Zakudya zathanzi - mbewu zamatayala

Zipatso zamtedza ndi nthanga zazing'ono zofiirira kapena golide zomwe zimachokera ku mbewu ya fulakesi. Amakhala ndi kununkhira pang'ono, mtedza ndipo ali ndi michere yambiri komanso michere yambiri. Mbeu zamtundu wa nyemba ndizosavuta kuzipukusa ndipo zimatha kupereka michere yambiri kuposa njere zonse, zomwe zimatha kudutsa m'thupi lanu osagaya chakudya.

Mafuta odzola amachokera ku nthonje za fulakesi.

N'CHIFUKWA IZI NDI ZABWINO KWA INU

Mbeu zamchere zimakhala ndi mavitamini, mavitamini, michere, mapuloteni, mafuta opatsa thanzi, komanso ma antioxidants omwe amathandiza kupewa kuwonongeka kwa khungu

Mafuta amchere amadzimadzi amadzimadzi amadzimadzi osungunuka omwe amathandiza kuti matumbo anu asamayende bwino komanso kupewa kudzimbidwa. Mafuta amchere ndi gwero labwino la:

• Mavitamini B1, B2, ndi B6
• Mkuwa
• Phosphorus
• Mankhwala enaake a
• Manganese

Mavitamini ndi michere iyi imathandizira kuthandizira mphamvu yanu, chitetezo cha mthupi, dongosolo lamanjenje, mafupa, magazi, kugunda kwa mtima, ndi machitidwe ena ambiri amthupi.

Mafuta amchere amakhalanso omega-3s ndi omega-6s, omwe ndi mafuta ofunikira. Izi ndi zinthu zomwe thupi lanu liyenera kugwira ntchito koma sizingathe kupanga zokha. Muyenera kuzitenga kuzakudya monga nsomba zam'madzi ndi nthanga.

Mafuta, monga mafuta a canola ndi soya, amakhala ndi mafuta ofanana ndi mafuta a fulakesi. Koma mafuta a fulakesi amakhala ndi zambiri. Pafupi ndi nsomba, mafuta a fulakesi ndi imodzi mwazinthu zabwino kwambiri za omega-3 fatty acids. Kudya mbewu zamataya kumatha kukulitsa omega-3 anu. Komabe, mtundu waukulu wa omega-3 wopezeka m'mafakesi sangagwiritsidwe ntchito mochuluka kuposa mitundu yopezeka m'nyanja.

Gawo la mafuta opangidwa ndi mafuta amachokera ku mafuta. Koma awa ndi mafuta athanzi omwe amathandizira kukulitsa "cholesterol yanu yabwino". Zing'onozing'ono sizingalepheretse kuchepetsa kulemera.

Kugwiritsa ntchito mbewu zakuthengo kwawonetsedwa kuti kumachepetsa cholesterol. Ochita kafukufuku akuyang'ana ngati kudya mafuta owonjezera omwe amapezeka m'mafakisi kumathandizira kuthamanga kwa magazi, shuga wamagazi, thanzi la mtima, ndi madera ena.

Ngati mukufuna kugwiritsa ntchito mafuta a fulakesi kapena mafuta a fulakesi pafupipafupi, lankhulani ndi dokotala wanu. Zingakhudze momwe mankhwala ena amagwirira ntchito.

MMENE AMAKONZEKERA

Ziphuphu zimatha kuwonjezeredwa kapena kuwazidwa pafupifupi chakudya chilichonse. Mbewu zina, monga zoumba zoumba, tsopano zimabwera ndi nthanga zomwe zasakanizidwa kale.

Kupera mbewu zonse kukuthandizani kupeza michere yambiri. Kuti muwonjezere mbewu zakuthengo pazakudya zanu, onjezerani fulakesi ku:

• Zikondamoyo, toast yaku France, kapena zosakaniza zina zophika
• Smoothies, yogurt, kapena tirigu
• Msuzi, saladi, kapena mbale za pasitala
• Komanso ntchito m'malo zinyenyeswazi mkate

KUMENE MUNGAPEZE ZOLEMBEDWA

Mafuta amtundu akhoza kugula pa intaneti kapena m'malo ogulitsira zakudya zilizonse. Malo ogulitsira ambiri akuluakulu amakhalanso ndi nthanga za fulakesi m'magawo awo azakudya kapena zachilengedwe.

Ingogulani thumba kapena chidebe cha nthakasa mokwanira, chophwanyika, kapena chopukutira, kutengera mawonekedwe omwe mumakonda. Muthanso kugula mafuta a fulakesi.

Pewani nthanga zaiwisi ndi zosapsa.

Zakudya zabwino - chakudya cha fulakesi; Zakudya zabwino - mbewu za fulakesi; Zakudya zabwino - zoneta; Zakudya zopatsa thanzi - mbewu za fulakesi; Zakudya zopatsa thanzi - mbewu zamatsamba; Ubwino - maluwa

Khalesi S, Irwin C, Schubert M. Kugwiritsa ntchito mankhwala osokoneza bongo kumachepetsa kuthamanga kwa magazi: kuwunika mwatsatanetsatane ndikuwunika meta kwamayeso olamulidwa. J Zakudya zabwino. 2015; 145 (4): 758-765. (Adasankhidwa) PMID: 25740909 adatuluka.ncbi.nlm.nih.gov/25740909/.

Parikh M, Netticadan T, Pierce GN. Flaxseed: zigawo zake zophatikizika komanso phindu pamtima. Ndine J Physiol Mtima Woyenda. 2018; 314 (2): H146-H159. PMID: 29101172 pubed.ncbi.nlm.nih.gov/29101172/.

Vannice G, Rasmussen H. Udindo wa sukulu yophunzitsira za zakudya zopatsa thanzi komanso ma dietetics: mafuta azakudya zamafuta kwa achikulire athanzi. Zakudya Zamtundu wa J Acad. 2014; 114 (1): 136-153. [Adasankhidwa] PMID: 24342605 pubed.ncbi.nlm.nih.gov/24342605/.

• Zakudya zabwino