Ubwino Wodabwitsa wa Ndiwo Zamasamba pa Thanzi

Ndiwo zamasamba ndi gawo lofunika kwambiri pa zakudya zathu. Tonsefe timakonda kudya ndiwo zamasamba zamitundu yosiyanasiyana komanso zokometsera ndi mpunga. Koma kodi mukudziwa kuti ndiwo zamasamba izi sizinthu zokha zomwe zimadzaza m'mimba, komanso ndi chakudya chapamwamba chomwe chimapindulitsa kwambiri pa thanzi lathu komanso chimabweretsa zabwino zambiri? Lero, tiyeni tikambirane za mphamvu zodabwitsa izi zobisika mu ndiwo zamasamba izi.

Kodi ndiwo zamasamba kwenikweni ndi chiyani?

Mwachidule, ndiwo zamasamba ndi ziwalo za zomera zomwe tingadye. Nthawi zina timadya chomera chonse, nthawi zina timadya zigawo monga masamba, tsinde, ndi mbewu. Nthawi zambiri ndiwo zamasamba zimakhala ndi ma calories ochepa, koma zimakhala ndi michere yambiri monga mavitamini, mchere, ndi ulusi.

Kuphatikiza apo, ndiwo zamasamba zimakhala ndi mtundu wa mankhwala achilengedwe omwe amateteza maselo a thupi lathu ku kuwonongeka. Timazitcha kuti ma antioxidants . Akatswiri azaumoyo amalimbikitsa kuwonjezera mitundu ingapo ya ndiwo zamasamba muzakudya zanu tsiku lililonse. Chifukwa kafukufuku wasonyeza kuti kudya zakudya zopatsa thanzi zokhala ndi zakudya zamasamba zambiri ndiyo njira yabwino kwambiri yokhalira ndi thanzi labwino.

Mitundu ya ndiwo zamasamba ndi kusiyana kwawo

Ndiwo zamasamba zitha kugawidwa m'mitundu ikuluikulu ingapo. Ndiwo zamasamba zamitundu yosiyanasiyana zimakhala ndi ubwino wosiyanasiyana pa thanzi. Chifukwa chake, ndikofunikira kwambiri kudya ndiwo zamasamba zamtundu uliwonse, osati zamtundu umodzi wokha.

• Ndiwo zamasamba zobiriwira zakuda: zinthu monga sipinachi, kale, masamba a collard, ndi broccoli.
• Ndiwo zamasamba zofiira ndi lalanje: dzungu, kaloti, tsabola wofiira (tsabola wa chili), mbatata zotsekemera.
• Nyemba, mtedza, ndi mphodza: ​​Izi zimagweranso m'gulu la ndiwo zamasamba.
• Ndiwo Zamasamba Zokhuthala: Mbatata, chimanga, chinangwa.
• Ndiwo zamasamba zina: Zinthu monga biringanya, beets, anyezi, bowa.

Kusiyana pakati pa ndiwo zamasamba zokhuthala ndi zopanda mphamvu

Ichi ndi chinthu chomwe tiyenera kumvetsetsa. Mitundu yonse ya ndiwo zamasamba, zokhala ndi sitachi ndi zopanda sitachi, ndi zabwino kwa thupi ndipo zili ndi mavitamini ndi michere yambiri. Koma pali kusiyana pang'ono.

Ubwino waukulu pa thanzi la kudya ndiwo zamasamba

Masamba ndi nkhokwe ya zakudya zofunika kwambiri m'thupi lathu. Onani ubwino wake.

• Thanzi la m'mimba: Ulusi wa zakudya zomwe zili mu ndiwo zamasamba zimathandiza kuti chakudya chigayidwe bwino komanso kuyenda m'matumbo mosavuta. Izi zimathandiza kupewa mavuto monga kudzimbidwa .
• Amalamulira kuthamanga kwa magazi: Ndiwo zamasamba zobiriwira monga sipinachi ndi kale zili ndi potaziyamu wambiri. Potaziyamu imathandiza impso zathu kuchotsa sodium (mchere) wochuluka m'thupi. Izi zingathandize kuchepetsa kuthamanga kwa magazi.
• Kuchepetsa chiopsezo cha matenda a mtima: Vitamini K yomwe imapezeka mu ndiwo zamasamba zobiriwira imakhulupirira kuti imaletsa calcium kuti isasungike m'mitsempha yathu yamagazi. Izi zitha kuchepetsa kuwonongeka kwa mitsempha yamagazi ndikuteteza ku zovuta za matenda amtima mtsogolo.
• Kusamalira Shuga M'magazi: Ndiwo zamasamba zopanda sitachi zimakhala ndi index yotsika ya glycemic. Izi zikutanthauza kuti sizimayambitsa kukwera kwadzidzidzi kwa shuga m'magazi. Ngakhale mabungwe a matenda ashuga amalimbikitsa kudya masamba osapitirira 3-5 patsiku.
• Kusunga kulemera kwabwino: Ndiwo zamasamba zimakhala ndi madzi ambiri komanso ulusi wambiri, zomwe zimakuthandizani kumva kukhuta popanda kuwonjezera ma calories ambiri. Kumbukirani, madzi ndi ulusi zimakudzazani, koma zimawonjezera ma calories ochepa kwambiri m'thupi lanu. Ichi ndichifukwa chake ndiwo zamasamba ndi chakudya chabwino kwa iwo omwe akuyesera kuchepetsa thupi lawo ndikuchepetsa thupi.
• Amalamulira ukalamba: Ndiwo zamasamba zimapeza mitundu yawo yokongola kuchokera ku mankhwala achilengedwe otchedwa polyphenols . Izi zimachepetsa kutupa m'thupi lathu. Zimathandizanso ngati ma antioxidants, kuteteza maselo athu ku ma free radicals owopsa m'chilengedwe.

Yaiwisi? Yophikidwa? Kodi njira yabwino yodyera ndiwo zamasamba ndi iti?

Funso limene anthu ambiri amafunsa ndi ili. Yankho lake limadalira mtundu wa ndiwo zamasamba zomwe mumadya.

• Kuphika kumachepetsa michere ina: Ikatenthedwa, mavitamini ena osungunuka m'madzi, monga vitamini C ndi vitamini B, amatha kuwonongeka. Mwachitsanzo, masamba akaphikidwa m'madzi, mavitaminiwa amatha kutuluka m'madzi.
• Kuphika kumathandizira kuyamwa kwa michere ina: Kumbali ina, ndiwo zamasamba zina zimakhala zothandiza kwambiri zikaphikidwa. Mwachitsanzo, kaloti zophikidwa zimayamwa bwino beta-carotene yoletsa antioxidant kuposa kaloti zosaphika. Kuphika tomato kumawonjezeranso kuchuluka kwa lycopene, antioxidant yamphamvu.

Njira zabwino zophikira ndiwo zamasamba

Kukazinga ndiwo zamasamba kumawonjezera ma calories ndi mafuta osafunikira, kotero ndi bwino kutsatira njira izi:

• Kuphika ndi mafuta pang'ono
• Kuphika nthunzi
• Kuphika kapena Kuwotcha
• Kugwiritsa ntchito uvuni wa microwave (microwave)
• Kuphika mokakamiza

Njira zosavuta zowonjezera ndiwo zamasamba muzakudya zanu

Musanene kuti, "Ndilibe nthawi yoti ndidye ndiwo zamasamba." Tikhoza kuziwonjezera mosavuta pazakudya zathu za tsiku ndi tsiku.

• Pangani saladi yatsopano powonjezera ndiwo zamasamba zingapo zomwe mungasankhe.
• Pangani omelet yokoma powonjezera zinthu monga anyezi, nsomba, tsabola, ndi tomato.
• Pangani curry kapena supu ya ndiwo zamasamba yokoma kuti mudye ndi mpunga.
• Pangani supu ya ndiwo zamasamba yopatsa thanzi .
• Pangani sangweji ya ndiwo zamasamba kuti mudye ndi buledi.