Mapindu 10 Opangidwa Ndi Sayansi a Mphesa Zamphesa

Zamkati

• 1. Ndi Zochepa Kwambiri, Komabe Zili ndi Zakudya Zambiri
• 2. Itha Kupindulira Chitetezo Cha M'thupi Lanu
• 3. Angalimbikitse Njala
• 4.Awonetsedwa Pothandizira Kuchepetsa Kunenepa
• 5. Zipatso Zamphesa Zitha Kuteteza Kuteteza kwa Insulin ndi Matenda A shuga
• 6. Kudya Zipatso Zamphesa Kungalimbikitse Umoyo Wamtima
• 7. Ndizokwera kwambiri mu ma Antioxidants Amphamvu
• 8. Mulole Kuchepetsa Kuopsa Kwa Miyala Ya Impso
• 9. Kutentha kwambiri
• 10. Chosavuta Kuonjezera Pazakudya Zanu
• Zipatso Zamphesa Sizi aliyense
• Kuyanjana kwa Mankhwala
• Kukokoloka kwa Enamel
• Mfundo Yofunika Kwambiri

Zipatso zamphesa ndi zipatso za citrus zotentha zomwe zimadziwika chifukwa cha kukoma kwake komanso kukoma kwake.

Ndiwopatsa thanzi, ma antioxidants komanso fiber, ndikupangitsa kuti ukhale umodzi waz zipatso zabwino kwambiri zomwe mungadye.

Kafukufuku akuwonetsa kuti itha kukhala ndi maubwino ena athanzi, kuphatikiza kuchepa thupi komanso kuchepa kwa matenda amtima.

Nazi maubwino 10 okhudzana ndiumoyo wa zipatso zamtengo wapatali.

1. Ndi Zochepa Kwambiri, Komabe Zili ndi Zakudya Zambiri

Mphesa ndi chakudya chopatsa thanzi modabwitsa chomwe mungaphatikizepo pazakudya zanu. Izi ndichifukwa choti zili ndi michere yambiri, koma mafuta ochepa. M'malo mwake, ndi umodzi mwamapatso otsika kwambiri.

Amapereka ma fiber ambiri, kuphatikiza mavitamini ndi michere yoposa 15.

Nazi zina mwa michere yayikulu yomwe imapezeka mu theka la zipatso zazing'ono (1):

• Ma calories: 52
• Ma carbs: Magalamu 13
• Mapuloteni: 1 galamu
• CHIKWANGWANI: 2 magalamu
• Vitamini C: 64% ya RDI
• Vitamini A: 28% ya RDI
• Potaziyamu: 5% ya RDI
• Thiamine: 4% ya RDI
• Zolemba: 4% ya RDI
• Mankhwala enaake a: 3% ya RDI

Kuphatikiza apo, ndi gwero lolemera la mankhwala amtundu wa antioxidant, omwe mwina ndi omwe amathandizira pazabwino zake zambiri.

Zipatso zamphesa ndizochepa kwambiri ndipo zimaperekanso fiber, mavitamini, michere komanso ma antioxidants.

2. Itha Kupindulira Chitetezo Cha M'thupi Lanu

Kudya zipatso za manyumwa nthawi zonse kungakhale kothandiza kwa chitetezo chamthupi chanu.

Amtengo wapatali chifukwa cha vitamini C, yomwe imakhala ndi antioxidant yomwe imadziwika kuti imateteza maselo anu ku mabakiteriya ndi ma virus ().

Kuphatikiza apo, kafukufuku wambiri wasonyeza kuti vitamini C ndiwothandiza pothandiza anthu kuchira msanga ku chimfine (,,,,).

Mavitamini ndi michere yambiri yomwe imapezeka mu zipatso za manyumwa imadziwika kuti imathandizira chitetezo chamthupi, kuphatikiza vitamini A, yomwe yawonetsedwa kuti imathandiza kuteteza ku kutupa ndi matenda opatsirana angapo (,).

Mphesa zimaperekanso mavitamini B ochepa, zinc, mkuwa ndi chitsulo, zomwe zonse zimagwirira ntchito limodzi m'thupi kulimbikitsa chitetezo cha mthupi. Amathandizanso kuti khungu lanu likhale lolimba, lomwe limateteza ngati matenda ().

Zipatso zamphesa zitha kupindulitsa chitetezo chanu chamthupi, popeza chimakhala ndi mavitamini ndi michere yambiri yomwe imadziwika chifukwa chothandizira kupewa matenda.

3. Angalimbikitse Njala

Mphesa mumakhala ulusi wochuluka - magalamu awiri mu theka la zipatso zazing'ono (1).

Kafukufuku akuwonetsa kuti kudya zakudya zokhala ndi michere yambiri kumakhala kopindulitsa pakukweza kukhuta. Izi ndichifukwa choti CHIKWANGWANI chimachedwetsa kuchuluka komwe m'mimba mwanu mumatuluka, ndikuwonjezera nthawi yogaya chakudya (, 12,).

Chifukwa chake, kugwiritsa ntchito fiber yokwanira kumatha kukuthandizani kuti muzidya zopatsa mphamvu tsiku lonse posunga chilakolako chanu ().

Zipatso zamphesa zimakhala ndi fiber, yomwe imathandizira kuwongolera chilakolako polimbikitsa kukhuta.

4.Awonetsedwa Pothandizira Kuchepetsa Kunenepa

Zipatso zamphesa ndi chakudya chocheperako kulemera.

Ili ndi zinthu zingapo zolumikizidwa ndi kuchepa kwa thupi, makamaka zomwe zili ndi fiber, zomwe zimathandizira kulimbikitsa kukhuta ndikuchepetsa kudya kwa kalori (,,,).

Kuphatikiza apo, zipatso zamphesa zimakhala ndi ma calories ochepa koma ndimadzi ambiri, chomwe ndichinthu china chodziwika kuti chingathandize kuchepetsa thupi ().

Kafukufuku m'maphunziro a onenepa kwambiri a 91 adapeza kuti omwe amadya theka la zipatso zamphesa asanadye adataya kwambiri kuposa omwe sanachite ().

M'malo mwake, omwe anali mgululi omwe adadya zipatso zamphesa adataya pafupifupi 3.5 kg (1.6 kg) pamasabata 12, pomwe omwe anali mgululi omwe sanadye zipatso zamphesa adataya ochepera 1 kg (0.3 kg), pafupifupi ( ).

Kafukufuku wina apezanso zovuta zofananira. Mwachitsanzo, kafukufuku wina anapeza kuti ophunzira adachepa m'chiuno akamadya zipatso zamphesa tsiku lililonse ndi chakudya chawo (,).

Izi sizikutanthauza kuti chipatso champhesa chimatulutsa kunenepa kokha, koma kuwonjezera pazakudya zabwino kale kumatha kukhala kopindulitsa.

Kudya zipatso zamphesa musanadye kungakhale kothandiza kuti muchepetse thupi. CHIKWANGWANI chake ndi madzi zimatha kulimbikitsa kukhuta ndikuchepetsa kalori.

5. Zipatso Zamphesa Zitha Kuteteza Kuteteza kwa Insulin ndi Matenda A shuga

Kudya zipatso zamtengo wapatali nthawi zonse kumatha kuletsa kupewera kwa insulin, komwe kumatha kubweretsa matenda ashuga.

Insulin ndi mahomoni omwe amawongolera njira zambiri m'thupi lanu. Mwachitsanzo, imakhudzidwa ndi mbali zambiri zamatenda anu, koma imadziwika kwambiri chifukwa chazomwe zimayambitsa shuga ().

Kukana kwa insulin kumadzetsa insulin yambiri komanso shuga wambiri m'magazi, zifukwa ziwiri zoyambitsa matenda ashuga amtundu wa 2 (,,).

Kudya zipatso zamphesa kungathandize kuchepetsa kuchuluka kwa insulini ndipo potero kumatha kuchepetsa mwayi wokhala wosagwirizana ndi insulini ().

Pakafukufuku wina, anthu omwe adadya theka la zipatso zamphesa asanadye adachepetsa kwambiri kuchuluka kwa insulin komanso kukana kwa insulin, poyerekeza ndi gulu lomwe silinadye manyumwa ().

Kuphatikiza apo, kudya zipatso zathunthu kumalumikizidwa ndi kuwongolera shuga wabwino komanso kuchepa kwa chiwopsezo cha mtundu wachiwiri wa shuga (,).

Zipatso zamphesa zitha kuthandiza kuchepetsa kukana kwa insulin, komwe kumachepetsa chiopsezo chanu chokhala ndi matenda a shuga amtundu wachiwiri.

6. Kudya Zipatso Zamphesa Kungalimbikitse Umoyo Wamtima

Kudya zipatso zamphesa nthawi zonse kumaganiziridwa kuti kumalimbikitsa thanzi la mtima pochepetsa zovuta zomwe zingayambitse matenda amtima, monga kuthamanga kwa magazi ndi cholesterol.

Pakafukufuku wina, anthu omwe amadya zipatso zamphesa katatu tsiku lililonse kwa milungu isanu ndi umodzi adachepetsa kwambiri kuthamanga kwa magazi pamaphunziro. Awonetsanso kusintha kwa cholesterol chonse komanso "zoyipa" za LDL cholesterol ().

Izi mwina chifukwa cha michere yofunika yomwe manyumwa ali nayo, yomwe imathandizira kuti mtima wanu ugwire bwino ntchito.

Choyamba, zipatso zamphesa zili ndi potaziyamu wokwanira, mchere womwe umakhudza mbali zambiri zaumoyo wamtima. Theka la zipatso zimakupatsani 5% ya potaziyamu zosowa zanu za tsiku ndi tsiku (1,,,).

Kudya potaziyamu wokwanira kumalumikizidwa ndi kuchepa kwa chiwopsezo cha kuthamanga kwa magazi. Kuphatikiza apo, zawonetsedwa kuti zachepetsa chiopsezo chakufa ndi matenda amtima (,).

Chachiwiri, ulusi wamphesa ungalimbikitsenso thanzi la mtima, popeza kuti kudya kwambiri kwa fiber kumalumikizidwa ndi kutsika kwa magazi ndi cholesterol ().

Ponseponse, ofufuza akuti kuphatikiza zipatso za fiber ndi antioxidant monga zipatso za manyumwa ngati gawo la chakudya chopatsa thanzi zimathandiza kuteteza ku matenda monga matenda amtima ndi sitiroko (,,).

Zipatso zamphesa zimakhala ndi michere komanso ma antioxidants omwe amawonetsedwa kuti amateteza mtima poyang'anira kuthamanga kwa magazi komanso kuchuluka kwama cholesterol.

7. Ndizokwera kwambiri mu ma Antioxidants Amphamvu

Zipatso zamphesa zimakhala ndi ma antioxidants angapo omwe amapereka maubwino osiyanasiyana azaumoyo, kuphatikiza kuchepa kwa matenda angapo ().

Ma antioxidants amateteza maselo anu kuti asawonongeke ndi ma radicals aulere, omwe ndi mamolekyulu osakhazikika omwe angabweretse mavuto m'thupi lanu ().

Nayi mwachidule ma antioxidants ofunikira kwambiri mumtengo wamphesa:

• Vitamini C: Antioxidant yamphamvu, yosungunuka ndi madzi yomwe imapezeka mumtengo wamphesa. Itha kuteteza ma cell kuti asawonongeke omwe nthawi zambiri amatsogolera ku matenda amtima ndi khansa ().
• Beta-carotene: Amasandulika vitamini A m'thupi ndipo amaganiza kuti athandize kuchepetsa mavuto azovuta zina, kuphatikiza matenda amtima, khansa komanso zovuta zokhudzana ndi maso monga macular degeneration ().
• Lycopene: Amadziwika kuti ali ndi kuthekera koletsa kukula kwa mitundu ina ya khansa, makamaka khansa ya prostate. Zitha kuthandizanso kuchepetsa kukula kwa zotupa ndikuchepetsa zovuta zamankhwala odziwika ndi khansa (,).
• Flavanones: Katundu wawo wotsutsana ndi zotupa awonetsedwa kuti amachepetsa kuthamanga kwa magazi komanso kuchuluka kwama cholesterol, ndikuchepetsa matenda a mtima (,).

Zipatso zamphesa zili ndi mitundu ingapo yama antioxidants yomwe ingathandize kupewa kukula kwa matenda ena, kuphatikiza matenda amtima ndi khansa.

8. Mulole Kuchepetsa Kuopsa Kwa Miyala Ya Impso

Kugwiritsa ntchito zipatso zamphesa kungachepetse chiopsezo chanu chokhala ndi miyala ya impso, yomwe imabwera chifukwa cha zinyalala zambiri mu impso.

Zowonongekazi ndizopangidwa ndi kagayidwe kamene kamasefedwa kudzera mu impso ndikuchotsedwa mthupi mwa mkodzo.

Komabe, akakomoka mu impso, amakhala miyala. Miyala ikuluikulu ya impso ingayambitse kutsekeka kwamkodzo, komwe kumakhala kopweteka kwambiri.

Mtundu wofala kwambiri wamiyala ya impso ndi miyala ya calcium oxalate. Citric acid, acid acid yomwe imapezeka mumtengo wamphesa, itha kukhala yothandiza kuipewa pomanga kashiamu mu impso ndikuchotsa m'thupi (,).

Komanso, citric acid imatha kukulitsa kuchuluka ndi pH ya mkodzo wanu, ndikupanga malo omwe sangakonde mapangidwe amiyala ya impso ().

The citric acid mu manyumwa angathandize kuchepetsa mapangidwe a miyala ya calcium oxalate impso.

9. Kutentha kwambiri

Zipatso zamphesa zimakhala ndi madzi ambiri ndipo chifukwa chake zimakhala zoyenda kwambiri. Kwenikweni, madzi ndiwo amapanga kulemera kwakukulu kwa chipatsocho.

Pali pafupifupi ma ouniki 4 (118 ml) amadzi mu theka la zipatso zamphesa, zomwe zimawerengera pafupifupi 88% ya kulemera kwake konse (1).

Ngakhale kumwa madzi ambiri ndiyo njira yabwino kwambiri yopezera madzi, kudya zakudya zokhala ndi madzi kumathandizanso.

Mphesa zimakhala ndi madzi ambiri, omwe amakuthandizani kuti mukhale ndi madzi okwanira.

10. Chosavuta Kuonjezera Pazakudya Zanu

Zipatso zamphesa zimafunikira kukonzekera pang'ono, chifukwa chake ndizosavuta kuwonjezera pazakudya zanu.

Ngakhale mutakhala otanganidwa, moyo wopita patsogolo, mutha kusangalalabe ndi zipatso nthawi zonse osadandaula kuti zikutengera nthawi yochuluka.

Nazi njira zina zomwe mungasangalalire ndi zipatso zamphesa:

• Akamwe zoziziritsa kukhosi pa magawo a zipatso zamphesa zokha.
• Idyani m'malo mwa zakudya zopanda thanzi zopatsa thanzi.
• Yesani saladi iyi, yomwe imaphatikiza zipatso zamphesa ndi kale ndi peyala.
• Sakanizani mu smoothie iyi ndi zipatso zina ndi zophika.
• Phatikizani nawo pachakudya cham'mawa cham'mawa ngati ichi.

Zipatso zamphesa ndi chakudya chopatsa thanzi komanso chosavuta kuphatikizira muzakudya zanu.

Zipatso Zamphesa Sizi aliyense

Pali zifukwa zingapo zomwe anthu ena angafunikire kupewa kudya zipatso zamtengo wapatali.

Kuyanjana kwa Mankhwala

Kwa anthu ena, kudya zipatso zamphesa ndi madzi ake kumatha kubweretsa kuyanjana kwamankhwala ().

Izi ndichifukwa choti lili ndi zinthu zoletsa cytochrome P450, enzyme yomwe thupi lanu limagwiritsa ntchito kupukusa mankhwala ena.

Ngati mumadya zipatso zamphesa mukamamwa mankhwalawa, thupi lanu silingathe kuwagwetsa, zomwe zingayambitse bongo ndi zovuta zina ().

Mankhwala omwe amatha kulumikizana ndi zipatso zamphesa ndi awa:)

• Odwala matenda opatsirana pogonana
• Benzodiazepines
• Makina ambiri osungira calcium
• Indinavir
• Carbamazepine
• Zolemba zina

Ngati mukumwa mankhwala aliwonsewa, kambiranani ndi dokotala musanawonjezere zipatso za manyumwa pazakudya zanu.

Kukokoloka kwa Enamel

Nthawi zina, kudya zipatso zamphesa kumatha kubweretsa kukokoloka kwa enamel.

Citric acid, yomwe imapezeka m'mitengo ya zipatso, ndimomwe imakhudzira kukokoloka kwa enamel, makamaka mukaidya mopitirira muyeso ().

Ngati muli ndi mano ofunikira kwambiri, mungafunikire kupewa zipatso za acidic. Komabe, pali zinthu zina zomwe mungachite kuti musamalire dzino lanu mukamakondwera ndi zipatso zamphesa:

• Osayamwa zipatso zamphesa kapena zipatso zina zopatsa acid ndikupewa kuziyika motsutsana ndi mano anu.
• Tsukani pakamwa panu ndi madzi mukatha kudya chipatsocho ndikudikirira mphindi 30 kutsuka mano.
• Idyani tchizi ndi zipatso. Izi zimathandiza kuchepetsa acidity mkamwa mwako ndikuwonjezera kupanga malovu.

Ngati mumamwa mankhwala enaake kapena muli ndi mano osavutikira, mungafunikire kuchepetsa kudya zipatso zanu kapena kuzipewa.

Mfundo Yofunika Kwambiri

Mphesa ndi imodzi mwa zipatso zabwino kwambiri padziko lapansi. Ndi olemera mu mavitamini, michere komanso ma antioxidants.

Zonsezi, zipatso zamphesa ndi zokoma komanso zosavuta kuwonjezera pazakudya zanu.