Nzungu: mabhenefiti uye zvinopesana

Nzungu

El Nzungu kana nzungu ndeimwe yenzungu dzinonyanya kudyiwa munyika, sezvo ichishandiswa kugadzira zvigadzirwa zvakasiyana izvo zviri chikamu chezvino chikafu, zvichibva kumafuta, mabitiri, zvihwitsi, makeke, nezvimwewo, zvine huwandu hukuru hwezvibatsiro, asiwo nezvimwe zvinopesana.

Nzungu kana nzungu yakapfuma antioxidants sevhitamini E, manganese uye resveratrol, phenolic antioxidant iyo iri zvakare muwaini, iyo inogona kudzivirira tsaona dzecebrovascular nekenza yekoloni, pakati pehuwandu hwezvirwere.

Kushungurudzwa kwenzungu hakukurudzirwe mumadzimai ane nhumbu, sezvo kuwanda kwakakura kunogona kukonzera kumwe kukanganisika kunogona kukanganisa fetus. Kune rimwe divi, nzungu dzinogona kutambura nefungi, kunyangwe zvisiri zvakajairika uye zvishoma kana dzatinodya dzikatengwa muzvitoro.

Nzungu dzinobatsira

mabhenefiti enzungu

Ndezvipi zvakanakira nzungu? Kunyangwe iine mukurumbira wakashata nzungu dzinogona kubatsira kudzikisa cholesterol mwero zvakashata, mukuwedzera, zvakakwana kugutsa chishuwo chedu uye kusimudzira mweya yedu.

Iyo ine zvakawanda zvinobatsira kwazvo zvinovaka muviri zvemuviri Nekudaro, inofanirwa kudyiwa zvine mwero sezvo chiri chikafu chine huwandu hwakawanda hwecalori. Kana ikatangwa muzvishoma mukudya kwedu, tinozove noutano. Heino runyorwa rweese mabhenefiti enzungu:

  • Inobatsira yakaderera cholesterol: inoderedza huwandu hwecholesterol yakaipa uye inowedzera cholesterol yakanaka. Izvi zvinoitika nekuti ine mono-unsaturated mafuta senge oleic acid iyo inodzivirira coronary chirwere chemoyo.
  • Ipa nudge mukukura uye nhanho yekusimudzira: yakapfuma kwazvo muprotein uye maamino acids akanaka mukukura uye kukura kwemuviri wemunhu.
  • Inopa simba rakawanda: Iyo yakafuma mu antioxidant mavitamini, zvinovaka muviri uye zvicherwa, zvinokurudzirwa vatambi.
  • Tora hanya nemudumbu uye chengetedza kenza yemudumbu pa: Iyo polyphenols iyo yatinowana kubva kunzungu ine mukana wekudzora njodzi yekenza yemudumbu nekudzora kugadzirwa kwecarcinogenic nitroso-amenes.
  • Inoderedza njodzi dzekutambura nechirwere chemwoyo, Alzheimer's kana dzakasiyana hutachiona: Izvi zvinoitika nekuda kweayo makuru antioxidant, resveratrol, iyo inotarisira avo vanoitora.
  • Inodzivirira ganda: nzungu dzine vhitamini E, vhitamini iyo inotarisira maseru eiyo mucous membrane yeganda. Mahara radicals anochengetwa kure uye ganda redu rinogara riri diki kwenguva refu.
  • Iine mavitamini mazhinji: B mavitamini, niacin, thiamine, riboflavin, vitamini B6, B9 nezvimwe.
Nyaya inoenderana:
Izvo zvinosvika pakudya nzungu

Nzungu dzakasvuurwa

  • Inopa huwandu hwakawanda hwemaminerari: potasium, mhangura, manganese, magnesium, calcium, iron, selenium uye zinc ndizvo zviripo kwazvo mukuumbwa kwayo.
  • Inobatsira kwete kuwedzera uremu: Kunyangwe iri chigadzirwa chakanyanyisa, vanhu vakajaira kudya nzungu kana nzungu ruomba kanokwana kaviri pasvondo vanochengetedza chimiro chakanaka kwenguva yakareba. Kushushikana kwavo mazinga ekudya chinhu chakakora uye vakapfuma vakaguta uye havanyanyo kubatwa nekunwa pakati pekudya.
  • Inoderedza njodzi yekenza yekoloni: inogona kudzikisa cancer yegomarara kunyanya mumadzimai. Kana tikadya mapunipuni maviri makuru enzungu ruviri kaviri pasvondo, tinenge tichibvisa kenza kubva muhupenyu hwedu kusvika pamakumi mashanu neshanu muzana.
  • Inodzora shuga yeropa: Izvi zvinogadzirwa nekutenda kune manganese, iyo inobatsira kugadzirisa zvirinani mafuta uye makabhohaidhiretsi uye izvi zvine chekuita neshuga yeropa.
  • Inowedzera mikana yekubata pamuviri: folic acid inoderedza njodzi ye "fetus" inovandudza neural tube hurema.
  • Iine mazinga akakwirira e monounsaturated mafuta.
  • Zvinyorwa zvepamusoro zve mapuroteni.
  • Vanhu celiac varwere vanogona kuitora vasina hanya.
  • Kana tikazvidya, isu tichawana zvirinani nhanho dze folic acid.
  • Mafuta arimo ane hutano, saka inobatsira kuyerwa kwechiropa uye inobatsira chirwatata kugadzira shuga zviri nani.
  • Nzungu shoma dzinogadzira mwero unofadza we kweserotonin iyo uropi inodudzira sekunzwa kwekugara zvakanaka.
  • Kudzikama kunetseka panguva yekudya uye ichagara iri mubatsiri kudurura iwo akawandisa kilos.
  • Zvinotibatsira kudzivirira chirwere chemwoyo. Resveratrol inodzivirira moyo kubva pakutambura nekuti inowedzera kugadzirwa kwe nitric oxide.

Sezvauri kuona, hapana mashoma nzungu dzinobatsira kune hutano hwedu.

Maitiro ekudya nzungu

Nzungu ruomba

Nzungu dzinogona kudyiwa nenzira dzinoverengeka:

  • Raw, yakananga kubva kuhombodo. Inofanira kukangwa kare kuitira kuti uwane ma antioxidants uye nekuvandudza kunhuwirira kwayo.
  • Mune kirimu fomu, inozivikanwa se nzungu ruomba, Inodyiwa munzvimbo zhinji dzepasirese, kungave mumuto, kupfeka kana kuwaridza pachigunwe.
  • Mafuta enzungu. Iyo ine hunyoro uye hune hutano hwakanyanya, yakanaka yekuwedzera kune chero saradhi kana kuwedzera kubata kune chero muto.
Nyaya inoenderana:
Izvo zvivakwa zvepistachio

Nzungu dzimba

Apple

Nzungu rine macalorie akawanda, iyo inoshandura kuita hutano hwakanaka uye hwakaringana kuti igare zuva rese. Kwemagiramu zana echigadzirwa tinowana mazana mazana mashanu ane mazana manomwe nenomwe emakirori.

Iyo inewo zvicherwa, antioxidants uye mavitamini. Inopa monounsaturated mafuta, kunyanya oleic acid.

Sezvatakataura, aya mafuta akakwana kubvisa cholesterol yakaipa uye kuwedzera cholesterol yakanaka, Yakakwana kune avo vese vanhu vanotambura nenyaya iyi yekumusoro.

Vanopa mapuroteni, akakosha amino acids ekukura uye kusimudzira. Kune rimwe divi, kwave paine zvidzidzo zvinoona kuti chikafu ichi chinogona kubatsira kudzivirira gomarara remudumbu, hosha dzinodzikira, Alzheimer's, hutachiona hutachiona kana hosha yemoyo, uye zvese nekuda kwesveratrol, chinhu chinowanikwa mukati.

Izvo hazvina basa kuti unozvidya sei, usakanganwa kudya michero iyi midiki nenzira ine mwero, yakakwana kutichengeta takagwinya, kuwedzera kune masaradhi, kugadzira rako nzungu ruomba kana kuwana mafuta akapfuma kubika pane grill.


Izvo zviri muchinyorwa zvinoomerera pamisimboti yedu ye tsika dzekunyora. Kuti utaure chikanganiso tinya pano.

Makomendi gumi, siya zvako

Siya yako yekutaura

Your kero e havazobvumirwi ichibudiswa.

*

*

  1. Inotarisira iyo data: Miguel Ángel Gatón
  2. Chinangwa cheiyo data: Kudzora SPAM, manejimendi manejimendi.
  3. Legitimation: Kubvuma kwako
  4. Kutaurirana kwedata
  5. Dhata yekuchengetedza: Dhatabhesi inobatwa neOccentus Networks (EU)
  6. Kodzero: Panguva ipi neipi iwe unogona kudzora, kupora uye kudzima ruzivo rwako

  1.   Adriana Chavez akadaro

    Ndine makore makumi mashanu ndinorwara nehutachiona, nzungu dzandingadya dzakadii, ndinorema 50 kilos uye ndinoyera 68. Ndatenda zvikuru

    1.    Kufuridzira akadaro

      Shamwari, ini ndinofunga iwe unofanirwa kunge uchigadzirira Mariro, zvinopesana nevanhu vane matambudziko ehutachiona saka haugone kuidya. Ndinokukurudzira kuti udzikise kushushikana kwekudya macarrotts pamwe nehukuru hwenzungu uye uchaona kuti unoderedza sei kushushikana ne90%, kurasikirwa nehuremu panguva imwe chete nenzira ine hutano uye kukubatsira kurwisa chero dambudziko rehutachiona. Saka pari zvino taura zvakanaka Kwenzungu kana uchida HUPENYU HWAKANAKA.

      1.    YOLANDA akadaro

        ndinokutendai neese makomendi ... asi chenjerai! ... avo vanotaura maonero, vanoitsigira sei? Ndedzipi kuferefetwa kwesainzi kuri pamusoro pazvo? Ini ndinotenda kuti inofanirwa kunyorwa nemutoro mukuru. Ndatenda

        1.    Blanca Helena Fonseca akadaro

          Ah! masayendisiti vadzidzi, asi hapana munhu anga aine izwi rekupedzisira kumedza nzungu. Chinhu chega chinoparidzwa nemunhu wese ndechekuti nzungu idhayeti kuti uderedze huremu, asi chii chikonzero chekugadzirira mariro. Wow. Iko hakuna rutsigiro chero, saka zviri nani kuramba uchidya nzungu, netarisiro nenzungu, saka tinodya fiber, yakanakisa mudumbu rematumbo uye kuisirwa vhitamini E.
          . A uye ini ndinotambura ne hypothyroidism.

  2.   Oscar Arria akadaro

    Ndakavhiyiwa colon mu gore nehafu yapfuura; iwe une chipingaidzo mukoloni uye diverticula. Ini ndinonyatsoda kudya nzungu, hazvina zvazvinobatsira kuidya mumamiriro angu?

  3.   nelsa akadaro

    ZVANDINONYANYA KUNYANYA KUNAI, ASI KUSAVIRA KWANGU KUNE KUTI HENYU INOSHANDISWA KUDZIDZA KUWANDA NEKUTI VAKANDIUDZIRA NEZVAKABATSIRWA NEZVANHU PABVUNZO YEKUSVIRA UYE ZVAZVINOKUDZIDZWA .... NDAKAMIRIRA MHINDURO YAKO… NDATENDA.

  4.   micaela akadaro

    mmm. Ini ndangoshanyira peji rino nekuti ndakadzidza ku trilce uye ivo vakandisiira basa rekuziva nezvazvo !!

  5.   muenzi akadaro

    Mhoro . Peanut inobatsira here kana uchirwara ne polycythemia vera? Kwaziso

  6.   Ignatius Infante akadaro

    Ndine urombo asi handibvumirane nezvimwe zvirevo. Semuenzaniso, mukadzi ane nhumbu ane chikonzero chakawanda chekudya nzungu uye munyori wenyaya anoomerera kuti inopesana nevakadzi vane nhumbu. Nzungu dzine huwandu hwakawanda hwefates, inozivikanwawo se folic acid, iyo inodzivirira kusakwana kwemitsipa mu "fetus". Uye chechipiri, munhu anotambura nematombo achabatsirwawo nekudya chikafu ichi. Idzi ruzivo rwandakaona pamapeji akati wandei emishonga uye chikafu. Kwaziso.

  7.   tahionat zvigadzirwa akadaro

    Ndinobvumirana naIgnacio Infante. Nzungu dzine folic acid uye vanoikurudzira munguva yese yepamuviri ...

  8.   samy ramirez akadaro

    Eya, iwo chaiwo mubvunzo ndewekuti nzungu dzinodzikira uremu, ehe kana kwete, ndizvo zvandiri kuda kuziva.

    1.    Sarah Valencia akadaro

      nzungu hadzirema. nzungu dzine huwandu hweMagetsi 571 kcal 2385 kJ. Izvo zvakawandisa sezvo iine 2385 macalorie ayo akaenzana nekudya mabhanana makumi maviri nemana uye kuti bhanana rega rega riine zana macalorie.

  9.   Gery akadaro

    MaCalorie akafanana, kana iwe uchida kudzikira uremu unofanirwa kutarisa kune izvo zvinhu zvinowedzera kusvika kune akazara macalorie, tichienzanisa nzungu nebhanana hazviite, nekuti macalorie ebhanana akavakirwa pamakabohydrate, uye iyo yenzungu mumafuta epolyunsaturated uye mapuroteni ... Huwandu hwemakoriori hungave hukuru kupfuura bhanana, asi bhanana rine makabhohaidhiretsi mazhinji .. Naizvozvo kana ukadya mabhanana makumi maviri nemaviri uchapfuura shuga (makabhohaidhiretsi) pachinzvimbo kana iwe uchidya zvakaenzana macalorie munzungu, iwe unodarika mumafuta mazhinji ane mafuta ane hutano, uye mapuroteni anowedzera mhasuru yako ... Uye kupfuura mu carbs hakubatsiri nekuti muviri wako unongoda 24% yeizvi pazuva Naizvozvo, kuwanda kwemakoriyori muchikafu kunofanirwa kuongororwa mukati mezvekudya zvinovaka muviri, chii chinoita kuti uve mafuta hakusi kuwandisa kwemakoriori, ndizvo zvinoita macalorie iwayo. Nzungu mubatsiri mukuru kwandiri nekuti zvinondibatsira kunatsiridza kudya kwangu kweprotein, nzungu dzinogara dziri mafuta ane hutano uye dzakapfuma mumapuroteni ayo, zvisinei necaloric huwandu, anobatsira zvakanyanya kudzikisa huremu nekuti anowedzera yako mhasuru fiber. Kwaziso

    1.    Gabriel akadaro

      Iyo quilombo yeyuniti yaunayo, usati wapa pfungwa muzvikamu, dzidza zvishoma.

  10.   Carlos Gamarra del Carpio akadaro

    Zera RANGU RINE MAKORE makumi matanhatu nematanhatu ekuberekwa kwemurume, NDINONZWISISA KIDHIYO KIDHIYA KUKUNDIKANA NDINOGONA Kudya MAPENYU)

  11.   wasa akadaro

    enda kune anoona nezvehutano ..

  12.   Johane Danieri akadaro

    Ndine makore gumi nemashanu, ndinopima 15 cm uye ndinorema 164 kg. Nyanzvi yangu yezvokudya anoti ndinodya ½ mukombe wenzungu, kunyangwe mafuta angu akajairika, haana kunyanya kuwanda

  13.   Johane Danieri akadaro

    Wezvehutano wangu aida rubatsiro, ma akandiudza kuti ndidye ½ mukombe wenzungu kunyangwe zvaive zvakajairika mafuta haasi dem
    asciated

  14.   katy akadaro

    Ndinoda kuziva kuti nzungu dzinodzikira here

  15.   katy akadaro

    maitiro ekushandisa kurasikirwa nehuremu

  16.   Jose Valdes akadaro

    Vanofanira kuziva kuti nzungu dzine goitrogens idzo dzisingafanirwe kudyiwa nevanhu vane matambudziko ehutachiona… .. zvandisina chokwadi nazvo ndechekuti kukangwa kwadzo kunodzipedza….

  17.   mafalda akadaro

    husiku hwakanaka .. Ndine nzungu butter .. kwegore .. rakachengetwa mufiriji .. ndichaziva sei kuti rakanganisika?

  18.   NELSON MORA akadaro

    Munhu ane CONSTANT Migraine ANOGONA KUSVIRA MUPENYU KANA HOTRO

  19.   Clara Ines Escobar akadaro

    Chenjerera migraine, inogona kunge iri chirwere cheshuga. Inopa kutyisa musoro.

  20.   Mary Esther Woollett akadaro

    Munhu ane hypothyroidism akarambidzwa kubva nzungu (isina kuvharwa, michero isina kugadzirwa), uye kana zvirizvo, nei?

  21.   Alejandra akadaro

    Mhoroi… Ndine hypothyroidism uye ndinoda nzungu …… Pane munhu angandiudza kuti "nei?" Handikwanise kuishandisa… Kukwazisa nekutenda