Mtedza wa Macadamia-Mtundu wa mtedza umene umachokera ku Australia-umakhala ndi mbiri yoipa chifukwa cha mafuta omwe amakhala nawo komanso chizoloŵezi chawo cholowetsa muzakudya ndi ma cookies. Komabe, mtedza wa macadamia uli wodzaza ndi zakudya zowonjezera, kuphatikizapo chitsulo, vitamini B6, mapuloteni, ndi magnesium. Mofanana ndi mtedza wina wa mitengo, maphunziro ena akuwonetsa kuti mtedza wa macadamia ukhoza kukhala ndi ubwino wathanzi-kuphatikizapo kusunga miyendo yanu yamadzi pamutu wathanzi.
Momwe Maphunziro Amakhalira Mavitamini a Macadamia
Palibenso maphunziro ochuluka omwe amapangidwa ndi mtedza wa macadamia poyerekeza ndi mtedza wina wotchuka, monga walnuts , pistachios , ndi amondi. Zonsezi zawonetsedwa kuti zimachepetsa mafuta m'thupi. Kafukufuku wochepa chabe amene adawona zotsatira za kuchepa kwa mtedza wa mtedza wa macadamia anachitidwa mwa anthu omwe anali odwala kapena olemera kwambiri komanso anali ndi mafuta ochepa kwambiri a mafuta m'thupi.
Mu maphunzirowa, mtedza wa 40 mpaka 90 wa mtedza wa macadamia unkadya tsiku lililonse kwa masabata asanu. Ma mtedza a macadamia adatumikiridwa omveka, okazinga, anali amchere pang'ono, kapena anali ndi zonunkhira. Anadyedwa okha kapena amadya ndi zakudya zina monga gawo la zakudya zabwino. Kuchokera pa maphunziro awa, zinapezeka kuti:
- Mafuta onse a mafuta a m'thupi amaoneka kuti akutsitsidwa ndi kulikonse pakati pa 3 peresenti ndi 9 peresenti.
- Mafuta a cholesterol a LDL adachepetsedwa mpaka 9 peresenti.
- Mafuta a HDL a cholesterol amasiyana kwambiri. Phunziro limodzi, HDL yowonjezera ndi 8 peresenti, pamene maphunziro ena adawona kuchepa pang'ono kwa ma HDL.
- Mabala a triglyceride sanawonongeke kwambiri.
Anthu omwe amadya mtedza wa macadamia adawonekeranso kuti apitirize kulemera kwawo.
Mavitamini a Macadamia ndi Mitsempha ya Cholesterol ya M'munsi
Sizodziwika bwino kuti mtedza wa macadamia umathandiza bwanji kuchepa kwa kolesterolini. Komabe, zikuwoneka kuti pali zakudya zina zing'onozing'ono zomwe zimaphatikizidwa mu mtedza wawung'ono womwe ungapangitse kuti uchepetse cholesterol, kuphatikizapo mchere wosungunuka , mafuta a monounsaturated , ndi phytosterols .
Kafukufuku wammbuyo asonyeza kuti zonsezi zimakhala ndi mphamvu yochepa kwambiri ya LDL cholesterol. Kafukufuku wasonyeza kuti mafuta a monounsaturated angapangitse ma CDL a mthupi.
Zakudya Zanu Zochepa
Pali maphunziro angapo omwe amasonyeza kuti ochepa (40 magalamu kapena pafupifupi 1.5 ounces) a mtedza wa macadamia akhoza kuchepetsa kuchepa kwa LDL komanso kuchuluka kwa mafuta m'thupi. Mafukufuku ambiri adzafunika kuti apitirize kufufuza zotsatira za kuchepa kwa mafuta m'thupi mwa macadamia mtedza.
Mavitamini a Macadamia ali ndi zakudya zambiri zofunika, komanso kuti ali ndi zakudya zowonjezera mafuta m'thupi, monga fiber ndi mafuta osungunula, amawapangitsa kukhala chakudya chabwino chophatikizapo zakudya zolimbitsa thupi ngati mukufuna pang'ono zosiyana. Mavitamini a Macadamia ndi othandizira kwambiri, kotero pali njira zambiri zowonjezeramo mtedza wokomawu mu zakudya zanu zabwino:
- Kuthamanga mu mtedza wa macadamia pang'ono mu mikate yonse yambewu.
- Kumanga mtedza wa macadamia mtedza ngati mwamsanga. Ngati mukuyang'ana mchere wanu, onetsetsani kuti mumasankha mitundu yosiyanasiyana ya nati.
- Kuwonjezera mtedza wa macadamia ku saladi anu.
- Kuwaza mtedza wa macadamia pang'ono ndikuwonjezera kuzinyalala ndi mbali zanu zabwino.
Ngakhale kuti ali ndi zakudya zowonjezera mchere, mtedza wa macadamia uli ndi makilogalamu ambiri ndi mafuta-kotero akhoza kukupangitsani kulemera ngati mutagwedeza kwambiri. Pofuna kupewa izi, muyenera kuonetsetsa kuti mukusamalanso zakudya zina zomwe mukudya ndi mtedza wa macadamia mmalo mowonjezera mtedza wa macadamia pa zomwe mumadya kale tsiku lililonse.
> Zotsatira:
> Del Gobbo LC, Falk MC, Feldman, et al. Zotsatira za mtedza wamtengo wapatali pa magazi lipids, apolipoproteins, ndi kuthamanga kwa magazi: kuwonetseratu mwatsatanetsatane, kusanthula meta ndi mayendedwe a mlingo wa mayesero 61 oyendetsa bwino. Am J Clin Nutr 2015; 102: 1347-1356.
> Garg ML, Blake RJ, Wills RBH ndi al. Macadamia zakudya zopatsa mphamvu zimayambitsa matenda omwe amachititsa kuti matenda a mitsempha azikhala ndi matenda oopsa. Chithandizo; 42: 583-587.
> Griel AE, Cao Y, Bagshaw DD, et al. Zakudya zabwino za macadamia zimachepetsa cholesterol ndi LDL mwa abambo ndi amayi ochepa omwe ali ndi hypercholesterolemic. J Nutriti 2008; 138: 761-767.