Kodi n’chifukwa chiyani chakudya cham’mawa chimatchedwa chakudya choopsa kwambiri, ndipo ndi zakudya ziti zofunika kwambiri zimene zimayenera kukhalamo?

Sitikukayikira kuti chakudya cham'mawa ndi chakudya chofunikira kwambiri pa thanzi la munthu.Kuphatikiza pa kumupatsa mphamvu ndi ntchito zomwe zimafunikira kuti ayambe tsiku lake, chakudya ichi chili ndi ubwino wambiri monga kulamulira kulemera kwake komanso kupititsa patsogolo ntchito za thupi. Kudya chakudya cham'mawa cham'mawa kumatha kukupatsani chidwi chachikulu komanso kuchita bwino pantchito, komanso kumakupatsani mphamvu komanso kupirira kuti muzichita zinthu zosiyanasiyana zolimbitsa thupi, komanso kudya chakudya cham'mawa kumadziwika kuti kumachepetsa cholesterol m'magazi, ndipo ndikofunikira. kuwonjezera pa zakudya zanu monga Ndi izo, mukhoza kupereka zakudya zanu ndi mavitamini ambiri ndi mchere, makamaka ngati mukufuna kuchepetsa thupi lanu.

N’zoona kuti kudya chakudya cham’mawa n’kofunika kwa anthu amisinkhu yonse, koma n’kofunika kwambiri kwa ana.” Kafukufuku wopangidwa ndi bungwe la American Dietetic Association wasonyeza kuti ana amene amadya chakudya cham’mawa amachita bwino kwambiri ndipo amapeza bwino kusukulu ndi pamasewera kuposa anzawo amene sadya. kadzutsa.

Phindu la kadzutsa

Pali zabwino zambiri zomwe zimakanidwa kwa iwo omwe amanyalanyaza kudya chakudya cham'mawa, monga kuwotcha mafuta ochulukirapo, kuchepetsa thupi, komanso kukhala ndi cholesterol yabwinobwino ndi insulin, zomwe zimathandiza kupewa matenda ambiri, komanso omwe amadya chakudya cham'mawa nthawi zambiri amasangalala kwambiri. ndende lonse Masiku ano, samamva kutopa mwamsanga, kuwonjezera, chakudya cham'mawa chimakupatsani mphamvu zokwanira kuti mugwire ntchito zanu zosiyanasiyana za tsiku ndi tsiku, komanso zimathandizira kwambiri kukumbukira. Kuwotcha Mafuta Omwe amadya chakudya cham'mawa amawotcha ma calories ambiri tsiku lonse kuposa omwe sadya chakudya cham'mawa.

Chakudya cham'mawa chophatikizana chimathandizira kukulitsa kumva kukhuta tsiku lonse, komanso kumakuthandizani kusankha zakudya zopatsa thanzi pazakudya zina masana. kusankha zakudya zopanda thanzi monga zodzaza ndi mafuta Ndi zopatsa mphamvu zopatsa mphamvu kuti zithandizire kumva njala.Koma munthu amene amadya kadzutsa kokwanira komanso kosiyanasiyana, sangavutike ndi nkhaniyi.Ndikofunikira kuzindikira apa kuti chakudya cham'mawa chokhudzana ndi kuyaka mafuta ndi zakudya zathanzi zomwe zili ndi mapuloteni okwanira kapena mbewu zonse, Ndipo kusadya chakudya chilichonse chokhala ndi mafuta ndi zopatsa mphamvu kumathandizira kuwotcha mafuta.

Kupatsa mphamvu Kudya chakudya cham'mawa chokhala ndi fiber ndi mapuloteni ambiri kumathandizira kuti muchepetse kutopa masana, komanso kumawonjezera mphamvu zomwe mumafunikira kuti muzichita zinthu zosiyanasiyana zatsiku ndi tsiku poyerekeza ndi omwe amadya chakudya cham'mawa cholemera kapena omwe amadya chakudya cham'mawa chochuluka. musadye chakudya cham'mawa konse.Muyenera kuti mwawona kuti kudya chakudya cham'mawa tsiku lililonse kumakuthandizani kuti muzichita zinthu zosiyanasiyana mwamphamvu, pomwe kusadya kumabweretsa kutopa komanso kufooka kwambiri ngakhale osagwira ntchito zambiri.

Kuwongolera mlingo wa cholesterol Anthu omwe sadya chakudya cham'mawa nthawi zambiri amakhala ndi matenda okhudzana ndi cholesterol chifukwa kunyalanyaza chakudyachi kumawonjezera kuchuluka kwa cholesterol m'magazi, ndipo amavutika ndi vuto la insulini poyerekeza ndi anthu omwe amadya chakudya cham'mawa nthawi zonse. Ndikofunikira kukhala ndi chakudya cham'mawa cham'mawa kuti mukhale ndi thanzi la ziwalo ndi ntchito za thupi, makamaka kwa iwo omwe ali ndi cholesterol yayikulu kapena matenda a shuga.

Kupititsa patsogolo kukumbukira Kudya chakudya chopatsa thanzi chomwe chimapereka mphamvu m'mawa kumathandizira kukumbukira ndikuwonjezera chidwi, ndipo muyenera kulabadira mtundu wa zakudya zomwe zimadyedwa, monga chakudya chokhala ndi mafuta ambiri komanso zopatsa mphamvu zambiri zimalepheretsa kuganizira komanso kukumbukira masana. Choncho, n’kofunika kudya chakudya chopatsa thanzi m’maŵa kuti muwonjezere kusinkhasinkha kwanu ndi kukumbukira bwino.

Zakudya za kadzutsa Kuti mupeze phindu lalikulu lokhudzana ndi kudya chakudya cham'mawa, sankhani zakudya zathanzi komanso zoyenera zomwe zimakhala ndi zipatso zokwanira, ndiwo zamasamba, mbewu zonse, mkaka wopanda mafuta ochepa kapena wopanda mafuta, ndi mapuloteni, ndipo apa pali zofunika kwambiri. Zinthu zomwe ziyenera kuphatikizidwa muzakudya zanu zam'mawa muzakudya izi:

Oats: Oats ndi chimodzi mwazakudya zofunika kwambiri zomwe zimathandizira kuti pakhale cholesterol yambiri, ndipo oats amathandizira kwambiri pakuwongolera kukumbukira komanso kukulitsa luso la ndende, makamaka kwa ana, poyerekeza ndi tirigu wam'mawa, kotero onetsetsani kuti mwaphatikizira oats. zakudya zanu zambiri ndi kadzutsa ambiri.

Mphesa: Mphesa imakhala ndi mavitamini ambiri "C" ndi vitamini "A" ndipo imakhala ndi zotsatira zabwino pakuthandizira mankhwala ochizira khansa.

Mazira: Kudya mazira pa kadzutsa kumathandiza kwambiri kuchepetsa kumva njala ndipo motero kuchepetsa kuchuluka kwa zakudya zomwe mumadya masana poyerekeza ndi anthu omwe samadya mazira pa chakudya cham'mawa kapena m'malo mwa mkate. , koma zimasowa mofulumira mosiyana ndi kumverera komwe kumapereka mazira Choncho, ngati mukufuna kuchepetsa kulemera kwanu, ndibwino kudya mazira kadzutsa tsiku ndi tsiku.

Khofi: Kudya khofi pa kadzutsa kumathandiza kuti munthu akhale wathanzi kwambiri komanso m’njira zambiri.Kudya khofi kumachepetsa kuvutika maganizo ndi kukhumudwa, kumachepetsa chiopsezo cha matenda a shuga a mtundu wa XNUMX ndi mitundu ina ya khansa, komanso kukoma ndi fungo la khofi lomwe limathandiza kusintha maganizo komanso imakupatsirani chidwi chofuna kuyamba tsiku lanu. . Ndipo ngati mukuganiza kuti palibe nthawi yoti mudye chakudya cham'mawa, mwina muyenera kudzipenda nokha, chifukwa zosankha za kadzutsa ndi zambiri komanso zosavuta ndipo zimatha kukhala zokonzeka komanso zathanzi nthawi yomweyo,

Nazi zina zosavuta kukhazikitsa:

Yogurt yamafuta ochepa ndi zipatso zomwe mumakonda. Chakudya cham'mawa cham'mawa chokhala ndi mkaka wopanda mafuta ochepa komanso zidutswa za zipatso.

Mazira owiritsa ndi nthochi.

 Mbale ya mazira yokazinga ndi masamba ndi chidutswa cha tositi yambewu yonse.

Tchizi ndi zidutswa za zipatso.

Ndikwabwino kupewa zakudya zokhala ndi mafuta ambiri, monga maswiti, zakudya zokazinga, kapena zoteteza zinthu zambiri, kapena mortadella wokhala ndi mchere wambiri ndi mafuta.

Pomaliza, thanzi lanu ndiye chinthu chofunikira kwambiri chomwe mungapereke ndikusunga, ndipo chakudya cham'mawa chikhoza kupatsa thupi lanu mphamvu, ntchito komanso thanzi kuti mumalize tsiku lanu, chifukwa chake onetsetsani kuti mumadya tsiku lililonse panthawi inayake, kuteteza thupi lanu ku matenda. ndi kusangalala ndi chidwi ndi kukumbukira kwambiri, ndipo ngati mukukhudzidwa ndi kutentha mafuta ochulukirapo ndikuwongolera Thupi lanu liyenera kukhala ndi chakudya chathanzi komanso chokwanira chomwe chimaphatikizapo mapuloteni, mbewu zonse, mkaka wopanda mafuta ochepa, zipatso, ndi kafeini pang'ono. musanyalanyaze kukonza chakudya cham'mawa, ngakhale mutakhala otanganidwa bwanji, chifukwa ntchito yanu siili yofunika kwambiri kuposa thanzi lanu; Chifukwa popanda thanzi lanu, simungathe kumaliza ntchito yanu mokwanira.