Njira Zowonongeka Zotsitsira Shuga Mu Zakudya Zanu

Shuga imayendetsa zakudya zomwe simukuyembekezera kuti zikhalepo. Zilipo chilichonse kuchokera ku saladi zokongoletsera mkate ndi mkaka. Kuchuluka kwa shuga kumathandiza kudwala ndi matenda, kumatipangitsa mphamvu zathu ndipo kumatilepheretsa kuyamwa ndi zakudya zowonjezera. Kuchepetsa kudya kwathu kumatithandiza kuti tikhale ndi thanzi labwino. Izi zimakhala zovuta kuchita ngati shuga imapezeka m'magulu athu ambiri a chakudya. Kodi mungatani kuti muchepetse kudya kwa shuga tsiku ndi tsiku?

Choyamba, samalani zinthu zomwe mumagula. Werengani malembawo, kuphatikizapo mndandanda wazitsulo ndikufufuza shuga m'njira zosiyanasiyana. Dziwani kuti fructose ndi sucrose ndizonso za shuga. Kenaka phatikizani njira zisanu zosavuta kuti muchepetse shuga mu chakudya chanu lero.

• 01 ya 05

  Ikani Bwino Zakudya Zanu Zokha

  Mkate, muffins, ndi makeke omwe mumadzipanga nokha ndi abwino kusiyana ndi anzawo ogula malonda. Kuphika zakudya izi kumatanthauza kuti shuga ili m'manja mwanu. Yambani pogwiritsa ntchito hafu yokha ya shuga. Kawirikawiri chisinthidwe ichi chimapangitsa kusiyana kochepa kumagetsi otsiriza. Mudzawona kuti simudzaphonya kuchuluka kwa shuga zomwe nthawi zonse zimalangizidwa ndipo zakudya zanu zabwino zidzaphika mokwanira.

  Mukhoza kuchepetsa kuchuluka kwa shuga m'maphikidwe ndipo zidzakhala bwino. Ngati mukuchita mantha ndi izi, yambani kudula kwambiri zomwe mumapezeka maphikidwe poyamba. Ngati mapulogalamu anu akuyitanitsa kapu imodzi yokha shuga, dulani kuchuluka kwa theka ndikuwona ngati mukusowa kuti mulibe kukoma kapena kapangidwe kake.

  Gawo limodzi la kudya shuga ndi pang'onopang'ono kusinthira pelet yanu kuti chakudya ndi kukhudza kumakhala kosangalatsa monga chakudya chomwe chimakhala chokoma kwambiri. Pali mitundu yambiri yosakaniza yomwe ingagwiritsidwe ntchito ndipo iyenera kuyesera. Ngakhale stevia sali bwino kusankha kuphika, molasses yakuda nthawi zambiri ndi.

• 02 ya 05

  Imwani Madzi Watsopano Osindikizidwa

  Manyowa ndi opangidwa ndi timadzi timene timakhala ndi shuga wambiri. Ambiri alibe zipatso zakuthupi ndipo nthawi zambiri amadzala ndi mitundu ndi zina zamadzimadzi. Bwanji osadzipangira nokha?

  Mafuta a magetsi amapezeka pamasitolo komanso pa intaneti. Madzi atsopano osakanizidwa alibe shuga woyera ndipo amakupatsani mavitamini ndi mineral yonse ya zipatso ndi ndiwo zamasamba inu madzi. Amaperekanso bonasi yowonjezera chitetezo cha mthupi lanu ndi mphamvu antioxidant kuti mukhale wathanzi chaka chonse.

  Madzi abwino kwambiri omwe mungadzikonzekerere ndiwo zipatso ndi ndiwo zamasamba. Yesani kupanga Green Goddess Juice kamodzi ndipo simudzatha kumwa zakumwa zamadzimadzi kachiwiri. Sankhani zopaka juicing zomwe ziri zokongola, zatsopano komanso zamoyo ngati n'kotheka. Ayeretseni bwino ndi kumwa madzi mwamsanga.

• 03 a 05

  Gwiritsani Ntchito Letesi Yophimba Sandwichi

  Zakudya zamalonda ndi zitsulo zimakhala ndi shuga zambiri ndi sodium. Ambiri amapangidwa pogwiritsa ntchito ufa woyera wa tirigu womwe uli ndi fiber. Zotsatira zake, zimagwiritsa ntchito mofulumira, zomwe zimachititsa kuti msanga wazitsuka mwamsanga. Kulepheretsa kuchuluka kwa ufa woyera mu zakudya zanu kumachepetsa kuchepetsa shuga mu zakudya zanu.

  Izi sizikutanthauza kuti simudzasangalala ndi masangweji ena. Mmalo mwake, yesani kukulunga sangweji yanu mkati mwa tsamba. Letesi monga Boston kapena Red Leaf imakhala ngati sandwich wraps yabwino kwambiri. Maluwa a Collard amakhalanso oopsa kwa sangweji ya falafel kapena zomwe zili mkati mofanana ngati zolimba. Izi zidzakupatsani chakudya chokwanira ku sangweji yoyera ya mkate woyera.

• 04 ya 05

  Yesetsani Njira Zopangira Mavitamini

  Mitengo yambiri ya mkaka imakhala ndi shuga wambiri, makamaka omwe amasangalala. Mtedza wa mafuta wodzaza mafuta uli ndi shuga pang'ono. Werengani mndandanda wa pulogalamu ya yogurt musanaugule, onetsetsani kuti palibe shuga yonjezedwa. Yesetsani ndi yogudts za mkaka, chigriki cha Greek yogurt kapena kefir mmalo mopaka mkaka wa shuga wapamwamba. Ngati mutapeza kuti mukusowa kukoma kwa fruity ya yogurt yanu yowonjezera ndikuwonjezera zipatso zatsopano kapena zipatso zatsopano.

  Kuti mudziwe bwinobwino zomwe ziri mu yogurt yanu, mukhoza kulingalira nokha nokha .

• 05 ya 05

  Phatikizani Zakudya Zakudya Zambiri

  Zakudya zowawa ndizosaoneka bwino. Iwo samabwera ndi malemba ndipo ali opanda zida zowonjezera. Kumene zakudya zowonongeka zamasamba shuga, ndiwo zamasamba ndi masamba omwe ali ndi zakudya, maonekedwe, kuphulika komanso kukoma kwachilengedwe. Ngakhale zipatso zina ndizowonjezera shuga wachilengedwe, fiber ndi mapuloteni omwe chipatso chonse chimakhala ndi kuchepa kwake. Chifukwa cha izi, matepi a insulini amapewa. Kuwonjezera zakudya zochepa zofiira mu zakudya zanu zidzakuthandizani kuchepetsa zilakolako zanu za shuga zoyera komanso jazz kukonda chakudya chanu nthawi yomweyo.

  Kuonjezera zakudya zofiira zingatanthawuze kukwera apulo mmalo mwa kapu kapena kungatanthauze saladi kumbali yopangidwa ndi kabichi ndi beets. Phunzirani zambiri za zakudya zopangidwa ndi zakudya komanso momwe mungakonzekerere maphikidwe apamwamba omwe angagwirizane ndi kukoma kwanu.