Mtengo wa zakudya
Nkhaka zimadziwika kuti zimakhala zotsika kwambiri, zopatsa mphamvu 16 zokha pa kapu, ndipo zilibe mafuta, cholesterol, kapena sodium. Kuwonjezera apo, nkhaka imodzi yokha ndi 1 magalamu a carbs-zokwanira kukupatsani mphamvu popanda zotsatira zokhumudwitsa! Nkhaka imathandizanso chifukwa chokhala ndi fiber yambiri, yomwe, kuphatikizapo 3 magalamu a mapuloteni pa galasi, imapangitsa nkhaka kukhala mafuta abwino.
Ndikofunika kuzindikira kuti ngakhale nkhaka zilibe mavitamini ndi mchere wambiri, gawo limodzi laling'ono lidzakupatsani pafupifupi mavitamini ndi michere yomwe mukufunikira pamlingo waung'ono.
Kudya chikho chimodzi cha nkhaka kumapereka mavitamini A, C, K, B6 ndi B12, komanso kupatsidwa folic acid ndi thiamine. Kuwonjezera pa sodium, nkhaka zili ndi calcium, chitsulo, manganese, selenium, zinki ndi potaziyamu.
Kodi izi zikutanthauza chiyani? Ngakhale nkhaka siziphwanya mbiri yazakudya, zimabwezeretsanso mavitamini ndi mchere wanu.
Chifukwa nkhaka ndi zabwino thanzi
Chifukwa cha kuchuluka kwa madzi, nkhaka ndi yabwino kugwiritsa ntchito kunja - ingagwiritsidwe ntchito kuyeretsa khungu, ikani pazikope kuti muchepetse kutupa pansi pa maso. Madzi a nkhaka amathandiza ndi kutentha kwa dzuwa. Koma madzi a nkhaka amakhalanso abwino akamatengedwa mkati, amathandizira kuchotsa poizoni m'thupi lanu zomwe zingakupangitseni kudwala.
Ngakhale nkhaka siziwotcha mafuta ambiri pawokha, kuwonjezera nkhaka ku saladi kumatha kukulitsa kudya kwanu kwa tsiku ndi tsiku ndikuthandizira kuchepetsa thupi. Zikopa za nkhaka ndi gwero lazakudya zopatsa thanzi, zomwe zimatha kuchepetsa kudzimbidwa komanso kuteteza ku mitundu ina ya khansa ya m'matumbo.
Chikho chimodzi cha nkhaka, chokhala ndi ma microgram 16 a magnesium ndi 181 mg wa potaziyamu, chingathandize kuchepetsa ndi kuchepetsa kuthamanga kwa magazi.
Chinthu chinanso chofunika kwambiri cha nkhaka chomwe sichidziwika nthawi zambiri chimakhala ndi 12% ya vitamini K yomwe imapezeka mu kapu imodzi yokha. Vitaminiyi imathandiza kumanga mafupa olimba, omwe angachepetse chiopsezo cha osteoporosis ndi nyamakazi.