Dzungu: Chakudya chopatsa thanzi, Ubwino wake ndi Momwe Mungadye

Zamkati

• Kodi Dzungu N'chiyani?
• Mitundu Yosiyanasiyana
• Mfundo Zakudya Zakudya
• Mapindu Aakulu Aumoyo
• Chitetezo
• Thanzi Labwino
• Khungu Labwino
• Mtima Health
• Metabolic Syndrome
• Njira Zakudya Dzungu
• Zomwe Muyenera Kusamala
• Kuyanjana kwa Mankhwala Osokoneza bongo
• Chakudya Chopanda Dzungu
• Tengani Uthenga Wanyumba

Dzungu ndi chokonda kwambiri nthawi yophukira. Koma ndi wathanzi?

Zotsatira zake, maungu ndiopatsa thanzi komanso amakhala ndi ma calories ochepa. Komanso, ndizosavuta kuposa momwe mungadziwire. Zitha kuphikidwa muzakudya zabwino, komanso zotsekemera.

Nkhaniyi ikufotokoza za thanzi la dzungu ndi ntchito zake zosiyanasiyana ndi maubwino ake.

Kodi Dzungu N'chiyani?

Dzungu ndi mtundu wa sikwashi wachisanu womwe umakhala m'banja lomwelo lazomera monga nkhaka ndi mavwende.

Mwaukadaulo chipatso popeza chimakhala ndi mbewu. Koma pankhani ya zakudya, zimakhala ngati masamba.

Maungu nthawi zambiri amakhala ozungulira komanso a lalanje, ngakhale kukula, mawonekedwe ndi utoto zimasiyana kutengera mitundu.Amakhala ndi nthiti wakuda wakunja wosalala ndi nthiti, komanso tsinde lomwe limalumikiza dzungu ndi chomera chake chamasamba.

Mkati mwake ndi obowola, kupatula mbewu zambewu zanyanga zokutidwa ndi mnofu.

Sikwashi iyi ndi ochokera ku North America ndipo amatenga gawo lalikulu m'masiku awiri tchuthi. Iwo amajambulidwa mu nyali za jack-o-nyali za Halowini ndipo amawaphika m'mapayi a mchere Wothokoza ku US ndi Canada.

Komabe, amakuliranso padziko lonse lapansi kumayiko onse kupatula ku Antarctica.

Mbeu zawo, masamba ndi mnofu zonse ndizodya, ndipo zimawoneka maphikidwe ochokera ku zakudya zapadziko lonse lapansi.

Dzungu ndi mtundu wa sikwashi wachisanu womwe ndi chipatso, koma umakhala ndi thanzi la masamba.

Mitundu Yosiyanasiyana

Pali maungu osiyanasiyana, kuphatikizapo:

• Nyali ya Jack-o ’: Nthawi zambiri mitundu yayikulu yomwe imagwiritsidwa ntchito pojambula.
• Maungu a pie: Zosiyanasiyana, zokoma zosiyanasiyana.
• Kakang'ono: Izi ndizokongoletsa komanso zodyedwa.
• Zoyera: Zina zimatha kuphikidwa nazo, pomwe zina ndizabwino kukongoletsa kapena kujambula.
• Chimphona: Amakulira makamaka pamipikisano. Amadyedwa mwaluso, koma osakoma kuposa mitundu yaying'ono.

Maungu ambiri omwe amagulitsidwa ku US ndi zamzitini.

Chosangalatsa ndichakuti, maungu osiyanasiyana omwe amakhala amzitini amawoneka ofanana kwambiri ndi sikwashi yam'madzi kuposa jack-o'-lantern.

Kusiyanitsa pakati pa dzungu ndi mitundu ina ya sikwashi kumatha kukhala kovuta, popeza pali mitundu yosiyanasiyana koma yofanana kwambiri.

Dzungu limabwera m'mitundu yambiri, ngakhale mitundu yodziwika bwino ndi yayikulu yomwe imagwiritsidwa ntchito popanga ma jack-o-nyali ndi maungu ang'onoang'ono, otsekemera a pie.

Mfundo Zakudya Zakudya

Dzungu ndi chakudya chopatsa thanzi modabwitsa.

Ndizowonjezera michere, kutanthauza kuti ili ndi mavitamini ndi michere yambiri komanso zopatsa mphamvu zochepa.

Chikho chimodzi cha maungu ophika chimapereka (1):

• Ma calories: 49
• Ma carbs: 12 magalamu
• CHIKWANGWANI: 3 magalamu
• Mapuloteni: 2 magalamu
• Vitamini K: 49% ya RDI
• Vitamini C: 19% ya RDI
• Potaziyamu: 16% ya RDI
• Mkuwa, manganese ndi riboflavin: 11% ya RDI
• Vitamini E: 10% ya RDI
• Chitsulo: 8% ya RDI
• Zolemba: 6% ya RDI
• Niacin, pantothenic acid, vitamini B6 ndi thiamin: 5% ya RDI

Ndiwonso wapamwamba kwambiri mu beta-carotene, antioxidant wamphamvu.

Beta-carotene ndi mtundu wa carotenoid womwe umasanduka vitamini A mthupi.

Maungu amadzaza ndi zakudya zosiyanasiyana, kuphatikiza ma fiber, mavitamini, mchere komanso ma antioxidants.

Mapindu Aakulu Aumoyo

Zambiri mwa thanzi la dzungu zimabwera chifukwa cha micronutrient yake komanso kuti ndizodzaza ndi ulusi, zipatso zazitsamba zochepa.

Ngakhale kulibe maphunziro ambiri okhudza maungu makamaka, ali ndi michere yambiri yomwe yakhazikitsa mapindu azaumoyo.

Chitetezo

Dzungu limakupatsani mlingo waukulu wa beta-carotene, womwe umasandulika pang'ono kukhala vitamini A. Vitamini A atha kuthandiza thupi lanu kulimbana ndi matenda (,,).

Kafukufuku waposachedwa awonetsa kuti vitamini A ndiyofunikira kwambiri pakulimbitsa matumbo, kupangitsa kuti ikhale yolimbana ndi matenda ().

Micronutrients ina yamatungu imathandizanso kulimbikitsa chitetezo chamthupi, kuphatikiza mavitamini C ndi E, chitsulo ndi folate ().

Thanzi Labwino

Pali njira zingapo zomwe dzungu limakusangalatsani.

Choyamba, ndi beta-carotene yolemera, yomwe imathandiza kuti masomphenya anu akhale owoneka bwino pothandiza diso kuyamwa kuwala.

Chachiwiri, kuphatikiza mavitamini ndi michere ina mu dzungu kungateteze ku kuchepa kwa makulidwe okhudzana ndi ukalamba.

Kafukufuku wina adapeza kuti anthu omwe ali ndi vuto la kuchepa kwa zaka amatha kuchepetsa kukula kwawo atatenga chowonjezera chomwe chili ndi zinc, vitamini C, vitamini E, beta-carotene ndi mkuwa ().

Ngakhale kuti kafukufukuyu adagwiritsa ntchito chowonjezera, mutha kupeza michere yonseyi m'maungu, ngakhale pang'ono.

Khungu Labwino

Ma antioxidants omwe amapezeka mmaungu ndi ofunikira pakhungu la khungu. Izi zikuphatikiza beta-carotene ndi mavitamini C ndi E.

Beta-carotene, makamaka, amatha kuteteza khungu lanu ku cheza choipa cha UV (,).

Kudya zakudya ndi beta-carotene kungathandizenso kukonza mawonekedwe ndi khungu.

Mtima Health

Kudya zipatso ndi ndiwo zamasamba nthawi zambiri kumakhala ndi thanzi labwino. Kuphatikiza apo, dzungu lili ndi michere yomwe imathandizira thanzi la mtima.

CHIKWANGWANI, vitamini C ndi potaziyamu zomwe zimapezeka mmenemo zitha kuthandiza kuthamanga kwa magazi komanso kuchuluka kwama cholesterol.

Metabolic Syndrome

Kudya zakudya zokhala ndi beta-carotene, monga dzungu, kungathandize kuchepetsa chiopsezo cha matenda amadzimadzi ().

Matenda a kagayidwe kachakudya ndi gulu la zizindikilo zomwe zimakhudzana ndi kunenepa kwambiri m'mimba. Izi zikuphatikiza kuthamanga kwa magazi, kusachita bwino kuwongolera shuga m'magazi komanso kuchuluka kwa triglyceride - zomwe zimapangitsa chiopsezo cha matenda amtima ndi matenda ashuga.

Ambiri mwa maubwino azaumoyo amakhudzana ndi micronutrients yake, kuphatikiza beta-carotene ndi vitamini A.

Njira Zakudya Dzungu

Dzungu ndi lodziwika bwino mu zikondamoyo, ma custard ndi ma muffin, koma limathandizanso pazakudya zabwino.

Mutha kuphika msuzi kapena kuwotcha ndi masamba ena. Dzungu lamzitini limatha kuphatikizidwa ndi mkaka wa kokonati ndi zonunkhira kuti zikhale zokometsera bwino.

Muthanso kudya magawo ena a chomera cha dzungu. Mbeu zake zimawotchera tating'onoting'ono, pomwe maluwa ake amakonda kumenyedwa komanso kukazinga.

Koma musavutike kuphika jack-o'-nyali. Maungu akulu omwe amagwiritsidwa ntchito pojambula amakhala ndi ulusi wolimba komanso osakoma kuposa maungu a pie. Kuphatikiza apo, pazifukwa zachitetezo cha chakudya, simukufuna kudya china chomwe chadulidwa ndikukhala mozungulira.

Pali njira zambiri zosangalalira ndi dzungu. Kuti mukhale ndi thanzi labwino kwambiri, yesani kuzigwiritsa ntchito pazakudya zokoma monga msuzi kapena ngati masamba owotcha.

Zomwe Muyenera Kusamala

Dzungu ndi lotetezeka kuti anthu ambiri adye koma lingayambitse mavuto kwa iwo omwe amamwa mankhwala ena. Kuphatikiza apo, pewani chakudya chopanda zonunkhira cha dzungu.

Kuyanjana kwa Mankhwala Osokoneza bongo

Dzungu ndi lochepetsetsa ndipo limatha kukhala vuto kwa anthu omwe amamwa mankhwala ena, makamaka lifiyamu.

Ngati mutadya maungu ambiri, zimatha kupangitsa kuti thupi lanu lisamavutike kuchotsa lithiamu, zomwe zingayambitse zovuta zina.

Chakudya Chopanda Dzungu

Chifukwa chakuti china chake chili ndi dzungu m'dzina lake, sizitanthauza kuti ndi chopatsa thanzi.

Mwachitsanzo, kumwa ma latte a zonunkhira za maungu, alibe phindu lililonse pakudya dzungu lenileni.

Ndipo ngakhale zinthu zophika maungu monga pie ndi mkate wofulumira zimatha kukupatsirani mavitamini, michere ndi michere, zimakupatsaninso shuga wambiri komanso ma carbs oyeretsedwa.

Dzungu nthawi zambiri chimakhala chakudya chopatsa thanzi chopanda zovuta ngati chimadyedwa pang'ono. Pewani zakudya zopanda thanzi za dzungu.

Tengani Uthenga Wanyumba

Dzungu ndi masamba athanzi modabwitsa omwe ali ndi michere yambiri, mavitamini ndi michere.

Komabe, kuti mupindule kwambiri ndi dzungu, muyenera kumadya monga masamba - osati mchere.