Kulandira Chakudya Chochepa Chakudya

Tikufuna kudya zakudya zonenepa, nanga timapanga bwanji momwe tingasinthire njira zathu zoipa ndi kudya? Sizokhudzana ndi zakudya za fad ndi kutaya magulu onse a chakudya, ndizowona. Kudula mafuta sikutanthauza kupatulapo. Mafuta ena safunikira mu zakudya zathu. Koma kudya wathanzi sikutanthauza kuchepetsa kudya kwa mafuta. Nanga bwanji za carbs zonyansa zomwe tamvapo? Chabwino, izi ziri-zenizeni-nkhani yovuta.

Zakudya zosungunuka ndi zakudya zopanda mafuta koma zowonjezera, monga zomwe zimapezeka mu-pastas, mpunga, ndi mikate, ndizofunikira kwambiri pa zakudya zabwino.

Njira yabwino yothetsera zakudya zabwino ndi zochepa ndi American Heart Association, yomwe imapereka malangizo awa:

• Mitengo yonse iyenera kusinthidwa kuti ikhale ndi kulemera kwabwino.
• Sankhani mafuta ndi mafuta omwe ali ndi ma gramu awiri kapena ocheperapo mafuta okhudzana ndi supuni. Izi zimaphatikizapo madzi ndi ma bajarini, canola, chimanga, owala, nyemba za soya ndi mafuta a azitona.
• Zakudya zokhudzana ndi mafuta ziyenera kukhala zosachepera 7 peresenti ya ndalama zonse. Komiti Yotsogoleredwa ndi Zakudya Zakudya Zokambirana Zowonjezera ndi 10 peresenti.
• Zakudya za Trans Mafuta ziyenera kukhala zosachepera 1 peresenti ya makilogalamu a tsiku ndi tsiku.
• Mafuta onse oyenera kudya ayenera kusintha kufunika kwa caloric, ndipo ayenera kukhala 30 peresenti ya ndalama zonse kapena zochepa, makamaka ngati mukulemera kwambiri.
• Cholesterol kudya ayenera kukhala osachepera 300 mg patsiku. Komiti Yotsogolera Zakudya ya 2015 imatilimbikitsa kuthetsa malire apamwamba, powona kuti kufufuza kafukufuku sikugwirizanitsa kudya kwa cholesterol ya zakudya ndi magawo a cholesterol a magazi .

• Zakudya za sodium ziyenera kukhala zosakwana 2,300 mg pa tsiku, zomwe zili pafupi ndi supuni imodzi ya mchere.
• Gulani zokhazokha za nyama, zongolani mafuta aliwonse ooneka musanaphike. Komanso, musanaphike nkhuku, chotsani khungu.
• Onjezerani nsomba ziwiri zomwe mumadya pa sabata iliyonse. Kafukufuku waposachedwapa amasonyeza kuti kudya nsomba zonunkhira zomwe zili ndi omega-3 mafuta acids kumachepetsa chiopsezo cha matenda a mtima. Dziwani kuti nsomba zina, monga shark, swordfish, ndi tilfishfish, zimakhala ndi mercury, PCBs (bacthenyl polychlorinated) ndi zina zonyansa. Azimayi omwe ali ndi pakati, akukonzekera kutenga pakati kapena omwe akuyamwitsa - komanso ana aang'ono - ayenera kupewa kudya nsomba zomwe zingawonongeke.

• Idyani chakudya chimodzi chosadya nyama pamlungu, makamaka makamaka.
• Sangalalani pasitala, mpunga, mkate, ndi tirigu. Mafutawa ndi ochepa kwambiri mu mafuta ndi mavitamini ena.
• Kuphika, nthunzi, zophika, zophika kapena zokometsera zakudya m'malo mozizira.
• Gwiritsani ntchito azungu a azungu pa dzira limodzi lonse muzophika-zabwino maphikidwe. Njira zatsopano zodyera zakudya, poyamikira kukweza cholinganiza cha mafuta m'thupi, zimatanthauza kuti mungathe kusangalala ndi mazira onse ngati mukufuna.
• Amapatsa mkaka umodzi (kapena mafuta wopanda mkaka) mkaka, mafuta otsika kwambiri ndi yogula mafuta osaphatikizapo mafuta.
• Mmalo mogwiritsa ntchito mitsempha yotsekemera batala ndi mafuta olemera, onjezerani kukoma kwa masamba ndi zitsamba ndi zokometsera.
• Sangalalani ndi zipatso ndi mafuta ochepetsetsa ndi mikate m'malo mwa mavitamini apamwamba. Koma kuchepetsa kudya kwa shuga.
• Samalani ndi frostings ndi sauces, chifukwa kawirikawiri zimapezeka mafuta.

Nazi zinthu zingapo zomwe mungachite kuti muyambe ndi kukhala ndi mafuta ochepa:

• Sungani zovala zanu zopangira mafuta omwe amakutsogolerani (zomwezo zimapita firiji).
• Phunzirani kuŵerenga malemba ndikuyang'ana mawu ofanana monga "hydrogenated" kapena "pang'ono hydrogenated," omwe amatanthauza mafuta odzola . Tawonani momwe shuga wapamwamba, mu mitundu yosiyanasiyana, imapezeka mndandanda wa zosakaniza (zapamwamba ndi zoipitsitsa). Samalirani kutumikira kukula ndi chiwerengero cha ma servings pa chidebe (ambirife timapusitsidwa kuti tiganizire kuti ndi amodzimodzi - sali).

• Gulani mwaluso: konzani chakudya chanu, pangani mndandanda wa zakudya - ndi kumamatira!
• Lembani mbale yanu ya zipatso, kenako idyani chakudya chanu musanayambe kudya kapena mutadya.
• Imwani madzi komanso ambiri - magalasi osachepera asanu ndi atatu ndi atatu pa tsiku.
• Sunguntha! Gwiritsani ntchito kalasi yochita masewera olimbitsa thupi, yendani kusambira, kapena kungotenga kuyenda tsiku ndi tsiku ndi galu wanu kapena mnzanu.

Mukufunabebe bagels kapena chokoleti? Pangani izo tirigu wonse kapena oat-bran bagel. Ndipo ngati chokoleti ndi chinthu chanu, zedi, muzisangalala ndi chokoleti chamdima nthawi zina - kafukufuku amasonyeza kuti ali ndi ubwino wathanzi. Ndi bwino kudzichitira nokha; yesetsani kusintha zakudya zanu monga zakudya zina. Kumapeto kwa tsikuli, ngati mumayaka makilogalamu ochulukirapo kuposa momwe mumagwiritsira ntchito, mumakhala wolemera (ngati ndilo cholinga chanu). Ndipo ngati mumachepetsa kudya mafuta odzaza mafuta, mukhoza kuchepetsa chiopsezo cha matenda a mtima ndi kupwetekedwa.

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