Kodi Mungadye Katsitsumzukwa Kakang'ono?

Zamkati

• Titha kusangalala ndi yaiwisi
• Katsitsumzukwa kophika kakhoza kudzitamandira kwambiri ma antioxidants
• Kuphika kumakhudza thanzi
• Chisankho chabwino m'njira iliyonse
• Mfundo yofunika

Pankhani ya ndiwo zamasamba, katsitsumzukwa ndiye mankhwala abwino kwambiri - ndi mphamvu yamphamvu yokometsera komanso yopatsa thanzi.

Popeza kuti nthawi zambiri imaphika yophika, mwina mungadabwe ngati kudya katsitsumzukwa kopanda kanthu ndikothekanso komanso kathanzi.

Nkhaniyi ikufotokoza ngati mungadye katsitsumzukwa kosaphika ndikupatseni zina mwa zabwino ndi zoyipa zomwe mungadye zosaphika komanso zophika.

Titha kusangalala ndi yaiwisi

Ngakhale anthu ambiri amakhulupirira kuti muyenera kuphika katsitsumzukwa musanadye, sichoncho.

M'malo mwake, imatha kukhala yowonjezera kuwonjezera pazakudya zanu osaphika konse.

Izi zati, kuphika katsitsumzukwa kumachepetsa ulusi wake wolimba, ndikupangitsa masamba kukhala osavuta kutafuna ndi kugaya ().

Komabe, pokonzekera bwino, katsitsumzukwa kofiira kungakhale kosavuta kutafuna komanso kokoma ngati kophika kalikonse.

Choyamba, chotsani malekezero ake a mikondo - monga momwe mungachitire mukakhala kuti mukuphika.

Pakadali pano, mutha kuluma mwachindunji mwa iwo, koma zokumana nazo sizikhala zosangalatsa.

M'malo mwake, gwiritsani ntchito peeler yamasamba, grater, kapena mpeni wakuthwa kudula kapena kudula mikondoyo kukhala zidutswa zabwino. Zidutsazo zikakhala zazing'ono, zimakhala zosavuta kutafuna.

Mutha kuganiziranso kuponyera zidutswazo povala pang'ono mafuta a maolivi ndi mandimu kapena viniga kuti muchepetse mbali zolimba za phesi. Kuchita izi nawonso ndi njira yabwino yowonjezeramo kununkhira.

Katsitsumzukwa kakhoza kudyedwa kofiira kapena kophika. Mukasangalala ndi yaiwisi, dulani pang'ono kuti muphe mapesi ovuta kutafuna.

Katsitsumzukwa kophika kakhoza kudzitamandira kwambiri ma antioxidants

Maonekedwe ofewetsa sangakhale mwayi wokha wophika katsitsumzukwa.

Katsitsumzukwa kumakhala ndi mankhwala ambiri otchedwa polyphenols, omwe amadziwika bwino chifukwa cha mphamvu zawo zowononga antioxidant (,).

Kafukufuku akuwonetsa kuti chakudya chokhala ndi polyphenols chingathandize kuchepetsa kupsinjika, kutupa, komanso chiwopsezo cha matenda angapo, kuphatikiza matenda amtima ndi matenda ashuga (,).

Kafukufuku wina anapeza kuti kuphika katsitsumzukwa kobiriwira kunachulukitsa ntchito zake zonse za antioxidant ndi 16%. Makamaka, idalimbikitsa zomwe zili mu
beta carotene ndi quercetin - ma antioxidants awiri amphamvu - mwa 24% ndi 98%, motsatana (4).

Kafukufuku wina anapeza kuti antioxidant ya katsitsumzukwa koyera kophika inali pafupifupi katatu kuposa yaiwisi ().

Kuphika kumakhudza thanzi

Ngakhale kuphika kumathandizira kupezeka kwa mankhwala ena ake mu katsitsumzukwa, kumatha kuchepetsa zakudya zina.

Mwachitsanzo, kafukufuku wina adapeza kuti kuphika katsitsumzukwa kobiriwira kumachepetsa vitamini C, vitamini wodziwika bwino wa kutentha, ndi 52% ().

Momwe zakudya zina zamasamba zimakhudzidwira ndikuphika zimadalira njira yophika, kutalika kwa kutentha, ndi mtundu wa michere (,).

Lamulo labwino la chala chachikulu ndikusankha njira zophikira zomwe zimachepetsa kutentha kwa madzi ndi kutentha, monga kuwotcha, kupalasa, kutulutsa mwachangu, ndi ma microwave. Kuphatikiza apo, pewani kuphika mopitilira masamba anu ndikukonzekera mawonekedwe amtundu wa crisp m'malo mwake.

Kuphika katsitsumzukwa kumawonjezera mphamvu yake ya antioxidant, koma kungayambitsenso kutaya zakudya zina zotentha monga vitamini C.

Chisankho chabwino m'njira iliyonse

Kuphatikiza katsitsumzukwa mu zakudya zanu ndi chisankho chabwino, mosasamala kanthu momwe mumakonzera.

Kaya mumaphika kapena kudya yaiwisi ndi nkhani yokonda nokha. Zosankha zonsezi zimaphatikizapo ma fiber, ma antioxidants, ndi michere yofunikira pazakudya zanu (,).

Kuti mupindule ndi thanzi lanu, sakanizani njira yomwe mumadyera ndikuyesera mitundu yonse yophika komanso yophika.

Yesetsani kuwonjezera katsitsumzukwa kofiira ku mbale za pasitala ndi saladi. Kapenanso, sangalalani ndi mikondo yopepuka kapena yoyendetsedwa mu frittata, kapena ngati mbale yokhayokha.

Katsitsumzukwa ndi zakudya zopatsa thanzi, mosasamala kanthu kuti yophika kapena yaiwisi. Yesetsani kudya kuphatikiza ziwirizi kuti mukhale ndi thanzi labwino.

Mfundo yofunika

Katsitsumzukwa ndi masamba opatsa thanzi omwe amatha kudyedwa ophika kapena osaphika.

Chifukwa cha kulimba kwake, kuphika ndiyo njira yokonzekera yotchuka kwambiri. Komabe, pochepetsedwa kapena kupukutidwa ndi mikondo yaiwisi imatha kukhala yosangalatsa chimodzimodzi.

Kuphika kungapangitse antioxidant kugwira ntchito mu katsitsumzukwa, koma kungathandizenso kuchepa kwa michere. Izi zimachitika makamaka ndi mavitamini ofunikira kutentha monga vitamini C.

Kuti mupindule kwambiri ndi thanzi lanu, lingalirani kuphatikiza katsitsumzukwa kophika komanso kabichi muzakudya zanu. Izi zati, kuchokera ku zakudya, simungapite molakwika ndi chisankho chilichonse.