Kodi ndinu munthu amene mumakonda kudya mazira pa chakudya cham'mawa? Mwina ndinu munthu wochita masewera olimbitsa thupi amene amasamala za mawonekedwe a thupi lanu. Chimodzi mwa zinthu zodziwika kwambiri zomwe mungachite pakali pano ndikuchotsa yolk ndikudya yoyera yokha. Anthu ambiri azolowera izi chifukwa cha mwambi wakuti, "Yolk ili ndi cholesterol yambiri, kotero si yabwino kwa thupi." Koma kodi kudya yoyera yokha ndi kothandiza bwanji? Tiyeni tikambirane za izi lero.
Kodi kwenikweni nkhani yoyera iyi ndi chiyani?
Mwachidule, mafuta ambiri ndi cholesterol mu dzira amakhala mu yolk. Choncho ngati mukufuna kupeza zakudya zonse kuchokera ku dzira lopanda mafuta, kuchotsa yolk ndiye yankho.
Koma tikachotsa yolk, timataya michere yambiri yamtengo wapatali yomwe ilimo. Mwachitsanzo, yolk ili ndi mavitamini A, D, E, K, ndi DHA, zomwe ndizofunikira kwambiri pakukula kwa ubongo.
Ndiye, kodi mu azungu a dzira muli chiyani? Azungu a dzira ali ndi ma calories ochepa kwambiri, ndipo alibe mafuta konse. M'malo mwake, ali ndi zinthu izi.
| Zakudya | Kuchuluka koyerekeza (Kuchuluka koyerekeza mu dzira limodzi loyera) |
|---|---|
| Mapuloteni | Pafupifupi magalamu 4 |
| Sodium | Pafupifupi mamiligalamu 55 |
| Folate | Pafupifupi ma microgram 1.3 |
| Selenium | Pafupifupi ma microgram 6.6 |
| Kalisiyamu | Pafupifupi mamiligalamu 2.3 |
| Magnesium | Pafupifupi mamiligalamu 3.6 |
| Potaziyamu | Pafupifupi mamiligalamu 53.8 |
Kawirikawiri mu njira yophikira, mutha kusintha mazira awiri oyera m'malo mwa dzira limodzi lonse. Koma kumbukirani, popeza dzira limagwira ntchito mosavuta pogawanitsa yolk, pali chiopsezo chachikulu cha matenda a bakiteriya monga Salmonella . Choncho nthawi zonse kumbukirani kusamba m'manja mwanu bwino ndi sopo ndi madzi mukamaliza kugwira mazira.
Kodi ubwino wodya mazira oyera okha ndi wotani?
Izi zili ndi ubwino wambiri.
Gwero labwino kwambiri la mapuloteni
Mazira oyera ndi njira yabwino kwambiri yopezera mapuloteni abwino muzakudya zanu popanda kuda nkhawa ndi ma calories. Mapuloteni ndi ofunikira pakumanga minofu yolimba komanso kusunga minofu yathu ikakula . Ngati mumachita masewera olimbitsa thupi, mapuloteni ndi ofunikira pakukonzanso ndikukula kwa minofu.
Zabwino pamtima
Palibe cholakwika ndi kudya mazira a dzira pang'onopang'ono. Komabe, ngati muli kale pachiwopsezo chachikulu cha matenda a mtima kapena sitiroko , dokotala wanu mwina adakulangizani kuti mutsatire zakudya zabwino za mtima. Popeza mazira azungu alibe cholesterol, ndi owonjezera pazakudya zanu. Mutha kudya dzira lonse ndi dzira loyera la dzira lina. Mwanjira imeneyi, mudzapeza mapuloteni owonjezera pang'ono popanda cholesterol ndi mafuta owonjezera kuchokera ku yolk yachiwiri.
Koma apa pali chinthu chomwe tiyenera kusamala nacho. Kodi timadya mazira ndi chiyani? Anthu ena amadya ndi nyama yankhumba, soseji, ndi tchizi. Ena amadya ndi yokazinga kwambiri, yokhala ndi mchere wambiri, komanso ndi sosi zambiri. Ngati mutachotsa yolk ndikudya yoyera yokha, ndikuwonjezera mafuta ambiri, mchere, ndi sosi, ubwino wa thanzi umatayika, eti? Chifukwa chake ngati mudya mazira oyera, ndibwino kuwadya mwanjira yopatsa thanzi, yophikidwa kapena yophikidwa ndi mafuta ochepa.
Koma palinso chiopsezo pa izi.
Kuphatikiza pa ubwino wake, palinso zoopsa zina zodya mazira oyera okha.
Matenda a ziwengo
Mazira ndi amodzi mwa matenda ofala kwambiri okhudzana ndi zakudya padziko lonse lapansi. Nthawi zambiri, matenda oterewa amayamba chifukwa cha puloteni yotchedwa albumin, yomwe imapezeka mu mazira oyera. Ngati muli ndi vuto la mazira, mutha kukumana ndi zizindikiro monga:
- Maso oyabwa, odzaza ndi madzi
- Zilonda za pakhungu kapena ziphuphu zina
- Kufiira kwa khungu ndi kutupa
- Kupweteka m'mimba
- Kutsegula m'mimba kapena kudzimbidwa
- Kusanza ndi kusanza
- Mavuto opuma monga chifuwa ndi mphumu
Kusowa kwa biotin
Biotin ndi vitamini wofunikira kwambiri pa thanzi la tsitsi, khungu, ndi misomali . Imathandizanso kugaya chakudya komanso kagayidwe kachakudya m'thupi. Mukachotsa yolk m'dzira, mumatayanso michere yofunika kwambiri ya biotin iyi.
Choncho ngati mudya mazira oyera okha, ndikofunikira kuwonjezera zakudya zina ngati izi muzakudya zanu kuti mupeze biotin:
- Oats
- Tomato
- Bowa
- Peyala
- Anyezi
- Ndiwo zamasamba zofanana ndi sipinachi (Swiss chard)
- Mbewu za mpendadzuwa
- Mbewu za Chia
- Batala wa mtedza
- Kolifulawa
- Nthochi
- Soya
- Zipatso monga sitiroberi ndi mabulosi abuluu
- Maamondi
Chiwopsezo cha bakiteriya
Mabakiteriya a Salmonella amapezeka kwambiri m'mazira ndipo angayambitse poizoni m'zakudya. Vutoli limagwira ntchito pa yolk ndi yoyera. Chifukwa chake , sikwabwino kudya kapena kumwa mazira osaphika . Nthawi zonse phikani mazira mpaka ataphikidwa kwathunthu (kaya owiritsa kapena okazinga).
Zakudya za anthu osadya nyama
Ngati ndinu wosadya nyama, mazira a dzira angakhale gwero lalikulu la cholesterol. Njira zina m'thupi, monga kupanga mahomoni, zimafuna kuchuluka kwa cholesterol. Chifukwa chake, ngati ndinu wosadya nyama, ndikofunikira kwambiri kulankhula ndi dokotala wanu za kuwonjezera mazira (kuphatikizapo mazira a dzira) muzakudya zanu.
Uthenga Wopita Nawo Kunyumba
- Mazira oyera ndi chakudya chabwino kwambiri chokhala ndi ma calories ochepa, opanda mafuta, komanso mapuloteni ambiri.
- Mukachotsa yolk, mumataya michere yofunika kwambiri monga mavitamini A, D, E, K, ndi biotin.
- Mazira oyera ndi abwino pamtima chifukwa alibe cholesterol. Koma samalani momwe mumawaphikira ndi zakudya zina zomwe mumadya nazo (mafuta, mchere, msuzi).
- Kusamvana ndi mazira nthawi zambiri kumachitika chifukwa cha mapuloteni otchedwa albumin omwe amapezeka mu mazira oyera.
- Nthawi zonse phikani mazira bwino kuti mupewe matenda a bakiteriya monga Salmonella.
- Ndi bwino kufunsa dokotala musanasinthe zakudya zanu, makamaka ngati muli ndi vuto linalake la matenda.
💬 Comments (0)
Palibe ndemanga zomwe zatumizidwa pano. Onjezani ndemanga yanu pano koyamba.
Onjezani ndemanga yanu