Zochepetsa njala zachilengedwe

Zamkati

• Kudya tchizi ndi zipatso

Chobwezeretsa chilakolako chachilengedwe chachikulu ndi peyala. Kuti mugwiritse ntchito chipatsochi ngati choletsa kudya, ndikofunikira kudya peyala yomwe ili m'chigoba chake komanso pafupifupi mphindi 20 chakudya chisanadye.

Chinsinsicho ndi chophweka, koma chiyenera kuchitidwa molondola. Izi ndichifukwa choti, kuti muchepetse kudya, shuga wazipatso amalowa m'magazi ndikuwonongeka pang'onopang'ono, chifukwa chake, pakudya nkhomaliro kapena chakudya chamadzulo, njala imawongoleredwa ndipo izi zimachepetsa chikhumbo chodya zakudya zomwe sizili pazakudya.

Peyala ndi njira yabwino chifukwa ndi chipatso chokhala ndi cholozera chabwino cha glycemic pazomwe mukufuna, zomwe zimachepetsa njala.

Peyala iyenera kukhala yayikulu kukula, pafupifupi 120 g, ndipo imayenera kudyedwa pakati pa 15 mpaka 20 mphindi musanadye chakudya chachikulu. Nthawi ndiyofunika chifukwa, ngati itenga nthawi yayitali kuposa mphindi 20, njala imatha kukhala yokulirapo ndipo, ngati ndi yochepera mphindi 15, sipangakhale nthawi yolingalira zochepetsa kudya.

Onerani vidiyo yotsatirayi ndikuwona maupangiri ena kuti muchepetse kudya kwanu:

Kudya tchizi ndi zipatso

Kuphatikiza kwa tchizi ndi zipatso ndi chida chothandizira kuchepetsa chilakolako chifukwa zipatso zimakhala ndi michere ndi tchizi zili ndi zomanga thupi ndipo zonsezi zimathandiza kuchepetsa kudya nthawi iliyonse patsiku. Kuphatikiza apo, tchizi limalumikizana ndi shuga wazipatso ndipo umalola kuti uzilowetsa pang'onopang'ono, zomwe zimawonjezera kukhuta.

Kuphatikizana kumeneku kumathandizanso kutsuka mano komanso kupewa kununkha pakamwa, chifukwa mukamagwiritsa ntchito apulo ngati chipatso imatsuka mano pamwamba ndipo tchizi zimasintha pH mkamwa kuti mabakiteriya omwe amayambitsa mpweya woipa asatuluke.

Tchizi ndi zipatso ndizabwino kudya pakati pa chakudya cham'mawa kapena masana komanso mukamawonjezera chakudya, monga granola, mwachitsanzo, mumadya kadzutsa mokwanira.