Chakudya Chakudya ndi mtundu wa zakudya zomwe zimapangitsa kuti munthu akhale ndi maganizo olimba pakati pa anthu a misinkhu yonse. Ena ali chabe osadya nsomba, pamene anthu ambiri amadya mitundu yosiyanasiyana ya nsomba, koma osati mitundu ina. Ndipo amafunidwa ndi mitundu yambiri ya foodies, zakudya zam'madzi ndi nsomba zam'madzi, zakudya zabwino kwambiri.
Mosasamala kanthu kakomedwe kanu ka nsomba, mwinamwake mwamva nkhani yakuti nsomba imakukomerani inu.
Kupewa kupweteka kwapakati ndi chimodzi mwa zinthu zofunika kwambiri pa nsomba. Choncho, ngati mukufuna kuyamba kudya nsomba, kapena ngati mukuzikonda, izi ndizofunika zokhudzana ndi nsomba ndi thanzi lanu.
Mitundu Yotani ya Zakudya Zam'madzi Ndi Yabwino?
Anthu omwe amadya nthawi zonse amakhala ndi sitiroko yochepa kwambiri kuposa anthu omwe amadya zakudya zochepa za m'nyanja kapena palibe nsomba.
Nsomba zomwe si shellfish zimatchedwa nsombazi chifukwa zimakhala ndi mapiko. Mungaganize kuti nsombazi ndi zathanzi, kapena kuti nsombazi ndizochiza. Chodabwitsa n'chakuti nsomba za m'nyanja ndi nsombazi ndizo njira zabwino kwambiri zothandizira kupewa matenda akuluakulu monga stroke.
Ofufuza apeza makhalidwe osiyanasiyana pakati pa mitundu yosiyanasiyana ya nsomba. Komanso, nsomba zamphongo, nsomba zofiirira ndi nsomba za m'nyanja, kuphatikizapo shrimp ndi oysters, zimagwirizanitsidwa ndi chiopsezo chochepa cha matenda a stroke, matenda a mtima ndi khansa.
N'chifukwa Chiyani Zakudya Zakudya Zam'madzi Zimakhala Zathanzi?
Mungadabwe kuti ndi chiyani za nsomba zomwe zimapangitsa kuti ukhale wathanzi kwambiri. Pali chiwerengero cha zakudya zodyera zomwe zimaphatikizapo kuti thupi likhale ndi matenda amphamvu.
Zakudya za m'nyanja zili ndi sodium komanso potassium, kuphatikiza komwe kumathandiza kukhala ndi mphamvu yeniyeni ya magazi .
Kuthamanga kwa magazi kumabweretsa kudwala ndi matenda a mtima. Iodini, mchere wofunikira pa chithokomiro cha thanzi, mwachibadwa amakhalapo mu nsomba. Selenium, chigawo chimodzi cha nsomba, ndi matenda omwe amamenyana ndi antioxidant. Zakudya zam'madzi ndizomwe zimapanga mapuloteni, zomwe ndizofunikira kwambiri m'thupi lanu. Mavitamini B12, D, A, ndi E amakhalanso ndi nsomba zambiri.
Zakudya zam'madzi zimakhala ndi mitundu yambiri ya mafuta omwe nthaŵi zambiri amawatcha 'mafuta abwino.' Mafuta amenewa amathandiza kuteteza ubongo ndi mitsempha, komanso kuteteza kumanga mafuta ndi cholesterol. Mafuta opindulitsa awa amanenedwa kuti ndi mchere wautali wa polyunsaturated mafuta acids chifukwa cha mankhwala awo. Mafuta ambiri amtundu wautali amakhala ndi omega 3 fatty acids, kuphatikizapo alpha linolenic acid, eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA.)
Monga mukudziwira, pali zakudya zambiri zomwe zimapezeka mu nsomba, ndipo aliyense amakhala ndi udindo wapadera kuti akhalebe wabwino.
Kodi Ndi Chakudya Chamtundu Chotani Chokoma-Chokazinga, Chachitini, Kapena Chakudya?
Pali njira zosiyanasiyana zokonzekera ndi kusunga nsomba, ndipo mukhoza kudabwa ngati ena ali abwino kuposa ena pokhudzana ndi kuchepetsa chiopsezo chanu.
Zikuoneka kuti nsomba zatsopano, zowonongeka, zamzitini, ngakhale zakuda zonse zimagwirizana kwambiri ndi ubwino wa thanzi. Ngakhale kuti pali njira zosiyanasiyana zokonzekera ndi zosungira, mafuta odyera ndi zakudya zina zimakhala ndi mitundu yambiri ya nsomba. Nsomba zam'madzi zam'chitini ndi njira yabwino kwambiri yowonjezera thanzi la nsomba.
Nsomba yokazinga, komabe, yakhala ikukhudzidwa ndi chiopsezo chowonjezeka cha matenda a stroke ndi matenda a mtima. Ndipotu, nsomba yokazinga, yomwe ndi yaikulu ya chakudya cha 'stroke belt' , imatengedwa kuti ndi imodzi mwa anthu omwe amachititsa kuti azivutika. Izi ndizo chifukwa nsomba yokazinga, yomwe nthawi zambiri imakonzedwa ndi kuika kwamphamvu ndi nsomba zing'onozing'ono, imakhalanso yolemera mu mafuta oopsa .
Pali deta yaing'ono yokhudza nsomba zouma kapena zosuta zothandiza. Njirazi zimaphatikizapo kutaya thupi ndi mchere wamchere kwambiri, ndipo sizikudziwika bwino ngati nsomba zikukonzekera motere zimakhala ndi mafuta okwanira kupeza madalitso alionse.
Kodi Zakudya Zam'madzi Zimakhala Zovulaza?
Pakhala pali machenjezo okhudzana ndi thanzi limene lingayambitsidwe chifukwa chodya nsomba. Machenjezo awa amalowa m'magulu atatu.
Nsomba Zowawa
Anthu omwe amadya nsomba zomwe saphika bwino amatha kudwala chifukwa cha matenda. Zakudya zapamadzi zophikidwa pamodzi kapena nsomba zomwe sizinakonzedwe bwino zingakhale ndi zamoyo zomwe sizikudwalitsani ngati nsomba idakophika. Matendawa amachitcha kuti tizilombo toyambitsa matenda, kutanthauza kuti (okonzekera kuchotsedwa) ali ngati mphutsi zomwe zimayambitsa thupi. Ngakhale izi zikumveka zoopsa, ndipo matendawa ndi osautsika, pali mankhwala ochiritsira komanso othandiza ngakhale pa matendawa. Komabe, nkofunika kugwiritsa ntchito miyezo yoyenera komanso kuphika bwino nsomba zanu.
Mafinya sali osiyana ndi nsomba zokha, ndipo mukhoza kudwala kwambiri ngati mukudya ng'ombe, nkhumba, nkhuku kapena nyama yosaphika. Kusiyanitsa ndikuti mwakufuna kwambiri mumadya nsomba zofiira kuposa momwe mungadye nyama ina iliyonse yaiwisi chifukwa sushi, yomwe nthawi zambiri imapangidwa ndi nsomba zofiira, ndi yotchuka kwambiri.
Zonsezi, ngati sushi imakonzedwa ndi nsomba zapamwamba mu malo oyera ndi osasokonezedwa ndi msuzi wodziwa bwino komanso wochuluka wa sushi, sizingatheke kuti mutenga matenda. Chiwerengero cha matendawa kuchokera ku sushi ndi chaching'ono poyerekezera ndi kumwa mankhwala a sushi ku United States ndi padziko lonse lapansi. Komabe, dokotala aliyense angakuuzeni kuti palibe chitsimikizo kuti zamoyo zopangidwa ndi nsomba zamtunduwu zimakhala zotetezeka komanso zopanda tizilombo toyambitsa matenda.
Kupha poizoni / poizoni
Pakhala pali nkhani zambiri zokhudzana ndi mankhwala oopsa (poizoni) kuchokera ku nsomba. Kawirikawiri, mankhwalawa akhoza kusokoneza nsomba zomwe zimachokera ku malo odetsedwa kapena oipitsidwa.
Kawirikawiri, nkhaŵa zokhudzana ndi nsomba zam'madzi zimakhala zokhudzana ndi zowonjezera za mercury zomwe zapezeka m'mitundu yambiri ya nsomba.
Kusiyana pakati pa mankhwala a poizoni ndi matenda ndikuti matenda angakupangitseni inu kukhala omvetsa chisoni kwambiri ndi odwala, pamene poizoni amadziunjikira mofatsa, kuchititsa kuti pang'onopang'ono kuwonongeka kosadziwika. Komabe, poizoni za m'nyanja sizowopsya ngati zimveka. Zochenjeza zamakono ndi malangizowo amalola nsomba zonse zomwe zili pamwamba ndi kupitirira ndalama zomwe anthu ambiri amadya. Ndipotu, amaonedwa kuti ndi otetezeka kudya 14 mpaka nsomba sabata iliyonse!
Nsomba Zowonongeka
Monga chakudya chirichonse, ngati nsomba zatsala kuti zisawonongeke, zikhoza kukudwalitsani kwambiri. Kawirikawiri, matenda omwe mungapeze kuchokera ku nsomba zowonongeka angakupangitseni kuti mukhale odwala kuposa matenda omwe amapezeka ndi nsomba zofiira.
Ndingangotenga Mapiritsi A Nsomba?
Mapiritsi a mafuta a nsomba adakhala otchuka podziwika kuti mafuta mu nsomba ndi ofunika pa thanzi lanu. Zakudya zam'madzi zili ndi omega 3 mafuta acids ambiri. Mafutawa ali ndi maudindo ofunika kwambiri, kuphatikizapo kupewa matendawa ndi matenda a mtima. Mafuta omwe mwachibadwa amapezeka mu nsomba amathandizanso kukonzanso ubongo wa anyamata, ndipo agwirizanitsidwa ndi IQ apamwamba.
Komabe, ngati mukufuna kupeza phindu la mafuta a nsomba, kafukufuku amasonyeza kuti mapiritsi owonjezera a nsomba okhawo sangapereke ubwino womwewo monga kudya nsomba. Pali zigawo zina zowonjezera zakudya zomwe sizinapangidwe moyenera mu mawonekedwe owonjezera kapena mapiritsi.
Komabe, palibe zotsatira zovulaza zogwirizana ndi mafuta ophera nsomba, ndipo pangakhale phindu lapang'ono. Kotero ngati simungathe kuima nsomba, koma kwenikweni mukufuna kuyesetsa kupeza ubwino wa thanzi, mukhoza kupeza phindu lochepa pogwiritsira ntchito mankhwala owonjezera.
Mawu Ochokera
Zakudya zodyera, kuphatikizapo nsomba zatsopano, nsomba zam'madzi ndi nsomba zamzitini zonse zakhala zikugwirizana kwambiri ndi ubwino wa thanzi komanso zoopsa zina. Zonsezi, ubwino wokhala ndi nsomba zam'nyanja nthawi zonse kumaposa zovuta. Ngati simukukonda mitundu yonse ya nsomba, mutha kulandira ubwino wathanzi podya mitundu yomwe mumakonda.
Kupanga kusintha pang'ono pa zakudya zanu kungachepetse chiopsezo chanu cha kudwala. Zakudya za Mediterranean , zomwe zimaphatikizapo nsomba, ndi imodzi mwa zakudya zosavuta kuzigwiritsa ntchito popewera kupweteka.
> Zotsatira:
> Nsomba, gwero la Mediterranean la n-3 PUFA: zopindulitsa sizolondola kuchepetsa kumwa mankhwala, Gil A, Gil F, Br J Nutriti. 2015 Apr; 113 Suppl 2: S58-67
> Kudya nsomba kapena omega-3 mafuta acids: wamkulu kuposa kuchuluka kwa zigawo zonse? Kiefte-de Jong JC, Chowdhury R, Franco OH, Eur J Epidemiol. 2012 Dec; 27 (12): 891-4. lembani: 10.1007 / s10654-012-9757-8
> 2014 FDA kuwona nsomba zamalonda: kuganizira mozama za chithandizo chabwino cha zakudya, McGuire J, Kaplan J, Lapolla J, Kleiner R, Nutrition J. 2016 Jul 13; 15 (1): 66. lembani: 10.1186 / s12937-016-0182-9.