Zakudya 15 zamkuwa

Zamkati

• 1. Chiwindi cha veal chowotcha
• 2. Coriander, tsamba louma
• 3. Mchere wokazinga
• 4. Mitedza yaiwisi ya ku Brazil
• 5. Mbewu
• 6. Papaya wokongola kwambiri
• 7. Nyemba za khofi wokazinga
• 8. Soy ufa
• 9. Raw Jurubeba
• 10. Amondi wokazinga
• 11. Bowa
• 12. Mtedza
• 13. Chokoleti chakuda
• 14. Mtedza waiwisi
• 15. Uchi wosaphika
• Kodi mtengo wake watsiku ndi tsiku ndi wotani?
• Zomwe zingayambitse kusowa kwa mkuwa
• Zomwe zingayambitse mkuwa wochulukirapo

Mkuwa umapezeka m'madzi ndi zakudya zina monga nyama yamwana wang'ombe, coriander, amondi, chokoleti kapena fulakesi.

Mkuwa ndi mchere womwe umapezeka m'magazi, chiwindi, ubongo, mtima ndi impso ndipo ndikofunikira pantchito zosiyanasiyana za thupi, monga kupanga mphamvu, kupanga maselo ofiira, kupanga mafupa. Kuphatikiza apo, mkuwa ulinso ndi antioxidant, womwe umathandiza kuteteza maselo kuti asawonongeke, kupewa kukalamba msanga komanso kuwonekera kwa matenda akulu monga khansa.

Kuperewera kwa mkuwa m'thupi ndikosowa, chifukwa kuchuluka kwa mkuwa womwe umapezeka mchakudya ndikokwanira kukwaniritsa zosowa zamkuwa zomwe thupi limafunikira. Nthawi zina, kuchuluka kwambiri kwa mkuwa m'thupi kumatha kuchitika, komwe kumatha kuyambitsa kutsekula m'mimba kapena kukoma kwachitsulo mkamwa, mwachitsanzo.

Zakudya zabwino kwambiri zamkuwa ndi izi:

1. Chiwindi cha veal chowotcha

Chiwindi ndi chakudya chokhala ndi mkuwa, makamaka ngati chakuwidwa, ndipo mu 100g wa chiwindi chowotcha muli 12.58 mg yamkuwa.

Chakudya chomwe chimaphatikizapo chiwindi mosapitirira malire ndichofunikira chifukwa ndichakudya chokhala ndi michere yambiri yomwe ingakhale yothandiza pochiza matenda ena, monga kuchepa kwa magazi m'thupi.

Mvetsetsani zambiri za steak ya chiwindi.

2. Coriander, tsamba louma

Coriander itha kudyedwa ngati masamba, mbewu kapena mizu, komabe kugwiritsa ntchito tsamba la coriander lopanda madzi ndi njira yovomerezeka kwambiri chifukwa ili ndi mkuwa wochuluka, popeza mu 100g tsamba louma, pali 4.09 mg wamkuwa.

Coriander ndi mankhwala onunkhira ofunikira pachakudya chifukwa, monga zitsamba zina zonunkhira, imawonjezera kununkhira ndi zakudya m'zakudya ndipo itha kugwiritsidwa ntchito m'masaladi, msuzi, mpunga kapena pasitala.

Onani momwe coriander imathandizira khansa ndikusintha chimbudzi.

3. Mchere wokazinga

Mtedza wokazinga umakhala ndi mkuwa wochuluka, ndipo mu 100g wa mtedza muli 1.92 mg wamkuwa.

Mtedza wa cashew ndiwothandiza kwambiri pathanzi chifukwa uli ndi maubwino angapo, chifukwa uli ndi zida za antioxidant ndipo umakhala ndi mafuta ambiri, ndipo umatha kudyetsedwa muzosakaniza, masaladi kapena mawonekedwe a batala.

Dziwani zabwino 10 za mtedza wa cashew.

4. Mitedza yaiwisi ya ku Brazil

Mtedza waku Brazil ndiwothiridwa mafuta womwe ungathe kudyedwa yaiwisi, mu masaladi, chimanga, ndiwo zochuluka mchere kapena zipatso, komabe kumwa kwake ndikulimbikira kumalimbikitsidwa, chifukwa 100g ya mtedza waku Brazil ili ndi 1.79 mg yamkuwa, motero kubweretsa, mapindu osiyanasiyana azaumoyo.

Kuphatikiza apo, ili ndi maubwino ambiri azaumoyo monga kutsitsa cholesterol, kupewa mitundu ina ya khansa, kulimbitsa chitetezo chamthupi kapena kukhala ndi thanzi la mtima, popeza ili ndi mapuloteni, ulusi, mavitamini ndi mkuwa.

Phunzirani maubwino 8 azaumoyo amtedza waku Brazil (ndi momwe mungadye).

5. Mbewu

Mbewu monga sesame ndi flaxseed zimakhala ndi mkuwa wambiri, popeza 100g ya sesame ili ndi 1.51 mg ya mkuwa ndipo 100g ya fulakesi ili ndi 1.09 mg yamkuwa.

Sesame ndi flaxseed ndizakudya zabwino kwambiri zodyera athanzi chifukwa ali ndi maubwino ambiri monga kuthandizira kuchepa thupi, kuchepetsa chiopsezo cha matenda amtima, kutsitsa cholesterol kapena kuthandizira kuchepetsa magazi.

Onani zopindulitsa zazikulu za 7 za fulakesi ndi momwe mungazigwiritsire ntchito.

6. Papaya wokongola kwambiri

Pa 100g iliyonse ya papaya formosa pali 1.36 mg yamkuwa, yomwe imapangitsa papaya kukhala chakudya chabwino mukafuna chakudya chamagulu.

Formosa papaya ndi mtundu wa papaya ndipo umakhala ndi maubwino angapo azaumoyo, makamaka m'mimba chifukwa umathandiza kugaya ndi kuyamwa chakudya, komanso chifukwa uli ndi chitsulo, calcium, vitamini K ndi mkuwa, zomwe ndizofunikira pakudya ntchito yolondola ya chamoyo.

Dziwani zabwino 8 za papaya ndi momwe mungadye.

7. Nyemba za khofi wokazinga

Nyemba za khofi wokazinga, zomwe zimatha kugayidwa ndikugwiritsa ntchito kupanga khofi, zimakhala ndi mkuwa wochuluka, popeza 100g ya tirigu ili ndi 1.30 mg ya mkuwa.

Nyemba za khofi zili ndi maubwino angapo azaumoyo, omwe amapezeka mukamamwa khofi. Khofi ali ndi michere yambiri, monga caffeine, yomwe imathandiza kuthana ndi kutopa, kupewa komanso kukonza mutu kapena kuteteza mtima.

Mvetsetsani maubwino 7 azaumoyo a khofi.

8. Soy ufa

Soya amatha kudyedwa ngati njere zophika, ufa kapena kudzera m'mapuloteni odulidwa, ndipo ngati ufa amakhala ndi mkuwa wa 1.29 mg mu 100 g wa ufa wa soya, womwe umathandizira pakulingana kwamkuwa. .

Soy ndi mafuta odzaza mafuta okhala ndi fiber, mafuta acids, omega 3 ndi mavitamini, omwe amagwiritsidwa ntchito ngati othandizira kuti achepetse matenda amtima, kuwongolera magawo a shuga ndikuthandizira kuchepa thupi.

Dziwani kuti soya ndi chiyani, maubwino ake ndi momwe mungakonzekerere.

9. Raw Jurubeba

Jurubeba itha kugwiritsidwa ntchito mu tiyi ndi kulowetsedwa, tincture kapena msuzi wa mizu ndipo, makamaka, mu mawonekedwe ake yaiwisi imakhala ndi mkuwa wochuluka, wokhala ndi 1.16 mg ya mkuwa mu 100g iliyonse ya jurubeba.

Jurubeba ndi mankhwala omwe angagwiritsidwe ntchito pochiza matenda monga kuchepa kwa magazi m'thupi, mavuto am'mimba, pochiza mphuno, kapena kuphika, kukonzekera zakumwa zoledzeretsa.

Onani kuti jurubeba ndi chiyani, ndi chiyani komanso momwe mungaigwiritsire ntchito.

10. Amondi wokazinga

Maamondi amatha kudyedwa m'masaladi, ndi yogurt, zipatso, maswiti, yaiwisi kapena toasted, amondi wokazinga amakhala olemera mkuwa, ndi 0.93 mg wamkuwa mu 100 g iliyonse.

Almond ndi mafuta odzola mafuta, mapuloteni, mavitamini ndi mavitamini, ndipo ndi ofunika kwambiri pa thanzi chifukwa amathandiza kuchepetsa matumbo, njala ndikukula mafupa mwanjira yabwino komanso kupewa matenda amtima.

Dziwani zabwino 5 za amondi.

11. Bowa

Pali mitundu ingapo ya bowa, komabe, bowa la Shiitake ndi bulauni ndi lolemera kwambiri mkuwa, popeza 100g ya bowa wobiriwira wa Shiitake ili ndi 0.9 mg ya mkuwa ndipo 100g ya bowa wofiirira wobiriwira imakhala ndi 0.5 mg yamkuwa ndipo, itha kugwiritsidwa ntchito m'masaladi, pasitala kapena masangweji.

Bowa ndi magwero abwino a mavitamini, potaziyamu, phosphorous, selenium ndi mkuwa, zothandiza kuchepetsa kuthamanga kwa magazi, zimachepetsa chiopsezo cha matenda a impso ndi matenda amtima.

Onani mitundu ya bowa ndi mapindu 9 azaumoyo.

12. Mtedza

Mtedza ndi mafuta omwe angagwiritsidwe ntchito yaiwisi kapena yokazinga, mu saladi, maswiti, pasitala kapena zokhwasula-khwasula. Mu 100g wa mtedza waiwisi pali 0.78 mg wa mkuwa ndipo, 100g ya mtedza wokazinga uli ndi 0.68 mg wamkuwa, pokhala gawo lofunikira la chakudya choyenera.

Mafuta obzalidwa mafutawa ali ndi mavitamini, mapuloteni komanso mafuta abwino, monga omega 3, omwe amathandiza kuteteza mtima, kupewa kudwala kwa matenda a mtima kapena atherosclerosis.

Phunzirani maubwino 9 a chiponde ndi momwe mungamamwe

13. Chokoleti chakuda

Chokoleti chamdima chitha kudyedwa m'mapiritsi, m'madzi odyera kapena zipatso ndipo, pa 100g iliyonse, imakhala ndi 0.77 mg yamkuwa, yomwe imamupangitsa kukhala mnzake wabwino wazakudya zabwino.

Chokoleti yabwino kwambiri yathanzi ndi sing'anga yowawa chifukwa imakhala ndi cocoa wochuluka komanso zakudya zina zomwe zimathandiza ndi thanzi la mtima komanso kuteteza maselo, kupewa kukalamba msanga komanso kumenyana ndi cholesterol yambiri.

Fufuzani kuti ndi chokoleti chotani chathanzi.

14. Mtedza waiwisi

Zipatso zouma izi zitha kudyedwa zouma kapena zosaphika, mu ndiwo zochuluka mchere, mu masaladi kapena pasitala, ndipo mu 100g iliyonse ya mtedza muli 0.75 mg yamkuwa.

Mtedzawu ndi chipatso chouma chokhala ndi mavitamini, ulusi, mafuta abwino ndi mkuwa ndipo chimathandiza kuchepetsa mafuta m'thupi, kuonda komanso kuwonjezera mphamvu.

Onani momwe mungagwiritsire ntchito zipatso zouma popanda kunenepa.

15. Uchi wosaphika

Oats amatha kudyedwa m'mafuta, ufa kapena granola, kupanga makeke, ma pie, mikate, buledi kapena pasitala, ndipo imakhala ndi 0.44 mg yamkuwa mu 100g iliyonse ya oats yaiwisi.

Oats ndi phala lomwe limakhala ndi mavitamini, ma fiber komanso ma antioxidants, omwe amathandizira kuchepetsa magazi m'magazi ndi cholesterol komanso kuteteza mtima.

Mvetsetsani maubwino asanu athanzi la oats.

Kodi mtengo wake watsiku ndi tsiku ndi wotani?

Ambiri omwe amalimbikitsidwa kudya mkuwa kwa munthu wamkulu wathanzi amakhala pakati pa 0.9 mg mpaka 2.7 mg patsiku. Kwa ana, pakati pa chaka chimodzi ndi zaka 13, kuchuluka kwa mkuwa kumasiyana pakati pa 0.34 ndi 0.7 mg wamkuwa patsiku.

Zomwe zingayambitse kusowa kwa mkuwa

Kuchuluka kwa mkuwa m'thupi ndikosowa, koma zikachitika zimatha kukhala ndi zovuta monga kuchepa kwa magazi, kuchepa kwamaselo oyera m'magazi, otchedwa neutropenia, kapena kusokonezeka kwamfupa, monga zophulika.

Zomwe zingayambitse mkuwa wochulukirapo

Mkuwa amathanso kupezeka m'madzi apampopi akamadutsa m'mipope yamkuwa.Poterepa, kudya kwambiri mkuwa kumatha kuyambitsa kukoma kwachitsulo mkamwa, kutaya malovu kwambiri, nseru, kusanza, kutentha m'mimba, kutuluka magazi m'mimba ndi kutsegula m'mimba.