3 mfundo zosangalatsa za masamba

1. Masamba amawonjezera chitetezo chokwanira komanso kupewa kukalamba

Kwa nthawi yayitali, amakhulupirira kuti phindu lalikulu la masamba ndi zipatso ndi mavitamini. Zoonadi, 5-6 zowonjezera zamasamba kapena zipatso tsiku ndi tsiku zimatipatsa ife, mwachitsanzo, 200 mg wa vitamini C. Komabe, vitamini C ingapezekenso pa piritsi la multivitamin, koma mulibe flavonoids mmenemo. Mu masamba, flavonoids ndi ochuluka, ndipo ndizosatheka kukhala bwino popanda iwo.

Flavonoids ndi gulu la zinthu zomwe zimakhala ndi katundu ndi ntchito zosiyanasiyana; tili ndi chidwi ndi chinthu chimodzi: ali ndi antioxidant ndi immunostimulating properties. Ndipo, malinga ndi kafukufuku wambiri, ndizofunika kwambiri popewa khansa, thanzi la mtima, kulimbana ndi ziwengo komanso unyamata wa khungu.

Kuonjezera apo, masamba ofiira, achikasu ndi alalanje ali ndi carotenoids, ndipo zinthuzi zimalepheretsa ntchito ya free radicals, yomwe imayambitsa kukalamba kwa thupi ndi chitukuko cha khansa.

Zonsezi "zosakaniza zamasamba" zimalongosola chifukwa chake "zakudya za Mediterranean" zimalimbikitsidwa kuti zikhale ndi moyo wathanzi komanso chifukwa chake zakudya zopanda masamba atsopano, zipatso ndi saladi zobiriwira zimawonjezera chiopsezo cha khansa.

2. Zamasamba zimachepetsa mafuta m'thupi komanso kupewa khansa

Masamba ali ndi fiber zambiri - zosungunuka komanso zosasungunuka. Poyamba, kusiyana pakati pawo kumakhala kochepa, koma kwenikweni, ulusi uwiri wosiyanawu umagunda mbali ziwiri zosiyana.

Ulusi wosungunuka umathandizira kuthana ndi njala, umalepheretsa shuga wamagazi kulumpha mozungulira momwe umafunira, umathandizira kuwongolera kunenepa komanso "kuwunika" cholesterol.

Ulusi wosasungunuka ndi wofunikira kuti matumbo azigwira ntchito nthawi zonse, kupewa khansa ya m'matumbo komanso kuti magazi asamayende bwino.

Masamba si magwero okha a mitundu iwiri ya ulusi: zonse zimapezeka mumbewu, nyemba, ndi mbewu zonse. Koma ndi masamba ochepa okha patsiku ndizotheka kudya kuchuluka kwa ulusi wofunikira komanso osapeza zopatsa mphamvu zowonjezera.

Zomwe zili muzakudya zamasamba (mg / 100 g)

• Quercetin ili ndi decongestant, anti-allergenic, anti-inflammatory effect.
• Kaempferol ndi othandiza kupewa khansa ndi matenda a mtima.
• Apigenin ndi antioxidant yomwe yasonyezedwa kuti ndi yothandiza popewa khansa malinga ndi maphunziro angapo.
• Luteolin ali ndi antioxidant, anti-inflammatory, anti-allergenic, antitumor ndi immunomodulatory effect.

3. Masamba ophatikizidwa ndi mafuta "kunyengeza" njala

Ngati masamba kulibe m'chilengedwe, ayenera kupangidwa ndi omwe amawunika kulemera kwawo. Amaphatikiza zinthu zitatu zosavuta kwambiri: zopatsa mphamvu zochepa, kuchuluka kwambiri, komanso fiber yabwino. Chotsatira chake, masamba amadzaza m'mimba, kupanga malingaliro onyenga a satiety. Ndipo kuti azitalikitsa, pangani lamulo lowonjezera madontho angapo a mafuta a masamba ku masamba.