Zifukwa Zochepa Zomwe Mungadye nyemba Zambiri
Pamene ndikufufuza za zakudya zokhudzana ndi kukalamba, ndinadabwa kudziwa kuti nyemba sizingakhale zokhazokha, koma zili ndi mankhwala okalamba. Mofanana ndi anthu ambiri, ndimadziwa kuti nyembazo ndizochokera puloteni komanso kuti zosiyana ndi mapuloteni (monga nyama ndi mkaka), ziribe mafuta oopsa. Koma zomwe ndinaphunzira mufukufuku wanga wokhudzana ndi kukalamba ndikuti nyemba zimakhala zamphamvu kwambiri pa antioxidants.
Ndipotu, theka la chikho chofiira, impso, kapena nyemba zowonjezera zili ndi mankhwala ambiri ophera antioxidants.
Mtengo wa nyemba
Nyembazi ndizomwe zimapatsa mapuloteni otsika kwambiri, koma chakudya chawo sichimatha. Nyemba, mofanana ndi nyemba zina, zimakhalanso ndi zitsulo, zomwe sizikugwiritsidwa ntchito pokhudzana ndi ubongo wa m'mimba. Zingwe za nyemba zimathandizanso kukuthandizani mofulumira, kutanthauza kuti mumatha kukhala okhutira pang'onopang'ono kusiyana ndi chakudya chochepa.
Nyemba ndizomwe zimapangidwira kwambiri (zomwe zimatchedwanso folic acid kapena vitamini B9), zomwe zimadziwika kuti zimatha kuthetsa maselo owonongeka. Zonse-nonse, nyemba zingakhale zowonjezera ku chakudya chilichonse chopatsa thanzi, poganiza kuti ali okonzeka popanda ma sodium kapena mafuta owonjezera.
Tangoganizirani zina mwa deta iyi ya mitundu yambiri ya nyemba:
| Zoona Zakudya Zakudya: nyemba zapso, zakuda (Kutumikira Kukula: 1 chikho) | ||
|---|---|---|
| Malori | 613 | |
| Mafuta Onse | 1.5 g | 2% Kufunika kwa Tsiku Lililonse |
| Cholesterol | 0 g | 0% Zamtengo Wapatali |
| Sodium | 44 mg | 1% Phindu la tsiku ndi tsiku |
| Potaziyamu | 2587 mg | 73% Zamtengo Wapatali |
| Zakudya Zamadzimadzi | 110 g | Mtengo wa tsiku ndi tsiku wa 36% |
| Matenda a Zakudya | 46 g | 184% Zamtengo Wapatali |
| Mapuloteni | 43 g | 86% Zamtengo Wapatali |
| Calcium | 25% Kufunika kwa Tsiku Lililonse | |
| Vitamini C | 13% Phindu la tsiku ndi tsiku | |
| Iron | 83% Zamtengo Wapatali | |
| Vitamini B-6 | 35% Zamtengo Wapatali | |
| Magnesium | Phindu la tsiku ndi tsiku la 64% |
Ngakhale nyemba zosiyana zimanyamula zigawo zosiyana (zomwe zimakhala zofanana ndi nyemba zakuda zakuda, mwachitsanzo, zimakhala ndi zochepa pang'ono ndipo palibe vitamini C), nyemba zonse zili ndi anthocyanin, flavonoid yamtundu wotchedwa antioxidant.
Kufunika kwa Antioxidants mu Anti-Aging
Antioxidants ndi ofunika kwambiri pofuna kutsutsa ukalamba ndi moyo wautali.
Antioxidants sizinthu zenizeni mwa iwo eni eni eni ogulitsa angakukhulupirire. M'malo mwake, mawu akuti antioxidant amatanthauza mphamvu yamtundu wochotsera okosijeni owonongeka m'thupi, lomwe limafotokoza momwe zinthu zambiri zachilengedwe zimatchulidwira ngati antioxidants. Chofunika kwambiri pakuthana ndi kukalamba ndikuti mankhwala ophera tizilombo toyambitsa matenda omwe amapezeka mu zamoyo zabwino amapewa kuwonongeka kwazowonongeka, zomwe zimathandiza kuteteza ziwalo zanu ndi zida zanu ku mavuto a nthawi yayitali omwe amayamba chifukwa cha kuchepetsa thupi ndi zakudya zopanda thanzi mukamakula.
Ngakhale mutatha kupeza mankhwala oletsa antioxidant kuchokera ku mavitamini ena ndi mavitamini monga vitamini E ndi vitamini C, zowonjezera zowonjezera zakudya zanu zonse ziribe zakudya zonse. Yesetsani kuphatikiza nyemba monga nyemba zakuda, nyemba za impso, ndi nyemba za pinto, muzingodyera pang'ono pa sabata. Thupi lanu lidzakuthokozani!
Zotsatira:
Lila, Mary Ann. "Anthocyanins ndi Health Health: Njira ya In Vitro Investigative." Journal of Biomedicine ndi Biotechnology 2004.5 (2004): 306-13.
Xianli Wu, Gary R. Beecher, Joanne M. Holden, David B. Haytowitz, Susan E. Gebhardt, ndi Ronald L. Pambuyo pake. "Lipophilic and Hydrophilic Capacities of Common Foods ku United States." J. Agric. Chakudya Chem, 52 (12), 4026-4037, 2004.