Kana uchinetseka kuti wodyei pakudya kwekuseni, kana kuti paunenge uchinzwa nzara, zai rakabikwa chinhu chaunogona kukurumidza kugadzira. Rinonaka uye rine hutano. Asi dzimwe nguva hatifungi nezvekuti mabhenefiti akawanda sei ehutano akavanzwa mukati mezai diki iri. Saka nhasi, ngatitaurei nezvezai iri rakabikwa riri nyore, asi rine hutano.
Mabhenefiti emazai akabikwa mumuviri wedu ndeapi?
Zai rakaita sepakeji diki rizere nezvinovaka muviri. Mushure memukaka, mazai ndiwo akanakisa mapuroteni emhando yepamusoro. Pane kukurukura mabhenefiti acho rimwe nerimwe, zvichave nyore kuti utarise tafura iyi.
| Kubatsirwa kwacho | Izvozvo zvinoitika sei? |
|---|---|
| Zvinobatsira kuderedza uremu. | Nekuda kwehuwandu hwakawanda hwemapuroteni mumazai, kudya rimwe chete kunowanzoita kuti unzwe wakaguta. Izvi zvinobatsira kudzora kudya zvakanyanya. |
| Yakanakira zvikuru vanaamai vane pamuviri nevacheche | Mapuroteni nevhitamini D zviri mumazai zvakakosha pakukura kwemazino, mapfupa, uye kukura kwemwana ari mudumbu. |
| Yekushanda kwehuropi nekurangarira | Mazai chikafu chine Choline yakawanda, iyo inokosha pakukura kwemasero europi uye kuvandudza ndangariro. |
| Inodzivirira kuona | Ma antioxidants anonzi Lutein neZeaxanthin anowanikwa mumazai anobatsira kudzivirira maziso kubva mukukuvadzwa sezvatinokura. |
| Inowedzera simba repfungwa | Kunyanya kana ukawedzera zai pakudya kwako kwekuseni, musanganiswa weprotein necholine unobatsira kuti uropi hurambe hwakamuka mukati mezuva rose. |
Zvichitaurwa zviri nyore, zai harisi chikafu chinonaka chete, asiwo chikafu chidiki chine simba chinopa hutano kune dzimwe nhengo dzinokosha mumuviri wedu.
Chii chaizvo chinobatsira zai?
Ngatitarisei zvinovaka muviri zviri muzai guru rakabikwa (rinenge magiramu makumi mashanu).
| Chikamu chezvinovaka muviri | Huwandu huripo ( nehuremu ) |
|---|---|
| Macalorie | 77 |
| Mapuroteni | magiramu 6.3 |
| Mafuta (Mafuta Ese) | magiramu 5.3 |
| Mafuta Akaguta | 1.6 magiramu |
| Cholesterol | 186 mamirigiramu |
| Sodium | 62 mamirigiramu |
Pamusoro pezvo, mazai anewo mavhitamini akakosha akaita sevhitamini A nevhitamini D.
Chenjerera zvinhu izvi kana uchidya mazai
Kunyangwe mazai akanaka sei, tinofanira kungwarira pane zvimwe zvinhu.
- Dambudziko reCholesterol: Mazai ane cholesterol. Zvisinei, kudya zai rimwe chete pazuva hakuzokanganisi zvakanyanya munhu ane hutano. Zvisinei, mazai anogona kuwedzera huwandu hweLDL (cholesterol yakaipa) , inova mhando yecholesterol inokuvadza muviri. Saka, kana uine chirwere chemwoyo kana cholesterol yakakwira, zvakanaka kubvunza chiremba wako kuti mazai mangani akakodzera.
- Kuwedzera munyu: Vazhinji vedu tinodya mazai akabikwa ane munyu nemhiripiri. Zvisinei, kuwedzera munyu wakawandisa kunogona kuwedzera huwandu hwesodium mumuviri. Izvi hazvina kunaka kune zvirwere zvakaita seBP.
- Maitiro ekubika: Kubika mazai ndiyo nzira ine hutano yekubika, nekuti kuagocha nemafuta kunowedzera mafuta akawandisa, asingakoshi.
- Kuchengetedzeka: Kudya zai rakafashaidzwa kwakachengeteka pane kudya zai rakafashaidzwa nekuti kunoderedza njodzi yezvirwere zvebhakitiriya zvakaita seSalmonella .
Ungabika sei zai zvakanaka woribvisa zviri nyore?
Kubika zai kuri nyore kwazvo.
- Kazhinji, kana mazai akaiswa muhari yemvura obikwa kwemaminitsi angangoita gumi kusvika gumi nemaviri mushure mekunge mvura yatanga kufashaira, zai rinofashaira.
- Kana uchida kuti yolks dzifashaire, dzibike kwemaminitsi mashanu kusvika matanhatu.
Zano diki rekukwesha magoko emazai zviri nyore
Kubvisa zai rakabikwa kunogona kunetsa vamwe vanhu. Edza izvi:
1. Kana zai rakabikwa ratonhora zvishoma, rirove zvinyoro nyoro panzvimbo yakaoma, senge patafura, kuti riite zvidimbu zvidiki zvakakomberedza zai.
2. Isa zai pakati pemaoko ako woripeta zvishoma nezvishoma. Izvi zvinotanga kuparadzanisa goko nezai.
3. Bvisa zai uchitanga nemafuta. Kana zvichiita sezvakaoma, ribatisise pasi pemvura inotonhora woribvisa. Zvichava nyore kudaro.
Unochengetedza sei mazai akabikwa?
Mazai akabikwa anobatsira zvikuru nekuti anogona kugadzirwa pachine nguva. Asi zvakakosha zvikuru kuachengeta zvakanaka.
- Mazai akabikwa zvakasimba: Anogona kuchengetwa mufiriji goko rakavharwa kwevhiki imwe chete .
- Mazai akafashaira: Anogona kuchengetwa mufiriji negoko kwemazuva maviri .
- Kunze kwefiriji: Usasiye mazai akabikwa akaomarara akabviswa mvere kana asina kubviswa mvere patembiricha yemumba kwenguva inopfuura maawa maviri . Mabhakitiriya anogona kukura.
- Kuisa mufiriji:Kuomesa mazai akabikwa muchando hakusi zano rakanaka nekuti machena emazai anozove rabha.
Mharidzo Yekuenda Nayo Kumba
- Mazai akabikwa chikafu chiri nyore, chiri nyore kugadzira, uye chine hutano.
- Inobatsira zvikuru pakudzora huremu, mashandiro europi, kuona, uye panguva yekuzvitakura.
- Kazhinji hapana dambudziko kuti munhu ane hutano adye zai rimwe chete pazuva.
- Kana uine zvirwere zvakaita sechirwere chemwoyo kana cholesterol yakakwira, taura nachiremba wako nezvehuwandu hwakakunakira hwemazai.
- Zvakakosha zvikuru kuchengeta mazai akabikwa zvakanaka mufiriji kuti chikafu chisakuvara.
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