Kodi Mungadye Masamba a lalanje, Ndipo Kodi Muyenera Kudya?

Zamkati

• Zakudya zopindulitsa ndi mankhwala azomera
• Zovuta zomwe zingachitike
• Mutha kukhala ndi zotsalira za mankhwala ophera tizilombo
• Kungakhale kovuta kugaya
• Kukoma kosasangalatsa ndi kapangidwe kake
• Momwe mungadye
• Mfundo yofunika

Malalanje ndi amodzi mwa zipatso zotchuka kwambiri padziko lonse lapansi.

Komabe, kupatula kukasaka, masamba a lalanje nthawi zambiri amachotsedwa ndikuwataya asanadye chipatsocho.

Komabe, ena amati masamba a lalanje amakhala ndi michere yofunikira ndipo ayenera kudyedwa m'malo motayidwa.

Nkhaniyi ikuwunika ngati masamba a lalanje ndiwowonjezera pazakudya zanu.

Zakudya zopindulitsa ndi mankhwala azomera

Ma malalanje ndi zipatso zotsekemera, zotsekemera zotchuka chifukwa chokhala ndi vitamini C wambiri.

Mwinanso sizidziwika bwino kuti masamba a lalanje amakhalanso ndi michere yambiri, kuphatikiza fiber, vitamini C, ndi mankhwala obzala ngati polyphenols.

M'malo mwake, supuni imodzi yokha (6 magalamu) a peel lalanje imapereka 14% ya Daily Value (DV) ya vitamini C - pafupifupi katatu kuposa zipatso zamkati. Kutumikiranso komweku kumanyamula pafupifupi fiber 4 (,).

Kafukufuku akuwonetsa kuti zakudya zomwe zili ndi vitamini C komanso fiber zimapindulitsa mtima komanso kugaya chakudya ndipo zitha kuteteza ku mitundu ina ya khansa (,,,).

Peel lalanje lilinso ndi mavitamini A, folate, riboflavin, thiamine, vitamini B6, ndi calcium ().

Kuphatikiza apo, ili ndi mankhwala ambiri otchedwa polyphenols, omwe angathandize kupewa ndikuwongolera zovuta zambiri, monga mtundu wa 2 shuga, kunenepa kwambiri, ndi Alzheimer's ().

Kafukufuku wina wofufuza anapeza kuti kuchuluka kwa polyphenol ndi zochitika m'matumba a lalanje zinali zazikulu kwambiri kuposa zipatso zenizeni (, 9).

Makamaka, masamba a lalanje ndi gwero labwino la polyphenols hesperidin ndi polymethoxyflavones (PMFs), onse omwe amaphunziridwa chifukwa cha zovuta zomwe zingachitike chifukwa cha khansa (9, 10,).

Kuphatikiza apo, pafupifupi 90% yamafuta ofunikira m'matumba a lalanje amapangidwa ndi limonene, mankhwala omwe amapezeka mwachilengedwe omwe amaphunzitsidwa za anti-inflammatory and anticancer, kuphatikiza khansa yapakhungu ().

Masamba a lalanje ali ndi michere yambiri, mavitamini, komanso polyphenols olimbana ndi matenda. Amakhalanso ndi limonene, mankhwala omwe amateteza ku khansa yapakhungu.

Zovuta zomwe zingachitike

Ngakhale phindu lazakudya, kudya masamba a lalanje kumakhalanso ndi zovuta zina.

Mutha kukhala ndi zotsalira za mankhwala ophera tizilombo

Mankhwala ophera tizilombo nthawi zambiri amagwiritsidwa ntchito pa zipatso za zipatso monga malalanje kuti ziteteze ku nkhungu ndi tizilombo ().

Ngakhale kafukufuku apeza kuti zipatso zamkati mwa malalanje zimakhala ndi mankhwala ophera tizilombo ochepa kwambiri, ma peel ake amakhala ndi zochuluka kwambiri (14).

Kafukufuku amalumikiza kumwa mankhwala opha tizilombo osagwirizana ndi thanzi, kuphatikiza chiwopsezo cha khansa komanso kuwonongeka kwa mahomoni (,).

Zotsatirazi ndizomwe zimakhudzana ndi kuwonekera kwakanthawi kambiri m'malo mopepuka pang'ono m'matumba ndi zikopa za zipatso.

Komabe, tikulimbikitsidwabe kutsuka malalanje pansi pamadzi otentha kuti muchepetse mankhwala ophera tizilombo (14).

Kungakhale kovuta kugaya

Chifukwa cha kapangidwe kake kolimba komanso zotengera zazitali kwambiri, masamba a lalanje amatha kukhala ovuta kukumba.

Zotsatira zake, kuzidya, makamaka zidutswa zokulirapo nthawi imodzi, kumatha kubweretsa vuto m'mimba, monga kukokana kapena kuphulika.

Kukoma kosasangalatsa ndi kapangidwe kake

Mosiyana ndi zipatso zamkati mwa lalanje, tsamba limakhala lolimba, louma lomwe limavuta kutafuna.

Ndizowawanso, zomwe anthu ena amatha kuzipeza.

Ngakhale zakudya zake ndizopindulitsa, kuphatikiza kwakumva kowawa komanso mawonekedwe olimba kumatha kupangitsa khungu la lalanje kukhala losasangalatsa.

Masamba a lalanje amakhala ndi zosasangalatsa, zowawa zowawa komanso mawonekedwe olimba, zomwe zingakhale zovuta kukumba. Kuphatikiza apo, atha kukhala ndi mankhwala ophera tizilombo ndipo amafunika kutsukidwa asanadye.

Momwe mungadye

Ngakhale mutha kuluma pakhungu la lalanje, ndibwino kuti mudye pang'ono panthawi kuti muchepetse kukhumudwa m'mimba.

Pogwiritsa ntchito mpeni kapena masamba obiriwira, masamba a lalanje amatha kudulidwa ndikuwonjezera masaladi kapena ma smoothies.

Kuti atenge kokoma, amatha kuzipanga kapena kuzipanga ngati malalanje.

Pomaliza, zest lalanje ndi njira yosavuta yophatikizira pang'ono peel lalanje powonjezera ku yogurt, oatmeal, muffins, zokutira saladi, kapena marinades.

Komabe, ngati mungaganize zoyesa, kumbukirani kutsuka chipatso choyamba.

Masamba a lalanje amatha kusangalala ndi saladi wosaphika komanso osalala, ophika kuti apange malalanje, kapena owotcha kuti awonjezere mtundu wa lalanje komanso kukoma kwa zakudya.

Mfundo yofunika

Ngakhale kuti nthawi zambiri amatayidwa, masamba a lalanje amakhala ndi michere yambiri, monga fiber, vitamini C, ndi polyphenols.

Komabe, ndi owawa, amatha kukhala ovuta kupukusa, ndipo atha kukhala ndi zotsalira za mankhwala ophera tizilombo.

Mutha kuthana ndi zovuta zambiri powatsuka pamadzi otentha kenako ndikuwonjezera tizidutswa tina ta smoothies kapena mbale monga saladi.

Komabe, popeza kuti mutha kupeza phindu lomwelo posangalala ndi zipatso ndi ndiwo zamasamba zosiyanasiyana, kudya masamba a lalanje sikofunikira.