Zakudya Zaumoyo Za 8 Zomwe Zili Zovulaza Mukamadya Kwambiri

Zamkati

• 1. Omega-3 ndi Mafuta a Nsomba
• 2.Tuna (Yatsopano Ndi Yaamphaka)
• 3. Sinamoni
• 4. Nutmeg
• 5. Khofi
• 6. Chiwindi
• 7. Masamba a Cruciferous
• 8. Mtedza waku Brazil
• Tengani Uthenga Wanyumba

Pali zakudya zambiri zabwino kunja uko.

Komabe, nkofunika kukumbukira kuti Zambiri sikuti nthawi zonse bwino.

Zakudya zina zitha kukhala zabwino kwa inu pang'ono, koma zowopsa kwambiri.

Nazi zakudya zisanu ndi zitatu zodabwitsazi zomwe zingakupweteketseni ngati mungadye zambiri.

1. Omega-3 ndi Mafuta a Nsomba

Omega-3 fatty acids ndiofunikira pa thanzi lathu.

Amalimbana ndi kutupa mthupi, amatenga gawo lofunikira pakukula kwa ubongo ndikuchepetsa chiopsezo cha matenda amtima, kungotchulapo ochepa (,,).

Popeza zakudya zambiri ndizochepa mu omega-3, zowonjezera zakhala zikudziwika ().

Zowonjezerapo zowonjezera zimaphatikizapo makapisozi a omega-3 opangidwa kuchokera ku nsomba, chiwindi cha nsomba ndi algae.

Komabe, ochuluka omega-3 atha kukhala owopsa. Mlingo wokhazikika umachokera ku magalamu 1-6 patsiku, koma kutenga magalamu 13-14 patsiku kumatha kukhala ndi zotsatira zoyipa zamagazi kwa anthu athanzi (,).

Izi zitha kukhala zowopsa, makamaka kwa anthu omwe amakonda kutuluka magazi kapena akumwa mankhwala ochepetsa magazi ().

Kuphatikiza apo, kutenga mafuta ochuluka a chiwindi cha nsomba kumatha kubweretsa kuchuluka kwa vitamini A, komwe kumatha kuyambitsa poyizoni wa vitamini A. Izi ndizofunika kwambiri kwa ana ndi amayi apakati (,).

Mfundo Yofunika:

Omega-3 fatty acids ndiofunikira kuti mukhale ndi thanzi labwino. Komabe, owonjezera omega-3 atha kukhala ndi zotsatira zopopera magazi. Mafuta a nsomba amakhalanso ndi vitamini A wambiri, yemwe amatha kukhala wowopsa kwambiri.

2.Tuna (Yatsopano Ndi Yaamphaka)

Tuna ndi nsomba yamafuta yomwe nthawi zambiri imawerengedwa kuti ndi yathanzi kwambiri. Ndi gwero labwino la omega-3 fatty acids ndipo ali ndi mapuloteni ambiri.

Komabe, tuna itha kukhalanso ndi zinthu zowononga chilengedwe zotchedwa methylmercury ().

Pamlingo wapamwamba, methylmercury ndi poizoni wamitsempha yemwe angayambitse mavuto ambiri azaumoyo. Izi zikuphatikiza kuchedwa kwakukula kwa ana, zovuta zamasomphenya, kusowa kwa mgwirizano ndi zovuta kumva ndi kulankhula (,).

Nsomba zazikulu za tuna zimakhala ndi mercury kwambiri, chifukwa imakhala ikukula m'matumba awo pakapita nthawi. Nyimbo zazikuluzikuluzi zimatha kutumikiridwa kwa inu ngati ma steak oyambira kapena omwe amagwiritsidwa ntchito mu sushi.

Tanasi tating'onoting'ono timakhala ndi mercury yotsika kwambiri, ndipo nthawi zambiri imatha kukhala yamzitini.

Pali mitundu iwiri ikuluikulu ya nsomba zamzitini, ndipo zomwe zimapezeka mu mercury zimasiyana (,):

• Nsomba yoyera: Kuwala kowala ndipo nthawi zambiri kumachokera ku nsomba za albacore. White tuna ili ndi 4-5 nthawi kuchuluka kwa mercury yomwe imapezeka mu tuna yopepuka.
• Kuwala tuna: Nsomba yopepuka imakhala ndi mercury yocheperako kuposa nsomba yoyera. Ndi yamdima wakuda ndipo nthawi zambiri samachokera ku nsomba za albacore.

Malire apamwamba a chitetezo cha methylmercury kwa anthu ndi ma micrograms 0.1 pa kilogalamu yolemera thupi.

Izi zikutanthauza kuti mwana wa 25 kg (55 lb) amatha kudya 75 g (2.6 oz) yekhayo wa nsomba zamzitini, zoyera masiku aliwonse 19. Zowonjezera kuposa izi zimadutsa malire apamwamba ().

Amayi apakati ndi ana amalangizidwa kuti asamadye kwambiri nsomba zam'madzi zomwe zimakhala ndi mercury osapitilira kawiri pa sabata ().

Pali mitundu yambiri ya nsomba zomwe zimakhalanso ndi omega-3 fatty acids, koma sizingayambitsidwe ndi mercury. Izi zikuphatikiza nsomba, mackerel, sardines ndi trout.

Mfundo Yofunika:

Tuna ili ndi michere yambiri yofunika. Komabe, amathanso kuipitsidwa ndi methylmercury chifukwa cha kuipitsa kwa nyanja.

3. Sinamoni

Sinamoni ndi zonunkhira, zomwe zimagwiritsidwa ntchito kwambiri zomwe zingakhale ndi mankhwala.

Ili ndi ma antioxidants ambiri ndipo adawonetsedwa kuti amalimbana ndi kutupa komanso kutsika kwa magazi m'magazi. Kudya sinamoni kwalumikizidwanso ndi kuchepa kwa matenda amtima, matenda ashuga, khansa komanso matenda amitsempha (,,,,).

Komabe, sinamoni imakhala ndi mankhwala ambiri otchedwa coumarin, omwe atha kukhala owopsa pamlingo waukulu.

Pali mitundu iwiri yayikulu ya sinamoni, yokhala ndi coumarin wosiyanasiyana (21,,,):

• Cassia: Amatchedwanso sinamoni wamba, Cassia sinamoni imakhala ndi coumarin wambiri.
• Ceylon, PA Wodziwika kuti sinamoni weniweni, Ceylon siwodziwika kwambiri pakati pawo. Ndizotsika kwambiri mu coumarin.

Chakudya chololedwa tsiku lililonse cha coumarin ndi 0.1 mg pa kg ya kulemera kwa thupi. Kudya zochuluka kuposa izi kumatha kuyambitsa chiwindi ndi khansa ().

Kutengera ndi chakudya chololera tsiku lililonse, sikulimbikitsidwa kudya magalamu opitilira 0.5-2 a sinamoni ya Cassia tsiku lililonse. Komabe, mutha kudya mpaka magalamu 5 (supuni 1) ya Ceylon sinamoni patsiku.

Kudya zoposa pamenepo kumakhala bwino nthawi zina, monga ngati njira inayake amafunira. Koma zochuluka siziyenera kudyedwa pafupipafupi.

Mfundo Yofunika:

Sinamoni ndi antioxidant yolemera komanso yolumikizidwa ndi maubwino angapo azaumoyo. Komabe imakhalanso ndi coumarin, yomwe imatha kukhala yoopsa pamlingo waukulu. Mwa mitundu iwiri ya sinamoni, Ceylon sinamoni imakhala ndi coumarin wochepa.

4. Nutmeg

Nutmeg ndi zonunkhira zokhala ndi kukoma kwapadera kwambiri. Nthawi zambiri amagwiritsidwa ntchito pazakudya za Khrisimasi monga eggnog, makeke ndi puddings.

Nutmeg ili ndi mankhwala otchedwa myristicin, omwe ndi mankhwala osokoneza bongo.

Mlingo wotsika, nutmeg imapatsa thanzi zakudya zosakhudza thanzi. Koma muyezo waukulu, nutmeg imatha kuyambitsa poyizoni wa myristicin.

Zotsatira za poyizoni wa myristicin zimaphatikizapo kugwidwa, kugunda kwa mtima, nseru, chizungulire, kupweteka ndi kuyerekezera zinthu m'maganizo (,).

Kudya ma gramu opitilira 10 a nutmeg nthawi imodzi sikungakondweretse. Mlingo waukulu kuposa womwe wasonyeza kuti umayambitsa zizindikilo za kawopsedwe ().

Mfundo Yofunika:

Nutmeg amagwiritsidwa ntchito kununkhira zakudya zambiri. Mlingo wotsika, sizimakhudza thanzi. Komabe, nutmeg imakhala ndi myristicin, yomwe imatha kuyambitsa poyizoni pamlingo waukulu.

5. Khofi

Khofi ndi chakumwa chabwino chomwe chimadzaza ndi ma antioxidants ndi mankhwala ena othandizira.

Amalumikizidwa ndi maubwino ambiri azaumoyo, kuphatikiza kuchepa kwa matenda a chiwindi, mtundu wa 2 shuga ndi matenda amitsempha (,,).

Zosakaniza mu khofi wamba ndi caffeine, ndipo chikho chilichonse chimakhala ndi 80-120 mg. Kudya tsiku lililonse kwa 400 mg nthawi zambiri kumawoneka kuti ndi kotetezeka.

Komabe, kumwa mopitirira 500-600 mg patsiku kumatha kukhala kopitilira muyeso. Izi zitha kupweteketsa dongosolo lamanjenje, kuyambitsa tulo, mantha, kukwiya, kukokana m'mimba, kugunda kwa mtima ndi kunjenjemera kwa minofu ().

Kuchuluka kwa caffeine wofunikira kuti athe kupeza zotsatirazi kumasiyanasiyana pakati pa anthu.

Ena amatha kumwa khofi wochuluka momwe angafunire, pomwe ena amakumana ndi zizolowezi ndi pang'ono tiyi kapena khofi.

Mfundo Yofunika:

Khofi yakhala ikugwirizanitsidwa ndi maubwino ambiri azaumoyo. Komabe, kumwa kwambiri tiyi kapena khofi kungayambitse mavuto mwa anthu ena.

6. Chiwindi

Ziwalo ndi ziweto zopatsa thanzi kwambiri, ndipo chiwindi ndiye chiwalo chopatsa thanzi kwambiri.

Muli chuma chambiri chofunikira, monga iron, B12, vitamini A ndi mkuwa.

Komabe, gawo limodzi lama gramu 100 a chiwindi cha ng'ombe chimakhala ndi mavitamini A opitilira kasanu ndi kamodzi mavitamini A, komanso kasanu ndi kawiri RDI yamkuwa ().

Vitamini A ndi mavitamini osungunuka mafuta, kutanthauza kuti amasungidwa mthupi lathu. Chifukwa chake, kupitirira muyeso kungayambitse zizindikiro za poyizoni wa vitamini A.

Zizindikirozi zitha kuphatikizira mavuto amaso, kupweteka kwa mafupa komanso chiopsezo chowonjezeka cha kusweka, mseru ndi kusanza ().

Kudya mkuwa wambiri kungayambitse poizoni wamkuwa. Izi zingayambitse kupsyinjika kwa okosijeni komanso kusintha kwa ma neurodegenerative, ndipo kumatha kuwonjezera ngozi ya matenda a Alzheimer's (,,).

Ngakhale chiwindi chimakhala chopatsa thanzi komanso chopatsa thanzi, chimayenera ayi kudyedwa tsiku lililonse. Kudya kamodzi pa sabata ndikwanira.

Mfundo Yofunika:

Chiwindi chimakhala ndi zinthu zambiri zofunika. Komabe, ndi vitamini A ndi mkuwa wochuluka, zomwe zingayambitse mavuto ochulukirapo.

7. Masamba a Cruciferous

Masamba a Cruciferous ndi banja la masamba omwe amaphatikizapo broccoli, masamba a Brussels, kale, kabichi ndi masamba a collard.

Zakudya izi zalumikizidwa ndi zabwino zambiri zathanzi, monga kuchepa kwa khansa ndi matenda amtima (,,).

Masamba a Cruciferous amapanga gawo lalikulu la anthu kudya masamba tsiku lililonse. Amakhalanso otchuka monga zosakaniza m'masamba obiriwira obiriwira ndi timadziti ta masamba atsopano.

Komabe, mankhwala m'masambawa otchedwa thiocyanate amatha kusokoneza thupi kutengera ayodini. Izi zitha kuchititsa vuto lotchedwa hypothyroidism (,).

Hypothyroidism imadziwika ndi chithokomiro chosagwira ntchito. Zizindikiro zake zimakulitsa kukula kwa chithokomiro, kunenepa, kudzimbidwa, khungu louma komanso kuchepa kwamphamvu (,).

Ngakhale masamba a cruciferous ngati broccoli ndi athanzi kwambiri, kuwonjezera kuchuluka kwa ma smoothies kapena timadziti tobiriwira kumathandizira kuti azidya mankhwalawa.

Anthu omwe amazindikira mavuto a chithokomiro ayenera kupewa kudya ziweto zambiri.

Mfundo Yofunika:

Masamba a Cruciferous ndi athanzi komanso opatsa thanzi. Komabe, ali ndi thiocyanates, omwe amatha kuletsa kuyamwa kwa ayodini. Anthu omwe ali ndi vuto la chithokomiro sayenera kudya nkhumba zambiri.

8. Mtedza waku Brazil

Mitedza ya ku Brazil ndi imodzi mwa zakudya zabwino kwambiri za selenium.

Selenium ndi chinthu chofunikira kwambiri, koma imatha kukhala ndi poizoni wambiri (,).

Kudya tsiku lililonse kwa selenium ndi 50-70 ma micrograms / tsiku la akulu. Kuphatikiza apo, mulingo wololerana wapamwamba wodya bwino ndi pafupifupi ma micrograms a 300 / tsiku la akulu (47,).

Mtedza umodzi waukulu waku Brazil ukhoza kukhala ndi michere ya 95 ya selenium. Izi ndizochulukirapo kuposa zomwe zimalimbikitsa tsiku lililonse akuluakulu, komanso kuposa katatu ndalama zomwe ana amafunikira.

Kudya mtedza wa 4-5 ku Brazil kumatha kusiya munthu wamkulu kumapeto kwambiri a selenium, motero sikulimbikitsidwa kuti mudye zoposa pamenepo.

Zizindikiro za selenium kawopsedwe zimaphatikizapo kutayika kwa tsitsi ndi misomali, zovuta zam'mimba komanso zovuta kukumbukira ().

Mfundo Yofunika:

Mtedza wa ku Brazil uli ndi selenium, yomwe ndi chinthu chofunikira kwambiri. Komabe, selenium ndi poizoni wambiri. Chifukwa chake, ndi mtedza wochepa ku Brazil womwe uyenera kudyedwa tsiku lililonse.

Tengani Uthenga Wanyumba

Zakudya zomwe zili pamndandandawu ndizabwino kwambiri.

Komabe, chifukwa chakuti china chake chimakhala chathanzi pang'ono, sizitanthauza kuti zochuluka ndizabwino.

Pankhani ya zakudya, zambiri ndizo ayi nthawi zonse bwino.