Super amadyera: Kodi ufa wa masamba ndiwo athanzi?

Zamkati

• Kodi ufa wa masamba ndi chiyani?
• Zakudya Zosiyanasiyana Zimasiyanasiyana Potengera Zosakaniza
• Chowonjezera Chofunika Kulingalira
• Angathandize Kuteteza Matenda Aakulu
• Limbikitsani Mphamvu Zanu
• Ubwino Wina
• Osasinthira Masamba Onse
• Momwe Mungagwiritsire Ntchito Ufa Wamasamba
• Mfundo Yofunika Kwambiri

Si chinsinsi kuti anthu ambiri samadya masamba okwanira.

Magulu a ufa ndiwo zakudya zowonjezera zomwe zimapangidwa kuti zikuthandizireni kupeza zomwe mumadya tsiku lililonse.

Zolemba zamalonda zimanena kuti ufa wobiriwira umatha kuthandizira chitetezo chamthupi lanu, mphamvu zamagetsi, kuchotsera poizoni ndi zina zambiri - koma mwina mungadabwe ngati sayansi imagwirizana ndi izi zomwe zimanenedwa.

Nkhaniyi ikukuuzani ngati masamba a ufa ali athanzi.

Kodi ufa wa masamba ndi chiyani?

Greens powders ndi zakudya zowonjezera zomwe mungasakanize m'madzi ndi zakumwa zina.

Amakhala ndi mtundu wobiriwira ndipo amatha kulawa pang'ono. Omwe amatenga shuga wachilengedwe nthawi zambiri amawonjezeredwa kuti azisangalatsa.

Greens ufa nthawi zambiri amakhala ndi 25-40 kapena zosakaniza zingapo, zomwe zimasiyana mosiyanasiyana. Izi zimaphatikizapo (,):

• Masamba obiriwira: Sipinachi, kale, makola, parsley
• Zomera Zam'madzi: Spirulina, chlorella, dulse, kelp
• Zomera zina: Broccoli, beets, kaloti, tomato, kabichi wobiriwira
• Udzu: Udzu wa balere, udzu wa tirigu, udzu wa oat, udzu wa alfa
• Zipatso zoteteza antioxidant: Mabulosi abuluu, raspberries, goji ndi acai zipatso
• Zowonjezera zaumoyo: Kuchokera kwa tiyi wobiriwira, kuchotsa mbewu ya mphesa, kuchotsa kwa ginkgo biloba
• Maantibayotiki:Lactobacillus (L.) rhamnosus, L. acidophilus, Bifidobacterium lactis
• Mavitamini odyetsa obzala: Amylase, cellulase, lipase, papain, protease
• Zitsamba: Holy basil, astragalus, echinacea, nthula yamkaka
• Bowa: Kuchotsa bowa wa Maitake, kuchotsa bowa wa shiitake
• Mitundu ya shuga yachilengedwe: Kutulutsa tsamba la Stevia, kuchotsa zipatso za monk
• Zowonjezera: Mpunga chinangwa, inulin, CHIKWANGWANI apulo

Zokolola zomwe zimagwiritsidwa ntchito pazowonjezerazi nthawi zambiri zimaumitsidwa kenako nkuzisandutsa ufa. Kapenanso, zosakaniza zina zitha kuthiriridwa madzi, kenako kusowa madzi m'thupi, kapena zigawo zina za chakudya chonse zimatha kutulutsidwa.

Njira yatsopano ndikumera kapena kuthira zosakaniza, zomwe zimapangitsa mavitamini ambiri ndikuthandizira kuthana ndi zinthu zomwe zingasokoneze kuyamwa kwa mchere (,,).

Zomwe zimapangidwazo nthawi zambiri zimakhala zamphesa, komanso zosasinthika ndi ma organic - koma onani zomwe zalembedwazi kuti mudziwe izi.

Mitengo ya ufa wobiriwira imachokera pa 22 mpaka 99 senti kapena kupitilira apo (pafupifupi magalamu 10 kapena supuni ziwiri), kutengera zosakaniza.

Ngakhale ufa wa amadyera amasiyana pamtundu, nthawi zambiri amapangidwa kuchokera ku masamba obiriwira ndi masamba ena, udzu wam'madzi, udzu, zipatso zopatsa antioxidant ndi zitsamba. Ma Probiotic ndi michere ya m'mimba nthawi zambiri amawonjezeranso.

Zakudya Zosiyanasiyana Zimasiyanasiyana Potengera Zosakaniza

Chifukwa zosakaniza zamafuta amadyera zimasiyanasiyana ndi mtundu, zakudya zopatsa thanzi nthawi zambiri zimasiyana pakati pazogulitsa.

Pafupifupi, masikono amodzi (10 magalamu kapena supuni ziwiri) ya amadyera ufa uli ndi ():

• Ma calories: 40
• Mafuta: 0,5 magalamu
• Ma carbs onse: 7 magalamu
• CHIKWANGWANI cha zakudya: 2 magalamu
• Zosakaniza: 1 galamu
• Mapuloteni: 2 magalamu
• Sodiamu: 2% ya Reference Daily Intake (RDI)
• Vitamini A (monga beta-carotene): 80% ya RDI
• Vitamini C: 80% ya RDI
• Vitamini K: 60% ya RDI
• Calcium: 5% ya RDI
• Chitsulo: 20% ya RDI
• Ayodini: 100% ya RDI
• Selenium: 70% ya RDI
• Chromium: 60% ya RDI
• Potaziyamu: 5% ya RDI

Mafuta ake amakhala otsika kwambiri, koma kuwasakaniza ndi china kupatula madzi kumatha kuwonjezera ma calories.

Mafuta a masamba nthawi zambiri samalemba zomwe zili ndi mavitamini ndi michere yonse. Nthawi zambiri samakhala okwanira ngati multivitamin komanso mchere wambiri.

Nthawi zina, ufa wa amadyera amapangidwa ngati m'malo mwa chakudya, zomwe zimapangitsa kuti mankhwalawa akhale okwanira komanso okwanira.

Ngakhale sanatchulidwepo pamtunduwu, masamba obiriwira nthawi zambiri amakhala ndi polyphenols ndi mankhwala ena omwe amakhala ndi antioxidant komanso anti-inflammatory function ().

Mafuta a masamba nthawi zambiri amakhala ndi ma calories ochepa koma amakhala ndi michere yambiri ndi mavitamini, kuphatikiza selenium, ayodini, chromium ndi mavitamini A, C ndi K, komanso mankhwala opangira mankhwala a antioxidant ndi odana ndi zotupa.

Chowonjezera Chofunika Kulingalira

Zakudya ndi zomerazo zimaphatikizira ufa wa amadyera zitha kuthandizira kukhala ndi thanzi labwino zikagwiritsidwa ntchito limodzi ndi zakudya zabwino komanso moyo wabwino.

Mwachitsanzo, ufa wobiriwira nthawi zambiri amakhala ndi mavitamini A ndi C ambiri, omwe amathandizira kuthandizira chitetezo chamthupi (7, 8).

Kuphatikiza apo, maantibiotiki omwe amawonjezeredwa ndi amadyera ufa amatha kuthandizira chitetezo chamthupi komanso kugaya chakudya. Komabe, kufunikira kwa michere yowonjezera yazomera pazomera sikudziwika (,,).

Mafinya a greens adayesedwa m'maphunziro ang'onoang'ono, koma zotsatira zimatha kusiyanasiyana pamapangidwe amtundu ndi zina.

Kuphatikiza apo, opanga zinthu nthawi zambiri amalipira maphunzirowa, zomwe zimawonjezera chiopsezo chachinyengo. Chifukwa chake, ndibwino kuti musamakayikire.

Angathandize Kuteteza Matenda Aakulu

Antioxidant ndi anti-inflammatory zochita za mbeu zomwe zimaphatikizidwa mu ufa amadyera zitha kuthandiza kuchepetsa chiopsezo cha matenda osachiritsika.

Pakafukufuku umodzi wamasabata anayi mwa anthu 10 athanzi, ma supuni awiri (10 magalamu) a masamba amadyedwa tsiku lililonse amatsitsa mapuloteni owonongeka ndi 30% ().

Kupewa kuwonongeka kwa mapuloteni amwazi ngati ma enzyme ndikofunikira, chifukwa amachita ntchito zomwe zimakutetezani ku khansa ndi matenda osachiritsika ().

Pakafukufuku wina wamasiku 90 mwa anthu 40 omwe ali ndi kuthamanga kwa magazi, ma supuni awiri (10 magalamu) amadyera omwe amatengedwa tsiku ndi tsiku amachepetsa kuthamanga kwa magazi ndi diastolic pafupifupi 8%. Gulu lowongolera silinawone kusintha kulikonse).

Komabe, maphunziro ena amafunikira kuti atsimikizire izi.

Limbikitsani Mphamvu Zanu

Mitengo ina ya masamba amadyetsa mphamvu yanu. Komabe, amakhala ndi ma calories ochepa motero, sikuti amapereka mphamvu zambiri.

Komabe, ena mwa ufa uwu ali ndi mankhwala omwe angakuthandizeni kuti mukhale osamala komanso olimba, kuphatikiza tiyi wobiriwira, womwe umakhala ndi caffeine ndi mankhwala omwe amathandizira kuyatsa kwama calories ().

Pakafukufuku wa miyezi itatu mwa amayi 63 athanzi, omwe amatenga supuni imodzi (10 magalamu) ya amadyera ufa wokhala ndi tiyi wobiriwira tsiku lililonse akuti kuwonjezeka kwakukulu kwa mphamvu, pomwe gulu la placebo silinasinthe ().

Komabe, ili ndi kafukufuku m'modzi yekha yemwe akuyenera kutengera. Sizikudziwikanso ngati ufa wobiriwira wopanda tiyi wobiriwira ungapindule chimodzimodzi.

Ubwino Wina

Mafuta ena amadyera amati amathandizira kuchotsa poizoni ndikupangitsa thupi lanu kukhala lamchere kwambiri - kutanthauza kuti likukwera pa pH sikelo ya zero mpaka 14.

Komabe, kudya masamba amadyera sikungakhudze magazi anu pH, omwe thupi lanu limayang'anira mwamphamvu mkati mwa 7.35-7.45 ().

Kumbali ina, mkodzo wanu pH umasinthasintha pakati pa 4.5-8.0. Kudya masamba ndi masamba ena kumatha kukweza mkodzo pH pang'ono, ndikupangitsa kuti ikhale yamchere kwambiri (,,).

Ofufuza ena amaganiza kuti kukwera pang'ono kwa mkodzo kumatha kuthandizira thupi lanu kuchotsa poizoni, monga mankhwala ophera tizilombo komanso zowononga. Komabe, izi sizinaphunzire bwino mwa anthu (,,,).

Kudya ufa wa amadyera kumathandizabe kuchotsera poizoni m'njira zina. Mwachitsanzo, chiwindi chanu chimawononga mankhwala enaake, zowononga zopanda pake zimapangidwa. Mafuta obiriwira amakhala ndi ma antioxidants ambiri, omwe angathandize kuthana ndi izi zopanda pake (,,).

Zakudya zamafuta zimathandizira kukhala ndi thanzi labwino, kuthandizira chitetezo chamthupi ndikuthandizira kuchepetsa chiwopsezo cha matenda. Kafukufuku wowonjezereka amafunikira kutsimikizira zina zomwe zingapindule, monga kuwonjezera mphamvu ndikuchotsanso mphamvu.

Osasinthira Masamba Onse

Kudya ndiwo zamasamba zosiyanasiyana ndi zipatso zina monga gawo la zakudya zopatsa thanzi ndiyo njira yabwino kwambiri yopezera thanzi komanso kupewa kuchuluka kwa michere ().

Momwemo, ndiwo zamasamba zimakupatsani chikhutiro cha kutafuna komanso zili ndi madzi ambiri. Zonsezi zimalimbikitsa kukwanira ndipo zitha kuthandiza kupewa kudya kwambiri. Pachifukwa ichi, ufa wobiriwira samakhutiritsa (,).

Kuphatikiza apo, ufa wa amadyera umakhala wopanda zingwe, makamaka kumangopatsa magalamu 1-2 pakatumikira, ngakhale nthawi zina ma fiber amawonjezeredwa ().

Dziwani kuti ufa wa amadyera nthawi zambiri umakhala ndi vitamini K. Vitamini uyu amalumikizana ndi mankhwala ena, kuphatikiza owonda magazi. Chifukwa chake, atha kusokoneza chithandizo (28).

Zitha kukhalanso ndi zodetsa zoipa, monga mtovu ndi zitsulo zina zolemera. Kusanthula kwina kwa labu kunapeza zoipitsa pazinthu zinayi mwa 13 zoyesedwa. Musanasankhe mankhwala, yang'anani tsamba la kampaniyo kuti muwone ngati akutsimikizira kuyera.

Pomaliza, ufa wobiriwira amadyetsa kuti ana, amayi apakati kapena oyamwitsa komanso anthu omwe amamwa mankhwala sayenera kugwiritsa ntchito mankhwalawa. Nthawi zambiri amakhala ndi zitsamba ndi zowonjezera zomwe zitha kuyika zoopsa kapena kulumikizana.

Ndibwino kuti muzilankhula ndi dokotala musanatenge zowonjezera zowonjezera - ndiwo zamasamba ndizosiyana.

Mitundu yonse ya amadyera ndi zipatso zina ndizabwino kukhutiritsa njala, kupeza zakudya zokwanira ndikuchepetsa kuchepa kwanu ndi zoipitsa zomwe zingakhale zowopsa.

Momwe Mungagwiritsire Ntchito Ufa Wamasamba

Kuti mupeze zotsatira zabwino, tsatirani malangizo pa chidebe cha masamba omwe mumagula.

Ndizofala kwambiri kusonkhezera ufa m'madzi, madzi, mkaka kapena m'malo mwa mkaka ndi ma smoothies.

Pachitetezo cha chakudya, firiji firiji amadyera onse ngati simumamwa nthawi yomweyo.

Ngati simukufuna kumwa zakumwa zanu zobiriwira, mutha:

• Onjezerani ndi mazira ophwanyika kapena omelet
• Awaza iwo pamasamba owotcha
• Sakanizani iwo mu zokongoletsera za saladi
• Onetsetsani iwo mu kusamba kwa masamba
• Awonjezereni ku msuzi

Komabe, mukamawotcha amadyera ufa, mutha kuchepa kapena kuchotsa zina mwazakudya, kuphatikiza vitamini C ndi maantibiotiki.

Ngati masamba anu amadya mukamayenda, lingalirani za kutenga masamba amadyera nanu kuti muthandizenso kudya.

Njira yofala kwambiri yogwiritsira ntchito ufa wa amadyera ndi kuwapukusa m'madzi, madzi kapena zakumwa zina. Muthanso kuwonjezera pa maphikidwe.

Mfundo Yofunika Kwambiri

Zakudya zakuda ndi zowonjezera zomwe zimapangidwa kuchokera ku amadyera, ndiwo zamasamba, udzu wanyanja, maantibiotiki, michere ya m'mimba ndi zina zambiri.

Zitha kulimbikitsa chitetezo chamthupi ndikuchepetsa matenda opatsirana, koma zotsatira zimatha kusiyanasiyana kutengera zosakaniza. Kafukufuku wazogulitsazi ndi ochepa ndipo, ngakhale ali ndi thanzi, sayenera kusintha zakudya zonse.

Muyenerabe kudya masamba atsopano, ndiwo zamasamba ndi zakudya zosiyanasiyana zopatsa thanzi.