Vanhu vazhinji vanofunga kuti nzungu dzine munyu, mafuta, uye dzine macalorie akawanda, kana kuti, "chikafu chisina kunaka." Dzinowanzoonekwa sechimwe chinhu chaungawana mundiro yekudyira pabhawa kana kutengeswa mungoro yekudya yemumugwagwa. Asi ungashamisika kuziva kuti izvi hazvina kunaka zvachose.
Sei nzungu dzichinyatsobatsira miviri yedu?
Chokwadi ndechekuti, nyanzvi dzezvekudya dziri kuti nzungu idzi dzinofanirwa kuwanikwa mukicheni yemunhu wese ane hutano hwakanaka (kunze kwekunge, hongu, uine allergy nadzo). Nekuti nzungu idzi dzine zvinhu zvakawanda zvinokosha, zvinosanganisira mapuroteni, fiber, mafuta ane hutano, mavhitamini, zvinovaka muviri, uye antioxidants .
Zvikuru sei, zvidzidzo zvakawanda zvakaratidza kuti mhando idzi dzenzungu dzine kugona kukuru kwekuderedza huwandu hwecholesterol yakaipa mumiviri yedu.
Izvi zvakasimbiswa zvekuti muna 2003, U.S. Food and Drug Administration (FDA) yakaburitsa "chikumbiro chehutano chakakwana" chenzungu nedzimwe nzungu dzemiti, dzakadai semaarumondi, hazelnuts, pecans, pistachios, uye walnuts. Kureva kuti, vakabvumira mapakeji ezvekudya kutaura kuti "kudya ounce imwe chete (inenge magiramu makumi maviri nemasere) enzungu zuva nezuva kunogona kuderedza njodzi yechirwere chemwoyo."
Saka, ino ndiyo nguva yekutarisazve zvinhu zvisina basa. Asi yeuka, kuva nemwero kwakakosha.
Dzimwe mhando dzenzungu dzakakosha dzinobatsira moyo
"Kune mhando dzakawanda dzenzungu, asi hadzisi dzose dzakasikwa dzakaenzana," vanodaro nyanzvi dzezvekudya. Ngatitarisei dzimwe dzadzo dzinobatsira zvikuru.
Walnuts - inobatsira pamoyo nepfungwa
MaWalnuts chikafu chinoshamisa zvechokwadi nekuti ane huwandu hwakawanda hwechikafu chinokosha chinonzi omega-3 fatty acids , chinowanikwawo muhove dzine mafuta dzakadai sesalmon netuna.
Zvichitaurwa zviri nyore, aya maomega-3 ndeanotevera:
- Inoderedza mafuta akaipa anonzi triglycerides muropa redu.
- Inodzivirira kukura kwemaplaque, ayo ari mafuta anoumbwa mukati metsinga dzeropa.
- Zvinobatsirawo kudzivirira kuumbwa kweropa.
Muongororo yakaitwa pavanhu vakuru 58 vane chirwere cheshuga, vakapihwa nzungu shoma pamwe chete nekudya kwavo kwezuva nezuva kune hutano. Zvakabuda muongororo iyi zvinoshamisa zvechokwadi. Avo vakadya nzungu vakaona huwandu hwe cholesterol yakanaka (HDL cholesterol) hwavo huchiwedzera uye huwandu hwe cholesterol yakaipa (LDL cholesterol) hwavo huchidzikira neinenge 10% .
Maarumondi - Akapfuma muVitamin E
Maarumondi ndeimwe nzungu dzakanaka kwazvo dzine mabhenefiti akawanda pahutano. Kufanana nedzimwe nzungu, dzakapfuma muprotein, fiber, mafuta ane hutano, uye mamineral. Pamusoro pezvo, maarumondi akapfuma muvhitamini E , antioxidant ine simba.
Mumwe muongorori akapa boka revanhu vane cholesterol yakakwira maarumondi mashoma zuva rega rega kwemwedzi mitatu. Zvakaguma nekuderera kwe4.4% mucholesterol yavo yakaipa (LDL). Avo vakadya maarumondi maviri emaoko vakaona mazinga avo eLDL achidzikira ne9.4%! Ndizvo zvingakosha kudya maarumondi mashoma pazuva.
Dzimwe nzungu dzine hutano
Pamusoro pemawalnuts nemaarumondi, nzungu dzakadai senzungu, hazelnuts, pecans, uye pistachios dzakazivikanwawo neFDA sedzinobatsira zvikuru pamoyo. Ngatimboongororai mabhenefiti edzimwe nzungu idzi.
| Rudzi rwenzungu | Rubatsiro rukuru pahutano |
|---|---|
| Nzungu | Yakapfuma muOmega-3. Inoderedza cholesterol yakaipa (LDL) uye triglycerides. |
| Maarumondi | Yakapfuma muvhitamini E, faibha, uye mafuta ane hutano. Inoderedza zvakanyanya huwandu hwecholesterol yakaipa (LDL). |
| MaPecan | Inoderedza cholesterol yakaipa (LDL) uye triglycerides, uye inowedzera mazinga akanaka echolesterol (HDL). |
| Nzungu | Yakawanda muprotein. Ine mafuta ane hutano hwemoyo. (Sarudza asina munyu nemafuta akawedzerwa). |
Zvisinei, nzungu dzeBrazil, nzungu dzemacadamia, nenzungu dzecashew hadzina kunyorwa muFDA nekuti dzine mafuta akawanda. Zvisinei, kana dziri pakati nepakati , dzinogona kupa mamwe mabhenefiti pahutano.
Tingawedzera sei mhando idzi dzenzungu mukudya kwedu?
Zviri nyore kuwedzera nzungu mukudya kwako kwezuva nezuva. Unogona kudzitenga dzakaputirwa musupamaketi. Hapana kugadzirira kwakakosha kunodiwa.
- Idya chitsama chimwe chete pazuva sechikafu chekudya.
- Fukidza zvishoma pasaradhi yako, oats yako yekudya kwekuseni, kana yogati yako.
- Unogona zvakare kuiwedzera kune zvinhu zvakaita semasaladhi epasta.
Asi chinonyanya kukosha pano ndechekuti:
"Pakusarudza nzungu, iva nechokwadi chekusarudza dzisina munyu ," vanoongorora zvekudya vanosimbisa. Nzungu dzakakangwa nehuchi, dzakaputirwa nechokoreti, uye dzakaputirwa neshuga dzinowedzera macalorie asina kufanira neshuga mumuviri wako, izvo zvinoderedza mabhenefiti adzo pahutano.
Unofanira kudya zvakawanda sei pazuva?
Hamufanirwe kudya bhegi renzungu pazuva kuti muwane mabhenefiti aya ehutano. Chitsama chimwe chete pazuva, chinosvika 1 kusvika 1.5 ounces (anenge magiramu 28-42), chakakwana. Nzungu dzine mapuroteni akawanda uye fiber, saka muchanzwa makaguta kunyangwe mushure mekudya zvishoma.
Saka, yeuka kusanyanya kuzviita .
"Hazvina mhosva kuti nzungu dzakanaka sei, dzine macalorie akawanda. Kana ukadya zvakawandisa, unogona kuwedzera uremu," anodaro. Kana ukawedzera uremu, mabhenefiti enzungu ane hutano pamoyo anogona kurambwa.
Chinhu chakanakisa chekuita ndechekutsiva mafuta asina hutano aunodya (akadai semafuta akazara anowanikwa munyama) nenzungu. Nenzira iyi, unogona kuwana mabhenefiti enzungu pasina kuwedzera macalorie. Kana uine dambudziko rakaita secholesterol, zvakanaka kutaura nachiremba wako nezveizvi.
Mharidzo Yekuenda Nayo Kumba
- Nzungu chikafu chinokosha chinoderedza cholesterol yakaipa (LDL) uye chinodzivirira hutano hwemwoyo.
- Kudya nzungu shoma (inenge magiramu 28-42) pazuva kwakakwana. Kudya zvinopfuura izvozvo kunogona kukonzera kuwedzera uremu.
- Pakutenga nzungu, sarudzai nzungu dzisina munyu nguva dzose, dzisina munyu wakawedzerwa, shuga, kana zvimwe zvinowedzerwa .
- Nekutsiva mafuta asina kunaka mukudya kwako nenzungu, unogona kuwana mabhenefiti pasina kuwedzera macalorie.
- Kana uine chero matambudziko ehutano awakambosangana nawo, zvakakosha kuti ubvunze chiremba wako usati waita shanduko dzakadaro pakudya kwako.
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