Mabhenefiti ehuku pahutano: Ngatizvionei zvechokwadi!

Huku chikafu chakakosha mudzimba dzedu, handiti? Ingava yekudya kwemasikati, kwemanheru, kana pati, inongogara yoga isina huku kana chishuwo chehuku. Huku iyi yatinodya zuva nezuva inonaka sei? Vamwe vanoti yakanaka, vamwe vanoti haina kunaka nekuda kwezvinhu zvakaita secholesterol. Saka chokwadi ndechipi? Ngatitaurei nezvazvo nhasi, chaizvo, zviri nyore.

Zvikamu zvese zvehuku zvine hutano hwakaenzana here?

Uyu mubvunzo unobvunzwa nevanhu vazhinji. Mhinduro ndeyekuti kwete . Nhengo dzakasiyana dzehuku dzine hutano hwakasiyana.

Zvichitaurwa zviri nyore, zvikamu zvichena zvakaita senyama yezamu zvine macalorie mashoma nemafuta mashoma, nepo zvikamu zvakasviba zvakaita sezvidya nemapapiro zvine macalorie akawanda nemafuta.

Pamusoro pezvo, nzira yaunobika nayo huku inokoshawo zvikuru. Kuidya uine ganda rakapfava uye uchiigocha zvakanyanya kunogona kuwedzera mafuta akawandisa asina hutano. Saka kana ukasarudza kudya huku pane nyama tsvuku, sarudzo yakanakisisa uye ine hutano ndeye zamu rehuku risina ganda .

Ndezvipi zvakanakira zvikuru kudya huku?

Huku chikafu chinovaka muviri kana chikasarudzwa uye chabikwa nemazvo. Heano mamwe mabhenefiti ayo makuru.

1. Kune mapfupa netsandanyama zvakasimba

Mapuroteni asina mafuta akawanda ari muhuku ndiwo manyuko akanaka emaamino acids . Miviri yedu inoshandisa maamino acids aya kuvaka tsandanyama. Izvi zvakakosha zvikuru pakuchengetedza tsandanyama dzakasimba sezvatinokura. Tsvagiridzo yakaratidza kuti kudya mapuroteni akawanda kunobatsira kuchengetedza huwandu hwemaminerari mumapfupa . Izvi zvinoreva kuti kudya huku kunogona kubatsira kuvaka tsandanyama dzakasimba pamwe nemapfupa ane hutano. Izvi zvinogonawo kubatsira kuderedza kukuvara kunokonzerwa nezvirwere netsaona dzakadai se osteoporosis .

2. Kudzora huremu uye hutano hwemwoyo

Ongororo inoratidza kuti kudya magiramu 25-30 eprotein pakudya kwega kwega kunogona kutibatsira kunzwa takaguta . Izvi zvinoreva kuti kunyangwe tikadya zvishoma, tinonzwa takaguta, izvo zvinotibatsira kudzora kudya kwedu zvakanyanya. Izvi zvinogona kubatsira zvikuru mukuderedza uremu .

Kuchengeta huremu hwakanaka kwakabatana zvakananga nehutano hwemwoyo. Kunobatsira kudzora zvinhu zvinokonzera chirwere chemwoyo, zvakaita sehuwandu hwe triglyceride muropa uye BP yakakwira.

3. Kuvandudza hutano hwepfungwa

Huku ine amino acid inonzi tryptophan . Iyi ndiyo inotangira kugadzirwa kweserotonin muuropi hwedu.Zvinoenderana nekuwedzera kwehuwandu hwemuviri. Serotonin inozivikanwa se "hormone inonzwa zvakanaka" inoita kuti tifare. Ehe, hauzonzwi zvakanaka mushure mekudya huku. Asi tsvakiridzo inoratidza kuti kuidya nguva dzose kunogona kubatsira kuwedzera huwandu hweserotonin kusvika pamwero wakati.

Tichitaura nezvekukosha kwekudya...

Huku chikafu chepuroteni chemhando yepamusoro chine mafuta mashoma (kunyanya nyama yezamu). Pamusoro pepuroteni, huku inewo zvinovaka muviri zvinotevera:

• Vhitamini B12
• Choline
• Zingi
• Simbi
• Mhangura

Ngatitarisei kukosha kwekudya kwenyama yehuku mbishi isina ganda, inosvika magiramu zana.

Chenjerera zvinhu izvi paunenge uchidya huku!

Kunyangwe huku yakanaka sei, pane zvinhu zvishoma zvekungwarira.

1. Chenjerera huwandu hwezvokudya zvaunodya: Mapuroteni anokurudzirwa kudya zuva nezuva ari pakati pe50-170 gramu. Izvi zvinoreva kuti kana uri kudya chimwe chinhu chakaita sehuku, chidimbu chakaenzana nechanza chako panguva imwe chete chakanaka. Zvisinei, munhu anorarama hupenyu hune simba uye anoita maekisesaizi angada zvimwe.

2. Kuchengetedzeka Kwezvekudya kwakakosha zvikuru:Ichi ndicho chinhu chakakosha. Kana huku ikasachengetwa uye ikasabikwa zvakanaka, inogona kukonzera zvirwere zvine njodzi zvinokonzerwa nechikafu. Chenjerera zvakanyanya nezvekusvibiswa kwemuviri . Kureva kuti, kushandisa bhodhi rekucheka rimwechete nehuku mbishi, kucheka saradhi nebanga rimwechete, kana kubata zvimwe zvekudya neruoko rumwechete rwakabata nyama mbishi kunogona kuparadzira mabhakitiriya ane njodzi.

3. Ziva nezve cholesterol: Kunyangwe iri nyama isina mafuta akawanda, huku ichiri ne cholesterol. Kana uine cholesterol yakawandisa kana kuti uri panjodzi yechirwere chemwoyo, zvakakosha kutaura nachiremba wako nezvekudya kwakakunakira.

Aya ndiwo maitiro ekugadzirira nekubika huku nemazvo.

Tevedzera matanho aya kuti uve nechokwadi chekuti chikafu chakachengeteka.

Huku inonyunguduka

Isa huku mufiriji mukati memaawa maviri kubva pakutenga. Kana usingazoibiki mukati memazuva maviri, isa mufiriji. Kune nzira dzakawanda dzekunyungudutsa nyama yakaomeswa nechando:

• Bvisa mufiriji maawa makumi maviri nemana usati wabika woisa mufiriji yenguva dzose.
• Isa mubhegi risingapindi mvura wonyika mundiro yemvura inotonhora. Chinja mvura kwemaminitsi makumi matatu ega ega.
• Shandisa `defrost` iri mu microwave yako. Zvisinei, kana ukainyungudutsa nenzira iyi, unofanira kuibika ipapo ipapo.

Kubika nemazvo

Pakubika huku, tembiricha yemukati inonyanya kukosha kupfuura nguva. Tembiricha yechikamu chakakora chehuku inofanira kusvika 165° Fahrenheit (74° Celsius) isati yagadzirira kudyiwa. Zvakanakisisa kushandisa thermometer yechikafu kuyera izvi. Usarega thermometer ichibata pfupa.

Kana uchibika muchoto, yeuka nguva idzi:

Nzira dzakasiyana-siyana dzekudya zvinonaka

• Yakabikwa uye yakachekwa-chekwa kuti ive saradhi.
• Yakagochwa kana kupiswa nemhepo ine mupunga.
• Yakachekwa kuita sandwich.
• Cheka kuita zvidimbu zvidiki zvepasta.
• Sekuputira nechingwa.