Kunyangwe tichienda kuchitoro kana kusupermarket, nzungu chinhu chatinowanzoona. Tinoda kudya zvinhu zvakaita semacashew, nzungu, maarumondi, nemawalnuts nekuti zvinonaka. Asi waizviziva here kuti chikafu ichi hachina kunaka chete, asiwo chine mabhenefiti akawanda ehutano ayo miviri yedu isingatombofungidzire? Zvichitaurwa zviri nyore, nzungu hazvisi chinhu chinonaka chete, asi chikafu chakanaka kwazvo chine hutano. Nhasi, ngatitaurei nezvemabhenefiti chaiwo ekuwedzera nzungu idzi pakudya kwedu.
Ndezvipi zvakanakira kudya nzungu pamiviri yedu?
Nzungu chikafu chine hutano hwakawanda chine mavhitamini nemaminerari akawanda anodiwa nemiviri yedu. Zvikuru sei, dzine chikamu chinonzi ALA omega-3 fatty acids . Zvimwe zvezvakanakira pahutano hweizvi zvinosanganisira kubatsira kudzora zvirwere zvakaita serheumatoid arthritis uye kudzivirira kubva kuzvirwere zvakaita seAlzheimer's.
Pamusoro peizvi, ngatitarisei zvimwe zvakanakira zvikuru.
| Chinhu chikuru chakanakira | Izvozvo zvinoitika sei? |
|---|---|
| Zvinobatsira kuderedza uremu. | Nzungu dzine mafuta akawanda, izvo zvingaita kuti dzisakodzere kune avo vanoedza kuderedza uremu. Asi chaizvoizvo dzine mafuta akawanda asina kuguta, ayo anobatsira muviri. Kudzidya kunogona kukubatsira kunzwa wakaguta, izvo zvinokubatsira kudzivirira kudya zvakanyanya. Ongororo dzakatoratidza kuti vanhu vanodya nzungu nguva dzose havawanzoremi. |
| Inobatsira kudzora chirwere cheshuga | Ongororo yakawana kuti vanhu vane chirwere cheshuga cherudzi rwechipiri vanodya nzungu kwemazuva anopfuura mashanu pasvondo vanogona kuderedza njodzi yavo yechirwere chemwoyo neinenge 17%. Taura nachiremba wako nezveizvi. |
| Inodzivirira chirwere chemwoyo | Pane hukama hwakasimba pakati penzungu nehutano hwemwoyo. Vanhu vanodya nzungu kanenge kana kana pasvondo vane mukana wakaderera wekuva nechirwere chemwoyo uye myocardial infarction. |
| Inodzora huwandu hwecholesterol | Nzungu dzinobatsira kuderedza cholesterol yakaipa, kana kuti LDL cholesterol, uye triglyceride mazinga mumuviri. Kana cholesterol mazinga akadzorwa, njodzi yekubatwa nezvirwere zvemwoyo zvakaita sestroke inodzikira. |
Ndezvipi zvinovaka muviri zviri munzungu?
Nzungu chikafu chine vhitamini E yakawanda. Vhitamini E iboka remakemikari ane hunhu hwekuchengetedza mabhakitiriya. Izvi zvinobatsira kudzivirira kenza uye kudzivirira osteoporosis.
Zvichitaurwa zviri nyore, nzungu hadzisi chikafu chinonaka chete, asiwo ibhomba rekudya rinosimbisa masoja emuviri wedu.
Pamusoro pezvo, nzungu dzakapfumawo mune zvinotevera zvinovaka muviri:
- Folate
- Magnesium
- Potassium
- Karusiyamu
- Fosforasi
Chii chinowanzobatanidzwa mumusanganiswa wenzungu?
Fungidzira kuti uri kudya hafu yekapu (hafu yekapu) yemusanganiswa wemhando dzakasiyana dzenzungu. Heano maitiro ekudya akajairika ari mairi:
| Chikamu chezvinovaka muviri | Huwandu huripo ( nehuremu ) |
|---|---|
| Macalorie | 220 |
| Mapuroteni | magiramu matanhatu |
| Mafuta | magiramu gumi nemapfumbamwe |
| Makabhohaidhiretsi | magiramu masere |
| Faibha | magiramu matatu |
| Shuga | magiramu maviri |
Ungadya sei mhando dzakakodzera dzenzungu?
Iye zvino wava kunzwisisa kubatsira kunoita nzungu. Asi chinonyanya kukosha ndechekuti hazvisi zvese zviri muchitoro zvakafanana. Zvimwe zvine munyu wakawandisa, nepo zvimwe zvine zvinonhuhwirira zvakawedzerwa. Izvi zvinogona kuderedza kukosha kwekudya kwenzungu. Saka, zvakanaka kusarudza nzungu dzisina kubikwa dzisina chinhu chakawedzerwa pese pazvinogoneka.
Nzungu chikafu chakanaka chinogona kudyiwa chero nguva yezuva. Zvakanaka kudya nzungu kuti uwedzere simba rako masikati kana uchinzwa kuneta kana hope.
Heano mamwe maitiro aungawedzera nzungu mukudya kwako:
- Wedzera walnuts dzakachekwa muyogati yaunodya.
- Gadzira bota remaarumondi nekukuya maarumondi kumba. Iyi inzira yakanaka yekusarudza peanut butter.
- Gadzira keke rinonaka nemabhanana nenzungu.
- Fukidza nzungu, dzakadai semapecan, pamusoro pesaradhi yaunobika.
- Paunenge uchibika mupunga wakakangwa nemuriwo kana kuti chops, wedzera macashew.
- Wedzera maarumondi mashoma kune protein shake yakagadzirwa nebhanana nemukaka mudiki.
- Fukidza musanganiswa wemawalnuts akakuyiwa nenzungu pamusoro pechimedu chehuku yakagochwa.
Mharidzo Yekuenda Nayo Kumba
- Nzungu chikafu chinonaka uye chinovaka muviri.
- Kudya nzungu kunogona kupa mabhenefiti akawanda, akadai sekuderedza uremu, kudzora chirwere cheshuga, uye hutano hwemwoyo.
- Kuti uwane mhedzisiro yakanaka, sarudza nzungu dzisina munyu kana kunaka nguva dzose.
- Nzungu dzine macalorie akawanda, saka chenjerera kuti unodya zvakadii pazuva. Chitsama chimwe chete chinokwana kudya zuva nezuva.
- Kana uine chirwere cheshuga, chirwere chemwoyo, kana chimwe chirwere chipi zvacho, iva nechokwadi chekutaura nachiremba wako usati waita chero shanduko huru pakudya kwako.
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