Kodi kudya Muesli kadzutsa n'kwabwinodi kwa thupi? (Ubwino wa Muesli pa Thanzi)

Popeza masiku ano anthu ambiri ali ndi moyo wotanganidwa, chakudya cham'mawa ndi vuto kwa anthu ambiri. Choncho, aliyense akufunafuna chakudya chomwe chingakonzedwe mwachangu komanso mosavuta, komanso chabwino pa thanzi . Pakati pa izi, Muesli ndi chakudya chodziwika bwino pakati pa anthu ambiri. Kodi Muesli iyi, yomwe imapangidwa powonjezera zinthu monga oats, mtedza, ndi zipatso zouma, ndi yothandizadi monga momwe tikuganizira? Kapena ili ndi mbali yoipa yomwe sitikudziwa? Tiyeni tidziwe za izi lero.

Kufunika kwa chakudya cham'mawa chopatsa thanzi

Chakudya cham'mawa ndi chakudya chomwe chimatipatsa mphamvu zomwe timafunikira tsiku lonse ndipo n'chofunika kwambiri pa thanzi lathu. Anthu ena sadya chakudya cham'mawa pofuna kuchepetsa thupi, koma kwenikweni chimakhala ndi zotsatira zosiyana.

Tangoganizirani, ngati simudya chakudya cham'mawa kenako n’kumva njala kwambiri masana, mumatha kudya chakudya chambiri nthawi imodzi. Chimodzimodzinso usiku. Izi zingayambitse zinthu monga shuga m'magazi ndi cholesterol kukhala zosakwanira. Kafukufuku wochitidwa ku Harvard University adapeza kuti amuna omwe amadya chakudya cham'mawa ali ndi chiopsezo chachikulu cha 27% chokhala ndi matenda a mtima kapena kufa ndi matenda a mtima kuposa omwe amadya chakudya cham'mawa.

Kusadya chakudya cham'mawa kungagwirizanenso ndi zinthu zotsatirazi zoopsa:

• Kunenepa kwambiri
• Kuthamanga kwa magazi
• Kuchuluka kwa cholesterol
• Matenda a shuga

Ndipo pakati pa zabwino za ana:

• Kukula kwa kukumbukira
• Kuwonjezeka kwa luso lotha kuthetsa mavuto
• Kuwonjezeka kwa zigoli za mayeso
• Kuchuluka kwa ophunzira kusukulu kukukwera.
• Kukhala ndi maganizo abwino
• Kuwonjezeka kwa luso lokhala maso komanso lokhazikika

Ubwino wa oats mu muesli pa thanzi

Chofunikira chachikulu mu muesli ndi oats. Oats ndi mtundu wa tirigu womwe uli ndi ulusi wambiri, womwe ndi wothandiza kwambiri m'thupi lathu. Oats ali ndi mtundu wapadera wa ulusi wosungunuka wotchedwa beta-glucan .

Mwachidule, beta-glucans imachepetsa chimbudzi. Izi zikutanthauza kuti mumamva kukhuta ngakhale mutadya pang'ono, ndipo simukumva njala kwambiri. Izi zimathandiza kuchepetsa kudya kwambiri komanso zimakuthandizani kuchepetsa thupi .

Oats ndi chakudya cholemera mu:

• Ulusi
• Phosphorus
• Thiamine
• Magnesium
• Zinki

Ulusi wosungunuka komanso wosasungunuka womwe uli mu oats umapereka maubwino ena ambiri m'thupi lathu. Kudya zakudya zokhala ndi ulusi wambiri:

• Ikhoza kuchepetsa kuchuluka kwa cholesterol yoyipa.
• Zimathandiza kuchepetsa kuchuluka kwa shuga m'magazi.
• Zimathandiza kuti thupi likhale lolemera bwino.
• Amachepetsa chiopsezo cha mitundu yosiyanasiyana ya khansa.
• Amachepetsa chiopsezo cha matenda a mtima.
• Zimathandiza kupewa mavuto monga kudzimbidwa komanso kuwongolera mayendedwe a m'mimba.
• Amachepetsa chiopsezo cha khansa ya m'matumbo.

Ubwino wa Mtedza Wowonjezeredwa ku Muesli

Chinthu china chabwino chokhudza muesli ndi mitundu yosiyanasiyana ya mtedza. Mtedza monga amondi, cashews, ndi walnuts ndi nkhokwe ya zakudya zabwino pamtima.

Tiyeni tiwone mankhwala othandiza mtima omwe ali mu mtedza uwu ndi ubwino wake.

Zinthu zofunika kuziganizira mukamadya muesli

Takhala tikulankhula za ubwino wa muesli kwa kanthawi tsopano. Koma palinso mbali ina yomwe tiyenera kusamala nayo. Ndi shuga .

Tonsefe tiyenera kudziwa mavuto omwe angabwere chifukwa chodya shuga wambiri.

• Matenda a Shuga ndi Kunenepa Kwambiri: Shuga wochuluka ndi chinthu chomwe chimayambitsa matenda a shuga ndi kunenepa kwambiri.
• Matenda a Mtima: Shuga wochuluka si wabwino pamtima pathu. Shuga wochuluka umatha kuonjezera kuthamanga kwa magazi ndikuyambitsa kutupa kosatha m'thupi. Izi zimawonjezera chiopsezo cha matenda a mtima.
• Matenda a chiwindi onenepa: Chiwindi chathu chimagwiritsa ntchito shuga mofanana ndi momwe chimagwiritsira ntchito mowa. Choncho shuga ikachuluka, chiwindi sichingathe kuigwira ndipo chimayamba kuisunga ngati mafuta. Izi zimapangitsa kuti munthu akhale ndi vuto lotchedwa 'matenda a chiwindi onenepa'.

Kafukufuku wa zaka 15 anasonyeza kuti anthu omwe amadya 17% mpaka 21% ya ma calories awo a tsiku ndi tsiku ochokera ku shuga anali pachiwopsezo chachikulu cha kufa ndi matenda a mtima ndi 38% kuposa omwe amadya 8% yokha ya ma calories awo a tsiku ndi tsiku ochokera ku shuga.

Ndiye, tingathetse bwanji vuto la shuga ili ndikupeza Muesli wabwino kwambiri? Njira yabwino kwambiri ndi kupanga Muesli yathu kunyumba . Kenako tikhoza kupanga Muesli wokoma komanso wabwino popanda kuwonjezera shuga, powonjezera oats abwino kwambiri, mbewu zabwino monga mtedza womwe timasankha, mbewu za chia, mbewu za fulakesi, mbewu za dzungu, ndi zipatso zatsopano.

Ngati mugula muesli ku sitolo, ndikofunikira kuwerenga mosamala chizindikirocho ndikuwona kuchuluka kwa 'shuga wowonjezera' .