Tonsefe timakonda kudya pang'ono, kumwa chakumwa. Maswiti omwe timadya nthawi ya tiyi masana, paketi ya tchipisi zomwe timadya tikuonera kanema, botolo la soda lomwe timamwa tikakumana ndi anzathu... izi zakhala gawo la miyoyo yathu. Koma kodi mudaganizapo za zakudya zomwe zakudya ndi zakumwazi zimapatsa matupi athu? Nthawi zambiri, zakudya ndi zakumwazi sizili ndi phindu lililonse pa thanzi, koma zili ndi ma calories okha. Lero, tiyeni tikambirane za "ma calories opanda kanthu" kapena "Ma calories opanda kanthu".
Mwachidule, kodi 'ma calories opanda kanthu' awa ndi chiyani?
Mawu oti "chopanda kanthu" amatanthauza "palibe." "Ma calories opanda kanthu" ndi chinthu chomwecho. Ngakhale kuti zakudya izi zimapatsa thupi lanu ma calories (monga mphamvu), sizipereka china chilichonse chofunikira pa thanzi. Makamaka, zilibe michere, monga mavitamini, mchere, ulusi, kapena mankhwala achilengedwe.
Mwachidule, izi zili ngati bokosi lopanda kanthu lokhala ndi mitundu yokongola koma mkati mwake mulibe chilichonse. Zimangopatsa mphamvu thupi, koma palibe chomwe chimalepheretsa zakudya.
Pali zifukwa ziwiri zazikulu zomwe zimawonjezera ma calories opanda kanthu muzakudya zathu:
1. Chilichonse chokhala ndi shuga wambiri kapena zotsekemera zina.
2. Chilichonse chomwe chili ndi mafuta ndi mafuta ochulukirapo.
Tiyeni tiwone olakwa awiriwa padera.
Choyambitsa #1: Shuga ndi zotsekemera zambiri
Tonsefe tikudziwa kuti kuchuluka kwa shuga m'zakudya zomwe timadya ndi kumwa ndi kwakukulu kwambiri kuposa kale. Makamaka, ma calories osafunikira awa amawonjezeredwa m'matupi athu kuchokera ku zakumwa zomwe timamwa, m'malo mwa chakudya chomwe timadya. Tangoganizirani kuchuluka kwa shuga komwe mumawonjezera m'thupi lanu kuchokera ku chakumwa chimodzi chokoma patsiku.
Kafukufuku wapeza kuti mosadziwa timadya ma calories ambiri owonjezera patsiku kuchokera ku shuga. Ma calories owonjezerawa amawonjezeka kufika pamlingo waukulu pakatha mwezi umodzi. Ichi nthawi zambiri chimakhala chifukwa chachikulu chonenepa.
Tiyeni tiwone zomwe mabomu a shuga awa ali.
| Mtundu wa chakudya/chakumwa | Tiyeni tiphunzire za shuga wobisika. |
|---|---|
| Soda ndi zakumwa zina zotsekemera | Izi ndi zomwe zimayambitsa vutoli. Zakumwa za zipatso zogulidwa m'sitolo, mandimu, ndi zakumwa zamasewera zimakhala ndi shuga wambiri. Botolo la soda limatha kukhala ndi supuni 8-10 za shuga. |
| Zakumwa zabwino kwambiri za khofi ndi tiyi | Khofi wozizira, milkshake, ndi faloodas zomwe timamwa m'masitolo zili ndi shuga wambiri. Ngakhale kuti ndi zokoma kwambiri, zimakhala ndi ma calories ambiri. |
| Makeke, makeke ndi mabisiketi | Zambiri mwa "zakudya zathu zazifupi" zili m'gulu ili. Ma muffin ogulidwa m'sitolo, makeke, kapena bun yokoma imakhala ndi shuga wambiri kuposa momwe mungaganizire. Izi ndi ma calories opanda kanthu. |
| Zakudya zam'mawa zotsekemera | Mukayang'ana chizindikiro cha mapaketi a oatmeal okometsedwa ndi ma cornflakes omwe nthawi zambiri amaperekedwa kwa ana, mudzamvetsa kuchuluka kwa shuga. Nthawi zambiri, chinthu chachiwiri chingakhale "shuga". |
| Ma sosi ndi manyuchi (Zokometsera) | Zakudya monga ketchup, chili sauce, ndi pancake syrup zilinso ndi shuga wobisika wambiri. Kuchuluka pang'ono kuli bwino, koma kuwonjezera zambiri kungapangitse kuti zikhale ndi ma calories ambiri. |
Choyambitsa #2: Mafuta ndi mafuta ambiri
Choyambitsa chachiwiri ndi mafuta ochulukirapo ndi mafuta. Ngakhale mafuta ena (monga omwe ali ndi mafuta acids abwino monga omega-3) ndi abwino kwa thupi, nthawi zambiri zakudya zomwe timadya zimakhala ndi mafuta osapatsa thanzi. Makamaka mafuta oipa otchedwa mafuta okhuta ndi mafuta osinthika .
Chofunika kwambiri n'chakuti, gramu imodzi ya mafuta imakhala ndi ma calories ochulukirapo kuwirikiza kawiri kuposa gramu imodzi ya chakudya (wowuma) kapena mapuloteni.
- 1 gramu ya mafuta = pafupifupi ma calories 9
- Gramu imodzi ya mapuloteni kapena chakudya cham'mawa = pafupifupi ma calories anayi
Kodi mukumvetsa? Izi zikutanthauza kuti mafuta ochulukirapo akangowonjezeredwa, kuchuluka kwa ma calories muzakudya kumakwera kwambiri. Chitsanzo chabwino cha izi ndi chakudya chofulumira. Tiyeni tiwone zakudya zopanda mafuta zomwe zili ndi mafuta ambiri.
| Mtundu wa chakudya | Samalani ndi mafuta ochulukirapo. |
|---|---|
| Zakudya zachangu | Izi zikuphatikizapo ma French fries, nkhuku strips, zakudya zokazinga kwambiri, kottu, mpunga wokazinga, ndi zina zotero. Mafuta omwe amagwiritsidwa ntchito popanga zinthuzi ndi ochuluka. Komanso, msuzi womwe umawonjezeredwa umakhala ndi mafuta ambiri. |
| Mayonesi | Mayonesi amapangidwa kuchokera ku mafuta ndi mazira a yolk. Chifukwa chake, ali ndi ma calories ndi mafuta ambiri. Supuni ziwiri za mayonesi pa sangweji kapena saladi zidzawonjezera ma calories ambiri muzakudya zanu. |
| Ma chips ndi popcorn mu microwave | Mbatata ndi chimanga ndi zakudya zopatsa thanzi, koma zikapakidwa mafuta ndi mchere, zimakhala ndi ma calories ambiri opanda kanthu. Makamaka paketi ya tchipisi zochokera ku sitolo imakhala ndi mafuta ndi ma calories ambiri. |
| Zokoka | Ma cracker ambiri amapangidwa ndi ufa woyera ndi mafuta ochepa a haidrojeni, omwe sapatsa thanzi thupi. |
| Zokhwasula-khwasula Zozizira | Zakudya zachangu monga pizza, rolls, soseji, ndi parathas zomwe zimapezeka mufiriji ya supermarket nthawi zambiri zimakhala ndi mafuta ambiri komanso ma calories opanda kanthu. |
Ndiye kodi timachita chiyani?
Tsopano mwina mukuganiza kuti, "O, ndiye kuti sindingathe kudya chilichonse mwa zinthu izi zomwe ndimakonda?" Ayi, sichoncho. Chofunika apa ndi "kuchuluka ndi kuchuluka" (kuchepetsa).
Simuyenera kuchotsa kwathunthu zakudya zopanda ma calories m'moyo wanu. Koma, musazipange kukhala chakudya chanu chachikulu. Palibe vuto kudya pang'ono nthawi ndi nthawi . Koma ngati mudya ngati chizolowezi cha tsiku ndi tsiku, zidzawonjezera ma calories osafunikira m'thupi lanu, zidzakupangitsani kunenepa, ndikutsegula njira ya matenda monga matenda a shuga ndi cholesterol yambiri.
Chinthu chabwino kwambiri choti muchite ndi kusankha zakudya zokhala ndi michere yambiri, m'malo mosankha zakudya zopanda ma calories. Mwachitsanzo,
- M'malo mwa chakumwa chotsekemera, imwani madzi, madzi, kapena madzi a zipatso osatsekemera.
- M'malo mwa paketi ya tchipisi, idyani chakudya monga mtedza, nandolo, kapena saladi ya ndiwo zamasamba.
- Idyani zipatso zatsopano m'malo mwa makeke.
Kusintha pang'ono ngati kumeneku kungapangitse kusiyana kwakukulu pa thanzi lanu. Ngati mukufuna kudziwa zambiri zokhudza kusamalira thupi lanu kapena kudya zakudya zabwino, ndikofunikira kufunsa dokotala wanu kapena katswiri wa zakudya .
Uthenga Wopita Nawo Kunyumba
- 'Ma calories opanda kanthu' amatanthauza zakudya zomwe zimangopatsa mphamvu (ma calories) thupi ndipo sizipereka michere monga mavitamini ndi mchere.
- Magwero akuluakulu a ma calories opanda kanthu ndi zakudya ndi zakumwa zokhala ndi shuga wambiri komanso mafuta ambiri.
- Soda, zakumwa zotsekemera, makeke, mabisiketi, chakudya chofulumira, ndi zakudya zokazinga kwambiri ndi zitsanzo zabwino kwambiri za izi.
- M'malo mosiya kudya zakudya zimenezi, ndikofunikira kwambiri kuchepetsa kuchuluka ndi kuchuluka kwa zakudya zomwe zimadyedwa (pakati).
- Yesetsani nthawi zonse kusankha zakudya zopatsa thanzi (zipatso, ndiwo zamasamba, madzi oyera) m'malo mosankha zakudya zopanda mphamvu.
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