Muyenera kuti mwawona ma amondi mukapita kusitolo kapena kudya keke, eti? Mbewu zazing'ono zofiirira izi ndi zokoma kwambiri. Koma kodi mukudziwa zinthu zingati zamtengo wapatali zomwe zabisika mkati mwa mbewu zazing'onozi za amondi kuti mukhale ndi thanzi labwino? Ichi si chinthu chokoma chokha, koma ndi chakudya chabwino kwambiri chomwe chimapatsa thupi lathu zabwino zambiri. Tiyeni tikambirane za ma amondi awa lero.
Kodi amondi ndi chiyani kwenikweni?
Mwachidule, amondi ndi mbewu yomwe imamera pa mtengo wa amondi. Mkati mwa chipolopolo cholimba cha chipatsochi muli njere yokoma ya amondi iyi. Ngakhale timatcha mtedza uwu kuti "mtedza", polankhula zasayansi, kwenikweni ndi mtundu wa mbewu.
Anthu padziko lonse lapansi akhala akudya ma amondi kwa zaka masauzande ambiri. Masiku ano, 80% ya ma amondi padziko lonse lapansi amachokera ku boma la California ku United States. Tsopano, ma amondi amapezeka mosavuta m'sitolo iliyonse m'dziko lathu.
Ngati mukufuna kuwonjezera zakudya zabwino tsiku ndi tsiku, kudya ma amondi ochepa patsiku kungathandize kwambiri thupi lanu.
Zakudya za kambewu kakang'ono aka n'zodabwitsa!
Monga mtedza wina, ma amondi nawonso ndi chakudya chopatsa thanzi. Tiyeni tiwone zomwe zili mkati mwake.
Tangoganizirani, izi ndi zakudya zomwe zili mu aunsi imodzi ya amondi, yomwe ndi pafupifupi ma amondi 23 .
| Gawo la zakudya | Kukula |
|---|---|
| Ma calories | Pafupifupi 152 |
| Mapuloteni | magalamu 6 |
| Mafuta | magalamu 15 |
| Chakudya | magalamu 6 |
| Ulusi wa Zakudya | Magalamu atatu |
| Shuga | Galamu imodzi |
Kuphatikiza apo, ma amondi ndi chakudya chokhala ndi mavitamini ndi michere yambiri, makamaka:
- Vitamini E
- Vitamini B2
- Magnesium
- Phosphorus
- Potaziyamu
Chofunika Kwambiri: Ndikofunikira kwambiri kusamala ndi kuchuluka kwa amondi. Chifukwa ndi okoma, mungamve ngati mukufuna kudya zambiri nthawi imodzi. Ngati mutero, mutha kuwonjezera ma calories ndi mafuta ambiri m'thupi lanu kuposa momwe mukufunira. Chifukwa chake, njira yabwino kwambiri ndikudya pafupifupi amondi 23 (1/4 chikho) patsiku .
Kodi ubwino wodya amondi m'thupi lathu ndi wotani?
Zakudya zambiri za amondi zimapindulitsa matupi athu m'njira zambiri. Ngati mukufuna thandizo pa mtima wanu, mafupa, kapena kuchepetsa kulemera, amondi ndi chisankho chabwino kwambiri.
| Phindu | Kodi izi zimachitika bwanji? |
|---|---|
| Amalamulira cholesterol | Maamondi amathandiza kuchepetsa kuchuluka kwa cholesterol yoyipa (LDL - Low-Density Lipoprotein) ndikuwonjezera kuchuluka kwa cholesterol yabwino (HDL - High-Density Lipoprotein) . Maamondi alinso ndi mphamvu zotsutsana ndi kutupa zomwe zimathandiza kuteteza ku matenda a mtima. |
| Zimathandiza kukhala ndi kulemera kwabwino | Ngakhale kuti ma amondi ali ndi ma calories ambiri, ngati adyedwa pang'ono, amachepetsa chiopsezo cha kunenepa kwambiri komanso kunenepa kwambiri. Chifukwa mapuloteni ndi ulusi zomwe zili mu ma amondi zimakupangitsani kumva kukhuta ngakhale mutadya pang'ono, zimathandiza kuchepetsa kudya pafupipafupi. |
| Amachepetsa kuthamanga kwa magazi | Zakudya monga vitamini E, potaziyamu, ndi calcium zomwe zili mu amondi zimathandiza kuchepetsa kuthamanga kwa magazi, zomwe ndizofunikira kwambiri poteteza matenda a mtima. |
| Amalimbitsa mafupa | Maamondi ali ndi calcium ndi phosphorous yambiri, michere iwiri yofunika kwambiri pa thanzi la mafupa athu. |
| Amayang'anira kuchuluka kwa shuga m'magazi | Maamondi ali ndi mphamvu zowongolera kukwera kwadzidzidzi kwa shuga m'magazi mutatha kudya. Izi ndizofunikira kwambiri kwa anthu omwe ali ndi matenda ashuga . Komabe, ngati muli ndi matenda ashuga, muyenera kulankhula ndi dokotala musanasinthe zakudya zanu. |
| Zimathandiza kuti chakudya chiziyenda bwino m'thupi | Kafukufuku waposachedwapa akusonyeza kuti amondi amathandiza kuteteza thanzi la m'mimba mwathu komanso chitetezo chamthupi. Zakudya zabwino zimatanthauza chitetezo chamthupi champhamvu komanso thupi labwino. |
Njira zosavuta zowonjezerera ma amondi muzakudya zanu
Maamondi ndi osavuta kuwawonjezera pa chakudya chilichonse. Kupatula kungowadya, mutha kuwadyanso m'njira izi:
- Onjezani ma amondi odulidwa pang'ono pa chakudya chanu cham'mawa, oatmeal, kapena pamwamba pa saladi.
- Mungathe kuziyika pamwamba pa mpunga wa mkaka womwe timapanga, kapena pamwamba pa buledi wa mphesa zouma.
- Monga gawo la njira yosakanikirana yopangidwa ndi mtedza wina.
- Gwiritsani ntchito batala wa amondi m'malo mwa batala wa mitundu ina pa buledi.
- Mukamapanga makeke ndi mabisiketi, gwiritsani ntchito ufa wa amondi m'malo mwa ufa wamba.
- Kuti mukome bwino komanso kuti mukhale ndi mawonekedwe abwino, wotchani ma amondi pang'ono.
Chenjezo: Ma amondi ogulitsidwa m'masitolo, omwe amapangidwa ndi mchere, shuga, ndi zokometsera zosiyanasiyana, akhoza kukhala ndi mafuta osapatsa thanzi. Alinso ndi zakudya zochepa. Chifukwa chake, idyani ma amondi achilengedwe (ma amondi osaphika) momwe mungathere.
Tiyeni tiphunzire pang'ono za Mafuta a Amondi.
Mafuta a amondi, omwe amachotsedwa ku zipatso za amondi, nawonso ndi opindulitsa kwambiri. Ndi mafuta ochokera ku zomera omwe ali ndi mafuta ambiri athanzi komanso vitamini E. Mafuta a amondi amagwiritsidwa ntchito popanga zinthu zokongoletsera komanso kuphika.
Ubwino wa mafuta a amondi pa thanzi
Kugwiritsa ntchito mafuta a amondi kumabweretsanso ubwino wambiri pa thanzi.
- Kuwongolera shuga m'magazi: Kafukufuku wasonyeza kuti mafuta okhala ndi mafuta ambiri osakhuta ndi osakhuta, monga mafuta a amondi, angathandize kuchepetsa kuchuluka kwa shuga m'magazi mwa anthu omwe ali ndi matenda a shuga a mtundu wachiwiri.
- Muli ma antioxidants ambiri: Ma antioxidants monga vitamini E mu mafuta a amondi amateteza maselo athu ku ma free radicals omwe amawawononga. Ma free radicals amenewa akamaunjikana m'thupi, vuto lotchedwa oxidative stress limatha kuchitika. Ndi chifukwa cha matenda ambiri osatha monga khansa, matenda a mtima, ndi nyamakazi.
Kodi mafuta a amondi ndi abwino pakhungu?
Inde, ndithudi. Mphamvu ya mafuta a amondi yofewetsa khungu ingathandize kusalala ndi kuchepetsa kuyabwa. Kafukufuku akusonyeza kuti kugwiritsa ntchito mafuta okhala ndi mafuta a amondi kungachepetse zizindikiro za matenda monga eczema ndi dermatitis. Mafutawa amathandizanso kukonza khungu ndi mawonekedwe ake.
Kodi mafuta a amondi ndi abwino pa tsitsi?
Ngakhale kuti pakufunika kafukufuku wowonjezereka pankhaniyi, akukhulupirira kuti mafuta a amondi amathandiza kunyowetsa tsitsi ndi khungu la mutu. Mafuta a amondi amathanso kuchepetsa kuuma ndi kuzizira kwa tsitsi, komanso kupereka mpumulo ku khungu la mutu louma komanso loyabwa.
Uthenga Wopita Nawo Kunyumba
- Maamondi si chakudya chokoma chokha, komanso chakudya chapamwamba chodzaza ndi zakudya zopatsa thanzi.
- Kudya pafupifupi ma amondi 20-23 (ounce imodzi) patsiku ndikwabwino kwambiri pa thanzi lanu. Kudya zochulukirapo kungapangitse kuti thupi lanu liwonjezere ma calories osafunikira.
- Maamondi amathandiza kuchepetsa cholesterol yoyipa, kuwongolera kulemera, komanso kukhala ndi thanzi la mtima.
- Mafuta a amondi ndi othandiza kwambiri pakhungu ndi tsitsi.
- Ngati muli ndi vuto la mtedza, onetsetsani kuti mwalankhula ndi dokotala musanagwiritse ntchito mafuta a amondi kapena amondi.
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