Ubwino Wodya nthochi

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Nthawi zambiri ndimafunsidwa za malingaliro anga pa nthochi, ndipo ndikawapatsa magetsi obiriwira anthu ena amafunsa, "Koma kodi sakunenepa?" Chowonadi ndi chakuti nthochi ndi chakudya chenicheni champhamvu - bola ngati simupyola muyeso.

Kafukufuku waku Appalachian State University, yemwe adayerekeza nthochi ndi chakumwa chamasewera panthawi yokwera njinga kwambiri, adapeza kuti nthochi zimapatsa maubwino angapo. Kuphatikiza pakupereka ma antioxidants omwe sapezeka muzakumwa zamasewera, amanyamula zakudya zambiri komanso kuphatikiza bwino kwa shuga wachilengedwe. Mu kafukufukuyu, oyendetsa njinga ophunzitsidwa bwino akumwa kapu ya chakumwa chochuluka cha carb kapena kutsitsa theka la nthochi mphindi 15 zilizonse pa mpikisano wa maola awiri ndi theka mpaka atatu. Zitsanzo zamagazi zomwe zidatengedwa kale komanso pambuyo pake zidawulula kuti oyendetsa njinga adakumana ndi zovuta zofananira, komanso kusintha kwakukulu mu dopamine-neurotransmitter yomwe imathandizira kuyenda komanso kusangalala pambuyo podya nthochi. Kafukufuku wina akuwonetsanso kuti kuchepa kwa dopamine kumatha kumangirizidwa ku kunenepa kwambiri.

Koma nthochi si za othamanga okha. Ngakhale zili zowona kuti nthochi zimanyamula ma carbs ambiri pakuluma kuposa zipatso zina (chifukwa ndizotsika m'madzi), palibe chifukwa chozipewa, ngakhale mukuyesera kuti muchepetse thupi. Nthochi ndizopangira potaziyamu, chopatsa thanzi m'thupi chomwe, kuwonjezera pakuchepetsa kuthamanga kwa magazi, chimathandizira kuthandizira kukonzanso minofu ndikukhala ngati diuretic yachilengedwe yomwe imachepetsa kusungidwa kwamadzi ndi kuphulika. Kuchuluka kwa vitamini B6 mu nthochi kumathandizanso kuti shuga azikhala wathanzi komanso ndikofunikira kuti pakhale ma neurotransmitters omveka ngati serotonin ndi norepinephrine. Nthomba zimadzazidwanso ndi fiber, zomwe zimalimbikitsa kukhuta komanso zimapangitsa kuti thupi likhale ndi thanzi labwino.

Nkhani ina yabwino: nthochi ndizosavuta kuphatikizira pazakudya zanu. M'buku langa latsopano kwambiri, Ndivhuwo Nokha Wochepa, Ndili ndi maphikidwe angapo a nthochi, kuphatikiza tiyi wanga wobiriwira ndi Vanilla Banana Almond Smoothie ndi chotupitsa cha Vanilla Almond Frozen Banana. Alinso pamndandanda wa zipatso zomwe mungagwiritse ntchito podzipangira zakudya zanu pogwiritsa ntchito lingaliro langa la "zithunzi zisanu" (zakudya zopangidwa kuchokera ku magawo enaake a zokolola, tirigu wathunthu, mapuloteni owonda, mafuta opangira mbewu, ndi zokometsera zachilengedwe) .

Nazi zitatu zomwe ndimakonda kwambiri zokhutiritsa koma zocheperako za kadzutsa ndi zokhwasula-khwasula:

AB&B yotseguka nkhope

Gawani chidutswa chimodzi cha 100% ya mkate wambewu wokwanira ndi supuni 2 za batala wa amondi, pamwamba ndi gawo la masentimita asanu a nthochi yosalala, kuwaza sinamoni wapansi, ndikusangalala ndi chikho cha madzi oundana kapena mkaka wa nondairy.

Banana muselix

Pindani gawo la masentimita asanu a nthochi yochepetsedwa mu ma ouniki 6 a nonfat organic Greek yogurt kapena njira ina ya nondairy ndi kotala limodzi la chikho chofufumitsa oats, ma supuni awiri odulidwa kapena mtedza wodulidwa, ndikugwedeza mowolowa manja kwa mtedza. Lolani chisakanizocho kuti chikhale mufiriji usiku wonse kuti chikhale chowonjezera kwambiri, kapena chiimitseni kuti musangalale ngati ayisikilimu.

Chokoleti cha nthochi cha nthochi chosakanikirana

Sungunulani chikho cha kotala cha tchipisi cha chokoleti chakuda, monga Dagoba Chocodrops, omwe ndi 73 peresenti yamdima. Pindani mu supuni 1 ya ginger watsopano wothira ndi gawo limodzi la chimanga chotutuma ngati Arrowhead Mills mapira kapena mpunga wabulauni. Ikani chokoleti chosakaniza ndi ma ola 6 osagwiritsa ntchito yogurt yogiriki kapena njira ina ya nondairy ndi gawo la 5-inchi la nthochi wodulidwa.

Kodi mumakonda nthochi ziti? Tumizani malingaliro anu ku @cynthiasass ndi @Shape_Magazine.

Cynthia Sass ndi katswiri wazakudya wolembetsedwa yemwe ali ndi digiri ya master mu sayansi yazakudya komanso thanzi la anthu. Amawonedwa pafupipafupi pa TV yadziko, iye ndi Maonekedwe akuthandizira mkonzi ndi mlangizi wazakudya ku New York Rangers ndi Tampa Bay Rays. Zake zaposachedwa New York Times wogulitsa kwambiri ndi Ndivhuwo Nokha Ochepa: Gonjetsani Zolakalaka, Makilogalamu Akutaya, Ndi Kutaya Ma Inchesi.

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