Zamkatimu
Lolani chakudya chanu chikhale mankhwala anu abwino,
ndipo mankhwala anu adzakhala chakudya chanu.
Anzeru
Masiku ano, tsiku lililonse munthu ayenera kukumana ndi zinthu zambiri zosasangalatsa zomwe zimakhudza thanzi lake. Malo oipitsidwa a megacities, kutanganidwa kwa moyo komanso nthawi zonse zomwe zimakhala zabwino pakudya kwanthawi yake zimakakamiza anthu okhalamo kuti azikhala ndi nkhawa nthawi zonse, zomwe sizikhala ndi phindu lililonse pantchito yodzaza ndi yopindulitsa ya thupi la munthu. Ndipo chifukwa chake, matenda ambiri okhudzana ndi zakudya zosayenera komanso zosayembekezereka amatsogolera anthu kumaliza thupi ndipo, chifukwa chake, kutopa kwamaganizo. Munthu akayamba kudwala, chimwemwe chonse cha moyo wake, chodzala ndi mitundu yowala ya moyo, ngati kavalo wamkulu wodzazidwa ndi chuma chosaneneka, chimasweka pamatanthwe a pansi pa madzi omwe sanalembedwe pa mapu a nyanja ndi aliyense. Koma ili ndi vuto osati kwa anthu okhala ku megacities okha. Anthu okhala m'mizinda ndi matauni ena amathanso kutenga matenda osiyanasiyana, chifukwa cha zifukwa zina zambiri. Koma anthu onse amakhala ogwirizana chifukwa chofuna kukhala athanzi. Ndipo chinthu choyamba chomwe chiyenera kuchitidwa kuti mukhale ndi thanzi labwino ndikuyandikira kusankha zakudya zachilengedwe ndi udindo wonse kwa inu nokha.
Chiyambi cha chiyambi
Chofunikira kwambiri pazakudya zopatsa thanzi ndikugwiritsa ntchito zinthu zopangidwa ndi zomera zomwe zimakhala ndi mapuloteni abwino kwambiri, mafuta ndi mavitamini. Kuchita bwino kwa njira iyi yolimbikitsira thanzi komanso kupewa gulu lalikulu la matenda kwatsimikiziridwa motsimikizika muzochitika za mayiko ambiri padziko lonse lapansi.
Izi zikuphatikiza mafuta osadetsedwa amafuta odyetsedwa opezeka ndi kukanikiza kozizira. Zimathandiza kwambiri kuti muzidya zakudya zanu za tsiku ndi tsiku.
Nthawi yomweyo, safunika kudyedwa mu malita: 1-2 tbsp. mafuta patsiku (m'mawa wopanda kanthu m'mimba komanso usiku musanagone) amatha kuchita zozizwitsa zenizeni! Dziwani kuti mafuta amafuta aliwonse amakhala ndi gawo lake lapadera mthupi la munthu. Sizothandiza chabe, komanso zimakhala zokoma komanso zokoma, ndipo kuzidya mu mawonekedwe awo oyera kapena ngati gawo la zakudya zosiyanasiyana mosakayikira zimakupatsani chisangalalo chachikulu.
Mafuta odyetserako zachilengedwe ndi nkhokwe yeniyeni yamavitamini, ma polyunsaturated fatty acids ndi ma micro-ndi macronutrients omwe ndi othandiza m'thupi la munthu, chifukwa chake thanzi lawo limakhala lokwera kwambiri.
Chifukwa cha kafukufuku wasayansi, zidawonetsedwa kuti gawo lalikulu lamafuta amtundu wa polyunsaturated limagwira bwanji pamoyo wamunthu. Kukhala zinthu zolimbitsa thupi, amatenga nawo gawo pazakudya zamagetsi, ndizinthu zokula, zimakhala ndi anti-sclerotic effect, amatenga nawo mbali kuwonetsetsa kagayidwe kabwino ka mafuta amadzimadzi, kuwongolera njira za redox, kuteteza kagayidwe kake ka cholesterol, kuwonetsetsa kuti chitetezo cha mthupi chitagwira ntchito mulingo woyenera, amatenga nawo mbali pophatikizira mahomoni osiyanasiyana, kusunga unyamata wathu, thanzi lathu ndi kukongola kwazaka zambiri. Chigoba cha khungu lililonse lopanda mafuta amchere sichingapange.
Mfundo zitatu pakupanga mafuta a masamba
Omega-9 mafuta acids
Oleic acid amachepetsa cholesterol chonse, pomwe amachulukitsa "cholesterol" yabwino, imalimbikitsa kupanga ma antioxidants. Imaletsa atherosclerosis, thrombosis, ukalamba. Ngati mafuta a masamba amaphatikizapo oleic acid wambiri, ndiye kuti mafuta amayambitsidwa (kumathandiza kuti muchepetse thupi), zotchinga za epidermis zimabwezeretsedwanso, pakakhala chinyezi pakhungu. Mafutawo amalowetsedwa pakhungu ndipo amalimbikitsa kulowerera kwa zinthu zina zogwira ntchito mu stratum corneum yake.
Mafuta a masamba omwe amakhala ndi oleic acid ochulukirapo samakhala okosijeni, ngakhale kutentha kwambiri amakhala okhazikika. Chifukwa chake, atha kugwiritsidwa ntchito pokazinga, kuwotchera ndi kumalongeza.
Omega-6 mafuta acids
Ndi mbali ya nembanemba ya selo, yomwe imayendetsa kuchuluka kwa cholesterol m'mwazi. Samalani ndi matenda ofoola ziwalo, matenda ashuga, nyamakazi, matenda apakhungu, matenda amanjenje, kuteteza ulusi wamitsempha, kuthana ndi matenda asanakwane msambo, kukhalabe osalala komanso osalimba pakhungu, mphamvu ya misomali ndi tsitsi. Ndikusowa kwawo mthupi, kusinthana kwamafuta m'matumba kumasokonekera (ndiye kuti simudzatha kuonda), ntchito yabwinobwino yama cell a intercellular. Chotsatira cha kusowa kwa omega-6 ndi matenda a chiwindi, dermatitis, atherosclerosis ya mitsempha yamagazi, chiopsezo chowonjezeka cha matenda amtima. Kuphatikizana kwa mafuta ena osakwaniritsidwa kumatengera kupezeka kwa linoleic acid. Ngati kulibe, ndiye kuti kaphatikizidwe kake kadzaleka. Chosangalatsa ndichakuti, kumwa kwamahydrohydrate kumawonjezera kusowa kwa thupi zakudya zomwe zili ndi mafuta osakwanira.
Omega-3 mafuta acids
Omega-3s ndi ofunikira kuti ubongo ugwire bwino ntchito komanso kuti ubongo ukule bwino mwa ana. Ndi chithandizo chawo, pali kuchuluka kwa mphamvu zofunikira pakufalitsa ma sign kuchokera ku selo kupita kuchipinda. Kusunga luso lanu la kulingalira pamlingo woyenera ndikutha kusunga zidziwitso mumtima mwanu ndikugwiritsa ntchito kukumbukira kwanu - zonsezi sizingatheke popanda alpha-linolenic acid. Omega-3s amakhalanso ndi ntchito zoteteza komanso zotsutsana ndi zotupa. Amathandizira kugwira ntchito kwa mtima, maso, cholesterol m'munsi, zimakhudza thanzi lamafundo. Ndi ma antioxidants abwino kwambiri, amachepetsa chikanga, mphumu, chifuwa, kukhumudwa ndi matenda amanjenje, matenda ashuga, kusagwira bwino ntchito kwa ana, arthrosis. Omega-3 acids amalepheretsanso kukula kwa khansa, kuphatikiza khansa ya m'mawere.
Omega-3 ndi omega-6 ali ndi vuto limodzi lofunikira kwambiri - mafuta akamatenthedwa ndikulumikizana ndi mpweya, kuwala kwa ultraviolet, amakhala okosijeni mwakhama. Chifukwa chake, ngati mafuta a masamba ali ndi omega-3 ndi omega-6 ambiri, simungathe kuwathira mafuta awa, ayenera kusungidwa m'malo amdima, ozizira pachidebe chotetezedwa ndi UV.
Thupi la munthu wamkulu limatha kupanga omega-9 lokha, ndipo omega-3 ndi omega-6 zimangobwera ndi chakudya. Popeza sizovuta kuthana ndi mavitamini ofunikira, yankho labwino kwambiri ndilosiyanasiyana. Osayimira mafuta amodzi, yesani ena!