Ubwino Wobisika wa Mbewu za Mpendadzuwa pa Thanzi

Tonsefe taona mpendadzuwa ukutuluka bwino, eti? Zili ngati kuyang'ana dzuwa. Koma kodi mumadziwa kuti mbewu zazing'ono zomwe zimamera mkati mwa duwa lokongola, mbewu za mpendadzuwa, ndi chakudya chapamwamba kwambiri chokhala ndi ubwino wathanzi. Izi zitha kudyedwa ngati chotupitsa kapena kuwonjezera pa chakudya chathu. Chifukwa chake lero, tiyeni tikambirane za zabwino zazikulu zomwe zili mkati mwa mbewu zazing'onozi.

N’chifukwa chiyani mbewu za mpendadzuwa zili zabwino kwambiri m’thupi lathu?

Mwachidule, mbewu za mpendadzuwa ndi gwero la zakudya. Mavitamini, mchere, ndi mafuta abwino omwe ali nawo angathandize kuchepetsa chiopsezo cha matenda akuluakulu monga kuthamanga kwa magazi ndi matenda a mtima. Tiyeni tiwone ubwino wawo waukulu.

1. Amachepetsa kutupa m'thupi

Ndi kutupa pang'ono kosadziwa komwe kumachitika m'thupi lathu komwe kumabweretsa matenda akuluakulu monga matenda a shuga ndi matenda a mtima. Tangoganizani kuti thupi lanu likuyaka ngati moto wochepa m'malo osiyanasiyana. Ndicho chimene kutupa kumatanthauza.

Mbewu za mpendadzuwa zili ndi mankhwala amphamvu oletsa kutupa monga vitamini E ndi flavonoids , zomwe zimathandiza kuchepetsa kutupa m'thupi. Kafukufuku wina wapeza kuti anthu omwe amadya mtedza monga mbewu za mpendadzuwa kasanu kapena kuposerapo pa sabata amakhala ndi zizindikiro zochepa zotupa m'thupi lawo.

2. Bwenzi lapamtima

Kuti mitima yathu ikhale yathanzi, tiyenera kusamala kwambiri ndi mitundu ya mafuta omwe timadya. Mbewu za mpendadzuwa zili ndi mafuta "abwino" omwe ndi abwino kwa mtima. Makamaka, mafuta a polyunsaturated ndi mafuta a monounsaturated .

Mafuta abwino awa amathandiza kuchepetsa kuchuluka kwa cholesterol yoyipa (LDL cholesterol) m'magazi ndikuthandizira kukhalabe ndi cholesterol yabwino (HDL cholesterol) pamlingo woyenera. Zili ngati kuyeretsa mitsempha yathu yamagazi.

Chifukwa chake, kuwonjezera mbewu za mpendadzuwa muzakudya zanu nthawi zonse kungachepetse chiopsezo cha matenda monga matenda a mtima, cholesterol yambiri, komanso kuthamanga kwa magazi.

3. Kumalimbitsa chitetezo cha mthupi

Kuti tidziteteze ku matenda, tiyenera kukhala ndi chitetezo chabwino cha mthupi. Mbewu za mpendadzuwa ndi chakudya chomwe chimapereka mphamvu yeniyeni. Chifukwa zili ndi zinc ndi selenium, michere iwiri yofunika kwambiri pa chitetezo chathu chamthupi.

• Zinc: Zinc ndi yofunika kwambiri popanga ndi kusunga maselo oteteza thupi m'thupi lathu.
• Selenium: Izi zimachepetsanso kutupa m'thupi, zimathandiza kulimbana ndi matenda, komanso zimalimbitsa chitetezo chamthupi.

Choncho ngati nthawi zambiri mumadwala chimfine ndi chifuwa, ndi bwino kuwonjezera mbewu za mpendadzuwa muzakudya zanu.

4. Kumapereka mphamvu zabwino ku thupi

Ndani safuna kugwira ntchito tsiku lonse osatopa komanso ndi mphamvu zabwino? Mapuloteni ambiri omwe ali mu mbewu za mpendadzuwa amathandiza kupereka mphamvu ku thupi. Sikuti ndi zokhazo, komanso muli michere yotchedwa Vitamini B1 , yomwe ndi thiamin .

Vitamini B1 iyi imathandiza kusintha chakudya kukhala mphamvu. Komanso, selenium yomwe tidakambirana kale imapangitsa kuti magazi aziyenda bwino komanso imathandiza kunyamula mpweya m'thupi lonse. Izi zimachepetsa kutopa ndipo zimakupangitsani kumva bwino.

Kodi zakudya za mbewu za mpendadzuwa zili bwanji?

Tiyeni tsopano tiwone kufunika kwa zakudya kwa mbewu zazing'onozi patebulo. Kumbukirani, izi ndi zomwe zili mu kapu (¼ chikho) ya mbewu za mpendadzuwa zouma zokazinga, popanda mchere wowonjezera.

Chofunika kwambiri! Ngakhale kuti mbewu za mpendadzuwa ndi zopatsa thanzi kwambiri, zimakhalanso ndi ma calories ambiri. Chifukwa chake , kuchepetsa kuchuluka kwa chakudya ndikofunikira kwambiri. Kudya kapu imodzi nthawi imodzi ndikokwanira.

Anthu ena amadya mbewuzo pozichotsa ndikuziika mkamwa mwawo, zomwe zimawathandiza kuchepetsa kudya kwawo. Komabe, mbewu zogulidwa m'sitolo zomwe zidakali m'chipolopolo nthawi zambiri zimakhala ndi mchere wambiri . Ngati ndinu munthu wokonda mchere, ndi bwino kusankha mbewu zolembedwa kuti "zopanda mchere," kutanthauza kuti zilibe mchere.

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Kodi tingawonjezere bwanji izi ku chakudya?

Izi n'zosavuta kwambiri. Mbewu za mpendadzuwa zitha kudyedwa zosaphika kapena zokazinga. Ngati pali chipolopolo kunja, phwanyani chipolopolocho pang'onopang'ono ndi mano anu ndipo mudye mkati mwake. Si bwino kudya chipolopolocho, chiyenera kuchotsedwa.

Sikuti zokhazo, mungathenso kuwonjezera izi muzakudya zanu za tsiku ndi tsiku. Nazi malingaliro ena:

• Thirani zina pamwamba pa saladi yomwe mukupanga.
• Yesani kuwonjezera pang'ono ku gotukola sambol kapena kathurumurunga mallum , zimakoma modabwitsa.
• Sakanizani ndi oats yanu ya m'mawa.
• Onetsetsani kuti mwawonjezerapo mukamapanga chinthu monga njira yosakaniza .
• Ngati mukupanga zinthu monga ma burger a masamba , onjezerani ku zosakaniza.
• Thirani pamwamba pophika zinthu zophika buledi monga makeke ndi ma buns.
• Gwiritsani ntchito batala wa mtedza komanso batala wa mpendadzuwa .

Ngati mukuda nkhawa ndi thanzi lanu, kuwonjezera chinthu chaching'ono ngati ichi muzakudya zanu kungapangitse kusiyana kwakukulu. Koma kumbukirani, ngati muli ndi matenda enaake, ndi bwino kulankhula ndi dokotala wanu musanawonjezere china chatsopano ngati ichi muzakudya zanu.