John Myers
Mafuta ochepa, shuga ochepa = thanzi labwino? Ngati mumakhulupirira malonjezo otsatsa amakampani azakudya, njira iyi imagwira ntchito. Zopangira zowala zimapangidwira kuti zikuthandizeni kuchepetsa thupi ndikukhalabe olemera. Tiwona zomwe zili.
Ndi wathanzi kapena wopanda thanzi? Zinthu zowala
Tsopano pali zitsanzo zambiri za zinthu zowala. Zakumwa zonga soda ndi maswiti “zimasungunuka” mu shuga, tchizi, ndi tchipisi tamafuta, ndi ndudu za chikonga. Pochepetsa kapena kusiyiratu zinthu zomwe zimawonedwa ngati zovulaza, zinthu zopepuka zimanenedwa kukhala zathanzi m'malo mwa katundu wamba. Koma kodi izi ndi zoona - kapena zonena zotere ndi gawo la nthano zazakudya? Kuyang'ana pa mndandanda wa zosakaniza ndi zakudya zopatsa thanzi zimapereka chidziwitso. Opanga nthawi zambiri amalipira mafuta ochepa okhala ndi shuga wambiri ndi mitundu yonse ya zowonjezera kuti apatse ogula kukoma komwe amazolowera. Zotsatira zake, thumba la tchipisi towala, mwachitsanzo, limatha kukhala ndi zopatsa mphamvu zambiri kuposa zomwe sizinachedwe. Kapena zotsekemera zimagwiritsidwa ntchito, zomwe otsutsa amaziwona mokayikira kwambiri.
Kodi thupi likhoza kunyengedwa?
Kaya zinthu zopepuka ndi zovulaza kapena sizikukwaniritsa cholinga chake ndi zotsutsana. Akatswiri a zakudya ndi olimbikitsa ogula amanena kuti zakudya zochepa zama calorie zingakuyeseni kuti mudye kwambiri. Popeza kuti chikumbumtima cholakwa chimakhala chodetsedwa, zambiri zimafikiridwa. Zinthu zopepuka zotsekemera zopangira zimatulutsanso insulin kuti ithane ndi vuto la hyperglycemia. Popeza izi sizichitika, thupi limakumana ndi njala yoopsa ndipo limatsutsana ndi ubwino wa zinthu zowala. Komabe, chiphunzitsochi sichikanatsimikiziridwa mu maphunziro a sayansi. Ngati mukufuna kukhala otetezeka, ndi bwino kuti akathyole zokhwasula-khwasula wathanzi monga mtedza ndi zipatso ndi kupewa kuwala mankhwala, makamaka pa mimba.
Kuyerekeza zinthu zowala ndizofunika
Mulimonsemo, muyeneranso kukhala tcheru ngati zofunikira zolembera zamalamulo ziyenera kupotozedwa ndi zidule. Zogulitsa zomwe zili ndi mafuta ochepera 30 peresenti poyerekeza ndi zakudya zofananira zimatha kukhala ndi mawu akuti "mafuta otsika". Pankhani ya katundu "ochepa mphamvu", mtengo wa calorific uyenera kukhala wotsika 30 peresenti, "ochepa mphamvu" ndi zinthu zomwe zimakhala ndi ma calories 40 pa 100 magalamu. Ngati, kumbali ina, "zotsekemera zochepa" zalembedwa pa chinthu kapena "choyenera", zofunikira zalamulo izi sizikugwira ntchito ndipo kuchepetsa shuga kapena Kuchepetsa Mafuta sikutsimikiziridwa. Chifukwa chake yang'anani mosamala ndikuyerekeza chidziwitso chazakudya chazinthu zosiyanasiyana. Zikafika pazakudya zopatsa mphamvu, cholowa m'malo mwa mkate wochepa wa carb sichiyenera kukhala ndi mphamvu zochepa kuposa mkate wamba. M'malo moyang'ana choloweza m'malo, akatswiri ambiri azakudya amawona kuti kupanga koyenera kwa menyu kukhala njira yabwinoko pakapita nthawi. Sangalalani ndi kadzutsa kanu ka muesli ndi mndandanda wazifupi wa zosakaniza: Ndiye simufunika zinthu zowala zotsika mtengo zokhala ndi zowonjezera zambiri.
