Mndandanda wa zakudya zabwino kwambiri zokhala ndi ulusi wambiri zomwe mungawonjezere muzakudya zanu kuti mukhale ndi thanzi labwino

Nthawi ina mukapita kokagula zinthu, musaiwale kuwonjezera zinthuzi ku ngolo yanu yogulira. Chifukwa ulusi womwe uli mu zakudya izi, zomwe tonse timazidziwa kuti ulusi, ndi wamtengo wapatali kwambiri m'thupi lathu. Mwachidule, ulusi umatithandiza kuchepetsa kuchuluka kwa cholesterol yoyipa, yomwe ndi yovulaza thupi, cholesterol (LDL) , umathandiza thanzi la m'mimba ndi kugaya chakudya, komanso umatithandiza kuchepetsa kudya kosafunikira mwa kutipatsa kumva kukhuta ngakhale titadya pang'ono. Chifukwa chake, tiyeni tiwone zomwe zakudyazi zili ndi ulusi wambiri komanso wathanzi.

Choyamba, tiyeni tikambirane za zipatso ndi ndiwo zamasamba.

Zipatso ndi ndiwo zamasamba ndi njira imodzi yabwino komanso yokoma kwambiri yopezera ulusi. Tiyeni tiwone zomwe muyenera kuwonjezera pa zakudya zanu.

Mitundu ya zipatso

Zipatso monga maapulo, nthochi, malalanje, ndi sitiroberi nthawi zambiri zimakhala ndi ulusi wokwana magalamu atatu mpaka anayi pa kutumikira kulikonse. Mukadya maapulo, onetsetsani kuti mwawadya khungu litavala , chifukwa khungu limakhala ndi ulusi wambiri. Ma rasiberi amapambana mosavuta mpikisanowu ndi ulusi wokwana magalamu 8 pa chikho chilichonse.

Zipatso monga mango ndi guava, zomwe zimapezeka kwambiri m'dziko lathu, zilinso ndi ulusi wambiri.

• Mango wapakatikati uli ndi pafupifupi magalamu 5 a ulusi.
• Chikho chimodzi cha guava chili ndi ulusi wambiri, pafupifupi magalamu 9.
• Ma Persimmon alinso ndi pafupifupi magalamu 6 a ulusi.

Ndiwo zamasamba

Nayi lamulo losavuta loti mukumbukire: mtundu wa ndiwo zamasamba ukakhala wakuda, mumakhala ndi ulusi wambiri. Mwachitsanzo, kaloti, beets, ndi broccoli zili ndi ulusi wambiri. Momwemonso masamba obiriwira. Masamba obiriwira monga kale, sipinachi, ndi Swiss chard onse ali ndi ulusi pafupifupi magalamu 4 pa chikho chilichonse. Ma artichokes ndi amodzi mwa ndiwo zamasamba zokhala ndi ulusi wambiri, ndipo wapakatikati uli ndi magalamu pafupifupi 10.

Mbatata zomwe tonse timadya ndi gwero labwino la ulusi. Mbatata yapakatikati, kuphatikizapo mbatata zofiira, mbatata zoyera, ndi mbatata zotsekemera, imakhala ndi ulusi woposa magalamu atatu ngati itadyedwa ndi khungu .

Tiyeni tionenso chakudya chouma ndi cha m'zitini.

Mbewu ndi nyemba ndi gulu lina la chakudya chamtengo wapatali chodzaza ndi ulusi.

Onjezerani zinthu monga nandolo, nandolo, nyemba zobiriwira, ndi nyemba muzakudya zanu nthawi zonse. Mutha kuphika supu, kuziyika mu saladi, kapena mutha kuziphika ndi nthunzi ndikuzidya monga momwe timachitira nthawi zonse. Nyemba izi zili ndi ulusi wambiri ndi mapuloteni. Chifukwa chake ngati muchepetsa kudya nyama ndi nsomba, kuwonjezera china chonga ichi muzakudya zanu m'malo mwake ndikwabwino kwambiri pathupi lanu.

Kodi mungasankhe bwanji mkate ndi chimanga?

Tiyenera kusamala pang'ono posankha mitundu ya chimanga, buledi, ndi mpunga zomwe timadya pa chakudya cham'mawa.

• Zakudya Zam'madzi: Ngakhale kuti zakudya zambiri zimakhala ndi ulusi wochuluka, si zonse zomwe zimapangidwa mofanana. Mukagula paketi ya chakudya cham'madzi, werengani chizindikirocho. Chakudya chilichonse chokhala ndi ulusi wokwana magalamu 5 kapena kuposerapo pa kutumikira ndi chisankho chabwino.
• Buledi wa tirigu wonse: M'malo mwa buledi woyera, sankhani buledi wopangidwa kuchokera ku tirigu wonse, monga buledi wa kurakkan, buledi wopangidwa kuchokera ku ufa wa atta, ndi buledi wopangidwa kuchokera ku ufa wa nyemba.
• Mbewu zonse: M'malo mwa mpunga woyera wamba, sankhani mpunga wofiira kapena wofiirira.Zolowerani kudya. Muthanso kuwonjezera tirigu wina monga barele muzakudya zanu.

Kwa iwo amene amakonda kudya zokhwasula-khwasula...

Tiyeneranso kuganizira zomwe timadya tikakhala ndi njala pang'ono masana. Sankhani zinthu ngati izi m'malo mwa mabisiketi ndi makeke okhala ndi mafuta ambiri, shuga.

• Mtedza ndi mbewu: Mtundu uliwonse wa mtedza, monga mbewu za mpendadzuwa, mbewu za dzungu, pistachios, ndi amondi, ndi njira yabwino yopezera ulusi. Gawo limodzi (pafupifupi magalamu 28) la izi limapereka pafupifupi magalamu atatu a ulusi. Komabe, alinso ndi ma calories ambiri. Chifukwa chake, ndikofunikira kudya pang'ono .
• Popcorn: Makapu atatu a popcorn wophikidwa ndi mpweya, wopanda mafuta, ali ndi ulusi wokwana magalamu 4. Ndi chakudya chopatsa thanzi komanso chokoma.

Dziwaninso zinthu izi.

Mkaka, yogati, ndi zakumwa za zipatso nthawi zambiri sizimakhala ndi ulusi. Koma zinthu zina zomwe zili pamsika tsopano zimawonjezeredwa ulusi. Mukapita ku supermarket, yang'anani "Fiber Added" kapena "Fiber Fortified" pa chizindikiro cha yogati, mkaka, kapena madzi a lalanje. Kusankha chinthu choterocho ndi njira yabwino yokwaniritsira zosowa zanu za tsiku ndi tsiku za ulusi.

Ngati muli ndi matenda aliwonse, makamaka mavuto a m'mimba, ndikofunikira kwambiri kulankhula ndi dokotala wanu musanadye chakudya chamtunduwu.