Kodi kudya mazira n'kwabwinodi m'thupi? Tiyeni tidziwe bwino za izi! (Ubwino wa Mazira pa Thanzi)

Mazira ndi gawo lofunika kwambiri pa chakudya cham'mawa m'nyumba mwathu. Anthu ena amadya akawiritsa, ena amaphika ma omelet, ndipo ena amakonda kudya bullseye ndi buledi. Kodi mazira omwe tonsefe timakonda kudya ndi abwino bwanji? Ena amati kudya mazira kumawonjezera cholesterol ndipo sikwabwino pamtima. Ena amati mazira ndi chakudya chapamwamba chodzaza ndi zakudya zabwino. Ndiye izi zikutanthauza chiyani kwenikweni? Tiyeni tikambirane izi molondola komanso mosavuta lero.

Kodi mazira ndi abwinodi m'thupi? Kodi ndi oipa?

Mwachidule, inde, mazira nthawi zambiri amakhala abwino pa thanzi lathu. Mazira ali ndi mavitamini ambiri, ma antioxidants, ndi mapuloteni apamwamba. Komabe, pali vuto. Izi zikutanthauza kuti, mazira ali ndi cholesterol yambiri . Chifukwa chake, kuchuluka kwa mazira omwe muyenera kudya patsiku kumadalira thanzi lanu.

Tsopano, pali lingaliro lakuti cholesterol mu mazira a dzira imatha kuwonjezera cholesterol yoyipa, kapena LDL cholesterol, m'magazi mwathu. Kafukufuku wina wasonyeza kugwirizana pakati pa kudya mazira ndi matenda a mtima. Komabe, kafukufuku watsopano akusonyeza kuti ngati muli ndi thanzi labwino , kudya dzira limodzi patsiku sikukuwonjezera kwambiri chiopsezo chanu cha matenda a mtima. Ndipotu, mphamvu ya mafuta omwe timadya pa cholesterol yathu ndi yayikulu kwambiri kuposa cholesterol yochokera ku mazira.

Ndiye tingasankhe bwanji izi?

• Ngati muli ndi cholesterol yambiri ndipo mulibe matenda monga matenda a mtima, kudya dzira limodzi lonse patsiku nthawi zambiri si vuto. Bungwe la American Heart Association limalimbikitsanso kuti dzira limodzi (kapena mazira awiri oyera) patsiku lingakhale gawo la zakudya zabwino.
• Komabe, ngati muli kale ndi matenda a mtima kapena cholesterol yambiri , ndi bwino kuchepetsa kuchuluka kwa mazira omwe mumadya kufika pa atatu kapena anayi pa sabata.
• Ngati muli ndi matenda a shuga (Diabetes Mellitus) , muyeneranso kusamala ndi cholesterol yomwe ili m'zakudya zanu, chifukwa anthu omwe ali ndi matenda a shuga nthawi zambiri amakhala ndi cholesterol yambiri.

Ngati mukuda nkhawa ndi cholesterol, pali njira zopezera ubwino wa mazira. Mutha kudya mazira oyera okha m'malo mwa dzira lonse. Koma kumbukirani, mukachotsa yolk, mumasowa michere yambiri yamtengo wapatali, monga mavitamini A, D, E, ndi K.

Ubwino wodabwitsa wodya mazira

Mazira si chakudya chokha. Mkati mwa dzira laling'ono ili, muli zinthu zambiri zothandiza thupi lathu.

Zimathandiza kukhala ndi maso abwino

Ngati simukonda kaloti koma mukufuna kuti maso anu azioneka bwino, mazira ndi njira yabwino kwambiri. Mazira ali ndi ma antioxidants awiri otchedwa lutein ndi zeaxanthin . Kafukufuku wapeza kuti izi zimathandiza kupewa kutayika kwa maso pamene tikukalamba. Kudya mazira nthawi zonse kungathandize kuchepetsa chiopsezo cha matenda a maso monga cataract ndi macular degeneration, vuto lomwe limayambitsa kutayika kwa maso pamene tikukalamba.

Ndi yamtengo wapatali kwambiri kwa mayi ndi mwana panthawi ya mimba.

Mazira ndi ofunikira kwambiri kwa mayi woyembekezera chifukwa ali ndi michere yambiri monga Omega-3 fatty acids ndi folate , zomwe ndizofunikira kwambiri pakukula kwa mwana m'mimba.

Folate, kapena folic acid, makamaka, ndi yofunika kwambiri pakukula bwino kwa ubongo wa mwana ndi msana (neural tube). Kupeza folate yokwanira musanayambe komanso panthawi ya mimba kungathandize kupewa zolakwika zazikulu monga spina bifida . Ma Omega-3 amathandizanso kuchepetsa chiopsezo cha kubadwa msanga, preeclampsia, ndi kuvutika maganizo.

Zingachepetse chiopsezo cha sitiroko

Kafukufuku wosiyanasiyana wasonyeza kuti kudya mazira kumachepetsa chiopsezo cha sitiroko ndi matenda a mtima. Chofunika kukumbukira ndichakuti mazira ndi opindulitsa kwambiri akamadyedwa pang'ono ngati gawo la zakudya zopatsa thanzi.

Tiyeni tiphunzire bwino za zakudya zomwe zili m'mazira.

Dzira ndi gwero lalikulu la zakudya m'paketi yaying'ono. Mapuloteni omwe ali m'mazira angathandize kuchepetsa njala ndikukupangitsani kumva kukhuta kwa nthawi yayitali. Ndipotu, mazira ndi gwero lathunthu la mapuloteni . Izi zikutanthauza kuti ali ndi ma amino acid onse asanu ndi anayi ofunikira, omwe matupi athu sangathe kupanga okha.

Kuphatikiza apo, mazira ali ndi michere yambiri yofunikira pakugwira ntchito kwa ubongo, monga vitamini A, vitamini D, vitamini B12, riboflavin, folate, iron, selenium, zinc, ndi choline .

Zakudya zoyera za dzira

Ngati mukufuna kuchepetsa ma calories, mafuta, ndi cholesterol ndikupeza phindu la mapuloteni lokha kuchokera ku mazira, mazira oyera ndi njira yabwino kwambiri. Mafuta ndi cholesterol mu dzira zonse zili mu yolk.

Mu dzira loyera la dzira lalikulu lokha:

• Magalamu 4 a mapuloteni
• 55 milligrams ya sodium
• 6.6 maikrogramu a selenium
• Muli mamiligalamu 53.8 a potaziyamu.

Ganizirani izi mukamaphika mazira

Kuphika mazira ndi njira yosavuta yowakonzera. Kuphatikiza apo, amatha kuphikidwa m'njira zosiyanasiyana, monga ma omelet, mazira ophikidwa, ndi mazira ophwanyidwa.

Koma kumbukirani, zakudya zomwe mazira amapatsa zimatha kusiyana malinga ndi momwe amaphikidwira. Mwachitsanzo, kuwiritsa kapena kupha nyama kumasunga michere m'malo mokazinga kwambiri. Njira yabwino kwambiri yopezera zakudya zambiri kuchokera ku dzira ndikuliphika pamoto wochepa, pogwiritsa ntchito mafuta ochepa abwino (monga mafuta a kokonati).