Kodi Mungadye Masamba a nthochi?

Zamkati

• Masamba a nthochi amapindula
• Zowonongeka
• Momwe mungadye masamba a nthochi
• Mfundo yofunika

Ngakhale anthu ambiri amadziwa mnofu wa nthochi wokoma komanso wobala zipatso, ndi ochepa omwe adayesapo kuyeserera.

Ngakhale lingaliro la kudya tsamba la nthochi lingakhale lovuta kwa ena m'mimba, ndichinthu chofala m'makhitchini ambiri padziko lonse lapansi.

Nkhaniyi ikuyang'anitsitsa ngati mungadye nyemba za nthochi komanso momwe zingakhudzire thanzi lanu.

Masamba a nthochi amapindula

Tsamba la nthochi limapanga pafupifupi 35% ya zipatso zakupsa ndipo nthawi zambiri amatayidwa m'malo mongodya ().

Komabe, kugwiritsa ntchito peel ndi njira yabwino yochepetsera kuwonongera zakudya kwinaku mukufinya mavitamini ndi michere yowonjezera muzakudya zanu.

M'malo mwake, masamba a nthochi samangodya komanso amakhala ndi michere yambiri, kuphatikiza potaziyamu, zakudya zamafuta, mafuta a polyunsaturated, ndi amino acid ().

CHIKWANGWANI, makamaka, chawonetsedwa kuti chimalimbikitsa nthawi zonse, chimakhazikika m'magazi a shuga, komanso chimalimbikitsa thanzi la mtima ().

Pakadali pano, potaziyamu imatha kuthandizira kuchepetsa kuthamanga kwa magazi, kuteteza motsutsana ndi mafupa, ndikuchepetsa chiopsezo cha miyala ya impso ().

Kafukufuku wina adawonanso kuti masamba a nthochi ali ndi ma antioxidants ambiri, osenda masamba a nthochi osapsa omwe amadzitamandira kwambiri ().

Kafukufuku wina akuwonetsa kuti ma antioxidants amatha kuchepetsa kutupa ndikudzitchinjiriza kuzovuta, monga matenda amtima, khansa, ndi matenda ashuga ().

Kudya masamba a nthochi kungathandize kuchepetsa kuwonongeka kwa chakudya. Mitengoyi imakhalanso ndi fiber, potaziyamu, antioxidants, ndi zina zambiri zofunika m'thupi.

Zowonongeka

Mankhwala ophera tizilombo nthawi zambiri amagwiritsidwa ntchito popanga nthochi zodziwika bwino ().

Ngakhale izi sizodetsa nkhawa ngati mukungodya chipatso, mwina ndi chinthu choyenera kuganizira mukamadya peel.

Kuwonetsedwa kwa mankhwala ophera tizilombo kumalumikizidwa ndi zovuta zingapo paumoyo ndipo kumatha kuonjezera chiopsezo cha zinthu monga autism, khansa, kuthamanga kwa magazi, matenda ashuga, ndi dementia ().

Komabe, mabungwe owongolera monga United States department of Agriculture (USDA) ndi Food and Drug Administration (FDA) amayang'anitsitsa mosamala kuchuluka kwa mankhwala ophera tizilombo popewa zovuta izi ().

Izi zati, mungafune kusankha nthochi ngati zingatheke ndikusamba bwino musanadye kuti muchepetse kupezeka kwa mankhwala ophera tizilombo.

Anthu ambiri amapezanso masamba a nthochi osatota chifukwa chakulawa kwawo kowawa komanso mawonekedwe ake olimba.

Poterepa, kusankha nthochi zakupsa ndikuphika bwino kumathandizira kukonza kukoma ndi kapangidwe kake, kuwapangitsa kukhala osangalatsa kwambiri.

Nthochi zodziwika bwino nthawi zambiri zimapangidwa pogwiritsa ntchito mankhwala ophera tizilombo, omwe atha kusokoneza thanzi lathu. Komanso, anthu ena atha kuwona kuti kulawa kwawo kowawa komanso mawonekedwe olimba sizosangalatsa.

Momwe mungadye masamba a nthochi

Mukayamba, onetsetsani kuti mwasankha nthochi zakupsa kwambiri, chifukwa matumba a nthochi nthawi zambiri amakhala okoma komanso owonda, zomwe zimawapangitsa kukhala osangalatsa.

Kukonzekera nthochi, chotsani tsinde ndikusamba bwino.

Kenaka, ponyani mu blender ndi kuwonjezera pa chokonda chanu cha smoothie kapena muzisakaniza mu mkate wotsatira wa nthochi.

Muthanso kuyesa kuphika, kuwira, kapena kukazinga masambawo, omwe amathandiza kufewetsa kapangidwe kake, kuwapangitsa kukhala kosavuta kudya.

Masamba a nthochi ophika amapanga cholowa m'malo mwa nyama yankhumba kapena nyama yankhumba mumaphikidwe omwe mumakonda.

Amatha kuwonjezeranso kusakaniza ma fries, ma curry, ndi masangweji kuti athandizire kukulitsa thanzi la mbale.

Masamba a nthochi amatha kuphatikizidwa, kuphika, kuphika, kapena kukazinga ndikusangalala m'maphikidwe osiyanasiyana.

Mfundo yofunika

Masamba a nthochi amatha kusangalala nawo munjira zosiyanasiyana ngati gawo la chakudya choyenera.

Sizingathandize kupewa zonyansa zokhazokha komanso zimaperekanso michere yambiri, kuphatikizapo fiber, potaziyamu, ndi ma antioxidants.

Kuphatikiza apo, masamba a nthochi amatha kuwonjezera chidwi pamaphikidwe ngati ma fries, ma smoothies, ndi masangweji pomwe amalimbikitsa michere yawo.