Mapindu A 7 Oyera a Banana (Ndipo Momwe Amasiyanirana Ndi Achikaso)

Zamkati

• 1. Muli Zakudya Zambiri Zofunika
• 2. Angachepetse Kutaya Magazi
• 3. Thandizani Thanzi Labwino
• 4. Olemera ndi Antioxidants
• 5. Atha Kuthandizira Chitetezo Cha M'thupi Lanu
• 6. Atha Kukweza Thanzi Labwino
• Muli Ma Prebiotic
• Gwero Labwino La CHIKWANGWANI
• 7. Zosangalatsa komanso Zosavuta Kuonjezera Pazakudya Zanu
• Nyemba Zofiira ndi Zachikasu
• Mfundo Yofunika Kwambiri

Pali mitundu ya nthochi yoposa 1,000 padziko lonse lapansi (1).

Nthochi zofiira ndi kagulu kakang'ono ka nthochi ochokera ku Southeast Asia okhala ndi khungu lofiira.

Zimakhala zofewa ndipo zimakhala ndi zotsekemera zikakhwima. Anthu ena amati amakonda ngati nthochi yokhazikika - koma ndi kukoma kwa rasipiberi.

Amagwiritsidwa ntchito nthawi zambiri m'madyerero koma amaphatikizana bwino ndi mbale zokometsera, nawonso.

Nthochi zofiira zimapereka zakudya zambiri zofunika ndipo zitha kupindulitsa chitetezo chamthupi, mtima wamtima, komanso kugaya chakudya.

Nazi zabwino zisanu ndi ziwiri za nthochi zofiira - ndi momwe zimasiyanirana ndi zachikaso.

1. Muli Zakudya Zambiri Zofunika

Monga nthochi zachikasu, nthochi zofiira zimaperekanso zakudya zofunikira.

Amakhala olemera kwambiri potaziyamu, vitamini C, ndi vitamini B6 ndipo amakhala ndi fiber yokwanira.

Nthochi yaying'ono yofiira (ma ola 3.5 kapena magalamu 100) imapereka ():

• Ma calories: Makilogalamu 90
• Ma carbs: 21 magalamu
• Mapuloteni: 1.3 magalamu
• Mafuta: 0.3 magalamu
• CHIKWANGWANI: 3 magalamu
• Potaziyamu: 9% ya Reference Daily Intake (RDI)
• Vitamini B6: 28% ya RDI
• Vitamini C: 9% ya RDI
• Mankhwala enaake a: 8% ya RDI

Nthochi yaying'ono yofiira imangokhala ndi ma calories pafupifupi 90 ndipo imakhala ndimadzi ndi ma carbs. Mavitamini B6 ambiri, magnesium, ndi vitamini C zimapangitsa mitundu iyi ya nthochi makamaka michere yambiri.

Chidule Nthochi yofiira ndiyopatsa thanzi kwambiri. Lili ndi mchere wofunikira, vitamini B6, ndi fiber.

2. Angachepetse Kutaya Magazi

Potaziyamu ndi mchere wofunikira paumoyo wamtima chifukwa chofunikira pakuwongolera kuthamanga kwa magazi.

Nthochi zofiira zimakhala ndi potaziyamu wambiri - ndi zipatso zing'onozing'ono zomwe zimapereka 9% ya RDI.

Kafukufuku akuwonetsa kuti kudya zakudya zowonjezera potaziyamu kungathandize kuchepetsa kuthamanga kwa magazi (,,).

Kuwunikanso kwamaphunziro 22 owongoleredwa adapeza kuti kudya potaziyamu wambiri kumachepetsa kuthamanga kwa magazi (kuchuluka kwambiri powerenga) ndi 7 mm Hg. Izi zinali zamphamvu kwambiri mwa anthu omwe anali ndi kuthamanga kwa magazi koyambirira kwamaphunziro ().

Mchere wina wofunikira pakuchepetsa kuthamanga kwa magazi ndi magnesium. Nthochi imodzi yaying'ono yofiira imapereka pafupifupi 8% ya zosowa zanu za tsiku ndi tsiku za mcherewu.

Kuwunikanso kafukufuku 10 kunawonetsa kuti kuwonjezera kuchuluka kwanu kwa magnesium ndi 100 mg patsiku kumachepetsa chiopsezo chanu chothamanga magazi mpaka 5% ().

Kuphatikiza apo, kuwonjezera kudya kwa magnesium ndi potaziyamu kungakhale kothandiza kwambiri kuchepetsa kuthamanga kwa magazi kuposa kudya imodzi yokha ya mchere ().

Chidule Nthochi ofiira ndi potaziyamu ndi magnesium. Kuchulukitsa kudya kwama mchere awiriwa kungathandize kuchepetsa kuthamanga kwa magazi.

3. Thandizani Thanzi Labwino

Nthochi zofiira zimakhala ndi carotenoids - inki zomwe zimapatsa zipatsozo khungu lawo lofiira ().

Lutein ndi beta carotene ndi ma carotenoid awiri mu nthochi zofiira zomwe zimathandizira thanzi la maso.

Mwachitsanzo, lutein itha kuthandizira kupewa kuchepa kwa makanda okhudzana ndi ukalamba (AMD), matenda osachiritsika amaso komanso omwe amachititsa khungu kwambiri,,).

M'malo mwake, kuwunika kumodzi kwa kafukufuku wa 6 kunapeza kuti kudya zakudya zokhala ndi lutein kumatha kuchepetsa chiopsezo cha kuchepa kwa macular mochedwa ndi 26% ().

Beta carotene ndi carotenoid ina yomwe imathandizira thanzi la maso, ndipo nthochi zofiira zimapereka zochulukirapo kuposa mitundu ina ya nthochi ().

Beta carotene amatha kusandulika vitamini A mthupi lanu - imodzi mwamavitamini ofunikira kwambiri pa thanzi lamaso ().

Chidule Nthochi zofiira zimakhala ndi ma carotenoid monga lutein ndi beta carotene omwe amalimbikitsa thanzi la maso ndipo amachepetsa chiopsezo cha kuchepa kwa macular.

4. Olemera ndi Antioxidants

Monga zipatso ndi ndiwo zamasamba zambiri, nthochi zofiira zimakhala ndi ma antioxidants amphamvu. M'malo mwake, amapereka ma antioxidants ochulukirapo kuposa nthochi zachikasu ().

Antioxidants ndi mankhwala omwe amaletsa kuwonongeka kwa ma cell chifukwa cha mamolekyulu otchedwa radicals aulere. Kugwiritsa ntchito mopitilira muyeso mthupi lanu kumatha kubweretsa kusamvana komwe kumadziwika kuti kupsinjika kwa oxidative, komwe kumalumikizidwa ndi zinthu monga matenda amtima, matenda ashuga, khansa (,,).

Ma antioxidants akulu mu nthochi zofiira ndi awa ():

• carotenoids
• anthocyanins
• vitamini C
• dopamine

Ma antioxidants awa atha kukhala ndi thanzi labwino. Mwachitsanzo, kuwunika mwadongosolo kunapeza kuti kudya zakudya zama anthocyanins kumachepetsa chiopsezo cha matenda amtima ndi 9% ().

Kudya zipatso zokhala ndi ma antioxidants - monga nthochi zofiira - kumachepetsa chiopsezo chanu chamatenda (,).

Chidule Nthomba zofiira zili ndi ma antioxidants ambiri omwe amatha kupewa kuwonongeka kwama cell chifukwa cha zopitilira muyeso ndikuchepetsa chiopsezo cha matenda ena.

5. Atha Kuthandizira Chitetezo Cha M'thupi Lanu

Nthochi zofiira zimakhala ndi mavitamini C ndi B6. Zakudyazi ndizofunikira pachitetezo chamthupi ().

Nthochi imodzi yaying'ono yofiira imapereka 9% ndi 28% ya ma RDI a mavitamini C ndi B6, motsatana.

Vitamini C amalimbikitsa chitetezo chokwanira polimbitsa maselo amthupi lanu. Chifukwa chake, kafukufuku wina akuwonetsa kuti ngakhale kuchepa kwa vitamini C kumapeto kungaphatikizidwe ndi chiopsezo chowonjezeka cha matenda (,).

Ngakhale kuchepa kwa vitamini C ndikosowa ku United States - kumakhudza pafupifupi 7% ya achikulire - ndikofunikira kuonetsetsa kuti akudya mokwanira ().

Vitamini B6 ya nthochi zofiira imathandizanso pakuthandizira chitetezo chamthupi.

M'malo mwake, kuchepa kwa vitamini B6 kumatha kuchepetsa thupi lanu kutulutsa ma cell oyera ndi ma antibodies a chitetezo - onse omwe amalimbana ndi matenda ().

Chidule Nthochi zofiira ndizopatsa thanzi vitamini C ndi vitamini B6, omwe ndi mavitamini omwe amathandizira chitetezo chamthupi cholimba ndikulimbana ndi matenda.

6. Atha Kukweza Thanzi Labwino

Nthochi zofiira zimathandizira kugaya chakudya kwanu m'njira zambiri.

Muli Ma Prebiotic

Ma prebiotic ndi mtundu wa fiber yomwe imadyetsa matumbo anu opindulitsa. Mofanana ndi nthochi zachikasu, nthochi zofiira ndizomwe zimayambitsa ma prebiotic fiber.

Fructooligosaccharides ndiwo mtundu waukulu wa prebiotic fiber mu nthochi, komanso mulinso ina yotchedwa inulin ().

Ma prebiotic mu nthochi amatha kuchepetsa kuphulika, amachulukitsa mitundu ya mabakiteriya ochezeka, komanso amachepetsa kudzimbidwa (,).

Kafukufuku wina adapeza kuti kutenga magalamu 8 a fructooligosaccharides patsiku kwamasabata awiri kumachulukitsa kuchuluka kwa mabakiteriya opindulitsa ma 10 ().

Gwero Labwino La CHIKWANGWANI

Nthochi imodzi yaying'ono yofiira imapereka magalamu atatu a fiber - pafupifupi 10% ya RDI ya michere imeneyi.

CHIKWANGWANI chamagulu chimapindulitsa dongosolo lanu logaya chakudya ndi (,):

• kulimbikitsa kuyenda matumbo pafupipafupi
• kuchepetsa kutupa m'matumbo mwanu
• kulimbikitsa kukula kwa mabakiteriya ochezeka m'matumbo

Kuonjezerapo, zakudya zopatsa thanzi zingachepetse chiopsezo chanu cha Inflammatory Bowel Disease (IBD).

Kafukufuku m'modzi mwa azimayi 170,776 adapeza kuti zakudya zamafuta ambiri - poyerekeza ndi zotsalira zochepa - zimalumikizidwa ndi 40% yochepetsa chiopsezo cha matenda a Crohn ().

Chidule Nthomba zofiira zimakhala ndi ma prebiotic ndi fiber, omwe amalimbikitsa kugaya bwino kwambiri ndipo amachepetsa chiopsezo chanu cha IBD.

7. Zosangalatsa komanso Zosavuta Kuonjezera Pazakudya Zanu

Kuphatikiza pa thanzi lawo, nthochi zofiira ndizokoma komanso zosavuta kudya.

Ndi chakudya chosavuta kwambiri komanso chosavuta kunyamula. Chifukwa cha kukoma kwawo, nthochi zofiira zimaperekanso njira yathanzi yotsekemera mwachilengedwe.

Nazi njira zingapo zowonjezerapo nthochi zofiira pazakudya zanu:

• Awaponye mu smoothie.
• Kagawani ndi kuwagwiritsa ntchito ngati topping ya oatmeal.
• Sungani ndi kusakaniza nthochi zofiira mu ayisikilimu wokometsera.
• Phatikizani ndi batala wa chiponde kuti mudzaze chakudya chokwanira.

Nthochi zofiira ndizowonjezeranso kwambiri pamaphikidwe a ma muffin, zikondamoyo, ndi buledi wopangira.

Chidule Nthochi zofiira ndizakudya zoziziritsa kukhosi. Kununkhira kwawo kumawathandizanso kukhala owonjezera pamaphikidwe osiyanasiyana.

Nyemba Zofiira ndi Zachikasu

Nthochi zofiira ndizofanana ndendende ndi zachikaso.

Zonsezi ndi magwero abwino azakudya zopatsa thanzi ndipo zimaperekanso mafuta ofanana ndi ma carbs.

Komabe, mitundu iwiriyi imakhala ndi mitundu ingapo yosiyana. Mwachitsanzo, poyerekeza ndi nthochi zachikasu, nthochi zofiira (,):

• ndizazing'ono komanso zowopsa
• khalani ndi kukoma kokoma pang'ono
• muli vitamini C wambiri
• ndi apamwamba mu ma antioxidants ena
• khalani ndi gawo lotsika la glycemic index (GI)

Ngakhale nthochi zofiira ndi zotsekemera, zili ndi gawo lotsika la GI kuposa nthochi zachikasu. GI ndi sikelo kuyambira 0 mpaka 100 yomwe imayesa momwe zakudya zimachulukira msanga m'magazi.

Magulu otsika a GI akuwonetsa kulowa pang'onopang'ono m'magazi. Nthochi zachikasu zimakhala ndi ma 51 apakati a GI, pomwe nthochi zofiira zimatsikira pamlingo pafupifupi 45.

Kutsata chakudya chochepa kwambiri cha GI kumatha kuthandizira kuwongolera shuga wathanzi ndikuchepetsa kuchuluka kwama cholesterol (,,,).

Chidule Nthochi zofiira ndizazing'ono komanso zotsekemera kuposa nthochi zachikasu. Amakhala ndi michere yambiri - monga ma antioxidants ndi vitamini C - koma amakhala ndi gawo lotsika la GI.

Mfundo Yofunika Kwambiri

Nthochi zofiira ndi chipatso chapadera chomwe chimapindulitsa kwambiri.

Iwo ali ndi antioxidants, vitamini C, ndi vitamini B6. Amapereka kalori wotsika koma wowonjezera kwambiri pazakudya, zokhwasula-khwasula, ndi maswiti opatsa thanzi.

Mwazina, michere ya nthochi zofiira imathandizira pakukhala ndi thanzi labwino pamtima komanso kugaya chakudya mukamadya ngati gawo la chakudya choyenera.