Kodi Msuzi Wobiriwira Uli Ndi Ubwino? Zomwe Muyenera Kudziwa

Zamkati

• Kodi msuzi wobiriwira ndi chiyani?
• Zopindulitsa zaumoyo
• Zowonongeka
• Zochepa kwambiri
• Mulole shuga wamagazi
• Itha kuvulaza impso zanu
• Kodi muyenera kuyamba kumwa madzi obiriwira?
• Mfundo yofunika

Msuzi wobiriwira ndi imodzi mwazinthu zazikulu zathanzi komanso thanzi lazazaka khumi zapitazi.

Anthu otchuka, othandizira pa TV, ma foodies, ndi olemba mabulogu abwinobwino onse amamwa - ndipo amalankhula zakumwa - msuzi wobiriwira.

Anthu okonda msuzi wobiriwira amaganiza kuti chakumwachi chimapereka maubwino ambiri azaumoyo, kuphatikiza chimbudzi, kuchepa thupi, kuchepa kwamatenda, komanso chitetezo chamthupi.

Ngakhale izi zitha kuwoneka ngati chisankho chodziwikiratu, madzi obiriwira amakhalanso ndi zovuta.

Nkhaniyi ikufotokoza zonse zomwe muyenera kudziwa za madzi obiriwira kuti muwone ngati mungawonjezere pazomwe mumachita.

Kodi msuzi wobiriwira ndi chiyani?

Madzi obiriwira ndi chakumwa chopangidwa kuchokera ku timadziti ta masamba obiriwira.

Palibe chovomerezeka chovomerezeka, koma zosakaniza wamba zimaphatikizapo udzu winawake, kale, Swiss chard, sipinachi, tirigu wa tirigu, nkhaka, parsley, ndi timbewu tonunkhira.

Popeza kuti msuzi wobiriwira umakonda kulawa zowawa, maphikidwe ambiri amawonjezera zipatso zochepa - zomwe zingakhale zobiriwira kapena zosakhala zobiriwira - kuti zizisangalatse ndikuthandizira kukometsetsa kwake. Zosankha zipatso zotchuka zimaphatikizapo maapulo, zipatso, kiwi, mandimu, malalanje, ndi manyumwa.

Omwe amamwa madzi obiriwira obiriwira kwambiri amakonda madzi atsopano, opangidwa ndi zokometsera, koma mutha kugula nawonso m'ma cafes apadera a juisi.

Msuzi wobiriwira wamalonda amapezekanso, koma mitundu ina imakhala ndi shuga wowonjezera, womwe umachepetsa kuchuluka kwa michere yakumwa. Kumwa shuga wochulukirapo kumalumikizananso ndi zovuta zina zingapo zathanzi.

Kuphatikiza apo, timadziti tambiri tobiriwira tomwe timabotolo timakhala tosakaniza. Njirayi imatenthetsa madziwo kuti aphe mabakiteriya owopsa ndikuwonjezera moyo wa alumali, koma atha kuwononga zina mwazakudya zotentha komanso mankhwala obzala m'madzi atsopano ().

Madzi obiriwira amapangidwa kuchokera ku masamba ndi masamba azitsamba zosiyanasiyana. Zipatso nthawi zambiri zimaphatikizidwa kuti zithetse bwino chomaliza.

Zopindulitsa zaumoyo

Msuzi wobiriwira sulowa m'malo mwa chakudya chopatsa thanzi komanso chopatsa thanzi, koma umagawana zabwino zambiri zomwe zimadza ndikudya zipatso ndi ndiwo zamasamba.

Zakudya zobiriwira zobiriwira ndi timadziti tawo ndizofunikira kwambiri zamavitamini, michere, ndi mankhwala opindulitsa. Mwachitsanzo, Swiss chard ndi kale zili ndi mavitamini A ndi K, pomwe tirigu wa tirigu amapereka vitamini C wambiri ndi ayoni (,,).

Kafukufuku akuwonetsa kuti kudya masamba obiriwira tsiku lililonse kungathandize kuchepetsa kutupa, chiwopsezo cha matenda amtima, komanso chiwopsezo cha kuchepa kwamaganizidwe okalamba (,).

Palinso umboni kuti mankhwala ena mumsuzi watsopano amatha kugwira ntchito ngati ma prebiotic, omwe amadyetsa ndikuthandizira kukula kwa mabakiteriya opindulitsa omwe amakhala munthawi yanu yam'mimba (,,).

Kudya koyambirira kwa ma prebiotic kumalumikizidwa ndi maubwino ambiri, kuphatikiza kudzimbidwa kuchepa, kukonza thupi, komanso chitetezo chamthupi ().

Kuphatikiza apo, anthu ambiri amawona kuti kumwa ndiwo zamasamba ndi zipatso ndi njira yosavuta komanso yolimbikitsira kudya zakudya zamtengo wapatali ().

Pomaliza, anthu ena, monga omwe adachitidwa opareshoni m'mimba kapena m'matumbo, atha kupindula ndi madzi obiriwira, chifukwa ndizosavuta kugaya. Kwa anthuwa, juicing ndi njira yayifupi mukachira.

Lankhulani ndi omwe amakuthandizani azaumoyo kapena wazakudya zamankhwala za juicing pazomwe mungachite.

Kudya veggie wobiriwira nthawi zonse kumachepetsa kutupa, komanso kuthandizira thanzi la mtima ndi ubongo. Madzi atsopano angathandizenso kulimbikitsa chimbudzi chathanzi. Komanso, anthu ena atha kupindula ndi juicing pakanthawi kochepa pomwe akuchira.

Zowonongeka

Ngakhale kumwa madzi obiriwira ndi njira yabwino yowonjezera kudya zakudya zosiyanasiyana zofunika, pali zovuta zingapo zomwe muyenera kuziganizira musanagule.

Zochepa kwambiri

Kuthira zipatso kapena ndiwo zamasamba kumachotsa ulusi wambiri ().

CHIKWANGWANI ndichofunikira pakudya bwino. Zakudya zokwanira zama fiber zimathandizira thanzi la mtima pothandiza kuthana ndi kuthamanga kwa magazi, shuga wamagazi, komanso kuchuluka kwama cholesterol. Zikhozanso kuthana ndi mavuto ena am'mimba, monga acid reflux, diverticulitis, ndi zilonda zam'mimba ().

Institute of Medicine imalimbikitsa kudya kwa magalamu 25 azimayi tsiku lililonse komanso magalamu 38 kwa amuna.

Popeza kuti madzi obiriwira alibe fiber yambiri, sayenera kugwiritsidwa ntchito m'malo mwa veggie kapena zipatso zanu.

Ngati mukuganiza zowonjezera msuzi wobiriwira mumachitidwe anu abwinobwino, musaiwale kudya zamasamba ndi zipatso zambiri.

Mulole shuga wamagazi

Ngati muli ndi matenda ashuga kapena matenda ena omwe amachititsa kuti shuga musamagwiritsidwe bwino, timadziti mwina sangakhale njira yabwino kwa inu.

Zakumwa izi zimakhala zopanda fiber komanso mapuloteni, michere iwiri yomwe imathandizira shuga wamagazi woyenera (,).

Madzimadzi obiriwira omwe amapangidwa ndimatumba okhaokha ndi otsika mu carbs ndipo mwina sangakhudze shuga lanu lamagazi. Komabe, ngati mumakonda madzi anu obiriwira ndi zipatso, shuga omwe ali mu chipatsocho atha kukulitsa kuwonjezeka kosafunikira m'magazi anu a magazi.

Mutha kuchepetsa izi mwakulumikiza msuzi wanu ndi chakudya kapena chotupitsa chomwe chimapatsa fiber ndi mapuloteni, monga ophwanya fulakesi ndi tchizi, timitengo ta veggie ndi saladi wa tuna, kapena oatmeal wokhala ndi mkaka wosasakaniza ndi batala wa amondi.

Izi zati, muyenera kukhala osamala makamaka ndi timadziti tomwe timagula m'sitolo, chifukwa izi zimatha kunyamula shuga wowonjezera. Chongani chizindikirocho ndikuwonetsetsa kuti zipatso kapena ndiwo zamasamba ndizokhazo.

Mutha kuyang'ananso chizindikiro cha zakudya zowonjezera shuga, zomwe ziyenera kukhala zero. Izi ndizosiyana ndi "shuga wathunthu," yemwe adzawerengera shuga wachilengedwe wopezeka zipatso.

Itha kuvulaza impso zanu

Kumwa madzi obiriwira pang'ono kumathandizira kuti muzidya michere yambiri, koma kumwa kwambiri kumatha kuyambitsa mavuto ena.

Zomera zobiriwira ndizopangira oxalic acid, kapena oxalate, yomwe imawerengedwa kuti ndi yopanda thanzi chifukwa imamangirirana ndi michere mu chakudya ndikuletsa gawo lanu lakugaya chakudya kuyamwa.

Kuchuluka kwa ma oxalates omwe mumadya kuchokera ku masamba onse pazakudya zopatsa thanzi sikowopsa. Komabe, timadziti tamtundu wobiriwira timakonda kukhala timagulu ta oxalate.

Ma oxalates ochulukirapo amatha kubweretsa zovuta m'thupi, kuphatikiza impso ngakhale kulephera kwa impso ().

Zovuta zingapo zaposachedwa zakufa kwa impso zoopsa zimachitika chifukwa chodya oxalate yochulukirapo kuchokera ku timadziti tobiriwira ndi ma smoothies omwe amaphatikizidwa poyeretsa kapena kusala kudya (,).

Ngakhale madzi amayeretsa, kuchotsa mavitamini, ndi kusala kudya ndizofala, kudalira madzi obiriwira - kapena madzi ena aliwonse - monga gwero lokhalo la zakudya sizofunikira ndipo zitha kuwononga thanzi lanu.

Ngati mukukonzekera kuphatikiza juwisi wobiriwira muzakudya zanu, sewerani motetezeka mwa kudya pang'ono komanso kudya zakudya zopatsa thanzi zomwe zimaphatikizapo zakudya zosiyanasiyana.

Madzi obiriwira amakhala athanzi akagwiritsidwa ntchito pang'ono koma alibe michere yambiri yofunikira ngati fiber. Komanso, kumwa kwambiri kungawononge shuga ndi magazi anu a impso.

Kodi muyenera kuyamba kumwa madzi obiriwira?

Ngakhale madzi obiriwira nthawi zambiri amagulitsidwa ngati mankhwala-onse okhala ndi mphamvu zochiritsira zapadera, sizimakupatsani chilichonse chomwe simungapeze pakudya masamba ndi zipatso.

Mwakutero, chakumwachi sichingafanane.

Izi zati, imatha kukhala gawo lopatsa thanzi la zakudya zanu bola mukamamwa pang'ono osagwiritsa ntchito m'malo mwa ziweto zonse ndi zipatso. Kuphatikiza apo, mutha kuyiona kuti ndi njira yosavuta yolimbikitsira kudya kwanu michere yambiri.

Ingokumbukirani kuti muwerenge zolemba za chakudya mukamagula mitundu yomwe idagulidwa m'sitolo, chifukwa zimatha kukhala ndi shuga wowonjezera. Ngati muli ndi matenda ashuga kapena shuga wina wamagazi, mungafunenso kudzipereka kwa iwo omwe ali ndi masamba okha.

Pomaliza, kumbukirani kuti simungadalire juzi kuti mukwaniritse zosowa zonse za thupi lanu.

Madzi obiriwira samapereka zabwino zilizonse kuposa zomwe zimakhudzana ndi zipatso zatsopano. Komabe, ngati zingakuthandizeni kupeza zakudya zambiri m'zakudya zanu, ndizotetezeka komanso zathanzi pang'ono.

Mfundo yofunika

Madzi obiriwira amachokera m'masamba obiriwira monga kale, sipinachi, ndi udzu winawake. Msuzi wina wobiriwira amathanso kukhala ndi zipatso.

Chakumwa ichi ndi gwero labwino la michere yambiri ndi zomerazi zomwe zimathandizira thanzi la mtima, chimbudzi, ndi chitetezo chamthupi. Komabe, ikusowa michere ndipo imatha kuchititsa kuti magazi azisamalidwa bwino kapena azikhala ndi impso ngati zidya mopitirira muyeso.

Ngati mumamwa madzi obiriwira, onetsetsani kuti mumadya pang'ono pang'ono ndikuwaphatikiza ngati gawo la chakudya choyenera.