Zamkatimu
Chipatso chonse… osati madzi. Iwo ali olemera mu fiber, choncho amakhutitsa kwambiri. Komabe, timadziti tokhala ndi kashiamu wowonjezera kapena mavitamini (beta-carotene, vitamini C, vitamini D, ndi zina zotero) zitha kukhala zowoneka bwino.
Njere zonse (= mbewu zonse)… osati ufa woyengedwa. Amakhala ndi michere yambiri, fiber yambiri, kukoma kochulukirapo, amakhutitsa komanso amakhala ndi thanzi labwino! Anthu omwe ali ndi zosowa zazikulu zamphamvu monga achinyamata ndi anthu ogwira ntchito amatha kuwonjezera chakudya chawo ndi mkate wopanda tirigu (= mbewu zonse).
Mazira, omwe abwereranso kukhala chakudya chatsiku ndi tsiku. Ali ndi zakudya zabwino kwambiri komanso mtengo wabwino kwambiri wandalama! Kuphatikiza apo, tikudziwa tsopano kuti mazira samachulukitsa cholesterol m'magazi mwa anthu athanzi.
Nyemba. Cholowa choyamba cha nyama ndi nkhuku, pazakudya, zachuma komanso ngakhale zachilengedwe. Ndikosavuta kuposa momwe mukuganizira kuti muphatikize mbewu za nyemba muzakudya zanu.
Mtedza ndi mtedza (= zipolopolo) monga ma amondi, ma pecans, cashews, ndi zina zotero. Ngakhale kuti ma calorie awo ndi okwera pang'ono, ali ndi zakudya zambiri zomwe zimapindulitsa pa thanzi. Kudya pang'ono kumathandiza kuti mukhale ndi thanzi labwino.
Nsomba ndi zina za m’nyanja. Iwo ndi magwero abwino kwambiri a mapuloteni, ndipo kwenikweni amaika mavitamini ndi mchere! Nsomba zamafuta zilinso ndi mlingo wabwino wa vitamini D.
Magwero a vitamini D. Vitamini iyi imalola kutengera ndikugwiritsa ntchito kashiamu m'thupi. Thupi limapanga vitamini D palokha kuchokera ku dzuwa nthawi zonse, koma nthawi zambiri sitipeza kuwala kokwanira, makamaka m'nyengo yachisanu. Kuti mudzaze zofooka zilizonse za vitamini D, m'pofunika kutembenukira ku zakudya zazikulu: mkaka wa ng'ombe (nthawi zonse umaphatikizidwa ndi vitamini D ku Canada), yogurt (= yogurt) yomwe ili ndi ma probiotics, zakumwa za soya. (soya) kapena wowonjezera mpunga ndi madzi a lalanje, nsomba zamafuta ndi yolk ya dzira. Health Canada imalimbikitsa zowonjezera za vitamini D kwa anthu azaka 50 kapena kuposerapo.
Mbatata: masamba kapena wowuma? Mbatata imayikidwa "mwalamulo" pakati pa masamba. Komabe, ochita kafukufuku angapo amakhulupirira kuti chifukwa cha wowuma wambiri, ayenera kuonedwa ngati wowuma, monga tirigu ndi nyemba. Mbatata ili ndi makhalidwe abwino komanso osowa. Zophikidwa ndi peel yake, makamaka gwero labwino kwambiri la potaziyamu. Mbatata ilinso ndi kuchuluka kwa vitamini C ndipo imakhala ndi antioxidant katundu. |