Ndiwo Zamasamba Zokhuthala Ndi Zosakhala Zokhuthala: Kusiyana kwake ndi kotani? (Ndiwo Zamasamba Zokhuthala Ndi Zosakhala Zokhuthala)

Tonsefe tikudziwa kuti ndiwo zamasamba ndi zabwino kwambiri pathupi. Madokotala ndi akatswiri azakudya onse amati, "Idyani ndiwo zamasamba zambiri." Koma kodi mukudziwa kuti ndiwo zamasamba zomwe timadya zitha kugawidwa m'magulu awiri akuluakulu? Ndiwo ndiwo zamasamba zomwe zili ndi sitachi yambiri ndi ndiwo zamasamba zomwe zili ndi sitachi yochepa. Zonsezi ndi zopatsa thanzi mofanana, koma kumvetsetsa kusiyana pakati pa ziwirizi kungakuthandizeni kwambiri kukwaniritsa zolinga zanu zaumoyo, monga kuchepetsa thupi ndi kuwongolera matenda a shuga. Tiyeni tikambirane izi m'njira yosavuta lero.

Choyamba, tiyeni tiwone, kodi ndiwo zamasamba zokhala ndi sitachi ndi chiyani?

Monga momwe dzinalo likusonyezera, ndiwo zamasamba izi zimakhala ndi sitachi yambiri kuposa ndiwo zamasamba zina. Mwachidule, sitachi ndi mtundu wa chakudya cham'thupi. Thupi lathu limagawika shuga kukhala shuga kuti lipange mphamvu. Chifukwa chake, ndiwo zamasamba zokhala ndi sitachi yambiri zimakhala ndi chakudya cham'thupi chochuluka komanso ma calories ambiri.

Koma musachite mantha kumva zimenezo! Musaganize kuti, "O, ndiye kuti izi si zabwino kudya?" Ndiwo zamasamba izi ndi zakudya zabwino kwambiri zomwe zili ndi ma antioxidants, mavitamini, ndi mchere. Chifukwa chake ziyenera kuphatikizidwa muzakudya zabwino.

Ndi ndiwo zamasamba ziti zomwe zili ndi starch yambiri?

Ndiwo zamasamba zambiri zomwe timadya padziko lonse lapansi komanso m'dziko lathu zili m'gulu ili.

• Mbatata zoyera
• Mbatata zotsekemera
• chinangwa
• Chimanga
• Nandolo zobiriwira
• Nyemba za Lima
• Sikwashi ya m'nyengo yozizira
• Ma turnip
• Plantain

Ndiye muyenera kudya zochuluka bwanji mwa izi?

Popeza ali ndi chakudya chambiri komanso ma calories ambiri, ndikofunikira kuzidya pang'ono. Izi ndizofunikira makamaka ngati muli ndi matenda a shuga kapena mukuyesera kuchepetsa thupi. Malangizo ambiri ndi kudya pafupifupi makapu 4-6 a ndiwo zamasamba zokhala ndi sitachi pa sabata. Komabe, ngati muli ndi matenda monga matenda a shuga, ndi bwino kulankhula ndi dokotala wanu za kuchuluka komwe kukuyenererani.

Tsopano tiyeni tiwone ndiwo zamasamba zopanda sitachi.

Ndiwo zamasamba izi zimakhala ndi sitachi yochepa kwambiri. Nthawi zambiri zimakhala ndi pafupifupi magalamu 5 a chakudya pa "(kutumikira)". Izi ndi pafupifupi chikho chimodzi cha masamba obiriwira kapena theka la chikho cha ndiwo zamasamba zina.

Komanso ali ndi ma calories ochepa kwambiri, kotero mutha kudzaza mbale yanu ndi ndiwo zamasamba zopatsa thanzi popanda mantha.

Ndi ndiwo zamasamba ziti zomwe zili ndi sitrobheli yochepa?

Mndandanda uwu ndi wautali kwambiri. Ndiwo zamasamba zambiri zomwe timadya nthawi zonse zimagwera m'gulu ili.

• Kabichi, Kabichi wofiirira
• Biringanya
• Burokoli
• Sipinachi
• Nyemba
• Msuzi wowawa
• Mkhaka
• Tomato
• Tsabola wofiira (Bell pepper)
• Selari
• Katsitsumzukwa

Kodi mungadye zochuluka bwanji mwa izi?

Akuti munthu wamkulu ayenera kudya makapu awiri kapena atatu a ndiwo zamasamba patsiku. Chinthu chabwino kwambiri kuchita ndikuyesera kupeza pafupifupi 75%, kapena magawo atatu mwa anayi, a ndiwo zamasamba zonse zomwe mumadya kuchokera ku ndiwo zamasamba zopanda sitachi. Izi zikutanthauza kuti mutha kudya izi mpaka mtima wanu wonse utakhutira!

Mtundu "wabwino" wa sitachi: Sitachi Wosatha

Nayi chinthu chofunikira kwambiri kwa inu. Ndiwo zamasamba zina zokhala ndi sitachi zili ndi mtundu wapadera wa sitachi wotchedwa "Resistant Starch." Chinthu chapadera pa mtundu uwu wa sitachi ndichakuti sichigayidwa m'matumbo athu ang'onoang'ono. Chifukwa chake, sichikweza shuga m'magazi nthawi yomweyo.

Izi zili ndi ubwino wambiri kwa ife:

• Zimathandiza kuwongolera kuchuluka kwa shuga m'magazi (kulamulira glycemic).
• Amaletsa kudzimbidwa.
• Amachepetsa kuchuluka kwa cholesterol yoyipa.
• Kumva kukhuta kumathandiza kuchepetsa kudya kosafunikira.
• Zimathandizanso kuchepetsa chiopsezo cha khansa ya m'matumbo.

Ndi zakudya ziti zomwe zili ndi starch yambiri yomwe imakana kudya?

• Nyemba
• Lentil
• Nandolo
• Zitheba
• Tsamba la nthochi

Nayi chinsinsi pang'ono: Mukaphika ndiwo zamasamba zokhala ndi sitachi kenako nkuzisiya zizizire musanadye, kuchuluka kwa sitachi wopirira kumawonjezeka. Mwachitsanzo, ngati mukupanga potato curry, wiritsani mbatata tsiku lisanafike, muzizisunga mufiriji usiku wonse, kenako muziphike tsiku lotsatira. Kuzitenthetsanso sikungakhudze kuchuluka kwa sitachi wopirira.

Zinsinsi za thanzi zimawululidwa ndi mtundu wa ndiwo zamasamba

Kaya ndi wowuma wambiri kapena wopanda ulusi, ndiwo zamasamba zonse zimakhala ndi michere yambiri komanso ma antioxidants omwe matupi athu amafunikira. Zakudya zokhala ndi ma antioxidants ambiri zimatha kuchepetsa chiopsezo cha matenda ambiri, monga matenda a mtima ndi khansa. Ndikofunikira kudya masamba osiyanasiyana chifukwa mtundu uliwonse umapereka mtundu wosiyana wa antioxidant. Tiyeni tiwone momwe zingakhalire.

Mafunso ena omwe mungakhale nawo

1. Ndi ndiwo zamasamba ziti zokhala ndi sitachi zomwe tiyenera kupewa kudya?

Ndiwo zamasamba zatsopano komanso zosakonzedwa bwino ndi zabwino kwambiri kwa inu. Ngakhale mutakhala ndi matenda a shuga kapena mukuyesera kuchepetsa thupi, simuyenera kusiya kuzidya kwathunthu. Koma pali zinthu zina zomwe muyenera kupewa . Izi ndi zakudya zokazinga kwambiri, zopangidwa ndi zosakaniza zamafuta ambiri monga sosi, batala, ndi tchizi. Mwachitsanzo, zinthu monga ma french fries ndi mbatata chips.

2. Kodi nsawawa ndi ndiwo zamasamba zokhala ndi sitachi?

Inde. Nandolo zimaonedwa kuti ndi ndiwo zamasamba zokhala ndi sitachi. Zili m'gulu la nyemba. Ili ndi banja lomwelo la nyemba ndi lenti.

3. Ndi ndiwo zamasamba ziti zomwe zimakhala ndi sitachi yambiri?

Mbatata zoyera ndi chimanga ndi zakudya zomwe zimakhala ndi sitachi yambiri. Mbatata yapakatikati imatha kukhala ndi sitachi yoposa magalamu 30. Chikho chimodzi cha chimanga chophikidwa chimakhala ndi sitachi yokwana magalamu 30.