7 maubwino azaumoyo akudya mphodza

Zamkati

• Momwe mungapangire mphodza
• Tebulo lazidziwitso zaumoyo
• Chinsinsi chopatsa thanzi ndi mphodza

Maluwa ndi chakudya chokhala ndi mavitamini ndi michere yambiri chomwe chingabweretse mapindu angapo azaumoyo, monga kutsitsa cholesterol, kuwononga thupi kapena kupewa kuchepa kwa magazi. Kuphatikiza apo, amatha kukhala okonzeka osawonjezera mafuta, ndikupangitsa kukhala chakudya chabwino chazakudya zochepa.

Ngakhale amadya pafupipafupi pa chakudya chamadzulo cha Chaka Chatsopano, mphodza zitha kudyedwa tsiku ndi tsiku, chaka chonse, m'malo mwa nyemba, mwachitsanzo.

Ngakhale ili ndi maubwino angapo, kumwa kwa mphodza kuyenera kuyang'aniridwa ndi anthu omwe ali ndi vuto la gout kapena omwe ali ndi uric acid yemwe akuwonjezeka, popeza ndi chakudya chambiri kwambiri mu purines.

Zopindulitsa zisanu ndi ziwiri zakudya mphodza ndi izi:

1. Thandizani kuchepetsa cholesterol - chifukwa ali ndi ulusi wosasungunuka womwe umachepetsa kuyamwa kwa mafuta.
2. Onetsetsani thupi- kuwongolera matumbo, chifukwa chake, kutsuka matumbo poyamwa poizoni.
3. Kuchepetsa Mavuto Asanachitike Msambo - popeza ali ndi chinthu chotchedwa lignans, chomwe chimafanana ndi mahomoni achikazi monga ma estrogen omwe amathandiza kuchepetsa zizindikilo za PMS.
4. Kulimbana ndi matenda ashuga - chifukwa ngakhale ali ndi chakudya chambiri, ali ndi michere yambiri ndipo amaonetsetsa kuti shuga sawonjezera magazi ochulukirapo
5. Pewani ndi kuchiza kuchepa kwa magazi - chakudya cholemera kwambiri ndi chitsulo, chomwe chimalimbikitsidwa makamaka kwa osadya nyama omwe ali ndi chizolowezi chokhala ndi kuchepa kwa magazi.
6. Thandizani kupewa khansa - chifukwa kuwonjezera pokhala olemera ndi ulusi womwe umachepetsa chiopsezo cha khansa yam'matumbo, ali ndi ma antioxidants omwe amateteza maselo amthupi.
7. Limbikitsani thanzi la mafupa - Kuphatikiza pa kukhala ndi calcium, imakhalanso ndi ma isoflavones omwe amathandiza kupanga mahomoni ofunikira olimbitsa mafupa.

Kuphatikiza apo, mphodza ali ndi zinc zambiri, zomwe zimathandiza kulimbitsa chitetezo cha mthupi ndipo ndizothandiza kwambiri pothana ndi kuchepa kwa magazi m'thupi chifukwa ali ndi chitsulo chochuluka, komanso, kuchuluka kwake kwa fiber kumathandizira kuyenda kwamatumbo ndikuchepetsa kudzimbidwa komanso kutupa kwa mimba.

Momwe mungapangire mphodza

Maluwa amatha kupangidwa ngati nyemba, chifukwa chake ingotsekani mphodza ndi madzi ndikuphika kwa mphindi 30. Chifukwa chake, kuti mupange msuzi wofulumira komanso wathanzi ingophikani mphodza zouma pamodzi ndi kaloti, udzu winawake ndi anyezi, mwachitsanzo, ndikudya msuzi kapena limodzi ndi mpunga.

Pali mitundu ingapo ya mphodza, koma nthawi zambiri mitundu yonse iyenera kuthiridwa kuti ipange mpweya wochepa wamatumbo, monga nyemba.

Maluwa amatha kukhala obiriwira, abulauni, akuda, achikasu, ofiira ndi lalanje, okhala ndi mawonekedwe osiyanasiyana ndikukhala olimba kapena ofewa mukaphika. Pachifukwa ichi, mphodza zalalanje, popeza ndizofewa komanso zophika, zimagwiritsidwa ntchito podyetsa ana, komabe, ndikofunikira kuziyika mumsuzi, kuti zisayambitse kudzimbidwa kapena kupweteketsa mwana.

Tebulo lazidziwitso zaumoyo

Chinsinsi chopatsa thanzi ndi mphodza

Chinsinsi chokoma komanso chosavuta kupanga ndi mphodza ndi saladi wotentha ndi mphodza.

Zosakaniza

• 85 g wa mphodza
• 450 g wa mbatata zatsopano
• 6 anyezi wobiriwira
• Supuni 1 ya mafuta owonjezera a maolivi
• Supuni 2 za viniga wosasa
• Mchere ndi tsabola

Kukonzekera akafuna

Ikani mphodza mu poto ndi madzi otentha kwa mphindi 20, chotsani mphodza m'madzi ndikuyika pambali. Poto wina ikani mbatata m'madzi otentha kwa mphindi 20, chotsani ndi kudula pakati pa mbale. Onjezani anyezi osakaniza ndi mphodza ku mbatata. Pomaliza, onjezerani mafuta, viniga, mchere ndi tsabola.

Onani vidiyo yotsatirayi momwe mungakonzekerere burger wa mphodza: