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Hutano Chikafu Nutrition oi-Amritha K By Amritha K. musi waMarch 25, 2021 Tinodya kuti tiwane huwandu hunodiwa hwemafuta kuitira kuti miviri yedu irambe ichimhanya, asi zvinosetsa ndezvokuti zvimwe zvekudya hazviite kuti tinzwe kuguta uye pane kutisiya tine nzara uye tichishuvira zvimwe. Kunzwa nzara nguva dzose hakufadzi. Iyo nzara inorwadza, mudumbu kurira, nezvimwewo, zvakabatana nenzara zvinogona kuita kuti iwe unzwe pane kunetseka, kunyanya kana iwe watove nekudya.
Uye zvakare, kana iwe uchinzwa nzara nguva dzese, mikana ndeyekuti iwe unopa kune yako nzara uye kudhakwa-idya pane yakawandisa chikafu, zvichitungamira kune akawanda ezvehutano nyaya, iyo huru iri kuve isina hutano hutano huremu.
Zvinozivikanwa kuti kuwedzera huremu kunogona kuva iko kunokonzera zvimwe zvirwere nezvirwere, zvinosanganisira kufutisa, chirwere cheshuga, marwadzo akabatana, chirwere chemwoyo, nezvimwe. Saka, zvakakosha zvakanyanya kuchengetedza kudya kunovaka muviri kana uchida kuramba uri chirwere- mahara. Nezve izvo, iwe unofanirwa kuve nechokwadi chekuti haufanire zvisina basa marwadzo enzara, kunyanya kunyangwe mushure mekudya chikafu.
Zvikafu zvakawanda zvinogona kubatsira kubata uye kudzora nzara dzako, dzichikugutsa wakaguta uye uzere kwenguva yakareba. Asi nhasi, tichatarisa zvimwe zvekudya zvinokusiya uine nzara kana kutonzwa nzara. Tarisa.
Verenga pamusoro Kudya Kunoita Kuti Unzwe Nzara
1. Yoghurt
Mazhinji marudzi eyogathi anowanikwa muzvitoro anogona kunge aine shuga yakawanda. Yoghurts ine akawanda anogadzira zvinotapira izvo zvinogona kuwedzera yako shuga yeropa asi zvichipa kushoma kugutsikana. Zvakare, nekuda kwekuenderana kwayo, yoghurt haidi kutsenga, uye chiito chekutsenga chinobatsira kuwedzera kuzara kwedu [1] . Yoghurt yechiGiriki inogona kubatsira nenzara zvirinani pane zvakajairwa. Iyo ine mbiri kana katatu zvakapetwa huwandu hweprotein seyakajairwa yoghurt, iyo inogona zvakare kutibatsira kuti tinzwe kugutsikana kwenguva yakareba.
2. Chingwa Chena
Dzimwe nguva inonzi 'junk chingwa,' chingwa chena cheupfu hachina kukosha kwekudya. Izvo zvakagadzirwa nehupfu chena uye mafuta ayo anopa akawanda macalorie asi mashoma kugutsikana. Nekudaro, pachinzvimbo chechingwa chikuru chena, tora zvigadzirwa zvezviyo zvakakwana zvekudya kwemangwanani, izvo zvinokushandira zvirinani.
3. Mucheka Muchena
Mucheka muchena unopfura shuga yeropa uye wozouya nayo pasi. Nekudaro, iwe unonzwa nzara zvakare. Panzvimbo pemucheka mutsvuku, sarudza basmati mupunga kana mupunga wakasviba sezvo ivo vasingazogadzirire nenzira inoita mupunga chena, uye dzivisa kubika mupunga chena.
4. Pasika Ichena
Nekuda kwekushaikwa kwefibre muchena pasta, kunyangwe mushure mekuidya iwe unogona kunzwa nzara. White pasta is a concentrated source of carbohydrate, ichisimudza shuga yeropa, ichiteverwa nedonhwe pasina nguva refu [piri] .
5. Zai Rachena
Mazai machena akanyatsonaka kune hutano hwako, asi kuadya hakuite kuti unzwe kuguta uye kunogona kukusiya uchinzwa nzara nekuti zai yolk ndiyo protein chikamu chemazai, ayo anokubatsira iwe kuzara (amino acids) [3] .
6. Muto Wezvibereko
Muchero wemichero wakanaka asi hauna kumbobvira wakaita kunge muchero pachawo nekuda kwekushaikwa kwefibre. Pasina chikafu chinodiwa, muto wacho unogona kupfura shuga yeropa ndokuiburutsira pasi, uye unozova nenzara zvakare pasina nguva [4] .
7. Soda
Kana uine soda yakawanda, unowedzera macalorie. Iyo kabhoni dhayokisaidhi kubva pasoda, painodyiwa, inosunungurwa mudumbu, umo makemikari anogamuchira anoona carbon dioxide anokonzeresa maseru ari pamusoro pemudumbu kuburitsa ghrelin, zvichikonzera kunzwa kwenzara. Soda inokutadzisa kunzwa kuzara, uye soda yakasanganiswa neshuga inoita kuti ushuvire kutapira zvakanyanya, izvo zviri izvo zvakashata kune hutano [5] .
8. Doro
Zvidzidzo zvinoratidza kuti Agouti-inosangana peptide (AgRP) mauroni (akakosha mauroni pamberi peuropi ayo anobata nenzara uye mamwe mabasa) anogoneswa panguva yekudhakwa, ndiko kuti, kukuita kuti unzwe nzara. [6] . Paunonwa doro, unogona kunge uchidya macalorie akawanda.
9. Zviyo
Haasi ese ezviyo, asi mhando dzine zvigadzirwa zvekugadzira zvinogona kukanganisa shuga yako yeropa uye zvinokuita kuti uve nenzara [7] . Nyanzvi dzinoti izvi zvinogona kuve nekuda kwekutapira kwakanaka pasina macalorie muviri wako unoshuva macalorie, zvichikuita kuti unzwe nzara.
10. French Fries
Kungori chikafu chine zita. Kukanga mbatatisi mumafuta uye munyu kunovaita kuti vakoshe, kutaura chokwadi. Shandisa mbatatisi imwe chete pakubika kana kufashaira, uye uchawana zvakawanda. Kana iwe uchinyatsoshaya mbatatisi machipisi, shandisa mbatatisi. Ichaita mutsauko wakakura.
Zvimwe zvekudya zvinoita kuti uve nenzara mushure mekuzvidya zvinotevera:
11. Chingwa nejamu (musanganiswa): Iyi yekuenda-kunonoka iyo vanhu vazhinji vanoda inogona kuita kuti nzara yako iwedzere, sezvo iine yakatakura makabhohaidhiretsi nemafuta anogona kudzikisira huwandu hweshuga yeropa, zvichikonzera nzara.
12. Smoothies: Smoothies yakafuma mushuga yezvinhu inogona kukuita kuti unzwe uine simba uye uzere kwechinguva zvakadaro, ivo vanogona zvakare kudzikisa mashuga eropa rako mushure mechinguva uye kukonzera marwadzo enzara.
13. Nguruve: Nguruve yakafuma kwazvo muvhitamini B zvemukati, uye vhitamini B inosanganisirwa nekuwedzera nzara, saka funga kaviri nguva inotevera kana uchida kudya chaunofarira nyama yenguruve dhishi kana uine nzara zvakanyanya [8] .
14. Chokoreti yemukaka: Ipo chokoreti yakasviba iine hutano, mukaka chokoreti unogona kugadzira kusaenzana muropa rako rehuga, zvichikonzera spike mukurwadziwa kwako kwenzara.
Zvokudya zveMSG: Monosodium glutamate (MSG) inonaka inovhenekera inowanikwa mune chikafu cheChinese, nyama inogadzirwa, masobho, nezvimwe. Zvimwe zvidzidzo zvakaratidza kuti MSG inogona kukonzeresa kudya [9] .
16.Kudya kwedessert: Chikafu chinotapira semadonati, muffin, uye mapayi anoputsika nekukurumidza mumuviri wedu seglucose, izvo zvinoita kuti muviri uburitse yakawanda insulin. Izvi, zvakare, zvinogona kutungamira kune yakaderera ropa shuga, ichikusiya uchinzwa nzara [10] .
- Chips
- Pretzels, bagels uye croissants
- Mafuta-asina saladhi kupfeka
- Granola mabhawa
- Ketchup
- Bhabhurigamu
Pamashoko ekupedzisira…
Paunonzwa nzara, idya chikafu chinogona kukuita kuti unzwe kuzara pasina kubhowa. Edza chikafu chine hutano senge mupunga wakasviba, nzungu ruomba, oatmeal, yoghurt yechiGreek nezvimwe.
