Ndiwo Aya gumi 'Halo Hutano' Zvekudya Chaizvoizvo Zviri nani Kwauri?

Zvemukati

• 1. Shuga muMushonga
• 2. Mafuta ekokonati
• 3. Miti yemiti
• 4. Gungwa munyu
• 5. Muto wakadzvanywa nechando
• 6. Agave nekita
• 7. Nyama yemombe yakadyiswa nehuswa
• 8. Salmoni yakabatwa musango
• 9. yogati yechiGiriki
• 10. Zviyo zvisina Gluteni
• Izwi rekupedzisira

Isu tese tinogona kuona kuti nei karoti matanda achigadzirira chikafu chine hutano kupfuura zvihwitsi. Nekudaro, dzimwe nguva pane misiyano isinganzwisisike pakati pezvigadzirwa zviviri zvakafanana - zvinoreva kuti chikafu chimwe chinonyorwa sechakatinakira, uye chimwe chinokandirwa parutivi sechakaipa kana chisina kunaka sarudzo.

Kana chikafu chikawana nzira yekuenda mune yehutano chikafu canon - kazhinji kuburikidza nehungwaru, yakanangwa kushambadzira - zvinotsanangurwa sekuve ne "hutano halo." Izvi zvekudya zvinorumbidzwa nekuve nani kune miviri yedu, asi hazvisi nguva dzose kujekesa chaizvo kuti sei. Mienzaniso yezvikafu izvi inosanganisira coconut oiri, Greek yogati, uye gungwa munyu.

Tinogona kusvika kune izvi zvigadzirwa nenzira yechisikigo, tisinganyatso kuziva kana humbowo hunotsigira kumusoro kwavo kwehutano.

Kune yako muviri - uye chikwama chako - zvakakodzera kuti uwane chokwadi. Zvikafu zvine halo yehutano zviri nani kwauri, uye zviripo here kubhadhara zvimwe? Heano scoop pane gumi zvakajairika zvigadzirwa izvo zvinowanzopihwa yakakwira hutano mamiriro.

1. Shuga muMushonga

Isu tese tinoziva isu tinofanirwa kucheka neshuga yakawedzerwa. Ishuga mune yakasviba yakasarudzika here? Zita rayo zvirokwazvo rinoita kuti rinzwike serakasikwa kupfuura shuga yenguva dzose, uye ruvara rwayo rwebrown uye kugadzirwa kwakashata zvinoita senge kunoratidza kuti iri mune isina kusvibiswa mamiriro.

Ichokwadi kuti Shuga muRaw, mucherechedzo weshuga yeturbinado, haigadzirisike pane echinyakare chena dzakasiyana. Ipo shuga chena ichitora nzira yekuchenesa kubvisa masora ayo chaiwo, turbinado shuga inodarika nhanho iyi, ichichengetedza mamora uye nerima rakasviba.

Zvakadaro, kunyangwe isinga gadziriswe zvishoma, Shuga iri muRaw haina kusiyana neshuga chena kana zvasvika pakudya. Ose ari maviri anoumbwa nemamorekuru sucrose, akareruka makabhohydrate ane macalorie mana pagiramu. Ivo zvakare vanoverenga seshuga yakawedzerwa.

Kudya shuga yakawandisa kwakabatana nehuremu, chirwere chemwoyo, mhango, uye mamwe matambudziko ehutano. Nekudaro, nepo iwe uchizofarira kuravira kana kukurumidza kunyungudika kweShuga muRaw, inofanira kushandiswa zvishoma.

2. Mafuta ekokonati

Chinhu chikuru chekufamba kwechikafu chehutano, mafuta ekokonati akaiswa senzira yekurapa kwehutano hwakati wandei, kubva paganda rakaoma kusvika kumazino akasviba. Asi muna2017, iyo American Heart Association yakaita mafungu nemushumo wakaona kuti coconut mafuta inosimudza mwero wepasi-density lipoprotein (LDL) cholesterol, chinozivikanwa chinhu mukusimudzira chirwere chemwoyo. Kokonati mafuta ichiri kutorwa seyakaguta mafuta.

Sekureva kweAmerican Heart Association, kudya kwakazara kwemafuta kunofanirwa kuve kune zvikamu zvishanu kusvika pa6 muzana yemakoriori ese.

Nekudaro, ko coconut mafuta chinhu chakakosha kuwedzera kune smoothies uye kurudzira-fries? "Kunyange mafuta mashoma ekokonati angapa bhenefiti kune HDL cholesterol mwero, kumwe kutsvagurudza kunodiwa kuti unzwisise basa remafuta ekokonati mune chikafu chine moyo," anodaro Kris Sollid, RD, director mukuru wehutano hwekutaurirana neInternational Food Information Council. (IFIC) Nheyo.

Chaizvoizvo, hazvireve kuti iwe unogona kudzikisira pasi pahuwandu hwemafuta ekokonati aunoshandisa nekuti "zviri nani" kwauri. "Kana iwe uchinakidzwa nekunakirwa kwemafuta ekokonati, shandisa zvishoma munzvimbo yemafuta kana kupfupisa, kana kusanganiswa nemamwe mafuta ekubikisa," anodaro Sollid.

3. Miti yemiti

Miti yemiti inowanzo kuwanikwa muchikamu chekudya chehutano chemuchitoro chako chemukati uye chakafukidzwa nemaki yakangwara, ichiwedzera hutano halo. Zvichienderana nekuti shambadziro inogadziriswa sei uye yakasimbiswa sei, mukaka wemukaka unogona kunge uine hutano, nekuti inowanzo ine calcium yakawanda, vhitamini D, vhitamini E, uye nyangwe fiber - iine mashoma macarbs uye macalorie

Nekudaro, zvakakosha kuti uzive kuti kunze kwekunge uine chikafu chekudya kana kusagadzikana, zvingangodaro zvisiri izvo zvakafanira kune hutano hwako kutsiva nzungu mukaka wemukaka wemombe. Mukaka wemukaka unopa yakakwira mapuroteni zvemukati, uye zvakaviriswa zvigadzirwa zvemukaka, senge kefir kana yogati, zvinosanganisira mamwe mapurobioti anobatsira gut hutano.

Panzvimbo pokusarudza pakati pemukaka wemombe uye mukaka wemukaka, zvinogona kubatsira zvakanyanya kufunga nezvazvo sezvikafu zviviri zvakasiyana nemhando dzakasiyana dzekukosha kwehutano. Zvichienderana nezvido zvako zvinovaka muviri, zvinogona kunge zvisina kukodzera kuburitsa imwe $ 5 yemukaka unonaka wemamondi apo mukaka wenguva dzose wemombe uchaita.

Izvo zvakakoshawo kuti uzive nezveshuga yakawedzerwa mune akawanda mukaka maminy. Zvakanakisisa kutenga mukaka wemukaka usina kutapira, kana kana iwe uchida imwe tambo, sarudza isina mukaka wevanilla isina mukaka.

4. Gungwa munyu

Plain yekare tafura munyu unonzwika wakanaka prosaic kana uchienzaniswa nemunyu wakabva kugungwa. Asi pane here kusiyana kwehutano pakati peyakajairwa munyu waunogona kuwana pasi pe $ 1 uye anodhura emunyu?

Izvo zvinovaka muviri zvekushushikana kwepamusoro kwevanhu vazhinji mumunyu, hongu, sodium. Gungwa munyu, tafura yemunyu, uye imwe yakasarudzika salts senge kosher kana Himalayan pink munyu zvese zvine 40 muzana sodium. Nekudaro, nezve kunetsekana kwehutano sehypertension kana hosha yeitsvo inoda kudzikiswa kwekutora sodium, hazvina basa kuti unosarudza chii.

Zvinokwanisika kuti munyu wegungwa unogona kusanganisira huwandu hwakawanda hwemamwe zvicherwa senge potasium, calcium, uye magnesium, asi misiyano iyi inogona kunge iri mishoma. Nekudaro, kunyangwe iwe uchipururudza pane anoshamisira, makristalu-ane mavara makristasi kana kutenga izvo zvakajairika zvinhu zvekare, ita shuwa yekushandisa munyu zvishoma - kunyanya kana iwe uchida kutarisa yako sodium.

5. Muto wakadzvanywa nechando

Kwechinwiwa chinozorodza mushure meyoga yoga kana Pilates, muto wakadzvanywa nechando unoita kunge unoyevedza sezvaunowana.

Ichi chinwiwa chinozivikanwa chinoitwa pachishandiswa hydraulic muchina wekubvisa huwandu hwemvura kubva pachigadzirwa chitsva pasina kushandisa kupisa - nekudaro "kutonhora" muzita rayo. Pfungwa yacho inodaro, isina kuoneswa kupisa kana mweya, muto unochengetedza zvese zvinovaka muviri kubva pamichero yayo yekutanga nemiriwo.

Sekureva kwe IFIC, zvisinei, parizvino hapana kutsvagurudzwa kwakatsigirwa kutsigira zvirevo zvekuti kupisa nemhepo zvinopisa zvinovaka muviri kubva kumichero nemagaka. Uye kana muto wakadzvanywa nechando uchiratidzika kuva unokwezva nekuda kwekugadziriswa kwawo kushoma, ziva kuti izvi hazviwanzo kuitika.

"Yakawanda muto wakadzvanywa nechando pamusika wakawana imwe pasteurization yakagadziriswa inozivikanwa se," anodaro Alyssa Pike, RD, maneja weICIC wezvekudyidzana kwekudya.

Pasina kutaura, kunyangwe ayo majisi asina kuiswa anogona kuve nehutachiona hunokuvadza, saka haana kuchengetedzeka kune vakadzi vane nhumbu. Hunhu hwezvinhu zvinogona kunge zviri nani chiratidzo chehutano pane kunyangwe muto waigadzirwa kutonhora kana kupisa. Ive neshuwa yekuverenga zvinyorwa zvakanyatsonaka.

6. Agave nekita

Agave nekita, inokohwewa kubva mumupfudze wegwenga agave chirimwa, yawana mukurumbira kune yayo yakaderera glycemic index (GI) - nhamba inoyera kuti nekukurumidza chikafu chinowedzera sei shuga yeropa.

Agave nectar inogadzirwa zvakanyanya nefructose, iyo isingamutse shuga yeropa nenzira imwecheteyo seglucose inowanikwa mune zvimwe zvinotapira. Inofananidzwa neGI ye50 kusvika 60 mu maple manyuchi uye uchi, agave nectar's GI ye20 inotaridzika chaizvo.

Zvisinei, zvokudya zvakakwirira mu fructose zvinogona kukonzera matambudziko ehutano nekufamba kwenguva. Kana ikashandiswa mukureba kwenguva, dzinogona kubatsira mukushomeka kwe insulin uye kusagadzikana kwehutano hwechiropa, kuwedzera yakaipa cholesterol, uye kutungamira kune yakawandisa mafuta emimba.

"Nekuda kweiyo yakakwira fructose, agave inotapira kupfuura shuga senge uchi uye mapira manyuchi," anodaro Sollid. Nekuda kwekuwedzera kutapira, iwe ungazopedzisira washandisa shoma agave nectar pane maple syrup pane ako mapekekuki. “Asi tichitaura zvinovaka muviri, mashuga ese akafanana. Ndicho chikonzero nei hutungamiri hwezvekudya hwakawandisa hwakaganhurirwa kudyiwa kwezvose zvinowedzerwa shuga, pane kungonongedza chero ipi zvayo. "

7. Nyama yemombe yakadyiswa nehuswa

Nyuchi-yakakodzwa nyuchi inozivikanwa nemhedzisiro yayo panyika. Zviri nani zvakare kune hutano hwako? Zvinoratidzika saizvozvo nekuda kwezvikonzero zvishoma.

Kutanga, nyama yemombe yakadyiwa nehuswa inowanzoita yakatetepa kupfuura nyama yemombe yakasimudzwa pamusangano, ine mafuta mashoma emonounsaturated. Uye pane musiyano wakakosha mune mamwe mafuta, futi."Nyama yakakangwa nehuswa ine omega-3s akawanda kupfuura nyama yemombe yakadyiwa nezviyo," anodaro Pike. Aya mafuta anobatsira akabatanidzwa nekuderera kweropa, kudzikisira kuzvimba, uye hutano hwakanaka hwehuropi.

Pamusoro pezvo, nyama kubva kumombe dzakapihwa chikafu chehuswa dzinowanzove nemitengo yepamusoro yeimwe micronutrients uye antioxidants. Mumwe akawana kuti vhitamini E yaive yakakwira muhuswa-hwakapihwa kupfuura mumombe yakapihwa chikafu chakasanganiswa. "Nyama yemombe yakadyarwa nehuswa zvakare ine carotenoid inotungamira kune vhitamini A, senge beta-carotene," anodaro Pike. Nekudaro, ichi hutano halo chikafu chinogona kunge chakakosha madhora ekuwedzera.

Zvisinei, pane kubata kumwe chete: Nguruve iyo yakanyorwa kuti "yakadyiswa huswa" inouya kubva kumombe dzinogona kunge dzakangodyiswa huswa pane imwe nguva kana kugamuchira mbeu dzekuwedzera. Nyuchi chete yakanzi "huswa-hwapedzwa" hunobva kumombe dzisina kudya chinhu asi huswa kwehupenyu hwadzo hwese. Kana iwe uine chero mibvunzo, ingobvunza wako wekutengesa nyama.

8. Salmoni yakabatwa musango

Sezvakaita nenyama yakakodzwa nehuswa, sarudzo yekutenga salmon yemusango-inobatwa kazhinji inowanzobva mukunetseka kwezvakatipoteredza. Nepo kusarudza chikafu chinogara chiri chikonzero chakanakisa, mubvunzo unosara kuti mhando iyi yehove inozvirumbidza nemhando yepamusoro yehutano.

Misiyano mikuru yezvikafu zvinoonekwa pakati pesumoni yemusango-yakabatwa uye salmoni yekurima. Salmoni inobatwa musango kazhinji ine mashoma macalorie, mashoma mafuta, yakawanda iron, uye yakaderera sodium. Nekudaro, salmon yekurima inowanzo kuve neakawanda omega-3 uye omega-6 mafuta acids. Saka, zvinonyatsoenderana nezvako zvemunhu zvaunoda uye zvaunofarira. Kana uchitenga salmon yakarimwa, ita shuwa kuti inobva kunzvimbo ine mukurumbira inosanganisira miitiro yekuredza yakaomarara.

Kuti usvike pachokwadi nezve salmoni yaunotenga, verenga zvinyorwa pane hove dzakapakirwa. Kana, kana uchitenga salmoni kubva pakaunda yezvokudya zvegungwa kuchitoro, usatya kubvunza mibvunzo nezvehove yehove uye kukosha kwehutano.

9. yogati yechiGiriki

Kazhinji, yogati yakawana nemazvo halo yehutano. Yakazara necalcium uye inorarama uye inoshanda tsika, inogadzira yakasarudzika sarudzo yekudya - chero bedzi isina kuzadzwa neshuga uye zvekunyepedzera zvinonaka. Kuenda chiGreek kunopa mamwe mabhenefiti here? Zvinoenderana.

Nekuda kwekugadziriswa kwayo kwakasarudzika, yogati yechiGreek ine mapuroteni akawanda kupfuura echinyakare yogati - inosvika zvakapetwa zvakapetwa kaviri mune mamwe mabhureki. Iyo zvakare inowanzo kuve yakadzikira zvakanyanya mu carbs. Kana iwe uine hanya nekutarisira macronutrients ako kuti uwane mapuroteni uye mashoma carbs, yogati yechiGreek inogona kunge iri sarudzo yehungwaru.

Kune rimwe divi, mabrand anosiyana zvakanyanya kune zvirimo zvecalcium uye vhitamini D, uye hapana mutemo weFood and Drug Administration (FDA) mutemo wekuti ma yogati anogona kuzvidaidza kuti chiGiriki. Verenga mavara eyogati kuti uone kuti ndeapi akasiyana anoenderana nezvinangwa zvako zvehutano.

10. Zviyo zvisina Gluteni

Mazuva ano, iwe unogona kufunga kuti gluten ishoko rakasviba. Iyo yakaipa yekudhinda yakakomberedza gluten uye zvisina kujairika inozivikanwa-isina-kudya kwekudya inogona kuve yakagonesa vatengi kuti iyi protein inowanikwa mugorosi, bhari, uye rye zvakasikwa zvakashata kune hutano hwako.

Icho chokwadi ndechekuti, zvakadaro, vazhinji vevagari havadi kurega guten. Chete vangangoita 1 muzana yevagari vane chirwere checiliac, iyo autoimmune mamiriro inoda zvinonyatso bvisa gluten, uye kumwe kunhu kubva pane chiitiko chisiri-celiac gluten senzwi.

Kunze kwekunge iwe uine chikonzero chekurapa chekudzivirira gluten, kana kuva nekusashivirira, izvo zvingwa zvinodhura zvisina gluten, pasita, makuki, uye zvimwe zvigadzirwa hazvidiwe - uye zvinogona kunge zvisina hutano sevamwe vavo vanegluten.

Zvizhinji zvinogadzirwa zvisina gluten zvinogadzirwa nefurawa yemupunga kana mbatatisi starch, iyo ine fiber shoma, mapuroteni, iron, uye magnesium kupfuura hupfu hwese hwegorosi. A yakawana kuti chete zvikamu zvishanu muzana zvechingwa chisina-gluten zvakasimbiswa neakakosha macalcium, iron, niacin, uye thiamin.

Pamusoro pezvo, kugadzirira iyo guten iyo yaizopa chewiness inofadza kuzvikafu zvakaita semakeke kana chingwa, zvigadzirwa izvi zvinogona kunge zvine mafuta akawedzerwa, zvinotapira, kana zvinowedzera.

Kushandiswa kwezviyo zvakakwana kwave kuri nekuderedza njodzi yehosha yemwoyo, kenza, uye zvese-zvinokonzeresa kufa. Nekudaro, kune vazhinji vedu, gorosi, bhari, uye rye zvinogadzira zvekuwedzera zvekudya, gluten nezvose.

Izwi rekupedzisira

Kana zvasvika pakushandisa yako yakaoma-yawakawana grocery bhajeti pane zvine hutano chikafu, ruzivo isimba. Kuona kana chikafu chawana halo yehutano chaicho kunogona kukubatsira kusarudza kana chimwe chinhu chakakosha mari yekuwedzera kune hutano hwako - uye kana zvisiri.

Sarah Garone, NDTR, inyanzvi yezvokudya, munyori wezvehutano akazvimiririra, uye blogger yezvokudya. Iye anogara nemurume wake nevana vatatu muMesa, Arizona. Tsvaga iye achigovana pasi-pasi-pasi hutano uye ruzivo rwekudya uye (kazhinji) zvine hutano mabikirwo kuA Rudo Tsamba kune Chikafu