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Mtedza ndi mbewu zimaonedwa ngati zakudya zabwino kwambiri zokhazokha. Akatswiri azaumoyo padziko lonse lapansi amatsindika za maubwino azomwe zodabwitsa zazing'onozi zimachita mthupi lathu.
Omwe amapewa kale mafuta, shuga ndi zopatsa mphamvu, tsopano akupita pamwamba pa mndandanda wazakudya zabwino. Mtedza uli ndi mafuta koma ndi mafuta athanzi omwe thupi lathu limafunikira.
Ma calories omwe ali nawo amawotchedwa kuti azigwiritsa ntchito mphamvu nthawi yomweyo ndipo samasungidwa ngati mafuta ndi thupi. Shuga wachilengedwe mwa iwo samavulaza pokhapokha ngati pali shuga wowonjezera.
Mtedza uli ndi mphamvu zambiri zamchere monga chitsulo, calcium, magnesium ndi potaziyamu. Amakhala ndi mavitamini, fiber ndi mafuta ochuluka monga omega 3 fatty acids ndi mafuta osakwanira.
Mafutawa amalimbitsa thupi nthawi yomweyo. Mchere ndi mavitamini amathandizira kuthandizira ntchito zosiyanasiyana za thupi.
Ubwino wodya mtedza ukhoza kukhala waukulu kwambiri. Koma izi sizikutanthauza kuti munthu ayenera kudya zochuluka kuposa kuchuluka kofunikira. Kuchuluka kwa chilichonse nthawi zonse kumakhala koyipa mthupi.
Palibe kukayika kuti mtedza ndi wathanzi koma munthu sayenera kupitirira malire akudya. Mtedza uli ndi mafuta ambiri. Chifukwa chake, kudya kwakukulu kwa izi kumapangitsa thupi kusunga mafuta ochulukirapo, kukulolani kuti muunjike pa kilos.
Komanso, mafuta owonjezera amachepetsa kugaya chakudya. Kuwotcha mtedza nthawi zambiri kumathandizanso kuti magazi aziwonjezeleka. Magetsi ambiri mwa iwo amathanso kuyambitsa mpweya komanso kutsegula m'mimba.
Kuti mulandire zabwino zambiri pamtedza uwu, amalangizidwa kuti muzidya nthawi inayake patsikulo. Monga, mtedza wokhala ndi michere yambiri ndi mavitamini ayenera kudyedwa m'mawa ndi mtedza womwe umathandizira kugaya chakudya uyenera kudyedwa usiku.
Mwanjira imeneyi, mtedza umalimbikitsa thupi ndikuthandizira kuchita zomwe zikuchitika tsiku lonse. Malingaliro omwe aperekedwa pansipa akupatsirani tsatanetsatane wa nthawi yabwino kudya zipatso zouma.
Pamodzi ndi nthawi, kuchuluka komwe mumadya ndikofunikanso. Nawu mndandanda womwe ungakupatseni tsatanetsatane wa nthawi yoyenera kudya mtedza komanso kuchuluka kwa thupi.
1) M'mawa:
Maamondi
M'mawa mwathu nthawi zonse timakhala otanganidwa popeza tili ndi ntchito zambiri zoti tichite. Ndi mwambo wa anthu ambiri kudya maamondi m'mawa ndipo ndichoncho. Maamondi ali ndi vitamini E, riboflavin ndi manganese omwe amalimbitsa chitetezo chathu mthupi ndikuthandizira thupi kuthana ndi matenda moyenera.
Izi zimapangitsa thupi lathu kukhala labwino ndipo chifukwa chake timakonda kudya ma almond m'mawa. Lembani amondi usiku umodzi ndikudya m'mawa wopanda khungu. Khungu la amondi akuti limachepetsa kuchuluka kwa michere yomwe imalowa mthupi ndipo chifukwa chake imakonda kuchotsa musanadye.
Akatswiri amalangiza kuti azidya maamondi 10 onyowa tsiku lililonse kuti akhale otetezeka.
2) Madzulo:
Cashews Ndi Pistachios
Ma cashews ali ndi mafuta ambiri omwe angakupatseni mphamvu nthawi yomweyo. Amawononganso bakiteriya mkamwa ndikupewa kuwola kwa mano. Manganese mwa iwo amathandiza kuchepetsa kuthamanga kwa magazi ndi kutopa kwa minofu.
Kumbali ina, ma pistachios ndi athanzi kwambiri. Mtedza wonsewo uyenera kudyedwa madzulo chifukwa mafuta omwe ali mmenemo amakulimbikitsani nthawi yomweyo ndikuwonjezera mphamvu zanu, zomwe mudzafunikire mutagwira ntchito molimbika tsiku lonse.
Akatswiri amalangiza ma cashews atatu ndi ma pistachio tsiku lililonse.
3) Usiku:
Walnuts, Prunes ndi Madeti
Walnuts ali ndi omega-3 fatty acids ambiri. Prunes imakhala ndi michere yambiri yazakudya. Mtedza uwu wa 3 umathandizira kugaya chakudya ndikuthandizira kugaya kwam'mimba kukhala wathanzi. Anthu ambiri sadziwa nthawi yoti adye mtedza - m'mawa kapena madzulo. Nthawi yabwino ndi usiku.
Mtedza uwu umadzaza ndowe ndikuchepetsa kudzimbidwa. Amakhala ndi mavitamini ndi michere yomwe ingathandize kukonza matupi ndi khungu usiku wonse. Chifukwa chake, ndiye nthawi yabwino kudya zipatso zouma izi.
Tsiku limodzi ndi ma prunes awiri ndi 3-4 walnuts ayenera kudyedwa usiku uliwonse pazotsatira zabwino.
