Zipatso, makamaka zomwe zili ndi fiber, ndizofunikira kwambiri pakudya zozizwitsa. Pali zabwino zambiri zomwe amatipatsa; Lili ndi mavitamini, mchere, mapuloteni, mafuta abwino, chakudya komanso fiber. Makamaka tikamadya zipatso zomwe ndi magwero a CHIKWANGWANI, timapeza gawo lalikulu la ulusi womwe timafunikira tsiku lililonse. Ndiye ndi zipatso ziti zomwe zimakhala ndi ulusi wambiri? Kodi tiyenera kudya bwanji zipatso zokhala ndi fiber yambiri? Tikambirana mayankho a mafunso amenewa m’kamphindi. Tigawananso mndandanda wa zipatso za ulusi wambiri tikamalankhula za zabwino zomwe zipatso za ulusi zimatipatsa! Sangalalani kuwerenga pasadakhale :)
Ubwino wa Zipatso Gwero la CHIKWANGWANI
Sitiyenera kuphonya fiber, yomwe ili ndi ubwino wambiri wathanzi, m'zakudya zathu za tsiku ndi tsiku. Kupeza zabwino zatsopano za fiber tsiku lililonse kafukufuku Izi zimathandiziranso mawu athu. Kuti tifotokoze mwachidule zaubwino wodya zipatso zokhala ndi ulusi wambiri mthupi lathu, timazilemba mwachidule:
- Imathandizira kagayidwe kathu
- Amachepetsa cholesterol ya LDL (yoyipa).
- amachepetsa kuthamanga kwa magazi
- Amachepetsa chiopsezo cha khansa
- Zimatsimikizira kugwira ntchito moyenera kwa matumbo athu
- Amaletsa kudzimbidwa
- Imathandiza kuchepetsa thupi ngati itengedwa moyenera komanso pa nthawi yoyenera.
Mndandanda wa Zipatso Zapamwamba za Fiber
Nthawi zambiri timakumana kale ndi fiber zambiri zomwe timafunikira kuchokera ku zipatso zomwe timadya tsiku lililonse. Komabe, zipatso zina zimakhala ndi ulusi wambiri, pomwe zina zimakhala ndi ulusi wochepa. M'munsimu mungapeze mndandanda wa zipatso za fiber zomwe zingagwiritsidwe ntchito ndi omwe akufuna kudya fiber zambiri (Zambiri za kuchuluka kwa fiber zomwe zili mu 100 magalamu a zipatso zalembedwa.)
- Kulemera kwake: 7 g
- Zipatso zakuda: 6.6 g
- Kulemera kwake: 5.9g
- ku: 4g
- Umphawi: 3.5 gr
- Mwala: 3.2 gr
- Elma: 3g
- nsi: 3g
- Nthochi: 3 g
- Zipatso: 3 g
Kodi Zipatso Zokhala Ndi Fiber Tiziyenera Kudya Motani?
Tiyenera kudya zipatso za ulusi wambiri ngati zamkati, osati ngati madzi a zipatso. Kuphatikiza apo, zipatso zokhala ndi ulusi wambiri komanso shuga wambiri wa zipatso (fructose) zilinso pamndandanda. Mwachitsanzo, zipatso monga nkhuyu, sitiroberi ndi nthochi. Tiyenera kudya zipatsozi mosamala kwambiri kuti tisawononge zakudya zathu.
Kudya zipatso pafupipafupi pazakudya zopatsa thanzi komanso m'mimba yopanda kanthu m'mawa kwenikweni ndi chimodzi mwazolakwa zomwe anthu ambiri amafuna kuchepetsa thupi ndikuwotcha mafuta. Kumwa fructose pafupipafupi m'mimba yopanda kanthu kumatha kupangitsa kuti mumve njala mwachangu masana ndikuwonjezera shuga wamagazi mwadzidzidzi. Chifukwa chake, ngakhale kudya zipatso pafupipafupi kumawonjezera kuchuluka kwa shuga m'magazi (insulin), kumachepetsa kuyaka kwamafuta ndikukupangitsani kukhala kovuta kuti musamamatire pamndandanda wazakudya zanu. Njira yabwino kwambiri kwa anthu omwe akufuna kuchepetsa thupi ingakhale kudya zipatso za ulusi pamodzi ndi yoghuti yopangidwa kunyumba yopangidwa ndi mkaka wopanda lactose. (Yogurt imakhala ndi gawo lolinganiza shuga m'magazi.)
M'nkhaniyi, tagawana nanu mndandanda wa zipatso za ulusi wambiri komanso mfundo zomwe timawona kuti ndizofunikira. Khalani athanzi komanso zamasewera, tiwonane munkhani yotsatira…
