Izvo 10 Zvikafu Zvakashata Kudya muMangwanani

Zvemukati

• 1. Zviyo zveKudya kwemangwanani
• 2. Pancakes uye Waffles
• 3. Toast neMargarine
• 4. Mufini
• 5. Muto Wezvibereko
• 6.Toaster Pastries
• 7. Scones NeJam neCream
• 8. Yakasanganiswa Isina Mafuta Yogati
• 9. Granola Mabhawa
• 10. Yakagadziriswa, Gluten-Yemahara Kudya kwekuseni
• Tora Meseji Yekumba

Iwe ungangodaro wakanzwa kuti kudya kwekuseni ndiko kwakanyanya kukosha kudya kwezuva.

Nekudaro, izvi zvikuru ingano.

Kunyangwe zvingave zvechokwadi kune vamwe vanhu, vamwe vanonyatsoita zvirinani pavanosiya chikafu chamangwanani.

Pamusoro pezvo, kudya chikafu chisina tsarukano kunogona kuve kwakanyanya kudarika kusadya zvachose.

Kudya kwemangwanani kune hutano kunosanganisira faibha, mapuroteni uye mafuta ane hutano anokupa simba uye anoita kuti unzwe kuguta.

Mukupesana, kudya kwemangwanani kusina tsarukano kunogona kukuita kuti unzwe usimbe, kukukonzera kuti uwedzere uremu uye kuwedzera mukana wako wechirwere chisingaperi.

Heano gumi akaipisisa chikafu iwe aunogona kudya mangwanani.

1. Zviyo zveKudya kwemangwanani

Vanhu vazhinji vanofunga zviyo zvekuseni chisarudzo chine hutano kuvana nevakuru.

Zviyo zvezviyo zvinowanzo sanganisira zvirevo zvehutano, senge "ine zviyo zvizere." Chinyorwa chinogona zvakare kuratidza kuti chibage isosi yakanaka yezvinhu zvinovaka muviri senge vhitamini A nesimbi.

Muchokwadi, zviyo izvi zvinogadzirwa zvakanyanya uye zvine hushoma chete hwezviyo zvakakwana. Zvakare, zvinovaka muviri zvinowedzerwa nenzira yechigadzirwa.

Imwe ongororo yakawana kuti vana vaidya chikafu chakasimbiswa chemangwanani chakagadzirirwa kugadzirisa immune immune vakapedzisira vachirwara kazhinji sevana vasina kudya cereal ().

Zviyo zvemangwanani zvine zvakawanda zvakanatswa (kwete zvizere) zviyo uye shuga.

Muchokwadi, shuga inowanzo kuve yekutanga kana yechipiri chinhu mune yezvinyorwa zvinyorwa. Iyo yakakwira pane iyo rondedzero, yakakura huwandu.

Chirevo cha2011 cheEnvironmental Working Group (EWG) chakaongorora zvimwe zvezviyo zvinozivikanwa zvemangwanani zvinodyiwa nevana. Yakaona kuti 1-mukombe unoshanda unowanzo uine shuga yakawanda kupfuura matatu chokoreti chip makuki.

Kunyangwe "zvinovaka muviri" sarudzo yezviyo, senge granola ine oats, inowanzo takurwa neshuga.

Kudya shuga yakawanda kunogona kusimudzira njodzi yekufutisa, mhando 2 chirwere cheshuga, chirwere chemwoyo uye mamwe mamiriro ehutano husingaperi ().

Zviyo zvakawanda zvemangwanani zvakatokwirira mushuga kupfuura makuki uye madhiri. Kuwedzera zviyo zvakakwana kana mavhitaminzi ekugadzira uye zvicherwa hazviite kuti ive sarudzo ine hutano.

2. Pancakes uye Waffles

Pancakes uye waffles isarudzo dzakakurumbira dzekuseni kwevhiki kumba kana mumaresitorendi.

Mapancake uye mawaffle zvine hupfu, mazai, shuga nemukaka. Izvo zvakabikwa zvakati siyanei, zvisinei, kuitira kuti vawane yakasarudzika chimiro uye dhizaini.

Kunyangwe vaine mapuroteni akawanda kupfuura zvimwe zvekudya zvekudya zvemangwanani, mapekeki uye waffles zvakakwirira kwazvo muupfu hwakatsetseka. Vazhinji vatsvagiri vanodavira kuti zviyo zvakanatswa senge hupfu hwegorosi zvinopa kusagadzikana kwe insulin uye kufutisa (,).

Uye zvakare, mapancake uye waffles zvinowanzo kuve nepakekuta sirasi, iyo ine yakakwira-fructose chibage sirasi.

Yakakwira-fructose chibage sosi inogona kukonzera kuzvimba kunotyaira insulin kuramba, izvo zvinogona kutungamira kune prediabetes kana mhando 2 chirwere cheshuga ().

Mapure manyoro akachena isarudzo iri nani pane sipo yepancake, asi ichiri yakawanda mushuga, iyo inowedzera macalorie asina chinhu pakudya.

Sekureva kweAmerican Heart Association, vanhu vazhinji vanodya zvakapetwa ka3-3 nguva yakatarwa yezuva nezuva yekuwedzera shuga ().

Pancakes uye waffles zvinogadzirwa neupfu hwakatsetseka uye hwakapetwa neshuga yakakwira-manyuchi. Vanogona kukurudzira insulin kuramba uye kuwedzera njodzi yekufutisa, mhando 2 chirwere cheshuga uye zvimwe zvirwere.

3. Toast neMargarine

Toast yakashongedzwa nemargarini ingaite senge yakanaka sarudzo yemangwanani, sezvo isina mafuta akazara kana shuga.

Nekudaro, ichi chaicho chikafu chisina tsarukano nezvikonzero zviviri.

Kutanga, nekuti hupfu muchingwa hwakawanda hwakanatswa, inokupa iwe zvinovaka muviri zvishoma uye neshinda fiber.

Nekuti iri yakakwira mumakwenzi akacheneswa uye yakadzika mune fiber, inogona kukanda mashuga eropa rako nekukurumidza zvakanyanya.

Yakakwira shuga yeropa inotungamira kune yakadzokororwa nzara iyo inokonzeresa iwe kuti udye zvakanyanya pakudya kunotevera, uko kunogona kukuita iwe kuti uwedzere uremu ().

Chechipiri, margarine mazhinji ane mafuta echinjana, ayo ari mhando yemafuta isina kunaka yaungadya.

Vagadziri vechikafu vanogadzira mafuta ekuchinjisa nekuwedzera hydrogen kumafuta emiriwo kuitira kuti aite kuti aoneke semafuta akazara, ayo akasimba patembiricha yemukati.

Nepo zvidzidzo zvisati zvaratidza mafuta akazara kuti akonzere kukuvadza, mafuta ekufambisa haana kunaka kwauri. Pane hukuru hwakakura hweuchapupu hwekuti mafuta anotapira ane huturu hwakanyanya uye anowedzera njodzi yako yechirwere (8,,,).

Zvakare ramba uchifunga kuti margarine inogona kunzi "trans mafuta mahara" asi ichine mafuta echinjana, chero bedzi iri pasi pe0.5 gramu pakushanda ().

Toast ine margarine inomutsa shuga yako yeropa uye insulin mazinga, inokonzeresa nzara uye inowedzera mukana wako wekuwedzera uremu uye chirwere chemwoyo.

4. Mufini

Kunyangwe paine mukurumbira wekuva neutano, mazhinji muffin angori makeke madiki akavanzika.

Izvo zvinogadzirwa neupfu hwakatsetseka, mafuta emiriwo, mazai uye shuga. Chinhu chete chine hutano mazai.

Uye zvakare, zvekutengesa zvinotengeswa muffin kazhinji zvakakura kwazvo. Imwe ongororo yakawana kuti yakajairika yakarongedzwa muffin inodarika iyo USDA yakaenzana chikamu saizi ne333% ().

Iko kuwedzera kunoshamisa kwehukuru hwechikamu pamusoro pemakore makumi matatu apfuura kunofungidzirwa kuti kunotora chinzvimbo chakakura mudenda rekufutisa.

Dzimwe nguva muffin anowedzerwa neshuga yekuwedzera, kana kuzadzwa nechokoreti machipisi kana michero yakaomeswa, achiwedzera kuwedzera kune yavo shuga uye macalorie zvemukati.

Muffin anowanzo kuve akakwirira muupfu hwakatsetseka, mafuta emiriwo akacheneswa neshuga, zvese izvi zvisina hutano zvakanyanya.

5. Muto Wezvibereko

Muchero wemichero ndeimwe yesarudzo dzakaipisisa dzaungaite kana iwe uchiedza kudzivirira nzara, kuwedzera uremu uye chirwere chisingaperi.

Mimwe misvinwa yemichero pamusika inotova nejusi shoma uye inotapira neshuga kana sirasi yechibage chepamusoro-fructose. Mashuga epamusoro anowedzera njodzi yako yekuneta, metabolic syndrome, mhando 2 chirwere cheshuga uye zvimwe zvirwere (,,).

Kunyangwe 100% jisi yemichero ine yakawanda yeshuga. Kudya huwandu hwakawanda hwemuto wemichero kunogona kuve nemhedzisiro yakafanana pahuremu hwako uye hutano sekumwa shuga-zvinwiwa zvinotapira ().

Kunwa muto wemichero kunokonzera kuti shuga yako yeropa ikwire nekukasira nekuti hapana mafuta kana fiber yekudzora kunwa. Iyo inokonzeresa spike mu insulin uye kudonha mushuga yeropa kunogona kuita kuti unzwe kuneta, kuzununguka uye kunzwa nzara.

Kunyangwe paine mukurumbira wekuva neutano, muto wemichero wakanyanyisa mushuga. Izvo chaizvo zvine huwandu hwakaenzana seshuga soda.

6.Toaster Pastries

Toaster pastries ndeimwe isingarambike inokurumidza uye yakapusa sarudzo yemangwanani. Nekudaro, izvo zvinosanganisa hazvisi izvo asi zvine hutano.

Semuenzaniso, Pop Tarts ine hupfu chena, shuga tsvuku, yakakwira fructose chibage sosi uye soya mafuta.

Chirevo chehutano "chakabikwa nemichero chaiyo" chakasimudzwa kumberi kwebhokisi, mukuyedza kukunyengetedza kuti mapeke aya inzira yekudya kwemangwanani.

Pamusoro pekukwirisa mushuga uye furawa yakanatswa, zvikafu zvekushambadzira zvinongova nemagiramu mapuroteni.

Imwe ongororo yakaratidza kuti vakadzi vaidya chikafu chamangwanani ne3 magiramu eprotein uye 44 magiramu e carbs vaive nenzara uye vaidya zvakanyanya masikati pane vakadzi vaidya high-protein, low-carb breakfast ().

Toaster mafekeji ane shuga yakawanda uye yakanatswa carbs, asi yakaderera mumapuroteni, ayo anogona kuwedzera nzara uye kudya kwekudya.

7. Scones NeJam neCream

Ma scones akaomeswa nejamu zvechokwadi akaita senge dhizeti pane kudya.

Scones inogadzirwa nekusanganisa furawa yegorosi yakanatswa, bota uye shuga nezvinodiwa zvinonaka. Iyo mukanyiwa inozogadzirwa kuita diki kutenderera uye kubikwa.

Ivo vanowanzo kuvezwa nekirimu nejamu kana jelly. Mhedzisiro mhedzisiro ndeye yakakwira-koriori, ine shuga yemangwanani ine shoma fiber uye mapuroteni.

Zvidzidzo zvakaratidza kuti fiber ine mabhenefiti mazhinji, kusanganisira kuchengetedza shuga yako yeropa-inodzorwa-zvakanaka. Zvinoitawo kuti unzwe kugutsikana saka unopedzisira wadya zvishoma ().

Kune rimwe divi, kudya chikafu chamangwanani chakakwira mumacarbs akacheneswa kunogona kusvipa shuga yako yeropa uye kukuita kuti uve nenzara.

Mune kumwe kuongorora, vana vakafutisa vanonzwa kunzwa kunzwa nzara uye vasingagutsikane mushure mekudya chikafu chepamusoro-carb pane mushure mekudya yakakwira-protein, yakaderera-carb chikafu. Nzara yavo uye kuguta mahormone akachinjawo ().

Ma scones akaputirwa nekirimu uye jamu zvinopa hutano hushoma kunze kwemakoriori. Carbs akaomeswa uye kushayikwa kwefibre kunogona kutyaira nzara, zvichitungamira kukuwedzera kudya kwekudya uye kuwedzera huremu.

8. Yakasanganiswa Isina Mafuta Yogati

Mbiya yeyakajeka, yakazara-mukaka wechiGreek yogati yakavezwa nemabriji muenzaniso wakanaka wekudya kwemangwanani kwakanaka.

Nekudaro, mudziyo wemafuta-wakasununguka, shuga-inotapira michero yogati haisi.

Muchokwadi, akawanda akasanganiswa asiri-mafuta ma yogurti ane shuga yakawanda pane ino fanika yekushandira ice cream.

Mafuta anobatsira kuti ugare wakazara nekuti zvinotora nguva yakareba kugaya kupfuura carbs, uye zvakare zvinokonzeresa kuburitswa kweiyo kuzara kemikari cholecystokinin (CCK) ().

Kubvisa mafuta kubva kune zvigadzirwa zvemukaka uye kuwedzera shuga inoshandura chikafu chine chikafu chekudya chamangwanani muchikafu chakanakira senzira yekurapa apo neapo.

Yisina-mafuta inotapira yogati yakanyanya mushuga, uye inogona kunge iine yakawanda kupfuura ice cream. Izvo zvakare haina mafuta echisikigo emukaka anogona kuwedzera kuzara.

9. Granola Mabhawa

Granola mabhawa anogona kurira senge huru sarudzo dzekudya kwekuseni, asi kazhinji iwo haasi nani kupfuura maswiti mabhawa.

Kunyangwe oats asina kugadziriswa ari akakwirira mu fiber, mabara egranola anopa chete magiramu matatu efaera, paavhareji. Nekudaro, ivo vane yakawanda yakawanda yakawedzerwa shuga.

Muchokwadi, mamwe emhando dzakakurumbira ane musanganiswa weshuga, manyuchi ezviyo uye huchi. Huru huwandu hweshuga idzi dzinogona kukwidza shuga yeropa, insulin mazinga uye kuzvimba ().

Kupfuurirazve kutyaira kumusoro kwavo kweshuga zvemukati, granola mabhawa dzimwe nguva ane chokoreti machipisi kana michero yakaomeswa.

Izvo mapuroteni zvirimo zvemagirazi egranola anowanzo kuve akaderera, zvichisimbisazve kuti ivo vakasarudzika sarudzo yemangwanani.

Granola mabhawa anowanzo kuve nemhando dzakawanda dzeshuga dzinokanganisa shuga yeropa uye insulin mazinga. Ivo zvakare havana protein uye fiber.

10. Yakagadziriswa, Gluten-Yemahara Kudya kwekuseni

Kudya-kusina maGluten kwakave kwakakurumbira mumakore achangopfuura nekuda kwekunetseka pamusoro pehunhu husina kunaka hunogona kukonzerwa ne gluten ().

Nepo pasina chakaipa mukudzivirira gluten, kudya zvakawanda zvezvakagadziriswa zvisina-girineti izvo zviripo zvinogona kukonzera matambudziko.

Semuenzaniso, musanganiswa weupfu hwakagadzirwa kubva mupunga, mbatatisi uye tapioca inotsiva hupfu hwegorosi muchingwa chisina-gluten uye zvinhu zvakabikwa.

Aya mafura ane yakakwira glycemic index, saka anosimudza shuga yeropa nekukurumidza. Uku kusimuka kunotungamira kune yakakwira insulin mazinga ayo anogona kukonzera kukonzeresa nzara uye kuwedzera uremu ().

Zvakare, mapenike-guten-asina, muffin nezvimwe zvinhu zvakabikwa hazvisi nani pane echinyakare gorosi-based vhezheni nekuda kweprotein yavo yepasi uye fiber zvemukati.

Chikafu chakaputirwa chisina Gluten chakagadzirwa nehupfu hunosimudza shuga yeropa, izvo zvinogona kutungamira mukukwirisa insulin, kuwedzerwa chishuwo chekudya uye kuwedzera huremu.

Tora Meseji Yekumba

Kudya kwemangwanani kune mukana wekukuisira iwe kwezuva remasimba makuru, shuga yakatsiga yeropa uye kutonga pamusoro pechido chako uye uremu.

Kune rimwe divi, kuita sarudzo yakashata pakudya kwekuseni kunogona kukusiya uine nzara uye uchinetseka kuti upedze zororo rese rezuva.

Izvo zvinogona zvakare kuwedzera njodzi yako yekuvandudza matambudziko ehutano mune ramangwana.

Kana iwe uchizodya kudya kwemangwanani, gadzira iyo ine mapuroteni, mafuta ane hutano uye faibha kubva kune isina kugadziriswa, chikafu chizere.