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12 Zodabwitsa Za Ubwino Wathanzi La Mtedza!Chiponde ndi chakudya chosankhika chomwe chili chopatsa thanzi komanso chokoma. Kufalikira kosakanikirana kumeneku sikongodya chakudya chamasukulu okha, koma kumatha kudyedwa ngati chotupitsa kapena ngati kugwedeza kwamapuloteni kosakanikirana ndi ma smoothies.
Botolo lofewa la peanut limaphatikizidwa ndi pafupifupi chilichonse kuyambira zipatso mpaka chokoleti. Ili ndi mafuta ambiri okhala ndi monounsaturated komanso odzaza ndi michere, ndichifukwa chake batala wa chiponde amapindulitsa okonda kuchepa thupi. Chiponde chimakhalanso ndi mapuloteni ambiri komanso mafuta athanzi omwe amathandizira matenda ashuga komanso kupewa matenda a Alzheimer's.
Chiponde chikhoza kuteteza matenda amtima ndipo sichingasungidwe ngati mafuta. Kudya supuni ziwiri za batala kumakupatsani ma calories 188, magalamu 8 a mapuloteni, magalamu 6 a chakudya, ndi magalamu 16 a mafuta.
Ngati simukugwirizana ndi mtedza, mutha kusangalala ndi mankhwala anu tsiku lililonse pozigwiritsa ntchito pofalitsa pa tositi kapena sangweji. Nazi zabwino khumi ndi ziwiri za batala wa chiponde. Onani.
1. Chitsime Cha Mapuloteni
Magalamu 100 a chiponde amakhala ndi mapuloteni ochulukirapo omwe ali pafupifupi 25-30 magalamu. Mapuloteni ndi ofunikira m'thupi lanu, chifukwa zomwe mumadya zimasweka kukhala ma amino acid, omwe amagwiritsidwa ntchito mu selo iliyonse pokonzanso ndi kumanga thupi.
2. Amachepetsa Kuchepetsa Cholesterol
Mafuta omwe amapezeka mu chiponde ndi ofanana ndi mafuta omwe amapezeka mumafuta. Muli mafuta monounsaturated omwe ndi abwino kuwadya osayika mtima wanu pachiwopsezo chilichonse. Mafuta athanzi mu chiponde amathandiza kutsitsa cholesterol choyipa ndikulimbikitsa cholesterol yabwino.
3. Imaletsa Matenda a shuga a mtundu wachiwiri
Kudya batala wa chiponde kumathandizanso pochepetsa chiopsezo cha matenda ashuga. Peanut butter imakhalanso ndi mafuta osakwaniritsidwa omwe awonetsedwa kuti amathandizira kukhudzidwa kwa insulin. Kafukufuku wasonyeza kuti kuwonjezera kudya kwa mafuta a chiponde kumachepetsa chiopsezo cha mtundu wachiwiri wa shuga.
4. Wokwanira Mavitamini
Kodi mumadziwa kuti chiponde chimakhala ndi mavitamini ambiri omwe ndi abwino mthupi lanu? Vitamini A imathandizira kukonza maso ndi vitamini C imathandizira kupititsa patsogolo chitetezo cha mthupi ndikuchiritsa zilonda zosavuta msanga. Komanso, vitamini E ndichinthu china chofunikira kwambiri chofunikira m'thupi chomwe chimafunikira thupi kuti lisungunuke mafuta amchere ovuta m'mitsempha.
5. Katundu wa Antioxidant
Chiponde chimadzaza ndi ma antioxidants chifukwa chakupezeka kwa folate, niacin, riboflavin, thiamine ndi resveratrol. Resveratrol ndi antioxidant, yomwe yapezeka kuti ikuthandiza kuwongolera mitundu ina ya khansa, matenda amtima, matenda a Alzheimer's, ndi matenda a fungal.
6. Imaletsa Khansa
Batala wokoma modzaza uli ndi B-sitosterol, phytosterol yomwe imatha kulimbana ndi khansa, makamaka colon, prostate ndi khansa ya m'mawere. Kudya mtedza ndi mafuta a chiponde kumachepetsa chiopsezo cha khansa m'matumbo mwa amayi.
7. Amayendetsa Magazi A shuga
Chiponde ndi gwero labwino kwambiri la magnesium. Magnesium ndi mchere wofunikira womwe umathandizira kwambiri pakukula kwa minofu, mafupa komanso chitetezo chamthupi. Zimathandizanso kuchepetsa kuchuluka kwa shuga m'magazi komanso kumathandiza kuti magazi aziyenda bwino.
8. Pamwamba Potaziyamu
Mtedza wa kirimba uli ndi pafupifupi 100 magalamu a potaziyamu omwe amagwira ntchito ngati ma electrolyte, omwe amathandizira kulinganiza madzi amthupi. Potaziyamu siyimakakamiza magazi kapena m'mitsempha yamtima chifukwa ndi mchere wokonda mtima womwe umapezeka kwambiri mu mafuta a chiponde.
9. Amachepetsa Kuopsa Kwa Miyala Yamiyala
Miyala yamiyala imayamba chifukwa chonenepa kwambiri, potsatira zakudya zomwe zawonongeka ndikumwa mapiritsi oletsa kubereka nthawi zambiri. Kafukufuku wodziwika adazindikira kuti kumwa mtedza kumachepetsa chiopsezo chamiyala. Ndipo azimayi omwe amadya pafupipafupi amachepetsa chiopsezo chotenga ndulu.
10. Olemera M'thupi
Mtedza wa kirimba umakhala ndi michere yambiri ndipo pafupifupi 1 chikho cha mafuta a chiponde uli ndi magalamu 20 azakudya. Zakudya zamagetsi ndizofunikira ndipo ziyenera kukhala gawo la chakudya chanu cha tsiku ndi tsiku, chifukwa kusowa kwa michere ya zakudya kumatha kubweretsa zovuta zingapo ndi matenda.
11. Amathandizira Kuchepetsa Thupi
Kafukufuku wasonyeza kuti kuphatikiza batala wa chiponde mu zakudya zanu zitha kuthandizira kuthana ndi ma kilogalamu owonjezerawo. Lili ndi mapuloteni ndi ma fiber omwe amakuthandizani kuti mukhalebe okhutira kwakanthawi. Izi zimabweretsa kulakalaka kosafunikira komanso zimalimbikitsa kagayidwe kabwino kamene kamathandiza kuchepa thupi.
12. Kumakuthandizani Kukhala Odekha
Kudya supuni ya mafuta a chiponde tsiku lililonse kudzakuthandizani kulimbana ndi zovuta zakumvutika. Ndi chifukwa mafuta a chiponde amakhala ndi beta-sitosterol, chomera chotchedwa sterol chomwe chimakhazikika pama cortisol okwanira ndikuwabwezeretsanso muyeso ndi mahomoni ena panthawi yamavuto.
MALANGIZO OTHANDIZA
Pogula batala la chiponde, yang'anani chizindikirocho kuti muwone ngati ndi mafuta a chiponde komanso ali ndi mafuta a hydrogenated ndi shuga. Sankhani batala wa chiponde womwe uli ndi mtedza ndi mchere wokha ndipo mulibe zowonjezera.
Gawani nkhaniyi!
Ngati mumakonda kuwerenga nkhaniyi, mugawireni achibale anu.
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