Zifukwa Zazikulu Zisanu ndi ziwiri Zowonjezera Zipatso za Chinjoka Pazakudya Zanu

Zamkati

• 1. Zakudya Zapamwamba Kwambiri
• 2. Angathandize Kuthetsa Matenda Aakulu
• 3. Yodzaza Ndi CHIKWANGWANI
• 4. Amalimbikitsa Kutulutsa Matenda Abwino
• 5. Imalimbitsa Chitetezo Cha M'thupi Lanu
• 6. Limbikitsani Milingo Yotsika Yachitsulo
• 7. Gwero Labwino la Magnesium
• Momwe Mungadye Chipatso cha Chinjoka
• Mfundo Yofunika Kwambiri

Chipatso cha chinjoka, chomwe chimadziwikanso kuti pitahaya kapena peyala ya sitiroberi, ndi chipatso chotentha chodziwika bwino chifukwa cha khungu lofiira kwambiri komanso zamkati zokoma.

Maonekedwe ake apadera ndi mphamvu zapamwamba za chakudya chapangitsa kuti zikhale zotchuka pakati paogulitsa zakudya komanso okonda zaumoyo.

Mwamwayi, simuyenera kukhala m'malo otentha kuti musangalale ndi zabwino zambiri za zipatso za chinjoka. M'malo mwake, mutha kuzipeza zatsopano kapena kuzizira m'misika yayikulu padziko lonse lapansi.

Nazi zabwino zisanu ndi ziwiri za zipatso za chinjoka, zonse kutengera umboni.

1. Zakudya Zapamwamba Kwambiri

Chipatso cha chinjoka sichikhala ndi ma calories ochepa koma chimadzaza ndi mavitamini ndi michere yofunikira. Ilinso ndi michere yambiri yazakudya.

Nayi kuchuluka kwa michere yayikulu mu kapu imodzi yotumizira (227 magalamu) (, 2):

• Ma calories: 136
• Mapuloteni: 3 magalamu
• Mafuta: 0 magalamu
• Zakudya: Magalamu 29
• CHIKWANGWANI: 7 magalamu
• Chitsulo: 8% ya RDI
• Mankhwala enaake a: 18% ya RDI
• Vitamini C: 9% ya RDI
• Vitamini E: 4% ya RDI

Kupitilira pazofunikira zofunikira, zipatso za chinjoka zimapereka mankhwala opindulitsa monga polyphenols, carotenoids ndi betacyanins ().

Chipatso cha dragon chimakhala ndi ma calories ochepa koma chimakhala ndi mavitamini, michere yambiri ndi mankhwala opindulitsa monga polyphenols, carotenoids ndi betacyanins.

2. Angathandize Kuthetsa Matenda Aakulu

Ma radicals aulere ndi mamolekyulu osakhazikika omwe amawononga khungu, zomwe zimatha kubweretsa kutupa ndi matenda.

Njira imodzi yolimbanirana ndi izi ndi kudya zakudya zokhala ndi ma antioxidant monga zipatso za chinjoka.

Antioxidants amagwira ntchito poletsa kusintha kwaulere, motero kupewa kuwonongeka kwa khungu ndi kutupa.

Kafukufuku akuwonetsa kuti zakudya zomwe zili ndi ma antioxidants ambiri zitha kuthandiza kupewa matenda monga matenda amtima, khansa, matenda ashuga komanso nyamakazi ().

Chipatso cha chinjoka chili ndi mitundu ingapo yama antioxidants yamphamvu, kuphatikiza ():

• Vitamini C: Kafukufuku wowunikira apeza kulumikizana pakati pa kudya kwa vitamini C ndi chiopsezo cha khansa. Mwachitsanzo, kafukufuku mwa anthu 120,852 adalumikiza kuchuluka kwa vitamini C wokhala ndi khansa yapamutu ndi khosi yocheperako ().
• Achinyamata: Kafukufuku woyeserera akuwonetsa kuti betalains amatha kuthana ndi kupsinjika kwa oxidative ndipo amatha kuthana ndi ma cell a khansa (7).
• Carotenoids: Beta-carotene ndi lycopene ndiwo mitundu yazomera yomwe imapatsa zipatso za chinjoka mtundu wake wowoneka bwino. Zakudya zomwe zili ndi carotenoids zalumikizidwa ndi kuchepa kwa khansa ndi matenda amtima (,,).

Chofunika kwambiri, ma antioxidants amagwira ntchito bwino akamadyedwa mwachilengedwe, m'malo mopangira mapiritsi kapena chowonjezera. M'malo mwake, ma antioxidant othandizira akhoza kukhala ndi zovuta, ndipo kuwamwa popanda kuwayang'anira kuchipatala sikuvomerezeka (,).

Mbali inayi, chipatso cha chinjoka chimalimbikitsidwa kwambiri.

Chipatso cha chinjoka chimakhala ndi vitamini C, beta-carotene, lycopene ndi betalain. Kafukufuku adalumikiza zakudya zomwe zili ndi ma antioxidants ochepetsa chiopsezo cha matenda osachiritsika.

3. Yodzaza Ndi CHIKWANGWANI

Zida zamagulu ndizakudya zosagawanika zomwe zimadzitamandira ndi mndandanda wazopindulitsa.

Akuluakulu azaumoyo amalimbikitsa magalamu 25 a fiber tsiku lililonse kwa akazi ndi magalamu 38 kwa amuna. Monga ma antioxidants, zowonjezera mavitamini zilibe phindu lofanana ndi CHIKWANGWANI chama zakudya (,).

Ndi magalamu 7 pakapu imodzi ya chikho chimodzi, chipatso cha chinjoka ndichakudya chabwino kwambiri cha chakudya chonse ().

Ngakhale CHIKWANGWANI mwina chimadziwika bwino chifukwa chazakudya m'mimba, kafukufuku adati zitha kuthandizanso kumatenda amtima, kuwongolera mtundu wachiwiri wa matenda ashuga ndikukhala ndi thupi lolimba (,,).

Ngakhale kufufuza kwina kuli kofunika, kafukufuku wina akuwonetsa kuti zakudya zomwe zili ndi fiber zingateteze ku khansa ya m'matumbo (,,).

Ngakhale palibe maphunziro omwe adalumikiza zipatso za chinjoka kuzinthu izi, zomwe zili ndi fiber zambiri zingakuthandizeni kukwaniritsa zomwe mumayendera tsiku lililonse.

Komabe, nkofunika kuzindikira kuti zakudya zopatsa mphamvu kwambiri zimatha kukhala ndi zovuta, makamaka ngati mumazolowera zakudya zochepa. Pofuna kupewa kusokonezeka m'mimba, onjezerani zakudya zanu pang'ono ndi pang'ono ndikumwa madzi ambiri.

Chipatso cha chinjoka chimapereka magalamu 7 a fiber nthawi zonse, ndikupangitsa kuti ikhale chisankho chabwino pokwaniritsa zosowa zanu za tsiku ndi tsiku.

4. Amalimbikitsa Kutulutsa Matenda Abwino

M'matumbo mwanu mumakhala zamoyo pafupifupi 100 thiriliyoni, kuphatikizapo mitundu yoposa 400 ya mabakiteriya ().

Akatswiri ambiri amakhulupirira kuti tizilombo toyambitsa matenda tingakhudze thanzi lanu. Kafukufuku waumunthu ndi zinyama adalumikizitsa kusamvana m'matumbo mwanu monga matenda a mphumu ndi matenda amtima ().

Popeza zipatso za chinjoka zimakhala ndi ma prebiotic, zitha kusintha mabakiteriya abwino m'matumbo mwanu (22).

Ma prebiotic ndi mtundu wa fiber womwe umalimbikitsa kukula kwa mabakiteriya athanzi m'matumbo mwanu.

Monga ulusi uliwonse, matumbo anu sangathe kuwang'amba. Komabe, mabakiteriya m'matumbo anu amatha kuwameza. Amagwiritsa ntchito ulusiwo ngati mafuta okula, ndipo mumapeza phindu.

Makamaka, zipatso za chinjoka zimalimbikitsa makamaka kukula kwa mabanja awiri a mabakiteriya athanzi: mabakiteriya a lactic acid ndi bifidobacteria (22, 23, 24).

Kugwiritsa ntchito ma prebiotic pafupipafupi kumachepetsa chiopsezo chotenga matenda m'matumbo ndi m'mimba. Izi ndichifukwa choti ma prebiotic amalimbikitsa kukula kwa mabakiteriya abwino, omwe ofufuza amakhulupirira kuti athana ndi zoyipa (,).

Mwachitsanzo, kafukufuku wapaulendo adawonetsa kuti iwo omwe amamwa ma prebiotic asanachitike komanso akamayenda adakumana ndi zovuta zochepa m'mimba ().

Kafukufuku wina akuwonetsanso kuti maantibiotiki amatha kuchepetsa zizindikiritso zamatumbo otupa komanso khansa ya m'matumbo. Tsoka ilo, izi sizikugwirizana (,).

Ngakhale kuchuluka kwa kafukufuku wokhudza maantibayotiki ndiabwino, kafukufuku wokhudzana ndi prebiotic wa zipatso za chinjoka amangolekezera pakuwunika kwa mayeso. Kafukufuku wowonjezereka amafunikira kuti adziwe momwe zimakhudzira matumbo amunthu.

Chipatso cha chinjoka chingalimbikitse kukula kwa mabakiteriya athanzi m'matumbo, omwe amalumikizidwa ndi kagayidwe kabwino ka m'mimba.

5. Imalimbitsa Chitetezo Cha M'thupi Lanu

Mphamvu ya thupi lanu yolimbana ndi matenda imadziwika ndi zinthu zingapo, kuphatikiza mtundu wa zakudya zanu.

Vitamini C ndi carotenoids mu zipatso za chinjoka zitha kulimbikitsa chitetezo chamthupi chanu ndikupewa matenda poteteza maselo anu oyera kuwonongeka (,).

Maselo oyera a m'thupi lanu amaukira ndi kuwononga zinthu zoipa. Komabe, ali ndi chidwi chachikulu pakuwonongeka ndi zopitilira muyeso zaulere (,).

Monga ma antioxidants amphamvu, vitamini C ndi carotenoids zimatha kusokoneza ma radicals aulere ndikuteteza maselo anu oyera kuti asavulazidwe.

Mavitamini a C omwe ali ndi vitamini C wambiri komanso ma carotenoids amatha kupereka mphamvu zolimbitsa thupi.

6. Limbikitsani Milingo Yotsika Yachitsulo

Chipatso cha chinjoka ndi imodzi mwazipatso zatsopano zomwe zimakhala ndi chitsulo.

Iron imagwira ntchito yofunikira potumiza mpweya mthupi lanu lonse. Imathandizanso pakuphwanya chakudya kukhala mphamvu ().

Tsoka ilo, anthu ambiri sapeza chitsulo chokwanira. M'malo mwake, akuti akuti 30% ya anthu padziko lapansi alibe chitsulo, zomwe zimapangitsa kuti chakudya chikhale chosowa kwambiri padziko lonse lapansi ().

Pofuna kuthana ndi chitsulo chochepa, ndikofunikira kudya zakudya zosiyanasiyana zachitsulo. Chitsulo chambiri chimaphatikizapo nyama, nsomba, nyemba, mtedza ndi chimanga.

Chipatso cha chinjoka chingakhale njira ina yabwino, popeza kutumikirako kumakhala ndi 8% ya zomwe mumadya tsiku lililonse (RDI). Mulinso vitamini C, yemwe amathandiza thupi lanu kuyamwa ayironi ().

Chipatso cha chinjoka chimapereka chitsulo pamodzi ndi vitamini C, chophatikiza chomwe chingathandize kuti thupi lanu likhale ndi mchere wofunika kwambiri.

7. Gwero Labwino la Magnesium

Chipatso cha chinjoka chimapereka magnesium yambiri kuposa zipatso zambiri, ndi 18% ya RDI yanu mu chikho chimodzi chokha.

Pafupipafupi, thupi lanu limakhala ndi 24g ya magnesium, kapena ounce imodzi ().

Ngakhale ndizochepa zomwe zikuwoneka ngati zazing'ono, mcherewo umapezeka m'maselo anu onse ndipo amatenga nawo mbali pazinthu zoposa 600 zamthupi mwanu ().

Mwachitsanzo, amatenga nawo mbali pazofunikira pakuchepetsa chakudya kukhala mphamvu, kupindika kwa minofu, kupanga mafupa komanso kupangidwa kwa DNA ().

Kafukufuku wowonjezereka amafunikira, koma ena akuwonetsa kuti kuchuluka kwa magnesium kumachepetsa chiopsezo cha matenda amtima ndi sitiroko ().

Kafukufuku akuwonetsanso kuti chakudya chokwanira mu magnesium chothandizira thanzi lamafupa (,).

Chipatso cha chinjoka ndiye gwero lalikulu la magnesium, chopatsa thanzi chofunikira pazopitilira 600 zamankhwala amthupi mwanu.

Momwe Mungadye Chipatso cha Chinjoka

Ngakhale khungu lakuda la chipatso cha chinjoka lingakhale loopsa, kudya chipatso ichi ndikosavuta.

Chinyengo ndikupeza imodzi yakupsa bwino.

Chipatso cha chinjoka chosapsa chidzakhala chobiriwira. Fufuzani chimodzi chofiira kwambiri. Mawanga ena ndi abwinobwino, koma zikwapu zokhala ngati zipsera zambiri zitha kuwonetsa kuti zapitirira. Monga avocado ndi kiwi, zipatso za chinjoka zakupsa ziyenera kukhala zofewa koma osati zoterera.

Umu ndi momwe mungadye chipatso chatsopano cha chinjoka:

1. Pogwiritsa ntchito mpeni wakuthwa, dulani pakati kutalika.
2. Sulani chipatsocho ndi supuni, kapena dulani zidutswa zazing'ono podula mizere yopingasa ndi yopingasa m'matumbo osadula. Kankhirani kumbuyo kwa khungu kuti muwulule ma cubes ndikuwachotsa ndi supuni kapena zala zanu.
3. Kuti musangalale, onjezerani masaladi, ma smoothies ndi yogurt, kapena ingokhalani ndi zokhazokha.

Muthanso kupeza zipatso za chinjoka mgawo lachisanu m'masitolo ena ogulitsira, zisanadulidwe ndikuduladula. Imeneyi ndi njira yabwino yopezera chotupitsa chomwe chimanyamula nkhonya zowirira michere.

Chipatso cha chinjoka ndichosavuta kukonzekera ndipo chitha kudyedwa chokha kapena kuwonjezeredwa ku masaladi, ma smoothies ndi yogurt.

Mfundo Yofunika Kwambiri

Chipatso cha chinjoka ndi chipatso chokoma chotentha chomwe ndiyofunika kuyesayesa.

Imakoma modabwitsa, imakupatsani utoto wa mbale yanu ndikupatsanso zakudya zofunikira, ulusi wa prebiotic ndi mankhwala opindulitsa - onse mu calorie yotsika akutumikira.

Ngati mukufuna njira yowonjezerapo mitundu yazipatso zomwe mumadya, zipatso za chinjoka ndi njira yabwino komanso yopindulitsa.