Mapulogalamu a Zipatso Zamtengo Wapatali ndi Zaumoyo Wawo
Zipatso zam'mphesa zimakhala zosakanizidwa m'zaka za zana la 18 lalanje ndi pummelo (zipatso zazikulu, zomwe zimapezeka ku Middle East ndi Kum'mawa kwa Zakudya). Zipatso zamtengo wapatali zonyezimira ndi zowirira kapena zowirira ndizo mitundu iwiri yomwe imapezeka chaka chonse. Zipatso zam'mphepete ndi chimodzi mwa zinthu zotsika m'magazi zomwe zili ndi zipatso, theka la mphesa yamphwayi imakhala ndi makapu pang'ono ndi shuga kuposa momwe zimakhalira zipatso.
| Zowona Zakudya Zakudya Zamtengo Wapatali | |
|---|---|
| Kutumikira Kukula 1/2 sing'anga (pafupifupi 4 "dia) (128 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Malori 41 | |
| Ma calories ochokera ku Fat 1 | |
| Total Fat 0.1g | 0% |
| Mafuta okhuta 0g | 0% |
| Mafuta a Polyunsaturated 0g | |
| Mafuta a Monounsaturated 0g | |
| Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Potaziyamu 177.92mg | 5% |
| Zakudya 10.3g | 3% |
| Zakudya Zakudya Zakudya 1.4g | 6% |
| Sugars 8.9g | |
| Mapuloteni 0.8g | |
| Vitamini A 24% · Vitamini C 73% | |
| Calcium 2% · Iron 1% | |
| * Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Ndilibe mafuta ndi makilogalamu 41 okha a theka la chipatso, zipatso za zipatso zimakhala zokoma komanso zokoma kuti zisangalale zokha. Ngakhale kuti ali ndi vitamini A ndi C obiriwira komanso olemera, samapereka mapuloteni ambiri. Ngati mukupita ku chipatso chamtengo wapatali monga chotupitsa, mutagwiritsa ntchito mapuloteni kapena opanga chitsulo cholemera monga yogurt kapena mtedza waung'ono.
Ubwino Wathanzi wa Zipatso Zabwino
Zipatso zam'mphesa ndizochokera kwa vitamini C (zofunikira kuti machiritso a machiritso ndi kuyamwa kwachitsulo). Zipatso zamtengo wapatali za pinki zimakhalanso ndi antioxidant lycopene , yomwe imapereka 'maluwa okongola a pinki.
Kafukufuku wasonyeza kuti pali chiopsezo chochepa cha khansa ya prostate mwa anthu omwe amadya zakudya zopangidwa ndi lycopene. Kuonjezera apo, kupititsa patsogolo kwapakompyuta kungapangitse HDL (cholesterol wathanzi) ndi kuchepetsa LDL (cholesterol choipa), mwina chifukwa chake kafukufuku wina amasonyeza kuti kudya mphesa kungathandize kuchepetsa cholesterol cha LDL m'magazi.
Zipatso zam'mphesa zili ndi flavanones, subclass ya flavonoids. Flavonoids awonetsedwa kuti akuwonetsa antiinflammatory, antithrombogenic, antidiabetic, antiticancer, ndi ntchito zamagetsi mwa njira zosiyanasiyana zochitira mu vitro ndi zinyama.
Mafunso Omwe Amagwiritsa Ntchito Pamphesa Zamphesa
Kodi ndingadye mphesa pamene ndimamwa mankhwala?
Mwinamwake mwamvapo kale kuti muyenera kupewa kudya mphesa ngati muli ndi mankhwala ochepetsa mankhwala (cholesterol lowing) mankhwala otchedwa statins. Kuphatikizana ndi kuyanjana ndi statins, kudya zipatso zamphesa ndi kumwa madzi amtengo wa mpesa kumatha kugwirizana ndi mankhwala ena ambiri, mankhwala ndi mankhwala.
Mphesa yamphesa ili ndi magulu a mankhwala omwe amatchedwa furanocoumarins, omwe amachititsa thupi kuti lisinthe mtundu wa mitundu ina ya mankhwala. Zipatso za mphesa zingamvekenso ndi mankhwala monga antihistamines, kuthamanga kwa magazi mankhwala, mankhwala a chithokomiro m'malo mobadwa, mankhwala osokoneza bongo, komanso chifuwa cha dextromethorphan. Kuwongolera mphesa ndi mankhwalawa kungayambitse thupi kuchepetsa mankhwalawa mosavuta. Ngati muli ndi nkhaŵa zilizonse, kambiranani mankhwala anu ndi dokotala musanayambe kumwa zipatso zamtengo wapatali.
Kodi mitundu yosiyanayi ili ndi makilogalamu osiyanasiyana?
Mutha kuona zipatso zamphesa zofiira, zofiira, kapena zakuda zomwe zikupezeka m'sitolo. Malingaliro odyetsa zakudya pakati pa mitundu yosiyanasiyana ndi ofanana mofanana ndi ma calories ndi macronutrients. Pakhoza kukhala kusiyana kwa mankhwala ophera antioxidant pogwiritsa ntchito mtundu. Kawirikawiri, sankhani zomwe mumawakonda ndipo musangalale nazo!
Kusaka ndi Kusunga Mphesa
Pamene mukugula, funani mphesa zomwe mulibe mtundu wobiriwira womwe umatuluka panja-ichi ndi chizindikiro cha kucha. Pewani zipatso zomwe zili ndi zofewa, kapena malo ovuta. Lembani zipatso zamphesa zomwe zili ndi khungu lakuda kapena lakuda. Gwiritsani chipatso cha mphesa m'manja mwanu, chiyenera kumverera cholemera kuposa momwe chikuwonekera, mawu omwe nthawi zambiri amatchulidwa kuti "olemera kuposa kukula kwake." Izi zikutanthauza kuti mphesazo zidzakhala zokoma.
Ngati mukukonzekera kudya chipatso cha mpesa nthawi yomweyo, asiyeni kunja kutentha. Amakhulupirira kuti masamba a anti-phosphanti amakula pamene akuphuka, kotero kudya chokoma ndibwino.
Zipatso zamtengo wapatali zomwe zimatsala kudyedwa panthawi ina zingasungidwe m'firiji.
Onetsetsani kuti mutsuke zikopa za mphesa musanadye monga momwe zingakhalire ndi mabakiteriya kunja. Muzimutsuka ndi madzi ozizira ndikusakaniza kunja ndi masamba a masamba.
Njira Zabwino Zokonzekera Zipatso Zamtengo Wapatali
Zipatso zoyera zimapatsa madzi abwino kwambiri komanso pinki zipatso zabwino. Yesani zonse ndipo muwone zomwe mumakonda bwino.
Ingokumbani mumtengo wanu wamphesa ndi supuni kapena mugwiritse ntchito chipatsochi kuti muwonjezere kukoma, maonekedwe, ndi mtundu wa maphikidwe abwino. Pepa yamphesa ndi avocado ndi masamba kuti mukhale saladi yotsitsimula, kapena muwomere zipatso zina zamtengo wapatali kuti mupange chakudya chokoma, chodyera.
Maphikidwe a mphesa
Maphikidwe ambiri omwe ali ndi zipatso za mphesa, amakwatiwa ndi thonje labwino labwino la mtima, ndi zipatso zamphesa zofiira. Ukwati si wokongola kwambiri kuyang'ana, ndizosangalatsa kwambiri. Mapuloteni akusakanikirana bwino ndi kukoma kokoma ndi kowawa pamtengo wamphesa. Apatseni maphikidwe awa - simungadandaule.
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> Zotsatira:
> Yambani, R. 5 Zakudya Zodziwika-Mankhwala Osokoneza Bongo. American Academy of Food and Dietrotics. 2014.
> Labensky, SR, Hause, AM. Kuphika: Buku Lophunzitsa Zokumbirako Zofunikira. 3rd ed. Upper Saddle River, NJ: Prentice Hall, 2003: 803-804.
> Linus Pauling Institute. Flavonoids.