Mtedza ndi chinthu chomwe tonse timakonda kudya. Kodi sikwabwino kudya mtedza pamene tikungocheza, tikuonera kanema, kapena tikucheza ndi anzanu? Koma kodi mudayamba mwaganizapo za ubwino wa mtedza wokoma uwu m'thupi lathu, kapena ngati nthawi zina ungakhale wovulaza? Lero, tiyeni tikambirane za zabwino ndi zoyipa, ubwino wa thanzi, ndi zinthu zomwe tiyenera kusamala nazo.
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Kodi mtedza ndi chiyani kwenikweni?
Anthu ambiri amaganiza kuti mtedza ndi mtundu wa mtedza monga ma cashew ndi ma amondi. Koma sichoncho kwenikweni. Mtedza ndi mtundu wa nyemba, zomwe zikutanthauza kuti ndi wa m'banja limodzi la zomera monga nandolo, soya, ndi nyemba zomwe timadya. Amatchedwanso "Mtedza." Izi zili choncho chifukwa umamera pansi pa nthaka ngati chipatso cha chomera, osati pamitengo.
Mukayang'ana mbiri yakale, akuti chomera cha mtedza ichi chinachokera ku South America. Ngakhale miphika yadothi yopangidwa ngati mtedza, yomwe ili ndi zaka pafupifupi 3,500, yapezeka m'madera amenewo. Choncho ichi ndi chakudya chakale kwambiri komanso chamtengo wapatali.
Ubwino wa kudya mtedza pa thanzi
Mtedza si chakudya chokoma chokha, ndi chakudya chapamwamba chodzaza ndi zakudya zabwino. Tiyeni tiwone ubwino womwe mtedza umabweretsera m'thupi lathu.
1. Zabwino kwambiri pa thanzi la mtima
Tikamaganiza za "zabwino pamtima," timaganiza za mtedza monga mtedza ndi amondi. Koma kafukufuku wapeza kuti mtedza ulinso ndi ubwino wofanana.
Mtedza uli ndi mafuta ambiri a monounsaturated ndi polyunsaturated acids, omwe ndi opindulitsa m'thupi lathu. Mafuta "abwino" awa amachepetsa kuchuluka kwa cholesterol yoyipa (LDL cholesterol) m'thupi lathu. Amathandizanso kuwongolera kuthamanga kwa magazi. Izi zimachepetsa chiopsezo cha matenda akuluakulu monga matenda a mtima ndi sitiroko. Kuphatikiza apo, mtedza umathandizanso kuchepetsa kutupa m'thupi, chifukwa kutupa kumeneku ndi chimodzi mwa zifukwa zomwe zimayambitsa matenda a mtima.
2. Zimathandiza kuchepetsa thupi
Taganizirani, kodi munthu amene akuyesera kuchepetsa thupi angadye mtedza? Yankho ndi "inde". Mtedza uli ndi mapuloteni ambiri ndi ulusi. Izi zimakupangitsani kumva kukhuta ngakhale mutadya pang'ono. Izi zimathandiza kuchepetsa kudya kwambiri.
Kafukufuku wina wasonyeza kuti kudya mtedza pang'ono patsiku sikupangitsa kuti munthu awonjezere thupi. Ndipotu, kungakuthandizeninso kuchepetsa thupi.
3. Amachepetsa chiopsezo cha matenda a shuga
Mtedza ndi chakudya chomwe chili ndi shuga wochepa m'magazi . Mwachidule, kudya mtedza sikupangitsa kuti shuga m'magazi mwanu akwere. Kafukufuku wasonyeza kuti kudya mtedza kungathandize kuchepetsa chiopsezo cha matenda a shuga amtundu wachiwiri .
4. Zimathandiza kuteteza ku khansa
Ma antioxidants ndi resveratrol mu mtedzaMtedza uli ndi mankhwala monga ma catechins. Kafukufuku wapeza kuti izi zimathandiza kupewa kukula kwa maselo a khansa. Makamaka, zawonetsedwa kuti anthu okalamba amatha kuchepetsa chiopsezo cha khansa ya m'mimba (gastric noncardia adenocarcinoma) podya mtedza ndi batala wa mtedza.
5. Zimathandiza kuti ubongo uzigwira ntchito bwino komanso kukumbukira zinthu bwino.
Mtedza uli ndi michere yambiri monga niacin, vitamini E, ndi resveratrol . Izi zingathandize kuteteza matenda a Alzheimer's . Makamaka, zapezeka kuti kupeza vitamini E kuchokera muzakudya zachilengedwe monga mtedza kumathandiza kwambiri ubongo kuposa kumwa ngati mapiritsi.
Zakudya zabwino za mtedza
Mtedza ndi gwero la zakudya zabwino. Tiyeni tiwone zakudya zofunika kwambiri zomwe zilimo komanso zomwe zimapindulitsa matupi athu.
| Mtundu wa chakudya | Utumiki kwa thupi |
|---|---|
| Mapuloteni | Chofunika kwambiri pakukula kwa minofu ndi kukonzanso maselo a thupi. |
| Mafuta Osakhuta | Amateteza mtima ndipo amachepetsa kuchuluka kwa cholesterol yoyipa. |
| Ulusi | Zimathandiza kugaya chakudya mosavuta, zimateteza kudzimbidwa, komanso zimapangitsa kuti munthu azimva kukhuta. |
| Niacin - Vitamini B3) | Zimathandiza kusintha chakudya kukhala mphamvu. |
| Vitamini E | Ndi antioxidant wamphamvu. Amateteza ku ma free radicals omwe amawononga maselo. |
| Magnesium | Chofunika kwambiri poletsa kuthamanga kwa magazi, kuchuluka kwa shuga m'magazi, komanso kugwira ntchito kwa minofu. |
Nayi mfundo zokhudzana ndi zakudya za mtedza wokazinga wokwana 1 aunsi (pafupifupi magalamu 28, zomwe ndi pafupifupi mtedza 35 pa kutumikira kulikonse):
- Ma calories: 180
- Mapuloteni: 8 magalamu
- Mafuta: 15 magalamu
- Ulusi: magalamu awiri
Zinthu zofunika kusamala nazo mukamadya mtedza
Kaya mtedza ndi wothandiza bwanji, nthawi zina timafunika kusamala. Mtedza supereka phindu lofanana kwa aliyense.
1. Matenda a Mtedza
Ichi ndiye chinthu chofunikira kwambiri. Mtedza ndi chimodzi mwa ziwengo zomwe zimafala kwambiri padziko lonse lapansi. Kwa ena, izi zimatha kukhala zoopsa kwambiri .
| Mlingo wa ziwengo | Zizindikiro |
|---|---|
| Matenda ambiri | Kuyabwa, nseru, kutupa pankhope. |
| Matenda oopsa a chifuwa (Anaphylaxis) | Kuvuta kupuma, kutaya chidziwitso, kusanza, kukomoka, kupweteka pachifuwa, kutupa kwa lilime kapena milomo, kugona kwambiri, chizungulire. |
Chenjezo: Ngati mukumva zizindikiro izi mutadya mtedza, makamaka ngati ndi woopsa , pitani ku Dipatimenti Yoona za Zadzidzidzi (ETU) ya chipatala nthawi yomweyo . Izi zitha kukhala vuto lomwe lingawononge moyo wanu. Ngakhale mutakhala ndi zizindikiro zochepa, onetsetsani kuti mwaonana ndi dokotala wanu kuti akupatseni upangiri.
2. Mavuto a m'mimba
Ngakhale anthu ena atakhala kuti alibe vuto la mtedza, kudya kwambiri kungayambitse kuvutika m'mimba komanso kudzimbidwa. Choncho ndi bwino kuchepetsa kudya kwanu mpaka mlingo woyenera (pafupifupi ounce imodzi patsiku) .
3. Poizoni wa Chakudya
Nthawi zina, ngati mtedza sunasungidwe bwino, ukhoza kumera tizilombo toyambitsa matenda. Mabakiteriya otchedwa Salmonella kapena bowa wotchedwa Aspergillus flavus amatha kukula. Chifukwa chake, ndikofunikira kugula mtedza kuchokera ku malo odalirika komanso m'maphukusi abwino.
4. Wonjezani mchere ndi shuga
Mtedza wina m'sitolo wawonjezera mchere wochuluka kuti ukonze kukoma kwawo. Komanso, batala wa mtedza ukhoza kuwonjezera shuga ndi mchere wochuluka . Izi sizothandiza thupi. Choncho werengani chizindikiro chomwe chili pa phukusi ndipo sankhani zinthu zomwe zili ndi mchere ndi shuga wochepa kapena osawonjezera konse.
Uthenga Wopita Nawo Kunyumba
- Mtedza ndi chakudya chopatsa thanzi kwambiri chokhala ndi mapuloteni ambiri, mafuta abwino, mavitamini, ndi mchere.
- Mtedza ndi wothandiza kwambiri pa thanzi la mtima, kuchepetsa kulemera, kuchepetsa chiopsezo cha matenda a shuga, komanso kugwira ntchito kwa ubongo.
- Kaya ndi zabwino bwanji, ndikofunikira kuzidya pang'ono. Mtedza 30-35 (ounce imodzi) patsiku ndi wokwanira.
- Ngati muli ndi vuto la mtedza, pewani kuudya konse. Funsani dokotala nthawi yomweyo ngati mukumva zizindikiro zilizonse za matendawa.
- Mukamagula mtedza kapena batala wa mtedza m'sitolo, pewani zakudya zomwe zili ndi mchere ndi shuga wambiri . Werengani mosamala chizindikirocho.
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