Mtedza 9 Wapamwamba Woti Mudye Kukhala Ndi Thanzi Labwino

Zamkati

• Ubwino Wathanzi Kudya Mtedza
• 1. Maamondi
• 2. Pistachio
• 3. Walnuts
• Maganizo Abwino Chakudya Cham'mawa: Walnut Granola
• 4. Zokometsera
• 5. Anthu achi Pecani
• 6.Macadamia Mtedza
• 7. Mtedza waku Brazil
• 8. Mtedza
• 9. Mtedza
• Mfundo Yofunika Kwambiri

Mtedza ndi njira zabwino zopezera zakudya.

Ngakhale kuti nthawi zambiri amakhala ndi mafuta ambiri, mafuta omwe ali nawo ndi amtundu wathanzi. Amakhalanso magwero abwino a fiber ndi mapuloteni.

Kafukufuku wambiri wasonyeza kuti mtedza umapereka maubwino osiyanasiyana azaumoyo - makamaka pochepetsa zovuta zoopsa zamatenda amtima.

Nawa mtedza 9 wowoneka bwino komanso zabwino zawo.

Ubwino Wathanzi Kudya Mtedza

Mwambiri, mtedza ndiwo magwero abwino a mafuta, ulusi ndi zomanga thupi.

Mafuta ambiri mtedza ndi monounsaturated mafuta, komanso omega-6 ndi omega-3 polyunsaturated mafuta. Komabe, ali ndi mafuta okhutira.

Mtedza umanyamulanso mavitamini ndi michere yambiri, kuphatikiza magnesium ndi vitamini E.

Kafukufuku wambiri adafufuza zaubwino wambiri wowonjezera kudya mtedza.

Kusanthula kwina kwa kafukufuku wa 33 kwapeza kuti zakudya zomwe zili ndi mtedza sizimakhudza kwambiri kunenepa kapena kuwonda ().

Komabe, ngakhale zili ndi vuto lochepa kulemera, kafukufuku wambiri wasonyeza kuti anthu omwe amadya mtedza amakhala nthawi yayitali kuposa omwe satero. Izi zitha kukhala chifukwa chakutha kwawo kuthandizira kupewa matenda angapo (,,,).

Mwachitsanzo, mtedza ungachepetse chiopsezo cha matenda amadzimadzi, monga kuthamanga kwa magazi ndi cholesterol (,,,).

M'malo mwake, kafukufuku wina mwa anthu opitilira 1,200 adapeza kuti kudya zakudya zaku Mediterranean kuphatikiza magalamu a 30 a mtedza patsiku kumachepetsa kuchuluka kwa matenda amadzimadzi kuposa chakudya chamafuta ochepa kapena chakudya cha ku Mediterranean ndi mafuta ().

Komanso, mtedza ungachepetse chiopsezo chanu cha matenda ena osachiritsika. Mwachitsanzo, kudya mtedza kumachepetsa shuga m'magazi ndikuchepetsa chiopsezo cha khansa zina (,).

Chidule
Kudya mtedza kungathandize kuchepetsa zoopsa za
Matenda ambiri, kuphatikiza matenda amtima komanso matenda ashuga.

1. Maamondi

Maamondi ndi mtedza wamitengo wokhala ndi michere yambiri yopindulitsa (13).

Kutumizira m'modzi - magalamu 28 kapena ochepa - mapaketi pafupifupi:

• Ma calories: 161
• Mafuta: Magalamu 14
• Mapuloteni: 6 magalamu
• Ma carbs: 6 magalamu
• CHIKWANGWANI: 3.5 magalamu
• Vitamini E: 37% ya Kutchulidwa
  Kudyetsa Tsiku Lililonse (RDI)
• Mankhwala enaake a: 19% ya RDI

Maamondi amatha kusintha mafuta m'thupi.

Kafukufuku wocheperako apeza kuti kudya zakudya zopangidwa ndi amondi kumatha kuchepetsa cholesterol "choyipa" cha LDL, cholesterol yathunthu ndi cholesterol ya LDL yokhala ndi oxidized, yomwe imavulaza thanzi la mtima (,,).

Komabe, kafukufuku wina wamkulu anaphatikiza zotsatira za maphunziro ena asanu ndipo adatsimikiza kuti umboniwo ndiwosakwanira kunena kuti maamondi mosakayikira amapangitsa cholesterol ().

Komabe, maamondi omwe amadya ngati gawo la zakudya zopatsa mafuta ochepa amathandizira kuchepetsa thupi komanso kuchepetsa kuthamanga kwa magazi kwa anthu onenepa kwambiri kapena onenepa kwambiri (,).

Kuphatikiza apo, kudya chakudya limodzi ndi magalamu 28 a maamondi kungathandize kuchepetsa kuchuluka kwa shuga wamagazi womwe umachitika mukatha kudya ndi 30% mwa anthu omwe ali ndi matenda ashuga koma osati mwa anthu athanzi ().

Komanso, amondi awonetsedwa kuti amachepetsa kutupa kwa anthu omwe ali ndi matenda amtundu wa 2 ().

Pomaliza, maamondi amatha kukhala ndi phindu m'matumbo anu pothandizira kukula kwa mabakiteriya opindulitsa, kuphatikiza Bifidobacteria ndipo Lactobacillus ().

Chidule
Maamondi amakhala ndi zofunika zingapo
michere yomwe ingathandize kuchepetsa matenda amtima ndi matenda ashuga.
Komabe, maphunziro akulu amafunikira kuti atsimikizire izi.

2. Pistachio

Pistachios ndi mtedza womwe umakonda kudya womwe umakhala ndi fiber (23).

Puniki imodzi (28-gramu) yama pistachios imakhala pafupifupi:

• Ma calories: 156
• Mafuta: 12.5 magalamu
• Mapuloteni: 6 magalamu
• Ma carbs: 8 magalamu
• CHIKWANGWANI: 3 magalamu
• Vitamini E: 3% ya RDI
• Mankhwala enaake a: 8% ya RDI

Mofananamo ndi maamondi, ma pistachios amatha kuchepetsa mafuta m'thupi - kudya ma ounces awiri (56-84 magalamu) a pistachios patsiku kumatha kuwonjezera cholesterol "chabwino" cha HDL ().

Komanso, ma pistachios amatha kuthandizira kukonza zina zomwe zimaika pachiwopsezo cha matenda amtima, kuphatikiza kuthamanga kwa magazi, kulemera kwake komanso mawonekedwe a oxidative.

Mkhalidwe wa okosijeni amatanthauza kuchuluka kwamagazi amadzimadzi omwe amathandizira, omwe amatha kuyambitsa matenda amtima (,,,).

Kuphatikiza apo, ma pistachios amatha kuthandiza kuchepetsa kuchuluka kwa shuga wamagazi mukatha kudya ().

Chidule
Mtedza wa pistachio umawoneka wopindulitsa
zotsatira pazowopsa zamatenda amtima mukamadya zochulukirapo
kuposa magalamu 28 patsiku.

3. Walnuts

Walnuts ndi mtedza wotchuka kwambiri komanso gwero labwino kwambiri la omega-3 fatty acid alpha-linolenic acid (ALA) (30).

Ma ounimu amodzi (28-gramu) omwe amagwiritsidwa ntchito ndi walnuts amakhala ndi:

• Ma calories: 182
• Mafuta: 18 magalamu
• Mapuloteni: 4 magalamu
• Ma carbs: 4 magalamu
• CHIKWANGWANI: 2 magalamu
• Vitamini E: 1% ya RDI
• Mankhwala enaake a: 11% ya RDI

Walnuts amawoneka kuti akusintha zinthu zingapo zoopsa za matenda a mtima, zomwe mwina chifukwa cha kuchuluka kwawo kwa ALA ndi michere ina.

Kafukufuku wochuluka wapeza kuti kudya mtedza kunachepetsa kwambiri cholesterol ndi "zoipa" za LDL cholesterol pomwe kumawonjezera "zabwino" ma cholesterol a HDL (,,).

Zitha kusinthanso zinthu zina zokhudzana ndi thanzi la mtima, kuphatikiza kuthamanga kwa magazi komanso kuthamanga kwa magazi kudzera m'thupi lanu (,).

Kuphatikiza apo, walnuts atha kuthandiza kuchepetsa kutupa, komwe kumatha kubweretsa matenda ambiri ().

Chosangalatsa ndichakuti, kafukufuku ku ophunzira aku koleji adapeza kuti kudya ma walnuts kumawonjezera chidziwitso chotchedwa "malingaliro opanda pake," kutanthauza kuti walnuts atha kukhala ndi zotsatira zabwino muubongo ().

Chidule
Walnuts ndi gwero lalikulu la mafuta a omega-3
ALA ndi michere yambiri. Kudya mtedza kumatha kupindulitsa thanzi lamtima komanso
mwina ngakhale ubongo wanu.

Maganizo Abwino Chakudya Cham'mawa: Walnut Granola

4. Zokometsera

Cashews ndi gawo la banja la mtedza wamitengo ndipo amakhala ndi mbiri yabwino yazakudya (38).

Pafupifupi 28 magalamu a cashews amakhala ndi:

• Ma calories: 155
• Mafuta: 12 magalamu
• Mapuloteni: 5 magalamu
• Ma carbs: 9 magalamu
• CHIKWANGWANI: 1 galamu
• Vitamini E: 1% ya RDI
• Mankhwala enaake a: 20% ya RDI

Kafukufuku angapo adasanthula ngati zakudya zomwe zili ndi ma cashews ambiri zimatha kusintha zizindikiritso zamatenda amadzimadzi.

Kafukufuku wina adapeza kuti chakudya chomwe chili ndi 20% ya ma calories ochokera ku cashews amathandizira kuthamanga kwa magazi mwa anthu omwe ali ndi matenda amadzimadzi ().

Kafukufuku wina adawona kuti ma cashews amachulukitsa mphamvu ya antioxidant ya zakudya ().

Chosangalatsa ndichakuti, kafukufuku wowerengeka wasonyeza kuti zakudya zomwe zili ndi ma cashews ambiri zimatha kuwonjezera shuga m'magazi mwa anthu omwe ali ndi matenda amadzimadzi (,).

Kafukufuku wina wokulirapo adawona kuti chakudya chokhala ndi ma cashews chimachepetsa kuthamanga kwa magazi ndikuwonjezera "cholesterol" chabwino cha HDL. Komabe, sizinakhudze kwambiri kulemera kwa thupi kapena milingo ya shuga m'magazi ().

Chidule
Cashews ali ndi zingapo zofunika
michere ndi kafukufuku akuwonetsa kuti amatha kusintha milomo yamagazi komanso
kuchepetsa kuthamanga kwa magazi.

5. Anthu achi Pecani

Ma Pecan amagwiritsidwa ntchito nthawi zambiri mumchere, koma amakhala ndi thanzi lawo lokha (43).

Mafuta amodzi (28 magalamu) a pecans amakhala ndi:

• Ma calories: 193
• Mafuta: 20 magalamu
• Mapuloteni: 3 magalamu
• Ma carbs: 4 magalamu
• CHIKWANGWANI: 2.5 magalamu
• Vitamini E: 2% ya RDI
• Mankhwala enaake a: 8% ya RDI

Kafukufuku wowerengeka wasonyeza kuti ma pecans amatha kutsitsa cholesterol "choyipa" cha LDL mwa anthu omwe ali ndi cholesterol yodziwika bwino (, 45).

Monga mtedza wina, ma pecans amakhalanso ndi polyphenols, omwe ndi mankhwala omwe amakhala ngati ma antioxidants.

Pakafukufuku umodzi wamasabata anayi, anthu omwe amadya ma pecans ngati 20% yazakudya zawo zatsiku ndi tsiku za kalori adawonetsa mbiri yama antioxidant m'magazi awo (46).

Chidule
Ma Pecan ali ndi zopindulitsa zosiyanasiyana
zakudya. Amanyamulanso ma antioxidants ndipo amathandizira kutsitsa LDL "yoyipa"
cholesterol.

6.Macadamia Mtedza

Mitedza ya Macadamia imakhala ndi michere yambiri ndipo imapatsa mafuta a monounsaturated (47).

Pawiri (28 magalamu) muli pafupifupi:

• Ma calories: 200
• Mafuta: 21 magalamu
• Mapuloteni: 2 magalamu
• Ma carbs: 4 magalamu
• CHIKWANGWANI: 2.5 magalamu
• Vitamini E: 1% ya RDI
• Mankhwala enaake a: 9% ya RDI

Zambiri mwazabwino za mtedza wa macadamia ndizokhudzana ndi thanzi lamtima. Izi zitha kuchitika chifukwa cha kuchuluka kwawo kwamafuta monounsaturated.

Kafukufuku wambiri wasonyeza kuti zakudya zomwe zili ndi mtedza wa macadamia zitha kutsitsa cholesterol yonse komanso cholesterol "choyipa" cha LDL mwa omwe ali ndi cholesterol ().

Chakudya cholemera cha macadamia chimatulutsanso zotsatira zofananira ndi zakudya zopatsa thanzi zomwe a American Heart Association () amalandira.

Kuphatikiza apo, mtedza wa macadamia ungachepetse zina zomwe zimayambitsa matenda amtima, kuphatikiza kupsinjika kwa okosijeni ndi kutupa ().

Chidule
Mtedza wa Macadamia ndiwokwera kwambiri
monounsaturated mafuta. Izi zitha kufotokozera kuthekera kwawo kuchepetsa matenda amtima
zoopsa.

7. Mtedza waku Brazil

Mtedza wa ku Brazil umachokera mumtengo ku Amazon ndipo ndi gwero labwino kwambiri la selenium (51).

Gulu limodzi (28-gramu) la mtedza wa ku Brazil lili ndi:

• Ma calories: 182
• Mafuta: 18 magalamu
• Mapuloteni: 4 magalamu
• Ma carbs: 3 magalamu
• CHIKWANGWANI: 2 magalamu
• Vitamini E: 8% ya RDI
• Mankhwala enaake a: 26% ya RDI

Selenium ndi mchere womwe umakhala ngati antioxidant. Ngakhale imagwiritsidwa ntchito kangapo m'thupi, mumangofunika kupeza zochepa pazochita zanu.

Phala limodzi (28-gramu) lokhala ndi mtedza waku Brazil lingakupatseni zoposa 100% za RDI ya selenium.

Kuperewera kwa Selenium ndikosowa ndipo nthawi zambiri kumangopezeka m'matenda ena.

Mwachitsanzo, kafukufuku wina adapeza kuti anthu omwe amachitidwa hemodialysis chifukwa cha matenda a impso anali ndi vuto la selenium.

Anthuwa atadya mtedza umodzi wa ku Brazil patsiku kwa miyezi itatu, magazi awo a selenium amabwerera mwakale, ndipo mtedzawo umakhala ndi mphamvu yama antioxidant m'magazi awo ().

Mtedza wa ku Brazil amathanso kuchepetsa kuchuluka kwama cholesterol. Kuphatikiza apo, amatha kuchepetsa kupsyinjika kwa okosijeni ndikuthandizira magwiridwe antchito amitsempha yamagazi kwa achinyamata onenepa kwambiri (,).

Pomaliza, mtedza waku Brazil ungachepetse kutupa kwa anthu athanzi komanso omwe akudwala hemodialysis (,).

Chidule
Mtedza wa ku Brazil ndi gwero labwino kwambiri la
selenium. Zitha kuthandizanso kuchepetsa cholesterol, kupsinjika kwa oxidative komanso
kutupa.

8. Mtedza

Njuchi zimakhala ndi thanzi labwino (57).

Gulu limodzi (28 magalamu) a mtedza uli ndi pafupifupi:

• Ma calories: 176
• Mafuta: 9 magalamu
• Mapuloteni: 6 magalamu
• Ma carbs: 6 magalamu
• CHIKWANGWANI: 3.5 magalamu
• Vitamini E: 37% ya RDI
• Mankhwala enaake a: 20% ya RDI

Monga mtedza wina wambiri, mtedzawu umawoneka kukhala ndi zotsatira zabwino pazowopsa zamatenda amtima.

Kafukufuku wina anapeza kuti zakudya zopangidwa ndi hazelnut zimachepetsa cholesterol yonse, "cholesterol choyipa" cha LDL ndi triglycerides. Amachepetsanso zikwangwani zotupa komanso kusintha kwa mitsempha yamagazi ().

Kafukufuku wina wasonyeza kuti zakudya zopangidwa ndi hazelnut zimatha kuwonjezera mafuta m'thupi komanso kukulitsa kuchuluka kwa vitamini E m'magazi (,).

Chidule
Ma hazelnuts ndi gwero labwino kwa ambiri
michere, monga vitamini E. Zitha kuchepetsanso zinthu zoopsa za matenda a mtima.

9. Mtedza

Mosiyana ndi mtedza wina m'nkhaniyi, mtedza si mtedza wamitengo, koma ndi am'banja la legume.

Komabe, ali ndi mbiri yofanana ya michere komanso maubwino azaumoyo monga mtedza wamitengo (61).

Phala limodzi (28 magalamu) a mtedza wokazinga wouma uli ndi:

• Ma calories: 176
• Mafuta: Magalamu 17
• Mapuloteni: 4 magalamu
• Ma carbs: 5 magalamu
• CHIKWANGWANI: 3 magalamu
• Vitamini E: 21% ya RDI
• Mankhwala enaake a: 11% ya RDI

Kafukufuku mwa anthu opitilira 120,000 adapeza kuti kudya mtedza wambiri kumalumikizidwa ndi mitengo yotsika yaimfa ().

Mtedza umathandizanso kuwononga matenda amtima ().

Chosangalatsa ndichakuti, kafukufuku wina adapeza kuti azimayi omwe amadya batala kasanu kopitilira sabata amakhala ndi mitundu yochepa ya matenda ashuga amtundu wachiwiri ().

Kuphatikiza apo, mphumu ndi ziwengo zimatha kutsika mwa ana aamayi omwe amadya mtedza kamodzi kapena kangapo pa sabata ali ndi pakati ().

Komabe, zopangidwa zambiri zimakhala ndi mafuta ochulukirapo, shuga ndi zinthu zina. Choncho, ndi bwino kusankha batala wa chiponde wokhala ndi chiponde chambiri.

Mofananamo, mtedza nthawi zambiri umathiriridwa mchere, womwe umatha kuthetsanso zina mwazithandizo zake. M'malo mwake, yesani kusankha mtedza wosalala, wopanda mchere, wosasangalatsa.

Chidule
Mosiyana ndi mtedza wina wonse, mtedza ndi wa
banja la legume. Komabe, ali ndi mbiri yazakudya yomwe imafanana ndi mtengo
mtedza ndipo zingathandizenso kuchepetsa zoopsa za matenda a mtima ndi matenda ashuga.

Mfundo Yofunika Kwambiri

Mtedza ndi imodzi mwazakudya zopatsa thanzi zomwe mungadye, popeza zimakhala ndi michere yambiri yofunikira.

Komabe, zotsatira zake zopindulitsa zimadziwika ndi mtedza womwe wakonzedwa pang'ono ndipo ulibe zowonjezera zowonjezera.

Zinthu zambiri zopangidwa ndi mtedza, monga batala wa chiponde, nthawi zambiri zimakhala ndi mchere wambiri kapena shuga wowonjezera. Zotsatira zake, ndibwino kugula mtedza popanda china chowonjezera.

Mukaphatikizidwa muchakudya chopatsa thanzi chophatikizira zakudya zina zachilengedwe, mtedza wonse, zitha kuchepetsa mavuto omwe amabwera chifukwa cha matenda ambiri.