Chifukwa chiyani zisanu?

Pachiyambi cha mawu oti "Idyani zipatso ndi ndiwo zamasamba zosachepera 5 patsiku", pali National Health Nutrition Program (PNNS), dongosolo laumoyo wa anthu lomwe lidayambitsidwa mu 2001 ndi French State kuti lisunge kapena "kukonza Thanzi la anthu pochita zinthu kudzera mu chakudya. Dongosololi ndi malingaliro omwe abwera chifukwa chake atengera momwe sayansi ilili.

Chifukwa chake, pazipatso ndi ndiwo zamasamba, maphunziro mazana a matenda owonetsa matenda awonetsa kuti anthu omwe amadya zipatso ndi ndiwo zamasamba zochulukirapo amakhala athanzi (kulumikizana ndi nkhani yokhudza zoteteza za F&V paumoyo). Ndipo izi zimakhala zolimba kwambiri chifukwa kuchuluka kwa zipatso ndi ndiwo zamasamba zomwe amadya ndikofunikira. Potengera chidziwitso ichi, kugwiritsa ntchito osachepera 400g ya zipatso ndi ndiwo zamasamba patsiku kwatanthauziridwa ndikukwaniritsidwa pamgwirizano wapadziko lonse lapansi (WHO). Popeza zipatso zonse ndi ndiwo zamasamba sizilingana malinga ndi kuchuluka kwake, cholinga cha tsiku ndi tsiku chimamasuliridwa malinga ndi gawo.

Kodi kupereka zipatso ndi ndiwo zamasamba ndi chiyani?

Akuluakulu, kutumikiridwa zipatso ndi ndiwo zamasamba ndizofanana ndi 80 mpaka 100 g. Potengera voliyumu, uku ndikoku kukula kwa nkhonya.

Izi zikhoza kukhala mwachitsanzo apulo yaying'ono, maula asanu, ma strawberries 10, nthochi, mbale ya masamba obiriwira, kapena 100 g wa msuzi.  

Kwa ana, palibe galamala yotanthauzira chifukwa kuchuluka kwake kudzawonjezeka ndi msinkhu wa mwanayo, koma chizindikiro cha "gawo limodzi = kukula kwa nkhonya" chimakhalabe chovomerezeka.

Chifukwa chake, galasi la smoothie lopangidwa kuchokera ku zipatso zisanu silipanga magawo 5 koma gawo limodzi lokha. Zomwezo zimaperekanso msuzi: msuzi wapansi wopangidwa kuchokera ku masamba angapo "kuwerengera" gawo.

Kodi zipatso ndi ndiwo zamasamba ziyenera kukhala zofanana?

Malingaliro awa ndi chizindikiro! Chiwerengero cha zipatso ndi ndiwo zamasamba sichiyenera kukhala chofanana. Kutengera zomwe mumakonda, zokhumba zanu zatsiku kapena ndondomeko yanu, mutha kudya masamba atatu a masamba ndi zipatso ziwiri, kudya magawo anu onse pakudya komweko kapena m'malo mwake kufalitsa pazakudya zanu zatsiku. Choyenera ndikuyesa kuphatikiza zipatso ndi ndiwo zamasamba muzakudya zanu zonse ndikusintha zomwe mumadya momwe mungathere kuti mupeze phindu lalikulu.

Adzazidya mu mawonekedwe ati?

Mwatsopano, mazira, zamzitini, crunchy, mu saladi, sliced, steamed, mu supu, mu gratin, mu phala, mu compote, chirichonse mawonekedwe ndi chidebe bola pali kuchuluka, ndicho 400g zipatso ndi ndiwo zamasamba patsiku kufalikira. tsiku lonse. Choyenera ndikukonda zopangira zopangira tokha kuti musunge mavitamini ndi mchere wambiri momwe mungathere, ndikuwongolera kuchuluka kwa mchere, mafuta ndi shuga zomwe zimawonjezeredwa ku zipatso ndi ndiwo zamasamba.

Ngati alibe shuga wowonjezera, ma compote amatha kuwerengera tsiku lililonse. Zipatso zoyera komanso zipatso zamasamba zitha kuwerengedwa ngati imodzi koma osapitilira kamodzi patsiku popeza zipatso ndi ndiwo zamasamba ndizofunikira kutafuna, kudya kwa fiber komanso kukwanira kwathunthu.

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