Zakudya zisanu ndi zinayi zofunika kwambiri zokhala ndi ma carbohydrate opindulitsa

Zakudya zisanu ndi zinayi zofunika kwambiri zokhala ndi ma carbohydrate opindulitsa

Ndi lingaliro lodziwika kuti zakudya zokhala ndi ma carb ambiri nthawi zambiri sizikhala zathanzi, koma ma carbohydrate onse amapangidwa mofanana. Zakudya zina zama carb ambiri zimatha kukhala zopatsa thanzi komanso zopindulitsa paumoyo wonse.

Malinga ndi zomwe zidasindikizidwa patsamba la Health Shots, mndandanda wazakudya zokhala ndi ma carb ambiri umaphatikizapo izi:

1. Quinoa

Quinoa nthawi zambiri imachepetsedwa ngati chakudya ikafika pakuwonjezera zakudya zama carb ambiri pazakudya zokhazikika. Koma ziyenera kudziwika kuti mbewu za quinoa zili ndi chakudya chambiri komanso kukhala gwero labwino la mapuloteni ndi fiber. Lilinso ndi zakudya zofunika monga magnesium, iron ndi vitamini B.

2. Utsi

Oats ndi chakudya cham'mawa ndipo ali ndi zakudya zambiri zama carbohydrate ndi fiber, zomwe zimawapangitsa kukhala njira yabwino kwambiri yopezera mphamvu. Oats alinso ndi beta-glucan, yomwe ingathandize kuchepetsa cholesterol m'magazi.

3. Nthochi

Nthochi zili ndi chakudya chambiri komanso potaziyamu. Nthochi ndi chipatso choyenera kudya musanayambe kapena mutatha kuchita masewera olimbitsa thupi, kuwonjezera pa kuthandizira kugwira ntchito kwa minofu.

4. mbatata

Mbatata zotsekemera zimakhala ndi chakudya chochuluka, komanso zimakhala ndi mavitamini A ndi C, potaziyamu, ndi fiber. Iwo ndi abwino kuthandizira chitetezo cha mthupi komanso kulimbikitsa thanzi lamatumbo.

5. Mikate yambewu yathunthu

Mitundu yoyengedwa imatsimikizira kuti mumapeza phindu lazakudya zopatsa mphamvu, fiber ndi michere yofunika monga mavitamini a B ndi ayironi.

6. Mbeu

Nyemba, mphodza, ndi nandolo zimapatsa chakudya chokwanira chamafuta ndi fiber, komanso mapuloteni. Amakhalanso olemera mu mavitamini ndi mchere monga kupatsidwa folic acid, chitsulo ndi magnesium, zomwe zimawapangitsa kukhala abwino pamtima.

7. Humus

Nkhuku, kaya zokazinga kapena zowiritsa, ndi chakudya chopatsa thanzi chokhala ndi chakudya chopatsa thanzi. Ndiwolemera mu fiber, mapuloteni ndi ma micronutrients osiyanasiyana.

8. Mpunga wa Brown

Mosiyana ndi mpunga woyera, mpunga wa bulauni umakhalabe ndi nthambi zake, zomwe zimaupanga kukhala gwero labwino la ulusi, mavitamini ndi mchere komanso kukhala ndi chakudya chochuluka.

9. Raspberry

Zipatso nthawi zambiri zimakhala zochepa muzakudya kuposa mbewu ndi nyemba, koma zipatso ndi sitiroberi zimakhala ndi chakudya chokwanira komanso zodzaza ndi antioxidants ndi fiber.

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