Mfundo yakuti shuga ndi yovulaza imadziwika bwino kwa ife - imakambidwa pa TV, yolembedwa m'magazini ndikuwonetsedwa m'mafilimu otchuka a sayansi. Ngakhale maswiti atachotsedwa m'zakudya, shuga wopezeka paliponse amasokoneza zakudya zosinthidwa, kuchokera ku mkate mpaka kuvala saladi. Ndipo sucrose, ndi fructose, ndi shuga ndizowonjezeranso chimodzimodzi. Chilichonse chomwe mungafune, shuga amachulukitsa kuchuluka kwa insulin. Zizindikiro zochokera ku ziwalo zosiyanasiyana zimalowa mu ubongo ndikuyitanitsa mlingo wina wa maswiti. Chilakolako choterocho chingathe kubisa kutopa, kutaya madzi m'thupi kapena njala. Zimatanthauzanso kusowa kwa zakudya: chromium, phosphorous kapena sulfure. Werengani pazakudya 10 zomwe zingakuthandizeni kuthana ndi zilakolako za shuga.
Smoothies ndi yogurt ndi chinangwa
Smoothies ndi imodzi mwa njira zabwino kwambiri zochepetsera shuga. Kuphatikiza koyenera kwa zipatso ndi ndiwo zamasamba muzakudya zamasamba kumapangitsa kukhala mankhwala abwino kwambiri kwa omwe ali ndi dzino lokoma. Amakonda kuphatikiza zipatso za peels kuti apereke mlingo wowonjezera wa mavitamini, mchere ndi phytochemicals. Ngati mumadya mkaka, ndiye kuti kuwonjezera yogati ku smoothie yanu kumawonjezera calcium. Ulusi wa zipatso umachepetsa chimbudzi, umachepetsa cholesterol ndikuwongolera shuga wamagazi. Idyani chakudya cham'mawa cham'mawa ndipo mupeza zomanga thupi, mafuta athanzi, ndi zipatso zotsika kwambiri za glycemic. Ndipo chofunika kwambiri - sipadzakhala chikhumbo chodyera donuts musanadye chakudya chamadzulo.
Yogurt
Ngati mukufunadi kudya keke, ndiye kuti thupi limafunikira phosphorous. Itha kupezeka wophatikizidwa ndi calcium kuchokera ku yogurt. Ngati owonjezera phosphorous ndi contraindicated kwa inu (mwachitsanzo, ndi matenda a impso), kusankha yoghurts yosavuta ndi probiotics, amene bwino chimbudzi. Ubale pakati pa kuphwanya kwa matumbo a m'mimba ndi candidiasis komanso kuledzera kwa maswiti zawululidwa. Sangalalani ndi ma yoghurt okhala ndi zipatso zatsopano, akamwe zoziziritsa kukhosi amalepheretsa kuchuluka kwa shuga m'magazi.
oatmeal
Lamulo lofunikira kwa omwe ali ndi dzino lotsekemera ndikudya zakudya zokhala ndi index yotsika ya glycemic kuti muchepetse shuga wamagazi ndikupewa maenje amphamvu. Ma muffins, makeke, chimanga amakhala ndi chakudya chosavuta chomwe chimasandulika shuga. Sankhani oatmeal, kuwaza phala ndi sinamoni ndi nutmeg, kapena kuthira uchi pamwamba. Kukongoletsa mbale ndi mtedza angapo, mumapezanso mlingo wowonjezera wa mapuloteni.
Saminoni
Zonunkhira ndi bwenzi la omwe akufuna kuchepetsa maswiti. Sinamoni adabweretsedwa kuchokera ku Egypt zaka 2000 zapitazo. Zatsimikiziridwa kuti zimayang'anira kuchuluka kwa shuga m'magazi ndikuchepetsa zilakolako za shuga. Mukafuna kudya ayisikilimu, yesani m'malo mwake ndi maapulosi owazidwa sinamoni. Tengani nthochi ndi sinamoni ndi mtedza wodulidwa m'malo mwa maswiti.
Maapulo
Mawu akale onena za apulo patsiku siachikale nkomwe. Chifukwa china cholakalaka maswiti kungakhale kusowa kwa chinthu chofunikira, chromium. Chromium imayang'anira kagayidwe kachakudya, mafuta ndi mapuloteni, komanso imayang'anira shuga wamagazi ndi cholesterol. Maapulo amatipatsa chromium yokwanira, koma nthochi ndi malalanje ndi magwero abwino a chromium. Kodi mumalota pie ya sinamoni ya apulo? Pangani mchere wina: kudula apulo, kuwaza ndi sinamoni ndi microwave kwa masekondi 30-45.
Peanut batala
M'malo mwa mtedza, masamba omwe amapezeka nthawi zonse ndi abwino. Butter adzapatsa thupi lanu mapuloteni ndi mafuta athanzi, koma ngati mukuyesera kuchepetsa thupi, khalani ndi masupuni awiri patsiku. Ndipo onetsetsani kuti mafuta anu a nati alibe shuga! Mafuta a mtedza ali ndi sulfure yambiri, yomwe ndi mchere wachitatu wochuluka kwambiri m'thupi la munthu. Ndi ukalamba, kusowa kwa sulfure kumabweretsa kufooka kwa khungu ndi kuuma minofu ndi mfundo. Yesani batala wa amondi ndi tositi ya mabulosi, kapena kuwaza batala wa mtedza pa chidutswa cha udzu winawake.
masiku
Ndi kukoma kwa caramel, madeti amatengedwa ndi gourmets kukhala m'malo mwa shuga muzakudya zambiri. Ali ndi zopatsa mphamvu zochepa kuposa shuga ndipo masiku amakhala ndi index yotsika ya glycemic. Madeti asanu ndi limodzi apakati, okhala ndi mikwingwirima amapereka 6% ya potassium ya tsiku ndi tsiku - ndipo ichi ndi kupewa kufooka kwa mafupa, sitiroko, miyala ya impso ndi matenda oopsa. Madeti samangochepetsa chilakolako cha maswiti, komanso amalimbikitsa kukula kwa mabakiteriya opindulitsa m'matumbo. Koma, aliyense ali ndi zopatsa mphamvu 23, idyani moyenera.
Beetroot
Ngati simunakhalepo wokonda beets, ino ndi nthawi yoti musinthe malingaliro anu. Ndi masamba okoma! Amadziwika kuti ndi mankhwala a nyamakazi, matenda a mtima, mutu waching'alang'ala, ndi matenda a mano, beets ali ndi mavitamini ndi mchere wambiri, kuphatikizapo vitamini B ndi ayironi. Amatsuka magazi ndi chiwindi, koma bonasi yayikulu kwa inu ndikuti beets ali ndi glutamine, ndipo iyi ndiye mfuti yabwino kwambiri yochepetsera mphamvu, yothandiza kwambiri kuposa shuga. Yesani chokometsera cha beetroot chowotcha ndi tchizi cha mbuzi, walnuts ndi zitsamba.
Mbatata yabwino
Zakudya zokometsera zachilengedwe zamasamba, mbatata zimadzaza ndi potaziyamu ndi chitsulo, mavitamini B6, C ndi D. Koma chofunika kwambiri, ndi gwero labwino kwambiri la L-tryptophan, lomwe limachepetsa chilakolako cha shuga. Kuti mukhale odekha komanso omasuka musanagone, tryptophan imagwira ntchito bwino kuposa maswiti ochepa. Thirani supuni ya tiyi ya kotala ya mafuta a kokonati pa theka la mbatata yophika, yikani mtedza wa nutmeg ndi mchere wa pinki wa Himalayan.
Vanilla
Kafukufuku wasonyeza kuti zakudya zokometsera vanila zimachepetsa kufunikira kwa maswiti. Mutha kunyenga mano anu okoma obisika pogwiritsa ntchito mafuta onunkhira a vanila kapena makandulo onunkhira. Koma ngati mukufunabe kuyika china chake mkamwa mwanu, chikhale tiyi, khofi kapena madzi othwanima ndikuwonjezera vanila wachilengedwe.