Tonsefe tikudziwa kuti zipatso ndi zabwino kwambiri pathupi. Kuyambira tili ana, amayi athu akhala akutikakamiza kudya zipatso. Mawu akuti “Idyani zipatso mukatha kudya” ndi chinthu chomwe timamva nthawi zambiri m'nyumba mwathu. Ndipotu, zipatso ndizofunikira kwambiri pa moyo wathanzi. Zipatso zimatha kutiteteza ku matenda ambiri. Koma anthu ena ali ndi vuto… Zipatso zilinso ndi shuga, ndiye kodi kudya zipatso zambiri n’koipa pathupi? Tiyeni tidziwe zambiri za izi lero.
Kodi kudya zipatso zambiri ndi vuto lenileni?
Mwachidule, inde, kudya kwambiri sikwabwino. Koma zoona zake n'zakuti, n'zosowa kwambiri kuti munthu wamba azidya zipatso "zochuluka kwambiri". Ndipotu, anthu ambiri sadya ngakhale kuchuluka kwa zipatso zomwe amalangizidwa patsiku. Madokotala amalimbikitsa kuti akuluakulu azidya makapu osachepera 1 ½ a zipatso patsiku.
Komabe, pali anthu ena omwe amatsatira zakudya za "zipatso zokha". Izi zikutanthauza kudya zipatso zokha pa chakudya cham'mawa, chamasana, chamadzulo, komanso chakudya chilichonse. Izi sizothandiza konse . Mukachita zimenezo, mudzaphonya zakudya zina zomwe thupi lanu limafunikira, monga mapuloteni, mafuta , vitamini B12 , calcium, ndi vitamini D. Ichi ndichifukwa chake akatswiri amanena kuti ndi bwino kupanga 25% - 30% ya zakudya zanu za tsiku ndi tsiku kuchokera ku zipatso.
“Ndiye, kodi sitiyenera kuda nkhawa ndi shuga amene ali mu zipatso?” mungaganize kuti, sitiyenera kuda nkhawa ndi shuga wachilengedwe amene ali mu zipatso, koma “ shuga wowonjezera” amene amawonjezeredwa ku zakudya zokonzedwa monga zakumwa zoziziritsa kukhosi, mabisiketi, ndi makeke. Popeza zipatso zili ndi ulusi wambiri, shuga ameneyo amayamwa pang’onopang’ono ndi matupi athu.
Komabe, ngati muli ndi matenda monga matenda a shuga kapena mukuyesera kuchepetsa thupi lanu, kudya zipatso zambiri nthawi imodzi kungayambitse mavuto. Chifukwa chake, ndi bwino kufunsa dokotala wanu kuchuluka kwa zipatso zomwe zingakuthandizeni pa thanzi lanu.
Kodi phindu lenileni la zipatso ndi lotani?
Chipatso ndi chakudya chamtengo wapatali chomwe chili ndi mafuta ochepa komanso sodium, ndipo chilibe cholesterol. Chilinso ndi michere yambiri yomwe anthu ambiri alibe.
- Potaziyamu : Iyi ndi yathuZimathandiza kwambiri kulamulira kuthamanga kwa magazi . Munthu amene amadya zakudya zokhala ndi zipatso ndi ndiwo zamasamba zambiri akhoza kupambana poletsa kuthamanga kwa magazi mofanana ndi kumwa mankhwala.
- Ulusi wa Zakudya: Uwu ndiye gawo labwino kwambiri la zipatso. Ulusi umachepetsa kuchuluka kwa cholesterol m'magazi mwathu, umachepetsa chiopsezo cha matenda a mtima, komanso umawongolera njira yogayira chakudya. Ulusi umatipangitsa kumva kukhuta, zomwe zimatithandiza kudya pafupipafupi komanso kuwongolera kulemera kwathu. Chofunika kwambiri, ulusi umachepetsa liwiro lomwe shuga imalowa m'magazi. Izi zimaletsa kukwera mwadzidzidzi kwa shuga m'magazi.
- Vitamini C: Vitamini C ndi yofunika kwambiri pakukula ndi kukonzanso minofu ya thupi, kuchiritsa mabala, kusunga mano ndi nkhama kukhala zathanzi, komanso kuyamwa kwa chitsulo.
- Folate: Mwina mukudziwa kuti izi ndi "Folic Acid." Izi ndizofunikira kwa amayi apakati. Folate imathandiza kupanga maselo ofiira a magazi, kusintha mapuloteni, ndikuswa amino acid yomwe ingayambitse matenda a mtima.
Mukhoza kudziwa mtundu wa chipatsocho potengera mtundu wake!
Ngati simukudziwa bwino za zipatso zomwe mungadye, njira yosavuta ndiyo kusankha zipatso zokongola. Mbale yanu ikakhala ndi mitundu yambiri, imakhala ndi michere yambiri. Titha kupeza lingaliro la zakudya zomwe zilimo kuchokera ku mtundu wa chipatso.
| Mtundu wa zipatso | Mtengo wa zakudya ndi zitsanzo |
|---|---|
| Mtundu wofiira | Wolemera mu mavitamini A, C, potaziyamu, ndi ma antioxidants. Zitsanzo: sitiroberi, ma cherries, makangaza, maapulo ofiira, mavwende, mphesa zofiira. |
| Wachikasu ndi lalanje | Wolemera mu mavitamini A, C ndi potaziyamu. Zitsanzo:Malalanje, mango, mapapaya, chinanazi, mapichesi, maapulo achikasu. |
| Mtundu woyera | Yodzaza ndi potaziyamu, yomwe ndi yabwino pa thanzi la mtima. Zitsanzo: nthochi, mapeyala, ma nectarine oyera. |
| Zobiriwira | Zolemera mu potaziyamu ndi vitamini K. Izi zimathandiza kuti magazi aziuma, kuona bwino, komanso kulimbitsa mafupa. Zitsanzo: avocado, apulo wobiriwira, mphesa zobiriwira, kiwi, laimu. |
| Buluu ndi wofiirira | Zimathandiza kupewa khansa, matenda a mtima, kukumbukira zinthu bwino, kukalamba bwino, komanso zimathandiza kugaya chakudya. Zitsanzo: mabulosi akuda, mabuluberi, mphesa zofiirira, mphesa zouma, ma plums. |
Ndiye mukuganiza bwanji za madzi a zipatso?
Apa pali lingaliro lolakwika lomwe anthu ambiri ali nalo. Madzi a zipatso si abwino m'malo mwa zipatso zonse. Mungadabwe kudziwa kuti ngakhale madzi a zipatso omwe amati ndi achilengedwe 100% amatha kukhala ndi shuga wochuluka ngati chakumwa chokhala ndi shuga.
N’chifukwa chiyani chidutswa cha chipatso chili bwino kuposa madzi a zipatso?
Tangoganizani mukudya lalanje. Mukudya ulusi wonse ndi zamkati mwake. Zimenezi zimakupangitsani kumva kukhuta pakapita nthawi yochepa. Koma kuti mupange galasi la madzi a lalanje, mufunika malalanje osachepera 3-4. Mukapanga madzi amenewo, ulusi wonse wamtengo wapatali umachotsedwa. Chotsala ndi shuga ndi madzi.
Chifukwa chakuti alibe ulusi, shuga m'madzi a zipatso amenewa amalowa m'thupi mwachangu monga momwe shuga m'chakumwa chotsekemera amalowa. Izi zimapangitsa kuti shuga m'magazi akwere mwadzidzidzi.
Chimodzimodzinso ndi madzi opangidwa kunyumba pogwiritsa ntchito ``Juicer``. Zimenezi zimachotsanso ulusi. Ngati simukukonda kudya zipatso, njira yabwino kwambiri ndi kupanga smoothie pogwiritsa ntchito ``Blender``. Mwanjira imeneyi, ziwalo zonse za chipatso, kuphatikizapo ulusi, zimakhalabe, kotero kuti zakudya zimakhala zapamwamba.
Uthenga Wopita Nawo Kunyumba
- Khalani ndi chizolowezi chodya zipatso zonse m'malo mwa madzi a zipatso. Imeneyo ndiyo njira yopatsa thanzi kwambiri.
- M'malo modya chipatso chomwecho tsiku lililonse, idyani zipatso zamitundu yosiyanasiyana . Mwanjira imeneyi, mudzapeza zakudya zosiyanasiyana.
- Ngati mukumwa madzi a zipatso, chepetsani kumwa. Musamamwe nthawi zonse poganiza kuti ndi chakumwa chopatsa thanzi.
- Ngati muli ndi matenda a shuga, matenda a impso, kapena vuto la kunenepa, funsani dokotala wanu za mitundu ndi kuchuluka kwa zipatso zomwe zili zoyenera kwa inu.
Zipatso, zakudya, shuga, chakudya chopatsa thanzi, madzi a zipatso, mavitamini, moyo wathanzi
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