Kwa kadzutsa wathanzi komanso wolemera komanso wothandiza pakuchepetsa thupi

Kwa kadzutsa wathanzi komanso wolemera komanso wothandiza pakuchepetsa thupi

Chakudya cham'mawa chopatsa thanzi chimakhazikitsa kamvekedwe ka tsiku lathanzi, ndipo kuphatikiza mbewu zonse m'chizoloŵezi chanu cham'mawa kungakhale kosintha masewera, makamaka ngati munthu ali paulendo wochepa thupi.

Mbewu zonse zimakhala ndi fiber, mavitamini, mchere, ndi antioxidants, zomwe zimawapangitsa kukhala abwino kwambiri kwa iwo omwe akufuna kuchepetsa thupi.

Malinga ndi tsamba la Strawberrydelinyc, pali mapiritsi anayi am'mawa omwe angathandize kuchepetsa thupi komanso kukhala ndi thanzi labwino, motere:

1. Oats: Oats ndi michere yofunika kwambiri pankhani ya kuwonda. Ndiwodzaza ndi ulusi wosungunuka, makamaka beta-glucan, womwe umakuthandizani kuti mukhale odzaza nthawi yayitali. Ulusi umathandizanso kukhazikika kwa shuga m'magazi komanso kuchepetsa chilakolako cha zakudya zopanda thanzi.

2. Quinoa: Quinoa nthawi zambiri imatchedwa "supergrain" chifukwa cha zakudya zake zopatsa thanzi. Lili ndi ma amino acid onse asanu ndi anayi, zomwe zimapangitsa kukhala gwero lathunthu la mapuloteni. Njere za quinoa zimakhalanso ndi ulusi wambiri ndipo zimakhala ndi index yotsika ya glycemic, zomwe zimathandiza kuwongolera kuchuluka kwa shuga m'magazi ndikuwongolera chilakolako cha chakudya.

3. Mpunga wa Brown: Mpunga wa Brown umatchulidwa kuti ndi imodzi mwa mbewu zonse zomwe zimapereka ubwino wambiri wathanzi, chifukwa zimakhala ndi fiber, mavitamini ndi mchere pamene zimakhala ndi zopatsa mphamvu zochepa poyerekeza ndi mpunga woyera.

4. Buckwheat: Mosasamala kanthu za dzina lake, buckwheat, kapena mphukira yodziwika bwino, si mtundu wa tirigu kapena tirigu. Ndi mbewu yopanda gluteni yomwe ili ndi michere yambiri. Lili ndi kuchuluka kwa mapuloteni ndi fiber, zomwe zimapangitsa kukhala chisankho chabwino kwambiri chowongolera kulemera.

Malangizo Ofunika

Akatswiri amapereka malangizo angapo ofunikira pophatikizira mbewu muzakudya monga gawo la dongosolo lochepetsa thupi:

• Kuwongolera magawo a chakudya: Ngakhale kuti mbewu zonse zili ndi thanzi, kuwongolera magawo ake ndikofunikira kuti muchepetse thupi. Magawo omwe akulangizidwa ayenera kutsatiridwa kuti asadye kwambiri.

• Kuonjezera zomanga thupi: Kuti mumve kukhuta pa chakudya cham'mawa chochokera ku tirigu, muyenera kuwonjezera zakudya zomanga thupi, monga yogati yachi Greek, tchizi, kapena mtedza.

• Chepetsani shuga wowonjezera: Muyenera kulabadira shuga wowonjezera mu chimanga cham'mawa. Ndibwino kuti musankhe mitundu yosatsekemera ndikugwiritsa ntchito zotsekemera zachilengedwe monga uchi kapena madzi a mapulo pang'onopang'ono.

• Phatikizani zipatso zatsopano: Zipatso zatsopano zimawonjezera kukoma kwa chakudya chanu cham'mawa, komanso kukupatsani mavitamini owonjezera, mchere ndi fiber mu chakudya chanu cham'mawa.

Maulosi a horoscope a Maguy Farah a chaka cha 2023