Ubwino Wobisika wa Nyemba Zomera pa Thanzi - Tiyeni tidziwe!

Kodi munayamba mwadzifunsapo kuti zidutswa zazing'ono, zoyera, zazitali za mpunga wokazinga kapena timitengo tomwe mumadya kusitolo ndi ziti? Chinthu ichi chomwe anthu ambiri amakonda kudya, chomwe chimawonjezera kukoma kosiyana ndi kukwawa kwa chakudya chawo, ndi chomwe timachitcha kuti nyemba zophukira. Izi sizinthu zokha zomwe zimapangitsa chakudya kukhala chokoma, koma sikungakhale kulakwitsa kuzitcha chakudya chapamwamba chomwe chimabweretsa zabwino zambiri pa thanzi lathu. Chifukwa chake lero, tiyeni tikambirane za zabwino zazikulu za chomera chaching'ono ichi.

Kodi zomera za nyemba izi ndi ziti?

Mwachidule, nyemba zophukira ndi masamba atsopano omwe amatuluka nyemba zomwe timadya zikaphukira. Ndi gawo lofunika kwambiri pa zakudya zaku Asia. Timadya nyemba zophukira makamaka za soya.

Mungathe kugula izi kusitolo, kapena mungapange kunyumba. Ndipotu, zitha kulimidwa mosavuta ngati mungazisunge m'chidebe chophimbidwa, pamalo otetezedwa ndi dzuwa.

Kusiyana Pakati pa Zipatso za Nyemba ndi Zipatso za Alfalfa

Ma mphukira ndi omwe ali achichepere pa chomera chilichonse. Monga nyemba, ma mphukira amapangidwanso kuchokera ku ndiwo zamasamba monga broccoli, mpiru, clover, ndi alfalfa. Ma mphukira a nandolo ndi alfalfa ndi mitundu iwiri yotchuka kwambiri. Ma mphukira a nandolo ndi okoma pang'ono, ndipo ndi abwino kwambiri pokazinga. Ma mphukira a nandolo ali ndi kukoma kwa udzu, kotero nthawi zambiri amagwiritsidwa ntchito pazinthu monga masangweji.

Ubwino wodabwitsa wa nyemba zophuka pa thanzi

Chomera chaching'ono ichi chili ndi mavitamini C ndi K ambiri, komanso mapuloteni ndi ulusi. Sikuti chimangowonjezera pamenepo, komanso chili ndi folate, manganese, phosphorous, ndi iron. Tiyeni tiwone ubwino womwe umabwera chifukwa chowonjezera izi muzakudya zathu.

Zimathandiza kuchepetsa kuthamanga kwa magazi

Zipatso za nyemba zingathandize kuteteza ndi kuwongolera kuthamanga kwa magazi, kapena kuthamanga kwa magazi. Izi zili choncho chifukwa zimakhala ndi mapuloteni ang'onoang'ono otchedwa ma peptide. Kafukufuku wina akusonyeza kuti ma peptide amenewa angagwire ntchito mofanana ndi mankhwala ena omwe amagwiritsidwa ntchito pochiza kuthamanga kwa magazi, zomwe zimathandiza kuchepetsa kuthamanga kwa magazi.

Kodi chiopsezo cha khansa chingachepe?

Kafukufuku wapeza kuti mapuloteni omwe ali mu nyemba zophukira akhoza kuchepetsa chiopsezo cha khansa. Kafukufuku wina akusonyeza kuti zakudya zimenezi zingathandize kuwongolera kukula kwa maselo a khansa, makamaka khansa ya m'mawere, khansa ya m'magazi, ndi khansa ya m'mimba.

Zimathandiza kugaya chakudya.

Nyemba zophuka ndi chakudya chokhala ndi ulusi wambiri. Ulusi ndi wofunikira kwambiri pa kugaya chakudya kwathu. Ulusi umagwira ntchito ngati "burashi yamkati" yomwe imatsuka mkati mwa matumbo athu. Umathandiza kuchotsa zinyalala mosavuta m'thupi ndikuletsa kudzimbidwa.

Zabwino pa thanzi la mtima

Zipatso za nyemba zingathandizenso kuchepetsa kuchuluka kwa cholesterol m'magazi anu ndikuteteza thanzi la mtima wanu. Kafukufuku waung'ono wochitidwa pa anthu omwe ali ndi matenda a shuga adawonetsa kuti kudya zipatso za nyemba kumachepetsa cholesterol ya LDL (cholesterol yoyipa), yomwe ndi yovulaza matupi athu ndipo imasonkhana m'mitsempha yathu yamagazi, ndikuwonjezera cholesterol ya HDL (cholesterol yabwino), yomwe imatsuka mitsempha yathu yamagazi.

Alinso ndi mphamvu yochepetsa mtundu wina wa mafuta m'magazi otchedwa triglycerides. Ngati triglycerides izi zikuwonjezeka, chiopsezo chodwala matenda a mtima chimawonjezeka.

Amachepetsa kutupa m'thupi

Kafukufuku wina akusonyeza kuti nyemba zingathandize kuwongolera magwiridwe antchito a chitetezo chamthupi chathu ndikuchepetsa kutupa m'thupi. Izi zingathandize kuwongolera matenda monga matenda a autoimmune, khansa zina, kunenepa kwambiri, ndi matenda a shuga.

Zabwinonso pa matenda a shuga

Zipatso za nyemba zimakhala ndi index yotsika kwambiri ya glycemic, zomwe zikutanthauza kuti sizikukweza shuga m'magazi mwanu mutangozidya. Kafukufuku wina wapezanso kuti nyemba zobiriwira zingathandize kuwongolera kuchuluka kwa insulin ndi shuga m'thupi lathu.

Tiyeni tiwone zakudya zomwe zili mu nyemba zophukira.

Izi ndi zakudya zomwe zili mu kapu imodzi ya nyemba zobiriwira.

Kuphatikiza apo, nyemba zophukira ndi chakudya chokhala ndi ma antioxidants ambiri. Ma antioxidants amateteza maselo a thupi lathu kuwonongeka ndipo amathandiza kuchepetsa chiopsezo cha khansa ndi matenda a mtima. Zipatso zophukira za nyemba zimakhala ndi vitamini C wambiri, calcium, ndi iron.

Kodi mumazidya bwanji izi? Kodi mungathe kuziphika kunyumba?

Mukhoza kudya nyemba zosaphika kapena zophikidwa. Koma ndibwino kuzidya zophikidwa . Tidzakambirana za zimenezo mtsogolo.

Ngati mukuphika, mutha kuzisakaniza ndi mafuta ndikuzipereka ndi Zakudyazi kapena ndiwo zamasamba monga kaloti ndi tsabola. Muthanso kuzidya zosaphika pamwamba pa saladi yanu. Zimawonongeka mwachangu, choncho ndi bwino kuziyika mufiriji mukangotenga.

Mukamagula ku sitolo, sankhani zomera zoyera, zonyezimira, komanso zokhala ndi nsonga yachikasu. Pewani zomera zomwe zimanunkha kapena zomata. Njira yabwino yoyesera izi ndikutenga chomera chimodzi ndikuchidula pakati. Chomera chatsopano chidzasweka mosavuta ndi phokoso la "tuck".

Umu ndi momwe mungamere zomera kunyumba

1. Choyamba, tengani pafupifupi magalamu 50 a mbewu zomwe zamera ndikuzitsuka bwino.

2. Kenako, ikani m'madzi ofunda ndipo mulole kuti ilowerere kutentha kwa chipinda usiku wonse.

3. Tsukani mbewu zomwe zanyowa, ziikeni mu botolo lagalasi, ndipo phimbani botolo ndi chidutswa cha tchizi.

4. Kawiri kapena katatu patsiku, onjezerani madzi opanda chlorine (monga madzi a kasupe) ndikugwedeza mbewuzo pozitembenuza. Botolo ili liyenera kusungidwa pamalo amdima. Ziyamba kumera pakatha masiku atatu kapena asanu ndi awiri.

5. Mbewu zikakula bwino, ziyikeni m'beseni la madzi ndikuchotsa khungu ndi mizu kuchokera ku mbewu.

6. Ikani masamba mu sefa kuti mutulutse madzi bwino ndikugwiritsa ntchito. Kapena, sungani mu chidebe cha pulasitiki/galasi chosalowa mpweya mufiriji.

Kodi pali zinthu zina zomwe muyenera kusamala nazo mukamadya nyemba zobiriwira?

Inde, izi ndizofunikira kwambiri. Ngakhale kuti nyemba zimamera bwino komanso zimakhala ndi thanzi labwino, nthawi zina zimakhala ndi majeremusi oopsa. Malo ofunda komanso onyowa omwe zomera zimamera bwino ndi malo abwino kwambiri kuti mabakiteriya monga Salmonella ndi Listeria amere bwino.

Ngati pali tizilombo toyambitsa matenda pa mbewu, zimatha kufalikira mofulumira zikamera. Chifukwa chake, njira yotetezeka yozidya ndi kuziphika bwino . Kuphika kumapha mabakiteriya owopsa awa.

Ngati mukulima mbande kunyumba, gulani mbewu zomwe zatsimikiziridwa kuti sizili ndi tizilombo toyambitsa matenda. Komanso, yang'anani mbandezo ngati zili ndi nkhungu kapena bowa. Ngati mukuziona, tayani zonse.

Ndani ayenera kupewa kudya nyemba zosaphika?

Kudya nyemba zosaphika kungayambitse matenda aakulu mwa anthu ena kuposa ena. Anthu otsatirawa sayenera kudya nyemba zosaphika.