Kaya tipita ku sitolo kapena ku supermarket, mtedza ndi chinthu chomwe timachiwona nthawi zambiri. Timakonda kudya zinthu monga ma cashew, mtedza, amondi, ndi mtedza chifukwa zimakoma bwino. Koma kodi mukudziwa kuti zakudya izi sizokoma zokha, komanso zimakhala ndi maubwino ambiri azaumoyo omwe matupi athu sangaganizire? Mwachidule, mtedza si chakudya chokoma chokha, koma ndi chakudya chabwino kwambiri chodzaza ndi zakudya. Lero, tiyeni tikambirane za ubwino weniweni wowonjezera mtedza uwu muzakudya zathu.
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Kodi ubwino wodya mtedza m'thupi lathu ndi wotani?
Mtedza ndi chakudya chopatsa thanzi kwambiri chomwe chili ndi mavitamini ndi michere yambiri yomwe matupi athu amafunikira. Makamaka, uli ndi gawo lotchedwa ALA omega-3 fatty acids . Zina mwa zabwino za izi ndi monga kuthandiza kuwongolera matenda monga nyamakazi komanso kuteteza ku matenda monga Alzheimer's.
Kuwonjezera pa izi, tiyeni tiwone zina mwazabwino zazikulu.
| Ubwino waukulu | Kodi zimenezo zimachitika bwanji? |
|---|---|
| Zimathandiza kuchepetsa thupi. | Mtedza uli ndi mafuta ambiri, zomwe zingawapangitse kukhala osayenerera kwa anthu omwe akuyesera kuchepetsa thupi. Koma kwenikweni uli ndi mafuta ambiri osakhuta, omwe ndi abwino kwa thupi. Kudya mtedzawu kungakuthandizeni kumva kukhuta, zomwe zimakuthandizani kupewa kudya mopitirira muyeso. Kafukufuku wasonyeza kuti anthu omwe amadya mtedza nthawi zonse sangakhale onenepa kwambiri. |
| Zimathandiza kuwongolera matenda a shuga | Kafukufuku wapeza kuti anthu omwe ali ndi matenda a shuga a mtundu wa 2 omwe amadya mtedza masiku opitilira asanu pa sabata amatha kuchepetsa chiopsezo chawo cha matenda a mtima ndi pafupifupi 17%. Lankhulani ndi dokotala wanu za izi. |
| Amaletsa matenda a mtima | Pali mgwirizano wamphamvu pakati pa mtedza ndi thanzi la mtima. Anthu omwe amadya mtedza osachepera kanayi pa sabata ali ndi chiopsezo chochepa kwambiri cha matenda a mtima ndi matenda a mtima. |
| Amayang'anira kuchuluka kwa cholesterol | Mtedza umathandiza kuchepetsa cholesterol yoipa, kapena LDL cholesterol, ndi triglyceride milingo m'thupi. Ngati cholesterol yachepetsedwa, chiopsezo chotenga matenda a mtima monga sitiroko chimachepa. |
Ndi zakudya ziti zomwe zili mu mtedza?
Mtedza ndi chakudya chokhala ndi vitamini E wambiri. Vitamini E ndi gulu la mankhwala okhala ndi mphamvu zoteteza ku khansa. Izi zimathandiza kupewa khansa komanso kuteteza ku osteoporosis.
Mwachidule, mtedza si chakudya chokoma chokha, komanso ndi bomu wopatsa thanzi womwe umalimbitsa chitetezo cha mthupi lathu.
Kuphatikiza apo, mtedza ulinso ndi michere yambiri:
- Folate
- Magnesium
- Potaziyamu
- Kalisiyamu
- Phosphorous
Kodi nthawi zambiri mu chisakanizo cha mtedza chimakhala chiyani?
Tangoganizirani kuti mukudya theka la chikho (1/4 chikho) cha mtedza wosakaniza mitundu yosiyanasiyana. Nazi zakudya zomwe zimapezeka mu mtedzawu:
| Gawo la zakudya | Kuchuluka komwe kuli (potengera kulemera ) |
|---|---|
| Ma calories | 220 |
| Mapuloteni | magalamu 6 |
| Mafuta | magalamu 19 |
| Chakudya | magalamu 8 |
| Ulusi | Magalamu atatu |
| Shuga | Magalamu awiri |
Kodi mungadye bwanji mitundu yoyenera ya mtedza?
Tsopano mwamvetsa ubwino wa mtedza. Koma chofunika kwambiri ndichakuti si phukusi lililonse la mtedza lomwe lili m'sitolo lomwe lili lofanana. Ena ali ndi mchere wochuluka, pomwe ena ali ndi zokometsera zowonjezera. Izi zitha kuchepetsa thanzi lenileni la mtedza. Chifukwa chake, ndibwino kusankha mtedza wosaphika wopanda chilichonse chowonjezerapo nthawi iliyonse.
Mtedza ndi chakudya chabwino kwambiri chomwe chingadyedwe nthawi iliyonse ya tsiku. Ndibwino kwambiri kudya mtedza kuti muwonjezere mphamvu zanu masana mukatopa kapena mukugona.
Nazi njira zina zomwe mungawonjezere mtedza ku zakudya zanu:
- Onjezani mtedza wodulidwa mu yogurt yomwe mukudya.
- Pangani batala wa amondi pogaya amondi kunyumba. Iyi ndi njira yabwino kwambiri m'malo mwa batala wa mtedza.
- Pangani keke yokoma ndi nthochi ndi mtedza.
- Thirani mtedza, monga ma pecan, pamwamba pa saladi iliyonse yomwe mupanga.
- Mukaphika mpunga wokazinga kapena zidutswa za ndiwo zamasamba, onjezerani ma cashew.
- Onjezani ma amondi angapo ku shake ya mapuloteni yopangidwa ndi nthochi ndi mkaka pang'ono.
- Thirani chisakanizo cha mtedza wophwanyika ndi mtedza pamwamba pa chidutswa cha nkhuku yokazinga.
Uthenga Wopita Nawo Kunyumba
- Mtedza ndi chakudya chokoma komanso chopatsa thanzi.
- Kudya mtedza kungapereke zabwino zambiri, monga kuchepetsa kulemera, kuchepetsa matenda a shuga, komanso thanzi la mtima.
- Kuti mupeze zotsatira zabwino, nthawi zonse sankhani mtedza wosaphika wopanda mchere kapena zokometsera.
- Mtedza uli ndi ma calories ambiri, choncho samalani ndi kuchuluka kwa chakudya chomwe mumadya patsiku. Chakudya chokwana pang'ono chimakwanira tsiku lililonse.
- Ngati muli ndi matenda a shuga, matenda a mtima, kapena matenda ena aliwonse, onetsetsani kuti mwalankhula ndi dokotala wanu musanasinthe kwambiri zakudya zanu.
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