Njira Yotsimikiziridwa Mwasayansi Yoyambira Kulakalaka Zakudya Zathanzi

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Kodi sizingakhale zabwino ngati pangakhale njira yosavuta, koma yotsimikiziridwa ndi sayansi, yosinthira zokhumba zanu kuchokera pachakudya chopanda thanzi kukhala chakudya chopatsa thanzi, chabwino? Tangoganizirani momwe zingakhalire zosavuta kudya thanzi labwino ndikumverera bwino ngati mungakonde mapuloteni owonda, zipatso, ndi ndiwo zamasamba m'malo mwa tchipisi cha mbatata, pizza, ndi makeke. Mutha kukhala ndi mwayi!

Mwinamwake mwazindikira kuti pamene mumadya zakudya zopanda pake, mumazilakalaka kwambiri. Ngati muli ndi donut kapena sinamoni mpukutu wam'mawa, m'mawa kwambiri mumalakalaka chakudya china chokoma. Zikuwoneka kuti timadya moperewera-odzaza shuga kapena odzaza mchere-pomwe timafuna. Sayansi tsopano ikutsimikizira kuti zosiyana zingakhalenso zowona.

Kugwiritsa ntchito zakudya zopatsa thanzi kwakanthawi kwawonetsedwa kuti kukupangitsani kulakalaka zakudya zabwino. Kodi chinthu chomwe chikuwoneka chophweka chimatha kugwira ntchito? Malinga ndi kafukufuku ku Jean Mayer USDA Human Nutrition Research Center pa Kukalamba ku Tufts University ndi Massachusetts General Hospital, anthu omwe adatsata pulogalamu yodyera bwino adayamba kukonda chakudya chopatsa thanzi. Kusanthula kwaubongo kunachitika kwa omwe adatenga nawo kafukufukuyu isanayambe komanso pambuyo pa miyezi isanu ndi umodzi. Ophunzira omwe adayikidwa pa pulogalamu yodyera yathanzi adawonetsa kuchepa kwapakatikati pamalipiro aubongo pomwe akuwonetsedwa zithunzi zazakudya zopanda pake ngati ma donuts ndikuwonjezera kutsegulira mukawonetsedwa zakudya zathanzi ngati nkhuku yokazinga. Omwe sanatenge nawo gawo pazakudya zabwino amapitiliza kulakalaka zakudya zopanda thanzi zosasinthasintha.

Susan Roberts, wasayansi wamkulu ku USDA Nutrition Center ku Tufts adati, "Sitiyambitsa moyo wokonda zokazinga zaku France ndikudana, mwachitsanzo, pasitala wathunthu wa tirigu." Akupitiriza kunena kuti, "Chikhalidwe ichi chimachitika pakapita nthawi chifukwa cha kudya-mobwerezabwereza-zomwe zili kunja kwa chakudya choopsa." Phunziroli limatithandiza kumvetsetsa bwino momwe tingasinthire zolakalaka zathu. TINGATHE kudzikonza tokha, komanso ubongo wathu, kuti tisangalale ndi zosankha zathanzi.

Ndiye tingatani kuti tiyambe kusintha zokhumba zathu kukhala zabwino? Yambani ndi kusintha pang'ono, wathanzi monga kuwonjezera zipatso ndi ndiwo zamasamba pazakudya zanu. Simukudziwa kuti tiyambire pati? Yesani malangizo 5 osavuta awa:

1. Pezani njira zopangira masamba obiriwira muzakudya zanu powawonjezera ku ma omelets kapena frittatas, smoothies, ndi stews. Mwachitsanzo, onjezerani kale kapena sipinachi pachakudya chanu chomwe mumakonda kwambiri kapena onjezerani masamba obiriwira ku mabulosi amdima aliwonse monga mabulosi akutchire kapena mabulosi abulu kuti mulimbikitse michere yambiri.
2. Gwiritsani ntchito mbatata, kaloti kapena sikwashi yam'madzi mumsuzi wanu wopangira pasitala.
3. Gwiritsani ntchito dzungu loyera kapena zukini wonyezimira m'maphikidwe anu abwino a muffin kapena amakeke.
4. Onjezani avocado m'mawa anu kuti mukhale osasinthasintha.
5. Phatikizani zukini, bowa kapena biringanya zophika ku turkey kapena veggie meatballs

Yambani ndi izi zazing'ono zomwe zasinthidwa ndipo ndani akudziwa, posachedwa mungakhale mukulakalaka saladi yayikulu yodzaza masamba pazakudya zamasana zachi French!

Kuyang'ana maphikidwe athanzi okhala ndi zakudya zambiri zokuthandizani kuti muchepetse thupi? Magazini a Shape Junk Food Funk: The 3, 5, and 7-day Junk Food Detox for Loss Light and Better Health zimakupatsani zida zomwe mungafunike kuti muthetse zilakolako zanu zazakudya ndikuwongolera zakudya zanu, kamodzi kokha. Yesani maphikidwe 30 oyera ndi athanzi omwe angakuthandizeni kuwoneka bwino komanso kumva bwino kuposa kale. Gulani buku lanu lero!

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