Zomera: Zowona Zakudya Zabwino ndi Ubwino Wathanzi

Zamkati

• 1. Chakudya chopatsa thanzi
• 2. Kugaya m'mimba
• 3. Kusamalira kunenepa
• 4. Wambiri antioxidants
• 5. Zabwino kwa mtima wanu
• 6. Zosiyanasiyana (monga mbatata!)
• Komwe mungawapeze

Chidule

Zomera ndizosakoma kwenikweni, zowoneka ngati nyenyezi ngati nthochi. Nthochi zokoma, zomwe nthawi zina zimatchedwa "nthochi zamchere" ndizofala kwambiri ku United States ndi ku Europe, koma zitsamba ndizofunikira kwambiri kwa anthu akumayiko otentha.

Mosiyana ndi nthochi zamchere, nthawi zambiri amaphika asanadye. M'malo mwake, zimalawa zaiwisi zosaphika, chifukwa chake musanyengedwe ndi mawonekedwe awo onga nthochi.

Zomera zophika ndizofanana ndi mbatata, zopatsa mphamvu za kalori, koma zimakhala ndi mavitamini ndi michere yambiri. Amakhala ndi michere yambiri, mavitamini A, C, ndi B-6, ndi michere ya magnesium ndi potaziyamu.

Zakudya zobisika zazikuluzikuluzi zimafunikira kuti mupite kukagula zakudya zakomweko. Pemphani kuti mudziwe chifukwa chake.

1. Chakudya chopatsa thanzi

Zomera zam'madzi ndizopangira chakudya chambiri, mavitamini, ndi michere, ndipo zimangosavuta kudya. Monga chakudya chambiri, mapulani akhala akupezeka ndi anthu mamiliyoni ambiri kwazaka zambiri.

Izi ndizofunikira pa kapu imodzi yamasamba achikasu (139 gramu), malinga ndi United States department of Agriculture (USDA). Zakudya zabwino zimasiyana pamachitidwe ophika.

Zomera ndizopanda mphamvu zomanga thupi ndi mafuta, motero zimangoyimira gawo limodzi la chakudya chopatsa thanzi, chofanana ndi mbewu zambiri ku United States.

2. Kugaya m'mimba

CHIKWANGWANI ndichofunikira chifukwa chimalimbikitsa matumbo nthawi zonse. CHIKWANGWANI chimafewetsa chopondapo chanu ndikuwonjezera kukula kwake ndi kulemera kwake.

Malo obisalamo amakhala osavuta kudutsa motero amaletsa kudzimbidwa.

Kudya zakudya zamtundu wapamwamba kungachepetsenso chiopsezo chanu cha zotupa m'matumba anu akulu otchedwa diverticular matenda. CHIKWANGWANI chimakwezanso chidzalo, chimachedwetsa chimbudzi, ndipo chitha kuthandizira kuchepetsa mafuta m'thupi.

3. Kusamalira kunenepa

Zakudya zam'madzi sizinthu zoyipa poyang'anira zolemera monga anthu ambiri amakhulupirira. Magetsi ndi wowuma omwe amapezeka mu plantain ndi ma carbs ovuta.

Ma fiber ndi ma carbs ovuta samakonzedwa pang'ono ndipo pang'onopang'ono amapukusa pang'ono kuposa ma carbs osavuta omwe amapezeka muzakudya zopangidwa. Amakupangitsani kukhala okhutira komanso okhutira nthawi yayitali mutatha kudya, zomwe zingatanthauze kuchepa pang'ono pazakudya zopanda thanzi.

4. Wambiri antioxidants

Zomera zimakhala ndi kuchuluka kwa vitamini C wanu tsiku ndi tsiku mu chikho chimodzi. Vitamini uyu amakhala ngati antioxidant yomwe ingathandize kukulitsa chitetezo chamthupi.

Monga antioxidant, itha kuteteza thupi lanu ku kuwonongeka kwakukulu kwaulere komwe kumakhudzana ndi ukalamba, matenda amtima, komanso mitundu ina ya khansa.

Kafukufuku apeza mgwirizano pakati pa kudya kwa vitamini C ndi mapapu, mawere, kholoni, m'mimba, kholingo, ndi mitundu ina ya khansa.

Anthu omwe ali ndi khansa amapezekanso kuti ali ndi magazi ochepa m'magazi a vitamini C.

5. Zabwino kwa mtima wanu

Kuchuluka kwa potaziyamu komwe kumapezeka mu plantain ndikofunikira kuti musunge ma cell ndi madzi amthupi omwe amayendetsa kugunda kwa mtima kwanu ndi kuthamanga kwa magazi.

Zipangizo zam'madzi zimathandizanso kuchepetsa mafuta m'thupi, zomwe zimapangitsa kuti mtima wanu ugwire bwino ntchito.

6. Zosiyanasiyana (monga mbatata!)

Nthawi zambiri mumakumana ndi zitsamba zokazinga ndikuviika mafuta ngati mbale yodyeramo, mwina ngakhale ndi kirimu wowawasa. Ngakhale amalawa modabwitsa kwambiri, ndiwo zamasamba sizosankha bwino ngati atazinga mafuta osapatsa thanzi.

Ndi bwino kulingalira za ndiwo zamasamba monga masamba owuma kapena m'malo mwa mbatata. Maonekedwe awo ndi kununkhira pang'ono kumawala pomwe kuphika kapena kukazinga.

Mutha kuyika mapulani monga gawo la nyama kapena ndiwo zamasamba (monga chonchi!) Kapena muziwapaka limodzi ndi nsomba.

Zomera ndi njira yabwino kwambiri yopangira maphikidwe opanda gilateni kapena paleo, monga zikondamoyo za paleo. Ngati mukukhala ndi chidwi chambiri, yesani ma aspas obiriwira kapena boronía (mashed plantain ndi biringanya).

Komwe mungawapeze

Zomera zimakula m'maiko otentha padziko lonse lapansi kuchokera ku Central ndi South America mpaka ku Caribbean, Africa, ndi Southeast Asia. Monga mbewu yopanda chifukwa, mapesa amapezeka nthawi zonse chaka chonse.

Amawonedwa ngati chakudya chofunikira kwambiri kumadera ambiri, kupereka gwero lalikulu la zopatsa mphamvu kwa anthu akumadera otentha.

Mwamwayi, ma plantain amathanso kupezeka mosavuta m'misika yayikulu komanso malo ogulitsira. Ngakhale ndizotheka kwambiri kuti maginito anu akunyumba azinyamula mapulani, ngati mukuvutika kuwapeza, yesani malo ogulitsira achi Latin kapena aku Asia.

Kuphatikiza kwina: Zomera ndizotsika mtengo! Monga nthochi, nthawi zambiri mumatha kupeza zokolola zochepa pamtengo wosakwana dola.

A Jacquelyn Cafasso akhala wolemba komanso wofufuza kafukufuku wazamankhwala komanso zamankhwala kuyambira pomwe adaphunzira digiri ya biology ku University of Cornell. Wobadwira ku Long Island, NY, adasamukira ku San Francisco atamaliza maphunziro ake aku koleji kenako adatenga kanthawi kochepa kuti ayende padziko lapansi. Mu 2015, Jacquelyn adasamuka kuchoka ku California dzuwa ndikupita ku Gainesville, Florida, komwe amakhala ndi maekala 7 ndi mitengo ya zipatso 58. Amakonda chokoleti, pizza, kukwera mapiri, yoga, mpira wamiyendo, komanso capoeira waku Brazil. Lumikizanani naye pa LinkedIn.