Zifukwa 6 Zomwe Mazira Ndiwo Chakudya Chopatsa Mtima Padziko Lapansi

Zamkati

• 1. Mazira Onse Ndiwo Chakudya Chopatsa Thanzi Padziko Lonse
• 2. Mazira Onjezani Mbiri Yanu Yam'magazi Athupi Lanu Osataya Matenda A mtima
• 3. Mazira Amadzazidwa Ndi Choline, Chowonjezera Chofunikira pa Ubongo
• 4. Mazira Amakhala Ndi Mapuloteni Apamwamba Kwambiri Ndi Mbiri Yabwino Ya Amino Acid
• 5. Mazira Amadzazidwa Ndi Lutein ndi Zeaxanthin, Omwe Amateteza Maso
• 6. Mazira a Chakudya Cham'mawa Angakuthandizeni Kuchepetsa Mafuta Amthupi
• Osati Mazira Onse Ndiofanana
• Mfundo Yofunika Kwambiri

Mazira ndiopatsa thanzi kwambiri kotero kuti nthawi zambiri amatchedwa "multivitamin wachilengedwe."

Amakhalanso ndi ma antioxidants apadera komanso michere yamphamvu yamaubongo yomwe anthu ambiri alibe.

Nazi zifukwa zisanu ndi chimodzi zomwe mazira ali m'gulu la zakudya zabwino kwambiri padziko lapansi.

1. Mazira Onse Ndiwo Chakudya Chopatsa Thanzi Padziko Lonse

Dzira limodzi lonse lili ndi mitundu yambiri ya michere.

M'malo mwake, michere yomwe ili mmenemo ndi yokwanira kusandutsa khungu limodzi lokhala ndi feteleza kukhala mwana wathunthu wa nkhuku.

Mazira amanyamula mavitamini, michere, mapuloteni apamwamba, mafuta abwino ndi zakudya zina zosadziwika bwino.

Dzira limodzi lalikulu lili ndi (1):

• Vitamini B12 (cobalamin): 9% ya RDA
• Vitamini B2 (riboflavin): 15% ya RDA
• Vitamini A: 6% ya RDA
• Vitamini B5 (pantothenic acid): 7% ya RDA
• Selenium: 22% ya RDA
• Mazira amakhalanso ndi mavitamini ndi mchere wocheperako womwe thupi la munthu limafuna, kuphatikiza calcium, chitsulo, potaziyamu, zinc, manganese, vitamini E, folate ndi ena ambiri.

Dzira lalikulu limakhala ndi zopatsa mphamvu 77, zokhala ndi magalamu 6 a mapuloteni abwino, magalamu asanu a mafuta ndikutsata kuchuluka kwa chakudya.

Ndikofunika kuzindikira kuti pafupifupi zakudya zonse zomwe zili mu yolk, zoyera zimakhala ndi mapuloteni okha.

Mazira athunthu ndiopatsa thanzi modabwitsa, okhala ndi michere yambiri poyerekeza ndi ma calories. Zakudyazo zimapezeka muzikopa, pomwe azunguwo ndi mapuloteni.

2. Mazira Onjezani Mbiri Yanu Yam'magazi Athupi Lanu Osataya Matenda A mtima

Chifukwa chachikulu chomwe anthu achenjezera za mazira ndikuti amadzaza ndi cholesterol.

Dzira limodzi lalikulu limakhala ndi 212 mg ya cholesterol, yomwe ndiyambiri poyerekeza ndi zakudya zina zambiri.

Komabe, magwero azakudya za cholesterol samakhudza kwenikweni mafuta m'magazi ().

Chiwindi chanu chimatulutsa cholesterol, tsiku lililonse. Ndalama zomwe zimapangidwa zimadalira kuchuluka kwa zomwe mumadya.

Ngati mumapeza cholesterol yambiri kuchokera pachakudya, chiwindi chanu chimatulutsa zochepa. Ngati simudya cholesterol, chiwindi chanu chimatulutsa zambiri.

Chinthuchi ndikuti, kafukufuku wambiri akuwonetsa kuti mazira amasintha mbiri yanu ya cholesterol.

Amakulitsa cholesterol ya HDL ("chabwino") ndipo amakonda kusintha cholesterol ya LDL ("yoyipa") kukhala gawo lalikulu lomwe silimalumikizidwa kwambiri ndi chiopsezo chowonjezeka cha matenda amtima (,,).

Kafukufuku wambiri awunika momwe kudya mazira kumakhudzira chiwopsezo cha matenda amtima ndipo sanapeze mgwirizano pakati pa awiriwo (,, 8).

M'malo mwake, mazira amalumikizidwa ndi maubwino azaumoyo.

Kafukufuku wina adapeza kuti kudya mazira atatu patsiku kumachepetsa kukana kwa insulin, kumakweza HDL ndikuwonjezera kukula kwa tinthu tating'onoting'ono ta LDL mwa anthu omwe ali ndi matenda amadzimadzi ().

Komabe, kafukufuku wina akuwonetsa kuti chiwopsezo cha matenda amtima mwa anthu omwe ali ndi matenda ashuga. Izi zimafunikira kafukufuku wowonjezera ngakhale mwina sizikugwira ntchito pazakudya zochepa za carb, zomwe nthawi zambiri, zimatha kusintha mtundu wa 2 shuga (,,).

Kafukufuku akuwonetsa kuti mazira amasinthadi mbiri ya cholesterol. Amakulitsa cholesterol (HD) yabwino ya HDL ndikuwonjezera kukula kwa tinthu tating'onoting'ono ta LDL, zomwe zimachepetsa chiopsezo cha matenda amtima.

3. Mazira Amadzazidwa Ndi Choline, Chowonjezera Chofunikira pa Ubongo

Choline ndi chopatsa thanzi chodziwika bwino chomwe nthawi zambiri chimagawidwa ndi mavitamini a B-complex.

Choline ndi chopatsa thanzi m'thupi la munthu ndipo amafunikira njira zosiyanasiyana mthupi.

Zimayenera kuphatikizira neurotransmitter acetylcholine ndipo imaphatikizanso gawo la khungu.

Kudya kochepa kwa choline kumakhudzidwa ndi matenda a chiwindi, matenda amtima komanso matenda amitsempha ().

Chomerachi chingakhale chofunikira makamaka kwa amayi apakati. Kafukufuku akuwonetsa kuti kudya choline wotsika kumatha kubweretsa chiopsezo cha zolakwika za neural tube ndikubweretsa kuchepa kwazidziwitso mwa khanda ().

Anthu ambiri samalandira choline wokwanira. Mwachitsanzo, kafukufuku wina pakati pa amayi apakati, azimayi aku Canada adapeza kuti 23% yokha ndiomwe adalandira choline () chokwanira.

Magwero abwino kwambiri a choline mu zakudya ndi mazira a dzira ndi chiwindi cha ng'ombe. Dzira limodzi lalikulu lili ndi 113 mg wa choline.

Choline ndi chopatsa thanzi chomwe anthu ochepa amapeza chokwanira. Mazira a mazira ndi gwero labwino kwambiri la choline.

4. Mazira Amakhala Ndi Mapuloteni Apamwamba Kwambiri Ndi Mbiri Yabwino Ya Amino Acid

Mapuloteni ndiwo nyumba zomangira thupi ndipo amateteza kapangidwe kake.

Amakhala ndi ma amino acid omwe amalumikizidwa pamodzi, ngati mikanda pachingwe, kenako ndikupindidwa kukhala mawonekedwe ovuta.

Pali pafupifupi 21 amino acid omwe thupi lanu limagwiritsa ntchito popanga mapuloteni ake.

Zisanu ndi zinayi mwa izi sizingapangidwe ndi thupi ndipo zimayenera kupezeka pachakudya. Amadziwika kuti amino acid ofunikira.

Ubwino wa gwero la protein umatsimikiziridwa ndi kuchuluka kwake kwa amino acid ofunikirawa. Gwero lamapuloteni lomwe lili ndi zonsezo moyenera ndilapuloteni wapamwamba kwambiri.

Mazira ali m'gulu la magwero abwino kwambiri azakudya. M'malo mwake, phindu lachilengedwe (mulingo wina wamapuloteni) nthawi zambiri limayesedwa poyerekeza ndi mazira, omwe amapatsidwa mphambu 100 ().

Mazira ndi gwero labwino kwambiri la mapuloteni, okhala ndi amino acid onse mofanana.

5. Mazira Amadzazidwa Ndi Lutein ndi Zeaxanthin, Omwe Amateteza Maso

Pali ma antioxidants awiri m'mazira omwe amatha kuteteza maso.

Amatchedwa lutein ndi zeaxanthin, zonse zomwe zimapezeka mu yolk.

Lutein ndi zeaxanthin amakonda kudziunjikira mu diso, gawo lamaso la diso, momwe amatetezera maso ku dzuwa lowopsa ().

Ma antioxidantswa amachepetsa kwambiri chiwopsezo cha kuchepa kwa khungu ndi khungu, zomwe ndi zina mwazomwe zimayambitsa kufooka kwa masomphenya ndi khungu kwa okalamba (,,).

Pakafukufuku umodzi, kudya mazira a dzira 1.3 patsiku kwamasabata 4.5 kumawonjezera magazi a zeaxanthin mwa 114-142% ndi lutein ndi 28-50% ().

Mazira ali okwera kwambiri mu ma antioxidants lutein ndi zeaxanthin, omwe amatha kuchepetsa kwambiri chiwopsezo cha kuchepa kwa macular ndi ng'ala.

6. Mazira a Chakudya Cham'mawa Angakuthandizeni Kuchepetsa Mafuta Amthupi

Mazira amangokhala ndi kuchuluka kwa chakudya, koma mapuloteni ambiri ndi mafuta.

Amalemba bwino kwambiri pamlingo wotchedwa satiety index, womwe ndi mulingo wazakudya zomwe zimathandizira kukhuta (8).

Pachifukwa ichi, sizosadabwitsa kuwona kafukufuku akuwonetsa kuti kudya mazira pachakudya cham'mawa kumatha kubweretsa kuwonongeka kwamafuta.

Pakafukufuku wina, azimayi 30 onenepa kwambiri kapena onenepa kwambiri amadya chakudya cham'mawa chamazira kapena ma bagel. Malo odyera onsewa anali ndi ma calories ofanana.

Amayi omwe anali mgulu la dzira amadzimva kuti akhuta kwambiri ndipo amadya zopatsa mphamvu zochepa tsiku lonse komanso kwa maola 36 otsatira ().

Pakafukufuku wina yemwe adapitilira milungu isanu ndi itatu, kudya mazira pachakudya cham'mawa kunapangitsa kuti muchepetse kwambiri poyerekeza ndi ma calories ofanana ndi ma bagels. Gulu la dzira ():

• Anataya 65% yowonjezera thupi.
• Anataya 16% yamafuta ambiri amthupi.
• Anali ndi kuchepa kwakukulu kwa 61% mu BMI.
• Anali ndi kuchepa kwakukulu kwa 34% m'chiuno (chikhomo chabwino cha mafuta owopsa am'mimba).

Mazira akukhuta kwambiri. Zotsatira zake, kudya mazira pachakudya cham'mawa kumachepetsa kudya kwa kalori masana ndikulimbikitsa kuwonongeka kwamafuta.

Osati Mazira Onse Ndiofanana

Ndikofunika kukumbukira kuti si mazira onse omwe amapangidwa ofanana.

Nkhuku nthawi zambiri zimakwezedwa m'mafakitole, khola komanso kudyetsa chakudya chomwe chimasinthira mazira awo. Ndibwino kugula omega-3 mazira opindulitsa kapena odyetserako ziweto, omwe ali ndi thanzi labwino komanso athanzi.

Komabe, mazira wamba amagulosale akadali chisankho chabwino ngati simungakwanitse kapena kupeza enawo.

Zakudya za mazira zimadalira momwe nkhuku zimadyetsera. Omega-3 mazira olemera kapena odyetserako amakonda kukhala ndi thanzi labwino.

Mfundo Yofunika Kwambiri

Mazira ndi ena mwa zakudya zopatsa thanzi kwambiri zomwe mungapeze, zopatsa mavitamini ndi michere yonse yomwe mungafune.

Kuti muwonjezere zinthu, mazira ndiotsika mtengo, kulawa kokoma ndikupita ndi chakudya chilichonse.

Iwo ndi chakudya chapadera kwambiri.