Zopindulitsa zisanu ndi zitatu za mtedza

Zamkati

• Momwe mungagwiritsire ntchito
• Zambiri zaumoyo
• Kodi pali kusiyana kotani pakati pa zipatso zouma ndi zosowa?

Zipatso zouma, monga ma cashews, mtedza waku Brazil, mtedza, mtedza, maamondi, mtedza, macadamia, mtedza wa paini ndi ma pistachios, omwe amadziwikanso kuti mafuta amafuta, amatha kuwonjezeredwa pachakudyacho ngati atadyedwa pang'ono ngati magawo anayi patsiku mwachitsanzo, simukugwirizana ndi zakudya zina kapena ayi.

Amakhala ndi michere yambiri ngati mafuta abwino omwe amathandizira cholesterol, zinc, magnesium, vitamini B zovuta, selenium ndi fiber. Chifukwa chake, zipatso izi zimabweretsa zabwino monga:

1. Thandizani kuti muchepetse thupi, chifukwa zimakhala ndi ulusi wabwino, mapuloteni ndi mafuta, omwe amapereka kukhuta kwambiri;
2. Sinthani mafuta m'thupichifukwa ali ndi mafuta ambiri osakwaniritsidwa, omwe amachepetsa cholesterol yoyipa ndikuwonjezera cholesterol yabwino;
3. Limbikitsani chitetezo cha mthupi, popeza ndi olemera mu zinc ndi selenium;
4. Kusintha matumbo, chifukwa imakhala ndi ulusi wabwino ndi mafuta;
5. Pewani matenda a atherosclerosis, khansa ndi matenda ena, popeza ali ndi michere yambiri ya antioxidant monga selenium, vitamini E ndi zinc;
6. Perekani mphamvu zambiri, chifukwa chokhala ndi ma calories ambiri;
7. Limbikitsani minofu, pokhala ndi mapuloteni ndi mavitamini a zovuta za B;
8. Khalani odana ndi kutupachifukwa mafuta abwino amachepetsa kutupa mthupi, komwe kumachepetsa kupweteka kwamagulu, kumateteza matenda ndikuthandizira kuwonda.

Izi zimapezeka ndikudya zipatso zouma tsiku ndi tsiku, pamagawo ang'onoang'ono omwe amasiyanasiyana kutengera zipatso. Onani zakudya zina zomwe zili ndi mafuta abwino.

Momwe mungagwiritsire ntchito

Ngakhale ali ndi maubwino angapo azaumoyo, ndikofunikira kuti mtedza uzidyedwa pang'ono komanso malinga ndi zomwe katswiriyu ananena. Pankhani ya anthu omwe akudya zakudya zomwe zimakhudzana ndi kuchepa kwa thupi, wazakudya akhoza kulangiza kumwa 50 kcal mtedza kcal patsiku, womwe ndi wofanana ndi mtedza wa 2 mpaka 4 waku Brazil, kapena mtedza 10 waku Brazil. Mtedza 20, mwachitsanzo.

Aliyense amene akufuna kupeza minofu amatha kudya kawiri kuchuluka kwake, osamala kuti asapitirire mtedza wa 4 ku Brazil patsiku, chifukwa uli ndi selenium yochulukirapo komanso kuchuluka kwa mcherewu kumatha kuyambitsa kuledzera ndi mavuto mthupi, monga tsitsi, kutopa, dermatitis ndi kufooka kwa dzino enamel.

Kuphatikiza apo, ndikofunikira kukumbukira kuti ana ndi okalamba ayenera kudya mtedza wochepa, ndikuti kuchuluka kwawo kungakupangitseni kunenepa.

Zambiri zaumoyo

Tebulo lotsatirali likuwonetsa chidziwitso cha thanzi la 100 g chipatso chilichonse chouma:

Chofunikira ndikudya zipatso zosaphika kapena zowotcha popanda kuwonjezerapo mafuta, kokha mumafuta a zipatso.

Kodi pali kusiyana kotani pakati pa zipatso zouma ndi zosowa?

Ngakhale zipatso zouma zimakhala ndi mafuta ambiri ndipo mwachilengedwe zimakhala ndi madzi ochepa, zipatso zopanda madzi zimakhala zouma mwanzeru, ndikupatsa zipatso monga nthochi, zoumba, prunes, apricots ndi zipatso.

Chifukwa amakhala opanda madzi, zipatsozi zimakhala ndi shuga wochulukirapo, zomwe zimawapangitsa kuti asamakhale okhuta pang'ono atatha kudya ndikupangitsa kuti azidya kwambiri ma calories. Kuphatikiza apo, choyenera ndikudya zipatso zopanda madzi padzuwa, popanda shuga wowonjezera, chifukwa zipatso zomwe zouma ndi shuga wowonjezera ndizochulukirapo kwambiri ndipo zimakonda kunenepa kwambiri. Pezani zipatso zomwe ndizonenepa kwambiri.