Yisiti ya zakudya ndi chiyani, ndi yotani komanso momwe mungagwiritsire ntchito

Zamkati

• Kodi yisiti yopatsa thanzi ndi yotani?
• Zambiri za yisiti
• Momwe mungagwiritsire ntchito yisiti yathanzi

Yisiti yathanzi kapena Yisiti Yathanzi ndi mtundu wa yisiti wotchedwa Saccharomyces cerevisiae, yomwe ili ndi mapuloteni ambiri, fiber, mavitamini B, ma antioxidants ndi mchere. Mtundu uwu wa yisiti, mosiyana ndi womwe umapanga buledi, suli wamoyo ndipo ukhoza kulimbikitsidwa pakupanga ndi mavitamini ndi mchere.

Chakudyachi chimagwiritsidwa ntchito pochirikiza zakudya za anthu osadya nyama, ndipo chitha kugwiritsidwanso ntchito kukhwima msuzi ndikukonzekera mpunga, nyemba, pasitala, maswiti kapena masaladi, mwachitsanzo, chifukwa zimapatsa chakudyacho kukoma kofanana ndi tchizi cha Parmesan, mu kuwonjezera kuonjezera phindu la zakudya izi.

Popeza ili ndi michere yambiri, kugwiritsa ntchito yisiti yazakudya kumatha kukupatsani maubwino angapo azaumoyo, kuthandiza kuchepetsa cholesterol, kupewa kukalamba msanga komanso kulimbitsa chitetezo chamthupi.

Kodi yisiti yopatsa thanzi ndi yotani?

Chakudya chopatsa thanzi sichikhala ndi ma calories ambiri, mavitamini, michere, fiber ndi ma antioxidants, mulibe mafuta, shuga kapena gilateni, ndipo ndimasamba. Pazifukwa izi, zina mwazabwino za yisiti yopatsa thanzi ndi monga:

• Pewani ukalamba usanakwane, chifukwa uli ndi ma antioxidants ambiri, monga glutathione, oteteza maselo amthupi kuti asawonongeke chifukwa cha zopitilira muyeso zaulere. Kuphatikiza apo, ma antioxidants amakhalanso ndi ntchito zotsutsana ndi khansa ndikuletsa kuyambika kwa matenda osachiritsika;
• Limbikitsani chitetezo cha mthupi, popeza ndi gwero labwino kwambiri la mavitamini a B, selenium ndi zinc, kuwonjezera pa mtundu wa zimam'patsa mphamvu, beta-glucans, omwe amakhala ngati ma immunomodulators ndipo amatha kulimbikitsa ma chitetezo cha mthupi;
• Thandizani kutsitsa cholesterol, popeza ulusi umachepetsa kuyamwa kwa cholesterol m'matumbo;
• Pewani magazi m'thupi, popeza ali ndi chitsulo komanso vitamini B12;
• Kuchepetsa thanzi la khungu, tsitsi ndi minofu, chifukwa ili ndi mapuloteni ambiri, mavitamini a B ndi selenium;
• Kupititsa patsogolo ntchito yamatumbo, popeza ili ndi ulusi wambiri womwe umakonda matumbo ndipo, pamodzi ndi kumwa madzi mokwanira, imalola kutuluka kwa ndowe mosavuta, kupewa kapena kukonza kudzimbidwa.

Kuphatikiza apo, yisiti yopatsa thanzi ilibe gluteni ndipo itha kugwiritsidwa ntchito pazakudya zamasamba kuti chiwonjezere thanzi, popeza ili ndi mapuloteni amtengo wapatali. Kuphatikiza apo, zimathandizanso kupewa kapena kukonza kuchepa kwa vitamini B12, makamaka pakati pa anthu odyera zamasamba kapena zamasamba, ndipo muyenera kuwonjezera supuni 1 ya yisiti wokhala ndi thanzi pazakudya zanu zazikulu. Phunzirani momwe mungadziwire kuchepa kwa vitamini B12.

Zambiri za yisiti

Yisiti yathanzi imatha kugwiritsidwa ntchito ponse pawiri chakudya ndi zakumwa, pokhala ndi chidziwitso chokhudza thanzi:

Ndalamazi ndi za 15 g iliyonse ya yisiti yogwiritsidwa ntchito, yomwe ndi yofanana ndi supuni imodzi yodzaza bwino. Ndikofunika kuwunika zomwe zafotokozedwa pagome lazakudya za mankhwala, popeza yisiti wamagulu atha kulimbikitsidwa kapena sangalimbikitsidwe, popeza magawo azakudya amatha kusiyanasiyana ndi mtundu wina.

Umu ndi momwe mungawerenge yisiti yathanzi moyenera.

Momwe mungagwiritsire ntchito yisiti yathanzi

Kuti mugwiritse ntchito yisiti yathanzi, tikulimbikitsidwa kuwonjezera supuni 1 yathunthu zakumwa, msuzi, pasitala, sauces, ma pie, masaladi, zodzaza kapena mkate.

Kuphatikiza apo, yisiti yazakudya iyenera kugwiritsidwa ntchito motsogozedwa ndi dokotala kapena katswiri wazakudya, makamaka ngati muli ndi pakati kapena mukuyamwitsa.