Dina Aronson
Mtedza ndi njere zakhala magwero ofunikira a mphamvu ndi zakudya m'mbiri yonse ya anthu. Ma amondi ndi ma pistachio akhala akudziwika kuyambira nthawi za Baibulo, ndipo mtedza wina ndi mbewu zimatchulidwa kawirikawiri m'mabuku.
Akatswiri a mbiri yakale amalingalira kuti anthu akale pafupifupi zaka 10 zapitazo ankakolola mtedza, womwe ankaugwiritsa ntchito ngati chakudya. Kukula kodziwikiratu (mtedza umamera pamitengo), nthawi yayitali (makamaka m'nyengo yozizira), komanso zakudya zopatsa thanzi - zonse zopindulitsa za mtedza zinali zofunika kwambiri m'zikhalidwe zakale.
Chochititsa chidwi n’chakuti Aroma akale ankapereka mtedza paukwati, ndipo mwambo umenewu udakalipo mpaka pano. Mtedza, womwe unkagwiritsidwa ntchito ndi anthu kuyambira 800 BC, unafika pa Mwezi ndi apollo astronauts mu 1969.
Mtedza ndi njere zili ndi michere yambiri. Amapereka kuchuluka kwa ma calories, mafuta, ma carbohydrate ovuta, mapuloteni, mavitamini, mchere, ndi fiber.
Zakudya zazing'ono monga magnesium, zinki, selenium, ndi mkuwa ndizofunika koma zikhoza kusowa m'zakudya zamakono za Kumadzulo zochokera ku zakudya zowonongeka, komanso ngakhale muzakudya zina za zomera. Mtedza ndi njere ndi zodalirika komanso zokoma za zakudya zofunikazi.
Kuonjezera apo, mtedza ndi njere sizimangokwaniritsa zofunikira za zakudya, komanso zimateteza ku matenda. Mankhwala a bioactive omwe amapezeka mu mtedza ndi njere zomwe zimathandiza kulimbana ndi matenda ndi monga ellagic acid, flavonoids, phenolic compounds, luteolin, isoflavones, ndi tocotrienols. Mtedza ulinso ndi ma sterols a zomera omwe amathandizira kuchepetsa mafuta m'thupi komanso kuopsa kwa khansa.
Mtedza waku Brazil ndiye gwero labwino kwambiri la selenium. Mtedza wa ma cashew uli ndi chitsulo chochuluka kuposa mtedza wina. Mtedza wapaini wochuluka uli ndi manganese omwe timafunikira tsiku lililonse. Mbeu za mpendadzuwa ndizo gwero lambiri la vitamini E. Ndipo pistachio ndi gwero labwino koposa la lutein, gwero lofunika kwambiri pa thanzi la maso. Kuphatikiza mtedza ndi mbewu zosiyanasiyana muzakudya zanu zatsiku ndi tsiku zimatsimikizira kuti mumapeza zakudya zopatsa thanzi komanso zofunikira zina.
Mfundo zotsogola ndi malingaliro
Si chinsinsi kuti mtedza ndi njere ndi zakudya zopatsa thanzi, koma mwatsoka akhala ndi chithunzi choyipa kwa nthawi yayitali - makamaka chifukwa chokhala ndi mafuta ambiri. Koma ngakhale boma la US tsopano likukamba za kudya mtedza ndi mbewu zambiri.
Mu 2003, Dipatimenti ya Zaumoyo ku United States inatsimikizira ubwino wa thanzi la mtedza, phindu lawo pamtima, lomwe ndilofunika kwambiri: "Kafukufuku wa sayansi akusonyeza, koma osatsimikizira, kuti kudya ma ounces 1,5 patsiku la mtedza Kudya zakudya zokhala ndi mafuta ochepa komanso kolesterolini kumachepetsa chiopsezo cha matenda a mtima.” Tsoka ilo, mbewu sizinalandiridwe mochuluka ngati mtedza, ngakhale zili zoyenera.
Chokhumudwitsa kwambiri kwa odya nyama ndi odyetserako zamasamba, USDA ikupitiriza kulemba mtedza ndi mbewu m'gulu limodzi la zakudya monga nyama, nkhuku, ndi nsomba, popeza zonsezi ndi magwero abwino a mapuloteni. Mwanjira ina, ndizomvetsa chisoni kuti mtedza ndi njere zimafanana ndi nyama yanyama. Nyama imadziwika kuti imawononga thanzi (osatchula mavuto ena a nyama), ndipo mtedza ndi njere zimadziwika kuti zimateteza thanzi. Ndipo magwero awo ndi osiyana kotheratu.
Koma, kumbali ina, kuzindikira mtedza ndi mbewu monga gwero lovomerezeka la mapuloteni kungaonedwe kuti ndi chizindikiro chabwino. Chifukwa chakuti zakudya za m'mbewu nthawi zambiri zimaonedwa kuti n'zotsika poziyerekezera ndi zanyama poganizira za thanzi lawo, kuika mtedza ndi steak pamodzi kumasonyeza kuti zakudya zimenezi zimatha kusinthana pang'ono. Ndipotu, mapuloteni omwe ali mu mtedza ndi nyama ndi ofanana.
Kuyang'ana mozama pa 2005 USDA Dietary Guidelines kumasonyeza kuti mtedza ndi mbewu zimalimbikitsidwa pamodzi ndi nsomba monga magwero abwino a mafuta. Ndipotu webusaiti ya boma imati, “Nsomba, mtedza ndi mbewu zili ndi mafuta abwino, choncho sankhani zimenezi m’malo mwa nyama kapena nkhuku.” Tsambali linanenanso kuti, "Mtedza ndi njere zina (monga flaxseeds, walnuts) ndi magwero abwino kwambiri amafuta acid ofunikira, ndipo zina (njere za mpendadzuwa, amondi, ma hazelnuts) zilinso magwero abwino a vitamini E." Ngati titapangitsa kuti chidziwitsochi chipezeke mosavuta, mwina anthu angadye mtedza ndi mbewu zambiri komanso nyama yochepa ya nyama, kupindula ndi thanzi lawo.
Monga odyetsera zamasamba, sitiyenera kutsatira malangizo ovomerezeka azakudya, koma nkhani yabwino ndiyakuti chikalata cha American Dietetic Association chilinso ndi mawu onena za ubwino wa zakudya zamasamba. Mtedza ndi njere zalembedwa apa monga "nyemba, mtedza, ndi zakudya zina zokhala ndi mapuloteni." Wotsogolerayo akuti: "Phatikizani magawo awiri a zakudya zomwe zili ndi mafuta a omega-3 muzakudya zanu zatsiku ndi tsiku. Zakudya zokhala ndi omega-3 mafuta ndi nyemba, mtedza, ndi mafuta. Kutumikira ndi supuni ya tiyi ya 1 (5 ml) ya mafuta a flaxseed, masupuni atatu (3 ml) ufa wa fulakisi, kapena 15/1 chikho (4 ml) mtedza. Kuti mukhale ndi mafuta abwino kwambiri pazakudya zanu, mafuta a azitona ndi a canola ndiye zisankho zabwino kwambiri. ” Kuphatikiza apo, "zakudya za mtedza ndi mbewu zitha kugwiritsidwa ntchito m'malo mwa mafuta."
Kodi tiyenera kudya mtedza ndi mbewu zingati patsiku? Zimatengera zakudya zanu zonse. Odya zamasamba akulimbikitsidwa kudya magawo asanu azakudya zokhala ndi mapuloteni, ndipo magawo awiri amafuta, mtedza, ndi mbewu zitha kupezeka muzakudyazi. Magawo awiri a mtedza ndi mbewu akhoza kukhala okwanira. Mtedza kapena mbewu ndi 1 ounce, kapena supuni 2 za mafuta.
Pindulani ndi thanzi
Kafukufuku wambiri amalankhula za ubwino wa mtedza ndi mbewu, makamaka pamtima. Mwina izi ndichifukwa cha zomwe zili ndi mafuta abwino komanso CHIKWANGWANI mmenemo, katundu wawo antioxidant, amene ali ndi phindu pa kugwira ntchito kwa chamoyo chonse. Si nkhani yoti matenda a mtima ndi amene akupha anthu ambiri ku United States. Ngakhale kuti kafukufuku wambiri wakhudza thanzi la mtedza, ndizotheka kuti thanzi la mbewu ndilofanana. Kafukufuku akusonyeza kuti m’mayiko amene anthu amadya mtedza wambiri, matenda a mtima ndi mtima amakhala ochepa poyerekezera ndi m’mayiko amene anthu amadya mtedzawu pang’ono.
Kafukufuku akuwonetsanso osati kuchepa kwa cholesterol, komanso kufa. Oposa 34 Seventh-day Adventist adatenga nawo gawo pa kafukufukuyu. Amene amadya mtedzawu kasanu pa mlungu amachepetsa chiopsezo cha matenda a mtima ndi theka, ndipo amene amadya mtedzawu kamodzi kokha pamlungu amachepetsa chiopsezo cha matenda a mtima ndi 000 peresenti poyerekeza ndi omwe sanadye. amene sanadye mtedza. Kafukufuku wina wa amayi 25 anapeza kuti amene amadya mtedza anali ndi mwayi wocheperapo ndi 34 peresenti ya kufa ndi matenda a mtima kusiyana ndi omwe sanadye mtedza. Posachedwapa, Kafukufuku wa Anamwino Waumoyo wa amayi oposa 500 adapeza kuti matenda a mtima ndi otsika pakati pa omwe amadya mtedza pafupipafupi poyerekeza ndi omwe sanadye.
Mu 2005, asayansi adasonkhanitsa deta kuchokera ku maphunziro 23 (kuphatikiza amondi, mtedza, pecans, walnuts) ndipo adatsimikiza kuti 1,5 mpaka 3,5 chakudya cha mtedza pa sabata, monga gawo la zakudya zopatsa thanzi, kuchepetsa kwambiri mlingo wa zoipa. cholesterol m'mwazi. Kafukufuku osachepera awiri amasonyeza ubwino wofanana wa kudya pistachios.
Ngakhale kuti amadziwika kuti ndi olemera kwambiri, zakudya zopatsa mafuta kwambiri, mtedza ndi mbewu zingathandize kwambiri kuchepetsa thupi. Bwanji? Makamaka chifukwa cha kuletsa chilakolako. Mtedza amakhulupirira kuti umapereka kumverera kwakhuta, zomwe zimathandiza kuchepetsa kudya zakudya zina. Zowonadi, kafukufuku waposachedwa wapeza kuti odya mtedza sanenepa kuposa osadya mtedza. Kafukufuku wa anthu 65 omwe adatsata ndondomeko yochepetsera thupi mu 2003 adapeza kuti kuwonjezera ma almond pazakudya kunawathandiza kuchepetsa thupi mofulumira. Kafukufuku winanso womwe ophunzirawo amadya ma ounces atatu a mtedza patsiku adapeza kuti maphunzirowa amachepetsa kudya tsiku lonse. Iwo anali okhutitsidwa kuti zinawathandiza pakuwonda kwawo.
Kudya mtedza kungathandize kupewa matenda a shuga. Kafukufuku wopangidwa ndi Harvard School of Public Health adapeza kuti kudya mtedza kumatha kuchepetsa chiopsezo cha matenda amtundu wa 2 mwa amayi. Kafukufuku wina waposachedwa akuwonetsa kuti kudya ma almond kumathandiza kupewa kukwera kwa shuga m'magazi pambuyo pa chakudya.
Pali maphunziro ochepa omwe amayang'ana makamaka momwe mbewu ndi mtedza zimakhudzira chiopsezo cha khansa. Komabe, tikudziwa kuti zigawo zina za mtedza ndi mbewu, zomwe ndi fiber ndi sterols, zimachepetsa chiopsezo cha mitundu ina ya khansa. Kuphatikiza apo, tikudziwa tsopano kuti mitundu yosiyanasiyana yamafuta imachulukitsa kapena kuchepetsa chiopsezo cha khansa ya m'mawere ndi zina.
Mafuta a trans, opezeka muzakudya zokonzedwanso ndi nyama, ndi mafuta okhuta, opezeka mu nyama yankhuku ndi khungu, ndi mkaka wamafuta ambiri, amawononga kwambiri thanzi. Mtedza ndi njere zili ndi mafuta ambiri osatha (75 mpaka 80 peresenti) ndipo motero ndi gawo lofunikira pazakudya zochepetsera khansa.
Mtedza ndi njere muzakudya zamasamba
Nthawi zambiri, anthu omwe amadya zakudya zamasamba ndi zakudya zamasamba amakonda kudya mtedza ndi mbewu zambiri kuposa osadya zamasamba. Izi sizachilendo. Mwachitsanzo, ku India, mtedza ndi batala wa mtedza wakhala mbali yofunika kwambiri ya zakudya zamasamba kwa zaka zikwi zambiri. Odya zamasamba ambiri amakono amawona mtedza ndi mbewu osati ngati chakudya cham'mawa, koma monga gawo la chakudya chawo nthawi zonse.
Mitundu yosiyanasiyana ya mtedza ndi mbewu
Mosakayikira mwazindikira kuti pali mitundu yambiri ya mtedza ndi mbewu. Chosankha? Wokazinga? Yaiwisi? Kusuta? Blanched? Zokometsera? Yokazinga popanda mafuta ndi bwino kuposa yokazinga mu mafuta, ngati ndicho kusankha kwanu pa golosale. Komabe, ndi bwino kupita ku malo ogulitsira zakudya chifukwa mtedza waiwisi ndi njere ndiye njira yabwino kwambiri.
Kuphika mtedza ndi njere kumawononga zakudya zina zoteteza koma kumathandiza kuti mtedza ndi njere zisawonongeke. Choncho, pogula mtedza waiwisi ndi mbewu, muyenera kuyang'ana gwero lodalirika komanso lotetezeka, chifukwa ngati litasungidwa molakwika, mtedza waiwisi ndi mbewu zimatha kukhala gwero la kuipitsidwa kwa mabakiteriya. Mukagula mtedza wokometsera, yang'anani zolembazo chifukwa gelatin imawonjezeredwa kuzinthu zina zokometsera. Mtedza wosuta kapena wotsekemera ukhoza kukhala ndi mafuta owonjezera, shuga, mchere, monosodium glutamate, ndi zina zowonjezera. Apanso, ndizomveka kuwerenga zolemba ndikudalira kwambiri mtedza ndi njere zosaphika.
matenda ziwengo
Inde, si zamoyo zonse zomwe zimalekerera mtedza ndi njere. Kusamvana kwa mtedza ndi kofala kwambiri, ndipo kusagwirizana ndi mbeu kukuchulukirachulukira, ndi sesame pamwamba pa mndandanda wa allergens. Zowawa ndizofala makamaka kwa ana ndi achinyamata.
Anthu ambiri amene sangathe kupirira mtundu umodzi kapena ingapo ya mtedza kapena njere amalekerera bwino ena. Pazovuta kwambiri, mtedza ndi mbewu zonse ziyenera kupewedwa. Kwa omwe amadya zakudya zamasamba omwe amafunikira kuchepetsa kudya mtedza ndi njere, nyemba ndi mphodza ndizolowa m'malo mwabwino kwambiri, kuphatikiza masamba ambiri, mafuta a canola ndi zinthu za soya zokhala ndi omega-3 fatty acids. Mwamwayi, zowawa za flaxseed ndizosowa, ndipo nthawi zambiri zimakhala zotetezeka kwa iwo omwe ali ndi ziwengo ku mbewu zina ndi mtedza.
Kuphatikizapo Mtedza ndi Mbewu mu Zakudya Zathanzi Zotengera Zomera
Ndani adanena kuti njira yokhayo yosangalalira mtedza ndi njere ndikudya zodzaza manja? Pali njira zambiri zopangira zowonjezera pazakudya zanu ndi zokhwasula-khwasula. Pafupifupi mtedza wonse ndi njere zimatha kuphikidwa kapena kupukuta. Onjezani mtedza ndi mbewu zomwe mumakonda kuti muwume oatmeal, phala, mpunga, pilaf, pasitala, makeke, ma muffins, zikondamoyo, waffles, mkate, saladi, msuzi, veggie burger, mphodza zamasamba, yoghurt ya soya, soups, casseroles, pie, makeke, ayezi. zonona ndi zokometsera zina, ma smoothies ndi zakumwa zina. Kuwotcha mtedza ndi njere kumawapatsa kukoma kokoma. Njira yosavuta yowotcha mtedza ndikuyika mu uvuni kwa mphindi 5 mpaka 10.
Kusungirako bwino mtedza ndi mbewu
Chifukwa cha kuchuluka kwa mafuta, mtedza ndi njere zimatha kukhala zopanda mphamvu ngati zitakhala ndi kutentha, chinyezi, kapena kuwala kwa nthawi yayitali. Sungani mtedza waiwisi wopanda zipolopolo kwa miyezi isanu ndi umodzi mpaka chaka chimodzi pamalo ozizira, owuma. Mtedza wogulidwa m'sitolo umasungidwa kutentha kwa miyezi itatu kapena inayi m'chidebe chotsekereza mpweya, kapena mpaka miyezi isanu ndi umodzi m'firiji, kapena chaka chimodzi mufiriji.
Mbeu zonse za fulakisi zimatha kusungidwa m’chidebe chotchinga mpweya kwa chaka chimodzi, ndipo ufa wa fulakisi ukhoza kusungidwa m’chidebe chotchinga mpweya, chakuda mufiriji kwa masiku 30, ndi kutalikirapo mufiriji.
Pogula, timasankha mtedza woyera komanso wopanda ming'alu (kupatula pistachios, yomwe ili theka lotseguka). Sesame, mpendadzuwa, dzungu, njere za fulakesi, maamondi ndi mtedza, mwina mtedza ndi njere zina zambiri, zimatha kumera. Mtedza ndi njere zophuka zimakhala ndi michere yambiri, ndipo okonda amati zakudya zochokera ku mphukira zimayamwa bwino kuposa mtedza ndi njere zouma. Inde, zakudya za mphukira zimachititsa chidwi! Mutha kumera nokha mtedza ndi mbewu, kapena mutha kugula zikumera kusitolo. Pali mabuku ndi mawebusayiti ambiri pankhaniyi.
Yang'anani gwero lodalirika, lodziwika bwino la mtedza ndi mbewu. Sankhani msika womwe umakhala ndi chiwongola dzanja chochuluka, onetsetsani kuti malangizo okhudzana ndi chitetezo cha chakudya (monga kugwiritsa ntchito magolovesi, zofunikira zaukhondo) zikutsatiridwa. Ngakhale masitolo abwino kwambiri sali chitsimikizo cha kutsitsimuka kwa mtedza; ngati mupeza fungo losasangalatsa, bweretsani mtedza ku sitolo. Ngati simungapeze sitolo pafupi ndi mtedza ndi nthangala zabwino, onani sitolo yapaintaneti. Pitani ku sitolo yapaintaneti yomwe imakhala yodziwika bwino pamasanjidwe a injini zosaka ndipo ili ndi ndemanga zabwino zamakasitomala komanso mfundo zobwezera zabwino. Ngati muli ndi mwayi, mutha kugula mankhwalawa mwachindunji kwa wopanga!
Mbewu za Champion: Flax ndi Hemp
Mbeu za fulakesi ndizofunikira kwambiri pazakudya zamasamba. Amakhalanso ndi mbiri yosangalatsa. Amakhulupirira kuti fulakesi inayamba kulimidwa ku Babulo mu 3000 BC. Hippocrates ankagwiritsa ntchito fulakesi kuchiza odwala omwe anali ndi vuto la m'mimba cha m'ma 650 BC. Cha m'zaka za zana lachisanu ndi chitatu, Charlemagne adapereka malamulo oti anthu aziwonjezera fulakesi pazakudya zawo chifukwa ndi zabwino ku thanzi. Sitiyenera kudya flaxseed, koma iye anali wotsimikiza kuti linali lingaliro labwino kuti aliyense asamalire thanzi lawo!
Flaxseeds ndi imodzi mwazomera zabwino kwambiri zamafuta a omega-3, amakhalanso ndi lignans, anti-carcinogens, ndi boron, mchere wofunikira kuti mafupa akhale ndi thanzi. Ndi bwino kuzidya zonse, kuti zakudya zisungidwe bwino (timbewu tating'onoting'ono timatha kumeza). Mukhozanso kuwonjezera flaxseeds pansi ku chimanga ndi smoothies. Ndipo ngati mukufuna cholowa m'malo mwa dzira kuti muphike, sakanizani supuni imodzi ya flaxseeds pansi ndi supuni zitatu za madzi.
Mbeu za hemp ndi gwero lina lapamwamba la omega-3 fatty acids ndipo amagwiritsidwa ntchito kwambiri mu chimanga, mkaka, makeke ndi ayisikilimu. Mbewu (ndi mafuta awo) ndi zathanzi.
Bwanji osagwiritsa ntchito mafuta okha?
Mafuta a Flax ndi hemp ali ndi mafuta omega-3 ochulukirapo kuposa mbewu yonse. Sizolakwika kugwiritsa ntchito mafuta olemera a omega-3 pang'onopang'ono. Koma mafuta sayenera m'malo mwa mbewu, ayeneranso kuphatikizidwa muzakudya. Mbewu zonse zimakhala ndi fiber ndi zakudya zina zofunika zomwe sizipanga mafuta.
Mafuta okhala ndi omega-3s amawonongeka mwachangu ndipo amayenera kusungidwa mufiriji ndikugwiritsidwa ntchito pakatha milungu ingapo. Mafutawa ndi abwino kwa zovala za saladi ndi smoothies, koma sali oyenera kuphika pamoto. Zakudya zamagulu athanzi ziyenera kudya 1/2 mpaka 1 supuni ya tiyi yamafuta a fulakisi kapena hempseed patsiku, kutengera zakudya zonse.
Kumaliza
Ngati ndinu wokonda zamasamba ndipo mumasamala za thanzi lanu, mtedza ndi mbewu ziyenera kukhala gawo lazakudya zanu zatsiku ndi tsiku. Zakudya zawo zopatsa thanzi, osatchulanso kukoma kwawo komanso kusinthasintha kwawo, zidzakuthandizani kukonzekera bwino chakudya chamasamba chomwe chili chathanzi komanso chokoma momwe mungathere.