Chakudya Choyipa Choti Idye Pasanayambe Kuuluka

Idyani mopepuka

Kuyenda masiku ano ndi ovuta kwambiri popanda kudwala pandege. Chifukwa chosowa zakudya, anthu okwera ndege amaphunzira kubweretsa chakudya chawo chokwanira kuti azichotsa njala paulendo wa pamlengalenga. Pamene mukuganiza kuti zina mwazakumwa zanu zopangira zakudya ndi zakudya zili bwino, mungadabwe kumva kuti mwakhala mukubweretsa zakudya zolakwika pamtunda wanu, malinga ndi katswiri wa zakufa.

Kate Scarlata ndi Boston-based based dietitian and nurse ndi New York Times amene amagulitsa kwambiri mlembi ali ndi zaka zoposa 25 zakubadwa. Amamvetsetsa zotsatira zake zomwe zakudya zina zomwe anthu amapita mosavuta zimatha kukhala ndi nthawi yoyamba komanso pandege.

"Malo anga aakulu ndi thanzi labwino. Anthu pafupifupi 20 peresenti ya ku United States ali ndi vuto lopweteka m'mimba, ndipo zimenezi zingakhale zodetsa nkhaŵa poyenda, "anatero Scarlata. "Koma kawirikawiri, anthu samafuna kuti azikhala ndi vuto la kugaya, koma amachita pamene akuyenda. Gasi imathamanga pa ndege, choncho ngati muli ndi mpweya m'matumbo anu, idzaipiraipira. Choncho muyenera kudya zakudya zopanda zakudya zomwe zingasokoneze. "

Kotero musanayambe kukwera ndegeyo, yang'anani zosankha za Scarlata, m'munsimu, kuti muzidya zakudya zoipitsitsa zomwe mungadye pa ndegeyo ndi chifukwa chake zili zoipa kwa inu.

• 01 a 08

  Zakudya Zamapulotini Zaphulusa

  Scarata anati, kudya zakudya monga mapuloteni, mazira ndi nyama ndege isanayambe bwino chifukwa chakuti imadya tizilombo toyambitsa matenda a hydrogen sulfide. "Zimatengera pafupifupi maola atatu kapena asanu asanayambe kutulutsa mpweya kuchokera ku zakudya zomwe mumadya, choncho ngati mukukwera ndege ya ola limodzi, chakudya chimene mumadya musanakwere ndege kapena mukakwera ndege, iye anati. "Koma paulendo wautali, kukonza chakudya choyambirira kapena chakudya chokwanira kungakhale kothandiza."

• 02 a 08

  Mtedza

  Mtedza, monga amondi, mahesa, mabokosi, mabokosi, nkhono ndi ma pistachio ndi olemera kwambiri, omwe amathandiza kwambiri m'mimba, "anatero Scarlata. "Ziyizi zimapangidwa ndi tizilombo tomwe timakhalamo ndipo ngakhale kuti zakudya izi ndi zathanzi kwa anthu ambiri, zingayambitse mpweya wovuta m'matumbo anu," adatero. "Vuto lalikulu ndiloti mumatumbo anu mumathamanga kwambiri mukakwera mumtunda wa makilomita."

• 03 a 08

  Zipatso Zouma

  Zipatso zambiri zouma - makamaka zochulukirapo - zimapanga sorbitol ndi utitiri wa m'matumbo, anati Scarlata. "Izo zimakoka madzi mkati ndipo zimapanga matumbo odzaza m'mimba," iye adatero. Zipatso zouma zimakhalanso zapamwamba mu shuga ndi zopatsa mphamvu, malingana ndi malo awa mu Well.

• 04 a 08

  Gum Wosasuntha ndi Mints

  Zakudya zoterezi zimakhala ndi zakumwa za shuga monga mannitol, sorbitol ndi xylitol, yotchedwa Scarlata. "Moŵa uwu ukhoza kukufulumizitsani zinthu kupyolera m'thupi mwanu mofulumira kwambiri," kuchititsa kuphulika ndi kutsegula m'mimba. Simukufuna kuthawa - makamaka kwautali - kumenyana ndi zizindikirozi.

• 05 a 08

  Hummus

  Ngakhale chakudya ichi ndi chakudya chodalirika cha zakudya za ku Mediterranean, mungayambe kuganiza mobwerezabwereza ngati ulendo wopita, ngakhale kuti ndizovuta. "Zimadziwika kuti nyemba zimaphatikizapo nkhuku (zomwe zimagwiritsidwa ntchito mu hummus), nyemba zouma, nandolo zouma, soya ndi mphodza zimayambitsa gasi, zomwe mungakonde kuzipewa mumagulu akuluakulu," anatero Scarlata. Malangizowo amagwiranso ntchito pa zinthu monga nyemba za nyemba, edamame hummus ndi nyemba zamaso.

• 06 ya 08

  Mabala a Granola Ndi Chikhombo cha Chicory Muzu

  Mazira a chi Chicory ndiwotchera kwambiri ndipo amathandiza kuti ulendo uziyenda bwino, anati Scarlata, kotero yang'anirani zowonjezeramo malemba musanagule ndi kuzitenga. Mabotolo a granola okhala ndi mtedza ndi / kapena zipatso zouma zingakhalenso zovuta.

• 07 a 08

  Chakudya cha Mexico

  Scarlata inapanga equation yosavuta: anyezi pamodzi ndi adyo ndi ofanana ndi kutentha kwa gasi. Chakudyachi chimaphatikizansopo nyemba, zomwe sizingatheke chifukwa cha zifukwa zomveka, ndipo zimagwiritsanso zipsu, zomwe zimakhala zapamwamba kwambiri mu sodium komanso zimayambitsa kuphulika. Ndipo zakudya zokometsera zokhazokha zingayambitse mimba ndi chikhodzodzo chopsa mtima.

• 08 a 08

  Potato Chips

  Ngakhale chokoma, zakudya zopsekemerazi ndi mafuta okwera ndi mchere ndipo zimakhala ndi zakudya zochepa, "anatero Scarlata. Izi zikuphatikizanso zokonda zokwera ndege zamtundu wa pretzels ndi mtedza. "Zambiri zowonjezera mchere zingakupangitseni kuti mukhale ndi madzi ambiri omwe amachititsa kuti mvula ikuphulika, komanso kutupa m'manja ndi mapazi," adatero. "Zitha kubweretsanso zizindikiro za reflux ya asidi."