Kodi Masamba ndi Zipatso Ayenera Kutsukidwa Kapena Kudyedwa Motani?

Kodi mumadya zipatso ndi ndiwo zamasamba pozisenda?

Kodi zipatso ndi ndiwo zamasamba zasenda kapena kusenda? kumwa ndi nkhani yotsutsana.

Kudya mwa kusenda, kawirikawiri mankhwala Ndizokonda kuchepetsa zotsalira za mankhwala monga Komabe, kuchotsa khungwa kumapangitsa kuti mbali imodzi ya mbewuyo ichotsedwe.

Zikopa za zipatso ndi ndiwo zamasamba ndizopatsa thanzi

Mapeel amadzaza ndi michere yothandiza. Kuchuluka kwa zakudya zomwe zili nazo zimasiyanasiyana malinga ndi mtundu wa zipatso kapena masamba. Komabe, zosasendedwa zimakhala ndi mavitamini ambiri, mchere ndi zinthu zina zopindulitsa za zomera poyerekeza ndi zofanana ndi peeled.

A crusty yaiwisi elmaLili ndi 332% yambiri ya vitamini K, 142% yowonjezera vitamini A, 115% yowonjezera vitamini C, 20% ya calcium yambiri ndi 19% ya potaziyamu yowonjezera.

Momwemonso, mbatata yophika yokhala ndi khungu imatha kukhala ndi 175% ya vitamini C wochulukirapo, 115% potaziyamu wochulukirapo, 111% wa folate wochulukirapo, ndi 110% wochulukirapo wa magnesium ndi phosphorous kuposa wosenda.

Masamba a zipatso ndi ndiwo zamasambaali ndi kuchuluka kwa fiber ndi antioxidants. Mwachitsanzo, mpaka 31% ya kuchuluka kwa fiber mu masamba amapezeka mu peel yake. Kuphatikiza apo, milingo ya antioxidant tsamba la zipatsoIkhoza kukhala nthawi 328 kuposa nyama.

Chifukwa chake, kudya zipatso ndi ndiwo zamasamba osasendakumawonjezera kudya.

Chakudya chokhala ndi chipolopolo chimasungabe kukhuta kwa nthawi yayitali 

Masamba a zipatso ndi ndiwo zamasamba Zimachepetsa njala komanso zimakuthandizani kuti mukhale okhuta kwa nthawi yayitali.

Izi zimachitika makamaka chifukwa chokhala ndi fiber yambiri. Ngakhale kuchuluka kwake kwa fiber kumasiyanasiyana, zipatso ndi ndiwo zamasamba zimatha kukhala ndi gawo limodzi mwa magawo atatu a ulusi wina asanasende.

Kafukufuku wambiri akuwonetsa kuti fiber imakupangitsani kumva kuti ndinu odzaza kwa nthawi yayitali. CHIKWANGWANI chimapangitsa kumva kukhuta kwautali mwa kutambasula m'mimba mwathupi, kuchedwetsa nthawi yothira kapena kukhudza kuchuluka komwe mahomoni okhuta amatulutsidwa m'thupi.

Kafukufuku akuwonetsa kuti mtundu wa fiber wotchedwa viscous fiber wopezeka mu zipatso ndi ndiwo zamasamba umathandizira kuchepetsa chilakolako cha kudya.

Ulusi umagwiritsidwanso ntchito ngati chakudya cha mabakiteriya omwe amakhala m'matumbo. Pamene mabakiteriyawa amadya CHIKWANGWANI mafuta acids amfupi kutulutsa ndi kuonjezera kumverera kwa satiety.

Ndemanga ya 38 mwa maphunziro a 32 inanena kuti otenga nawo mbali adawona kuwonjezeka kwa satiety kutsatira kuchuluka kwa fiber. Komanso, kafukufuku angapo adawona kuti zakudya zokhala ndi fiber zambiri zimachepetsa njala ndipo chifukwa chake kuchuluka kwa ma calories omwe amadyedwa patsiku, zomwe zimapangitsa kuchepa thupi.

Choncho, zipatso ndi ndiwo zamasamba zokhala ndi zipolopolo zingathandize kuchepetsa njala komanso ngakhale kuchepetsa thupi.

Zipatso ndi ndiwo zamasamba zokhala ndi zipolopolo zingathandize kupewa matenda ena

Zipatso ndi ndiwo zamasamba ndi zopindulitsa zomera zomwe zingachepetse chiopsezo cha matenda angapo. antioxidants zikuphatikizapo. Ntchito yayikulu ya antioxidants ndikulimbana ndi mamolekyu osakhazikika omwe amadziwika kuti ma free radicals.

Pamene ma free radicals ali okwera kwambiri, amatha kuyambitsa kupsinjika kwa okosijeni komwe kumatha kuwononga maselo ndikuwonjezera chiopsezo cha matenda. Ofufuza akuganiza kuti ma antioxidants amachepetsa chiopsezo cha matenda a mtima ndi mitundu ina ya khansa.

Ma antioxidants ena omwe amapezeka mu zipatso ndi ndiwo zamasamba amachepetsa chiopsezo cha matenda a ubongo monga Alzheimer's.

Zipatso ndi ndiwo zamasamba mwachilengedwe zimakhala ndi antioxidants, zomwe zimakhazikika kwambiri mu peel, malinga ndi kafukufuku.

Mu kafukufuku wina, kutenga mapeyala a pichesi kunapangitsa kuti 13-48% achepetse antioxidants. Mu kafukufuku wina, milingo ya antioxidant inali yokwera nthawi 328 pakhungu la zipatso ndi ndiwo zamasamba kuposa nyama zawo.

Chifukwa chake, kuti muwonjezere kudya kwanu kwa antioxidant kuchokera ku zipatso ndi ndiwo zamasamba, muyenera kuzidya ndi zipolopolo.

Zikopa za zipatso ndi ndiwo zamasamba sizidyedwa.

Zipatso zina ndi ndiwo zamasamba zimakhala zovuta kuzisenda ndi kuzidya. Mwachitsanzo, zikopa za mapeyala ndi sikwashi sizidyedwa ngakhale zitaphikidwa kapena zosaphika.

Kudya zipatso ndi ndiwo zamasamba ndi zikopa zake, monga chinanazi, vwende, nthochi, anyezi ndi udzu winawake, sikudyedwa chifukwa chovuta kugayidwa. Nthawi zambiri zipolopolo zawo zimasenda ndikutayidwa.

Momwemonso, zipatso za citrusIli ndi chigoba cholimba komanso chowawa. Zipolopolo zawo nthawi zambiri sizidyedwa komanso kutayidwa.

Zipolopolo zimatha kukhala ndi mankhwala ophera tizilombo

Mankhwala ophera tizilombo amagwiritsidwa ntchito pochepetsa kuwonongeka kwa mbewu ndikuwonjezera zokolola. Mosiyana ndi zikhulupiriro za makolo, mankhwala ophera tizilombo amenewa amapezeka mu zipatso ndi ndiwo zamasamba zomwe zimabzalidwa nthawi zonse. Ngakhale kuti mankhwala ena ophera tizilombo amalowa m’thupi la chipatso ndi ndiwo zamasamba, ambiri amakhalabe pakhungu lakunja.

Kutsuka ndi njira yochotsera zotsalira za mankhwala ophera tizilombo omwe amamangiriridwa momasuka pamwamba pa khungwa. Koma kusenda khungwa pafupifupi kumachotseratu zinthu zapoizonizo.

Mwachitsanzo, ndemanga yaposachedwa yanena kuti pafupifupi 41% ya zotsalira za mankhwala ophera tizilombo zomwe zimapezeka mu zipatso zimakokoloka ndi madzi, ndipo kusenda kumakulitsa kuchotsedwaku mpaka kuwirikiza kawiri.

Ndi Zipatso Ziti Zomwe Zimadyedwa Ndi Masamba Awo?

Zikopa za zipatso ndi ndiwo zamasamba ndi zabwino kudya, koma zina sizingadye. M'munsimu muli mndandanda wa zipatso ndi ndiwo zamasamba zomwe zimatha kudyedwa kapena kuzisenda:

Zipatso Zopanda Khungu Zosadya ndi Zamasamba

peyala

Citrus (mphesa, mandimu, lalanje etc.)

Zipatso zotentha (nthochi, chinanazi, papaya, mango, etc.)

adyo

dzinja sikwashi

Chivwende cha vwende

anyezi

Zipatso ndi Zamasamba Kudya Ndi Zikopa Zawo

Elma

apricots

Katsitsumzukwa

zipatso za mabulosi

kaloti

chitumbuwa

Mkhaka

biringanya

mphesa

kiwi

bowa

mapichesi

mapeyala

tsabola

Erik

Dzungu 

Kodi Mungatsuke Bwanji Zipatso ndi Zamasamba?

Musanadye zipatso ndi ndiwo zamasamba, m'pofunika kuti muzitsuka bwino ndi madzi kuti muchotse zotsalira zosafunikira pamwamba pawo.

Chifukwa chiyani chakudya chatsopano chiyenera kutsukidwa?

Kutsuka zipatso ndi ndiwo zamasamba moyenera, kapena popanda mliri wapadziko lonse lapansi, kumachepetsa kulowa m'thupi la zotsalira zomwe zingawononge majeremusi ndi majeremusi.

Chakudya chatsopano chimasamalidwa ndi anthu ambiri chisanatengedwe kumsika kapena kumsika. Ndi bwino kuganiza kuti si dzanja lililonse lomwe limagwira chakudya chatsopano ndi loyera.

Kuonjezera apo, anthu omwe ali m'dera limodzi ndi chakudya akhoza kutsokomola ndikuyetsemula, kotero pangakhale mavairasi kapena mabakiteriya pazakudya.

Kutsuka zipatso ndi ndiwo zamasamba mokwanira musanadye kumachepetsa kwambiri zotsalira zilizonse zomwe zingakhalepo zisanalowe m’firiji.

Kusamba zipatso ndi ndiwo zamasamba ndi madzi

Kutsuka zipatso ndi ndiwo zamasamba m'madzi ozizira musanadye ndi ukhondo wabwino komanso chitetezo cha chakudya.

Musanayambe kutsuka chakudya chatsopano, sambani m’manja bwinobwino ndi sopo ndi madzi. Onetsetsani kuti ziwiya zonse, masinki ndi malo omwe mudzagwiritse ntchito kutsuka chakudya chanu nawonso ayeretsedwa bwino.

Yambani ndikudula malo aliwonse omwe ali ndi mikwingwirima kapena owoneka ngati awola. Nazi njira zomwe zingagwiritsidwe ntchito kutsuka zakudya zosiyanasiyana:

Zipatso ndi ndiwo zamasamba zopangidwa ndi kampani

Zipatso zokhala ndi zikopa zolimba monga maapulo, mandimu ndi mapeyala, komanso masamba a mizu monga mbatata, kaloti ndi mpiru, ziyenera kutsukidwa ndi burashi yoyera, yofewa kuti ichotse bwino zinyalala.

masamba obiriwira

Zamasamba za Cruciferous monga sipinachi, letesi, chard, leeks ndi Brussels zikumera ziyenera kuchotsedwa kumtunda wakunja, ndikuviika mu mbale yamadzi ozizira ndikutsukidwa ndi madzi oyera kuchokera ku mbale ina.

Zipatso ndi ndiwo zamasamba zosakhwima

Strawberries, bowa ndi mitundu ina ya zakudya zomwe zimatha kusweka zimatha kutsukidwa ndi madzi osasunthika ndikupukuta pang'ono, pogwiritsa ntchito zala zanu kuchotsa zotsalira, monga mchenga.

Mukatsuka bwino chakudyacho, chiumeni pogwiritsa ntchito pepala loyera kapena thaulo. 

Chifukwa;

Zikopa za zipatso ndi ndiwo zamasamba zimakhala ndi fiber, mavitamini, mchere ndi antioxidants, zomwe zimapangitsa kuti zikhale chimodzi mwazinthu zopatsa thanzi kwambiri za zomera.

Zipatso zambiri ndi ndiwo zamasamba zimatha kudyedwa ndi peel. Zomwe sizingadyedwe ndi khungu ndizomwe zimakhala zovuta kugaya chifukwa cha kuuma kwawo komanso kukhala ndi kukoma kowawa. Momwe mungathere, m'pofunika kudya zipatso ndi ndiwo zamasamba popanda kusenda.

Kutsuka zipatso ndi ndiwo zamasamba kumathandiza kuchepetsa majeremusi ndi zotsalira zomwe zingakudwalitseni.