Mpunga woyera kapena mpunga wofiirira, ma almond kapena walnuts, batala kapena mafuta a sesame, pali zovuta zambiri zazakudya. Kusankha koyenera, kutengera chidziwitso, kumvetsetsa kapangidwe ka mbale ndi mafuta omwe timagwiritsa ntchito, kudzatithandiza osati kungoyang'ana kulemera, komanso kupewa matenda ambiri. Akatswiri a zakudya ndi madokotala amawunikira mafunso omwe amafunsidwa kawirikawiri.
Amondi kapena walnuts?
Wofufuza wina dzina lake Joe Vinson, PhD, wa pa yunivesite ya Scranton, ku Pennsylvania, m’nyuzipepala ya American Chemical Society, California, analemba kuti: “Walnuts ndi wabwino kuposa maamondi, ma pecans, pistachio ndi mtedza wina. Ma walnuts ochepa amakhala ndi ma antioxidants ochulukirapo kuwirikiza kawiri kuposa mtedza wina uliwonse womwe umadyedwa nthawi zambiri. ”
Kwa anthu omwe ali ndi nkhawa kuti kudya mafuta ochulukirapo ndi ma calories kudzawapangitsa kukhala mafuta, Vinson akufotokoza kuti mtedza uli ndi mafuta abwino a polyunsaturated ndi monounsaturated, osati mafuta odzaza ndi mitsempha. Ponena za zopatsa mphamvu, mtedza umadzaza mwachangu, zomwe zimakulepheretsani kudya kwambiri.
Ofufuza apeza kuti mtedza wopanda mchere, waiwisi, kapena wokazinga ndi wopindulitsa powongolera kuchuluka kwa shuga m'magazi ndi lipid ndipo ukhoza kugwiritsidwa ntchito pa matenda a shuga popanda kuwonda.
Koma ngakhale madokotala nthawi zina sagwirizana pa nkhani ya mtedza wabwino kwambiri. Kuona maamondi kukhala mtedza wathanzi poyerekezera ndi ena chifukwa ali ndi ma MUFAs (monounsaturated fatty acids), Dr. Bhuvaneshwari Shankar, katswiri woona za kadyedwe komanso wachiwiri kwa pulezidenti (Dietetics) wa Apollo Hospitals Group, anati: “Maamondi ndi abwino pamtima komanso amathandiza pa matenda. anthu oonera zitsulo ndi odwala matenda a shuga.” Pali chenjezo limodzi lokha: simuyenera kudya maamondi oposa anayi kapena asanu patsiku, chifukwa ali ndi zopatsa mphamvu zambiri.
Batala kapena mafuta a azitona?
Chofunika ndi zomwe timaphika nazo. Ngakhale kuti n’zotheka kuphika popanda mafuta, anthu amapitirizabe kugwiritsa ntchito mafuta kuti asataye kukoma. Ndiye mafuta abwino kwambiri ndi ati?
Dr. Namita Nadar, yemwe ndi katswiri wa za kadyedwe kake, pachipatala cha Fortis, ku Noida, anati: “Tiyenera kudya mafuta opatsa thanzi okwanira, choncho tiyenera kusamala ndi mafuta amene timadya. Mafuta (kupatula kokonati ndi kanjedza) ali ndi thanzi labwino kuposa mafuta a nyama (mafuta kapena ghee) ponena za thanzi la mtima ndi ubongo.
Mafuta a nyama amakhala ochuluka kwambiri m’mafuta a saturated, omwe amagwirizanitsidwa ndi milingo yokwera ya lipoprotein yotsika kwambiri, cholesterol, mtundu wa 2 shuga, ndi matenda a mtima.
Mafuta onse ali ndi mitundu yosiyanasiyana yamafuta odzaza, mafuta a monounsaturated, mafuta a polyunsaturated. Ambiri aife timapeza omega-6 fatty acids ochuluka komanso osakwanira omega-3 fatty acids. Tiyenera kuwonjezera kudya kwamafuta a monounsaturated pogwiritsa ntchito mafuta a azitona ndi mafuta a canola, pomwe timachepetsa kudya kwa chimanga, soya ndi mafuta a safflower, omwe ali ndi omega-6 fatty acids ambiri.
Dr. Bhuvaneshwari anati: “Kusakaniza kwa mafuta aŵiri, monga mafuta a mpendadzuwa ndi mafuta a mpunga, kuli ndi msanganizo wabwino kwambiri wa mafuta a asidi. Chizoloŵezi chakale chogwiritsa ntchito mafuta a sesame ndi chabwino, koma munthu wamkulu sayenera kumwa masipuniketi oposa anayi kapena asanu patsiku.”
Kupanikizana kapena citrus kupanikizana?
Zosungirako ndi jams ndizodziwika kwambiri pa kadzutsa ndipo nthawi zina ana amadya kwambiri. Kodi chigamulo cha zinthu zimenezi n'chiyani?
Dr. Namita anati: “Jamu ndi jamu amapangidwa kuchokera ku zipatso (nthawi zina jamu amapangidwa kuchokera ku ndiwo zamasamba), shuga ndi madzi, koma jamu wa citrus amakhala ndi ma peel a citrus. Lili ndi shuga wocheperako komanso ulusi wambiri wazakudya, kotero kupanikizana kwa citrus ndikwathanzi kuposa kupanikizana. Lili ndi vitamini C wochuluka komanso ayironi, choncho siloipa kwambiri pazakudya zanu kuposa kupanikizana.”
Malinga ndi Dr. Bhuvaneshwari, jamu ndi jamu zonse zili ndi shuga wokwanira kuti odwala matenda a shuga sayenera kudya. “Omwe amayang’ana kulemera kwawo ayenera kuzidya mosamalitsa, kuyang’anira ma calories,” akuwonjezera motero.
Soya kapena nyama?
Ndipo tsopano zomwe zimathandiza odya nyama kudziwa. Kodi mapuloteni a soya amafanana bwanji ndi nyama yofiira? Ngakhale odya nyama, odya nyama, ndi akatswiri a zakudya amatsutsana nthawi zonse, Harvard Public Health Institute imati mapuloteni a soya ndi nyama ali ndi ubwino ndi kuipa, ndipo mapuloteni a nyama ndi zomera amakhala ndi zotsatira zofanana pa thupi.
M'malo mwa soya ndikuti lili ndi ma amino acid ofunikira, omwe amakulolani kuti musinthe nyama ndikuchepetsa chiopsezo cha matenda amtima ndi cholesterol. Ponena za nyama, chifukwa cha hemoglobini yomwe ili mmenemo, chitsulo chimatengedwa mosavuta, izi zimathandiza kuti thupi likhale lopangidwa.
Komabe, pali zovuta zake: soya imatha kuvulaza chithokomiro, kulepheretsa kuyamwa kwa mchere ndikusokoneza kuyamwa kwa mapuloteni. Nyama yofiira, nayonso, ingayambitse matenda a mtima, kuchepa kwa calcium, ndi kuyambitsa matenda a impso. Kuti mupeze ma amino acid omwe mukufuna, njira yabwino kwambiri ya nyama ndi nsomba ndi nkhuku. Komanso, kuchepetsa kudya nyama kungathandize kupewa kudya kwambiri mafuta okhuta. Chinthu chachikulu ndi kudziletsa.
Mpunga woyera kapena wabulauni?
Ponena za chinthu chachikulu: ndi mpunga wamtundu wanji - woyera kapena bulauni? Ngakhale mpunga woyera umapambana kunja, ponena za thanzi, mpunga wa bulauni ndi wopambana momveka bwino. “Anthu odwala matenda a shuga asamadye mpunga woyera. Mpunga wa bulauni uli ndi ulusi wochuluka chifukwa mankhusu okha ndi amene amachotsedwa n’kutsala njere, pamene mpunga woyera amapukutidwa ndipo chimanga chimachotsedwa,” akutero Dr. Namita. CHIKWANGWANI chimakupangitsani kumva kuti ndinu okhuta komanso kumakuthandizani kuti musamadye kwambiri.
Madzi: mwatsopano kapena m'mabokosi?
M'chilimwe tonse timatsamira pa timadziti. Ndi timadziti ati abwinoko: ongofinyidwa mwatsopano kapena otuluka m'bokosi? Dr. Namita anati: “Msuzi watsopano, wofinyidwa kuchokera ku zipatso ndi ndiwo zamasamba n’kumwedwa mwamsanga, uli ndi michere yambirimbiri yamoyo, chlorophyll ndi organic water, amene mofulumira kwambiri amadzaza maselo ndi magazi ndi madzi ndi mpweya.
M'malo mwake, timadziti ta m'mabotolo timataya ma enzymes ambiri, kufunikira kwa zakudya za zipatso kumatsika kwambiri, ndipo mitundu yowonjezeredwa ndi shuga woyengedwa sizikhala zathanzi. Madzi a masamba a masamba ndi masamba obiriwira amakhala otetezeka chifukwa alibe shuga wa zipatso.”
Ngakhale kuti timadziti ta m’sitolo mulibe shuga wowonjezera, Dr. Bhuvaneshwari akulangiza kuti, “Msuzi watsopano ndi wabwino kuposa madzi a m’bokosi chifukwa chotsiriziracho alibe ulusi. Ngati mukufuna madzi, sankhani madzi okhala ndi zamkati, osasefedwa.