6 Zvikonzero Nei Mazai Chiri Chikafu Chakanyanya panePuraneti

Zvemukati

• 1. Mazai Ose Ari Pakati Pezvikafu Zvinovaka Muviri Panyika
• 2. Mazai Kuvandudza Cholesterol Yako Mbiri uye usasimudze Njodzi Yako Yechirwere Chemwoyo
• 3. Mazai Akatakurirwa NeCholine, Chinokosha Muviri weBongo
• 4. Mazai Ane Yakakwira-Yemhando Mapuroteni Neakakwana Amino Acid Mbiri
• 5. Mazai Akatakurirwa NaLutein naZeaxanthin, Anodzivirira Maziso
• 6. Mazai eBreakfast Anogona Kukubatsira Iwe Kurasikirwa neMuviri Wenyama
• Haasi Mazai Ose Akafanana
• Icho Chinokosha

Mazai ane hutano zvekuti anowanzo kunzi "zvakasikwa multivitamin."

Iyo zvakare ine yakasarudzika antioxidants uye ine simba huropi zvinovaka muviri izvo vanhu vazhinji vanoshomeka mukati.

Heano zvikonzero zvitanhatu nei mazai ari pakati pezvikafu zvine hutano pasi.

1. Mazai Ose Ari Pakati Pezvikafu Zvinovaka Muviri Panyika

Rimwe chete zai rine mhando inoshamisa yezvinhu zvinovaka muviri.

Muchokwadi, zvinovaka muviri zviri imomo zvinokwana kushandura sero rimwe chete rakasangana kuita huku yehuku.

Mazai anotakurirwa mavitamini, zvicherwa, mapuroteni emhando yepamusoro, mafuta akanaka nezvimwe zvakasiyana zvinozivikanwa.

Rimwe zai hombe rine (1):

• Vitamini B12 (cobalamin): 9% yeiyo RDA
• Vitamini B2 (riboflavin): 15% yeiyo RDA
• Vhitamini A: 6% yeRDA
• Vitamini B5 (pantothenic acid): 7% yeiyo RDA
• Selenium: 22% yeiyo RDA
• Mazai anewo hushoma hweanenge mavitamini ega ega uye mamineral anodikanwa nemuviri wemunhu, kusanganisira calcium, iron, potasium, zinc, manganese, vitamin E, folate uye zvimwe zvakawanda.

Zai rakakura rine mazana manomwe makumi manomwe emakoriori, ane magiramu matanhatu epuroteni yemhando yepamusoro, magiramu mashanu emafuta uye anoteedzera huwandu hwemakabhohaidhiretsi.

Zvakakosha kwazvo kuti uzive kuti dzinenge dzose zvinovaka muviri dziri mune iyo yolk, chena ine mapuroteni chete.

Ose mazai ane hutano hunoshamisa, iine huwandu hwakakura kwazvo hwezvinhu zvinoenzaniswa nemakoriori. Izvo zvinovaka muviri zvinowanikwa mumazai, nepo vachena vacho vari vazhinji mapuroteni.

2. Mazai Kuvandudza Cholesterol Yako Mbiri uye usasimudze Njodzi Yako Yechirwere Chemwoyo

Chikonzero chikuru chinoita kuti vanhu vayambirwe nezvemazai ndechekuti anotakurirwa cholesterol.

Rimwe zai hombe rine 212 mg yecholesterol, inova yakawanda kana ichienzaniswa nezvimwe zvekudya zvakawanda.

Nekudaro, zvekudya zvekudya zvecholesterol zvine hushoma pamwero wecholesterol muropa ().

Chiropa chako chinogadzira cholesterol, zuva rega rega. Mari inogadzirwa zvinoenderana nekuti unodya zvakadii.

Kana iwe ukawana yakawanda cholesterol kubva muchikafu, chiropa chako chinogadzira zvishoma. Kana iwe usingadye cholesterol, chiropa chako chinogadzira yakawanda yacho.

Chinhu chacho ndechekuti, zvidzidzo zvakawanda zvinoratidza kuti mazai anonyatso kuvandudza yako cholesterol chimiro.

Vanosimudza HDL (iyo "yakanaka") cholesterol uye vanowanzo shandura LDL (iyo "yakaipa") cholesterol kune yakakura subtype iyo isinganyanyobatanidzwa neyakawedzera njodzi yehosha yemwoyo (,,).

Ongororo dzakawanda dzakaongorora kuti kudya mazai kunokanganisa sei chirwere chemoyo uye haina kuwana hukama pakati pevaviri (,, 8).

Pane kupokana, mazai akabatanidzwa nehutano hunobatsira.

Imwe ongororo yakawana kuti kudya mazai matatu akazara pazuva kwakaderedza insulin kushora, kwakasimudza HDL uye kwakawedzera saizi yeLDL zvikamu mune vanhu vane metabolic syndrome ().

Zvisinei, zvimwe zvidzidzo zvinoratidza kuwedzera kwengozi yehosha yemoyo muvanhu vane chirwere cheshuga. Izvi zvinoda kumwe kutsvagurudza hazvo uye pamwe hazvishande kune yakaderera-carb chikafu, icho chinogona, mune dzakawanda zviitiko, kudzosera mhando 2 chirwere cheshuga (,,).

Zvidzidzo zvinoratidza kuti mazai anonyatsovandudza chimiro checholesterol. Vanosimudza HDL (yakanaka) cholesterol uye vanowedzera saizi yeLDL zvikamu, izvo zvinofanirwa kudzikisa njodzi yehosha yemoyo.

3. Mazai Akatakurirwa NeCholine, Chinokosha Muviri weBongo

Choline chidiki-chinozivikanwa chikafu chinowanzo kuve chakamisikidzwa neB-yakaoma mavitamini.

Choline chinhu chinovaka muviri chakakosha kuhutano hwevanhu uye chinodikanwa pamatanho akasiyana mumuviri.

Izvo zvinodikanwa kuti zvigadzirise iyo neurotransmitter acetylcholine uye zvakare iri chikamu chemasero membranes.

Iyo yakaderera choline inodyiwa yakave yakabatanidzwa muzviropa zvechiropa, chirwere chemwoyo uye neurological kusagadzikana ().

Ichi chikafu chinogona kunge chakanyanya kukosha kune vakadzi vane nhumbu. Zvidzidzo zvinoratidza kuti yakaderera choline inodyiwa inogona kusimudza njodzi yeiyo neural chubhu hurema uye inotungamira kudzikira kwekuziva kwekuita mumwana ().

Vanhu vazhinji havawani yakakwana choline. Semuenzaniso, kumwe kuongorora mune vakadzi vane pamuviri, vakadzi veCanada vakaona kuti chete 23% yakasvika pakudya kwakaringana kwecholine ().

Kwakanakisa sosi ye choline mune yekudya aya mazai emazai uye nyama yechiropa. Rimwe zai hombe rine 113 mg ye choline.

Choline chinhu chakakosha zvinovaka muviri izvo vanhu vashoma vanowana zvakakwana. Mazai emazai sosi yakanaka kwazvo ye choline.

4. Mazai Ane Yakakwira-Yemhando Mapuroteni Neakakwana Amino Acid Mbiri

Mapuroteni ndiwo makuru ekuvaka emuviri uye anoshanda ese echimiro uye anoshanda zvinangwa.

Iwo anosanganisira amino acids ayo akabatanidzwa pamwechete, akafanana nemabheji pane tambo, uyezve akapetwa kuita akaomarara maumbirwo.

Kune angangoita makumi maviri nesere amino acids anoshandiswa nemuviri wako kuvaka mapuroteni awo.

Zvipfumbamwe zveizvi hazvigone kugadzirwa nemuviri uye zvinofanirwa kuwanikwa kubva mukudya. Ivo vanozivikanwa seakakosha amino acids.

Iko kunaka kweprotein sosi kunoonekwa neyakaenzana huwandu hweaya akakosha amino acids. Protein sosi iyo iine ese iwo mune akakodzera ratios ndeye yepamusoro-mhando sosi yeprotein.

Mazai ari pakati pezvakanyanya kunaka mapuroteni mune chikafu. Muchokwadi, kukosha kweiyo biological (chiyero cheprotein mhando) inowanzo kuongororwa nekuchienzanisa nemazai, ayo anopiwa iwo akakwana zvibodzwa zana ().

Mazai chinhu chakanakisa sosi yeprotein, ine ese akakosha amino acids mune akakodzera magariro.

5. Mazai Akatakurirwa NaLutein naZeaxanthin, Anodzivirira Maziso

Kune maviri antioxidants mumazai ayo anogona kuve nesimba rekudzivirira pameso.

Iwo anonzi lutein uye zeaxanthin, ese ari maviri anowanikwa muiyo yolk.

Lutein uye zeaxanthin vanowanzo kuwanda muiyo retina, chikamu chekunzwa cheziso, kwavanochengetedza maziso kubva kuzuva rinokuvadza ().

Aya antioxidants anoderedza zvakanyanya njodzi yekuora kwemacular uye cataract, zviri zvimwe zvezvikonzero zvekukanganisa kuona uye kupofu kune vakwegura (,,).

Mune kumwe kuongorora, kudya 1.3 mazai emazai pazuva kwemasvondo e4,5 kwakawedzera huwandu hweropa rezaxanthin ne114-142% uye lutein ne28-50% ().

Mazai akakwirira kwazvo muma antioxidants lutein uye zeaxanthin, ayo anogona kudzikisira zvakanyanya njodzi yekuparara kwemacular uye cataract.

6. Mazai eBreakfast Anogona Kukubatsira Iwe Kurasikirwa neMuviri Wenyama

Mazai anongova nezvakawanda chete zvemacarhydrate, asi akawanda mapuroteni nemafuta.

Ivo vanonwisa kwazvo pachiyero chinonzi satiety index, inova chiyero chekuti zvikafu zvakadii zvinopa satiety (8).

Neichi chikonzero, hazvishamise kuona zvidzidzo zvinoratidza kuti kudya mazai emangwanani kunogona kutungamira kukurasikirwa nemafuta.

Mune kumwe kuongorora, vakadzi makumi matatu vakawandisa kana vakafutisa vakadya chikafu chamangwanani chemazai kana emabhero. Ose emangwanani aive neakaenzana macalorie.

Vakadzi vari muboka rezai vakanzwa kuzara uye vakadya mashoma macalorie ezuva rese uye kwemaawa makumi matatu nematanhatu anotevera ().

Mune kumwe kudzidza kwakaenderera kwemavhiki masere, kudya mazai pakudya kwekuseni kwakatungamira pakurasikirwa nehuremu zvichienzaniswa neakaenzana macalorie kubva kubhagels. Boka rezai ():

• Yakarasika 65% yakawanda huremu hwemuviri.
• Yakarasika 16% mamwe mafuta emuviri.
• Yakanga iine 61% kuderera kukuru muBMI.
• Wakave ne34% yakakura kudzikiswa muchiuno chiuno (mucherechedzo wakanaka kune ane ngozi dumbu mafuta).

Mazai ari kuguta chaizvo. Nekuda kweizvozvo, kudya mazai pakudya kwekuseni kunogona kudzikisa kudya kwekoriori mumashure mezuva uye kukurudzira kurasikirwa kwemafuta.

Haasi Mazai Ose Akafanana

Zvakakosha kuchengeta mupfungwa kuti haasi mazai ose akasikwa akaenzana.

Hens dzinowanzo kumudzwa mumafekitori, dzakachengetwa uye dzinodyiswa zviyo-zvakavakirwa chikafu chinoshandura chekupedzisira chikafu chinoumba mazai avo. Zviri nani kutenga omega-3 mazai akafumiswa kana akafudzwa, ayo ane hutano uye hutano.

Nekudaro, akajairika epamashopu mazai achiri sarudzo yakanaka kana iwe usingakwanise kana kuwana mamwe acho.

Izvo zvinovaka muviri zvemazai zvinoenderana nekuti sheshe dzaidyiswa sei. Omega-3 akafumiswa kana kufudzwa mazai anowanzo kuve akapfuma muhutano hwakanaka.

Icho Chinokosha

Mazai ndedzimwe dzezvikafu zvinovaka muviri zvaunogona kuwana, zvichipa chero mavitamini nemamineral aunoda.

Kuisa pamusoro zvinhu, mazai akadhura, kuravira zvinotyisa uye kuenda nechose chero chikafu.

Ivo chaizvo chikafu chakasarudzika.