Emma Miller
Malinga ndi akatswiri azakudya, nthochi zonse zobiriwira komanso zakupsa zili ndi phindu lodabwitsa. Katswiri wazakudya Olga Korablyova adatsutsa nthano yotchuka yokhudza nthochi ndipo adatiuza kuti ndi nthochi ziti zomwe zili zofunika kwambiri mthupi.
Nthochi zosapsa zimakhala ndi zopatsa mphamvu zochepa - ma kilocalories 56 okha pa magalamu 100. Chifukwa cha index yawo yotsika ya glycemic pafupifupi 40, nthochi zobiriwira zimatha kudyedwa ndi omwe akuonda komanso odwala omwe ali ndi matenda a shuga. Zipatsozi zimakhala ndi shuga wambiri komanso wowuma (pafupifupi magalamu 12.5 pa magalamu 100), motero zimachepetsa chilakolako cha chakudya ndipo zimatenga nthawi kuti zigayike,” akutero Olga Korablyova.
Koma nthochi zakupsa zimakhala ndi ma kilocalories 90 mpaka 100 pa magalamu 100. Iwo ali ochuluka mu makatekini, omwe ndi antioxidants amphamvu omwe amateteza maselo kuti asawonongeke. "Glycemic index ya nthochi zotere ndi pafupifupi 70, chifukwa chake ngati muli onenepa kwambiri, ndibwino kusiya mabulosiwo. Mosiyana ndi zobiriwira, zimagayidwa mosavuta: pakugwira ntchito kwanthawi yayitali kapena kuphunzitsidwa, zimakhala zopatsa mphamvu mwachangu, "adatero dokotala.
Malinga ndi iye, nthochi imodzi kapena ziwiri patsiku ndi zabwino kwa thupi mulimonse. Nthochi imodzi ili ndi pafupifupi 10% ya potaziyamu tsiku lililonse komanso pafupifupi 30% ya zofunika za tsiku ndi tsiku za kupatsidwa folic acid, zomwe ndizofunikira kuti mtima ndi mitsempha zizigwira ntchito bwino.
