Njira 6 zabwino zowonjezera ulusi muzakudya zanu!

Kodi nthawi zina mumakhala ndi mavuto monga kukhuta kapena kudzimbidwa? Kapena mumamva ngati mukufunika kuchepetsa thupi lanu ndikukhala ndi thanzi labwino? Lero tikambirana za ngwazi yobisika mu chakudya chathu yomwe imathandiza pa zonsezi. Umenewo ndi ulusi, kapena monga tonse tikudziwira, 'ulusi'.

N’chifukwa chiyani ulusi uwu ndi wofunika kwambiri kwa ife?

Mwachidule, ulusi ndi mtundu wa chakudya chomwe thupi lathu silingathe kuchigaya, koma ndi chofunikira kwambiri pa thanzi la m'mimba mwathu. Umapezeka makamaka muzakudya za zomera, monga ndiwo zamasamba, zipatso, tirigu, ndi mtedza.

Pali mitundu iwiri ya ulusi:

• Ulusi Wosungunuka: Izi zimasungunuka m'madzi ndikupanga gel. Izi zimathandiza kuchepetsa kuchuluka kwa cholesterol yoyipa m'thupi komanso zimathandiza kuwongolera kuchuluka kwa shuga m'magazi.
• Ulusi Wosasungunuka: Izi sizisungunuka m'madzi. Monga siponji yaying'ono, zimathandiza kuti ndowe ziziyenda mosavuta m'matumbo athu. Izi ndi zabwino kwambiri popewa kudzimbidwa.

Chifukwa chake zabwino zazikulu zomwe timapeza tikadya ulusi wambiri ndi izi:

• Cholesterol imachepa.
• Chiwopsezo cha matenda a mtima chimachepa.
• N'kosavuta kuwongolera kulemera. (Kudya zakudya zokhala ndi ulusi wambiri kumakupangitsani kumva kukhuta, zomwe zimathandiza kuwongolera kudya mopitirira muyeso.)
• Kudzimbidwa kwatha ndipo ntchito ya m'mimba ikuyenda bwino.
• Zimathandiza kuwongolera matenda monga matenda a shuga.

Koma, musanayambe kudya ulusi, dziwani izi!

Ngakhale kuti ulusi ndi chinthu chabwino, si bwino kuwonjezera zakudya zambiri nthawi imodzi. Zimatenga nthawi kuti matumbo athu azolowere. Choncho kumbukirani mfundo izi.

• Imwani madzi ambiri: Mukawonjezera ulusi womwe mumadya, muyeneranso kuwonjezera madzi omwe mumamwa. Kupanda kutero, ulusiwo sungagwire ntchito bwino ndipo kudzimbidwa kungakule kwambiri.
• Yambani pang'onopang'ono: Musasinthe kwambiri tsiku limodzi. Pang'onopang'ono onjezerani zakudya zambiri zokhala ndi ulusi wambiri muzakudya zanu kwa sabata imodzi kapena ziwiri. Izi zipatsa mpata m'mimba mwanu kuti muzolowere kusinthako.
• Funsani dokotala wanu: Ngati muli kale ndi vuto la m'mimba monga kudzimbidwa kapena kutentha pamtima, onetsetsani kuti mwalankhula ndi dokotala wanu musanasinthe zakudya zanu. Iye adzakupatsani malangizo a njira yabwino kwambiri kwa inu.

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Chabwino, kodi tingadye bwanji ulusi wambiri? Nazi njira 6!

Akuti timafunikira pafupifupi magalamu 25 a ulusi patsiku. Nazi njira zosavuta zowonjezera kuchuluka kumeneku muzakudya zathu.

1. Sankhani tirigu wonse nthawi iliyonse ikatheka.

M'malo mwa buledi woyera, yesani kudya buledi wa tirigu wonse, buledi wa tirigu wonse, kapena mpunga wofiirira. M'malo mwa mpunga woyera, idyani mpunga wofiirira (mpunga wofiirira). Mukagula china chake m'sitolo, yang'anani mawu oti "tirigu wonse" kapena "tirigu wonse" pamndandanda wa zosakaniza. Si zakudya zonse zomwe zimati "tirigu wambiri" zomwe zili ndi tirigu wonse.

Tangoganizirani, ngati mutadya zidutswa ziwiri za mkate wa wholemeal m'malo mwa zidutswa ziwiri za mkate woyera, mudzapeza pafupifupi magalamu anayi owonjezera a ulusi.

2. Sankhani chakudya cham'mawa chokhala ndi ulusi wambiri.

Kudya oats pa chakudya cham'mawa ndi njira yabwino yoyambira tsiku lanu. Muthanso kusankha chimanga cham'mawa chomwe chili ndi shuga wochepa komanso ulusi wambiri. Komabe, chimanga chambiri chimakhala ndi shuga wowonjezera wosafunikira, choncho ndikofunikira kuwerenga chizindikirocho.

3. Idyani mtedza masiku angapo pa sabata

Mtedza ndi chakudya chabwino kwambiri chodzaza ndi ulusi ndi mapuloteni. Kupeza mtedza m'dziko lathu sikovuta konse.

• Mphesa: Supu ya mphodza ndi yofunika kwambiri pa chakudya chamasana ndi chamadzulo.
• Nandolo, nandolo, ndi nyemba zobiriwira: Wiritsani ndi kuzidya ndi tiyi, kapena kuzipanga kukhala supu.
• Pa masaladi: Onjezani nandolo zophikidwa ndi nandolo ku saladi ya ndiwo zamasamba yomwe mukupanga.

4. Onjezani zipatso zingapo patsiku.

Chipatso ndi njira yokoma yopezera ulusi ndi mavitamini, koma kudya chipatso chonse ndiyo njira yabwino kwambiri yopezera ulusi wambiri, m'malo momwa madzi a zipatso.

• Idyani nthochi kapena apulo ngati chakudya chokoma pakati pa chakudya.
• Onjezani zidutswa za papaya ndi mango kuti mukongoletse mbale yanu yamasana.
• Mukatha kudya chakudya chamadzulo, idyani zipatso ndi yogurt ngati chakudya chokoma.

5. Onjezani supuni imodzi ya mbewu za fulakesi zophikidwa pa chakudya chanu.

Mbeu ya fulakesi ndi chakudya chapamwamba chomwe chili ndi ulusi wosungunuka komanso wosasungunuka. Mutha kupukusa mbewu za fulakesi ndikuwonjezera supuni imodzi mu phala lanu, smoothie, kapena msuzi. Ndi supuni imodzi iyi, mutha kuwonjezera pafupifupi magalamu atatu a ulusi.

6. Idyani ndiwo zamasamba zambiri!

Pa chakudya chilichonse, onjezerani ndiwo zamasamba. Onetsetsani kuti mwaphatikizamo saladi ya nkhomaliro, ma curry awiri kapena atatu, ndi saladi ya chakudya chamadzulo. Ndi chizolowezi chabwino kudya zinthu monga kaloti, nkhaka, ndi kabichi zomwe zingadyedwe zosaphika panthawi ya chakudya.

Mwa kusintha pang'ono ngati kumeneku, inunso mutha kupeza mosavuta kuchuluka kwa ulusi womwe thupi lanu limafunikira ndikukhala ndi moyo wathanzi.