Nyemba 9 Zapamwamba Kwambiri Ndi Nyemba Zomwe Mungadye

Zamkati

• 1. Nkhuku
• 2. Maluwa
• 3. Nandolo
• 4. Nyemba za Impso
• 5. Nyemba zakuda
• 6. Mbewu za soya
• 7. Nyemba za Pinto
• 8. Nyemba Zankhondo
• 9. Mtedza
• Mfundo Yofunika Kwambiri

Nyemba ndi nyemba ndi zipatso kapena mbewu za banja lazomera lomwe limatchedwa Zamgululi Amakonda kudyedwa padziko lonse lapansi ndipo amapangira mavitamini ndi mavitamini a B ambiri.

Amakhalanso m'malo mwa nyama monga gwero la mapuloteni a zamasamba.

Nyemba ndi nyemba zimakhala ndi maubwino angapo azaumoyo, kuphatikizapo kuchepetsa mafuta m'thupi, kuchepa kwa shuga m'magazi ndikuwonjezera mabakiteriya athanzi.

Nayi nyemba zisanu ndi zinayi zabwino kwambiri ndi nyemba zomwe mungadye, ndi chifukwa chake zili zabwino kwa inu.

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

1. Nkhuku

Nkhuku zomwe zimadziwikanso kuti garbanzo nyemba ndizomwe zimayambitsa fiber ndi mapuloteni.

Kafukufuku wambiri wasayansi awonetsa kuti nyemba ndi nyemba monga nandolo zitha kuthandiza kuchepetsa kunenepa, zinthu zomwe zingayambitse matenda amtima komanso kuthekera koopsa kwa khansa, makamaka ikalowa m'malo mwa nyama yofiira mu zakudya (,,,,).

Chikho chimodzi (164 magalamu) a nsawawa yophika imakhala pafupifupi (6):

• Ma calories: 269
• Mapuloteni: Magalamu 14.5
• CHIKWANGWANI: 12.5 magalamu
• Folate (vitamini B9): 71% ya RDI
• Manganese: 84% ya RDI
• Mkuwa: 29% ya RDI
• Chitsulo: 26% ya RDI

Chickpeas ndiopindulitsa kwambiri pakuchepetsa shuga wamagazi ndikuwonjezera mphamvu ya insulin poyerekeza ndi zakudya zina zamafuta ambiri ().

Pakafukufuku wa azimayi 19, omwe adadya chakudya chokhala ndi ma ola 1.7 (50 magalamu) a nsawawa anali ndi shuga wambiri m'magazi komanso insulin kuposa omwe amadya mkate wofanana kapena zakudya zina zopangidwa ndi tirigu ().

Mofananamo, kafukufuku wina wa anthu 45 adawonetsa kuti kudya ma ounice 26 (magalamu 728) a nsawawa sabata iliyonse kwa masabata 12 kwachepetsa kwambiri insulin ().

Kudya nandolo kungathandizenso kuchuluka kwama cholesterol.

Kafukufuku wochuluka wasonyeza kuti nsawawa zingachepetse mafuta onse a cholesterol komanso "oyipa" otsika-lipoprotein (LDL) cholesterol, zomwe zimayambitsa matenda amtima (,).

Matumbo anu ndi mabakiteriya opindulitsa omwe ali mkati mwake amathandiza kwambiri pazinthu zambiri zaumoyo wanu, kotero kudya zakudya zomwe zimakhala ndi zotupa m'matumbo ndizothandiza kwambiri.

Kafukufuku wochuluka wasonyeza kuti zakudya zomwe zili ndi nandolo zingathandizenso kukonza matumbo ndikuchepetsa kuchuluka kwa mabakiteriya oyipa m'matumbo (,).

Pezani nkhuku zingapo pa intaneti.

ChiduleChickpeas ndi gwero lalikulu la fiber ndi folate, ndipo amakhalanso ndi ma calories ochepa. Amatha kuthandiza kuchepetsa shuga m'magazi, kuchepetsa mafuta m'magazi komanso kukonza thanzi m'matumbo.

2. Maluwa

Lentili ndi gwero lalikulu la mapuloteni osadya nyama ndipo zimatha kukhala zowonjezera ku supu ndi mphodza. Amakhalanso ndi maubwino angapo azaumoyo (14).

Chikho chimodzi (198 magalamu) cha mphodza zophika chili ndi pafupifupi (15):

• Ma calories: 230
• Mapuloteni: 17.9 magalamu
• CHIKWANGWANI: 15.6 magalamu
• Folate (vitamini B9): 90% ya RDI
• Manganese: 49% ya RDI
• Mkuwa: 29% ya RDI
• Thiamine (vitamini B1): 22% ya RDI

Mofanana ndi nandolo, mphodza zingathandize kuchepetsa shuga m'magazi poyerekeza ndi zakudya zina.

Pakafukufuku wa amuna 24, omwe adapatsidwa msuzi wa pasitala ndi phwetekere wokhala ndi mphodza adadya kwambiri panthawi yakudya ndipo anali ndi shuga wotsika kwambiri kuposa omwe amadya chakudya chomwecho opanda mphodza ().

Kafukufuku wina wa anthu opitilira 3,000 adapeza kuti omwe amadya kwambiri mphodza ndi nyemba zina amakhala ndi matenda ashuga ().

Izi zitha kukhala chifukwa cha mphodza zomwe zimakhala m'matumbo.

Kafukufuku wina wasonyeza kuti mphodza amapindulitsa m'matumbo mwa kukonza matumbo ndikuchepetsa m'mimba momwe mungathere, zomwe zingathandize kugaya chakudya ndikupewa ma spikes mu shuga wamagazi (,).

Pomaliza, ziphuphu za mphodza zingathandizenso kukhala ndi thanzi la mtima pochepetsa "cholesterol choyipa" cha LDL ndikuchulukitsa "chabwino" HDL cholesterol ().

Gulani mphodza pa intaneti.

ChiduleLenti ndi gwero lalikulu la mapuloteni osadya nyama ndipo amachepetsa shuga m'magazi poyerekeza ndi zakudya zina zomwe zili ndi chakudya chambiri.

3. Nandolo

Nandolo ndi mtundu wa nyemba, ndipo pali mitundu ingapo.

Chikho chimodzi (magalamu 160) cha nandolo zophika chili ndi pafupifupi (21):

• Ma calories: 125
• Mapuloteni: 8.2 magalamu
• CHIKWANGWANI: 8.8 magalamu
• Folate (vitamini B9): 24% ya RDI
• Manganese: 22% ya RDI
• Vitamini K: 48% ya RDI
• Thiamine (vitamini B1): 30% ya RDI

Monga nyemba zina zambiri, nandolo ndi gwero lalikulu la fiber ndi mapuloteni. Kafukufuku wambiri wasonyeza pea fiber ndi mapuloteni, omwe atha kugwiritsidwa ntchito ngati zowonjezera, kuti akhale ndi maubwino angapo azaumoyo.

Kafukufuku wina wa anthu 23 omwe anali onenepa kwambiri komanso anali ndi cholesterol yambiri adapeza kuti kudya ma ounizi 1.8 (50 magalamu) a ufa wa nsawawa patsiku kwa masiku 28 kwachepetsa kwambiri kukana kwa insulin ndi mafuta am'mimba, poyerekeza ndi ufa wa tirigu ().

Mtedza wa nsawawa ndi michere ya mtola zasonyezanso zopindulitsa zofananira m'maphunziro ena pochepetsa kuchuluka kwa insulin ndi shuga m'magazi mukatha kudya, kuchepetsa triglycerides wamagazi ndikuwonjezera kukhutira (,,).

Chifukwa CHIKWANGWANI chimadyetsa mabakiteriya athanzi m'matumbo mwanu, michere ya mtola imathandizanso kukhala ndi thanzi m'matumbo. Kafukufuku wina adawonetsa kuti imatha kukulitsa chimbudzi mwa okalamba ndikuchepetsa kugwiritsa ntchito mankhwala ofewetsa tuvi tolimba ().

Zingathandizenso kukula kwa mabakiteriya athanzi m'matumbo, monga Lactobacilli ndipo Bifidobacteria. Mabakiteriyawa amatulutsa mafuta amfupi, omwe amathandizira kulimbikitsa thanzi m'matumbo ().

Gulani nandolo pano.

ChiduleNandolo ndi gwero lalikulu la CHIKWANGWANI ndi zomanga thupi, zomwe zingathandize kuchepetsa shuga m'magazi ndi insulin kukana. Pea fiber ndi mapuloteni amathandizanso m'matumbo athanzi.

4. Nyemba za Impso

Nyemba za impso ndi imodzi mwa nyemba zomwe zimakonda kudya, ndipo nthawi zambiri zimadyedwa ndi mpunga. Ali ndi maubwino angapo azaumoyo.

Chikho chimodzi (256 magalamu) a nyemba zophika zophika zimakhala ndi (28):

• Ma calories: 215
• Mapuloteni: 13.4 magalamu
• CHIKWANGWANI: 13.6 magalamu
• Folate (vitamini B9): 23% ya RDI
• Manganese: 22% ya RDI
• Thiamine (vitamini B1): 20% ya RDI
• Mkuwa: 17% ya RDI
• Chitsulo: 17% ya RDI

Zakudya zomwe zili ndi michere yambiri, monga nyemba za impso, zitha kuthandiza kuchepetsa kuyamwa kwa shuga m'magazi motero kumachepetsa shuga.

Kafukufuku wina wa anthu 17 omwe ali ndi matenda a shuga amtundu wa 2 adapeza kuti kudya nyemba za impso ndi mpunga kunachepetsa kwambiri kukwera kwa shuga wamagazi mukatha kudya, poyerekeza ndi mpunga wokha ().

Pamodzi ndi shuga wambiri wamagazi, kunenepa kumakhalanso chiwopsezo cha matenda ashuga komanso kagayidwe kachakudya, koma nyemba za impso zimatha kuchepetsa izi.

Kafukufuku wina adawonetsa kuti chotsitsa cha nyemba zoyera za impso chitha kuthandiza kuchepetsa thupi komanso mafuta ().

Amuna ndi akazi makumi atatu onenepa kwambiri omwe adatenga chowonjezera masiku 30 adataya makilogalamu 5.5 olemera kwambiri komanso mafuta ochulukirapo komanso kuzungulira m'chiuno kuposa omwe adatenga malowa.

Gulani nyemba za impso pa intaneti.

ChiduleNyemba za impso zimakhala ndi michere yambiri ndipo zitha kuthandiza kuchepetsa kukwera kwa shuga wamagazi komwe kumachitika mukatha kudya.

5. Nyemba zakuda

Monga nyemba zina zambiri, nyemba zakuda ndizopatsa mphamvu kwambiri, zomanga thupi komanso zamafuta. Ndiwo chakudya chofunikira kwambiri ku Central ndi South America.

Chikho chimodzi (magalamu 172) cha nyemba zakuda zophika chili ndi pafupifupi (31):

• Ma calories: 227
• Mapuloteni: 15.2 magalamu
• CHIKWANGWANI: Magalamu 15
• Folate (vitamini B9): 64% ya RDI
• Manganese: 38% ya RDI
• Mankhwala enaake a: 30% ya RDI
• Thiamine (vitamini B1): 28% ya RDI
• Chitsulo: 20% ya RDI

Nyemba zakuda zingathandizenso kuchepetsa kukwera kwa shuga m'magazi komwe kumachitika mukatha kudya, zomwe zingathandize kuchepetsa chiopsezo cha matenda ashuga komanso kunenepa ().

Izi zimathandiza chifukwa nyemba zakuda zimakhala ndi m'munsi glycemic index poyerekeza ndi zakudya zina zambiri zopatsa mphamvu. Izi zikutanthauza kuti zimayambitsa kuchepa kwa shuga m'magazi mukatha kudya.

Kafukufuku angapo wasonyeza kuti ngati anthu adya nyemba zakuda ndi mpunga, nyembazo zitha kuchepetsa kukwera kwa shuga wamagazi poyerekeza ndi pomwe anthu amadya mpunga wokha. Nyemba zakuda zimayambitsanso shuga wotsika magazi kuposa buledi (,).

Gulani nyemba zakuda pa intaneti.

ChiduleNyemba zakuda zimathandiza kuchepetsa kuchuluka kwa shuga wamagazi mukatha kudya poyerekeza ndi zakudya zina zamafuta ambiri, monga mpunga ndi mkate.

6. Mbewu za soya

Soya amagwiritsidwa ntchito nthawi zambiri ku Asia m'njira zosiyanasiyana, kuphatikiza tofu. Ali ndi maubwino osiyanasiyana azaumoyo.

Chikho chimodzi (172 magalamu) a nyemba zophika zophika zili ndi pafupifupi (34):

• Ma calories: 298
• Mapuloteni: 28.6 magalamu
• CHIKWANGWANI: 10.3 magalamu
• Manganese: 71% ya RDI
• Chitsulo: 49% ya RDI
• Phosphorus: 42% ya RDI
• Vitamini K: 41% ya RDI
• Riboflavin (vitamini B2): 29% ya RDI
• Folate (vitamini B9): 23% ya RDI

Kuphatikiza pa michere imeneyi, soya amakhala ndi ma antioxidants ambiri omwe amatchedwa isoflavones, omwe amathandizira pazambiri zathanzi lawo.

Pali umboni wambiri wosonyeza kuti kudya nyemba za soya ndi ma islavlav awo kumayenderana ndi kuchepa kwa khansa.

Komabe, ambiri mwa maphunzirowa ndi owonera, kutanthauza kuti zomwe ophunzirawo sanadye sizinayendetsedwe, chifukwa chake pakhoza kukhala zinthu zina zomwe zimakhudza chiwopsezo cha khansa.

Kafukufuku wamkulu wophatikiza zotsatira za maphunziro ena 21 adapeza kuti kudya soya wambiri kumalumikizidwa ndi chiopsezo chochepa cha 15% m'mimba ndi khansa zina zam'mimba. Soya amawoneka kuti ndi othandiza makamaka mwa akazi ().

Kafukufuku wina adapeza zotsatira zofananira za soya pa khansa ya m'mawere. Komabe, zotsatirazi zinali zochepa kwambiri ndipo zotsatira zake sizinali zomveka ().

Zambiri mwazabwinozi zitha kuchitika chifukwa chakuti ma sooflavones a soya ndi phytoestrogens. Izi zikutanthauza kuti amatha kutsanzira zotsatira za estrogen m'thupi, zomwe zimachepa pakutha.

Kafukufuku wamkulu wa azimayi 403 omwe atha msambo atha kumwalira atapeza kuti kutenga ma isoflavones a soya kwa zaka ziwiri, kuphatikiza pa calcium ndi vitamini D, zidachepetsa kwambiri kutayika kwa mafupa komwe kumachitika pakutha kwa thupi ().

Mapuloteni a soya ndi phytoestrogens a soya amathanso kuthandizira kuchepetsa zoopsa zingapo za matenda amtima, kuphatikiza kuthamanga kwa magazi ndi cholesterol m'magazi (,).

Nayi nyemba za soya zomwe mungasankhe.

ChiduleSoya ndi ma antioxidants omwe ali nawo atha kuthandiza kuchepetsa khansa, kuchepetsa ziwopsezo zamatenda amtima ndikuchepetsa kuchepa kwa mafupa a menopausal.

7. Nyemba za Pinto

Nyemba za Pinto ndizofala ku Mexico. Nthawi zambiri amadyedwa ngati nyemba zathunthu, kapena osenda komanso okazinga.

Chikho chimodzi (171 magalamu) a nyemba zophika zophika zili ndi pafupifupi (40):

• Ma calories: 245
• Mapuloteni: 15.4 magalamu
• CHIKWANGWANI: 15.4 magalamu
• Folate (vitamini B9): 74% ya RDI
• Manganese: 39% ya RDI
• Mkuwa: 29% ya RDI
• Thiamine (vitamini B1): 22% ya RDI

Nyemba za Pinto zitha kuthandiza kuchepetsa cholesterol yamagazi.

Kafukufuku wa anthu 16 adapeza kuti kudya chikho chimodzi cha 1/2 cha nyemba zatsiku ndi tsiku kwamasabata asanu ndi atatu kunachepetsa kwambiri cholesterol yonse komanso cholesterol "choyipa" cha LDL m'magazi ().

Kafukufuku wina adawonetsa kuti nyemba za pinto zitha kuchepetsa cholesterol ya LDL komanso kuwonjezera kupanga kwa propionate, asidi wamafuta ochepa omwe amapangidwa ndi m'matumbo mabakiteriya. Propionate ndi yabwino kwa thanzi m'matumbo ().

Monga nyemba zina zambiri, nyemba zingathe kuchepetsa kukwera kwa shuga wamagazi komwe kumachitika mukadya chakudya ().

Gulani nyemba za pinto pano.

ChiduleNyemba za Pinto zitha kuthandiza kuchepetsa cholesterol yamagazi, shuga wamagazi komanso kukhalabe ndi thanzi m'matumbo. Amatha kudyedwa kwathunthu kapena yosenda.

8. Nyemba Zankhondo

Nyemba za Navy, zomwe zimadziwikanso kuti nyemba za haricot, ndizomwe zimayambitsa ma fiber, mavitamini a B ndi mchere.

Chikho chimodzi (182 magalamu) cha nyemba zophika zophika (pafupifupi 43):

• Ma calories: 255
• Mapuloteni: 15.0 magalamu
• CHIKWANGWANI: 19.1 magalamu
• Folate (vitamini B9): 64% ya RDI
• Manganese: 48% ya RDI
• Thiamine (vitamini B1): 29% ya RDI
• Mankhwala enaake a: 24% ya RDI
• Chitsulo: 24% ya RDI

Nyemba za Navy zimawoneka kuti zimathandizira kuchepetsa zizindikiritso zamatenda am'magazi, mwina chifukwa chazambiri zakuthambo.

Kafukufuku wosangalatsa wa ana 38 omwe anali ndi cholesterol yachilendo yamagazi anapeza kuti iwo omwe amadya muffin kapena smoothie wokhala ndi magalamu 17.5 a ufa wa nyemba tsiku lililonse kwa milungu inayi anali ndi ma cholesterol a HDL athanzi ().

Zotsatira zofananira zapezeka mwa akulu.

Kafukufuku wokhudza anthu onenepa kwambiri komanso onenepa kwambiri adapeza kuti kudya makapu 5 (910 magalamu) a nyemba za navy ndi nyemba zina sabata iliyonse zinali zothandiza monga upangiri wazakudya pochepetsa kuzungulira kwa m'chiuno, shuga wamagazi ndi kuthamanga kwa magazi ().

Kafukufuku wina wocheperako apezanso zotsatira zofananira ().

Gulani nyemba za navy pa intaneti.

ChiduleNyemba za m'nyanja zimakhala ndi ulusi wambiri ndipo zitha kuthandiza kuchepetsa chiopsezo cha matenda amadzimadzi. Amakhalanso ndi michere yambiri yofunika.

9. Mtedza

Chochititsa chidwi ndi chakuti mtedza ndi nyemba, zomwe zimawasiyanitsa ndi mitundu ina yambiri ya mtedza.

Mtedza ndi gwero labwino la mafuta a monounsaturated, mafuta a polyunsaturated, protein ndi mavitamini a B.

Chikho chimodzi (73 magalamu) cha chiponde chili ndi pafupifupi (47):

• Ma calories: 427
• Mapuloteni: Magalamu 17.3
• CHIKWANGWANI: 5.9 magalamu
• Mafuta okhuta: 5 magalamu
• Manganese: 76% ya RDI
• Niacin: 50% ya RDI
• Mankhwala enaake a: 32% ya RDI
• Folate (vitamini B9): 27% ya RDI
• Vitamini E: 25% ya RDI
• Thiamine (vitamini B1): 22% ya RDI

Chifukwa chokhala ndi mafuta okwanira monounsaturated, mtedza umatha kukhala ndi maubwino angapo azaumoyo ngati ungalowe m'malo mwa zina mwa zakudya.

Kafukufuku wowerengeka wamkulu wapeza kuti kudya mtedza kumayenderana ndi chiopsezo chochepa chomwalira pazifukwa zosiyanasiyana, kuphatikizapo matenda amtima, sitiroko, khansa ndi matenda ashuga ().

Chochititsa chidwi, batala wa chiponde sakuwoneka kuti ulibe phindu lofanana ().

Komabe, maphunzirowa ndi owonera chabe, zomwe zikutanthauza kuti sangatsimikizire kuti kudya mtedza kumayambitsa kuchepa kwa ngozizi.

Kafukufuku wina waunika momwe kudya mtedza pa cholesterol yamagazi (,,).

Kafukufuku wina yemwe adachitika mwa azimayi omwe anali ndi cholesterol yamafuta ambiri adapeza kuti omwe amadya mtedza ngati gawo la zakudya zopanda mafuta kwa miyezi isanu ndi umodzi anali ndi cholesterol yocheperako komanso mafuta "oyipa" a LDL kuposa omwe amadya mafuta ochepa ().

Komabe, ngati muli ndi mchere wambiri, yesetsani mtedza wosasunthika pamitundu yosiyanasiyana yamchere.

Pezani chiponde pa intaneti.

Chidule Mtedza ndi nyemba. Amakhala ndi mafuta amtundu wa monounsaturated ambiri ndipo amatha kukhala athanzi pamtima.

Mfundo Yofunika Kwambiri

Nyemba ndi nyemba zazakudya ndi zina mwazakudya zosavomerezeka kwambiri padziko lapansi.

Ndiwo magwero abwino kwambiri azakudya, zomanga thupi, mavitamini B ndi mavitamini ndi michere yambiri.

Pali umboni wabwino woti atha kuthandiza kuchepetsa shuga m'magazi, kukonza mafuta m'thupi komanso kuthandizira kukhala ndi matumbo abwino.

Osati zokhazo, koma kudya nyemba zambiri ndi nyemba zokhazokha monga gwero la mapuloteni m'malo mwa nyama ndizothandizanso zachilengedwe.

Onjezerani ku supu, stews ndi saladi, kapena ingodya nokha pa chakudya chamasamba chopatsa thanzi.