Mukakhala kuti mukuganiza kuti mudye chiyani pa chakudya cham'mawa, kapena mukumva njala pang'ono, dzira lophikidwa ndi chinthu chomwe mungapange mwachangu. Ndi lokoma komanso lopatsa thanzi. Koma nthawi zina sitimaganizira za ubwino wa thanzi womwe uli mkati mwa dzira laling'ono ili. Kotero lero, tiyeni tikambirane za dzira lophikidwa losavuta komanso lopatsa thanzi ili.
Kodi ubwino wa mazira owiritsa ndi wotani m'thupi lathu?
Dzira lili ngati phukusi laling'ono lodzaza ndi michere. Pambuyo pa mkaka, mazira ndiye gwero labwino kwambiri la mapuloteni apamwamba. M'malo mokambirana za ubwino wake umodzi ndi umodzi, zidzakhala zosavuta kuti muyang'ane tebulo ili.
| Phindu | Kodi zimenezo zimachitika bwanji? |
|---|---|
| Zimathandiza kuchepetsa thupi. | Chifukwa cha kuchuluka kwa mapuloteni m'mazira, kudya limodzi nthawi zambiri kumakupangitsani kumva kukhuta. Izi zimathandiza kuchepetsa kudya kwambiri. |
| Zabwino kwambiri kwa amayi apakati ndi makanda | Mapuloteni ndi vitamini D omwe ali m'mazira ndi ofunikira kwambiri pa mano, mafupa, komanso kukula kwa mwana m'mimba. |
| Kugwira ntchito kwa ubongo ndi kukumbukira | Mazira ndi chakudya chokhala ndi choline yambiri, chomwe ndi chofunikira pakukula kwa maselo a ubongo ndi kukumbukira. |
| Amateteza maso | Ma antioxidants a Lutein ndi Zeaxanthin omwe amapezeka mu mazira a dzira amathandiza kuteteza maso kuti asawonongeke pamene tikukalamba. |
| Kumawonjezera mphamvu zamaganizo | Makamaka mukawonjezera dzira ku chakudya chanu cham'mawa, kuphatikiza kwa mapuloteni ndi choline kumathandiza kuti ubongo ukhale maso tsiku lonse. |
Mwachidule, dzira si chakudya chokoma chokha, komanso chakudya champhamvu chomwe chimapatsa thanzi ziwalo zingapo zofunika kwambiri m'thupi lathu.
Kodi dzira limapatsa thanzi lotani kwenikweni?
Tiyeni tiwone zakudya zomwe zili mu dzira lalikulu lophika (pafupifupi magalamu 50).
| Gawo la zakudya | Kuchuluka komwe kuli (potengera kulemera ) |
|---|---|
| Ma calories | 77 |
| Mapuloteni | Magalamu 6.3 |
| Mafuta (Mafuta Onse) | Magalamu 5.3 |
| Mafuta Okhuta | Magalamu 1.6 |
| Cholesterol | Mamiligalamu 186 |
| Sodium | 62 mamiligalamu |
Kuphatikiza apo, mazira alinso ndi mavitamini ofunikira monga vitamini A ndi vitamini D.
Samalani ndi zinthu izi mukamadya mazira
Kaya mazira ndi abwino bwanji, tiyenerabe kusamala ndi zinthu zina.
- Vuto la Cholesterol: Mazira ali ndi cholesterol. Komabe, kudya dzira limodzi patsiku sikukhudza kwambiri munthu wathanzi. Komabe, mazira amatha kukweza LDL (cholesterol yoyipa) , yomwe ndi mtundu wa cholesterol womwe ndi wovulaza thupi. Chifukwa chake, ngati muli ndi matenda a mtima kapena cholesterol yambiri, ndibwino kufunsa dokotala wanu kuti ndi mazira angati oyenera.
- Kuonjezera mchere: Ambiri a ife timadya mazira owiritsa okhala ndi mchere ndi tsabola. Komabe, kuwonjezera mchere wochuluka kungapangitse kuti sodium m'thupi ichuluke. Izi sizothandiza pa matenda monga kuthamanga kwa magazi.
- Njira Yophikira: Kuphika mazira ndi njira yabwino kwambiri yophikira, chifukwa kuwakazinga mu mafuta kumawonjezera mafuta owonjezera komanso osafunikira.
- Chitetezo: Kudya dzira lophikidwa molimba n'kotetezeka kuposa kudya dzira lophikidwa mofewa chifukwa kumachepetsa chiopsezo cha matenda opatsirana ndi mabakiteriya monga Salmonella .
Kodi mungaphike bwanji dzira bwino ndikulichotsa mosavuta?
Kuphika dzira ndikosavuta kwambiri.
- Kawirikawiri, mazira akaikidwa mumphika wa madzi ndikuwiritsa kwa mphindi pafupifupi 10-12 madzi atayamba kuwira, dzira limakhala lolimba.
- Ngati mukufuna kuti yolks ziwiritse bwino, wiritsani kwa mphindi 5-6.
Malangizo pang'ono ochotsera zipolopolo za mazira mosavuta
Kuchotsa dzira lophika kungakhale kovuta kwa anthu ena. Yesani izi:
1. Dzira lowiritsa litazizira pang'ono, liponyeni pang'onopang'ono pamalo olimba, monga patebulo, kuti mupange ming'alu yaying'ono kuzungulira dzira.
2. Tsopano ikani dzira pakati pa manja anu ndipo lizungulireni pang'onopang'ono. Izi ziyamba kulekanitsa chipolopolo ndi dzira.
3. Chotsani dzira kuyambira mbali yamafuta. Ngati zikuwoneka zovuta, ligwireni pansi pa madzi ozizira ndikulichotsa. Zidzakhala zosavuta mwanjira imeneyo.
Kodi mumasunga bwanji mazira owiritsa?
Mazira owiritsa ndi osavuta chifukwa amatha kupangidwa pasadakhale. Koma ndikofunikira kwambiri kuwasunga bwino.
- Mazira owiritsa: Angasungidwe mufiriji ndi chipolopolocho kwa sabata imodzi .
- Mazira ophikidwa mofewa: Angasungidwe mufiriji ndi chipolopolo kwa masiku awiri .
- Kunja kwa firiji: Musasiye mazira owiritsa odulidwa kapena osadulidwa kutentha kwa chipinda kwa maola opitilira awiri . Mabakiteriya amatha kukula.
- Kuyika mufiriji:Kuzimitsa mazira owiritsa si lingaliro labwino chifukwa mazira oyera amakhala ngati rabara.
Uthenga Wopita Nawo Kunyumba
- Mazira owiritsa ndi chakudya chosavuta, chosavuta kupanga, komanso chopatsa thanzi.
- Ndi yothandiza kwambiri pochepetsa thupi, kugwira ntchito kwa ubongo, kuona bwino, komanso panthawi ya mimba.
- Kawirikawiri palibe vuto kuti munthu wathanzi adye dzira limodzi patsiku.
- Ngati muli ndi matenda monga matenda a mtima kapena cholesterol yambiri, lankhulani ndi dokotala wanu za kuchuluka kwa mazira oyenera kwa inu.
- Ndikofunikira kwambiri kusunga mazira owiritsa bwino mufiriji kuti chakudya chikhale chotetezeka.
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