Mupunga muchena kana mupunga webrown, maarumondi kana walnuts, bota kana sesame mafuta, kune zvakawanda zvekudya zvinonetsa. Chisarudzo chakanaka, chinobva pane ruzivo, kunzwisisa kuumbwa kwendiro nemafuta atinoshandisa, zvichatibatsira kwete kungotarisa uremu, asiwo kudzivirira zvirwere zvakawanda. Nutritionist uye vanachiremba vanojekesa mimwe mibvunzo inowanzobvunzwa.
Almonds kana walnuts?
Mutsvakurudzi anonzi Joe Vinson, PhD, paYunivhesiti yeScranton, Pennsylvania, mupepa reAmerican Chemical Society, California, anonyora kuti: “Walnuts ari nani pane maarumondi, mapekani, pistachios nedzimwe nzungu. Chitsama chewalnuts chine ma antioxidants akapetwa kaviri kupfuura chero imwe nzungu inowanzodyiwa. "
Kune vanhu vanonetseka kuti kudya mafuta akawandisa uye makorikori kuchavaita mafuta, Vinson anotsanangura kuti nzungu dzine hutano hwepolyunsaturated uye monounsaturated mafuta, kwete vascular-clogging saturated mafuta. Mukutaura kwekoriori, nzungu dzinokuzadza iwe nokukurumidza zvikuru, izvo zvinokudzivirira kubva pakudyisa.
Vatsvakurudzi vakaona kuti nzungu dzisina munyu, mbishi, kana dzakakangwa zvinobatsira pakudzora shuga yeropa uye lipids uye inogona kushandiswa pachirwere cheshuga pasina uremu.
Asi kunyange vanachiremba dzimwe nguva havabvumirani pamusoro pekuti nzungu ipi yakanaka. Kuona maarumondi senzungu ine utano zvikuru kana ichienzaniswa nemamwe nokuti ane MUFAs (monounsaturated fatty acids), Dr. Bhuvaneshwari Shankar, mukuru wezvekudya uye mutevedzeri wapurezidhendi (Dietetics) weApollo Hospitals Group, anoti: “Maarumondi akanaka kumwoyo uye anobatsira vanhu vanotarisisa uremu nevanorwara neshuga.” Pane caveat imwe chete: haufanirwe kudya anopfuura mana kana mashanu maarumondi pazuva, nekuti akanyanya kuwanda mumakori.
Butter kana mafuta omuorivhi?
Chinokosha ndechekuti tinobika nei. Kunyange zvazvo zvichibvira kubika pasina mafuta, vanhu vanoramba vachishandisa mafuta kuitira kuti vasarasikirwe nekunaka. Saka ndeipi mafuta akanakisa?
Dr. Namita Nadar, Chief Nutritionist, Fortis Hospital, Noida, anoti: “Tinofanira kudya mafuta ane utano akakwana, saka tinofanira kungwarira kuti tinodya mafuta api. Mafuta (kunze kwekokonati nemichindwe) ane hutano hwakanyanya kupfuura mafuta emhuka (bhota kana ghee) maererano nemoyo uye hutano hwehuropi.
Mafuta emhuka akakwirira zvikuru mumafuta akazara, ayo ave achibatanidzwa neakakwirira-density lipoprotein mazinga, cholesterol, Type 2 chirwere cheshuga, uye chirwere chemwoyo.
Mafuta ese ane huwandu hwakasiyana hwemafuta akazara, monounsaturated mafuta, polyunsaturated mafuta. Vazhinji vedu tinowana yakawandisa omega-6 fatty acids uye kusakwana omega-3 fatty acids. Tinofanira kuwedzera kudya kwatinoita mafuta emuorivhi nemafuta ecanola, tichideredza kudya kwatinoita chibage, soyabhinzi nemafuta emafuta, ane omega-6 fatty acids.
Dr. Bhuvaneshwari anoti: “Musanganiswa wemafuta maviri, akadai semafuta esunflower neoiri yemupunga, une musanganiswa wakanaka kwazvo wemafuta ane acid. Maitiro ekare ekushandisa mafuta emuzoro akanakawo, asi munhu mukuru haafanire kunwa maspuni anopfuura mana kana mashanu pazuva.”
Jam kana jamu recitrus?
Preservation uye jam zvinonyanya kufarirwa kwemangwanani uye dzimwe nguva vana vanodya zvakanyanya. Ndeupi mutongo pazvigadzirwa izvi?
Dr. Namita vanoti: “Jamu nejamu zvinogadzirwa nemichero (dzimwe nguva jamu inogadzirwa nemuriwo), shuga nemvura, asi jamu remaranjisi rine masvusvu ecitrus. Iine shuga shoma uye fiber yakawanda yekudya, saka jamu ye citrus ine hutano kupfuura jamu. Ine vhitamini C yakawanda uye iron, saka haina kuipa pakudya kwako pane jamu.
Maererano naDr. Bhuvaneshwari, zvose jamu nejamu zvine shuga yakakwana zvokuti vane chirwere cheshuga havafaniri kuidya. “Avo vari kuona uremu hwavo vanofanira kuadya nokungwarira, vachichengeta macalorie,” anowedzera kudaro.
Soy kana nyama?
Uye zvino chii chinobatsira kune vanodya nyama kuti vazive. Soy protein inofananidzwa sei nenyama tsvuku? Nepo vegans, vanodya nyama, uye vezvekudya vachikakavadzana nguva dzese, Harvard Public Health Institute inoti zvese mapuroteni esoya nenyama ane zvakanakira nekuipira, uye mapuroteni emhuka nechirimwa anogona kunge aine mhedzisiro yakafanana pamuviri.
Mukufarira soy ndeyekuti ine yakakosha amino acids, ichikutendera iwe kutsiva nyama uye kuderedza njodzi yechirwere chemoyo uye cholesterol mazinga. Kana iri nyama, nekuda kwehemoglobin iri mairi, iron inonyanya kunyura, izvi zvinobatsira pakuumbwa kwezviviri zvemuviri.
Zvisinei, pane kuderera: soya inogona kukuvadza thyroid gland, kuvharidzira kunwa kwemaminerari uye kukanganisa kutorwa kweprotein. Nyama tsvuku, zvakare, inogona kutungamirira kuhosha yemwoyo, yakaderera calcium mazinga, uye kukonzera kukanganisa kwetsvo. Kuti uwane maamino acids aunoda, nzira dzakanakisisa dzenyama ihove nehuku. Zvakare, kuderedza kudyiwa kwenyama kuchabatsira kudzivirira kunyanyisa kushandiswa kwemafuta akazara. Chinhu chikuru kuenzanisa.
Mupunga muchena kana shava?
Kana iri chigadzirwa chikuru: rudzii rwemupunga uripo - chena kana tsvuku? Nepo mupunga muchena uchikunda kunze, maererano nehutano, mupunga webrown ndiye anokunda akajeka. “Vanorwara neshuga ngavasiyane nemupunga muchena. Mupunga webrown une faibha yakawanda nekuti ndiro chete ndiro rinobviswa rosara rembeu, ukuwo mupunga muchena uchikwenenzverwa wobviswa bran,” vanodaro Dr. Namita. Fiber inoita kuti unzwe wakaguta uye inokubatsira kuti usadyisa.
Muto: mutsva kana mumabhokisi?
Muzhizha isu tose tinotsamira pajusi. Ndeapi majusi ari nani: achangobva kusvinwa kana kunze kwebhokisi? Dr. Namita vanoti: “Muto mutsva, unosvinwa kubva mumichero nemiriwo uye wobva wangodyiwa, une maenzayimu mhenyu, chlorophyll nemvura yeorganic, izvo zvinokurumidza kuzadza masero neropa nemvura neokisijeni.
Pane zvinopesana, majisi emabhodhoro anorasikirwa neakawanda e enzymes, kukosha kwekudya kwezvibereko kunodonha zvakanyanya, uye mavara akawedzerwa uye shuga yakanatswa haina hutano hwakanyanya. Mito yemuriwo kubva mumuriwo nemuriwo wegirinhi haina njodzi nekuti haina shuga yemuchero.”
Kunyange zvazvo mamwe majusi emuchitoro asina shuga yakawedzerwa, Dr. Bhuvaneshwari vanopa zano, “Muto mutsva unodiwa pane muto webhokisi nekuti wekupedzisira hauna fiber. Kana uchida muto, sarudza muto une pulp, kwete kusefa.