Chingwe chowuma ndi chopangira chophika mu kuphika, chogwiritsidwa ntchito kuthira misups, mphodza, sosuces ndi zakudya. Itha kugwiritsidwanso ntchito mu mbale zina zosiyanasiyana: Kudzaza ndi zipatso kwa ma pie, kufewetsa zinthu zina zophika zophika ndi kuwonjezera kutumphuka kwa masamba ndi nyama. Komabe, ngakhale adagwiritsidwa ntchito mosiyanasiyana kwa khitchini wamba iyi, anthu ambiri amakayikira ngati kuli kothandiza kwa inu. Nkhaniyi ikufotokoza za kuwuluka kwa chimanga cha chimanga kuti mudziwe ngati mukugwirizanika muzakudya zanu.
Mtedza
Chingwe chowuma chimakhala ndi zopatsa mphamvu zambiri komanso chakudya, koma chimakhala ndi michere yofunika, monga mapuloteni, firiji, michere. Chikho chimodzi (magalamu 128) a chimanga chimakhala ndi michere iyi:
Kalori: 488 kcal
Mapuloteni: 0,5 g
Chakudya: magalamu 117
Fiber: 1 gram
Copper: 7% ya tsiku ndi tsiku
Selenium: 7% ya tsiku ndi tsiku
Chitsulo: 3% Chikristu
Manganese: 3% ya zikhalidwe zatsiku ndi tsiku
Dziwani kuti izi ndizambiri kuposa zomwe anthu ambiri amadya gawo limodzi. Mwachitsanzo, ngati mumagwiritsa ntchito chimanga chowuma cha mizu ndi masukutu, mutha kugwiritsa ntchito supuni 1-2 zokha (8-16 magalamu) owuma pa chimanga nthawi yomwe singayambitse michere iliyonse yofunikira muzakudya zanu koma zopatsa mphamvu.
Chowuma chimanga nthawi zambiri chimagwiritsidwa ntchito kuphika
Chithunzi: Unclala.com.
Milungu
Wowuma wa chimanga amatha kugwirizanitsidwa ndi zotsatira zoyipa zingapo:
1. Zitha kuwonjezera shuga wamagazi. Chingwe chowuma chimakhala ndi chakudya chopatsa thanzi ndipo chimakhala ndi mndandanda wa glycemic kwambiri, womwe ndi muyeso wa momwe chakudya cholongosoledwira chimakhudzira magazi shuga. Ilinso ndi fiber yaying'ono, chinthu chofunikira kwambiri chomwe chimachepetsa shuga ndikuyamwa m'magazi. Pachifukwa ichi, wowuma wa chimanga umakulungidwa mwachangu m'thupi, zomwe zimatha kubweretsa kudumpha kwa magazi. Chifukwa chake, wowuma wa chimanga sangakhale chowonjezera chabwino pazakudya zanu ngati muli ndi matenda a shuga 2 kapena mukuyembekeza kuti muchepetse bwino shuga.
2. imatha kuvulaza thanzi. Wowuma chimanga amadziwika kuti amayeretsedwa chakudya, zomwe zikutanthauza kuti zakhala zikuchitika kwambiri komanso zodetsa michere. Kafukufuku akuwonetsa kuti kugwiritsa ntchito zinthu zomwe zili ndi chakudya chowoneka bwino, monga chimanga chowuma, chitha kusokoneza thanzi la mtima. Malinga ndi kusanthula kamodzi, zakudya zolemera chakudya chowoneka bwino, ndipo zinthu zomwe zimapangidwa ndi gallycemic zimatha kuphatikizidwa ndi chiopsezo chowonjezereka cha ischemic mtima, kunenepa, mtundu wa 2 shuga ndi kuthamanga kwa magazi. Phunziro linanso ndi anthu awiri otenga nawo gawo 2941 adawonetsa kuti kutsatira njira yayitali ya Glycemic Mystection ndi insulin, komanso ndi zinthu zonse zoopsa za mtima Matenda. Komabe, maphunziro ena owonjezereka ndikofunikira kuti munthu azikhumudwitsidwa paumoyo wa chimanga.
3. alibe michere yoyenera. Kuphatikiza pa zopatsa mphamvu komanso chakudya, wowuma chimanga sikothandiza kwenikweni pankhani ya chakudya. Ngakhale zili zochulukirapo zimakhala ndi michere yochepa ya michere, monga mkuwa ndi Selenium, anthu ambiri amangochulukitsa supuni 1-2 (8-16 magalamu) munthawi. Chifukwa chake, ndikofunikira kuphatikiza wowuma wa chimanga ndi zinthu zina zosiyanasiyana, monga gawo lazakudya zoyenera kuonetsetsa kuti zosowa zanu zopatsa thanzi zimakwaniritsidwa.
M'malo wowuma pa ufa kapena chinthu chofanana ndi mbatata
Chithunzi: Unclala.com.
Malangizo
Ngakhale wowuma chimanga amatha kukhala ndi zovuta zingapo, zitha kugwiritsidwa ntchito pang'ono ngati gawo lazakudya zathanzi komanso zathanzi. Ngati muli ndi matenda ashuga kapena mumawona zakudya zosachepera, mungafunike kuganiza zochepetsa kudya kwa chimanga. Zoyenera, kutsatira supuni 1-2 (8-16 magalamu) pa nthawi yake ndipo, ngati zingatheke, lingalirani za ufa wina wa chimanga, ndipo monga taptar ndi tapioca. Kuphatikiza apo, ngakhale wowuma wa chimanga chokwanira, mwachilengedwe, alibe glite, onetsetsani kuti mwasankha mitundu yotsimikiziridwa kuti musapweteke thupi ngati muli ndi chidwi cha gluten.