Nkhani Zodabwitsa Pazakudya Zanu Zoyenera

Zamkati

• Mukuda nkhawa ndi khofi ndi zakudya zina? Mutha kudabwa kumva kuti ndi zakudya zingati - ndi khofi - zomwe zimakwanira pazakudya zabwino.
• Pano pali nkhani zamkati za rap yoyipa komanso ubwino wathanzi wa khofi.
• Palibe chifukwa chokhala ndi ng'ombe ndi ng'ombe! M'malo mwake, pali maubwino angapo azakudya za ng'ombe ndi malo ake mumadongosolo anu azakudya zabwino.
• Ubwino Wathanzi la Mbatata - ndi Ma Carb Abwino
• Mwawerenga zambiri za ma carbs okwera omwe amapakira mapaundi. Tsopano werengani zamaubwino abwino a mbatata ndi ma carb athanzi.
• Lembani ndodo zankhuku ndikusunthira bowa pamndandanda wopanda zakudya kuti mupeze zabwino za bowa & mbale zathanzi mu zakudya zanu.
• Zakudya Zathanzi Za nkhuku
• Ubwino wa Bowa
• Kuphika Shrimp: Khalani Wabwino Pamtima Wanu
• Kudya nkhanu kumatha kukhala gawo lamtima wathanzi - choncho onjezerani zophika nsomba pamndandanda wazomwe muyenera kuchita!
• Onaninso za

Mukuda nkhawa ndi khofi ndi zakudya zina? Mutha kudabwa kumva kuti ndi zakudya zingati - ndi khofi - zomwe zimakwanira pazakudya zabwino.

Zina mwa zochitika izi zikumveka ngati zodziwika bwino?

1. Pamene mukuyitanitsa cappuccino yanu yam'mawa, mumazengereza kwa mphindi imodzi, ndikudabwa ngati muyenera kumwa tiyi wobiriwira m'malo mwake, popeza palibe phindu lenileni la thanzi la khofi.
2. Pambuyo pake pakhola la saladi, mumadutsa omwe amagulitsira broccoli m'malo mwa bowa ndipo mumadzimva kuti ndinu olakwa chifukwa chosapanga mavitamini ambiri pazakudya zabwino.
3. Pa chakudya chamadzulo, mukudziwa kuti nkhuku ikhoza kukhala yamafuta ochepa, koma mukulakalaka nyama yang'ombe, chifukwa chake mumaponya siriloin pa grill ndikulonjeza kuti mupange dongosolo loyenera la chakudya - mawa.

Mukuganiza? Pankhani yakudya koyenera, simunachite zoyipa lero. Zakudya zambiri - kuphatikiza khofi, ng'ombe ndi bowa - zakhala zikudziwika kuti mwina ndi masoka azakudya (khofi kapena mafuta ochulukirapo) kapena, ngati bowa, wimps wazakudya. Koma kafukufuku waposachedwa akutsimikizira kuti iwo, ndi zinthu zina zitatu zonyozedwa, ali ndi zambiri zoti apereke ndipo akuyenera kukhala nawo pamakonzedwe anu athanzi.

Pano pali nkhani zamkati za rap yoyipa komanso ubwino wathanzi wa khofi.

The Bad Rap: Khofi Caffeine ndiyabwino kwa inu chifukwa imakupangitsani kukhala ndi nkhawa komanso jittery.

Zowona Zathanzi: Khofi Ndi ma antioxidants ambiri pakamwa kuposa tiyi wobiriwira kapena wakuda, makapu anu a java - caffeine kapena decaffeine - atha kuteteza matenda okhudzana ndi zaka monga Parkinson ndi Alzheimer's, malinga ndi kafukufuku mu Journal of Agricultural Chemistry.

Kafukufuku wowonjezera akuwonetsa kuti maubwino ena a khofi atha kuphatikizanso kuchepetsa chiopsezo cha:

• matenda amtima
• khansa ya m'mawere
• mphumu
• miyala yamtengo wapatali
• ming'alu
• matenda ashuga

Lipoti laposachedwapa mu nyuzipepala ya Diabetes Care linapeza kuti amayi omwe amamwa khofi tsiku lililonse amachepetsa matenda awo ashuga mwa 13%; kukhala ndi makapu awiri kapena atatu kumachepetsa chiopsezo ndi 42 peresenti. Onetsetsani kuti mumachepetsa zowonjezera, popeza kulowetsa chikho chanu ndi shuga, ma syrups ndi kirimu kumatha kuchepetsa phindu la khofi.

Palibe chifukwa chokhala ndi ng'ombe ndi ng'ombe! M'malo mwake, pali maubwino angapo azakudya za ng'ombe ndi malo ake mumadongosolo anu azakudya zabwino.

Rap Rap Yoipa: Ng'ombe Kuluma kulikonse kumakhala kodzaza ndi mafuta odzaza mtsempha - ndi matani a calories.

Zoona Zathanzi: Ng'ombe Ndibwino kuti azimayi azidya mafuta okwana ma ouniki atatu kapena atatu pasabata. (Kudulidwa kwamafuta pang'ono kumadziwika kuti "loin" kapena "kuzungulira.") M'zaka khumi zapitazi, makampani opanga ng'ombe adasintha momwe ng'ombe zimadyetsedwera ndikuleredwa kuti ziwonjezere phindu la ng'ombe popanga nyama yotsitsika. “Kudulidwa kochuluka kwa nyama ya ng’ombe tsopano kumachepa ndi mafuta ndi pafupifupi 20 peresenti ndipo kumakhala ndi chiŵerengero chathanzi cha mafuta “abwino” ndi “oipa” kuposa kale,” akufotokoza motero Sue Moores, M.S., R.D., mlangizi wa kadyedwe kake ku St. Paul, Minn.

Zakudya zina zopatsa thanzi zimaphatikizira conjugated linoleic acid (CLA), mafuta athanzi omwe angachepetse mafuta a LDL ("oyipa"), kuchepetsa kunenepa ndikuletsa khansa, ofufuza akuti. Izi zikutanthauza kuyika mbale ya masamba osakanikirana ndi ma ounces atatu a sirloin wochepa kwambiri kapena kuphatikizira gawo limodzi la steak ndi mbatata pa chakudya chamadzulo kungakhale sitepe lakuteteza matenda mu dongosolo lanu la zakudya zopatsa thanzi.

Kugwiritsa ntchito modzipereka kumangopereka 39% ya vitamini B12 yomwe thupi lanu limafuna tsiku lililonse, komanso imapereka 36% ya zinc yanu ya tsiku ndi tsiku ndi 14% ya chitsulo chanu cha tsiku ndi tsiku - mchere awiri omwe azimayi ochepa amakhala ndi okwanira ndipo amafunika kudziwa za kuthana ndi dongosolo lazakudya zabwino.

Sankhani ng'ombe "yodyetsedwa ndi udzu" ngati kuli kotheka: imakhala ndi CLA yochuluka kuwirikiza kawiri ndi mafuta a omega-3 amoyo wathanzi kuposa mitundu yodyetsedwa ndi tirigu, malinga ndi kafukufuku waposachedwapa wochokera ku yunivesite ya Melbourne ku Australia. Ma Omega-3 ndi ofunikira pakukula kwa ubongo ndikugwira ntchito ndipo ayenera kukhala gawo la dongosolo lililonse la zakudya zopatsa thanzi. [Mutu = Ubwino wathanzi la mbatata: nkhani yabwino yokhudza ma carbu athanzi ndi mbatata.]

Ubwino Wathanzi la Mbatata - ndi Ma Carb Abwino

Mwawerenga zambiri za ma carbs okwera omwe amapakira mapaundi. Tsopano werengani zamaubwino abwino a mbatata ndi ma carb athanzi.

Rap Rap Yoyipa: Mbatata Chakudya chochuluka cha carb ichi chimawunjikana pa mapaundi.

Zowona Zathanzi: Mbatata Mbatata yophika sing'anga ili ndi zopatsa mphamvu 160 komanso pafupifupi magalamu anayi a fiber. Kuphatikiza apo, mbatata ndi yomwe idakwera kwambiri pamndandanda wazakudya zopangidwa ndi ofufuza ku University of Sydney ku Australia, ndikumenya zakudya zina 37, kuphatikiza mpunga wabulauni, buledi wambewu zonse ndi pasitala wa tirigu wathunthu, zinthu zomwe nthawi zambiri zimaphatikizidwa muzakudya zopatsa thanzi .

Omwe amadya ma carb ochepa nthawi zambiri amapewa mbatata chifukwa amakhala okwera kwambiri pamlingo wotchedwa glycemic index (GI), muyeso wa momwe amakwezera shuga m'magazi mwachangu. Akatswiri ena amati zakudya zamafuta apamwamba zimayambitsa njala ndipo zimayambitsa kuchuluka kwa insulin, komwe kumatha kupangitsa kuti thupi lizisunga mafuta ochulukirapo, omwe amapikisana ndi dongosolo loyenera la zakudya.

Koma chiphunzitsochi ndichotsutsana. "Ndipo, mulimonsemo, GI imangokhala chinthu chofunikira ngati mutakhala ndi mbatata yophika popanda china chilichonse. Mukangoyikweza ndi china chake - nyemba zamchere kapena ndiwo zamasamba, mwachitsanzo - kapena muzidya ndi zakudya zina monga gawo la chakudya, thupi lanu limatenga nthawi yayitali kuti chigayike ndipo sizimayambitsa tsabola wambiri m'magazi a shuga, "atero a Moores.

Ngakhale kafukufuku waposachedwa ku Harvard adapeza kuwonjezeka pang'ono kwa mtundu wachiwiri wa matenda ashuga pakati pa omwe amadya mbatata ndi French mwachangu, chiopsezo chidali chachikulu kwa azimayi onenepa kwambiri omwe amadya m'malo mwa njere zonse. dongosolo lazakudya zabwino.]

Lembani ndodo zankhuku ndikusunthira bowa pamndandanda wopanda zakudya kuti mupeze zabwino za bowa & mbale zathanzi mu zakudya zanu.

Zakudya Zathanzi Za nkhuku

The Bad Rap: Nkhuku, Nyama Yamdima Chidole chija chimatha kukhala chonyowa komanso chokoma kuposa bere, koma mafuta onsewo amawapangitsa kukhala osadyera ayi.

Zoona Zaumoyo: Nkhuku, Nyama Yakuda Ounce kamodzi kokha, nkhuku zamdima zimakhala ndi mafuta ochulukirapo katatu kuposa nyama yoyera, koma magalamu owonjezerawo samakhala saturated. Ndi mafuta okhathamira omwe amakhudzidwa ndi zakudya zabwino.

Kuphatikiza apo, 3-ounce yogulitsa nyama ya ntchafu imapereka:

• pafupifupi 25 peresenti yachitsulo yowonjezera
• kawiri riboflavin
• kuposa kawiri nthaka

kuposa gawo lomwelo la nyama ya m'mawere, zakudya zomwe zili zofunika kwambiri m'zakudya zopatsa thanzi, ndipo zimangowonjezera ma calories 38 okha.

Malangizo a bonasi: Ziribe kanthu zomwe mungakonde, musadye khungu chifukwa limawonjezera mafuta opatsa mphamvu 61 ndi magalamu 8 amafuta (makamaka odzaza). Siyani izi mukamaphika, komabe; Kafukufuku akuwonetsa kuti kuphika nkhuku ndi khungu sikusintha mafuta ake - omwe ndi abwino pazakudya zabwino - koma amadzetsa mbalame yopatsa juisi.

Ubwino wa Bowa

Bad Rap: Bowa Bowawa alibe mavitamini ndipo ali m'gulu lomwelo la "bowo lakuda" lomwe lili ndi letesi wa iceberg.

Zoona Zaumoyo: Bowa Bowa ali ndi mphamvu zolimbana ndi matenda, malinga ndi kafukufuku waposachedwapa wochokera ku yunivesite ya Penn State - kulimbikitsa kwakukulu kwa zakudya zina komanso gawo labwino kwambiri la zakudya zopatsa thanzi.

Buluu woyera, crimini, shiitake, maitake ndi king oyster bowa zonse zimakhala ndi zinthu zomwe zimathandizira ma cell oyera kuti achepetse kupanga mankhwala ofunikira owononga khansa, atero ofufuza.

Kafukufukuyu adawonetsanso kuti bowa amapereka michere yosiyanasiyana pazakudya zathu zathanzi; ma ola atatu okha (pafupifupi bowa zisanu zazikulu) amapereka zopitilira 10 peresenti ya chakudya chovomerezeka cha riboflavin, niacin, vitamini B5, mkuwa ndi potaziyamu - zonse zosakwana ma calories 30. [mutu = Kuphika nkhanu: uku ndi gawo lofunikira pazakudya zabwino za mtima wanu - kwenikweni.]

Kuphika Shrimp: Khalani Wabwino Pamtima Wanu

Kudya nkhanu kumatha kukhala gawo lamtima wathanzi - choncho onjezerani zophika nsomba pamndandanda wazomwe muyenera kuchita!

Rap yoyipa: nkhanu Akusambira ndi mtsempha wamafuta wamafuta wamafuta, kukuika pachiwopsezo cha matenda amtima.

Zowona Zathanzi: Shrimp Nkhanu zitha kukhala gawo la mtima wanu zakudya zabwino - zowonadi! Amakhala ndi mafuta ochepera gramu imodzi pa ma ola atatu otumikira (pafupifupi 15 shrimp). "Ndi mafuta okhuta, osati mafuta odyera, omwe ndi omwe amachititsa kuti magazi azikhala ndi milingo yambiri," mlangizi wazakudya Sue Moores akufotokoza. Koma zomwe shrimp ili nazo zingakhale zofunika kwambiri kuposa zomwe alibe. Ndi chimodzi mwazakudya zochepa mwachilengedwe zomwe zili ndi vitamini D wambiri ndipo zili ndi michere yambiri yopanga mafupa kuposa galasi la mkaka la 8-ounce, pafupifupi gawo limodzi mwa magawo atatu a mlingo woyenera wa tsiku ndi tsiku wa zakudya zopatsa thanzi.

Pafupifupi 36 peresenti yaife samapeza vitamini D yomwe timafunikira, kuyika pachiwopsezo cha:

• kukhumudwa
• matenda oopsa
• kufooka kwa mafupa
• Matenda osokoneza bongo

Chakudya chilichonse chomwe chimapereka vitamini D wochuluka chotere chiyenera kukhala gawo lazakudya zopatsa thanzi.

Ngati mitu yaposachedwa yakuda nkhawa za kuchuluka kwa nsomba mu mercury, pumulani - nkhanuzi zili pamndandanda wazakudya zam'madzi zotsika kwambiri za U.S. Izi zikutanthawuza kuti mutha kukhala ndi mavitamini atatu pa sabata popanda kudandaula za momwe mankhwala a mercury angakhudzire-kapena dongosolo la mitsempha ya mwana wanu wosabadwa.

Onaninso za