Kodi mungandipatseko mbewu kwa kuwonda? mbewu ya mpendadzuwa, dzungu: ubwino ndi mopweteka

A yankho lomveka ku funso ngati mbewu zoipa kapena ayi, simungathe, chifukwa aliyense mankhwala ali ndi makhalidwe ake, ubwino ndi kuipa. Ndipo mbewu zedi wololera kukhutitsa thupi ndi zinthu zofunikira, ndi owonjezera zoipa chikoka.

Kodi kudya mbewu ndi chakudya?

Anthu ambiri amakayikira ngati pali mbewu kwa kuwonda? Tikayang'ana amanena mkulu caloric, ntchito molakwika nawo makamaka pa zakudya Komabe, zolimbitsa kudya nucleoli izi chokoma kwambiri komanso zofunikira ku thupi. Makamaka zimenezi zikugwira ntchito kwa anasiyiratu zamasamba, amene ali azichitira, monga mbewu umabweretsa mapuloteni zonse masamba.

Iwo ali olemera mu zofunika kwa amino zidulo, amene amathandiza kugwira ntchito yachibadwa ya thupi. Chifukwa chakuti imfa pa kulemera munthu zimaphwanya yekha zakudya zambiri, mbewu azilipira kumlingo zochokera awa, ndipo amanena calorie amathandiza kulimbana ndi kupulumuka popanda mavuto obwera chifukwa cha nyengo ya zakudya.

Komabe, kodi n'zotheka kukhala ndi mbewu kwa kuwonda? Madokotala ndi akatswiri a zinthu zakudya ndi udindo, kuli kotheka. Iwo amalangiza kuwaza saladi masamba, kapena ntchito payokha monga vitamini enaake. Yovomerezeka mlingo - palibe magilamu 20-30 patsiku, ndipo ambiri Chofunika, iwo ayenera kukhala nawo mawonekedwe awo yaiwisi. Pamene chakudya mbewu akhoza kutumikira m'malo chakudya chanu chotsatira. nthawi imodzi kapena ziwiri tsiku iwo akhoza kukhala m'malo anakhazikitsa chakudya chakudya.

Pali zakudya zochokera mwachindunji pa mbewu. Amatanthauza mphamvu mbewu dzungu ndi mbewu mpendadzuwa, amene pafupifupi zikuchokera chomwecho ndi akupanga okwanira kuchuluka kwa opindulitsa unsaturated mafuta zidulo Omega-3 (55%), mapuloteni (100 ga mbewu - 20-35 ga mapuloteni). A pang'ono kwambiri chakudya (4-5%) kamodzinso kuti akulabadira funso "Kodi ndili mbewu kwa kuwonda?".

Kugwiritsa ntchito bwino mbewu ndi ochepa malamulo losavuta:

• iwo ayenera zouma, kutsukidwa ku chipolopolo, mankhusu;
• zosavomerezeka kuwaza iwo zonunkhira aliyense;
• Iwo ali osavomerezeka kumwa madzi mbewu. Mukhoza kumwa theka la ora pamaso chakudya kapena pambuyo.

Mwina zakudya ndi zochokera mbewu

1. Kadzutsa mbale kudya phala, kuphika mu madzi. Choncho chamoyo adzalandira mlingo tsiku chakudya.
2. Pa nkhomaliro ankadya mpendadzuwa mbewu ndalama zimene mukufuna.
3. Chakudya, kupita mbewu dzungu mu ndalama ofanana ndi mpendadzuwa.

Kutalika kwa zakudya masiku 3. Panthawi imeneyi, muyenera kumwa madzi ambiri, ndipo kuwonjezera kutenga mankhwala mavitamini kuthandiza mlingo thupi zakudya. Komabe, kodi n'zotheka kukhala ndi mbewu? Pamene kuonda n'kotheka, makamaka chifukwa chakuti pali ngakhale zakudya zochokera iwo.

Ubwino mbewu mpendadzuwa

100 ga mbewu za zosiyanasiyana lalikulu kutsata chakudya lili zopatsa mphamvu 520-540, maolivi kalasi yomweyo zambiri mkulu-kalori - 560-580 kcal. Pa chopanda kanthu m'mimba, mukhoza kudya iwo paketi lonse ndi chokwanira bwinobwino - iwo thanzi kwambiri.

Ngakhale calorie mkulu, mbewu ya mpendadzuwa kubweretsa kwambiri zigawo zikuluzikulu zabwino ndi zofunika kwa thupi. Iwo ali vitamini A, B, E, D, C, tifufuza zinthu monga magnesium, nthaka, chitsulo, ayodini, sodium, pakachitsulo, selenium, phosphorous. Zotsatira zabwino pa mbewu ndi zonse luzgani:

• adatchithisira mafuta misinkhu, chikhalidwe magazi bwino;
• kupewa atherosclerosis;
• kuchuluka kudya;
• kusintha kwa khungu, tsitsi;
• zotsatira ululu pa chapakati mantha dongosolo kwa ndondomeko kuwonekera mbewu.

mbewu zokazinga Musapereke madalitso amenewa. Pambuyo mankhwala kutentha, kuchuluka kwa zopatsa mphamvu akanali yemweyo, ndi mlingo wa zinthu biologically yogwira yafupika kuti - 90%. Choncho, ngati mufuna kudya mbewu mpendadzuwa, ndipo nthawi yomweyo kulandira gawo la mavitamini, ndi bwino kudya iwo zosaphika, mopepuka zouma mawonekedwe, koma osati pa nthawi imodzimodziyo n'kukhala chipolopolo awo akunja.

Ubwino mbewu dzungu

calorie mlingo dzungu mbewu si wochepa ndi mpendadzuwa, ngakhale pang'ono kuposa izo ndi 535-565 pa 100 ga Choncho, ngati pali thupi owonjezera iwo sadzakhuta, ndi kukhala pa chakudya, nayenso.

Pa nthawi yomweyo, ali kwambiri pogulitsira zakudya mankhwala kwa aliyense, ana ndi akuluakulu. Iwo ali ambiri mavitamini C, A, K, E, B5, B9, B2, B6, B1. Dzungu mbewu ali wolemera mu mapuloteni, CHIKWANGWANI, mono- ndi polyunsaturated mafuta, amino zidulo, chakudya, unsaturated mafuta zidulo, yamkuwa, yachitsulo, nthaka, phosphorous, magnesium, potaziyamu, calcium.

Mbeu ndi zothandiza ana, chifukwa iwo kulimbitsa mafupa kupanga. Ambiri, izo kumalimbitsa Mitsempha, kusintha maonekedwe a khungu, matenda ubongo ntchito, yafupika kutopa maganizo, mantha, bwino kukumbukira, amatumikira monga kupewa prostatitis, majeremusi, matenda kugona, ndi antidepressant. Dzungu mbewu ndi machiritso tingati kuthandiza ndi madzi m'thupi, outputted ku poizoni matumbo ndi mabakiteriya matenda yotupa, amawagwiritsitsa umphumphu wa mucosa matumbo ndi chapamimba pa kukhudzana ndi poizoni.

Zinawonongedwa ndi mbewu dzungu

Mbewu dzungu ndi wofunika kumene, koma kodi ndi kupha iwo? Choyamba simungathe amazunza iwo, tikulimbikitsidwa kudya yaiwisi 50-60 mbewu patsiku. Ndi bwino kugula iwo wokazinga ndi katungulume, chifukwa iwo mofulumira oxidized, kupanga zinthu zoipa, ndi kutentha mankhwala kokha kuonjezera amanena caloric.

Musati asamadye kwambiri mbewu dzungu - iwo ali salicylic, imene Mlingo lalikulu amakwiya kutupa kwa m'mimba (gastritis). Ayeretsedwe, mchere ndi wokazinga maso amakhala opanda ndipo kumlingo ngakhale zoipa, chifukwa mchere chamoyo salt kudziunjikira mu malo, kuwapanga immobile.

Kuwonongeka kwa mbewu mpendadzuwa

Anawotcha mpendadzuwa mbewu mu mthunzi kungasokoneze thanzi mano. Ndithu pafupipafupi kudya kumabweretsa kuwonongedwa kwa dzino enamel ndi monga chotsatira, golosale opaleshoni mano. Kupewa mavuto amenewa, izo ndizo akulangizidwa kudya mbewu, kukonza manja awo, osati ndi mano, kotero inu mukhoza kuteteza yotsirizira zisaonongeke.

Chifukwa cha ingestion wa wokazinga mbewu kudzikundikira amapezeka mfundo zosafunika salt zosalemekeza sayenda awo. alimi ambiri amagwiritsa ntchito pa minda yawo, mankwala, feteleza nitrate kuti kudziunjikira mu mbewu. Kamodzi manja a ogula, mtima awa, zimalimbikitsa zoipa mankhwala feteleza (cadmium), pang'onopang'ono bwanji mantha dongosolo akufotokozera matenda aimpso ndi dongosolo minofu ndi mafupa. mbewu zokazinga chifukwa kutentha mu anthu ena ndi osavomerezeka kudya ndi anthu matenda thirakiti m'mimba.