Ambiri amaganiza kuti nthochi imakupangitsa kukhala wonenepa ndipo ndi chipatso cha caloric kwambiri, choyenera kupewedwa pamene tikuyesera kuti tikhale ndi mawonekedwe. Kuti tidziwe ngati mawu awa ndiowona kapena abodza, takhwimitsa mutuwo ndipo ndife okonzeka kukuwuzani ngati izi zilidi mtundu wa zipatso akutsutsana mu zakudya zopatsa mafuta ochepa. Musanapitilize, onani kanemayu pansipa ndi rundown ya zakudya zowononga antioxidant… Palinso nthochi!
Ichi ndichifukwa chake nthochi sizimakupangitsani kukhala wonenepa: zakudya zopatsa thanzi
Tikasankha kukonza zathu kotunga kuonda, nthochi amapezeka pafupifupi nthawi zonse pakati pa zakudya zoti zichotsedwe pamodzi ndi zakudya zina zonona mafuta ndi shuga. Koma chifukwa chiyani? Izi ndichifukwa choti nthochi ndi chipatso chokhoza kupereka kumva kukhuta nthawi yomweyo, mosiyana ndi zipatso zina zamadzi. Mulimonsemo, nthawi yakwana yoti afotokozere chifukwa chake kuchotsa nthochi ndizolakwika.
Kudya nthochi sikukupangitsa kukhala wonenepaZowonadi, chakudyachi chimayeneranso kwa iwo omwe amatsata zakudya zochepa. 100 g ya nthochi imapereka pafupifupi 90 kcal, yomwe poyerekeza ndi zipatso zina monga sitiroberi kapena malalanje, si ochepa; koma ndikofunikira kudziwa kuti mosasamala kuchuluka kwa ma calories, nthochi imadzitamandira a mkulu CHIKWANGWANI okhutira (pafupifupi 2,6 g pa 100 g) ndipo izi zikutanthauza kuti imatha kusunga chifukwa chake imachedwetsa kutulutsa shuga m'magazi. Koma si zokhazo, pali chinthu china chofunikira: nthochi ndi chimodzi onetsetsani mchere wamchere ndipo muli potaziyamu, phosphorous, magnesio e vitamini C ndi B, zinthu zonse zofunika kuti magwiridwe antchito amthupi azigwira bwino ntchito.
Sizodabwitsa kuti nthochi ndi chipatso chomwe anthu amakonda ochita masewera: nthawi yomweyo amapereka chakudya chabwino cha chakudya chothandiza kuyambitsa ndikugwiritsa ntchito minofu molondola, nthawi yomweyo imatulutsa mchere ndi mavitamini.
Pomaliza koma, a nthochi zimakupangitsani kumva anakhuta nthawi yomweyo ndipo amasunga mphamvu yakumva njala, amakhala osasinthasintha komanso amakhala ndi kukoma kokoma koyamikiridwa ndi achinyamata ndi achikulire.
Ndi liti pomwe kuli bwino kudya nthochi?
Nthochi zili ndi otsika glycemic index amene amathandiza kutentha mafuta mosavuta ndi kusunga kagayidwe khola pa. Mwambiri, ziyenera kukumbukiridwa kuti palibe zakudya zomwe zingakupangitseni kuti muchepetse thupi, koma cholinga ichi chitha kukwaniritsidwa pakulimbitsa thanzi zizolowezi zabwino mothandizidwa ndi zakudya zopatsa thanzi. Nthomba, ngakhale ili ndi mafuta ambiri kuposa zipatso zina, imakhalabe chakudya chopatsa thanzi pamtundu uliwonse wa zakudya. Ngati tilingalira zakuti nthawi zambiri ku zakudya zopatsa mafuta ochepa masewera amagwirizanitsidwa, nthochi ndi mnzake wovomerezeka pre kulimbitsa thupi: ndendende musanachite masewera olimbitsa thupi ndi nthawi yabwino kudya nthochi. Kumbukirani: nthawi zonse kumakhala bwino kulemba ntchito shuga wa nthochi poyerekeza ndi omwe timatenga posankha mchere kapena bala yamagetsi.
Ndi nthochi zingati zoti mudye patsiku?
Lingaliro likangomveketsedwa bwino nthochi siyikupangitsa kukhala wonenepa, tiyeni tiyesetse kudziwa kuti ndi angati omwe angadye tsiku limodzi kapena sabata kuti tisachite mopitirira muyeso kenako ndikumva chisoni. Zakudya zamtundu wa zipatso zachikasu ndizokwera pang'ono kuposa za ena: kuchokera pamenepo zikutsatira kuti ndibwino osadya kwambiri onse pamodzi tsiku limodzi.
Lamulo lonselo lingakhale la idya nthochi musanachite masewera olimbitsa thupi, kapena kugwiritsa ntchito ngati chida chochepetsera kutupa anayambitsa, mwachitsanzo, ndi nthawi. Potaziyamu yomwe ili mu nthochi, imathandizira kuchepetsa kwambiri kusunga madzi, nthawi zambiri komanso mosangalatsa amalankhula mwatsatanetsatane kubwera kwa Nthawi.
Chinyengo cha sangalalani ndi nthochi osadziimba mlandu kwambiri mwina kusankha imodzi osakhwima kwambiri: ikakhala yosapsa, imakhala ndi shuga wochepa kotero kuti ma calories amakhala otsika; mosiyana ndi nthochi yakupsa yomwe imakhala yotsekemera komanso yamchere. Kukoma sikungakhale kosangalatsa kwenikweni, koma pansipa tikufuna kukupatsani malingaliro Chinsinsi kukonzekera kunyumba ndi nthochi.
Njira 4 zodyera nthochi pachakudya cham'mawa kapena ngati chotupitsa
Pambuyo pa malo onse omwe apangidwa m'ndime zapitazi, mudzamvetsetsa nthochi zimakupangitsanso kuti muchepetse thupi, Ndine chakudya kulingalira wathanzi zaumoyo wathu ndikuthandizira kukhala wathanzi lamoyo wonse. Tikuwona pansipa ena maphikidwe akudya nthochi mwa njira ina kuposa masiku onse, kugwiritsidwa ntchito a Chakudya cham'mawa kapena motani akamwe zoziziritsa kukhosi.
- Banana phala ndi oat flakes
Ikani poto ndi mkaka (komanso masamba) pamoto ndikuwonjezera oat. Pakatha mphindi zochepa onjezerani nthochi ndikuduladula ndikupitilira kuphika mpaka chisakanizo chikakhuthala. Idyani kutentha kwa kadzutsa m'nyengo yozizira, kapena muzizilola kuti zizizizira m'nyengo yotentha. Muthanso kuwonjezera ma chokoleti amdima kuti phalalo likhale lokoma kwambiri.
- Banana ndi sinamoni
Dulani nthochi muzidutswa, muiike pa mbale ndikufalitsa sinamoni pamwamba. Kukhudza kosavuta kumeneku kumatha kupanga chotupitsa chokoma kwambiri komanso chopatsa thanzi chisanachitike.
- Yogurt yachi Greek ndi zidutswa za nthochi
Onjezerani ma nthochi ku mlingo wanu wa yogiti wachi Greek. Idyani chakudyachi pachakudya cham'mawa ndipo ngati mukufuna kuwonjezera CHIKWANGWANI chowonjezeranso tirigu ndi maamondi.
- Banana sorbet / ayisikilimu
Sungani nthochi yosenda, idutseni maola ochepa ndikuyiyika chosakanizira pamodzi ndi yogurt kapena mkaka. Mutha kuwonjezera zipatso zina, zonunkhira, kapena mtedza. Sakanizani chilichonse ndikusangalala ndi smoothie wanu ndi ayisikilimu watsopano komanso wofewa.
Zotsutsana: nthawi zina nthochi ndi zoipa kwa inu?
Ndizowona nthochi sizikunenepa, koma pali zochitika zina pomwe kuli bwino kufunsa dokotala kuti amvetsetse ngati kuli bwino kusiya kumwa chipatso ichi.
Se amadwala kudzimbidwa muyenera kuunikanso kuchuluka kwa nthochi zomwe mumadya mukamadya, izi ndichifukwa chakuti nthochi sizimayembekezereka zotsatira za astringent mosiyana ndi zomwe munthu angaganize. Chifukwa chake, ngati mukuvutika kuchita izi, muchepetse magalamu anu kapena muchepetse chakudyachi kwakanthawi. Funsani akatswiri odziwa za kadyedwe kuti akupatseni malangizo ndipo pewani "muzichita nokha".
Kuphatikiza apo, kumwa nthochi Itha kutsimikizidwanso ngati shuga. Chifukwa chake chikupezeka poti nthochi ili ndi shuga ndi wowuma kwambiri. Mwamwayi, index yotsika ya glycemic imalola odwala matenda ashuga kuti asasiyiretu zipatso zachikaso, koma kuti athe kuyilandira kuchuluka pang'ono posankha nthochi zosapsa, zosakhuta shuga.
Nthawi yabwino pachaka yakucha nthochi
La kulima nthochi imapezeka makamaka ku Central America, koma chifukwa chakugulitsa kunja titha kupeza zipatsozi pafupifupi chaka chonse m'misika kapena m'malo ogulitsa mafuta odalirika.
Mwambiri, kukhala a Chipatso "chachilendo" zomwe zimachokera kumayiko otentha ziyenera kuganiziridwa ngati chakudya cha chilimwe, imakhwima m'nyengo yachilimwe-chilimwe ndipo imalekerera kuzizira kwachisanu konse.
Nthawi zina nthochi amakolola akadali osapsa ndikusiya kuti zipse m'malo ofunda, opanda mpweya wabwino kuti abwezeretse nyengo yaying'ono yakudziko lawo.
Pachifukwa ichi, tili ndi nthano yoti tithetse: nthochi yosapsa ndiyabwino, pomwe yakupsa ndiyabwino pa thanzi lathu? Tanena kale m'ndime yapitayi, koma tiyeni titenge mwayi uwu kubwereza.
- La nthochi yosapsa lili shuga wochepa Zosavuta m'malo mokhala ndi sitashi ndi ulusi wokwera kwambiri. Kuphatikiza pa kukhala ndi index ya glycemic yocheperako kuposa yokhwima, imatha kupereka chisangalalo chachikulu tikamadya.
- La nthochi yakupsa, m'malo mwake, zimapezeka chosavuta kudya komanso wolemera ma antioxidants.
Momwe mungayendetsere? Kwambiri zimatengera zomwe mumakonda ndi kuchokera zosowa zenizeni Mwa iliyonse, koma pazochitika zonsezi tazindikira kuti kudya ngakhale nthochi tsiku lililonse sikuli koipa pa thanzi lanu komanso kukupangitsani kuti muchepetse thupi!
Gwero la Nkhani: Alfeminile
