Zakudya 8 Zomwe Zili Ndi Mkuwa Wambiri

Zamkati

• 1. Chiwindi
• 2. Mbalamezi
• 3. Spirulina
• 4. Bowa la Shiitake
• 5. Mtedza ndi Mbewu
• 6. Nkhanu
• 7. Masamba Obiriwira
• 8. Chokoleti Yamdima
• Mfundo Yofunika Kwambiri

Mkuwa ndi mchere womwe thupi lanu limafunikira pang'ono kuti mukhale ndi thanzi labwino.

Zimagwiritsa ntchito mkuwa kupanga maselo ofiira, mafupa, minofu yolumikizana ndi michere yambiri.

Mkuwa umathandizanso pakupanga ma cholesterols, magwiridwe antchito achitetezo amthupi mwanu ndikukula ndi kukula kwa makanda m'mimba ().

Ngakhale zimangofunika pang'ono pokha, ndizofunikira mchere - kutanthauza kuti muyenera kuzipeza kuchokera pazakudya zanu chifukwa thupi lanu sizingathe kuzipanga zokha.

Ndikulimbikitsidwa kuti akulu azitenga 900 mcg zamkuwa patsiku.

Komabe, ngati muli ndi pakati kapena mukuyamwitsa, muyenera kupeza pang'ono - 1 mg kapena 1.3 mg patsiku, motsatana.

Nazi zakudya 8 zamkuwa zamkuwa.

1. Chiwindi

Zakudya zam'thupi - monga chiwindi - ndizopatsa thanzi kwambiri.

Amapereka michere yambiri, kuphatikiza vitamini B12, vitamini A, riboflavin (B2), folate (B9), iron ndi choline (2).

Chiwindi ndi gwero labwino kwambiri lamkuwa.

M'malo mwake, chidutswa chimodzi (67 magalamu) a chiwindi cha ng'ombe chimakupatsani 10.3 mg ya mkuwa - 1,144% ya Reference Daily Intake (RDI) (3).

Kuti muwonjezere kukoma ndi zest pachiwindi, yesetsani kuyika ndi anyezi kapena kuyisakaniza ndi burger patties ndi stews.

Komabe, kuchuluka kwa vitamini A m'chiwindi kumatha kuvulaza ana osabadwa. Chifukwa chake, amayi apakati ayenera kupewa zakudya zomwe zimakhala ndi vitamini A wambiri, kuphatikiza chiwindi ().

Chidule Chiwindi ndi nyama yopatsa thanzi kwambiri. Chigawo chimodzi chokha cha chiwindi cha ng'ombe chimadzitamandira maulendo 11 a RDI pamkuwa, komanso zakudya zina zofunika.

2. Mbalamezi

Oyster ndi mtundu wa nkhono zomwe nthawi zambiri zimawoneka ngati zokoma. Amatha kutumizidwa kuphika kapena yaiwisi, kutengera zomwe mumakonda.

Zakudya zam'nyanjazi ndizochepa kwambiri ndipo zimakhala ndi michere yambiri monga zinc, selenium ndi vitamini B12.

Kuphatikiza apo, oyster ndi gwero labwino lamkuwa, kupereka 7.6 mg pa ma ounike 3.5 (100 magalamu) - kapena 844% a RDI (5).

Mutha kukhala ndi nkhawa yodya nkhono ndi nkhono zina chifukwa chokhala ndi cholesterol yambiri.

Komabe, pokhapokha mutakhala ndi vuto linalake losadziwika bwino, cholesterol yazakudya yomwe imapezeka muzakudya monga oysters sizingakweze kwambiri magazi anu a cholesterol ().

Kumbukirani kuti oyisitara yaiwisi amakhala pachiwopsezo cha poyizoni wazakudya, chifukwa chake sakulimbikitsidwa kwa amayi apakati kapena anthu omwe ali ndi chitetezo chamthupi ().

Chidule Pa ma ola 3.5 (magalamu 100), oyster amakhala ndi 8.5 nthawi RDI yamkuwa. Nsombazi zimakhala ndi zinc, selenium ndi vitamini B12.

3. Spirulina

Spirulina ndi chakudya chowonjezera chopangidwa ndi cyanobacteria, kapena algae wabuluu wobiriwira.

Atadyedwa ndi Aaziteki akale, idakumbukiranso ngati chakudya chathanzi NASA itatha kuyigwiritsa ntchito ngati chakudya chowonjezera kwa akatswiri azomwe akuchita mlengalenga (, 9).

Gramu ya gramu, spirulina ndi yopatsa thanzi kwambiri. Supuni imodzi (7 magalamu) imakhala ndi ma calories 20 koma imanyamula magalamu 4 a mapuloteni, 25% ya RDI ya vitamini B2 (riboflavin), 17% ya RDI ya vitamini B1 (thiamine) ndi 11% ya RDI yachitsulo (10).

Mtengo womwewo umapereka 44% ya RDI yamkuwa.

Spirulina nthawi zambiri imasakanizidwa ndi madzi kuti apange chakumwa chobiriwira. Komabe, ngati simukukonda kukoma kwake kwachilendo, mutha kuwonjezera pamasheya, ma smoothies kapena phala kuti musinthe kukoma.

Chidule Spirulina, chowonjezera chouma chopangidwa ndi algae wabuluu wobiriwira, ndi chopatsa thanzi kwambiri - supuni imodzi (7 magalamu) imapereka pafupifupi theka la zosowa zanu zamkuwa zamasiku onse.

4. Bowa la Shiitake

Bowa la Shiitake ndi mtundu wa bowa wodyedwa, wochokera ku East Asia, womwe umakhala ndi kukoma kwa umami mwamphamvu.

Bowa wouma wa shiitake (15 magalamu) amapereka ma calories a 44, magalamu awiri a fiber ndi michere yambiri, kuphatikiza selenium, manganese, zinc, folate ndi mavitamini B1, B5, B6 ndi D (11).

Gawo ili likuwonetsanso 89% ya RDI yamkuwa.

Chidule Bowa wambiri wouma wa shiitake amanyamula pafupifupi zosowa zanu za tsiku ndi tsiku zamkuwa. Amakhalanso olemera ndi zakudya zina zofunika.

5. Mtedza ndi Mbewu

Mtedza ndi mbewu ndi nyumba zazing'ono zopatsa thanzi.

Amakhala ndi fiber, mapuloteni komanso mafuta athanzi, komanso mitundu yambiri yazakudya.

Ngakhale mtedza ndi mbewu zosiyanasiyana zimakhala ndi michere yosiyanasiyana, zambiri zimakhala ndi mkuwa wochuluka.

Mwachitsanzo, 1 ounce (28 magalamu) a ma almond kapena ma cashews amakhala ndi 33% ndi 67% ya RDI, motsatana (12, 13).

Kuphatikiza apo, supuni (9 magalamu) a nthangala za zitsamba imanyamula 44% ya RDI (14).

Mutha kusangalala ndi mtedza ndi mbewu monga chotupitsa chodziyimira payokha, pamwamba pa saladi kapena kuphika mkate kapena casserole.

Chidule Mtedza ndi mbewu - makamaka maamondi, ma cashews ndi nthangala za zitsamba - ndizochokera ku mkuwa. Kuphatikiza apo, ali ndi michere yambiri, mapuloteni komanso mafuta athanzi.

6. Nkhanu

Ma lobster ndi nkhono zikuluzikulu, zaminyewa zomwe zimakhala pansi panyanja.

Thupi lawo lokoma limawapangitsa kukhala otchuka kuwonjezera pa msuzi ndi ma bisiki, ngakhale amathanso kutumikiridwa paokha.

Nyama ya lobster imakhala ndi mafuta ochepa, mapuloteni ambiri komanso odzaza mavitamini ndi michere, kuphatikiza selenium ndi vitamini B12.

Komanso ndi gwero labwino kwambiri lamkuwa.

M'malo mwake, 3-ounce (85-gramu) yogulitsa nkhanu imakhala ndi 178% yodziwika bwino ya RDI (15).

Chosangalatsa ndichakuti, ngakhale ili ndi mafuta ochepa, nkhanu imakhalanso ndi cholesterol yambiri.

Komabe, cholesterol yodyera imakhudza pang'ono mafuta m'magazi mwa anthu ambiri, chifukwa chake kuchuluka kwa nkhanu sikuyenera kukhala kovuta ().

Chidule Lobster ndi nsomba zam'madzi zokoma zomwe zili ndi mafuta ochepa, mapuloteni ambiri komanso gwero labwino kwambiri lamkuwa, zopatsa 178% ya RDI mu 3-ounce (85-gramu) yotumikirapo.

7. Masamba Obiriwira

Masamba obiriwira monga sipinachi, kale ndi Swiss chard ndi athanzi kwambiri, amadzitamandira michere monga fiber, vitamini K, calcium, magnesium ndi folate m'makilogalamu ochepa.

Mitengo yambiri yamasamba imakhala ndi mkuwa wochulukirapo.

Mwachitsanzo, Swiss chard yophika imapereka 33% ya RDI yamkuwa mu kapu imodzi (173 magalamu) (17).

Maluwa ena ali ndi ndalama zofananira, ndi chikho (180 magalamu) cha sipinachi yophika yomwe imasunganso 33% ya RDI (18).

Amadyera akhoza kusangalala yaiwisi mu saladi, yophika mu mphodza kapena kuwonjezerapo ngati mbali yazakudya zambiri kuti zipititse patsogolo michere yawo ndi mkuwa.

Chidule Masamba obiriwira ngati Swiss chard ndi sipinachi ndizopatsa thanzi kwambiri, zowonjezera mkuwa pazakudya zanu.

8. Chokoleti Yamdima

Chokoleti chamdima chimakhala ndi zotupa zambiri za cocoa - komanso mkaka wochepa ndi shuga - kuposa chokoleti wamba.

Chokoleti chakuda chimakhala ndi ma antioxidants, fiber ndi michere yambiri.

Mwachitsanzo, bala ya gramu 100 ya chokoleti chakuda - yokhala ndi zolimba za cocoa 70-85% - imapereka magalamu 11 a fiber, 98% ya RDI ya manganese ndi 67% ya RDI yachitsulo (19).

Bala lomwelo lilinso ndi 200% yayikulu ya RDI yamkuwa.

Kuphatikiza apo, kudya chokoleti chakuda ngati gawo la zakudya zopatsa thanzi kumalumikizidwa ndikuwongolera pazinthu zingapo zoopsa zamatenda amtima (,,).

Komabe, samalani kuti musadye chokoleti chakuda. Chikhalirebe chakudya chambiri chodzadza ndi mafuta ndi shuga.

Chidule Chokoleti chamdima ndichakudya chabwino chomwe chimapatsa zosakaniza zopindulitsa, kuphatikiza mkuwa. Chipika chimodzi chokha chingakupatseni zosowa zamkuwa zanu zowirikiza.

Mfundo Yofunika Kwambiri

Mkuwa - womwe ndi wofunikira kwambiri paumoyo wanu - umapezeka muzakudya zambiri, kuyambira nyama mpaka masamba.

Makamaka magwero abwino amaphatikizapo oyisitara, mtedza, mbewu, bowa wa shitake, nkhanu, chiwindi, masamba obiriwira ndi chokoleti chakuda.

Kuti mupewe kusowa, onetsetsani kuti mwaphatikizira magawo awa pazakudya zanu.