimba umakuthandizani kuti muchepetse thupi m'njira ziwiri: pothandiza kuchepetsa kudya komanso kupondereza magazi.

Mtedza wa kirimba umakusungani inu wokulirapo, kwanthawi yayitali

Kudya zakudya zopanda mafuta ochepa kapena zopanda shuga ndiye chinthu choyamba chomwe ambiri mwa ife timayesera kuti tichepetse thupi. Zakudya zoziziritsa kukhosi zoterezi zitha kuthandizira ngati mukuyesera kuchepetsa kumwa shuga kapena kalori, koma zowona sizikudzaza nthawi zonse.

M'malo mwake, kudya mtedza wamtengo kapena zipatso za mtedza musanadye chakudya kapena chotupitsa chimathandizira kukhuta, m'mabuku azachipatala omwe adawonetsedwa.

Kukhutira uku kumatha kutengera mafuta ndi mapuloteni olemera mu mtedza wamitengo ndi mtedza. Kumva kukhuta kumadzetsa kudya pang'ono, ndipo kumapangitsa kuti muchepetse kunenepa kwambiri, malinga ndi izi

Mtedza wa kirimba umakuthandizani kuyankha kwa glycemic

Zakudya zina, makamaka zopangidwa ndi zakudya zosakidwa, zimadzetsa shuga m'magazi anu. Shuga wamagazi wosakhazikika amalumikizidwa ndi kunenepa kwambiri komanso matenda ashuga. Koma batala wa kirimba, ngakhale ali wokoma mwachilengedwe komanso kapangidwe kake kokoma, ali ndi index yotsika ya glycemic.

Kudya batala wa kirimba ndi njira yodya mafuta komanso zomanga thupi komanso michere popanda kutumiza shuga m'magazi anu.

Chimodzi chaching'ono chimawonetsa kuti ngakhale kudya supuni (supuni ziwiri) ya batala wa chiponde ndi chakudya kumakhazikika m'mimba mwa chakudya chomwe chimakhala chambiri pamchere wa glycemic.

Mtedza wabwino kwambiri wamankhwala ochepetsa thupi

Mukamagula chiponde kuti muchepetse kunenepa, yang'anani chizindikirocho. Mitundu ina ya mafuta a chiponde imakhala ndi shuga wowonjezera, mchere, ndi zotetezera.

Mitundu yachilengedwe, mafuta a chiponde ndi abwino kusankha ngati mukuyang'ana kuti muchepetse kunenepa. Werengani malembedwe azakudya kuti mupeze sodium yochulukirapo komanso shuga wowonjezera womwe mungapeze.

Dziwani kuti mitundu ina ya mafuta a chiponde imatsatsa malonda awo ngati "kirimba wofalikira" m'malo mongoti "mafuta a chiponde," omwe amawapatsa chilolezo chowonjezeramo zinthu zina ndi shuga.

Buluu wokoma kwambiri amakhala ndi michere yambiri, zonse zomwe ndizofunikira pa thanzi lanu. Ngakhale kusankha batala wa kirimba kumatha kupereka mapuloteni ambiri, kusankha ma fiber kuposa mapuloteni kumatha kudzaza chimodzimodzi ndi bonasi yolimbikitsira kugaya chakudya.

Gulani batala wachilengedwe pa intaneti.

Mtedza wa kirimba pofuna kuchepetsa malingaliro

Mutha kuwonjezera batala wa chiponde ku zakudya zanu munjira zambiri zopangira. Palibe chifukwa chotsatira PB & J yovomerezeka. Chinsinsi chodya batala wa peanut ndikuchepetsa: khalani ndi magawo awiri kapena atatu azipuni ziwiri za batala kangapo pasabata.

Ngati mumadya zochulukirapo, mumakhala pachiwopsezo chotsutsana ndi ma peanut butter okhala ndi kuchuluka kwambiri kwama calorie.

Malingaliro achinsinsi omwe amakhala ndi zipatso zamtengo wapatali ndi monga:

• kuwonjezera ma supuni awiri a batala wa chiponde ku smoothie yanu yam'mawa, kaya ndi smoothie wobiriwira kapena kuphatikiza mabulosi
• kuponyera mtedza ndi saladi wanu
• kufalitsa chiponde ndi uchi pachotupitsa cha tirigu chonse m'malo mwa batala
• kudya msuzi wa kirimba wa kangaude wa Thai ndi anyezi, adyo, ndi tomato
• Kupanga DIY bar-yo bar ndi golosale yogulitsira yachisanu wokhala ndi chiponde kapena batala
• oyambitsa batala wokoma mu oatmeal kapena oats usiku wonse

Ubwino wa batala

Chiponde sichimangothandiza kuti muchepetse thupi. Kudya mtedza monga gawo lanu la zakudya kumakhala ndi maubwino ena, nawonso.

• Chiponde chimakuthandizani kuti mupeze bwino mukamaliza kulimbitsa thupi. Zili ndi mapuloteni ambiri, omwe muyenera kupititsa patsogolo ngati mukupita kolimbikira.
• Mtedza wa kirimba ungachepetse chiopsezo cha matenda ashuga. Chifukwa cha chiponde chochepa, kudya mtedza pafupipafupi kumathandizira kuti shuga wamagazi uzikhala wolimba ndikuchepetsa chiopsezo cha matenda ashuga.
• Chiponde chili ndi mavitamini ndi mchere. Mkuwa, folate, mavitamini B, ndi manganese zili pomwepo.
• Chiponde chikhoza kuchepetsa chiopsezo cha matenda a mtima ndi zina zomwe zimayambitsa kufa. Monga tafotokozera pamwambapa, kafukufuku wazaka zambiri wazakudya adapeza kuti mtedza umagwirizana kwambiri ndi matenda amtima, khansa, ndi matenda opuma.

Tengera kwina

Tikufufuzabe zambiri za momwe mafuta a chiponde amakhudzira thupi lanu, koma zomwe tikudziwa pakadali pano zikuwonekeratu: batala wa chiponde akhoza kukhala gawo la njira yochepetsera thupi.

Kumbukirani, simungathe kuchepetsa thupi pongodya batala wa chiponde. Kuwotcha zopatsa mphamvu zochulukirapo kuposa zomwe mumadya mukamadya mwanzeru ndikuchita masewera olimbitsa thupi ndiye njira yotsimikizika yochepetsera thupi.

Koma kudya kapenanso mafuta a mandimu kangapo pa sabata kungakupatseni chilimbikitso chofunikira kuti muchepetse zakudya zamafuta kapena shuga wambiri kuti mukhale ndi thanzi labwino.