Ayi, mwinamwake, munthu yemwe sanadyepo zoumba. Zipatso zouma za mphesa zakupsa ndizobwino kwambiri, zomwe zingakhale mchere wabwino kwambiri. Komanso, zoumba zimaphatikizidwanso ku mbale zosiyanasiyana, zomwe zimawapatsa chisomo chapadera. Izi zikhoza kuphikidwa phalafisi kapena pilaf, saladi wokoma kapena zipatso zamchere. Zoumba mu mbale iliyonse zidzakhala pamalo.
Ndi makilogalamu angati mu suti?
Tiyeni tiganizire za makilogalamu angati omwe ali mu sutiyi komanso momwe ziliri othandizira.
Mudziko muli mitundu yambiri ya mphesa. Zimasiyana ndi cholinga chake - tebulo kapena vinyo, mwa mawonekedwe a zipatso, kukoma, mtundu, kupezeka ndi kusowa kwa maenje, zopatsa mphamvu, kuchuluka kwa zakudya ndi zina zotero. Zipatso zamtundu uliwonse zikhoza kuuma, koma sizinthu zonse zidzabala zoumba.
Zoumba zimapangidwa kuchokera kumphesa mphesa, zomwe zimakhala shuga (fructose, sucrose) zomwe siziri zosachepera 20%. Koma ndi bwino kudziwa kuti mitundu yosiyanasiyana ya zoumba idzakhala yosiyana kwambiri mu ma caloriki komanso mavitamini , kufufuza zinthu ndi zakudya.
Ndili ndalama zingati mu suti yakuda?
N'zosatheka kunena ndondomeko zingati zomwe zili mu suti yakuda. Zimadalira osati zosiyana, komanso malo omwe mphesa zimakula, kaya dzuwa lidawoneka, kutentha kwambiri, ndi zina zotero.
Kawirikawiri, zoumba zakuda zili ndi 250-260 kcal pa 100 g. Ngati tikulankhula za suti yowonongeka (popanda kishmishi), zomwe zimakhala ndi caloriki zimakula kufika 270-300 kcal.
Zokolola zimatchula gulu la zipatso zouma zomwe zili ndi zinthu zothandiza kwambiri kwa thupi la munthu kuposa zipatso zomwezo zatsopano.
Mphesa zakuda zili ndi caloriki ndipo zimakhala ndi mavitamini ambiri ndi shuga wambiri kusiyana ndi zoyera, choncho zoumba zochokera ku mphesa zotere zimathandiza kwambiri, komanso zimakhala ndi caloric.
Caloric wounikira zoumba ndizochepa pang'ono kuposa wakuda. Komabe, kusiyana kumeneku kuli kosafunika. Kawirikawiri, iyi ndi 240-260 kcal pa 100 g. Kusiyana kwakukulu pakati pa zoumba zakuda ndi zoyera ndi zomwe zili ndi shuga. Zoyera ndizochepa kwambiri, choncho mtundu uwu wa zoumba zing'onozing'ono zingathe kuwonjezeredwa ku zakudya ngakhale kwa anthu omwe ali ndi shuga.
Kuwonjezera apo, mphesa zoyera, motero zoumba, sizikhala zochepa. Ana akulimbikitsidwa pa chifukwa ichi ndi zoumba zoyera.
Ziphuphu ndi zakudya za caloric ndi zakudya
Zipatso za mphesa zouma zimathandiza kwambiri. Choncho, ngakhale kuti ndi olemera kwambiri a caloriki, zoumba zimaphatikizidwira ku zakudya ndi zakudya.
Choyamba, chifukwa ndi zakudya m'thupi muyenera kulandira zakudya zokwanira, komanso micronutrients ndi vitamini. Pamodzi ndi zoumba, timapeza potassium kuti minofu ya mtima, mitsempha, yothandiza kuyamwa, fructose, kupangitsa kuti thupi liziyenda bwino. Komanso, sutiyi ili ndi mankhwala omwe amalimbikitsa thupi kuti libwezeretsedwe.
Ndipo kachiwiri, palibe zakudya zomwe zingakhale zogwira mtima, ngati mwa njira yake munthu amakhala ndi njala nthawi zonse. Kumapeto kwa izi
Zikhala ndi zoumba
Zoumba, zomveka, ndi zothandiza komanso zokoma. Kawirikawiri imaphatikizapo mavitamini, zomwe ndi zofunika kuti thupi likhalebe panthawi ya chimfine kapena pambuyo pa matenda aakulu.
Komabe, mobwerezabwereza komanso mobwerezabwereza ntchito ya zoumba, timakhala ndi mwayi wolemera kwambiri.
Ngati mumayang'ana zaumoyo ndi kuwerengera, perekani zoumba ndi mphesa zomwe mukudya , koma dziwani kuti muyeso.