N 'chifukwa Chiyani Mazira Ndiabwino Kwa Inu? Zakudya Zabwino Kwambiri

Zamkati

• Mazira Sayambitsa Matenda a Mtima
• Mazira Ndi Olemera Ndi Ma Antioxidants Apadera
• Mazira Ndi Zina Mwa Zakudya Zabwino Kwambiri Padzikoli
• Mazira Akudzaza Ndi Kukuthandizani Kuti Muchepetse Kunenepa
• Zakudya Zabwino Kwambiri

Zakudya zambiri zathanzi zidachitidwa chiwanda m'mbuyomu, kuphatikiza mafuta a coconut, tchizi ndi nyama yosakonzedwa.

Koma mwa zitsanzo zoyipitsitsa ndizabodza zonena za mazira, zomwe ndi chimodzi mwazakudya zabwino kwambiri padziko lapansi.

Mazira Sayambitsa Matenda a Mtima

Zakale, mazira amawerengedwa kuti ndi opanda thanzi chifukwa amakhala ndi cholesterol.

Dzira lalikulu limakhala ndi 212 mg ya cholesterol, yomwe ndiyambiri poyerekeza ndi zakudya zina zambiri.

Komabe, kafukufuku wambiri wasonyeza kuti cholesterol m'mazira sichimasokoneza cholesterol m'mwazi.

M'malo mwake, mazira amakweza mafuta anu "abwino" a HDL cholesterol ndikusintha cholesterol yanu "yoyipa" ya LDL kuchokera yaying'ono komanso yayikulu kupita yayikulu, yomwe ili yabwino (,,).

Kusanthula kumodzi kwamaphunziro 17 okhudzana ndi kumwa dzira ndi thanzi sanapeze kulumikizana pakati pa mazira ndi matenda amtima kapena sitiroko mwa anthu athanzi ().

Kuphatikiza apo, maphunziro ena angapo adabweretsa chimodzimodzi (5).

Ngakhale malingaliro olakwika okhudza mazira m'mbuyomu, kuwadyera sikungayanjane ndi matenda amtima.

Mazira Ndi Olemera Ndi Ma Antioxidants Apadera

Mazira amalemera kwambiri mu ma antioxidants lutein ndi zeaxanthin.

Izi antioxidants zimasonkhana mu diso la diso momwe zimatetezera ku dzuwa lowopsa ndikuchepetsa chiopsezo cha matenda amaso monga kuchepa kwa macular ndi cataract (,,).

Pakafukufuku umodzi, kuwonjezera ndi mazira a mazira 1.3 tsiku lililonse kwa masabata 4.5 kumawonjezera kuchuluka kwa magazi a lutein ndi 28-50% ndi zeaxanthin mwa 114-142% ().

Ngati mukufuna kuphunzira za zakudya zina zomwe zingakuthandizeni kuti mukhale ndi thanzi labwino, onani nkhaniyi.

Mazira amakhala ndi ma antioxidants lutein ndi zeaxanthin, onse omwe amachepetsa chiopsezo chanu chamatenda okhudzana ndi ukalamba.

Mazira Ndi Zina Mwa Zakudya Zabwino Kwambiri Padzikoli

Tangoganizirani izi, dzira limodzi limakhala ndi michere yonse ndi zomangira zofunika kukula mwana wankhuku.

Mazira amanyamulidwa ndi mapuloteni apamwamba kwambiri, mavitamini, mchere, mafuta abwino ndi mitundu yambiri yazakudya.

Dzira lalikulu limakhala ndi (10):

• Makilogalamu 77 okha, okhala ndi magalamu 5 a mafuta ndi magalamu 6 a mapuloteni okhala ndi amino acid onse 9 ofunikira.
• Olemera ndi chitsulo, phosphorous, selenium ndi mavitamini A, B12, B2 ndi B5 (pakati pa ena).
• Pafupifupi 113 mg ya choline, michere yofunika kwambiri muubongo.

Ngati mungasankhe kuphatikiza mazira pazakudya zanu, onetsetsani kuti mukudya omega-3-onenepa kapena mazira odyetserako ziweto. Ndiopatsa thanzi kwambiri.

Onetsetsani kuti mwadya ma yolks, chifukwa amakhala ndi michere yonse.

Mazira ali ndi amino acid onse 9 ofunikira, amakhala ndi mavitamini ndi michere yambiri ndipo ndi ena mwazinthu zabwino kwambiri za choline zomwe mungapeze. Mazira a Omega-3 opindulitsa kapena odyetserako ziweto ndi abwino kwambiri.

Mazira Akudzaza Ndi Kukuthandizani Kuti Muchepetse Kunenepa

Mazira amakwera kwambiri pamlingo wotchedwa satiety index, zomwe zikutanthauza kuti mazira ndiabwino kukupangitsani kukhala okhuta ndikudya ma calories ochepa (5).

Komanso, zimangokhala ndi kuchuluka kwa chakudya, zomwe zikutanthauza kuti sizidzakweza magazi anu m'magazi.

Pakafukufuku mwa amayi 30 onenepa kwambiri kapena onenepa kwambiri omwe amadya bagel kapena mazira pachakudya cham'mawa, gulu la dzira limatha kudya pang'ono panthawi yamasana, tsiku lonse komanso kwa maola 36 otsatira ().

Pakafukufuku wina, akuluakulu onenepa kwambiri anali oletsedwa ndi ma calorie ndipo amapatsidwa mazira awiri (340 calories) kapena bagels pachakudya cham'mawa ().

Pambuyo pa masabata asanu ndi atatu, gulu lomwe limadya mazira lidakumana ndi izi:

• Kuchepetsa kwakukulu kwa 61% mu BMI
• 65% yochulukitsa kwambiri
• Kuchepetsa kwakukulu kwa 34% m'chiuno
• 16% kuchepa kwakukulu kwamafuta amthupi

Kusiyanaku kunali kofunika ngakhale kuti nthawi zonse chakudya chamadzulo chonse chinali ndi ma calories ofanana.

Mwachidule, kudya mazira ndi njira yabwino kwambiri yochepetsera zakudya zopatsa mphamvu.

Mazira ndi chakudya chopatsa thanzi, chopatsa mapuloteni chomwe chimakhudza kwambiri kukhuta. Kafukufuku akuwonetsa kuti kudya mazira pachakudya cham'mawa kungakuthandizeni kuti muchepetse kunenepa.

Zakudya Zabwino Kwambiri

Mazira ndiopatsa thanzi kwambiri, ochepetsa thupi komanso amakhala ndi ma antioxidants ambiri.

Ngati mukufuna zifukwa zina zoti mudye mazira, ndiotsika mtengo, pitani ndi chakudya chilichonse ndipo mulawe bwino.

Ngati chakudya chilichonse chikuyenera kutchedwa kuti superfood, ndi mazira.