Dokotala mosabisa: Ngati mukufuna kukhala wathanzi, idyani nyemba zambiri, zifukwa 9 zomwe muyenera kudya nyemba zambiri

Akatswiri amalangiza kuti muzidya mpaka makapu atatu a nyemba pa sabata chifukwa cha thanzi lawo.Muli ndi mitundu yambiri yomwe mungasankhe - nyemba zakuda, nyemba zobiriwira, nyemba zofiira ndi impso kutchulapo zochepa chabe.Ubwino wodya nyemba nthawi zonse ndi wotani?Nyemba zili ndi CHIKWANGWANI chambiri Chimathandiza thupi lanu kukhala lokhuta, kotero kuti simuyenera kudya kwambiri tsiku lonse.Ngakhale malangizo amakono a zakudya amalimbikitsa kuti amayi azidya

Akatswiri amalangiza kuti muzidya mpaka makapu atatu a nyemba pa sabata chifukwa cha thanzi lawo.Muli ndi mitundu yambiri yomwe mungasankhe - nyemba zakuda, nyemba zobiriwira, nyemba zofiira ndi impso kutchulapo zochepa chabe.Ubwino wodya nyemba nthawi zonse ndi wotani?

Nyemba zimakhala ndi fiber yambiri

CHIKWANGWANI chimathandiza thupi lanu kumva kukhuta kotero kuti simuyenera kudya kwambiri tsiku lonse.Ngakhale malangizo amakono a zakudya amalimbikitsa kuti amayi azidya pafupifupi magalamu 25 a fiber patsiku, ambiri amalephera.Pafupifupi, azimayi amangodya 12.1 mpaka 13.8 magalamu a fiber patsiku.Theka la kapu ya nyemba zophikidwa ili ndi pafupifupi magalamu 10 a fiber. Sass anati: “Ulusi wa nyemba suwonongeka kwenikweni.Izi zikutanthauza kuti sizidzawonongeka kwambiri, ngakhale mutaziphika.Komanso, khungu ndi nyama ya nyemba muli CHIKWANGWANI. “Choncho mukapanga divi yoyera kapena madontho akuda, mumagwiritsa ntchito nyemba yonseyo,” akutero Sass.

Nyemba zimathandizira kugaya chakudya

Nyemba zimakhala ndi ulusi wosungunuka komanso wosasungunuka, motero zimagwira ntchito ziwiri kuti chimbudzi chiziyenda bwino.Yoyamba imachepetsa chimbudzi ndipo imakupangitsani kumva kuti ndinu okhuta, ndipo yachiwiri imathandizira kupewa kudzimbidwa.Nyemba sizoyipa pamafuta monga momwe mungaganizire.Nutrition JournalKafukufuku pamwambapa adawona zotsatira za pinto ndi nyemba zakuda pamatumbo am'mimba.Ophunzirawo adadya theka la chikho cha mitundu yonse iwiri ya nyemba tsiku lililonse kwa milungu itatu.Ngakhale ochepera theka adanenanso kuti kuchuluka kwa flatulence mu sabata yoyamba, ambiri a iwo adawona kuti idapita sabata yachitatu.Kafukufukuyu anamaliza kuti: "Nkhawa za gasi wochuluka chifukwa chodya soya zikhoza kuchulukitsidwa." Onetsetsani kuti mumamwa madzi ambiri - mukufunikira kuti fiber yonse ipitirire papepala lanu la GI, Sass akutero.

Nyemba zimathandizira kuwongolera shuga m'magazi

Kuphatikiza pa kukhala ndi fiber yambiri, nyemba zambiri zimakhalanso ndi index yotsika ya glycemic, yomwe ndi mndandanda wazakudya kutengera momwe zimakhudzira shuga wamagazi. Sass akutero Sass.Izi zimathandiza kuti shuga asamasunthike - chimodzi mwa zifukwa zomwe nyemba zimaganiziridwa kuti zimathandiza kuthana ndi matenda a shuga.mu Archives of Internal MedicineKafukufuku wina adapeza kuti poyerekeza ndi pomwe mudayamba kudya, Anthu omwe ali ndi matenda a shuga amtundu wa 2 omwe amadya kapu imodzi ya nyemba patsiku kwa milungu itatu adatha kuchepetsa shuga ndi kuthamanga kwa magazi.

Nyemba Zingathandize Kutsitsa Kolesterol

Miyezo yambiri ya LDL cholesterol (yoyipayo) imatha kumamatira kumakoma amitsempha yamagazi, kupangitsa kutupa ndi kupanga zolembera.Dongosolo lathanzi la mtima limayamba ndi zomwe mumadya, ndipo nyemba ndi chimodzi mwazakudya zopanda mafuta zomwe mumafunikira. Sass anati: “Ulusi wosungunuka wa nyemba umamangiriza ku cholesterol m’matumbo a m’mimba, kuti usalowe m’magazi. "Canadian Medical JournalKafukufuku pamwambapa adapeza kuti aliyenseKudya gawo limodzi la nyemba, nandolo, nandolo kapena mphodza patsiku kungachepetse milingo ya LDL ndi 5% ndikuchepetsa mwayi wokhala ndi matenda amtima ndi 5% mpaka 6%.

Nyemba ndi zabwino kwa mtima wanu

Zakudya zokhala ndi nyemba zambiri ndi nkhani yabwino pamtima wanu. Sass anati: “Pakuchepetsa ndi 1 peresenti iliyonse ya cholesterol yokwanira m’mwazi, ngozi ya matenda a mtima imachepetsedwa ndi 2 peresenti.Ndiye pali ulusi wawo wochuluka.British Medical JournalKafukufuku amene ali pamwambawa anapeza zimenezoKudya magalamu 7 owonjezera a fiber patsiku kungachepetse kwambiri chiopsezo cha matenda aliwonse ndi 9%.Nyemba ndi gwero labwino la potaziyamu ndi magnesium, mchere wofunikira pamtima. Potaziyamu mwachilengedwe imachepetsa kuthamanga kwa magazi pochotsa sodium ndi madzi ochulukirapo m'dongosolo lanu, Sass akuti.Magnesium, kumbali ina, imathandizira pakugwira ntchito kwa mitsempha komanso kuwongolera kuthamanga kwa magazi, malinga ndi National Institutes of Health.

Nyemba zili ndi iron yambiri

Kuperewera kwachitsulo ndiko kuperewera kwa zakudya m'thupi komanso chifukwa chachikulu cha kuchepa kwa magazi m'thupi, momwe thupi limakhala ndi chiwerengero chochepa cha maselo ofiira a magazi.malangizo apanoAmayi amalangizidwa kuti adye pafupifupi 18 mg ya iron patsiku,Koma anthu ambiri amalephera kukwaniritsa cholinga chimenechi.Kudya nyemba ndi njira imodzi yoyambira kuonjezera kudya kwa ayironi: Mwachitsanzo, 3.3/XNUMX chikho cha mphodza zophika chili ndi XNUMX mg.Komabe, popeza nyemba ndi chakudya cha zomera, zimakhala ndi chitsulo chopanda heme, chomwe sichimatengedwa mosavuta monga chitsulo cha heme chomwe chimapezeka mu nyama.Kuti mayamwidwe bwino,Ndibwino kuti muzidya nyemba ndi zakudya zokhala ndi vitamini C"Vitamini C imachulukitsa kwambiri kuchuluka kwa mayamwidwe achitsulo omwe si a heme, ndikupangitsa kuti chiwonjezeke kasanu ndi kamodzi," akutero Sass. "Chotero phatikizani nyemba ndi zinthu monga tsabola, broccoli, tomato ndi citrus."

Nyemba ndi gwero labwino la vitamini B

Mu mitundu yambiri ya nyemba, mudzapeza thiamine, niacin, riboflavin, B6, ndi folic acid—mavitamini a B omwe amakuthandizani kusintha chakudya kukhala mphamvu, kukweza cholesterol yabwino, kuchepetsa kutupa, ndi zina zambiri.Kafukufuku wasonyeza kuti kupatsidwa folic acid ndi B6 kungathandizenso kuchepetsa chiopsezo cha matenda a mtima.ndi JapaneseSitirokoKafukufukuyu adapeza kuti kudya kwambiri kwa folic acid ndi vitamini B6 kumalumikizidwa ndi kufa kochepa chifukwa cha kulephera kwa mtima mwa amuna komanso kufa kochepa chifukwa cha sitiroko, matenda amtima, komanso zochitika zonse zamtima mwa amayi.Ngakhale mutha kupezanso mavitamini a B kuchokera ku nsomba, mbewu zonse, ndi ndiwo zamasamba, kuwonjezera nyemba ku zakudya zanu ndi njira yabwino yosungira thupi lanu kukhala lolimba.

Moni nonse, ndine Doctor Tian Tian, ​​​​ndikupatsirani chidziwitso chaumoyo wamba komanso chosavuta kumva tsiku lililonse, ndikukupangitsani kuti mudziwe thupi lanu kuchokera kwa akatswiri.

Ngati mukuwona kuti ndizothandiza kwa inu, muthaperekani zofanana, kapenaPerekani kwa iwo omwe akusowa pafupi nanu, mwalandiridwa kumvetsera uthengawo.

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