1 - Chophimba cha Nkhumba Ndichabechabe
Peanut bata ndi zodabwitsa, zimakonda zokoma ndipo zimapatsa timadzi timene timatulutsa timadzi timene timapatsa thupi. Kaya mumagwira ntchito nthawi zonse, mumathamanga patali kapena mumakhala nawo masewera olimbirana omwe mumafunikira zakudya zabwino kuti mudye thupi lanu ndi malingaliro anu.
Peanut bata amatenga "snub" kwambiri chifukwa chokhala chakudya chosawononga. Izi ziri kutali ndi choonadi. Peanut mafuta ali ndi mafuta abwino omwe amapereka "mphamvu zosatha, zowonongeka kwa othamanga pamlingo uliwonse."
Malinga ndi National Institutes of Health , ubwino wathanzi wa zakudya zokhudzana ndi umoyo umakhudza thanzi labwino. Chokhacho chokhachotsa phokoso ndi kapu ya batala ndi imodzi mwa zakudya zisanu ndi zitatu zokha zomwe zimagwirizanitsidwa ndi zotsatira zowonongeka pang'onopang'ono kwa ana ndi akulu malinga ndi US Food and Drug Administration. Ngati chifuwa sichiri vuto la peanut bata ndi zakudya zabwino kwambiri zomwe zimayenera kukhala ndi moyo wathanzi.
Tiyeni tilowe muzinthu zina za umoyo wa chiwindi ndi zifukwa zomwe mumayenera kugwiritsira ntchito supuni.
2 - Bokosi la Nkhumba Lili ndi Zakudya Zapamwamba
Peanut batawa wafika pamtundu wa chakudya chamtengo wapamwamba . Mitundu yachilengedwe ya zokongolazi zofalitsa maseŵera a othamanga ochokera masewera onse. Peanut bata ndi chitsimikizo cha mavitamini E, mavitamini E komanso zakudya zina zamchere komanso mchere. Ndipamwamba kwambiri mumatope ndi mapuloteni.
3 - Buluu wa Nkhuta Amayamwitsa Thupi
Kuwotcha thupi kumafuna chakudya chambiri chamadzimadzi. Peanut batadi amagwera m'gulu ili. Peanut bata amapereka mphamvu pa makilogalamu 190 pa supuni 2 yotumikira.
Kulimbana ndi thupi lathu kupyolera mu ntchito yolimbika kapena kupirira kumapindula ndi batala wamkonde ndi mphamvu ya zakudya. Kuchita masewera olimbitsa thupi kumawoneka bwino kwambiri ndipo thupi limapambana kukonzekera kuchokera ku zofuna zathupi pamene batala wa mandimu amaphatikizidwa mu zakudya zoyenera.
4 - Bokosi la Nkhuta Lili ndi Mapuloteni Okonzekera Minofu
Kodi mumadziwa kuti nyemba zimakhala ndi magalamu asanu ndi awiri a mapuloteni poyerekeza ndi mtedza wina womwe umapatsa 4-6 magalamu patsiku?
Gwiritsani ntchito mapuloteni ambiri chifukwa cha ntchitoyi imathyola minofu ndipo imasowa amino acid kuti iwonongeke. Amino acid ndizomwe zimakhala ndi mapuloteni ndipo zimathandiza kwambiri m'maselo athu, minofu ndi minofu komanso kulamulira thupi. Malingana ndi masewera athu ndi moyo wathu, mapuloteni a tsiku ndi tsiku akhoza kuchokera ku ma gramu a magalamu atatu mpaka 3.1 magalamu pa kilogalamu ya bodyweight.
Peanut bata ndi chomera chachikulu chomera chomera chomwe chimachokera pamene mukuchepetsa mafuta odzaza ndi cholesterol mu zakudya zamagetsi.
5 - Bokosi la Nkhuku Zimathandiza ndi Moyo Wathanzi
Peanut bata ndi mafuta odzaza ndi cholesterol. Kafukufuku wa sayansi akuwonetsa kudya mafuta 1.5 a peanut bata tsiku ndi tsiku kumagwirizana ndi kuchepa kwa matenda a mtima.
Academy of Food and Dietétics yaphatikizapo mafuta a peanut m'kabuku kakuti "Sankhani Mafuta Ambiri" 2014. Amalimbikitsa kuti asamatsanulire mafuta odzola pamwamba pa zamoyo zamtundu wachikasu, kotero kuti zakudya zonse zowonjezera komanso za thanzi zimawonongedwa potumikira.
6 - Bokosi la Nkhuku Limalimbikitsa Kutaya Kwambiri
Peanut bata sikumakupangitsani mafuta monga momwe mwamvera. Phindu lolemera limatanthawuza kudyetsa makilogalamu ochuluka kwambiri tsiku lonse.
Ngati mukudya mtsuko wonse wa kirimba batala ndi gawo la chakudya chanu cha tsiku ndi tsiku, batala sichifukwa, koma munthu amene ali ndi supuni. Kafukufuku amasonyeza kuti kutumikiridwa kwa batala wamkonde kumathandizira ndi kukhala wokhutira (kumakhutira). Kafukufuku akuwonetsanso kuti mafuta a mandimu ndi mbali ya kalori yomwe imayamwitsa zakudya komanso umatha kukwaniritsa chakudya choyenera.
Kafukufuku wosasinthika omwe analembedwa mu International Journal of Obesity anapeza anthu omwe makilogalamu a tsiku ndi tsiku omwe anali ndi mafuta pafupifupi 30% a mono ndi a poly-unsaturated kuphatikizapo nthanga amatha kukwaniritsa kupambana kwa kulemera kwanthawi yaitali.