chonse dzira zopatsa mphamvu 77, mapuloteni ake ndi 6 magalamu, ndipo mafuta ake abwino ndi 5 magalamu. Lilinso ndi kuchuluka kwa mavitamini D, E, K, B6, calcium ndi zinc. DziraAmaperekanso zakudya zosiyanasiyana zomwe ndizofunikira pa thanzi.
Kodi Ubwino Wa Mazira Ndi Chiyani?
Cholesterol chochuluka, koma sichimakhudza cholesterol choipa
Mazira a cholesterol zili ndi zambiri. Wokwatiwa dziraamapereka 300 mg, yomwe ndi yoposa theka la mlingo wa tsiku ndi tsiku wa cholesterol wa 212 mg. Komabe, cholesterol m'zakudya sichikhudza cholesterol yamagazi.
Dzira Yankho la kumwa kumasiyanasiyana payekhapayekha. Mu 70% ya anthu dzirasichimakweza cholesterol konse. Mu 30% ina (yotchedwa hyper-responders), ikhoza kuonjezera pang'ono kuchuluka kwa cholesterol ndi LDL. (Palinso zosiyana.
Anthu omwe ali ndi chibadwa chamtundu wa jini wotchedwa family hypercholesterolemia kapena ApoE4 dzira kuchepetsa kumwa.)
Imawonjezera HDL (yabwino) cholesterol
HDL ndi chidule cha High Density Lipoprotein. Nthawi zambiri amatchedwa cholesterol "yabwino". Anthu omwe ali ndi HDL yapamwamba nthawi zambiri amakhala ndi chiopsezo chochepa cha matenda a mtima, sitiroko, ndi matenda osiyanasiyana.
Kudya dzira Ndi njira yabwino yowonjezera HDL. Pa kafukufuku wina, kawiri pa tsiku kwa masabata asanu ndi limodzi dzira Zinatsimikiziridwa kuti kudya milingo ya cholesterol yayikulu ya HDL idakwera ndi 10%.
Choline yapamwamba kwambiri
KolinNdi chakudya chomwe sichidziwika kuti chilipo mwa anthu ambiri. Ndi chinthu chofunikira kwambiri ndipo nthawi zambiri chimakhala m'magulu a mavitamini a B.
Choline amagwiritsidwa ntchito popanga nembanemba zama cell ndipo amagwira nawo ntchito yopanga ma siginecha a mamolekyu pamodzi ndi ntchito zosiyanasiyana za ubongo.
Kafukufuku wokhudzana ndi zakudya zopatsa thanzi akuwonetsa kuti pafupifupi 90% ya anthu ali ndi choline chocheperako. Dzira Ndi gwero labwino kwambiri la choline. Wokwatiwa dziralili ndi 100 mg ya michere yofunika kwambiri imeneyi.
Amachepetsa chiopsezo cha matenda a mtima
Cholesterol cha LDL nthawi zambiri chimatchedwa cholesterol "choyipa". Kukhala ndi cholesterol yambiri ya LDL kumawonjezera ngozi ya matenda a mtima.
Pali tinthu tating'ono ta LDL ndi tinthu tating'ono ta LDL. Kafukufuku wambiri wasonyeza kuti anthu omwe ali ndi tinthu tating'ono tating'ono ta LDL ali ndi chiopsezo chachikulu cha matenda a mtima kusiyana ndi anthu omwe ali ndi tinthu tating'ono ta LDL.
Dzira Ngakhale zimakonda kukweza pang'ono cholesterol ya LDL mwa anthu ena, kafukufuku akuwonetsa kuti tinthu tating'onoting'ono timasintha kuchokera ku LDL yaying'ono kupita ku LDL yayikulu, zomwe zimapindulitsa kuchepetsa chiopsezo cha matenda amtima.
Lili ndi lutein ndi zeaxanthin antioxidants
Chimodzi mwa zotsatira za ukalamba ndi kuchepa kwa maso. Pali zakudya zingapo zomwe zimathandiza kuletsa njira zina zofooketsa zomwe zingakhudze maso anu. Lutein ndi zeaxanthin Ma antioxidants ndi ma antioxidants amphamvu omwe amatha kudziunjikira mu retina ya diso.
Kafukufuku wasonyeza kuti kudya mokwanira zakudya zimenezi kumayambitsa ng'ala ndi kuwonongeka kwa macular Zimasonyeza kuti akhoza kuchepetsa kwambiri chiopsezo cha matenda wamba awiri maso monga
Dzira yolkmuli zambiri za lutein ndi zeaxanthin. Pakafukufuku woyendetsedwa, omwe amadya dzira yolks 4.5 patsiku kwa milungu 1.3 adachulukitsa lutein m'magazi ndi 28-50% ndi zeaxanthin ndi 114-142%.
Dzira, yomwe ilinso ndi vitamini A wambiri, kuchepa kwa vitamini A ndiko kumayambitsa khungu padziko lonse lapansi.
Amachepetsa triglycerides
Zonse zakudya mtengo wa mazira sizili chimodzimodzi. Zakudya zikuchokera dzirazimasiyanasiyana malinga ndi zakudya ndi zakudya za nkhuku.
kuchokera ku nkhuku zomwe zimadya chakudya chokhala ndi omega 3 dziraali olemera mu omega 3 fatty acids.
Omega 3 fatty acids amadziwika kuti amachepetsa kuchuluka kwa triglycerides m'magazi, chinthu chodziwika bwino cha matenda a mtima.
Mu maphunziro amodzi, omwe amadya mazira 5 okha omega-3 olemetsedwa pa sabata adachepetsedwa ndi 3-16% m'magulu a triglyceride pambuyo pa milungu itatu.
Muli mapuloteni abwino komanso ma amino acid ofunikira
Mapuloteni ndizo zomangira zazikulu za thupi la munthu. Amagwiritsidwa ntchito kupanga mitundu yonse ya minyewa ndi mamolekyu omwe amagwira ntchito mwamapangidwe komanso magwiridwe antchito.
Gawo limodzi lalikulu la 6 magalamu a mapuloteni dziraNdi gwero labwino kwambiri la mapuloteni. Dzira Lili ndi ma amino acid ofunikira pamlingo woyenera.
Kudya mapuloteni okwanira kuli ndi ubwino monga kuchepa thupi, kuwonjezeka kwa minofu, kuchepetsa kuthamanga kwa magazi komanso kulimbitsa mafupa.
Pakafukufuku wa amayi 30 onenepa kwambiri, omwe amadya mazira m'malo mwa mkate wa kadzutsa anali ndi malingaliro okhuta ndipo amangodya zopatsa mphamvu zochepa kwa maola 36.
Mu kafukufuku wina, m'malo mwa chakudya cham'mawa cholemera kwambiri cha carbohydrate ndi kadzutsa ka dzira kunapangitsa kuti thupi likhale lochepa kwambiri pakadutsa milungu 8.
Dziralili ndi choline, michere yofunika kwambiri pakugwira bwino ntchito kwamanjenje. Imakulitsa luso la kukumbukira muubongo komanso imathandizira kuzindikira kwapamwamba komanso kuganiza motsatira. Kudya mazira tsiku lililonseZimathetsanso chiopsezo chokhala ndi vuto lalikulu la neurodegenerative monga Alzheimer's, dementia ndi zotupa muubongo.
Kumalimbitsa chitetezo cha m'thupi
Mu dziraKuchuluka kwa vitamini B12 ndi selenium kumathandiza kumanga chitetezo champhamvu m'thupi.
Selenium ili ndi ma antioxidant amphamvu omwe amathandizira kupewa ma radicals owopsa aulere ku oxidizing ma cell athanzi m'dongosolo.
Chitetezo champhamvu chimateteza thupi ku matenda oyambitsidwa ndi tizilombo tating'onoting'ono komanso miliri ina yanyengo monga chimfine, chimfine ndi malungo.
Kumalimbitsa minofu minofu
DziraMapuloteni ochuluka omwe ali mmenemo ndi ofunika kwambiri pakulimbikitsa kukula ndi kukula kwa minofu. Komanso, panthawi ya kuvulala, kupsinjika maganizo kapena matenda dzirakumathandiza kukonza minyewa yolumikizira yomwe yawonongeka m'thupi nthawi yomweyo. Ana kamodzi kokha patsiku dzira laling'ono Kulimbikitsa kudya kumawonjezera minofu ndi kusinthasintha.
Ubwino wa mazira kwa amayi apakati
DziraKuchuluka kwa folic acid ndi ayironi komwe kumakhala kopindulitsa kwambiri kwa amayi apakati. Kupatsidwa folic acidPamodzi ndi ayironi, imagwira ntchito zina zofunika monga kuonetsetsa kuti kaphatikizidwe kabwino ka maselo ofiira amwazi m'thupi komanso kuonetsetsa kuti mwana wosabadwayo akule bwino m'mimba mwa mayi woyembekezera.
Choncho, mu ndalama zolimbitsa kudya dziraZimathandiza amayi oyembekezera kukhala ndi mimba yabwino popewa zovuta monga matenda a neuronal monga spina bifida mwa makanda obadwa kumene kapena kuchepa kwa magazi m'thupi la mayiyo.
Amapereka mphamvu zokwanira
Zakudya zili m'dziraKukhala ndi zakudya zopatsa thanzi kumathandiza kuti thupi likhale logwira ntchito komanso kuti likhale ndi mphamvu. Dziraimathandizira ma cell a ubongo ndikuwongolera magwiridwe antchito amalingaliro, kukumbukira komanso malingaliro. Zimathandizanso kuchira kuvulala mwa kulimbikitsa minofu.
Ubwino wodya mazira pakhungu
Dzira, mwachibadwa biotin Biotin ndi vitamini B yomwe imathandizira kukonza khungu komanso kukula kwa tsitsi.
Dzira imaperekanso vitamini D ndi vitamini B5, komanso mchere wofunikira monga zinki ndi selenium, zomwe zimathandizira kusinthika kwa maselo a khungu.
DziraLili ndi vitamini D, yomwe imathandizira kukulitsa kachulukidwe ka mafupa, potero imalimbitsa minofu yolumikizana ndikupereka mawonekedwe olimba a msana.
Lili ndi calcium ndi phosphorous yambiri, zomwe zimalimbitsa minyewa ya m'mafupa komanso zimathandizira kuti ma enzyme agwire ntchito m'thupi.
Chifukwa chake dzira Zimathandiza kupewa matenda aakulu a mafupa monga nyamakazi, osteoporosis ndi rickets.
Amathandiza kupewa kuchepa kwa magazi m'thupi
DziraKuchuluka kwa ayironi kumathandizira kuti maselo ofiira a m'magazi azikhala athanzi komanso kuyenda mthupi lonse.
Kuonjezera apo, kutenga chitsulo chochuluka kumayambitsa kuchepa kwa mpweya m'magazi omwe amapita ku ziwalo zofunika kwambiri za thupi, monga mtima, ubongo, mapapo, chiwindi ndi impso. chitsulo kuchepa magazi m'thupikumathandiza kupewa
Chifukwa chake, kudya mazira tsiku lililonse Imatetezadi kuchepa kwa magazi m'thupi, kuthetsa zizindikiro zofananira monga chizungulire ndi nseru.
Kodi Kuopsa kwa Kudya Mazira Ndi Chiyani?
kudya mazira Pali zoopsa zina paumoyo:
mabakiteriya
Mazira aiwisi kapena osaphikidwa bwino amatha kukhala ndi mabakiteriya omwe amatha kulowa mu pores mu zipolopolo. Pachifukwachi, m'pofunika kutsuka zipolopolo za mazira bwino musanaphike.
ziwengo
Anthu ena ali ndi dzira losagwirizana ndi dzira kapena sensitivity. Munthu yemwe ali ndi vuto la ziwengo angakumane ndi vuto loika moyo pachiswe akakumana ndi mazira kapena zinthu za m’mazira.
Kudya mazira osaphikachifukwa cha kukhalapo kwa mabakiteriya otchedwa Salmonella poyizoni wazakudyazomwe zingayambitse.
Njira Zophikira Mazira
DziraNdi yotsika mtengo komanso yopatsa thanzi modabwitsa. Imadzaza ndi mapuloteni, mavitamini, mchere, mafuta athanzi, ndi michere yosiyanasiyana yotsatiridwa ndi calorie. Momwe mumaphikira dzira zimakhudzanso thanzi lake.
Kafukufuku akuwonetsa kuti zimagayidwa zikaphikidwa. Kafukufuku wina anapeza kuti thupi la munthu lingagwiritse ntchito 91% ya mapuloteni a mazira ophika ndi 51% yokha ya mapuloteni a mazira aiwisi.
Kusintha kwa digestibility kumeneku kumaganiziridwa kuti kumachitika chifukwa kutentha kumayambitsa kusintha kwa mapuloteni a dzira.
Izi sizachilendo. Kuphika zakudya zambiri kumachepetsa zakudya zina, makamaka ngati zaphikidwa pa kutentha kwakukulu kwa nthawi yaitali.
Amaphunzira izi dzira anawona pa izo. phunziro kuphika dzira Adapeza kuti idachepetsa kuchuluka kwa vitamini A ndi 17-20%.
Kuphika nakonso dzira Ikhozanso kuchepetsa kwambiri kuchuluka kwa antioxidants mmenemo. Kafukufuku wina adapeza kuti njira zophikira wamba, kuphatikiza ma microwaving, kuwira, ndi kukazinga, zidachepetsa kuchuluka kwa ma antioxidants ena ndi 6-18%.
Kafukufuku wasonyeza zimenezo dzira Itha kuchepetsa kuchuluka kwa vitamini D mpaka 40% ikaphikidwa kwa mphindi 61, pomwe imatha kutaya mpaka 18% ikawiritsidwa.
kuphika dziraNgakhale amachepetsa zakudya zina, akadali olemera kwambiri a mavitamini ndi antioxidants.
Thanzi khalidwe la maziraZimakhudzidwa ndi zinthu zingapo, monga ulimi ndi kadyetsedwe ka nkhuku. Nthawi zambiri, mazira opangidwa kuchokera ku nkhuku zaulere amaonedwa kuti ndi abwino kuposa mazira oleredwa ndi mafamu.
Osaphika kwambiri
DziraMukaphika nthawi yayitali komanso yotentha, mumataya zakudya zambiri. Kugwiritsa ntchito kutentha kwakukulu kwa nthawi yayitali kungathenso kuonjezera kuchuluka kwa mafuta a kolesterolini omwe ali nawo. Izi ndizowona makamaka pakuwotcha poto.
