Zopindulitsa zazikulu zisanu ndi zitatu za dzira ndi tebulo lazakudya

Zamkati

• Ubwino waukulu
• Zambiri zaumoyo

Dzira limakhala ndi mapuloteni ambiri, mavitamini A, DE ndi B complex, selenium, zinc, calcium ndi phosphorous, kupereka maubwino angapo azaumoyo monga kuchuluka kwa minofu, chitetezo chamthupi chokwanira ndikuchepetsa kuyamwa kwa cholesterol m'matumbo.

Kuti mupeze zabwino zake, tikulimbikitsidwa kuti mazira 3 mpaka 7 athunthu azidya sabata iliyonse, kuti azitha kudya azungu azungu ochulukirapo, pomwe pali mapuloteni awo. Kuphatikiza apo, ndikofunikira kukumbukira kuti kumwa dzira limodzi patsiku sikuwonjezera mafuta m'thupi komanso sikukuvulaza thanzi la mtima. Onani zambiri za kuchuluka kwa dzira patsiku.

Ubwino waukulu

Ubwino wathanzi wokhudzana ndi kumwa mazira pafupipafupi ndi awa:

1. Kuchuluka kwa minofu, chifukwa ndi gwero lalikulu la mapuloteni ndi mavitamini a zovuta za B, zomwe ndizofunikira kupereka mphamvu ku thupi;
2. Kukonda kuchepa thupi, chifukwa ili ndi mapuloteni ambiri ndipo imathandizira kukulitsa kumverera kokhuta, ndikupangitsa magawo azakudya kuchepa;
3. Kupewa matenda monga khansa komanso kukonza chitetezo chamthupi, popeza ili ndi ma antioxidants ambiri monga mavitamini A, D, E ndi B ovuta, amino acid monga tryptophan ndi tyrosine, ndi mchere monga selenium ndi zinc;
4. Kuchepetsa kuyamwa kwa cholesterol m'matumbo, chifukwa ili ndi lecithin yolemera, yomwe imagwira ntchito pama metabolism amafuta. Kuphatikiza apo, kafukufuku wina akuwonetsa kuti kumwa mazira pafupipafupi kumatha kuwonjezera kuchuluka kwa cholesterol, HDL;
5. Kupewa kukalamba msanga, chifukwa imakhala ndi selenium, zinc ndi mavitamini A, D ndi E, omwe amakhala ngati ma antioxidants, omwe amapewa kuwonongeka kwama cell;
6. Amalimbana ndi kuchepa kwa magazi m'thupi, popeza imakhala ndi chitsulo, vitamini B12 ndi folic acid, zomwe ndizofunikira kwambiri zomwe zimapangitsa kuti maselo ofiira apangidwe;
7. Amakhala ndi thanzi lamafupa, popeza ili ndi calcium ndi phosphorous yolemera, yoteteza matenda monga kufooka kwa mafupa ndi osteopenia, kuwonjezera pa kusamalira thanzi la mano;
8. Bwino kukumbukira, njira zamaganizidwe ndi kuphunzira, popeza zili ndi tryptophan, selenium ndi choline, chomalizirachi ndi chinthu chomwe chimagwira nawo ntchito yopanga acetylcholine, neurotransmitter yofunika kwambiri pakugwira ntchito kwa ubongo. Kuphatikiza apo, kafukufuku wina akuwonetsa kuti zitha kupewanso matenda monga Alzheimer's komanso kuthandizira kukula kwa minyewa ya mwana wosabadwa.

Dzira nthawi zambiri limangotsutsana ndi vuto la albin, yomwe ndi protein yomwe imapezeka m'mazungu azungu.

Onani izi ndi maubwino ena a dzira muvidiyo yotsatirayi ndikuwona momwe mungapangire chakudya cha dzira:

Zambiri zaumoyo

Gome lotsatirali likuwonetsa kukula kwa dzira limodzi la dzira (60g) kutengera momwe dzira lakonzekera:

Kuphatikiza pa michere iyi, dzira limakhala ndi choline, wokhala ndi pafupifupi 477 mg mu dzira lonse, 1.4 mg yoyera ndi 1400 mg mu yolk, michere iyi imakhudzana mwachindunji ndi kugwira ntchito kwaubongo.

Ndikofunika kunena kuti kuti mupeze zabwino zonse zomwe zatchulidwa, dzira liyenera kukhala gawo la chakudya chopatsa thanzi komanso choyenera, ndipo munthuyo ayenera kusankha kukonzekera ndi mafuta ochepa, monga dzira poop ndi dzira lophwanyika, mwachitsanzo.