Tracy Norris
Tirigu ali ndi mbiri yoipa. Mbewuyi ikuganiziridwa kuti imalimbikitsa kunenepa kwambiri, ziwengo, ndi dementia. Koma ndi wathanzi kuposa mmene mukuganizira. PraxisVITA ikufotokoza chifukwa chake mkate uli wabwino pa thanzi lanu komanso zomwe ndizofunikira mukaudya.
Kwenikweni, njere iliyonse imakhala yathanzi - ngati imapangidwa kuchokera kumbewu zonse. Kuphatikiza pa chakudya chamafuta, zakudya zamtengo wapatali monga mavitamini, mchere, ndi fiber zimapezeka m'mbewu zosasenda za tirigu, oats, ndi zina zotero. Ndipo matupi athu amadalira iwo. Chifukwa chakuti zakudya zokhala ndi mavitamini ndi fiber zambiri zingateteze ku matenda a shuga, matenda a mtima, ndulu, kapena khansa ya m’matumbo ndipo zimalimbikitsa kugaya chakudya.
Zomwe zili mu spelled, oats ndi buckwheat
Utsi amaonedwa kuti ndi wathanzi kuposa tirigu. Lili ndi mapuloteni ochulukirapo komanso apamwamba kwambiri, komanso silicic acid, yomwe imalimbitsa minofu. Mumbewu za buckwheat mulinso lysine wowirikiza katatu kuposa mitundu ina yonse ya tirigu. Zomangamanga zomanga mapuloteni zimatsimikizira mafupa olimba. Oats ali ndi mavitamini B ndi beta-glucans. Amathandizira kagayidwe kachakudya ndikusunga cholesterol yokhazikika.
Kodi tirigu amakunenetsa?
Ngati njere yathanzi itakonzedwa kwambiri m'mafakitale, zinthu zamtengo wapatalizi zimatayika. Ndiye palibe chomwe chatsala koma chakudya chamafuta. Tsankho loti tirigu amakupangitsani kunenepa mwina kudayamba chifukwa timakonda kwambiri zakudya zosinthidwa. Choncho ngati mumadya makoswe, tositi yoyera, pitsa yoziziritsa, ndi makeke moyenerera, mosakayika mudzanenepa. Koma izi zimachitika chifukwa cha kuchuluka kwa ma calories omwe amadyedwa osati tirigu yemwe amati ndi wopanda thanzi. M'makampani, wowuma wa tirigu amagwiritsidwanso ntchito ngati zodzaza, mwachitsanzo muzakudya zokonzeka, zopepuka, sosi, ngakhale ayisikilimu.
Conco, mosayembekezeleka timadya tiligu woculuka kuposa mmene timafunila. Kuphatikiza apo, zakudya izi zimayamba zimakweza shuga m'magazi kenako ndikutsitsanso mwachangu. Zotsatira zake: kulakalaka maswiti.
Bwanji osasowa tirigu?
Komano, buledi wopanda buledi, umasungabe kukhuta kwautali ndipo uli ndi zopatsa mphamvu zochepa kuposa mkate woyera. Ngati simukufuna kunenepa, simuyenera kuchita popanda mkate kapena pasitala. Azingokhala njere zonse. Kuti musunge zopatsa mphamvu, dulani mkatewo mu magawo owonda pang'ono ndipo sankhani zowonda (monga turkey breast m'malo mwa salami).
Mlingo watsiku ndi tsiku wa magalamu 30 a fiber kuchokera ku buledi, phala, pasitala, kapena mpunga amalimbikitsidwa. Mwachitsanzo: Magawo awiri a rye kapena mkate wa tirigu (100 g) amakhala ndi ma gramu khumi a fiber. Gawo la pasitala wathunthu (180g) lili pafupifupi magalamu asanu ndi anayi ndipo chimanga cha tirigu (40g) chimakhala pafupifupi magalamu 18.
Mkate wa mapuloteni: muyenera kudziwa zimenezo
Ogula akutembenukira ku mkate wama protein. Amafuna kudula zopatsa mphamvu ndipo amakhulupirira kuti ilibe gluten, mapuloteni ambewu omwe ambiri amalumikizana ndi vuto la kugaya chakudya. Komabe, akatswiri azakudya amalangiza kuti:
Kuti muwonjezere mapuloteni mu mkate, gilateni yambiri imawonjezeredwa. Kuphatikiza apo, mkatewo uli ndi ma carbohydrate ochepa, koma zopatsa mphamvu zambiri chifukwa chamafuta ake. Ma calories 248 mu magalamu 100, 200 mu mkate wathunthu, ndi ma calories 290 okha mu toast.
