Zakudya 5 Zabwino ndi Zakudya 5 Zoyenera Kupewa (Kudya Zakudya Zopatsa Thanzi)

Timamva njala pang'ono masana titadya chakudya chamasana, sichoncho? Kapena timamva njala pang'ono tisanadye chakudya chamadzulo. Pa nthawiyi, tazolowera kudya 'zokhwasula-khwasula' zazing'ono. Koma si zokhwasula-khwasula zonse zomwe timadya zomwe zimakhala zabwino kwa thupi lathu. Makamaka ngati muli munthu amene akudwala matenda monga Matenda a Shuga (Type 2 Diabetes) kapena Kunenepa Kwambiri, muyenera kuganizira kawiri izi.

Kodi chakudya chabwino ndi chiyani? Mwachidule, chiyenera kukupatsani mapuloteni kapena ulusi , kapena zonse ziwiri. Mwanjira imeneyi mumamva kukhuta. Chiyeneranso kupereka mphamvu yabwino popanda kuwonjezera ma calories osafunikira. Chakudya chachizolowezi chiyenera kukhala ndi ma calories pakati pa 100-150 kwa mkazi ndi pafupifupi ma calories 200 kwa mwamuna.

Chofunika kwambiri ndi kupewa kudya zakudya zokhwasula-khwasula zomwe zili ndi shuga wambiri komanso chakudya chokonzedwa bwino momwe mungathere. Izi zingayambitse kuchuluka kwa shuga m'magazi mwanu kukwera mwadzidzidzi. Tiyeni tiwone zakudya zokhwasula-khwasula zomwe zili zabwino kwa ife komanso zomwe tiyenera kuzipewa.

Zakudya 5 Zabwino Kwambiri Zokhudza Thupi

Nazi zakudya zopatsa thanzi komanso zokoma zomwe mungadye popanda mantha.

1. Kudya nyemba ndi ndiwo zamasamba

Mukhoza kupanga chakudya chotsika mtengo komanso chokhala ndi mapuloteni ambiri pogwiritsa ntchito zinthu monga nsawawa, nandolo, ndi nyemba zofiira zomwe zimapezeka mosavuta m'nyumba mwathu. Izi zimatchedwa 'Bean Dip'. Kunena zoona, ndi phala lopangidwa pophwanya chinthu chonga nyemba.

Kuphatikiza kwa ulusi ndi mapuloteni mu nyemba kumathandiza kulamulira kuchuluka kwa shuga m'magazi. Sikuti kokha, komanso nyemba ndi gawo lofunika kwambiri pa zakudya za DASH, zomwe zimalimbikitsidwa poletsa kuthamanga kwa magazi.

Momwe mungapangire izi: Tengani theka la chikho cha nyemba/nyemba zopanda mchere wambiri, ziikeni mu chophikira chakudya ndi msuzi wa nkhuku wopangidwa kunyumba kapena wopanda mchere wambiri, ndipo sakanizani mpaka zitakhala zosalala. Kenako sangalalani ndi msuzi uwu ndi ndiwo zamasamba zosaphika monga kaloti, nkhaka, ndi udzu winawake.

2. Ufa wa oatmeal

Ndani anati oats ndi chakudya cham'mawa chokha? Oats ali ndi ulusi wambiri wosungunuka, zomwe zimapangitsa kuti akhale chakudya chofunikira kwa anthu odwala matenda a shuga ndi matenda a mtima.

Kafukufuku waposachedwapa wapeza kuti kudya zakudya zokhala ndi ulusi wambiri kumachepetsa chiopsezo cha matenda monga matenda a shuga, matenda a mtima, komanso kunenepa kwambiri. Ngakhale kuti oats ali ndi chakudya cham'mawa , ndi chakudya chabwino chomwe chili ndi ubwino m'thupi.

Koma kumbukirani, mapaketi a oatmeal ogulitsidwa m'sitolo okhala ndi shuga wowonjezera si abwino. M'malo mowonjezera shuga kapena uchi ku oats yanu, onjezerani mtedza monga cashews kapena amondi.

3. Yogurt yachi Greek yopanda mafuta

Ili ndi mapuloteni ambiri kotero kuti mumamva kukhuta ngakhale mutadya pang'ono. Kutengera mtundu wa yogati yachi Greek yomwe mungasankhe, chikho chimodzi (nthawi zambiri ma ounces 5.3) chingakhale ndi magalamu 12 mpaka 24 a mapuloteni . Mkaka wopanda mafuta ambiri ndi gawo lofunika kwambiri pa zakudya za DASH, zomwe zimalimbikitsidwa kwa anthu omwe ali ndi kuthamanga kwa magazi.

4. Kamtengo ka tchizi wopanda mafuta ambiri ndi zipatso zatsopano

Ichi ndi chakudya chabwino kwambiri chodyera mukakhala ndi nthawi yochepa. Chimakupatsani calcium ndi vitamini C wambiri. Chilinso ndi magalamu 8 a mapuloteni ndi magalamu 4 a ulusi. Chidutswa cha tchizi chopanda mafuta ambiri ndi kuphatikiza kwabwino kokhala ndi kapu ya sitiroberi.

5. Ma Pistachio

Ma pistachio ndi mtundu wa mtedza womwe uli ndi chakudya chochepa komanso uli ndi mafuta ambiri a monounsaturated acids . Mtundu uwu wa mafuta umathandiza kuchepetsa kuchuluka kwa cholesterol yoyipa m'thupi.

Mukagula ma pistachio m'sitolo, muwagule ndi chipolopolocho . Chifukwa tikamadya ndi chipolopolocho chachotsedwa, mwachibadwa timalamulira kuchuluka kwa chakudya chomwe timadya. Tikawona mulu wa zipolopolo patsogolo pathu, timaganiza kuti, "Zakwanira." Mwina tinadya ma pistachio pafupifupi 49 nthawi imodzi, zomwe ndi pafupifupi magalamu 100.

Mitundu 5 ya zokhwasula-khwasula zomwe mungapewe momwe mungathere

Ngakhale izi ndi zokoma, sizothandiza kwambiri m'thupi. Muyenera kupewa kuzidya, makamaka ngati mumazidya pafupipafupi.

1. Ma Chips a Mbatata

Ngakhale n'zosavuta kupeza paketi ya mbatata mukakhala ndi njala, sizipereka zakudya zilizonse. Zili ndi sodium wambiri, kapena mchere wambiri . Zilinso ndi mapuloteni ochepa kwambiri ndipo zilibe ulusi konse.

2. Ziphuphu

Ma crackers sangakupangitseni kumva njala kwa nthawi yayitali. Chakudya chopanda ulusi wambiri ichi, chokhala ndi mchere wambiri, sichingakupatseni mphamvu zomwe mungayembekezere, komanso sichingakupangitseni kumva kukhuta. Koma pali ma crackers ena omwe ali ndi ulusi wambiri komanso sodium yochepa. Ngati muwawonjezera tchizi chopanda mafuta ambiri, mutha kusintha kuchoka pa chakudya chopanda thanzi kukhala chakudya chabwino.

3. Granola Bar (Granola kapena Cereal Bar)

Zoonadi, pali mipiringidzo ya granola yomwe imati ndi yathanzi kwambiri. Koma mipiringidzo yambiri yomwe ilipo pamsika "si yosakaniza bwino mafuta, mapuloteni, ndi chakudya, koma m'malo mwake, akatswiri azakudya amati, ndi chakudya chopatsa thanzi , chopanda ulusi ndi michere ina." Mudzakhalanso ndi njala mkati mwa ola limodzi mutadya.

4. Ma Pretzel

Ngati mukuganiza kuti ma pretzel ndi 'otetezeka' poyerekeza ndi zokhwasula-khwasula zina, ganiziraninso. Angakhale ndi mafuta ochepa, koma alibe zakudya zina kuposa pamenepo. Ndipotu, zapezeka kuti kudya ma pretzel ochepa kumabweretsa shuga wambiri m'magazi kuposa kudya ma piece a mbatata.

5. Mapaketi a zokhwasula-khwasula a makeke okhala ndi ma calories 100

Izi n'zosavuta kugula m'sitolo, ndipo kuchuluka kwa chakudya chomwe mumadya kumawongoleredwanso. Koma kudya izi sikukupangitsani kukhala okhutira, ndipo sikuthandiza kuchepetsa kuchuluka kwa shuga m'magazi. Nthawi zambiri zimapangidwa ndi ufa woyera ndi shuga. Zimakhalanso ndi michere yochepa komanso ulusi wochepa.