Zifukwa 7 Zomwe Muyenera Kudya Katsitsumzukwa Kambiri

Zamkati

• 1. Zakudya Zambiri Koma Ma calories Ochepa
• 2. Gwero Labwino la Ma Antioxidants
• 3. Zitha Kukulitsa Thanzi Labwino M'mimba
• 4. Amathandiza Kuthandiza Mimba Yabwino
• 5. Amathandizira Kuchepetsa Kutaya Magazi
• 6. Ingakuthandizeni Kuchepetsa Kunenepa
• 7. Zosavuta Kuonjezera Pazakudya Zanu
• Mfundo Yofunika Kwambiri
• 4. Amathandiza Kuthandiza Mimba Yabwino
• 5. Amathandizira Kuchepetsa Kutaya Magazi
• 6. Ingakuthandizeni Kuchepetsa Kunenepa
• 7. Zosavuta Kuonjezera Pazakudya Zanu
• Mfundo Yofunika Kwambiri

Katsitsumzukwa, kotchedwa kuti Katsitsumzukwa officinalis, ndi membala wa banja la kakombo.

Masamba otchukawa amabwera mumitundu yosiyanasiyana, kuphatikiza wobiriwira, woyera ndi wofiirira. Amagwiritsidwa ntchito m'ma mbale padziko lonse lapansi, kuphatikiza ma frittatas, pastas ndi ma fries.

Katsitsumzukwa kamakhala ndi mafuta ochepa komanso odzaza ndi mavitamini, michere komanso ma antioxidants.

Nkhaniyi ikuwonetsa zabwino 7 za katsitsumzukwa, zonse zothandizidwa ndi sayansi.

1. Zakudya Zambiri Koma Ma calories Ochepa

Katsitsumzukwa kamakhala ndi mafuta ochepa koma imakhala ndi michere yambiri.

M'malo mwake, theka la kapu (90 magalamu) a katsitsumzukwa kophika kali ndi (1):

• Ma calories: 20
• Mapuloteni: 2.2 magalamu
• Mafuta: 0.2 magalamu
• CHIKWANGWANI: 1.8 magalamu
• Vitamini C: 12% ya RDI
• Vitamini A: 18% ya RDI
• Vitamini K: 57% ya RDI
• Zolemba: 34% ya RDI
• Potaziyamu: 6% ya RDI
• Phosphorous: 5% ya RDI
• Vitamini E: 7% ya RDI

Katsitsumzukwa kamakhalanso ndi micronutrients pang'ono, kuphatikiza chitsulo, zinc ndi riboflavin.

Ndi gwero labwino kwambiri la vitamini K, chopatsa thanzi chofunikira chokhudzidwa ndi magazi komanso mafupa ().

Kuphatikiza apo, katsitsumzukwa kumakhala kodzaza ndi michere, michere yomwe imafunika pakukhala ndi pakati komanso njira zambiri zofunika mthupi, kuphatikiza kukula kwa maselo ndi kupangika kwa DNA ().

Chidule Katsitsumzukwa ndi masamba otsika kwambiri omwe ali ndi mavitamini ndi mchere wofunikira kwambiri, makamaka folate ndi mavitamini A, C ndi K.

2. Gwero Labwino la Ma Antioxidants

Antioxidants ndi mankhwala omwe amateteza maselo anu ku zovuta zoyipa zaulere komanso kupsinjika kwa oxidative.

Kupsinjika kwa oxidative kumathandizira kukalamba, kutupa kosatha komanso matenda ambiri, kuphatikiza khansa (,).

Katsitsumzukwa, monga masamba ena obiriwira, ali ndi ma antioxidants ambiri. Izi zimaphatikizapo vitamini E, vitamini C ndi glutathione, komanso flavonoids osiyanasiyana ndi polyphenols (6, 7).

Katsitsumzukwa kumakhala kwakukulu mu flavonoids quercetin, isorhamnetin ndi kaempferol (,).

Zinthu izi zapezeka kuti zimachepetsa kuthamanga kwa magazi, anti-inflammatory, antiviral and anticancer zotsatira m'maphunziro angapo amunthu, mayeso-chubu ndi nyama (, 11,,).

Kuphatikiza apo, katsitsumzukwa kofiirira kamakhala ndi mitundu yamphamvu kwambiri yotchedwa anthocyanins, yomwe imapatsa masamba masamba ake owoneka bwino komanso amakhala ndi zotsatira za antioxidant mthupi ().

M'malo mwake, kuchuluka kwa anthocyanin kumawonetsa kuchepetsa kuthamanga kwa magazi komanso chiopsezo cha matenda amtima ndi matenda amtima (,,).

Kudya katsitsumzukwa pamodzi ndi zipatso ndi ndiwo zamasamba kumatha kupatsa thupi lanu ma antioxidants ambiri kuti mukhale ndi thanzi labwino.

Chidule Katsitsumzukwa ndi gwero labwino la ma antioxidants, kuphatikiza mavitamini C ndi E, flavonoids ndi polyphenols. Antioxidants amapewa kudzikundikira kwa zinthu zopanda pake zopanda pake ndipo amachepetsa chiopsezo chanu cha matenda osachiritsika.

3. Zitha Kukulitsa Thanzi Labwino M'mimba

Zida zamagetsi ndizofunikira kuti mukhale ndi thanzi labwino.

Kapu imodzi yokha ya katsitsumzukwa imakhala ndi magalamu 1.8 a fiber, yomwe ndi 7% ya zosowa zanu za tsiku ndi tsiku.

Kafukufuku akuwonetsa kuti kudya zakudya zokhala ndi michere yambiri ndi ndiwo zamasamba kungathandize kuchepetsa chiwopsezo cha kuthamanga kwa magazi, matenda amtima komanso matenda ashuga (,,).

Katsitsumzukwa kumakhala ndi zotsekemera zosungunuka kwambiri, zomwe zimapangitsa kuti chimbudzi chikhale chambiri ndikuthandizira matumbo nthawi zonse.

Mulinso kachulukidwe kakang'ono kosungunuka, kamene kamasungunuka m'madzi ndikupanga chinthu chonga gel osungunuka.

Zida zosungunuka zimadyetsa mabakiteriya ochezeka m'matumbo, monga Bifidobacteria ndipo Lactobacillus ().

Kuchulukitsa kuchuluka kwa mabakiteriya opindulitsawa kumathandizira kulimbitsa chitetezo chamthupi ndikupanga michere yofunikira monga mavitamini B12 ndi K2 (,,).

Kudya katsitsumzukwa monga gawo la zakudya zopatsa mphamvu ndi njira yabwino kwambiri yothandizira kuthana ndi zosowa zanu ndikusunga dongosolo lanu logaya chakudya.

Chidule Monga gwero labwino la katsitsi, katsitsumzukwa kumalimbikitsa kupuma pafupipafupi komanso kugaya chakudya ndipo kumatha kuchepetsa chiopsezo cha matenda amtima, kuthamanga kwa magazi komanso matenda ashuga.

4. Amathandiza Kuthandiza Mimba Yabwino

Katsitsumzukwa ndi gwero labwino kwambiri la mavitamini, omwe amadziwikanso kuti vitamini B9.

Gawo limodzi lokha la kapu ya katsitsumzukwa amapatsa achikulire 34% ya zosowa zawo za tsiku ndi tsiku ndi amayi apakati ndi 22% ya zosowa zawo za tsiku ndi tsiku (1).

Folate ndi michere yofunikira yomwe imathandizira kupanga maselo ofiira ndikupanga DNA yakukula bwino. Ndikofunikira makamaka kumayambiriro kwa mimba kuti mwana akhazikike bwino.

Kupeza mawonekedwe okwanira kuchokera ku katsitsumzukwa, masamba obiriwira obiriwira ndi zipatso zitha kuteteza ku zolakwika za neural tube, kuphatikiza msana bifida (,).

Zofooka za Neural chubu zimatha kubweretsa zovuta zingapo, kuyambira zovuta zamaphunziro mpaka kusowa kwa matumbo ndi chikhodzodzo kulumala (,).

M'malo mwake, kukhala ndi vuto lokwanira ndikofunikira panthawi yomwe mayi asanakhale ndi pakati komanso asanabadwe koyambirira kotero kuti zolembera zamagetsi zimalimbikitsidwa kuti amayi azikwaniritsa zofunikira zawo.

Chidule Katsitsumzukwa kumakhala ndi mavitamini B9 (vitamini B9), michere yofunikira yomwe imathandizira kuchepetsa chiopsezo cha ziphuphu za neural tube panthawi yapakati.

5. Amathandizira Kuchepetsa Kutaya Magazi

Kuthamanga kwa magazi kumakhudza anthu opitilira 1.3 biliyoni padziko lonse lapansi ndipo ndichowopsa chachikulu cha matenda amtima ndi sitiroko ().

Kafukufuku akuwonetsa kuti kuchuluka kwa potaziyamu kwinaku mukuchepetsa kudya mchere ndi njira yabwino yochepetsera kuthamanga kwa magazi (,).

Potaziyamu imachepetsa kuthamanga kwa magazi m'njira ziwiri: potsekula makoma amitsempha yamagazi ndikusungunula mchere wambiri kudzera mumkodzo ().

Katsitsumzukwa ndimtundu wabwino wa potaziyamu, kupereka 6% ya zofunikira zanu tsiku ndi tsiku mu kapu ya kapu.

Kuphatikiza apo, kafukufuku wamakoswe omwe ali ndi kuthamanga kwa magazi kukuwonetsa kuti katsitsumzukwa kakhoza kukhala ndi zinthu zina zotsitsa magazi. Pakafukufuku wina, makoswe adadyetsedwa ndi katsitsumzukwa ka 5% kapena zakudya zoyenera popanda katsitsumzukwa.

Pambuyo pa masabata 10, makoswe omwe amadya katsitsumzukwa anali ndi 17% kutsika kwa magazi kuposa makoswe omwe amadya zakudya zoyenera ().

Ochita kafukufuku amakhulupirira kuti izi zimachitika chifukwa cha katsitsumzukwa kamene kamayambitsa mitsempha ya magazi.

Komabe, maphunziro aumunthu amafunikira kuti adziwe ngati izi zimagwira anthu chimodzimodzi.

Mulimonsemo, kudya masamba ambiri okhala ndi potaziyamu, monga katsitsumzukwa, ndi njira yabwino kwambiri yothandizira kuti magazi aziyenda bwino.

Chidule Katsitsumzukwa kali ndi potaziyamu, mchere womwe ungathandize kuchepetsa kuthamanga kwa magazi. Kuphatikiza apo, kafukufuku wazinyama apeza kuti katsitsumzukwa kakhoza kukhala ndi gawo logwira ntchito lomwe limachepetsa mitsempha yamagazi, motero kumachepetsa kuthamanga kwa magazi.

6. Ingakuthandizeni Kuchepetsa Kunenepa

Pakadali pano, palibe maphunziro omwe adayesa zovuta za katsitsumzukwa pakuchepetsa thupi.

Komabe, ili ndi zinthu zingapo zomwe zingakuthandizeni kuti muchepetse kunenepa.

Choyamba, ndizochepa kwambiri, ndimakilogalamu 20 okha mu theka la chikho. Izi zikutanthauza kuti mutha kudya katsitsumzukwa kambiri osadya ma calorie ambiri.

Kuphatikiza apo, ndi pafupifupi 94% yamadzi. Kafukufuku akuwonetsa kuti kudya zakudya zonenepetsa, zopatsa madzi kumalumikizidwa ndi kuchepa thupi (,).

Katsitsumzukwa kamakhalanso ndi fiber, yomwe imagwirizanitsidwa ndi kuchepa kwa thupi ndi kuchepa kwa thupi (,).

Chidule Katsitsumzukwa kali ndi zinthu zingapo zomwe zimapangitsa kuti azidya chakudya chocheperako. Mafuta ake ndi ochepa, amakhala ndi madzi ambiri komanso amakhala ndi michere yambiri.

7. Zosavuta Kuonjezera Pazakudya Zanu

Kuphatikiza pa kukhala wathanzi, katsitsumzukwa kokoma komanso kosavuta kuphatikizira muzakudya zanu.

Itha kuphikidwa m'njira zosiyanasiyana, kuphatikiza kuwira, kuwotcha, kuwotcha, kukazinga ndi kupukuta. Muthanso kugula katsitsumzukwa kam'zitini, komwe kali kuphika ndikukonzekera kudya.

Katsitsumzukwa kakhoza kugwiritsidwa ntchito pazakudya zingapo monga masaladi, ma fries, frittatas, omelets ndi pastas, ndipo imapanga mbale yabwino kwambiri.

Kuphatikiza apo, ndi yotsika mtengo kwambiri ndipo imapezeka kwambiri m'mashopu ambiri.

Mukamagula katsitsumzukwa katsopano, yang'anani zimayambira zolimba ndi nsonga zolimba, zotseka.

Chidule Katsitsumzukwa ndi masamba okoma komanso osinthasintha omwe ndiosavuta kuyika pazakudya zanu. Onjezani ku saladi, frittatas, ma omelets ndi ma fries.

Mfundo Yofunika Kwambiri

Katsitsumzukwa ndi chopatsa thanzi komanso chokoma kuwonjezera pa zakudya zilizonse. Ndi ochepa ma calories komanso gwero lalikulu la michere, kuphatikiza ma fiber, folate ndi mavitamini A, C ndi K.

Kuphatikiza apo, kudya katsitsumzukwa kumakhala ndi zabwino zingapo zathanzi, kuphatikizapo kuonda, kugaya bwino chakudya, zotsatira zabwino zakutenga mimba komanso kuthamanga kwa magazi.

Kuphatikiza apo, ndi yotsika mtengo, yosavuta kukonzekera ndikupanga kuwonjezera kokoma pamaphikidwe angapo.

Kapu imodzi yokha ya katsitsumzukwa imakhala ndi magalamu 1.8 a fiber, yomwe ndi 7% ya zosowa zanu za tsiku ndi tsiku.

Kafukufuku akuwonetsa kuti kudya zakudya zokhala ndi michere yambiri ndi ndiwo zamasamba kungathandize kuchepetsa chiwopsezo cha kuthamanga kwa magazi, matenda amtima komanso matenda ashuga (,,).

Katsitsumzukwa kumakhala ndi zotsekemera zosungunuka, zomwe zimapangitsa kuti chimbudzi chikhale chochuluka ndikuthandizira matumbo nthawi zonse.

Mulinso kachulukidwe kakang'ono kosungunuka, kamene kamasungunuka m'madzi ndikupanga chinthu chonga gel osungunuka.

Zida zosungunuka zimadyetsa mabakiteriya ochezeka m'matumbo, monga Bifidobacteria ndipo Lactobacillus ().

Kuchulukitsa kuchuluka kwa mabakiteriya opindulitsawa kumathandizira kulimbitsa chitetezo chamthupi ndikupanga michere yofunikira monga mavitamini B12 ndi K2 (,,).

Kudya katsitsumzukwa monga gawo la zakudya zopatsa mphamvu ndi njira yabwino kwambiri yothandizira kuthana ndi zosowa zanu ndikusunga dongosolo lanu logaya chakudya.

Chidule Monga gwero labwino la katsitsi, katsitsumzukwa kumalimbikitsa kupuma pafupipafupi komanso kugaya chakudya ndipo kumatha kuchepetsa chiopsezo cha matenda amtima, kuthamanga kwa magazi komanso matenda ashuga.

4. Amathandiza Kuthandiza Mimba Yabwino

Katsitsumzukwa ndi gwero labwino kwambiri la mavitamini, omwe amadziwikanso kuti vitamini B9.

Gawo limodzi lokha la kapu ya katsitsumzukwa amapatsa achikulire 34% ya zosowa zawo za tsiku ndi tsiku ndi amayi apakati ndi 22% ya zosowa zawo za tsiku ndi tsiku (1).

Folate ndi michere yofunikira yomwe imathandizira kupanga maselo ofiira ndikupanga DNA kuti ikule bwino. Ndikofunikira makamaka kumayambiriro kwa mimba kuti muwonetsetse kuti mwanayo akukula bwino.

Kupeza mawonekedwe okwanira kuchokera ku katsitsumzukwa, masamba obiriwira obiriwira ndi zipatso zitha kuteteza ku zolakwika za neural tube, kuphatikiza msana bifida (,).

Zofooka za Neural chubu zimatha kubweretsa zovuta zingapo, kuyambira zovuta zamaphunziro mpaka kusowa kwa matumbo ndi chikhodzodzo kulumala (,).

M'malo mwake, kukhala ndi vuto lokwanira ndikofunikira panthawi yomwe mayi asanakhale ndi pakati komanso asanabadwe koyambirira kotero kuti zolembera zamagetsi zimalimbikitsidwa kuti amayi azikwaniritsa zofunikira zawo.

Chidule Katsitsumzukwa kumakhala ndi mavitamini B9 (vitamini B9), michere yofunikira yomwe imathandizira kuchepetsa chiopsezo cha ziphuphu za neural tube panthawi yapakati.

5. Amathandizira Kuchepetsa Kutaya Magazi

Kuthamanga kwa magazi kumakhudza anthu opitilira 1.3 biliyoni padziko lonse lapansi ndipo ndichowopsa chachikulu cha matenda amtima ndi sitiroko ().

Kafukufuku akuwonetsa kuti kuchuluka kwa potaziyamu kwinaku mukuchepetsa kudya mchere ndi njira yabwino yochepetsera kuthamanga kwa magazi (,).

Potaziyamu imachepetsa kuthamanga kwa magazi m'njira ziwiri: potsekula makoma amitsempha yamagazi ndikusungunula mchere wambiri kudzera mumkodzo ().

Katsitsumzukwa ndimtundu wabwino wa potaziyamu, kupereka 6% ya zofunikira zanu tsiku ndi tsiku mu kapu ya kapu.

Kuphatikiza apo, kafukufuku wamakoswe omwe ali ndi kuthamanga kwa magazi kukuwonetsa kuti katsitsumzukwa kakhoza kukhala ndi zinthu zina zotsitsa magazi. Pakafukufuku wina, makoswe adadyetsedwa ndi katsitsumzukwa ka 5% kapena zakudya zoyenera popanda katsitsumzukwa.

Pambuyo pa masabata 10, makoswe omwe amadya katsitsumzukwa anali ndi 17% yotsika magazi kuposa makoswe omwe amadya zakudya zoyenera ().

Ochita kafukufuku amakhulupirira kuti izi zimachitika chifukwa cha katsitsumzukwa kamene kamayambitsa mitsempha ya magazi.

Komabe, maphunziro aumunthu amafunikira kuti adziwe ngati izi zimagwira anthu chimodzimodzi.

Mulimonsemo, kudya masamba ambiri okhala ndi potaziyamu, monga katsitsumzukwa, ndi njira yabwino kwambiri yothandizira kuti magazi aziyenda bwino.

Chidule Katsitsumzukwa kali ndi potaziyamu, mchere womwe ungathandize kuchepetsa kuthamanga kwa magazi. Kuphatikiza apo, kafukufuku wazinyama apeza kuti katsitsumzukwa kakhoza kukhala ndi gawo logwira ntchito lomwe limachepetsa mitsempha yamagazi, motero kumachepetsa kuthamanga kwa magazi.

6. Ingakuthandizeni Kuchepetsa Kunenepa

Pakadali pano, palibe maphunziro omwe adayesa zovuta za katsitsumzukwa pakuchepetsa thupi.

Komabe, ili ndi zinthu zingapo zomwe zingakuthandizeni kuti muchepetse kunenepa.

Choyamba, ndizochepa kwambiri, ndimakilogalamu 20 okha mu theka la chikho. Izi zikutanthauza kuti mutha kudya katsitsumzukwa kambiri osadya ma calorie ambiri.

Kuphatikiza apo, ndi pafupifupi 94% yamadzi. Kafukufuku akuwonetsa kuti kudya zakudya zonenepetsa, zopatsa madzi kumalumikizidwa ndi kuchepa thupi (,).

Katsitsumzukwa kamakhalanso ndi fiber, yomwe imagwirizanitsidwa ndi kuchepa kwa thupi ndi kuchepa kwa thupi (,).

Chidule Katsitsumzukwa kali ndi zinthu zingapo zomwe zimapangitsa kuti azidya chakudya chocheperako. Mafuta ake ndi ochepa, amakhala ndi madzi ambiri komanso amakhala ndi michere yambiri.

7. Zosavuta Kuonjezera Pazakudya Zanu

Kuphatikiza pa kukhala wathanzi, katsitsumzukwa kokoma komanso kosavuta kuphatikizira muzakudya zanu.

Itha kuphikidwa m'njira zosiyanasiyana, kuphatikiza kuwira, kuwotcha, kuwotcha, kukazinga ndi kupukuta. Muthanso kugula katsitsumzukwa kam'zitini, komwe kali kuphika ndikukonzekera kudya.

Katsitsumzukwa kakhoza kugwiritsidwa ntchito pazakudya zingapo monga masaladi, ma fries, frittatas, omelets ndi pastas, ndipo imapanga mbale yabwino kwambiri.

Kuphatikiza apo, ndi yotsika mtengo kwambiri ndipo imapezeka kwambiri m'mashopu ambiri.

Mukamagula katsitsumzukwa katsopano, yang'anani zimayambira zolimba ndi nsonga zolimba, zotseka.

Chidule Katsitsumzukwa ndi masamba okoma komanso osinthasintha omwe ndiosavuta kuyika pazakudya zanu. Onjezani ku saladi, frittatas, ma omelets ndi ma fries.

Mfundo Yofunika Kwambiri

Katsitsumzukwa ndi chopatsa thanzi komanso chokoma kuwonjezera pa zakudya zilizonse. Ndi ochepa ma calories komanso gwero lalikulu la michere, kuphatikiza ma fiber, folate ndi mavitamini A, C ndi K.

Kuphatikiza apo, kudya katsitsumzukwa kumakhala ndi zabwino zingapo zathanzi, kuphatikizapo kuonda, kugaya bwino chakudya, zotsatira zabwino zakutenga mimba komanso kuthamanga kwa magazi.

Kuphatikiza apo, ndi yotsika mtengo, yosavuta kukonzekera ndikupanga kuwonjezera kokoma pamaphikidwe angapo.