Kodi ndi okosila angati mu dzira yophika?

Mazira a nkhuku akhala akugwiritsidwa ntchito nthawi yayitali mu zakudya zathu monga mankhwala, ngakhale ngati munthu sawadya mu mawonekedwe "oyera," mazira "adagwa" mu menyu. ndi gawo la zinthu zambiri zomwe timagwiritsa ntchito tsiku lililonse. Kuphika, mayonesi , zakudya za nyama, ayisikilimu, mitundu ina ya pasitala, zokongoletsera, etc. Zonsezi zimapezeka pa matebulo athu. Akatswiri a sayansi akhala akuwonetseredwa kuti mazira amapindulitsa kwambiri thupi la munthu, makamaka mazira owiritsa, chifukwa ngakhale zakudya zopatsa thanzi zimalimbikitsa kugwiritsa ntchito mankhwalawa panthawi ya kuchepa. Tiyeni tiyesetse kupeza kuti ndi zowonjezera zingati zomwe zili mu dzira yophika, ndipo phindu lake lingagwiritsidwe ntchito pogwiritsa ntchito mankhwalawa.

Ndi ndalama zingati mu dzira yophika?

Ma caloriki oyikidwa ndi dzira 1 ndi 72 kcal ndi mtengo wamtengo wapatali, ndithudi, ziwerengerozi zimasiyana malinga ndi kukula kwa dzira lokha. Zakudyazi ndi zabwino kudya chakudya cham'mawa ngakhale nthawi ya chakudya, chifukwa mazira amawoneka mosavuta ndi thupi ndipo nthawi yomweyo amaletsa njala. Zakudya zamakono zophika nkhuku pa 100 g ndi pafupifupi 160 kcal, choncho, kuti chipangizochi chikhale chopindulitsa osati chosokoneza chiwerengerochi, musachigwiritse ntchito molakwa, tsikulo likwanira 1-2 zidutswa ndipo ndi zofunika kudya mazira owiritsa ndi masamba. Koma ngati mankhwalawa ali ochepa kwambiri kwa inu, ndiye kuti mutha kudya mapuloteni okha, chifukwa kalori yokhala ndi dzira limodzi lopanda phula lokha lili ndi 18 kcal pafupifupi. Ngati timaganizira kuti mapuloteni amathandiza kwambiri thanzi, ndiye kuti mosakayikira njirayi ndi yabwino kwa iwo amene akufuna kuchepetsa kulemera kwawo. Pali zakudya zina zochepa zomwe zimachokera m'mazira owiritsa, kotero ngati mutha kuchotsa mapaundi angapo, ndiye kuti kudya mazira kudzakuthandizani.

Ubwino wa Mazira Owiritsa

Mapangidwe a mazira ophika amadzaza ndi mavitamini ofunika, amino acid, mchere ndi zakudya zosiyanasiyana, chifukwa chomwe mankhwalawa amapindulitsa kwambiri thupi la munthu:

1. Mazira amathandiza kuteteza mitsempha ya optic, kuteteza chitukuko.
2. Chifukwa cha lecithin, mazira amaonetsetsa kuti kugwira ntchito kwa chiwindi ndi bile, kumalimbikitsa ubongo, motero kumapangitsa kukumbukira, kutaya mapuloteni m'mitsempha ya mitsempha ya magazi, motero kumateteza kuchitika kwa matenda a mtima.
3. Vitamini E imathandiza kuthetsa kutopa, kusinthasintha maganizo, kumalimbitsa dongosolo lamanjenje.
4. Chifukwa cha kashiamu wambiri, mazira ophika amathandizira kulimbitsa mafupa.
5. Vitamini K, yomwe ili mbali ya mazira, ndi kofunika kuti magazi asungunuke.
6. Choline, yomwe ilipo mu yolk, imalepheretsa kuphulika ndi chitukuko cha khansa ya m'mawere.
7. Mazira ndi chida chabwino kwambiri chothandizira kutsekula kwa m'mimba.
8. Mazira othandiza kwambiri kwa amayi apakati, chifukwa chopanga mankhwalawa ndi folic acid , zomwe zimakhudza kukula kwa mwanayo.
9. Mazira owophika amachititsa ntchito zoteteza thupi.
10. Chifukwa cha zinthu zosiyanasiyana zamchere, mazira amaikidwa kuti agwire mtima, amachititsa kuti chithokomiro chiziyenda bwino, kuchotsa madzi ambiri ndi poizoni kuchokera m'thupi, kuti azigwiritsa ntchito njira zamagetsi.
11. Mu ndalama zochepa zimalimbikitsidwa pachilonda cha m'mimba.
12. Mazira ndi magwero a mapuloteni.
13. Ngakhale zochepa za caloriki, mazira owiritsa amadzaza thupi ndi mphamvu.
14. Vitamini A imalimbikitsa mapangidwe ndi chitukuko cha maselo atsopano.