Ngati mukuyang'ana kalori kapena zakudya zamagazidwe , zimathandiza kudziwa zakudya zamtundu ndi nthanga. Tawuni yotsatira ikuwonetsera dera limodzi la mtedza wofiira ndi / kapena wouma womwe unatchulidwa, kuphatikizapo magalamu a zonse zamagazi, fiber, net carbs, ndi mitundu yosiyanasiyana ya mafuta. Kuti muwerenge mafuta onse a polyunsaturated, onjezerani ziwerengero za omega-3 ndi omega-6 palimodzi.
Dziwani kuti ngati mtedza kapena nyemba zophikidwa mafuta, padzakhala mafuta ndi calories kuposa momwe akusonyezera.
Zakudya Zam'madzi ndi Mafuta M'mitengo ndi Mbewu (1 Ounce)
| Kal | Tot. Carb | Fiber | Net Carb | Sat. Mafuta | Mono Fat | ω-3 Mafuta | ω-6 Mafuta | |
| Amondi | 164 | 6.1 | 3.5 | 2.6 | 1.1 | 8.9 | 0 | 3.5 |
| Ntsuko za Brazil | 187 | 3.3 | 2.1 | 1.2 | 4.6 | 6.8 | 0 | 6.9 |
| Madzi | 163 | 9.3 | 0.9 | 8.4 | 2.6 | 7.7 | 0 | 2.2 |
| Makandulo, Ulaya | 69 | 15 | 1.4 | 13.6 | 0.1 | 0.2 | 0 | 0.25 |
| Chia Mbewu | 138 | 11.9 | 9.8 | 2.1 | 0.9 | 0.6 | 0.04 | 6.7 |
| Kokonati* | 187 | 6.7 | 4.6 | 2.1 | 16.2 | 0.8 | 0 | 0.2 |
| Mbewu za Thonje | 112 | 6.1 | 5.7 | 0.4 | 0.8 | 1.6 | 0 | 6 |
| Nkhono | 178 | 4.7 | 2.7 | 2 | 1.3 | 12.9 | 0 | 1.1 |
| Mtedza wa Macadamia | 204 | 3.9 | 2.4 | 1.5 | 3.4 | 16.7 | 0 | 0.43 |
| Nkhuta | 161 | 4.6 | 2.4 | 2.2 | 1.8 | 6.9 | 0 | 4.4 |
| Pecans | 196 | 3.9 | 2.7 | 1.2 | 1.8 | 11.6 | 0 | 6.1 |
| Pine mtedza | 191 | 3.7 | 1 | 2.7 | 1.4 | 5.3 | 0 | 9.7 |
| Pistachios | 159 | 7.7 | 3 | 4.7 | 1.7 | 6.6 | 0 | 4.1 |
| Mbewu za Mzungu | 158 | 3 | 1.7 | 1.3 | 2.5 | 4.6 | 0.02 | 5.9 |
| Sesame Mbewu | 103 | 4.2 | 2.1 | 2.1 | 1.25 | 3.4 | 0 | 3.9 |
| Mbewu za mpendadzuwa zinapindika | 102 | 3.5 | 1.5 | 2 | 0.78 | 3.2 | 0.21 | 4 |
| Walnuts, Chingerezi | 185 | 3.9 | 1.9 | 2 | 1.7 | 2.5 | 0 | 13.4 |
* Kokonati - zouma ndi unsweetened
Mtedza ndi Mbewu Zimatetezedwa Ndi Mavitamini Enanso
Kuwonjezera pa mafuta abwino, mtedza wambiri ndi mbewu zimadzaza ndi zakudya, makamaka mchere, mchere (monga magnesium ndi calcium), mapuloteni, ndi phytonutrients.
Zimakhala zomveka mukazindikira kuti mtedza ndi nyemba zimayenera kudyetsa nyembazo mpaka zimamera ndi masamba, zomwe zimalola kuti mbewuyo ikhale yosonkhanitsa ndikupanga zakudya zokha. Zonsezi, kuphatikizapo mtedza komanso mbewu zimakhala zochepa kwambiri m'zakudya.
Kusunga Nutsamba ndi Mbewu
Kuti mukhale wabwino kwambiri, mtedza wa sitolo ndi mbeu mufiriji kapena firiji kuti mafuta asapite.
Mtedza ndi mbewu zomwe zimakhala ndi mafuta obiriwira (omega-3 mafuta ndi mafuta omega-6) zimakhala zosavuta mosavuta, monga mtedza ndi mbewu zomwe zathyoledwa, zidutswa kapena pansi.
Mtedza Ungakhale ndi Thanzi Labwino Labwino
Phunziro la Mediterranean, mafuta a azitona ndi / kapena mtedza anawonjezeka ku zakudya za ophunzira. Kuphatikizapo malingaliro a zokhudzana ndi thanzi labwino la matenda a mtima ndi kusintha kwa matenda a kagayidwe kachakudya ndi kuchepa kwa chidziwitso, ndizodabwitsa kuti kuwonjezerapo maolivi kapena mtedza sikumathera kuchulukitsa chiwerengero cha makilogalamu omwe anthu adya. Zikuwoneka kuti zakudya izi zimakhala zowonongeka kotero kuti ophunzirawo amadula zinthu zina zamagetsi.
Kuwonjezera apo, mtedza ukhoza kuthandiza kuchepetsa cholesterol ndikuthandizira kuti akhale ndi thanzi labwino la moyo, chifukwa chakuti amatha kuchepetsa vuto la cholesterol la lipoprotein (LDL) ndi kuchepetsa kutupa komwe kumayambitsa matenda a mtima. Lamuloli lidalibebe ngati mtedza ulibe wabwino kwa mtima wanu, koma ali ndi zakudya zambiri mwa iwo, kotero kuonjezera pang'ono kwa zakudya zanu sikungapweteke komanso kungakuthandizeni.
Mitedza Yabwino Kwambiri Zakudya Zakudya Zochepa
Ngati mukudya zakudya zochepa, mtedza wokhala ndi mavitamini ochepa kwambiri ndi mtedza wa brazil, mtedza wa pine, mtedza, mtedza, mtedza wa macadamia, mtedza, ndi nkhiti.
Awonjezereni ku saladi kapena masamba ophika kuti athandize kuchepetsa njala ndikupatseni mapuloteni owonjezera komanso mafinya.
Zotsatira:
Babio, N, Toledo, E, Estruch, E, et al. Zakudya za Mediterranean ndi Matenda a Zamadzimadzi Mkhalidwe wa PREDIMED Randomised Trial. Canadian Medical Association Journal. 2014; 186 (17): E649-E657.
Estruch, R, Ros, E, Martinez-Gonzalez, MA. Kupewa Kwambiri Matenda a Maganizo ndi Matenda a Mediterranean. New England Journal of Medicine . 2013; 368: 1279-1290.
> Chipatala cha Mayo. Mtedza ndi Mtima Wanu: Kudya Mtedza wa Moyo wa Moyo. Inasindikizidwa pa September 15, 2016.
Dipatimenti ya Ulimi ya United States (USDA), Agricultural Research Service. National Nutrient Database ya Standard Reference, Release 28, 2016.
Valls-Pedret C, Sala-Vila, A, Serra-Mir, M. Mediterranean Diet ndi Zomwe Zimagwirizana ndi Zaka Zomwe Akulimbana: Zomwe Zili M'kati Mwachidziwitso. JAMA Internal Medicine. 2015; 175 (7): 1094-1103.