Nehupenyu hwanhasi hwakabatikana, kudya kwemangwanani idambudziko revanhu vazhinji. Saka, munhu wese ari kutsvaga chimwe chinhu chinogona kugadzirwa nekukurumidza uye nyore, uye chakanakira hutano . Pakati peizvi, Muesli chikafu chinozivikanwa nevanhu vazhinji. Iyi Muesli, inogadzirwa nekuwedzera zvinhu zvakaita se oats, nzungu, nemichero yakaomeswa, inobatsira zvechokwadi sezvatinofunga here? Kana kuti ine divi rakaipa ratisingazive nezvaro here? Ngatizvionei nhasi.
Kukosha kwekudya kwemangwanani kune hutano
Kudya kwemangwanani kudya kunotipa simba ratinoda kwezuva rose uye kwakakosha zvikuru pahutano hwedu. Vamwe vanhu vanorega kudya kwemangwanani vachiedza kuderedza huremu, asi chaizvoizvo kune zvakapesana.
Fungidzira, kana ukasadya kudya kwekuseni wozonzwa nzara masikati, unopedzisira wadya chikafu chakawanda panguva imwe chete. Izvi zvinoitwawo husiku. Izvi zvinogona kukonzera kuti zvinhu zvakaita seshuga muropa uye cholesterol isashande zvakanaka. Ongororo yakaitwa paHarvard University yakawana kuti varume vanorega kudya kwekuseni vane mukana we27% wekuva nechirwere chemwoyo kana kufa nechirwere chemwoyo kupfuura avo vanodya kudya kwekuseni.
Kusadya kudya kwemangwanani kunogonawo kubatanidzwa nezvinhu izvi zvine njodzi:
- Kufuta
- Kukwira kweropa
- Nhamba yakakwira yecholesterol
- Chirwere cheshuga
Kudya kwemangwanani kwakakosha, kunyanya kuvana vezera rekuenda kuchikoro. Ongororo dzakaratidza kuti vana vanodya kudya kwemangwanani kwakanaka uye kunovaka muviri vanoita zviri nani kuchikoro. Izvi zvinodaro nekuti kudya kwemangwanani kunopa simba rinodiwa kuti pfungwa dzishande zvakanaka.
Uye pakati pezvakanakira vana:
- Kuvandudza ndangariro
- Kuwedzera kugona kugadzirisa matambudziko
- Kuwedzera kwemapoinzi ebvunzo
- Kupinda kwevana kuchikoro kuri kuwedzera.
- Kuva nepfungwa dzakanaka
- Kuwedzera kugona kugara wakangwarira uye wakatarisa
Mabhenefiti ehutano e oats mu muesli
Chinhu chikuru chiri mu muesli i oats. Oats rudzi rwezviyo zvine fiber yakawanda, iyo inobatsira zvikuru kumuviri wedu. Oats ine mhando yakakosha ye fiber inonyunguduka inonzi beta-glucan .
Zvichitaurwa zviri nyore, beta-glucans inononotsa kugaya chikafu. Izvi zvinoreva kuti unonzwa wakaguta kunyangwe mushure mekudya zvishoma, uye hauzonzwi nzara zvakanyanya. Izvi zvinobatsira kudzora kudya zvakanyanya uye zvinokubatsira kuderedza uremu .
Oats chikafu chakapfuma mune zvinotevera:
- Faibha
- Fosforasi
- Thiamine
- Magnesium
- Zingi
Faibha inonyungudika uye isinganyungudike iri mu oats inopa mamwe mabhenefiti akawanda kumuviri wedu. Kudya chikafu chakapfuma mu faibha:
- Inogona kuderedza huwandu hwecholesterol yakaipa.
- Inobatsira kudzora huwandu hweshuga muropa.
- Zvinobatsira kuchengetedza huremu hwakanaka.
- Inoderedza njodzi yekubatwa nekenza yemhando dzakasiyana-siyana.
- Inoderedza njodzi yekurwara nemwoyo.
- Inodzivirira matambudziko akadai sekuvimbiwa uye inodzora kufamba kwedumbu.
- Inoderedza njodzi yekubatwa nekenza yemuura.
Mabhenefiti eNzungu Dzinowedzerwa kuMuesli
Chimwe chinhu chakanaka nezve muesli imhando dzakasiyana dzenzungu. Nzungu dzakadai semaarumondi, cashew, uye walnuts idura rezvinovaka muviri zvine hutano pamoyo.
Ngatitarisei zvinhu zvine hutano hwemwoyo zviri munzungu idzi uye mabhenefiti adzo.
| Kompositi | Mabhenefiti kumuviri |
|---|---|
| Mafuta asina kuguta | Aya anonzi "mafuta akanaka." Anobatsira kuderedza huwandu hwecholesterol yakaipa (LDL) mumuviri. |
| Omega-3 fatty acids | Rudzi rwemafuta acid anobatsira zvikuru pamoyo, kudzivirira kurova kwemoyo zvisina kurongeka uye kuderedza njodzi yekurwara nemoyo. |
| Vhitamini E | Zvinobatsira kudzivirira kuungana kweplaque mutsinga dzeropa. Plaque iyi ndiyo inoita kuti mitsinga dzeropa dzivharike uye inokonzera chirwere chemwoyo. |
| L-arginine | Mushonga uyu unobatsira kuwedzera kuchinjika kwemadziro etsinga dzeropa uye kuderedza njodzi yekugwamba kweropa. |
| Sterols dzezvirimwa | Imwe kemikari inobatsira kuderedza cholesterol mumuviri. |
Zvinhu zvekungwarira pakudya muesli
Tave tichitaura nezvemabhenefiti emuesli kwenguva yakati rebei. Asi pane rimwe divi ratinofanira kungwarira. Ndiro shuga .
Muesli inogadzirwa nemapaketi uye yakagadzirwa inogona kunge yakakwira mushuga. Dzimwe nguva, pane shuga yakawanda inowedzerwa kupfuura zvatinoziva. Kapu yemuesli inotengwa muchitoro inogona kunge iine magiramu makumi maviri nematanhatu eshuga. Izvi zvinodarika zvipunu zvitanhatu!
Tose tinofanira kuziva nezvematambudziko anogona kukonzerwa nekudya shuga yakawandisa.
- Chirwere cheshuga nekufutisa: Shuga yakawandisa inokonzera chirwere cheshuga nekufutisa.
- Chirwere chemwoyo: Shuga yakawandisa haina kunakawo pamoyo yedu. Shuga yakawandisa inogona kuwedzera BP uye kukonzera kuzvimba kwenguva refu mumuviri. Izvi zvinowedzera njodzi yechirwere chemwoyo.
- Chirwere chechiropa chine mafuta: Chiropa chedu chinochinja shuga nenzira imwecheteyo inochinja doro. Saka kana shuga yakawandisa, chiropa hachigoni kuigadzirisa chotanga kuichengeta semafuta. Izvi zvinotungamira kuchirwere chinonzi 'chirwere chechiropa chine mafuta'.
Ongororo yemakore gumi nemashanu yakaratidza kuti vanhu vaidya 17% kusvika 21% yemacalorie avo ezuva nezuva kubva mushuga vaiva nenjodzi yakakura ye38% yekufa nechirwere chemwoyo kupfuura avo vaidya 8% chete yemacalorie avo ezuva nezuva kubva mushuga.
Saka, tingabvisa sei dambudziko iri reshuga towana kunaka kweMuesli? Nzira yakanakisisa ndeyekugadzira Muesli yedu kumba . Zvadaro tinogona kugadzira Muesli inonaka uye ine hutano pasina kuwedzera shuga, nekuwedzera oats dzemhando yepamusoro, mbeu dzine hutano dzakadai senzungu dzatinosarudza, mbeu dzechia, mbeu dzeflax, mbeu dzemanhanga, nemimwe michero mitsva.
Kana ukatenga muesli muchitoro, zvakakosha kuti unyatsoverenga zviri papepa uye utarise huwandu hweshuga yakawedzerwa .
Mharidzo Yekuenda Nayo Kumba
- Muesli inogona kuva kudya kwemangwanani kunovaka muviri nekuda kwe oats, nzungu, nembeu dzayo.
- Fiber iri mairi inobatsira zvikuru pakuderedza uremu, kuderedza cholesterol, uye hutano hwemwoyo.
- Muesli yakagadzirwa iri kutengeswa inowanzova nehuwandu hwakawanda hweshuga, izvo zvinogona kuwedzera njodzi yechirwere cheshuga, kufuta, uye chirwere chemwoyo.
- Nzira yakanakisisa uye yakachengeteka ndeyekubika muesli yako kumba, uchishandisa zvinhu zvemhando yepamusoro, pasina kuwedzera shuga.
- Kana muine zvinokunetsai nezvekudya kwenyu kana mamiriro ezvinhu akadai secholesterol, zvakanaka kutaura nachiremba wemhuri yenyu (chiremba).
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