Kodi Muyenera Kudya saladi Chakudya Cham'mawa?

Zamkati

• Mapindu azaumoyo a masaladi am'mawa
• Zitha kukulitsa mtima wanu komanso zokolola
• Zitha kukulitsa chimbudzi chanu
• Zitha kukuthandizani kuti muchepetse kunenepa
• Limbikitsani thanzi lanu lonse ndikukutetezani ku matenda
• Momwe mungamangire saladi wathanzi
• Gawo 1: Sankhani nkhumba zanu
• Gawo 2: Onjezani gwero la mapuloteni
• Gawo 3: Sankhani ma carbs ovuta
• Gawo 4: Onjezerani mafuta athanzi
• Zosakaniza zomwe muyenera kupewa
• Malingaliro abwino a saladi ya kadzutsa
• Mfundo yofunika
• Kudya Chakudya: Saladi Yosasangalatsa

Masaladi am'mawa akudya njira zamankhwala zatsopano.

Ngakhale kudya masamba pachakudya sichimachitika mu zakudya za azungu, ndizofala pakudya kochokera kumayiko ena.

Masaladi a kadzutsa ndi njira yabwino yoyambira tsiku lanu ndi zakudya zowonjezera michere. Zimalimbikitsanso kusangalala kwanu, zokolola zanu, komanso zimakuthandizani kuti muchepetse thupi.

Nkhaniyi ikuwunikiranso masaladi am'mawa, ndikulemba zaumoyo wawo, ndikuwonetsani momwe mungadzipangire nokha.

Mapindu azaumoyo a masaladi am'mawa

Masaladi a kadzutsa amakhala ndi masamba omwe amakhala ndi zakudya zina zosiyanasiyana, monga mazira, tchizi, zipatso, mtedza, mbewu, tirigu, ndi nyemba.

Kukhazikitsa chakudya chanu cham'mawa pa saladi ndi njira yosavuta yowonjezeramo zakudya zina pazakudya zanu. Muthanso kupeza maubwino angapo azaumoyo.

Zitha kukulitsa mtima wanu komanso zokolola

Zomwe mumadya pachakudya cham'mawa zimatha kusintha momwe mumamvera komanso momwe mumagwirira ntchito.

Chakudya cham'mawa chokhala ndi ma carbs ovuta komanso mafuta ochepa, monga masaladi oyenera a kadzutsa, amawoneka kuti akusintha mtima ndikuchepetsa kutopa bwino kuposa mafuta ochepa, zosankha zamafuta ambiri ngati mazira, ma hash browns, ndi nyama yankhumba ().

Kuchulukitsa kwamphamvu kwa ma carb apamwamba, malo odyera opanda mafuta atha kukhala othandiza makamaka pa chakudya cham'mawa chokhala ndi ma carbs ovuta omwe amapezeka zipatso, ndiwo zamasamba, ndi mbewu zonse, mosiyana ndi ma carbs osavuta mu chimanga cham'mawa ndi mitanda ().

Zakudya zam'mawa zomwe zimakhala ndi ma carbs ovuta zitha kuthandizanso kukweza magwiridwe antchito am'mutu, monga kukumbukira, chidwi, komanso kukonza zambiri ().

Kuphatikiza apo, kafukufuku akuwonetsa kuti masamba obiriwira amatha kukhala othandiza makamaka pakusungabe magwiridwe antchito aubongo mukamakula ().

Ndipo, izi zitha kukulitsa zokolola zanu.

Palinso umboni woti masamba obiriwira, tsabola, ndi masamba a cruciferous monga broccoli kapena kabichi atha kupereka zabwino zina zothanirana ndi nkhawa. Chifukwa chake, kuwawonjezera pa masaladi anu kumatha kukulitsa malingaliro anu ().

Zitha kukulitsa chimbudzi chanu

Masaladi am'mawa am'mawa amakhala achuma m'madzi ndi fiber, zomwe zimatha kuthandiza kugaya chakudya.

CHIKWANGWANI mwina sungunuka kapena insoluble.

Zida zosasungunuka zimawonjezera chopondapo ndikuthandizira kusunthira chakudya m'matumbo mwanu, kuchepetsa mwayi wakudzimbidwa. Zakudya zamadzimadzi, monga ma saladi ambiri am'mawa, amathanso kuthandizira kulimbana ndi kudzimbidwa ().

Kumbali inayi, fiber yosungunuka imadyetsa mabakiteriya anu opindulitsa, omwe amapanganso mafuta amfupi (SCFAs), monga acetate, butyrate, ndi propionate.

Ma SCFAs awa amadyetsa m'matumbo, amachepetsa kutupa, ndipo amatha kuthana ndi mavuto am'matumbo, monga matumbo osakwiya (IBS), matenda a Crohn, ndi ulcerative colitis (,,).

Zakudya zingapo zimakhala ndi mitundu iwiri ya fiber. Zolemba zabwino zikuphatikiza:

• CHIKWANGWANI sungunuka: oats, nyemba, mapeyala, mapeyala, maapulo, nkhuyu, nthochi, mbatata, mtedza, mbewu za fulakesi, ndi mbewu za mpendadzuwa
• CHIKWANGWANI insoluble: mbewu zonse, mbatata, nyemba, mphodza, nandolo, zipatso zambiri, ndiwo zamasamba, mtedza, ndi mbewu

Kutengera zosakaniza zawo, masaladi a kadzutsa mwina amakhala olemera mumitundu yonse ya fiber.

Zitha kukuthandizani kuti muchepetse kunenepa

Makamaka, masaladi am'mawa amatha kuthandiza kuchepa thupi.

Sikuti ali ndi michere yambiri ndi madzi okha, komanso amafunikanso kutafuna kwambiri. Zonsezi zitha kuchepetsa njala komanso kukulitsa kukhuta, kukupangitsani kudya pang'ono (,).

Kuphatikiza apo, zipatso ndi ndiwo zamasamba, zosakaniza zoyambirira m'masaladi ambiri am'mawa, zimakhala ndi mafuta ochepa. Izi zikutanthauza kuti amapereka ma calories ochepa pamlingo womwe amatenga m'mimba mwanu, zomwe zingapangitse kuti muchepetse thupi ().

Kafukufuku nthawi zonse amalumikiza zipatso ndi ndiwo zamasamba zochuluka pakuchepetsa kapena kunenepa pang'ono pakapita nthawi. Kuonjezera gwero la mapuloteni ku saladi yanu yam'mawa kungachepetse njala ndikuwonjezera kudzaza (,).

Masaladi a kadzutsa atha kukhala othandiza makamaka pakuchepetsa thupi akalowa m'malo mwa ma calorie ambiri, zakudya zopangira kadzutsa monga ma croissants kapena chimanga cham'mawa chambiri.

Limbikitsani thanzi lanu lonse ndikukutetezani ku matenda

Masaladi a kadzutsa ndi njira yosavuta yowonjezeretsa kudya zipatso ndi ndiwo zamasamba, zomwe zimakhala ndi michere yambiri ndi zinthu zomwe zimakupatsani thanzi komanso kukutetezani ku matenda (,,,).

Mwachitsanzo, masamba obiriwira ndi masamba a cruciferous omwe amapezeka m'masaladi amatha kuteteza kutsika kwa malingaliro, mtundu wa 2 shuga, ndi matenda amtima (,,).

Komabe, malinga ndi Centers for Disease Control and Prevention (CDC), m'modzi yekha mwa anthu 10 akulu ku United States amadya zipatso ndi ndiwo zamasamba zokwanira tsiku lililonse ().

Kumbukirani kuti kudya chakudya cham'mawa chambiri chokhala ndi mafuta ambiri kapena shuga wambiri kumatha kukulitsa chiwopsezo cha matenda amtima kapena kukupangitsa kukhala ndi mafuta ambiri m'mimba, chiopsezo cha matenda ambiri (,,).

Chifukwa chake, kudya chakudya chanu cham'mawa ndi saladi kumathandizira kuti mtima wanu ukhale wathanzi ndikupewa matenda ena opatsirana.

Masaladi am'mawa am'mawa amatha kuthandizira kugaya, kuwonda, kusangalala, komanso kukolola. Kuphatikiza apo, ndi njira yosavuta yodzazira zakudya zanu ndi zipatso ndi ndiwo zamasamba zopatsa thanzi.

Momwe mungamangire saladi wathanzi

Ngati mukufuna kuyesa masaladi am'mawa, ndikofunika kuonetsetsa kuti ali ndi thanzi komanso amakhuta.

Nayi njira yosavuta inayi yomangira saladi wabwino wam'mawa.

Gawo 1: Sankhani nkhumba zanu

Masamba obiriwira ndi masamba a cruciferous ndi ena mwa masamba opatsa thanzi omwe mungapeze, chifukwa chake amapanga maziko anu saladi (,,).

Masamba obiriwira amaphatikizapo kale, masamba a collard, sipinachi, kabichi, masamba a beet, watercress, letesi ya Roma, Swiss chard, arugula, bok choy, ndi masamba a turnip.

Masamba a Cruciferous akuphatikizapo kolifulawa, broccoli, ziphuphu za Brussel, bok choy, ndi kabichi.

Mutha kukweza ndiwo zamasamba ndi cruciferous zamasamba ndi ma veggies owonjezera omwe mungasankhe. Yesani kusankha pamitundu mitundu, chifukwa izi zimawonjezera kuchuluka kwama vitamini ndi mchere wanu. Tsabola wa belu, tomato, ndi kaloti ndi zitsanzo zabwino.

Gawo 2: Onjezani gwero la mapuloteni

Kuonjezera gwero la mapuloteni ku saladi yanu yam'mawa kumathandizira kuchepetsa njala ndikukhala okwanira, komanso kuthandizira mafupa athanzi ndikusunga minofu yanu (,,,).

Mapuloteni opangidwa ndi nyama amaphatikizapo nsomba, mazira, nyama, ndi mkaka monga tchizi. Zomera zimaphatikizapo tofu, tempeh, nyemba, nandolo, mtedza, mbewu, ndi zina zonse monga quinoa.

Gawo 3: Sankhani ma carbs ovuta

Carbs ndiye gwero la mafuta m'thupi lanu. Kuonjezera zina mu saladi yanu yam'mawa ndi lingaliro labwino, chifukwa izi zingakuthandizeni kuti mukhalebe olimba mpaka chakudya chanu chotsatira.

Carbs akhoza kugawidwa mu shuga, starches, ndi ulusi. Kumbukirani kuti shuga amawerengedwa kuti ndi carbs osavuta ndipo nthawi zambiri amalumikizidwa ndi kunenepa kwambiri, matenda amtima, komanso matenda amtundu wa 2, makamaka akamakonzedwa ().

Komano, sitashi ndi ulusi ndizovuta. Amakukusira pang'onopang'ono, zomwe zimatha kulimbikitsa shuga wathanzi wamagazi ().

Ndibwino kukonda ma carbs ovuta monga mbewu zonse, zipatso, nyemba zamasamba, kapena masamba owuma pama carbs osavuta monga mbewu zopangidwa, ma crackers, kapena croutons.

Ma carbs athanzi ndi monga mbatata, maapulo, nyemba zakuda, ndi sikwashi ya butternut.

Gawo 4: Onjezerani mafuta athanzi

Kuwonjezera mafuta mu saladi yanu ya kadzutsa kungathandize thupi lanu kuyamwa mavitamini osungunuka ndi mafuta ().

Mafuta abwino kwambiri amachokera kuzakudya zonse zamasamba monga ma avocado, maolivi, mtedza, ndi mbewu. Awa ndi mavitamini, michere yambiri, komanso mankhwala opindulitsa kuposa mafuta oyengedwa ngati mafuta azamasamba.

Mwakutero, mavalidwe omwe amadzipangira okha pogwiritsa ntchito mafuta azomera, monga azitona, avocado, kapena mafuta a fulakesi, ndi njira yabwino m'malo mwa mitundu yogula m'masitolo, yomwe nthawi zambiri imakhala ndi mchere kapena shuga wowonjezera.

Saladi ya kadzutsa wathanzi iyenera kuphatikiza ziweto zingapo, gwero la mapuloteni, ma carbs ovuta, komanso kukhudza mafuta athanzi.

Zosakaniza zomwe muyenera kupewa

Kuti mupange saladi wokhala ndi zakudya zopatsa thanzi kwambiri, yesetsani kuphatikiza zakudya zambiri zokhazokha komanso zochepa pomwe mungapewe zopangidwa mopambanitsa.

Ndibwino kuchepetsa kapena kusiya zina mwazosakaniza izi:

• Zakudya zokazinga, nyama zamafuta, komanso m'malo mwa nyama yolemera ndi sodium. Izi ziziwonjezera mafuta ndi mchere wambiri wosafunikira pa chakudya chanu.
• Masaladi ambiri ogulidwa m'sitolo. Izi zimakonda kudzazidwa ndi shuga ndi mchere pomwe mulibe mavitamini ndi michere yambiri.
• Mtedza wokazinga kapena wokazinga mafuta. Izi nthawi zambiri zimakhala ndi shuga kapena zimakhala ndi mafuta osafunikira, motero ndibwino kuti mutenge mtedza wosaphika kapena wowuma m'malo mwake.
• Mbewu zoyengedwa. Izi zimaphatikizapo pasitala woyera, croutons, kapena ma crackers, omwe amakhala opanda fiber, mavitamini, ndi mchere.
• Zipatso zotsekemera, zouma. Zipatso zouma zitha kukhala njira yathanzi m'malo mwa zipatso. Komabe, ndi bwino kupewa mitundu yotsekemera, chifukwa imanyamula shuga wosafunika wowonjezera.

M'malo mwake, yesani kusankha zakudya zomwe zatchulidwa m'mutu wapitawu.

Pewani nyama zamafuta, zakudya zokazinga, ndi zina zopangira mopitilira muyeso mukamapanga saladi wanu wam'mawa.

Malingaliro abwino a saladi ya kadzutsa

Masaladi a kadzutsa ndiosavuta kupanga, kunyamula, komanso kusunthika modabwitsa. Nawa malingaliro angapo kuti akulimbikitseni.

• Sipinachi-mabulosi saladi: sipinachi, yokhala ndi granola, ma walnuts, ma tangerines, zonunkhira za kokonati, ndi vinaigrette wabuluu
• Saladi waku Mexico: Letesi ya roma yokhala ndi mbatata, nyemba zakuda, chimanga, tsabola wofiira, salsa, ndi mavalidwe okhudzana ndi mapeyala
• Wosuta fodya sesame saladi: arugula wokhala ndi nsomba yosuta kapena tempeh, quinoa, nkhaka, nthangala za zitsamba, ndi madzi a mandimu
• Saladi wothira dzira: Kale anali ndi dzira losungunuka, ma cranberries, ma pecans, tomato wa chitumbuwa, ndi nyemba zonse zambewu
• Msuzi wothira-tofu: masamba osakaniza okhala ndi sikwashi, maapulo, radish, anyezi, ndi tofu wopunduka

Mutha kuchepetsa nthawi yanu yokonzekera pogwiritsa ntchito masamba omwe adatsukidwa kale, nkhumba zisanadulidwe, ndi zotsalira.

Masaladi a kadzutsa ndiosavuta kutenga popita. Onetsetsani kuti mwanyamula mavalidwewo padera kuti saladi yanu isatope.

Zakudya zam'mawa zam'mawa ndizosavuta kupanga. Mutha kuyesa kuphatikiza kwa saladi kotchulidwa pamwambapa kapena kusankha zosakaniza zomwe mumakonda.

Mfundo yofunika

Ma saladi atha kukhala njira yathanzi kuposa chakudya chanu cham'mawa.

Zomwe zimakongoletsedwa ndi zokometsera zopatsa thanzi zimatha kupereka maubwino angapo, kuphatikiza kugaya bwino chakudya, kuteteza matenda, komanso kuwonda.

Dzazani mbale yanu ndi zipatso ndi ndiwo zamasamba, ndipo onetsetsani kuti muli ndi gwero la ma carbs ovuta, mapuloteni, ndi mafuta athanzi.

Ngati mukufuna kugwedeza chakudya chanu cham'mawa, saladi imapanga chakudya cham'mawa chachikulu.

Kudya Chakudya: Saladi Yosasangalatsa