Zakudya zotsutsana ndi zotupa

Dengu lamasamba

Kodi ndinu otopa kwambiri kapena opweteka posachedwa kuposa masiku onse? Kutsata zakudya zotsutsana ndi zotupa kungakuthandizeni kuti mukhale bwino. Ndipo ndikuti kutupa kungakhale komwe kumayambitsa vutoli.

Zakudya zotsutsana ndi zotupa zimathandizanso kuti mudye bwinochifukwa zimapangidwa ndi zakudya zingapo zingapo. Amakutsimikizirani za michere yambiri yopindulitsa pomwe mukusunga zomwe zitha kukhala zowopsa, monga mafuta amafuta. Dziwani kuti ndi chiyani komanso momwe mungagwiritsire ntchito.

Kodi zakudya zotsutsana ndi zotupa ndi chiyani?

Thupi la munthu

Monga momwe dzina lake likusonyezera, zakudya zamtundu uwu ndi dongosolo la chakudya lomwe limaphatikizaponso zakudya zokhala ndi zotsutsana ndi zotupa. Zakudya zomwe zili ndi izi zimaganiziridwa kuti zimachepetsa chiopsezo chotenga matenda ambiri.

Pali zifukwa zambiri zomwe zingapangitse kuti zakudya zanu zizikhala zotsutsana ndi zotupa. Ndipo ndikuti kutupa kosalekeza kungayambitse matenda ambiri. Kafukufuku walumikiza vutoli ndi khansa, matenda ashuga ndi Alzheimer's, komanso matenda amtima.

Kodi zakudya zopewera kutupa ndi zandani?

Anthu

Mapulani awa akudya makamaka analimbikitsa amene akudwala matenda amene amayambitsa kutupa, monga nyamakazi. Kusintha zakudya zomwe mumadya sikungathetse vuto lotupa, koma akukhulupirira kuti lingachepetse zisonyezo zake, mwina pochepetsa kuchuluka kwa zophulika kapena kuchepetsa ululu.

Komabe, sikoyenera kuti muzivutika ndi kutupa kosatha kuti muzitsatira, koma m'malo mwake zakudya zotsutsana ndi zotupa ndizoyenera aliyense. Ndipo amaonedwa kuti ndi chakudya chopatsa thanzi kwambiri.

Zakudya zololedwa

Dengu la zipatso

Kwenikweni, zakudya zotsutsana ndi zotupa zimalimbikitsa kudya zakudya zonse m'malo mwa zakudya zopangidwa. Koma tiyeni tiwone mwatsatanetsatane zakudya zonse zomwe zimaloledwa komanso zomwe zilangizidwa kupewa.

Zipatso ndi ndiwo zamasamba

Zakudya zambiri ziyenera kukhala zamagulu awiriwa. Kuthamanga pa mitundu yosiyanasiyana kwambiri yomwe ingatheke. Zitsanzo zina ndi malalanje, tomato, ndi masamba obiriwira ngati sipinachi kapena kale.

Nkhani yowonjezera:
Zipatso za masika

Mafuta athanzi

Aphatikizidwa mafuta athanzi monga maolivi, peyala, mtedza, kapena mbewu za chia. Tiyenera kukumbukira kuti ndikofunikira kuwongolera kuchuluka kwa zakudya izi chifukwa cha ma calories. Mwachitsanzo, mtedza uli ndi maubwino ambiri, koma malire ake ndi ochepa patsiku. Kupanda kutero, mafuta ndi zopatsa mphamvu zimachulukitsa, ndikuwonjezera chiopsezo chonenepa kwambiri.

Salimoni

Pescado

Zakudya zotsutsana ndi zotupa zimaphatikizaponso nsomba kamodzi pa sabata. Salmon, tuna, ndi sardines ndi zina mwa nsomba zabwino kwambiri. Chifukwa chake ndikuti ali ndi omega 3 fatty acids ambiri, omwe amalimbana ndi kutupa.

Mbewu zonse

Mbewu zoyengedwa zimasinthidwa ndi mbewu zonse, zomwe, kuwonjezera pa kukhala zopatsa thanzi, zitha kuthandiza ndi kutupa. Mwachitsanzo, mpunga ndi buledi wambewu zonse amadyedwa m'malo mwa zoyera. Kumbali yake, oatmeal ndi chakudya chabwino cham'mawa.

Nyemba zakuda

Ziphuphu

Ndiwo amodzi mwazofunikira kwambiri pazakudya zabwino, ndipo odana ndi zotupa sichoncho. Chifukwa chake nchakuti odzaza ndi CHIKWANGWANI ndi mankhwala odana ndi yotupa.

Bayas

Rasipiberi, mabulosi akuda, kapena mabulosi abulu amathandizira kulimbana ndi kutupa. Chinsinsi chake ndi zinthu zomwe zimawapatsa mitundu yawo.

Tiyi yobiriwira

Kumwa

Pankhani ya zakumwa, tiyi woyera ndi tiyi wobiriwira ayenera kudziwa. Makapu angapo patsiku amatha kulimbana ndi kutupa chifukwa cha ma polyphenols ake. Vinyo wofiira amawerengedwa kuti ndiwothandiza pang'ono.

Zonunkhira

Mafuta, ginger, sinamoni, ndi cayenne Zili m'gulu la zonunkhira zomwe zimakhala ndi zotsutsana ndi zotupa. Garlic imathandizanso kulimbana ndi kutupa.

Chokoleti yakuda

Chifukwa chotsutsana ndi zotupa za koko, chokoleti chakuda chimaloledwa (pang'ono).

Zakudya zomwe muyenera kupewa

Chips za mbatata

Popeza zimatha kuyambitsa zovuta zotsutsana ndi zam'mbuyomu (zimalumikizidwa ndi kuwonjezeka kwa kutupa), Zakudya zotsutsana ndi zotupa sizikulolani kudya zakudya zotsatirazi:

Zakudya zamafuta

Mafuta a Trans amakweza LDL kapena cholesterol choipa, ndikupangitsa kutupa. Amapezeka mu zakudya monga zophikira mafakitale kapena batala zaku France. Fufuzani iwo pamakalata omwe amatchedwa mafuta a hydrogenated. Mafuta okhuta, omwe amapezeka muzakudya monga nyama yofiira kapena yophika kapena pizza, ayeneranso kuchepetsedwa.

Koma, kumwa mopitirira muyeso zakudya zokazinga kumabweretsa kunenepa kwambiri ndi kunenepa kwambiri, komanso kuchuluka kwa kutupa. Pewani pogwiritsa ntchito mafuta ochepa kuphika chakudya chanu. Konzekerani kuphika, kuphika kapena kutentha. Pankhani ya mafuta amkaka, ndikubetcha mitundu ya 0 peresenti.

Zakudya zopangidwa ndi zotsekemera

Pazakudya zotsutsana ndi zotupa amalangizidwa kupewa chilichonse chomwe chimakonzedwa kapena chotsekemera. Kuwapondereza kumawonjezera ngozi ya kunenepa kwambiri komanso kuchuluka kwa shuga ndi cholesterol m'mwazi. Ndipo mavuto onsewa ndi okhudzana ndi kutupa. Zakumwa zozizilitsa kukhosi ndi zotsekemera nthawi zambiri ndi chitsanzo.


Zomwe zili m'nkhaniyi zikutsatira mfundo zathu za malamulo okonzekera. Kuti mufotokoze cholakwika dinani Apa.

Khalani oyamba kuyankha

Siyani ndemanga yanu

Anu email sati lofalitsidwa.

*

*

  1. Wotsogolera pazosankhazi: Miguel Ángel Gatón
  2. Cholinga cha deta: Control SPAM, kasamalidwe ka ndemanga.
  3. Kukhazikitsa: Kuvomereza kwanu
  4. Kulumikizana kwa zomwe zafotokozedwazo: Zomwezo siziziwululidwa kwa anthu ena kupatula pakukakamizidwa mwalamulo.
  5. Zosunga: Zosungidwa ndi Occentus Networks (EU)
  6. Ufulu: Nthawi iliyonse mutha kuchepetsa, kuchira ndikuchotsa zidziwitso zanu.