Kodi Mbewu Za Dzungu Zingakuthandizeni Kuchepetsa Kunenepa?

Zamkati

• Tithandizire kuwonda wathanzi
• Kudziletsa ndikofunika
• Momwe mungawonjezere mbewu zamatungu pazakudya zanu
• Mfundo yofunika

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

Mbeu zamatungu, zomwe zimatha kusangalala ndi chipolopolo choyera kapena popanda chipolopolo chake, ndi chakudya chokoma komanso chopatsa thanzi.

Kafukufuku akuwonetsa kuti amapereka maubwino angapo azaumoyo, monga kutsitsa shuga m'magazi, kukonza thanzi la mtima, komanso kuchepetsa chiopsezo cha khansa zina (,,).

Anthu ambiri amakayikira ngati mbewu zamatungu zingakuthandizeninso kuti muchepetse kunenepa.

Nkhaniyi ikuwunika ngati nthanga za dzungu ndizothandiza pakuchepetsa thupi, komanso maupangiri owaphatikizira muzakudya zanu.

Tithandizire kuwonda wathanzi

Mbeu zamatungu zimakhala ndi michere yambiri yodziwika kuti imathandizira kuchepa thupi, monga fiber, mapuloteni, ndi mafuta osakwanira.

Kafukufuku wamwezi umodzi wa 6 mwa akulu 345 omwe ali ndi zakudya zochepa za calorie adasanthula zovuta zakapangidwe kazakudya pochepetsa thupi. Inapeza kuti kudya kwa fiber kumalimbikitsa kudya ndikuchepetsa thupi, osadalira ma calories kapena michere ina iliyonse ().

CHIKWANGWANI chimathandizira kukulitsa kukhutira, kupewa kudya mopambanitsa pakati pa chakudya chomwe chingapangitse kunenepa kapena kupewa kuwonda ().

Malangizo ocheperako ochepera akuluakulu kuti athandizire pakukhala ndi thanzi labwino komanso kulemera kwake ndi magalamu 19-38 patsiku ().

1/2-chikho (72-gramu) yotumizira mbewu zamatumba ndi zipolopolo zawo kuchotsedwa imapereka magalamu 5 a fiber, pomwe 1/2-chikho (23-gramu) yotumizira ndi zipolopolo imapereka 1.5 magalamu ().

Mapuloteni amadziwikanso kuti amathandizira pakuchepetsa thupi, kuthandiza kuchepetsa kudya, kupewa kudya kwambiri, komanso kulimbikitsa kudzaza (,).

1/2-chikho (72-gramu) yotumizira mbewu zamatungu popanda chipolopolo chake imapereka 21 magalamu a protein, ndipo 1/2-chikho (23-gramu) yotumizira mbewu ndi zipolopolo zawo zimapereka ma gramu 7 ().

Kudziletsa ndikofunika

Ngakhale mbewu zamatungu ndizopatsa thanzi, zopatsa mphamvu zambiri zomwe zingathandize kuthandizira kuchepa thupi, ndikofunikira kukumbukira kuti kusungunula ndikofunikira pakudya kwanu kulikonse.

Monga mtedza wina ndi mbewu, nthanga za dzungu ndizowonjezera mphamvu, kutanthauza kuti zili ndi ma calories ambiri ndi mafuta pang'ono.

Mwachitsanzo, 1/2 chikho (72 magalamu) a njere zamatungu ndi zipolopolo zawo zachotsedwa zili ndi ma calories pafupifupi 415 ndi magalamu 35 a mafuta ().

Mukadadya 1/2 chikho (23 magalamu) a njere zamatungu ndi zipolopolo zawo, mukadapezabe mafuta okwanira 130 ndi magalamu 11 a mafuta ().

Zikafika potero, onetsetsani kuti kuchuluka kwa mbewu zamatungu zomwe mukudya zikugwirizana ndi zolinga zanu zonse za kuchepa thupi.

Ngakhale anthu ena amatha kuyika chikho cha 1/2 (magalamu 72) a njere zamatumba mu zakudya zawo, ena angafunikire kudziletsa kukula kocheperako.

Kuti muchepetse mafuta owonjezera ndi sodium, sankhani nthanga zosaphika, zopanda mchere, kapena popanda chipolopolo chake, kuti zikuthandizireni kudya bwino.

Mbeu zamatungu zimakhala ndi michere yambiri, mapuloteni, ndi mafuta osakwanira, omwe onse atha kuthandizira pakuchepetsa thupi ndikukonzanso. Sankhani mbewu zosaphika, zopanda mchere kuti muchepetse kudya mafuta owonjezera, zopatsa mphamvu, ndi sodium.

Momwe mungawonjezere mbewu zamatungu pazakudya zanu

Mbeu zamatungu zimatha kusangalatsidwa palimodzi popanda chipolopolo chake. Mbeu za dzungu popanda chipolopolo chawo nthawi zambiri zimatchedwa pepitas ndipo zimatha kudziwika ndi mawonekedwe awo ocheperako, obiriwira.

Mbeu zamatungu zitha kusangalatsidwa m'njira zingapo, monga:

• yaiwisi kapena munjira yokometsera
• owazidwa pa saladi kapena waffles
• zophikidwa mu muffin kapena pamwamba pa buledi
• wothira yogurt ndi oatmeal
• kuphatikiza mu smoothies
• osakanizidwa ndi mbale zotentha kapena zosakaniza
• pamwamba pa toast ya avocado
• chophatikizidwa ndi purosesa wazakudya ndi yisiti wopatsa thanzi, zinyenyeswazi za mkate, ndi zokometsera zopangira tchizi wa "Parmesan"

Dziwani kuti njere za dzungu zili ndi phytic acid, yomwe imalepheretsa kuyamwa kwa mavitamini ndi michere ina.

Ngati mumakonda kudya nthanga za dzungu, lingalirani kuziwotcha kapena kuzinyika ndikuziphukira kuti muchepetse asidi wa phytic acid (,).

Mbeu zamatungu zitha kusangalatsidwa ndi zosaphika kapena popanda chipolopolo chawo ndikuwonjezera pazakudya za pasitala, ma smoothies, yogurt, ndi zinthu zophika. Ngati mukuda nkhawa ndi phytic acid, chowotcha kapena zilowerere kenako ndikuziphukira musanadye.

Mfundo yofunika

Mbeu zamatungu ndi chakudya chopatsa thanzi chopatsa thanzi chomwe chingathandizire kuchepa ndi kusamalira zolinga, monga mapuloteni, fiber, ndi mafuta osakwanira.

Monga momwe zimakhalira ndi mtedza ndi mbewu zina, njere za dzungu zimakhala ndi mafuta ochulukirapo komanso kuchuluka kwa ma calorie mu kantchito kakang'ono, ndikupangitsa kuti kusamvana kukhale kofunikira ngati muli pachakudya choletsedwa ndi kalori.

Kuti muthandizire kudya zakudya zolemetsa, sankhani mbewu zamatumba zosaphika kapena zopanda mchere mwina kapena popanda zipolopolo zawo. Mbeu izi zitha kuthiriridwa muzakudya zingapo kapena kuzidya zokha ngati chotupitsa chopatsa thanzi.

Gulani ma pepitas yaiwisi, osawazidwa mchere kapena njere za dzungu pa intaneti.