Kudya chakudya cham'mawa chopatsa thanzi ndi njira yabwino yoyambira tsiku lanu, makamaka ngati chakudya chanu chimakhala ndi zakudya zopatsa thanzi.
Chakudya cham'mawa, malinga ndi katswiri wazakudya Sarah Elder, ndi ntchito yanu kwa thupi lanu usiku watha. Mukadya chakudya cham'mawa chopatsa thanzi, mumawonjezera mphamvu, calcium ndi mapuloteni omwe thupi lanu limagwiritsa ntchito pogona usiku, malinga ndi food.news.
Komabe, si aliyense amene amakonda kudya chakudya cham'mawa m'mawa. Deta ikuwonetsa kuti pali kulumikizana pakati pa kudumpha chakudya cham'mawa ndi kunenepa kwambiri. Alexandra Johnston, pulofesa wofufuza za chilakolako cha kudya pa yunivesite ya Aberdeen, akufotokoza kuti anthu amene amadya chakudya cham’mawa kaŵirikaŵiri amakhala ndi zizoloŵezi zabwino, monga kuchita maseŵera olimbitsa thupi nthaŵi zonse ndi kusiya kusuta.
Kafukufuku akuwonetsa kuti kudya chakudya cham'mawa ndi kopindulitsa pa thanzi komanso thanzi ndipo kumathandizira kuchepetsa index ya misa ya thupi (BMI). Detayo ikuwonetsanso kuti mutha kuwotcha zopatsa mphamvu zambiri tsiku lonse ngati mudya chakudya cham'mawa chokoma. Kumbali ina, kudumpha chakudya cham'mawa kumalumikizidwa ndi kuwotcha ma calories ochepa tsiku lonse, zomwe ndizovuta kwa omwe akufuna kuchepetsa thupi.
Malangizo 3 a kadzutsa wathanzi
Idyani zomanga thupi
Chepetsani kudya nyama zophikidwa bwino ndikudya nyemba zambiri, mazira, zoonda za ng'ombe ndi nkhumba, nyemba, nkhuku, nsomba zam'nyanja, ndi mkaka wopanda zotsekemera monga yogurt.
Pewani zakudya zotsekemera
Nkhumba, bagels, mipiringidzo, muesli, ndi timadziti nthawi zambiri zimakhala ndi shuga wowonjezera, zomwe zingayambitse kusokoneza mphamvu ndi kudya kwambiri kumapeto kwa tsiku. Dumphani zakumwa zotsekemera monga khofi wotsekemera ndi tiyi.
Idyani zipatso ndi ndiwo zamasamba zambiri
Onjezani masamba otsala ku mazira a omelet wamasamba. Ngati muli pachangu, idyani zipatso zatsopano. Kudya chakudya cham'mawa chokhala ndi fiber zambiri kudzakuthandizani kukhala wokhuta kwa nthawi yayitali.
Chakudya cham'mawa chokwanira chimaphatikiza mafuta, fiber, chakudya, ndi mapuloteni. Fomula iyi imakuthandizani kuti mukhale odzaza ndi mphamvu tsiku lonse.
Zakudya zam'mawa zabwino kwambiri
Chotupitsa chambewu yonse
Mbewu zonse zimakhala ndi antioxidant komanso zimakhala ndi mchere wambiri monga calcium, chitsulo, potaziyamu, magnesium, ndi zinki, zomwe ndizofunikira kuti chitetezo cha mthupi chitetezeke komanso kukhala ndi thanzi la mtima. Kuonjezera apo, mavitamini a B ochokera ku mbewu zonse amathandiza thupi kusintha chakudya kukhala mphamvu.
Peyala
Mapeyala ali ndi ulusi wopatsa thanzi, mafuta opatsa thanzi, komanso madzi kuti mumve kukhuta. Izi zimathandiza kupewa kudya kwambiri tsiku lonse. Mapeyala amakhalanso ndi mafuta osakwanira, omwe amathandiza kuchepetsa chiopsezo cha matenda a shuga, matenda a mtima, ndi khansa yokhudzana ndi moyo.
nthochi
Zipatsozi zimakhala ndi minyewa yosungunuka, yomwe imatha kutsitsa mafuta a kolesterolini pochotsa m'mimba ndikuletsa kulowa m'magazi ndikutseka mitsempha.
Zipatso
Chikho chimodzi cha blueberries chili ndi magalamu asanu ndi anayi a fiber ndi 50 peresenti ya zosowa zanu za vitamini C, chifukwa cha ma calories 60. Zipatso zina, monga mabulosi akuda, raspberries, ndi sitiroberi, zimakhala ndi ma antioxidants omwe amalepheretsa kuwonongeka kwa maselo. Kuchulukitsa mabulosi anu kungathandizenso kuteteza mitsempha yamagazi ku zolembera zovulaza ndikuwongolera kuyenda kwa magazi.
Tiyi wakuda kapena khofi
Kafukufuku akuwonetsa kuti ma antioxidants ndi caffeine mu tiyi ndi khofi wosatsekemera amatha kupereka zabwino zambiri, monga kuchepetsa chiopsezo cha matenda aakulu komanso kuthandizira kulemera.
mazira
Mazira ndi zakudya zokhala ndi mavitamini A, D ndi B12. Dzira limodzi lili ndi ma gramu asanu ndi atatu a mapuloteni, omwe thupi lanu limafunikira kuti likhale ndi magazi athanzi, mafupa ndi khungu. Popeza thupi lanu limatenga nthawi yayitali kuti liwononge mapuloteni, zimakupangitsani kumva kuti ndinu odzaza nthawi yayitali.
Mtedza ndi peanut butter
Masupuni awiri a peanut butter amakhala ndi magalamu asanu ndi atatu a mapuloteni ndi mafuta opatsa thanzi amtima. Kafukufuku amasonyeza kuti mtedza wambiri wamtengo wapatali ndi mtedza umagwirizanitsidwa ndi chiopsezo chochepa cha matenda aakulu komanso kutaya thupi kapena kukonza. Gulani mafuta a mtedza opangidwa ndi mtedza ndi mchere wokha, ndi mchere wosakwana 140 mg pa kutumikira.
Mafuta
Oats ali ndi fiber yambiri, mapuloteni a zomera ndipo ali ndi mavitamini a B, komanso mchere monga calcium, iron ndi magnesium. Oats amathandizira kuchepetsa chiopsezo cha matenda a mtima chifukwa amakhalanso ndi fiber yotchedwa beta-glucan, yomwe imapangitsa kuti mafuta a kolesterolini akhale bwino. Kuphatikiza apo, beta-glucan imatha kudyetsa ma probiotics amthupi lanu kapena mabakiteriya "abwino" ndikuwathandiza kuti azichita bwino, zomwe zimathandizira thanzi lamatumbo.
mbewu
Mbeu za Chia, nthangala za fulakesi, ndi nthangala za sesame zitha kuwonjezeredwa kumbewu ndi ma smoothies. Mbeu ndi gwero labwino kwambiri la calcium, iron, magnesium ndi zinc, zomwe ndizofunikira pakulimbikitsa chitetezo chamthupi. Amakhalanso ndi fiber yosungunuka, yomwe imathandizira kuchepetsa cholesterol yoyipa ndikukweza cholesterol yabwino. Mapuloteni ndi fiber zomwe zili mumbewu zimathandizira kuti shuga m'magazi achuluke.
Idyani chakudya cham'mawa chopatsa thanzi tsiku lililonse kuti mukhale okhuta kwa nthawi yayitali komanso kupewa zilakolako zosayenera za zakudya zopanda thanzi.
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Tikukumbutsani, m'mbuyomu tidawuza zomwe ziyenera kukhala chakudya cham'mawa molingana ndi chizindikiro cha zodiac, komanso tidalangiza momwe tingakonzekere kadzutsa wathanzi komanso wokoma - mazira ophwanyidwa mu avocado.