Kodi chisankho chanu cha 2023 chikuphatikiza cholinga chokulitsa zakudya zanu kuti mukhale ndi thanzi lalitali?Kapena kudzipereka kumwa madzi ambiri ndi kudya zipatso zambiri, ndiwo zamasamba, ndi tirigu?Nanga bwanji kudya zakudya zochokera ku zomera mlungu uliwonse?
Musadzipangire nokha kulephera poyesa kusintha zizolowezi zanu usiku umodzi.M'malo mwake, yang'anani maupangiri 23 okhala ndi moyo wathanzi kuchokera kwa katswiri wazakudya wolembetsedwa Leslie Beck sabata iliyonse ndi maupangiri ena owonjezera.Kumapeto kwa January, pendani kaye mmene mwapitira patsogolo ndipo sankhani nkhani imene mukuona kuti ikufunika kusamaliridwa mowonjezereka ndi luso mwezi wamawa.
Chimodzi mwazabwino zanu zazikulu zosinthira zakudya zanu ndi diary yazakudya.Izi zitha kukupatsani chidziwitso chochuluka ndikulozera madera oyenera kusintha.Ngati cholinga chanu ndikuchepetsa thupi, kafukufuku akuwonetsa kuti kusunga diary yoyenera kumawonjezera mwayi wanu wopambana.
Lembani zakudya zomwe mumadya komanso kukula kwake mukatha kudya.Osadikirira mpaka kumapeto kwa tsiku kapena mutha kuyiwala chakudya.
Yang'anani diary yanu yazakudya kumapeto kwa tsiku lililonse.mwazindikira chiyani Palibe zipatso?Zosakwanira masamba?Maswiti ambiri?Magawo ndi akulu kuposa momwe mukuganizira?
Amayi amafunikira magalasi 9 amadzi patsiku, pomwe amuna amafunikira 13 - ochulukirapo ngati achita masewera olimbitsa thupi.Zakumwa zonse - ngakhale khofi!- Werengani mlingo wovomerezeka wa tsiku ndi tsiku.
Kumwa madzi musanadye chakudya chilichonse kungakuthandizeni kuti mukhale okhuta komanso kupewa kudya kwambiri.Kuonjezera apo, anthu ambiri samwa madzi okwanira m’nyengo yozizira chifukwa alibe ludzu.Kotero chinyengo chophwekachi chidzakuthandizaninso kukwaniritsa zosowa zanu za tsiku ndi tsiku zamadzi.
Amayi amafunikira makapu 9 (malita 2.2) amadzi patsiku, ndipo amuna amafunikira makapu 13 (malita atatu) ngati achita masewera olimbitsa thupi.
Nkhani yabwino ndiyakuti zakumwa zonse (kupatula zakumwa zoledzeretsa) zimatengera zomwe mumafunikira madzi tsiku lililonse.Inde, ngakhale khofi ndi tiyi.
Akuti anthu aku Canada amangopeza theka la fiber yomwe amafunikira tsiku lililonse.Amayi azaka zapakati pa 19 mpaka 50 amafunikira magalamu 25 patsiku, amuna 38 magalamu.(Amayi okalamba ndi amuna amafunikira 21 magalamu ndi 30 magalamu a fiber patsiku, motsatana.)
Kuti mukwaniritse cholinga ichi, yambani ndikuwonjezera kudya kwanu kwa kadzutsa.Yesani imodzi mwa izi:
Poyang'ana mafuta a polyunsaturated ndi monounsaturated muzakudya za tsiku ndi tsiku, mafuta amtunduwu amagwirizanitsidwa ndi chiopsezo chochepa cha matenda a mtima.Mwa kusintha mafuta a saturated (anyama), mafuta athanzi ameneŵa amathandiza kuchepetsa mlingo wa kolesterolo wa LDL (woipa) m’mwazi ndipo amapangitsanso kuti thupi lizigwiritsa ntchito bwino insulin.
Mafuta abwino a polyunsaturated ndi mafuta a mphesa, mafuta a mpendadzuwa, mafuta a canola, walnuts, mbewu za chia, flaxseed, hemp, ndi mbewu za dzungu.Zakudya zomwe makamaka zimakhala ndi mafuta a monounsaturated ndi mafuta a azitona, avocado ndi mafuta a avocado, mtedza, batala wa mtedza, ma almond, ma cashews, ma pecans, ndi pistachios.
Kukhazikika kudzakhala kachitidwe ka chakudya m'chaka chomwe chikubwera pomwe kusintha kwanyengo kumawonekera.Kuchepetsa kuwononga chakudya ndichinthu chomwe tonse tingachite kuti tichepetse kuchuluka kwa mpweya wathu.Zinyalala za chakudya zomwe zimathera m’malo otayirako zimatulutsa mpweya wa methane, mpweya wamphamvu wotenthetsa dziko umene umapangitsa kusintha kwa nyengo.
Ngati kuchepetsa thupi ndi chimodzi mwazolinga zanu za 2023, ichi ndi chisankho choyenera kupanga.Kafukufuku wasonyeza kuti anthu omwe amadya mofulumira komanso mokhuta amakhala ndi mwayi wochuluka katatu.
Ngati mumadya pang'onopang'ono, mahomoni okhudzana ndi chilakolako amawombera ndikuuza ubongo wanu kuti mwakhuta.Chifukwa zimatenga mphindi 20 kuti zizindikirozi zilembedwe, ngati mutadya mofulumira, mumadya kwambiri thupi lanu lisanadziwe.
Chakudya cham'mawa, chamasana ndi chakudya chamadzulo: ikani mpeni ndi mphanda kuti muzitafuna mukangolumidwa.Osatenga mpeni ndi mphanda mpaka pakamwa panu mulibe 100%.Imwani madzi pang'ono pakati pa sips.
Ngakhale pali umboni wochuluka wosonyeza kuti kudya zakudya zambiri n’kwabwino kwa ife, anthu ambiri a ku Canada amadya zochepa kwambiri.Magazini ya ku Canada Food Guide imalimbikitsa kuti theka la mbale yanu likhale ndi zipatso ndi ndiwo zamasamba.
Njira yanzeru iyi ingakuthandizeni kukwaniritsa zolinga zanu za 2023 zoonda.kwenikweni.M'malo mwake, m'modzi wamakasitomala anga adachita izi kwa milungu isanu ndi umodzi ndikutaya mapaundi 10.
Kutumikira chakudya chamadzulo pa mbale ya chakudya (7 mpaka 9 mainchesi m'mimba mwake) osati mbale yaikulu ya chakudya chamadzulo.
Mudzayika chakudya chochepa pa mbale, zomwe zikutanthauza kuti ma calories ochepa, koma mbale idzawoneka yodzaza.Mudzapeza kuti chilakolako chanu chimasintha mwamsanga chakudya chochepa.
Kuti mukhale ndi fiber zambiri, mavitamini, mchere, ndi ma antioxidants muzakudya zanu, idyani zipatso zosachepera ziwiri tsiku lililonse.
Kuti mukwaniritse zolinga zanu za tsiku ndi tsiku, idyani zipatso (chipatso chonse, osati madzi) m'mawa ndi madzulo.
Kumwa makapu 3 mpaka 5 a tiyi wobiriwira pa tsiku kwagwirizanitsidwa ndi chitetezo ku matenda a mtima ndi kuthamanga kwa magazi.
Kumwa makapu atatu kapena asanu a tiyi wobiriwira patsiku kwalumikizidwa ndi chitetezo ku matenda a mtima ndi kuthamanga kwa magazi.Kafukufuku wasonyezanso kuti kumwa tiyi wobiriwira nthawi zonse kungathandize kuchepetsa LDL (zoipa) cholesterol m'magazi.Masamba a tiyi wobiriwira ali olemera kwambiri mu phytochemicals otchedwa catechins, omwe ali ndi antioxidant ndi anti-inflammatory properties.
Masamba a masamba obiriwira ali ndi ulusi wambiri ndipo ndi magwero abwino a mavitamini A ndi C olimbana ndi khansa, vitamini K, folic acid (vitamini B), iron, calcium, ndi potaziyamu.Kuphatikiza apo, ndi magwero apadera a lutein ndi zeaxanthin, ma phytochemicals omwe amaganiziridwa kuti amateteza ku ng'ala ndi kuwonongeka kwa macular.Kuphatikiza apo, kafukufuku wasonyeza kuti kumwa pafupipafupi masamba obiriwira amtundu wa lutein kumatha kuchedwetsa kuchepa kwa chidziwitso chokhudzana ndi ukalamba ndikuchepetsa chiopsezo cha matenda a Alzheimer's.
Phatikizani masamba obiriwira muzakudya zanu zatsiku ndi tsiku.Sankhani kuchokera ku arugula, masamba a beet, kale, masamba a dandelion, kale, mpiru, letesi, letesi ya romaine, rapini (broccoli raab), sipinachi, Swiss chard, ndi masamba a mpiru.
Chinsinsi cha kudya bwino komanso kwanthawi yayitali ndikukonzekereratu kuti muwonetsetse kuti mukudyetsa thupi lanu ndi zakudya zopatsa thanzi.Kuonjezera apo, kudziwa chakudya chamadzulo kudzakupulumutsani kupsinjika maganizo podziwa zomwe mungaphike kumapeto kwa tsiku lotanganidwa.
Yesani kukonzekera chakudya chamadzulo sabata yamawa.Ngati kuli koyenera, ndikupangira kuti mukonzekerenso chakudya cham'mawa, chamasana, ndi zokhwasula-khwasula.M’makonzedwe anu, lingalirani za mmene mungaphikire chakudya chimodzi ndi kuchigwiritsira ntchito pazakudya ziŵiri kapena kuposerapo.Pangani soups, casseroles, pasta sauces, kapena tsabola mumagulu kumapeto kwa sabata, kenaka muziziritsa kwa sabata lotanganidwa.Konzani mtanda wa mbewu zonse monga mpunga wofiira, farro, kapena balere mu wophika pang'onopang'ono.Sakanizani kapena fufuzani nsomba zina za salimoni kapena nkhuku pa chakudya chamadzulo chochepa popanda kukonzekera tsiku lotsatira.
Zitsamba ndi zonunkhira zili ndi ma antioxidants amphamvu komanso anti-inflammatory phytochemicals otchedwa polyphenols, omwe amatha kulimbikitsa mphamvu za ubongo ndikuteteza ku khansa, shuga, ndi matenda a mtima.
Kuonjezera zitsamba ndi zonunkhira ku chakudya chanu ndi njira yabwino komanso yokoma yochotsera mchere.Koma ubwino wophika zitsamba ndi zokometsera sizimangokhala kuchepetsa kudya kwa sodium.Zitsamba ndi zonunkhira zili ndi ma antioxidants amphamvu komanso anti-inflammatory phytochemicals otchedwa polyphenols, omwe amatha kulimbikitsa mphamvu za ubongo ndikuteteza ku khansa, shuga, ndi matenda a mtima.
Yesani malangizo awa owonjezera zitsamba ndi zonunkhira ku chakudya chanu (kusintha zitsamba zatsopano kukhala zouma, gwiritsani ntchito supuni 1 ya zitsamba zouma pa supuni iliyonse ya zitsamba zatsopano):
N’zosakayikitsa kuti kudya zakudya zochokera ku zomera kungathandize kupewa matenda ambiri, monga kuchuluka kwa mafuta m’thupi, kuthamanga kwa magazi, matenda a mtima, sitiroko, matenda a shuga a mtundu wachiŵiri, kunenepa kwambiri, ndi mitundu ina ya khansa.
Zakudya monga nyemba, mphodza, mtedza, tofu, edamame, ndi tempeh zili ndi mapuloteni ambiri a zomera, komanso mavitamini, mchere, ndi mitundu yosiyanasiyana ya phytochemicals.Kuphatikiza apo, iwo ndi otsika kwambiri mumafuta odzaza, ndipo ambiri aiwo ndi magwero abwino a fiber.
M'malo mwa nyama, nkhuku, kapena nsomba ndi zakudya zomanga thupi katatu patsiku.Nawa malingaliro ena:
Tinthu tating'onoting'ono ta flaxseed timakhala ndi ulusi wosungunuka, omega-3 fatty acid wotchedwa alpha-linolenic acid (ALA), ndi phytochemicals otchedwa lignans.Kafukufuku akuwonetsa kuti kudya flaxseed nthawi zonse kungathandize kuchepetsa cholesterol ya LDL ndi kuthamanga kwa magazi, komanso kumateteza ku khansa ya m'mawere ndi prostate.
Masupuni awiri a fulakesi pansi amapereka ma calories 60, magalamu anayi a ulusi, ndi zambiri kuposa zomwe mumafunikira ALA tsiku lililonse.(Muyenera kudya flaxseeds, monga flaxseeds zonse zimadutsa m'matumbo osagawanika, kutanthauza kuti simudzapeza phindu lawo lonse.)
Onjezerani ufa wa flaxseed ku phala yotentha, oatmeal, smoothies, yogurt, maapuloauce, muffin ndi batter ya pancake, kapena kusakaniza ndi ng'ombe yowonda kapena Turkey kwa burgers kapena nyamaloaf.Whisk ndi zoyera dzira kuti mupange "breadcrumbs" za nsomba kapena nkhuku.Mukhozanso kuyesa kuyika fulakesi pansi pa mpiru wanu kapena mayonesi kuti mukhale ndi sangweji yathanzi.
Kaloti, mbatata, ndi sikwashi zili ndi beta-carotene yambiri, antioxidant yomwe ingachepetse chiopsezo cha matenda a mtima ndi khansa zina.
Kaloti, mbatata, ndi sikwashi zili ndi beta-carotene yambiri, antioxidant yomwe ingachepetse chiopsezo cha matenda a mtima ndi khansa zina.Zina mwa beta-carotene zomwe mumadya zimasinthidwanso m'thupi kukhala vitamini A, mchere womwe umathandizira chitetezo cha mthupi.
Palibe boma lomwe limalimbikitsa kudya kwa beta-carotene, koma akatswiri amavomereza kuti 3 mpaka 6 mg patsiku amafunika kupewa matenda osatha.Ingoganizani?Mbatata yapakati imakhala ndi 13 mg ya beta-carotene, 1/2 chikho madzi a karoti ali ndi 11 mg, 1/2 chikho cha kaloti yophika chimakhala ndi 6.5 mg (1/2 chikho cha kaloti yaiwisi chili ndi 5 mg), ndi 1/2 chikho cha kaloti.nutmeg ili ndi 4.5 mg.Choncho, kudzaza m'mimba sikovuta.
Kudya shuga wambiri, makamaka mu zakumwa zotsekemera, kumawonjezera chiopsezo cha matenda a shuga a mtundu wa 2, matenda a mtima, ndi kunenepa kwambiri.Cholinga chake ndi chophweka: sinthani zakumwa zonse za shuga ndi madzi, tiyi, khofi wakuda, tiyi wa zitsamba, mkaka wosatsekemera, kapena mkaka wosakanizidwa.
Ngakhale 100% madzi a zipatso alibe shuga wowonjezera, akadali gwero lokhazikika la shuga wachilengedwe (ndi zopatsa mphamvu) zomwe zilibe fiber.Chifukwa chake, amatengedwa ngati chakumwa chokoma.Gwiritsani ntchito zipatso zonse m'malo mwa madzi.Ngati nthawi zambiri mumamwa madzi kuti muthetse ludzu, m'malo mwake ndi madzi.
Akuti munthu wamkulu amapeza pakati pa kilogalamu imodzi kapena ziwiri pachaka.Kwa anthu ena, kufalikira pang'onopang'ono kumeneku kungayambitse kunenepa kwambiri.Nkhani yabwino ndiyakuti simuyenera kusintha kwambiri zakudya zanu kuti mupewe kulemera.
M’malo mwake, kafukufuku akusonyeza kuti “njira yosinthira pang’ono”—kudula ma calories 100 mpaka 200 patsiku mwa kudya zakudya zocheperako, kuchita maseŵera olimbitsa thupi, kapena kuphatikiza ziŵirizo—kungathandize.Kusintha kwa zakudya zazing'ono ndi zolimbitsa thupi ndizosavuta kuziphatikiza muzochita zanu za tsiku ndi tsiku komanso zosavuta kuzisunga pakapita nthawi kusiyana ndi kusintha kwakukulu kwa moyo komwe kumafunika kuti muchepetse thupi.
Ngati mubwera kunyumba kuchokera kuntchito ndi njala ndipo mukufuna kudya chilichonse chomwe chikuwoneka, nsonga iyi ikuthandizani kuti musamadye kwambiri kumapeto kwa tsiku.Koma si zokhazo.
Kudya maola atatu kapena anayi aliwonse kumathandizanso kuti shuga m'magazi anu (mphamvu) ikhale yokhazikika komanso kukupatsani mphamvu pakulimbitsa thupi kwanu masana.Zakudya zopatsa thanzi zimakupatsaninso mwayi wowonjezera kudya zakudya zofunika monga mapuloteni, fiber ndi calcium.
Zakudya zopatsa thanzi ziyenera kukhala ndi ma carbs omwe amawotcha pang'onopang'ono kuti azilimbitsa minofu ndi ubongo wanu, komanso mapuloteni ndi mafuta ena athanzi kuti mukhale amphamvu kwa nthawi yayitali.
Ngati mumakonda kukhala ndi mphamvu zopangira mphamvu, sankhani zomwe zimapangidwa ndi zakudya zonse monga zipatso ndi mtedza.
Ngati mukuda nkhawa ndi m'chiuno mwanu, ndi bwino kukhazikitsa tsiku lomaliza la chakudya chamadzulo.(Pokhapokha, ndithudi, mumagwira ntchito usiku.)