Waukulu >> Thanzi >> Mukufuna Kuchepetsa? Zakudya Zakudya Zam'madzi 5 Kuti Muwonjezere Pazakudya Zanu Masiku Ano

Mukufuna Kuchepetsa? Zakudya Zakudya Zam'madzi 5 Kuti Muwonjezere Pazakudya Zanu Masiku Ano

zakudya zopatsa thanzi

Tikamayankhula za zakudya, nthawi zambiri zimakhala zakusowa ndi zabwino zonse zomwe tiyenera kudula m'miyoyo yathu. Koma malinga ndi katswiri wazakudya komanso katswiri wazakudya Robert Ferguson, mukufunikiradi kudya kuti muchepetse kunenepa. Yemwe ali membala wagulu la Presidential on the obesity komanso woyambitsa wa Zakudya Zaulere , Ferguson wathandizira anthu opitilira theka miliyoni kuti achepetse thupi ndi kudya kwake kutaya nzeru.

Ferguson adagawana ndi ife zosankha zabwino zomwe tiyenera kuwonjezera pazakudya zathu lero. Anafotokozanso bwanji Tonsefe timafunika kuyamba kudya zakudya zopsereza mafuta, zochepetsa thupi.

1. Broccoli Rabe

broccoli rabe kuwonda

Amatchedwanso rapini kapena raab, broccoli rabe yodzaza ndi fiber ndi mapuloteni ngati palibe masamba ena obiriwira obiriwira. Zimakupangitsani kukhala okhutira ndi zokoma zokoma. Mutha kuyitentha, kuyitumiza, ndikuigwiritsa ntchito pazophika zomwe mumakonda kugwiritsa ntchito broccoli.

2. Mafuta Owonjezera Amayi a Kokonati

kuwonda mafuta kokonati

Awa ndi mafuta onunkhira bwino opangidwa kuchokera ku chomera omwe ndi abwino kuti azitha kuphika chifukwa mafuta omwe amapanga amapangitsa kuti ikhale mafuta osavuta kuti matupi athu aziwotcha komanso mafuta olimba kuti tisunge. Gwiritsani ntchito m'malo mwa mafuta ena onse omwe mumagwiritsa ntchito. Mafuta a kokonati amakhalanso ndi ntchito zambiri zathanzi komanso kukongola.

3. Quinoa

kuchepa kwa quinoa

Mutha kugwiritsa ntchito izi ngati njere, koma ndi puloteni wathunthu mosiyana ndi mpunga ndi pasitala. Mulinso mapuloteni komanso fiber ndipo zimayenda bwino ndimapuloteni ena (mwachitsanzo, nkhuku, nyama yang'ombe, nsomba, tofu) ndi chakudya kuti apange mafuta abwino owotcha mafuta.

Sinthanitsani mpunga wanu ndi pasitala ndi quinoa - ili ndi zonunkhira zabwino, zonona komanso kapangidwe kake ndipo imadzaza kwambiri.

4. Mbewu Zatsopano Zatsopano

mbewu za fulakesi ndi zakudya zabwino kwambiri

Flaxseeds imapereka ma lignans omwe kafukufuku amati atha kukhala ndi zoteteza ku khansa ya m'mawere komanso amalimbikitsa kuchepa kwa thupi. Mutha kuwonjezera nthaka yolumikizidwa ndi mbewu monga chimanga, yogurt, ndi smoothies.

5. Nandolo Yakuda

nandolo wakuda wakuda kwambiri

Chikho chimodzi chokha cha nandolo zakuda chimapereka 20% ya mtengo wa magnesium, calcium, ndi iron tsiku lililonse. Amakhalanso ndi mapuloteni ambiri komanso amatha kusungunuka, omwe amathandiza kupewa matenda a shuga a 2 mwa kusunga shuga m'magazi mukatha kudya. Chosungunulachi chophatikizira chimamangiranso ku cholesterol ndikuchotsa m'thupi. Mofanana ndi nyemba zina zambiri, nandolo zakuda zimakupangitsani kukhala okhutira komanso zimapangitsa kuti thupi lanu likhale ndi chilakolako chofuna kudya.

Onjezani nandolo zakuda ndi msuzi wanu, mpunga, kapena mbale za pasitala kapena ingomupatsani ngati gawo labwino.