Zopindulitsa za 8 Zaumoyo

Zamkati

• Kodi mtedza ndi chiyani?
• 1. Gwero Lambiri La Zakudya Zambiri
• 2. Yodzaza ndi Antioxidants
• 3. Mulole Kuti Muthandize Kuonda
• 4. Mutha Kutsitsa Cholesterol ndi Triglycerides
• 5. Othandiza pa Matenda Awiri A shuga ndi Metabolic Syndrome
• 6. Angachepetse Kutupa
• 7. Mkulu mu CHIKWANGWANI Zopindulitsa
• 8. Mulole Kuchepetsa Chiwopsezo Cha Mtima Wanu ndi Stroke
• Zokoma, Zosiyanasiyana, komanso Zopezeka Kwambiri
• Mfundo Yofunika Kwambiri

Mtedza ndi chakudya chotchuka kwambiri.

Zimakhala zokoma, zosavuta, ndipo zimatha kusangalatsidwa pamitundu yonse yazakudya - kuyambira keto mpaka vegan.

Ngakhale ali ndi mafuta ambiri, ali ndi maubwino angapo athanzi komanso kulemera.

Nawa maubwino 8 apamwamba azaumoyo akudya mtedza.

Kodi mtedza ndi chiyani?

Mtedza ndi maso a mbewu omwe amagwiritsidwa ntchito kwambiri kuphika kapena kudyedwa paokha ngati chotupitsa. Amakhala ndi mafuta ambiri komanso ma calories.

Amakhala ndi chigoba cholimba, chosadyeka chakunja chomwe nthawi zambiri chimafunikira kuthyoka kuti atulutse kernel mkati.

Mwamwayi, mutha kugula mtedza wambiri m'sitolo yomwe ili kale ndi malo okonzeka kudya.

Nayi mtedza womwe umakonda kudya:

• Maamondi
• Mtedza wa Brazil
• Makhalidwe
• Njuchi
• Mtedza wa Macadamia
• Pecans
• Mtedza wa paini
• Pistachios
• Walnuts

Ngakhale mtedza ndi nyemba zenizeni monga nandolo ndi nyemba, nthawi zambiri zimatchedwa mtedza chifukwa chazakudya zawo zofananira.

Chidule Mtedza ndi nyemba zambewu zokhala ndi mafuta ambiri zotsekedwa ndi chipolopolo cholimba. Amadyedwa kwambiri ngati chotupitsa kapena amagwiritsidwa ntchito kuphika.

1. Gwero Lambiri La Zakudya Zambiri

Mtedza ndi wathanzi kwambiri. Gulu limodzi (28 magalamu) a mtedza wosakanikirana uli ndi (1):

• Ma calories: 173
• Mapuloteni: 5 magalamu
• Mafuta: 16 magalamu, kuphatikiza 9 magalamu amafuta monounsaturated
• Ma carbs: 6 magalamu
• CHIKWANGWANI: 3 magalamu
• Vitamini E: 12% ya RDI
• Mankhwala enaake a: 16% ya RDI
• Phosphorus: 13% ya RDI
• Mkuwa: 23% ya RDI
• Manganese: 26% ya RDI
• Selenium: 56% ya RDI

Mtedza wina umakhala ndi michere yambiri kuposa ina. Mwachitsanzo, mtedza umodzi wokha ku Brazil umapereka zoposa 100% za Reference Daily Intake (RDI) ya selenium (2).

Zakudya za carb mtedza ndizosiyana kwambiri. Mtedza wa mtedza, mtedza wa macadamia, ndi mtedza waku Brazil uli ndi ochepera magalamu awiri a ma carb osungika pakudya, pomwe ma cashews amakhala ndi ma carbs pafupifupi 8 osungika nthawi iliyonse.

Izi zikunenedwa, mtedza nthawi zambiri ndi chakudya chabwino kudya pa zakudya zochepa.

Chidule Mtedza uli ndi mafuta ambiri, mafuta ochepa, komanso gwero lalikulu la michere yambiri, kuphatikiza vitamini E, magnesium, ndi selenium.

2. Yodzaza ndi Antioxidants

Mtedza ndi malo opangira ma antioxidant.

Antioxidants, kuphatikiza ma polyphenols amtedza, amatha kuthana ndi kupsinjika kwa oxidative pochepetsa ma radicals aulere - mamolekyulu osakhazikika omwe amatha kuwononga maselo ndikuwonjezera chiwopsezo cha matenda ().

Kafukufuku wina adapeza kuti ma walnuts amatha kuthana ndi zida zopitilira muyeso kuposa nsomba ().

Kafukufuku akuwonetsa kuti ma antioxidants mu walnuts ndi ma almond amatha kuteteza mafuta osakhwima m'maselo anu kuti asawonongeke ndi okosijeni (,,).

Kafukufuku wina mwa anthu 13, kudya mtedza kapena maamondi kunachulukitsa polyphenol ndikuchepetsa kwambiri kuwonongeka kwa okosijeni, poyerekeza ndi chakudya cholamulira ().

Kafukufuku wina adapeza kuti maola a 2-8 atatha kudya ma pecans athunthu, omwe adatenga nawo gawo adakumana ndi kutsika kwa 26-33% m'magawo awo a cholesterol "yoyipa" ya LDL - chiopsezo chachikulu cha matenda amtima ().

Komabe, kafukufuku wa anthu okalamba komanso anthu omwe ali ndi matenda amadzimadzi apeza kuti walnuts ndi ma cashews sanakhudze mphamvu ya antioxidant, ngakhale zolembera zina zidasintha (,).

Chidule Mtedza mumakhala ma antioxidants omwe amadziwika kuti polyphenols, omwe amateteza ma cell anu komanso "oyipa" a LDL cholesterol pakuwonongeka komwe kumachitika chifukwa cha ma radicals aulere.

3. Mulole Kuti Muthandize Kuonda

Ngakhale amaonedwa kuti ndi chakudya chambiri, kafukufuku akuwonetsa kuti mtedza ungakuthandizeni kuti muchepetse thupi.

Kafukufuku wina wamkulu wofufuza zakudya za ku Mediterranean adapeza kuti anthu omwe adadya mtedza adataya masentimita asanu kuchokera m'chiuno - koposa omwe adapatsidwa mafuta azitona ().

Maamondi awonetsedwa nthawi zonse kuti amalimbikitsa kuchepa m'malo mopindulitsa pa maphunziro owongoleredwa. Kafukufuku wina akuwonetsa kuti ma pistachios amathandizanso kuchepa thupi (,,).

Pakafukufuku wina wazimayi onenepa kwambiri, omwe amadya ma almond adataya kulemera pafupifupi katatu ndipo adayamba kuchepa kwambiri m'chiuno poyerekeza ndi gulu lolamulira ().

Kuphatikiza apo, ngakhale mtedza uli ndi ma calories ambiri, kafukufuku akuwonetsa kuti thupi lanu silimayamwa onsewo, chifukwa gawo lamafuta limakhala logwidwa mumtambo wa ulusi panthawi yopukusa (,,).

Mwachitsanzo, ngakhale kuti chakudya chokwanira phukusi la maamondi chikhoza kuwonetsa kuti 1-ounce (28-gramu) yogulitsa ili ndi ma calories 160-170, thupi lanu limangotenga pafupifupi ma 129 a calories ().

Momwemonso, kafukufuku waposachedwa apeza kuti thupi lanu limatenga ma 21% ndi 5% ochepa ma calories kuchokera ku walnuts ndi pistachios, motsatana, kuposa momwe zidanenedwapo kale (,).

Chidule Mtedza wasonyezedwa kuti uchepetse kunenepa m'malo mokomera kunenepa. Kafukufuku wambiri akuwonetsa kuti thupi lanu silitenga ma calories onse mtedza.

4. Mutha Kutsitsa Cholesterol ndi Triglycerides

Mtedza umakhudza kwambiri cholesterol komanso triglyceride.

Pistachios awonetsedwa kuti amachepetsa ma triglycerides mwa anthu omwe ali onenepa kwambiri komanso omwe ali ndi matenda ashuga.

Pakafukufuku umodzi wamasabata 12 mwa anthu onenepa kwambiri, omwe amadya pistachios anali ndi milingo ya triglyceride pafupifupi 33% yotsika kuposa gulu lolamulira (,).

Kuchepetsa mafuta m'thupi mwa mtedza kumatha kukhala chifukwa cha kuchuluka kwawo kwama monounsaturated ndi polyunsaturated fatty acids.

Maamondi ndi mtedza amaoneka kuti amatulutsa "cholesterol" chabwino cha HDL kwinaku amachepetsa "LDL cholesterol" yonse. Kafukufuku wina adapeza kuti nthaka, yodulidwa, kapena mtedza wathunthu idapindulanso chimodzimodzi pama cholesterol (,,,).

Kafukufuku wina mwa amayi omwe ali ndi vuto la kagayidwe kachakudya adawonetsa kuti kudya 1 ounce (30-gramu) kusakaniza walnuts, mtedza, ndi mtedza wa paini patsiku kwa milungu 6 kumachepetsa kwambiri mitundu yonse ya cholesterol - kupatula "chabwino" HDL (,).

Kafukufuku wochuluka akuwonetsa kuti mtedza wa macadamia umachepetsa cholesterol. Kuyesa kumodzi, kudya kwamafuta ochepa kuphatikiza mtedza wa macadamia kumachepetsa cholesterol mofanana ndi mafuta ochepa (,,,).

Chidule Mtedza ungathandizire kuchepetsa cholesterol "LDL" komanso "triglycerides" pomwe ikukulitsa "cholesterol" chabwino cha HDL.

5. Othandiza pa Matenda Awiri A shuga ndi Metabolic Syndrome

Mtundu wachiwiri wa matenda ashuga ndi matenda ofala omwe amakhudza anthu mamiliyoni mazana ambiri padziko lonse lapansi.

Matenda a kagayidwe kachakudya amatanthauza gulu lazinthu zomwe zimawonjezera chiopsezo cha matenda amtima, kupwetekedwa mtima, ndi mtundu wachiwiri wa shuga.

Chifukwa chake, mtundu wa 2 shuga ndi matenda amadzimadzi amalumikizidwa kwambiri.

Chochititsa chidwi, kuti mtedza ukhoza kukhala chakudya chabwino kwambiri kwa anthu omwe ali ndi matenda amadzimadzi komanso mtundu wa 2 shuga.

Choyamba, ali ndi ma carbs ochepa ndipo samakweza kuchuluka kwa shuga wamagazi. Chifukwa chake, kusinthira mtedza m'malo mwa zakudya zamafuta ambiri kuyenera kuchepa shuga.

Kafukufuku akuwonetsa kuti kudya mtedza kumathandizanso kuchepetsa kupsyinjika kwa oxidative, kuthamanga kwa magazi, ndi zina mwaumoyo mwa anthu omwe ali ndi matenda ashuga komanso metabolic syndrome (,,,,).

Pakafukufuku wowerengeka wa milungu 12, anthu omwe ali ndi matenda amadzimadzi omwe amadya osachepera 1 gramu (25 magalamu) a pistachios kawiri patsiku adachepetsa kuchepa kwa 9% kwa kusala magazi, pafupifupi ().

Kuphatikiza apo, poyerekeza ndi gulu lolamulira, gulu la pistachio lidachepetsa kwambiri kuthamanga kwa magazi ndi C-reactive protein (CRP), chizindikiro cha kutupa komwe kumalumikizidwa ndi matenda amtima.

Komabe, umboniwo ndiwosakanikirana ndipo si maphunziro onse omwe amawona phindu pakudya mtedza mwa anthu omwe ali ndi matenda amadzimadzi ().

Chidule Kafukufuku wambiri wasonyeza kuti shuga wamagazi, kuthamanga kwa magazi, ndi zina zomwe zimawunikira paumoyo zimasintha anthu omwe ali ndi matenda a shuga amtundu wa 2 komanso matenda amadzimadzi amaphatikiza mtedza pazakudya zawo.

6. Angachepetse Kutupa

Mtedza uli ndi mphamvu zotsutsana ndi zotupa.

Kutupa ndi njira ya thupi lanu yodzitetezera kuvulala, mabakiteriya, ndi tizilombo tina tomwe titha kukhala tangozi.

Komabe, kutupa kwanthawi yayitali kumatha kuwononga ziwalo ndikuwonjezera matenda. Kafukufuku akuwonetsa kuti kudya mtedza kumachepetsa kutupa ndikulimbikitsa ukalamba wathanzi ().

Pakafukufuku wazakudya zaku Mediterranean, anthu omwe zakudya zawo zidaphatikizidwa ndi mtedza adakumana ndi kuchepa kwa 35% ndi 90% mwa zotupa za C-reactive protein (CRP) ndi interleukin 6 (IL-6), motsatana ().

Momwemonso, mtedza wina - kuphatikiza ma pistachios, mtedza waku Brazil, walnuts, ndi ma almond - amapezeka kuti amalimbana ndi kutupa kwa anthu athanzi komanso omwe ali ndi vuto lalikulu monga matenda ashuga ndi impso (,,,,,).

Komabe, kafukufuku wina wokhudzana ndi kumwa kwa amondi mwa achikulire athanzi sanawone kusiyana pang'ono pakati pa amondi ndi magulu owongolera - ngakhale zikwangwani zochepa zotupa zimachepa mwa omwe amadya amondi ().

Chidule Kafukufuku akuwonetsa kuti mtedza umatha kuchepetsa kutupa, makamaka kwa anthu omwe ali ndi matenda ashuga, matenda a impso, ndi matenda ena.

7. Mkulu mu CHIKWANGWANI Zopindulitsa

CHIKWANGWANI chimapereka maubwino ambiri azaumoyo.

Ngakhale thupi lanu silingathe kugaya fiber, mabakiteriya omwe amakhala mumatumbo anu amatha.

Mitundu yambiri yama fiber imagwira ntchito ngati ma prebiotic kapena chakudya cha mabakiteriya anu athanzi.

Mabakiteriya anu am'matumbo amalimbitsa ulusiwo ndikusandutsa mafuta azinthu zazifupi (SCFAs).

Ma SCFA awa ali ndi maubwino amphamvu, kuphatikiza kukonza m'matumbo ndikuchepetsa chiopsezo cha matenda ashuga ndi kunenepa kwambiri (,,).

Kuphatikiza apo, CHIKWANGWANI chimakuthandizani kumva kukhuta ndikuchepetsa kuchuluka kwa ma calories omwe mumamwa ndikudya. Kafukufuku wina akuwonetsa kuti kuchuluka kwa michere kuchokera ku 18 mpaka 36 magalamu tsiku lililonse kumatha kubweretsa kuchepa kwa ma calories ochepa 130,,).

Nayi mtedza wokhala ndi fiber yayikulu kwambiri pa 1-ounce (28 gramu) yotumikira:

• Maamondi: 3.5 magalamu
• Pistachios: 2.9 magalamu
• Njuchi: 2.9 magalamu
• Pecans: 2.9 magalamu
• Mtedza 2.6 magalamu
• Macadamias: 2.4 magalamu
• Mtedza wa Brazil: 2.1 magalamu

Chidule Mitedza yambiri imakhala ndi michere yambiri, yomwe imatha kuchepetsa chiopsezo cha matenda, kukuthandizani kukhala okhuta, kuchepetsa kuyamwa kwa kalori, komanso kukonza matumbo.

8. Mulole Kuchepetsa Chiwopsezo Cha Mtima Wanu ndi Stroke

Mtedza ndi wabwino kwambiri pamtima wanu.

Kafukufuku wambiri akuwonetsa kuti mtedza umathandizira kutsitsa matenda amtima komanso chiwopsezo cha sitiroko chifukwa chazabwino zama cholesterol, "kukula" kwa LDL tinthu tating'onoting'ono, magwiridwe antchito, ndi kutupa (,,,,,,,,),.

Kafukufuku adapeza kuti tinthu tating'onoting'ono ta LDL tating'onoting'ono titha kukulitsa chiwopsezo cha matenda amtima kuposa tinthu tating'ono ta LDL (,).

Chosangalatsa ndichakuti, kafukufuku wina wazakudya zaku Mediterranean adapeza kuti anthu omwe amadya mtedza adachepa kwambiri pamagawo ang'onoang'ono a LDL komanso kuwonjezeka kwa tinthu tating'onoting'ono ta LDL, komanso kuchuluka kwa cholesterol "HDL" ().

Pakafukufuku wina, anthu omwe ali ndi cholesterol yabwinobwino kapena yokwera amapatsidwa mwayi woti adye mafuta a maolivi kapena mtedza wokhala ndi mafuta ambiri.

Anthu omwe anali mgulu la mtedza anali ndi mtsempha wamagetsi wogwira ntchito komanso ochepetsa kusala kwama triglycerides kuposa gulu lamafuta azitona - ngakhale atakhala kuti ali ndi cholesterol ().

Chidule Mtedza ungachepetse chiopsezo chanu chodwala matenda a mtima ndi sitiroko. Kudya mtedza kumawonjezera kukula "koyipa" kwa LDL, kumakweza "mafuta" abwino a HDL, kumathandiza kuti mitsempha igwire bwino ntchito, komanso kuli ndi maubwino ena osiyanasiyana.

Zokoma, Zosiyanasiyana, komanso Zopezeka Kwambiri

Mtedza ukhoza kusangalatsidwa kwathunthu, monga mabotolo a mtedza, kapena kuduladula ndikuwaza pa chakudya.

Amapezeka kwambiri m'masitolo ogulitsira komanso pa intaneti ndipo amabwera m'njira zosiyanasiyana, kuphatikizapo mchere, wosathiridwa mchere, wokongoletsedwa, wosalala, wosaphika, kapena wokazinga.

Kawirikawiri, ndi thanzi labwino kudya mtedza waiwisi kapena kuwotcha mu uvuni pamtambo wosachepera 350 ° F (175 ° C). Mtedza wokazinga wouma ndiye njira yabwino kwambiri, koma yesetsani kupewa mtedza wokazinga mumafuta a masamba ndi mbewu.

Mtedza umatha kusungidwa kutentha, komwe kumawapangitsa kukhala abwino podyera zapaulendo komanso poyenda. Komabe, ngati muwasungira kwa nthawi yayitali, firiji kapena firiji iwapangitsa kuti aziyenda bwino.

Chidule Mtedza ukhoza kusangalatsidwa kwathunthu, monga mabotolo a mtedza, kapena kudulidwa pachakudya. Ndi athanzi kwambiri yaiwisi kapena toledzeretsa. Zisungeni kutentha kapena kuziyika mufiriji kapena mufiriji kuti ziziziziritsa nthawi yayitali.

Mfundo Yofunika Kwambiri

Kudya mtedza pafupipafupi kumatha kukulitsa thanzi lanu m'njira zambiri, monga kuchepetsa chiopsezo cha matenda ashuga ndi matenda amtima, komanso cholesterol ndi triglyceride.

Mankhwalawa okhala ndi michere yayikulu atha kuthandizanso kuchepa - ngakhale ali ndi kalori yambiri.

Malingana ngati mumadya mosapitirira muyeso, mtedza umapangitsanso zakudya zabwino komanso zopatsa thanzi.