Selenium ndi mchere wofunikira wokhala ndi thanzi labwino. Ndi antioxidant wamphamvu yomwe imathandiza thupi kukonza ma cell owonongeka ndikuchepetsa kutupa.
Zimagwiranso ntchito pa thanzi la chithokomiro. Kuti chithokomiro chizigwira ntchito bwino, chimathandizira kupanga mahomoni ndikuwateteza kuti asawonongeke.
MsuwaniSelenium mu tachi imathandiza kuchepetsa chiopsezo cha matenda a mtima mwa kuchepetsa kutupa ndi kupsinjika kwa okosijeni m'thupi.
Ntchito yake ya antioxidant imathandizanso kuchepetsa kuyika kwa cholesterol plaque ndi LDL m'mitsempha ndi makoma.
Imathandiza kuchepetsa chiopsezo cha khansa
Msuwanikumwa selenium, chiopsezo cha khansa zingathandize kuchepetsa Ndemanga ya maphunziro 350.000 okhudza anthu opitilira 69 adawonetsa kuti kupeza milingo yayikulu ya selenium m'magazi mwa kudya zakudya zokhala ndi selenium m'malo motenga zowonjezera kumatha kuteteza ku khansa zina.
Kafukufuku wina wagwirizanitsa kusowa kwa selenium makamaka ku chiopsezo chowonjezeka cha khansa ya prostate. Komabe, kwadziwikanso kuti kudya selenium yokwanira, limodzi ndi mavitamini C ndi E, kumachepetsa chiopsezo cha khansa ya m'mapapo mwa osuta.
Kumalimbitsa chitetezo cha m'thupi
MsuwaniSelenium imathandizira chitetezo chamthupi. Antioxidant iyi imathandizira kuchepetsa kutupa ndikuwonjezera chitetezo chokwanira pochepetsa kupsinjika kwa okosijeni m'thupi.
Kafukufuku wasonyeza kuti kuchuluka kwa selenium m'magazi kumapangitsa kuti chitetezo cha mthupi chitetezeke, pamene kusowa kungathe kuwononga maselo a chitetezo cha mthupi ndi kugwira ntchito.
Selenium imathandiziranso kubwezeretsa mavitamini C ndi E, omwe amathandiza kulimbikitsa chitetezo cha mthupi.
Ndi gwero labwino la mapuloteni opangidwa ndi zomera
Pafupifupi 16-20% ya thupi lathu limapangidwa ndi mapuloteni opangidwa ndi amino acid. Ma amino acid amatenga nawo gawo mu kagayidwe kake kalikonse m'thupi lathu.
Ndikofunika kudya zomanga thupi zochokera ku nyama ndi zomera. MsuwaniNdi gwero labwino la mapuloteni opangidwa ndi zomera, omwe amapereka 6 magalamu a mapuloteni pa kapu imodzi.
Kumbukirani kuti mapuloteni a nyama ali ndi ma amino acid onse ofunikira omwe thupi lathu silingathe kupanga, ndipo ndi mapuloteni athunthu.
Mapuloteni opangidwa ndi zomera amakhala ndi ma amino acid ofunikira okha ndipo amaonedwa kuti ndi opereŵera, kusiyapo soya ndi quinoa.
Mapuloteni opangidwa ndi zomera ndi ofunika kwambiri pazakudya zamasamba ndi zamasamba, choncho couscouszakudya zamasamba Ndi chakudya choyenera kwambiri chosankha
Komabe, ziyenera kuphatikizidwa ndi mapuloteni ena amasamba kuti muwonetsetse kuti mumapeza ma amino acid onse ofunikira.Zakudya zokhala ndi mapuloteni opangidwa ndi zomera zimachepetsa chiopsezo cha matenda a mtima, sitiroko ndi khansa.
Zingathandize kuchepetsa thupi
Rice ndi Kinoya poyerekeza ndi mbewu monga chimanga zopatsa mphamvu mu couscous ndi otsika. Chikho chimodzi couscous Lili ndi zopatsa mphamvu zosakwana 200.
Msuwani ilinso ndi mapuloteni ambiri a tirigu kapena chakudya chambewu.
Kuphika couscousNdi magalamu 6 pa kapu imodzi, imakhala ndi mapuloteni ambiri kuposa pasitala kapena mbewu zokonzedwa.
Mapuloteni ndi fiber zimagwira ntchito limodzi kuti zichepetse chimbudzi ndipo zingathandize kuchepetsa njala ndi njala kwa maola ambiri mutadya.
Mapuloteni ndi fiber, zakudya ziwiri zofunikazi, ndi mahomoni anjala omwe amakupangitsani kumva njala. hormone ya ghrelinZimathandizira kuzimitsa.
M'kupita kwa nthawi, kuchuluka kwa shuga m'magazi kumakhudza mphamvu ya thupi yochepetsera shuga m'magazi. Izi zitha kukuyikani pachiwopsezo cha matenda a shuga.
MsuwaniLili ndi 2 magalamu a fiber pa kapu iliyonse ndipo ili ndi index yotsika ya glycemic ya mfundo 65. Izi zikufaniziridwa ndi ma carbohydrate ena, couscouskutanthauza kuti ufa umakhudza kwambiri shuga wamagazi.
Zomwe zimakhala ndi fiber ndi mapuloteni zimagwirira ntchito limodzi kuti zithandizire kuchepetsa kuchuluka kwa shuga m'magazi ndi ma spikes mukatha kudya.
Zina mwa ulusi wa couscous umasungunuka m'madzi kupanga chinthu chonga gel chomwe chimachepetsa kuyamwa m'matumbo.
MsuwaniPopeza amapangidwa kuchokera ku ufa wa tirigu, nthawi zambiri amatengedwa ngati njira yathanzi kusiyana ndi pasitala. Mitundu ina ya pasitala nthawi zambiri imayeretsedwa kwambiri.
Kuphika, couscous ndi wopepuka komanso fluffy. Kuphatikiza apo, zimakonda kutengera kukoma kwa zinthu zina. Msuwani Ikhoza kuwonjezeredwa ku saladi ndi soups kapena kutumikiridwa ngati mbale yam'mbali ndi nyama ndi masamba.
Kodi Zowopsa za Couscous Ndi Chiyani?
Msuwani Ngakhale ili ndi zakudya zofunika, pali zinthu zina zomwe ziyenera kudziwidwa ndi kusamala musanadye.
Couscous ili ndi gluten
MsuwaniLili ndi gluten chifukwa amapangidwa kuchokera ku ufa wa semolina. Ichi ndi matenda a gluten kapena kusalolera kwa gluten Osati abwino kwa iwo.
1% yokha ya anthu matenda a celiac Ngakhale kuti anthu ali ndi ziwengo zodziwika bwino za gluten, 0,5-13% ya anthu amaganiziridwa kuti alibe celiac gluten sensitivity. Chifukwa, kudya couscous akhoza kuvulaza anthu awa.
Amachulukitsa shuga m'magazi kwa ena
MsuwaniNgakhale ili ndi mapuloteni ndi fiber, zomwe zimakhala ndi zotsatira zochepetsera shuga m'magazi, zimakhala ndi chakudya chambiri, chokhala ndi 36 magalamu a chakudya pa kapu.
Amene ali ndi vuto la shuga m’magazi kapena odwala matenda a shuga ayenera kusamala akamadya zakudya zopatsa mphamvu kwambiri za m’thupi. Zakudya izi zimatha kuyambitsa kuchuluka kwa shuga m'magazi komwe kungayambitse zovuta zosiyanasiyana.
Ndi mapuloteni ena kapena ma fiber kudya couscousZoyenera kulinganiza kuchuluka kwa shuga m'magazi.
Ochepa mu zakudya zofunika
Msuwani Ngakhale zili ndi fiber, potaziyamu ndi zakudya zina, sizimatengedwa ngati gwero labwino lazakudyazi.
Ulusi wopezeka mumbewu zonse ndi tirigu kuti uthandizire kukonza chimbudzi komanso thanzi lamatumbo. prebiotic amagwira ntchito ngati
Komabe, mbewu zonse monga quinoa, mpunga wofiirira, ndi oats couscousNdiwo magwero abwino a fiber.
Kafukufuku wasonyeza kuti zakudya zokhala ndi potaziyamu zimathandizira kuti magazi aziyenda bwino komanso zimachepetsa chiopsezo cha sitiroko. Msuwani Zakudya za zipatso ndi zomera, monga mapeyala, nthochi kapena mbatata ndi magwero abwino a potaziyamu.
Njira zina za Couscous
Msuwani semolina kapena zopangidwa kuchokera ku durum tirigu. Pachifukwa ichi, anthu ambiri amapeza kuti akhoza kuphatikizidwa mofanana ndi maphikidwe. couscousKuyang'ana njira ina yopanda gluteni. MsuwaniNjira zofananira zopanda gluten zikuphatikizapo:
Kinoya
Ngakhale quinoa ili ndi mawonekedwe ophwanyika pang'ono, kukula kwake ndi mawonekedwe ake couscousNdi chakudya chofanana ndi chomwe chingakhale m'malo mwake.
Manyowa
Manyowa ndi njere yambewu yokhala ndi mtima wokoma, yokoma. Ili ndi mawonekedwe ozungulira komanso couscouschachikulu pang'ono kuposa
mpunga wa tirigu wamfupi
mpunga wa tirigu wamfupi couscousNdi yomata pang'ono kuposa tani koma ili ndi mawonekedwe ofanana ndi kusinthasintha.
Mapira
Kambewu kakang'ono kozungulira kameneka kamafanana ndi manyuchi.
Zakudya zina izi zili m'maphikidwe ambiri. couscousItha kugwiritsidwa ntchito m'malo mwa ufa, imapereka mawonekedwe ndi mawonekedwe ofanana, koma alibe gluten.
Chifukwa;
wolemera mu selenium couscouszingathandize kulimbikitsa chitetezo cha m'thupi ndi kuchepetsa chiopsezo cha matenda ndi mikhalidwe ya thanzi.
Kuonjezera apo, fiber ndi mapuloteni ophatikizidwa angathandize kuchepetsa thupi pamene akukhazikika m'magazi a shuga.
Ndi izi, couscous Ngakhale ili ndi thanzi labwino komanso zakudya zabwino, sizingakhale zabwino kwambiri za carb kwa aliyense. Lili ndi gluten, zomwe zingakhale zovuta kwa ena. Ilinso ndi zakudya zochepa zopatsa thanzi poyerekeza ndi tirigu wathunthu.
Ngati mukuyang'ana carb yokhala ndi antioxidant komanso gluten si vuto lanu, couscous Mutha kudya.
