Unofanira kunge wakaona maarumondi paunoenda kuchitoro kana kudya keke, handiti? Mbeu diki idzi dzebrown dzinonaka zvikuru. Asi unoziva here kuti zvinhu zvingani zvinokosha zvakavanzwa mukati membeu diki idzi dzearumondi kuitira hutano hwako? Ichi hachisi chinhu chinonaka chete, asi chikafu chakanaka chinopa mabhenefiti akawanda kumuviri wedu. Ngatitaurei nezvemaarumondi aya nhasi.
Chii chaizvo chinonzi muarumondi?
Zvichitaurwa zviri nyore, muarumondi imbeu inokura pamuti wemuarumondi. Mukati megoko rakaoma remuchero uyu mune goko remuarumondi rinonaka. Kunyangwe tichiti idzi "nzungu", kana tichitarisa zvesainzi, imbeu chaiyo.
Vanhu pasi rose vanga vachidya maarumondi kwezviuru zvemakore. Nhasi uno, 80% yemichero yemaarumondi pasi rose inobva kudunhu reCalifornia muUnited States. Iye zvino, maarumondi anogona kuwanikwa zviri nyore muchitoro chero chipi zvacho munyika medu.
Kana uchida kuwedzera chimwe chinhu chine hutano pakudya kwako kwezuva nezuva, kudya maarumondi mashoma pazuva kunogona kuita mutsauko mukuru mumuviri wako.
Kukosha kwekudya kwembeu iyi kunoshamisa!
Kufanana nedzimwe nzungu, maarumondi chikafu chinovaka muviri. Ngationei kuti chii chaizvo chiri maari.
Ingofungai, izvi ndizvo zvinovaka muviri zviri mu ounce imwe chete yemaarumondi, ayo anenge maarumondi makumi maviri nematatu .
| Chikamu chezvekudya zvinovaka muviri | Saizi |
|---|---|
| Macalorie | Anenge 152 |
| Mapuroteni | magiramu matanhatu |
| Mafuta | magiramu gumi nemashanu |
| Makabhohaidhiretsi | magiramu matanhatu |
| Fiber yekudya | magiramu matatu |
| Shuga | 1 gramu |
Pamusoro pezvo, maarumondi chikafu chakapfuma muvhitamini nemaminerari, kunyanya:
- Vhitamini E
- Vhitamini B2
- Magnesium
- Fosforasi
- Potassium
Zvakakosha: Zvakakosha kungwarira huwandu hwemaarumondi. Nekuti anonaka, unganzwa kuda kudya zvakawanda panguva imwe chete. Kana ukadaro, unogona kupedzisira wawedzera macalorie nemafuta mumuviri wako kupfuura zvaunoda. Saka, nzira ine hutano ndeyekudya maarumondi angangoita makumi maviri nematatu (1/4 kapu) pazuva .
Ndezvipi zvakanakira kudya maarumondi mumuviri wedu?
Kudya kwemaarumondi kwakakosha kunobatsira miviri yedu nenzira dzakawanda. Kana uchida rubatsiro pamoyo wako, mapfupa, kana kudzora uremu, maarumondi isarudzo yakanaka.
| Kubatsirwa kwacho | Izvi zvinoitika sei? |
|---|---|
| Inodzora cholesterol | Maarumondi anobatsira kuderedza huwandu hwecholesterol yakaipa (LDL - Low-Density Lipoprotein) uye kuwedzera huwandu hwecholesterol yakanaka (HDL - High-Density Lipoprotein) . Maarumondi anewo simba rekudzivirira kuzvimba rinobatsira kudzivirira chirwere chemwoyo. |
| Inobatsira kuchengetedza huremu hwakanaka | Kunyange hazvo maarumondi aine macalorie akawanda, kana akadyiwa zvine mwero, anogona kuderedza njodzi yekuwedzera huremu uye kufuta. Nekuti mapuroteni nefayibha zviri mumaarumondi zvinoita kuti unzwe wakaguta kunyangwe mushure mekudya zvishoma, zvinobatsira kudzora kudya nguva nenguva. |
| Inoderedza BP | Zvinovaka muviri zvakaita sevhitamini E, potassium, uye calcium mumaarumondi zvinobatsira kuchengetedza BP yakaderera, izvo zvakakosha pakudzivirira chirwere chemwoyo. |
| Inosimbisa mapfupa | Maarumondi akapfuma mucalcium nephosphorus, maminerari maviri akakosha pahutano hwemapfupa edu. |
| Inodzora huwandu hweshuga muropa | Maarumondi ane simba rekudzora kukwira kamwe kamwe kweshuga muropa mushure mekudya. Izvi zvakakosha zvikuru kune vanhu vane chirwere cheshuga . Zvisinei, kana uine chirwere cheshuga, unofanira kutaura nachiremba wako usati wachinja kudya kwako. |
| Inovandudza hutano hwekugaya chikafu | Ongororo ichangobva kuitwa inoratidza kuti maarumondi anobatsira kuchengetedza hutano hwedumbu redu uye dziviriro yemuviri. Kudya kwakanaka kunoreva kuti muviri une dziviriro yemuviri yakasimba uye une hutano. |
Nzira dziri nyore dzekuwedzera maarumondi mukudya kwako
Maarumondi anobatsira zvikuru pakudya chero kupi zvako. Kunze kwekungoadya chete, unogona zvakare kuadya nenzira idzi:
- Wedzera mamwe maarumondi akachekwa-chekwa pakudya kwako kwemangwanani, oatmeal, kana pamusoro pesaradhi.
- Unogona kuisa izvi pamusoro pemupunga wemukaka watinobika, kana kutoisa pamusoro pechingwa chemazambiringa akaomeswa.
- Sechikamu chemusanganiswa wenzira wakagadzirwa nedzimwe nzungu.
- Shandisa bota remaarumondi panzvimbo pemamwe marudzi ebota pachingwa.
- Pakugadzira makeke nemabhisikiti, shandisa hupfu hwemaarumondi panzvimbo pehupfu hwenguva dzose.
- Kuti muve nekuravira kwakanaka uye magadzirirwo akanaka, gochai mamwe maarumondi.
Yambiro: Maarumondi anotengwa muchitoro, ayo anogadzirwa nemunyu, shuga, uye manakiro akasiyana-siyana, anogona kunge aine mafuta asina kunaka. Haanawo hutano hwakanyanya. Saka, idyai maarumondi asina kubikwa pese pazvinogoneka.
Ngatidzidzei zvishoma nezvemafuta emuarumondi.
Mafuta emuarumondi, anotorwa kubva muzviyo zvemuarumondi, anobatsirawo zvikuru. Imafuta anobva mumiti akapfuma mumafuta emwoyo ane hutano uye vhitamini E. Mafuta emuarumondi anoshandiswa muzvigadzirwa zvekunaka pamwe nekubika.
Mabhenefiti ehutano emafuta eamondi
Kudya mafuta eamondi kune zvimwe zvakanakira pahutano.
- Kudzora shuga muropa: Ongororo dzakaratidza kuti mafuta akapfuma mumafuta asina mafuta akawanda, akadai semafuta earumondi, anogona kubatsira kudzora huwandu hweshuga muropa muvanhu vane chirwere cheshuga cheType 2.
- Yakawanda mu antioxidants: Ma antioxidants akaita se vitamin E mumafuta eamondi anodzivirira masero edu kubva kuma free radicals anoakuvadza. Kana ma free radicals aya aungana mumuviri, chirwere chinonzi oxidative stress chinogona kuitika. Izvi zvinokonzera zvirwere zvakawanda zvisingaperi zvakaita sekenza, chirwere chemwoyo, uye arthritis.
Mafuta eamondi anobatsira paganda here?
Ehe, zvechokwadi. Hunhu hwemafuta eamondi hunoita kuti ganda rive rakapfava uye kuderedza kuvaviwa. Tsvagiridzo inoratidza kuti kushandisa mafuta eamondi kunogona kuderedza zviratidzo zvezvirwere zvakaita se eczema ne dermatitis. Mafuta aya anobatsirawo kuvandudza ganda uye kutaridzika zvakanaka.
Mafuta emuarumondi akanaka here kubvudzi?
Kunyangwe zvichidikanwa tsvakiridzo yakawanda panyaya iyi, zvinofungidzirwa kuti mafuta emuarumondi anobatsira kunyorovesa bvudzi neganda remusoro. Mafuta emuarumondi anogonawo kuderedza kuoma uye kupwanyika kwebvudzi, uye kupa zororo kubva kuganda remusoro rakaoma uye rinokwenya.
Mharidzo Yekuenda Nayo Kumba
- Maarumondi haasi chikafu chinonaka chete, asi chikafu chinotapira chine hutano.
- Kudya maarumondi angangoita 20-23 (ounce imwe chete) pazuva kwakanaka kwazvo pahutano hwako. Kudya zvinopfuura izvozvo kunogona kuwedzera macalorie asingakoshi mumuviri wako.
- Maarumondi anobatsira kuderedza cholesterol yakaipa, kudzora huremu, uye kuchengetedza moyo uine hutano.
- Mafuta emuarumondi anobatsira zvikuru paganda nebvudzi.
- Kana uine allergy yenzungu, iva nechokwadi chekutaura nachiremba wako usati washandisa mafuta eamondi kana eamondi.
💬 Comments (0)
Hapana zvakataurwa parizvino. Isa mhinduro yako pano kekutanga.
Wedzera zvaunofunga