Kodi Muyenera Kudya Masamba Angati Tsiku Lililonse?

Zamkati

• Masamba Ali Ndi Zakudya Zambiri
• Kodi Kutumikira Masamba Ndi Chiyani?
• Zamasamba Zitha Kuteteza Matenda a Mtima ndikuthandizani Kukhala Ndi Moyo Wautali
• Zitha Kukuthandizani Kuchepetsa Kunenepa
• Zamasamba Zitha Kupindulitsa Magazi Anu
• Amatha Kuchepetsa Kuopsa Kwa Khansa Zina
• Kodi Muyenera Kudya Chiyani Masamba Anu?
• Mfundo Yofunika Kwambiri

Kudya masamba ambiri tsiku lililonse ndikofunikira.

Sizimangokhala zopatsa thanzi, komanso zimaperekanso chitetezo kumatenda osiyanasiyana, kuphatikiza matenda ashuga, kunenepa kwambiri, matenda amtima komanso mitundu ina ya khansa.

Anthu ambiri amati ngati mumadya masamba ambiri, ndizabwino. Komabe, kafukufuku akuwonetsa kuti izi sizingakhale choncho nthawi zonse.

Nkhaniyi ikuwona umboni kuti mudziwe kuchuluka kwa masamba omwe muyenera kudya tsiku lililonse kuti mupindule kwambiri.

Masamba Ali Ndi Zakudya Zambiri

Masamba ali ndi michere yambiri yopindulitsa, ngakhale mtundu wa masamba umatsimikizira kuti ndi zakudya ziti zomwe zilimo komanso kuchuluka kwake.

Komabe, ndiwo zamasamba nthawi zambiri ndizo zakudya zolemera kwambiri mu fiber, mavitamini ndi mchere.

Kuphatikiza apo, masamba ambiri amakhala opanda shuga, sodium ndi mafuta. Mitundu ina imathanso kukhala yothamanga kwambiri chifukwa chamadzi ambiri, omwe amatha kuyambira 84 mpaka 95% ().

Zamasamba zimadzazidwanso ndi ma antioxidants ndi mankhwala ena opindulitsa omwe amathandiza kulimbana ndi zopitilira muyeso zomwe zimawononga maselo. Zakudya zokhala ndi ma antioxidants nthawi zambiri zimalumikizidwa ndi kukalamba pang'onopang'ono komanso kuchepa kwa matenda (,).

Chifukwa chake, kudya masamba osiyanasiyana tsiku lililonse kumatha kukupatsani zakudya zosiyanasiyana.

Chidule Masamba ali ndi zakudya zambiri zofunika, kuphatikizapo mavitamini, mchere, fiber ndi ma antioxidants. Idyani nyama zamasamba zingapo kuti mupindule ndi michere yambiri.

Kodi Kutumikira Masamba Ndi Chiyani?

Zomwe zimaonedwa kuti ndi zipatso kapena ndiwo zamasamba zokha sizofanana ndi zomwe zimasiyanasiyana malinga ndi dziko.

Makulidwe akutumikiranso amasiyanasiyana kutengera njira yokonzekera komanso mayunitsi omwe agwiritsidwa ntchito.

Tebulo ili m'munsiyi likufotokoza zamasamba omwe amatumizira kukula kwake kutengera malingaliro amayiko osiyanasiyana ():

	US ndi Canada	United Kingdom
Masamba osaphika (kupatula masamba obiriwira)	1/2 chikho (125 ml)	2.9 oz (80 magalamu)
Masamba osaphika	1 chikho (250 ml)	2.9 oz (80 magalamu)
Masamba ophika	1/2 chikho (125 ml)	2.9 oz (80 magalamu)
Madzi 100% a masamba	1/2 chikho (125 ml)	2.9 oz (80 magalamu)

Kuphatikiza apo, zindikirani kuti mayiko awa amagwiritsa ntchito mayunitsi osiyanasiyana.

Pomaliza, ndikuyenera kudziwa kuti mabungwe ambiri aboma samawerengera mbatata kumalo omwe mumadyera tsiku lililonse. Izi ndichifukwa choti ali ndi wowuma kwambiri, ndikuwayika mgulu limodzi ndi pasitala, mpunga ndi zakudya zina zosakhwima ().

Chidule Masamba osanjikiza samakhala okhazikika ndipo amasiyanasiyana kutengera dziko lomwe adachokera, njira yokonzekera ndi muyeso womwe wagwiritsidwa ntchito.

Zamasamba Zitha Kuteteza Matenda a Mtima ndikuthandizani Kukhala Ndi Moyo Wautali

Kafukufuku akuwonetsa kuti zakudya zomwe zili ndi ndiwo zamasamba zitha kulimbikitsa thanzi la mtima ndikuchepetsa kufa msanga.

Malinga ndi kafukufuku wowerengeka, anthu omwe amadya masamba ambiri atha kukhala ndi mwayi wocheperako 70% wokhala ndi matenda amtima (,,,).

Izi zitha kukhala chifukwa cha kuchuluka kwa ma fiber komanso ma antioxidants omwe masamba amakhala (,).

Tsoka ilo, kafukufuku wina amaphatikiza zipatso ndi ndiwo zamasamba palimodzi, ndipo ambiri amalephera kunena kuchuluka kwa ndiwo zamasamba zomwe zimagwiritsidwa ntchito kamodzi.

Komabe, kuwunikanso kafukufuku 23 kudawona kulumikizana pakati pakudya masamba oundana (400 magalamu) azamasamba patsiku ndi chiopsezo chotsika ndi 18% chodwala matenda amtima ().

Kudya masamba okwanira sikungoteteze mtima wanu, komanso kungakuthandizeninso kukhala ndi moyo wautali. Mwachitsanzo, kafukufuku adapeza kuti kudya ma ola 8 (231 magalamu) kapena masamba ambiri patsiku kumatha kuchepetsa ngozi yakufa msanga ndi 25 mpaka 32% (,).

Momwemonso, kafukufuku wazaka 10 kuphatikiza anthu ochokera kumayiko oposa asanu adawona kuti omwe amadya zipatso ndi ndiwo zamasamba 13.4-18 (375-500 magalamu) azipatso ndi ndiwo zamasamba patsiku anali ndi mwayi wochepa kwambiri woti angafe panthawi ya kafukufukuyu poyerekeza ndi omwe adadya pang'ono .

Komabe, iwo omwe adadya zochulukirapo kuposa izi sanawoneke kuti akumwalira kwambiri ().

Chidule Kudya ma gramu 231 a masamba kapena mpaka magalamu 500 a zipatso ndi ndiwo zamasamba patsiku kungathandize kuchepetsa matenda a mtima ndikuwonjezera moyo wanu.

Zitha Kukuthandizani Kuchepetsa Kunenepa

Kudya masamba kungakuthandizeni kuti muchepetse thupi kapena kupewa kunenepa.

Izi zitha kukhala chifukwa cha zinthu zingapo. Choyamba, ndiwo zamasamba nthawi zambiri zimakhala ndi kalori wochepa - zimakhala ndi ma calorie ochepa pamlingo womwe amatenga m'mimba ().

Masamba amakhalanso ndi fiber, zomwe zingakuthandizeni kuti mukhale omasuka kwanthawi yayitali. Ziphuphu zamtundu wina, zomwe zimapezeka m'masamba ambiri, zimawoneka ngati zothandiza kwambiri pakuchepetsa chilakolako ().

Chifukwa chake, kuwonjezera masamba pazakudya zanu kumatha kukuthandizani kuti muchepetse thupi pochepetsa njala ndikuchepetsa kudya kwa kalori. M'malo mwake, maphunziro angapo amalumikizitsa kuchuluka kwa masamba kuti achepetse thupi komanso kuchepa pang'onopang'ono pakapita nthawi (,).

Kafukufuku wocheperako adasanthula kudya zipatso ndi ndiwo zamasamba mwa anthu onenepa kwambiri pamwezi wa 6.

Anthu amalangizidwa kuti azidya zipatso ndi ndiwo zamasamba zambiri zotayika mpaka mapaundi 3.3 owonjezera pa gawo lililonse la zipatso ndi ndiwo zamasamba zomwe amadya patsiku. Zipatso zamasamba zakuda kapena zachikasu zimawoneka kuti zili ndi phindu lochepa kwambiri ().

Kafukufuku wina adalemba kudya zipatso ndi ndiwo zamasamba mwa anthu kwazaka zopitilira 24. Ofufuzawo adalemba zotsatira zawo pazaka zinayi ndikuwona kulumikizana pakati pakudya kwamasamba ambiri ndikuchepetsa thupi.

Makamaka, pazaka 4 zilizonse, ophunzirawo amataya pafupifupi mapaundi 0.3 (0.1 kg) pa 4-8 madzimadzi (125-250 ml) omwe amatumizira masamba osakhuthala omwe amadyedwa patsiku ().

Komabe, kuwunika kwamaphunziro asanu sikunapeze kulumikizana kulikonse pakati pazowonjezera zipatso ndi ndiwo zamasamba ndikuchepetsa. Kuphatikiza apo, ndiwo zamasamba zokhala ngati chimanga, nandolo ndi mbatata zimakonda kulumikizidwa ndi kunenepa, m'malo mochepetsa ().

Chidule Kuchulukitsa komwe mumadya masamba tsiku lililonse, makamaka masamba osakhuthala, kumatha kupewa kunenepa komanso kulimbikitsa kunenepa.

Zamasamba Zitha Kupindulitsa Magazi Anu

Zakudya zokhala ndi masamba ambiri zimalumikizidwa ndi chiopsezo chochepa cha matenda amtundu wa 2.

Izi zitha kukhala chifukwa cha kuchuluka kwa fiber. CHIKWANGWANI chimaganiziridwa kuti chimathandizira kuchepetsa kuchuluka kwa shuga m'magazi ndikuwonjezera mphamvu ya insulin, zomwe zonsezi zimachepetsa chiopsezo chokhala ndi matenda a shuga amtundu wa 2 (,).

Masamba amakhalanso ndi ma antioxidants ambiri komanso mankhwala opindulitsa. Izi zimaganiziridwa kuti zimachepetsa kupsinjika kwa oxidative komwe kumalepheretsa shuga kulowa m'maselo (,).

Ndemanga zazikulu zingapo, kuphatikiza anthu opitilira 400,000 ndi kupitilira zaka 4 mpaka 23, zachitika pamutuwu.

Ambiri amalumikiza masamba owonjezera 3.8 (106 magalamu) azamasamba omwe amadyedwa tsiku lililonse mpaka 2 mpaka 14% pachiwopsezo chokhala ndi matenda ashuga amtundu wa 2 (,,).

Kuphatikiza apo, kuwunika kwaposachedwa kunaneneratu zotsatira zazikulu kwambiri pakulowa kwa masamba a 7.5-11 (212-318 gramu) zamasamba patsiku popanda zopindulitsa zina zamagawo akulu ().

Chosangalatsa ndichakuti, kuwunika kwina kunayerekezera chiwopsezo chokhala ndi matenda ashuga pakati pa anthu omwe amadya kwambiri komanso omwe amadya zamasamba.

Adatsimikiza kuti omwe amadya ndiwo zamasamba zopachikidwa kwambiri, monga broccoli, kabichi, kale ndi kolifulawa atha kupindula ndi chiopsezo chotsika 7% cha matenda ashuga amtundu wa 2.

Poyerekeza, iwo omwe amadya masamba achikasu kwambiri anali ndi chiwopsezo chotsika ndi 18%, pomwe iwo omwe amadya masamba obiriwira kwambiri amakhala ndi chiopsezo chotsika ndi 28% ().

Komabe, kafukufuku pamutuwu ndiwowonera, zomwe zimapangitsa kuti zikhale zovuta kunena kuti ndiwo zamasamba ndizomwe zimayambitsa kuchepa kwa matenda ashuga amtundu wachiwiri.

Chidule Kudya masamba ambiri kungathandize kuchepetsa chiopsezo chanu chokhala ndi matenda ashuga amtundu wa 2, ngakhale maphunziro ambiri amawunika. Maluwa obiriwira amawoneka othandiza kwambiri.

Amatha Kuchepetsa Kuopsa Kwa Khansa Zina

Kudya masamba ambiri tsiku lililonse kumachepetsa chiopsezo cha khansa zina, ndipo fiber ndi chifukwa chake.

Kafukufuku wina akuwona kulumikizana pakati pa kudya kwambiri kwa fiber komanso chiopsezo chochepa cha khansa yoyipa (,,).

Zamasamba zingachepetse chiopsezo cha khansa zina. Ndemanga imodzi idalumikiza gawo lililonse la masamba omwe amadyedwa patsiku ndi chiopsezo chochepa cha 50% cha khansa yapakamwa. Tsoka ilo, kuchuluka kapena kulemera kwa gawo lililonse sikunatchulidwe ().

Ndemanga ina idawonetsa kuti omwe amasuta omwe adadya masamba ambiri amapindula ndi chiopsezo chochepa cha 8% chokhala ndi khansa yamapapo, poyerekeza ndi omwe amadya pang'ono.

Ofufuzawo ananena kuti ma ola 10.5 (300 magalamu) azamasamba patsiku amawoneka kuti apindulitsa kwambiri. Zopindulitsa zochepa zochepa zidawoneka pamwambamwamba ().

Kafukufuku wambiri pamutuwu ndiwowonera, zomwe zimapangitsa kuti zikhale zovuta kupanga lingaliro lamphamvu pamasamba omwe masamba a khansa amateteza.

Chidule Kudya masamba okwanira tsiku lililonse kungathandize kuchepetsa chiopsezo chokhala ndi mitundu ina ya khansa, ngakhale maphunziro ambiri amawunika mwachilengedwe.

Kodi Muyenera Kudya Chiyani Masamba Anu?

Masamba atha kugulidwa ndikuwonetsedwa m'njira zosiyanasiyana. Zotsatira zake, pamakhala kutsutsana kambiri pa zomwe munthu ayenera kuwonedwa ngati wathanzi.

Ambiri amaganiza kuti ndiwo zamasamba abwino kwambiri. Komabe, michere ya michere imayamba kutsika atangomaliza kukolola ndikupitilizabe kuchita izi posungira (33, 34, 35).

Masamba ambiri atsopano omwe amapezeka m'masitolo akuluakulu amatola asanakhwime bwino kuti asawonongeke poyenda.

Poyerekeza, masamba achisanu amasankhidwa nthawi yayitali komanso yopatsa thanzi. Komabe, amatha kutaya pakati pa 10 mpaka 80% ya michere yawo panthawi ya blanching, njira yomwe amawaphikira kwakanthawi kochepa asanaundane (33, 36).

Nthawi zambiri, kafukufuku amawonetsa kusiyana pang'ono pamitundumitundu pakati pamasamba atsopano ndi achisanu. Komabe, ndiwo zamasamba zomwe mwangotenga kumene m'munda mwanu kapena kwa mlimi wakomweko mwina zimakhala ndi michere yambiri,, 38).

Pankhani ya ndiwo zamasamba zam'chitini, njira yotenthetsera yomwe imagwiritsidwa ntchito popanga imathandizanso kuchepetsa michere yambiri (,).

Komanso, ndiwo zamasamba zam'chitini nthawi zambiri zimakhala ndi mchere kapena shuga wowonjezera. Zitha kukhalanso ndi bisphenol-A (BPA), mankhwala omwe amalumikizidwa ndi kubala pang'ono, kuchepa kwa thupi, matenda amtima komanso matenda ashuga amtundu wa 2 (,,,).

Juicing yakhala njira yotchuka komanso yosavuta yowonjezeramo masamba pazakudya zanu. Komabe, juicing imakonda kuchotsa fiber, zomwe ndizofunikira kwambiri paumoyo.

Kafukufuku akuwonetsanso kuti ma antioxidants mwachilengedwe omwe amafunika kulima ulusi amathanso kutayika pakuchita juicing (45,,).

Pazifukwa izi, ndiwo zamasamba zatsopano kapena zachisanu zimakonda mitundu yamzitini kapena yamadzi.

Chidule Masamba ndiopatsa thanzi kwambiri akawonongedwa. Masamba atsopano obzalidwa m'munda mwanu kapena ndi mlimi wakomweko ndiwo abwino, koma masamba ogulitsidwa ndi sitolo kapena achisanu ndi sekondi yoyandikira.

Mfundo Yofunika Kwambiri

Masamba ali ndi zakudya zambiri.

Kuphatikiza apo, amalumikizidwa ndi chiopsezo chotsika cha matenda ambiri, kuphatikiza matenda ashuga, kunenepa kwambiri, matenda amtima ndi khansa zina. Kudya masamba okwanira tsiku lililonse kungatithandizenso kupewa kufa msanga.

Ponena za kuchuluka kwa nyama yankhumba yomwe muyenera kudya, kafukufuku wambiri amawona phindu lalikulu pamene anthu adya magawo 3-4 patsiku.

Mutha kudya nyama yanu yankhumba m'njira zosiyanasiyana - kuphatikiza ogula, achisanu, zamzitini kapena zamchere - ngakhale masamba osakhwima kumene, ndiwo njira yabwino kwambiri.

Njira 17 zopangira zowonjezera zamasamba pazakudya zanu, onani nkhaniyi.