8 Hutano Zvekudya Zvinokuvadza Kana Ukadya Zvakawanda

Zvemukati

• 1. Omega-3 neOiri Mafuta
• 2.Tuna (Yese Nyowani uye Yakagadzirwa)
• 3. Sinamoni
• 4. Nutmeg
• 5. Kofi
• 6. Chiropa
• 7. Cruciferous Muriwo
• 8. Brazil Nuts
• Tora Meseji Yekumba

Kune zvakawanda zvekudya zvine hutano zvakanyanya kunze uko.

Zvisinei, zvakakosha kuchengeta mupfungwa kuti zvimwe haisi nguva dzose zvirinani.

Zvimwe zvekudya zvinogona kukunakira zvine mwero, asi zvinokuvadza zvakanyanya muzvakawanda.

Heano zvisikwa zvisere zvine hutano zvine hutano izvo zvinogona kukukuvadza iwe kana ukadya zvakawandisa zvacho.

1. Omega-3 neOiri Mafuta

Omega-3 fatty acids akakosha kuhutano hwedu.

Ivo vanorwira kuzvimba mumuviri, vanoita basa rakakosha mukukura kwehuropi uye kudzikisa njodzi yehosha yemoyo, kungodoma mashoma (,,).

Sezvo zvikafu zvakawanda zvakaderera mu omega-3, zvinowedzera zvave kuwana mukurumbira ().

Izvo zvakajairika zvinowedzera zvinosanganisira omega-3 capsules anogadzirwa kubva kuhove, hove chiropa uye algae.

Nekudaro, yakawandisa omega-3 inogona kukuvadza. Iyo yakajairwa dosi masosi kubva ku6-6 gramu pazuva, asi kutora zvakaringana kusvika 13-14 magiramu pazuva kunogona kuve neropa-kutetepa mhedzisiro muvanhu vane hutano (,).

Izvi zvinogona kuve njodzi, kunyanya kune vanhu vanowanzo buda ropa kana vari kutora ropa-kutetepa mishonga ().

Uyezve, kutora huwandu hwehove chiropa oiri kunogona kukonzera kuwandisa vhitamini A kudya, izvo zvinogona kukonzera vhitamini A huturu. Izvi zvinonyanya kunetsekana kuvana uye vakadzi vane nhumbu (,).

Pazasi Pazasi:

Omega-3 fatty acids akakosha kune hutano hwakanaka. Nekudaro, yakawandisa omega-3 inogona kuve neropa-kutetepa mhedzisiro. Mafuta ehove zvakare akakwirira muvhitamini A, ayo anogona kuve nengozi muhuwandu hwakawanda.

2.Tuna (Yese Nyowani uye Yakagadzirwa)

Tuna hove ine mafuta iyo inowanzoonekwa seine hutano. Iyo yakanaka sosi ye omega-3 fatty acids uye yakanyanya kwazvo mu protein.

Nekudaro, tuna inogona zvakare kuve nematanho akakwirira eakasvibisa ezvakatipoteredza anonzi methylmercury ().

Pamatanho epamusoro, methylmercury iuropi chepfu iyo inogona kukonzeresa yakawanda yakaipa mhedzisiro yehutano. Izvi zvinosanganisira kunonoka kukura kwevana, matambudziko ekuona, kushomeka kwekubatana uye kutadza kunzwa uye kutaura (,).

Hove dzehove hombe dzine mercury yakanyanya, nekuti inovaka mumatumbu avo nekufamba kwenguva. Aya maTunh akakura anokwanisa kupihwa kwauri se premium fish steaks kana kushandiswa muSushi.

Toni diki dzine huwandu hwakaderera hwemekiyuri, uye dzinogona kunge dziri mumakani.

Kune maviri akakosha mhando tini yakakoshwa, uye yavo ye mercury zvemukati zvinosiyana (,):

• White tuna: Chiedza muvara uye kazhinji chinouya kubva kune albacore hove. White tuna ine kanokwana kana nekashanu nguva iyo mercury inowanikwa mune light tuna.
• Chiedza tuna: Chiedza tuna ine zvishoma zvishoma mercury pane chena tuna. Iyo yakasviba neruvara uye kazhinji haina kubva kune albacore hove.

Iyo yepamusoro yekuchengetedza muganho we methylmercury yevanhu ndeye 0.1 micrograms pakirogiramu yehuremu hwemuviri.

Izvi zvinoreva kuti 25 kg (55 lb) mwana aigona chete kudya imwe 75 g (2.6 oz) kushumirwa kwetineni, chena tuna tuna mazuva ese 19. Chero chipi zvacho chinopfuura ichi chinodarika chakatemwa chepamusoro muganho ().

Vakadzi vane pamuviri nevana vanorayirwa kuti vadzikise kudya kwavo kwemugungwa zvine mercury kusapfuura kaviri pavhiki ().

Kune mamwe akati wandei ehove ayo akapfuma mu omega-3 fatty acids, asi kashoma kuti ishatiswe ne mercury. Izvi zvinosanganisira salmon, mackerel, sardines uye trout.

Pazasi Pazasi:

Tuna ine zvakawanda zvakakosha zvinovaka muviri. Nekudaro, inogona zvakare kuve yakasvibiswa ne methylmercury nekuda kwekusvibiswa kwemakungwa.

3. Sinamoni

Sinamoni inonaka, inowanzoshandiswa zvinonhuwira zvinogona kunge zviine mishonga.

Iyo yakakwira ma antioxidants uye yakaratidzirwa kurwisa kuzvimba uye kudzikira kweshuga yeropa. Kudya sinamoni kwave kuchizobatanidzwa nenjodzi yakadzikira yehosha yemwoyo, chirwere cheshuga, kenza uye neurodegenerative hosha (,,,,).

Nekudaro, sinamoni ine huwandu hwakawanda hwekomboni inonzi coumarin, inogona kukuvadza mumadhosi makuru.

Kune maviri akakosha mhando dzesinamoni, aine akasiyana huwandu hwecoumarin (21,,,):

• Cassia: Iyo inozivikanwawo sesinamoni yenguva dzose, Cassia sinamoni ine huwandu hwakawandisa hwecoumarin.
• Ceylon: Inozivikanwa sesinamoni yechokwadi, Ceylon ndiyo isingawanzo kuitika pane izvo zviviri. Iyo yakadzika kwazvo mu coumarin.

Iko kunoshivira kwemazuva ese kwecoumarin kuri 0.1 mg pa kg yehuremu hwemuviri. Kudya zvakawanda kupfuura izvo zvinogona kukonzera chiropa chepfu uye cancer ().

Kubva pane zvinoregererwa kudya kwezuva nezuva, hazvikurudzirwe kudya anopfuura 0.5-2 magiramu eCassia sinamoni zuva rega rega. Nekudaro, iwe unogona kudya kusvika kumagiramu mashanu (1 teaspoon) yeCeylon sinamoni pazuva.

Kudya zvinopfuura izvo kwakanaka nguva nenguva, senge kana imwe nzira yekubheka inoda izvozvo. Asi yakawanda haifanirwe kudyiwa kakawanda.

Pazasi Pazasi:

Sinamoni ine antioxidant-yakapfuma uye yakabatana kune akati wandei marubatsiro ehutano. Asi zvakare iine coumarin, inogona kukuvadza mumadhosi makuru. Pamhando mbiri dzesinamoni, Ceylon sinamoni ine coumarin shoma.

4. Nutmeg

Nutmeg ispice ine kuravira kwakasarudzika. Inowanzo shandiswa mukudya kweKisimusi senge eggnog, makeke uye puddings.

Nutmeg ine kemikari inonzi myristicin, inova chinhu chepfungwa.

Mune madosi epasi, nutmeg inopa kuravira kuzvikafu pasina kukanganisa hutano. Asi mumadhora makuru, nutmeg inogona kukonzera myristicin chepfu.

Migumisiro ye myristicin chepfu inosanganisira kufenda, moyo arrhythmias, kuda kurutsa, dzungu, kurwadziwa uye kuona zvisizvo (,).

Kudya zvinopfuura gumi magiramu e nutmeg mune imwechete kugara hazvikurudzirwe. Dosi dzakakwirira kupfuura idzo dzakaratidzirwa kukonzera zviratidzo zvehuturu ().

Pazasi Pazasi:

Nutmeg inoshandiswa kuravira chikafu zhinji. Mune yakaderera madhizaini, haina kukanganisa hutano. Nekudaro, nutmeg ine myristicin, iyo inogona kukonzeresa muchetura mumadosi makuru.

5. Kofi

Kofi chinwiwa chinoshamisa chakatakurwa nema antioxidants uye nezvimwe zvinoshanda.

Yakave yakabatanidzwa nezvakawanda zvehutano mabhenefiti, kusanganisira kudzikisira njodzi yezvirwere zveropa, mhando 2 chirwere cheshuga uye neurodegenerative hosha (,,).

Chinhu chinoshanda mukofi yakajairwa ndeye caffeine, nekapu imwe neimwe iine avhareji ye80-120 mg. Kudya kwezuva nezuva kwe400 mg inowanzoonekwa seyakachengeteka.

Zvisinei, kudya zvinopfuura 500-600 mg pazuva kunogona kuva kwakanyanyisa. Izvi zvinogona kukurisa huta, zvichikonzera kushaya hope, kuvhunduka, kugumbuka, kurwadziwa mudumbu, kurova kwehana uye kudedera kwemhasuru ().

Huwandu hwecaffeine hunodiwa kuti uwane iyi mhedzisiro hwakasiyana zvakasiyana pakati pevanhu.

Vamwe vanogona kunwa kofi yakawanda sezvavanoda, nepo vamwe vachiona zviratidzo nezvidiki zvecaffeine.

Pazasi Pazasi:

Kofi yave ichibatanidzwa kune zvakawanda zvehutano zvinobatsira. Nekudaro, yakawanda caffeine inogona kukonzeresa mhedzisiro kune vamwe vanhu.

6. Chiropa

Mitezo ndiyo inovaka muviri kwazvo mhuka, uye chiropa ndicho chinopa hutano pane zvese.

Iyo yakafuma kwazvo mune zvakawanda zvakakosha zvinovaka muviri, senge iron, B12, vitamini A nemhangura.

Nekudaro, iyo 100 gramu chikamu chechiropa chemombe chine kanopfuura katanhatu iyo yakakurudzirwa kudya kwekudya (RDI) yevhitamini A, uye ka7 iyo RDI yemhangura ().

Vitamin A ivhitamini inonyunguduka ine mafuta, zvichireva kuti inochengetwa mumiviri yedu. Naizvozvo, kuwandisa kunogona kukonzera zviratidzo zvevhitamini A chepfu.

Zviratidzo izvi zvinogona kusanganisira matambudziko ekuona, kurwadziwa kwepfupa uye kuwedzera njodzi yekutyoka, kusvotwa uye kurutsa ().

Kudya mhangura yakawandisa kunogona kukonzera huturu hwemhangura. Izvi zvinogona kutungamira mukushushikana kweiyo oxidative uye neurodegenerative shanduko, uye zvinogona kuwedzera njodzi yechirwere cheAlzheimer (,,).

Kunyangwe hazvo chiropa chine hutano hwakanyanya uye hune hutano, chinofanirwa kwete inopedzwa zuva nezuva. Kudya kamwe chete pasvondo zvakakwana.

Pazasi Pazasi:

Chiropa chine zvakawanda zvakakosha zvinovaka muviri. Nekudaro, yakafuma kwazvo muvhitamini A nemhangura, izvo zvinogona kukonzeresa matambudziko muhuwandu hwakawanda.

7. Cruciferous Muriwo

Cruciferous miriwo mhuri yemagreen iyo inosanganisira broccoli, zvinomera zveBrussels, kare, kabichi uye collard magidhi.

Aya mavegi akabatanidzwa nezvakawanda zvehutano zvinobatsira, senge yakaderedzwa njodzi yekenza uye chirwere chemwoyo (,,).

Cruciferous miriwo inoita chikamu chikuru chevanhu vanodya miriwo zuva nezuva. Ivo vakavewo vanozivikanwa kwazvo sezvinhu zvinosanganisa mumhando dzakasiyana dzegirini smoothies uye matsva emiriwo majusi.

Zvakadaro, makemikari ari mumiriwo aya anonzi thiocyanate anogona kukanganisa kugona kwemuviri kutora ayodini. Izvi zvinogona kubatsira kumamiriro anonzi hypothyroidism (,).

Hypothyroidism inoratidzirwa neiyo isingashande thyroid gland. Zviratidzo zvinosanganisira yakawedzera utachiona gland, kuwedzera uremu, kuzvimbirwa, ganda rakaoma uye kuderedzwa masimba mazinga (,).

Kunyangwe cruciferous miriwo senge broccoli ine hutano hwakanaka, kuwedzera yakakwira zviyero kumasmoothies kana majusi egirini zvinogona kupa mukudyiwa kukuru kwemakomponi aya.

Vanhu vane hanya nematambudziko ehutachiona vanofanirwa kudzivirira kunwa miriwo iyi yakawanda kwazvo.

Pazasi Pazasi:

Cruciferous miriwo ine hutano uye ine hutano. Nekudaro, iwo ane thiocyanates, ayo anogona kuvharira kunwa iodhini. Vanhu vane matambudziko ehutachiona havafanirwe kudya akawandisa aya maveji.

8. Brazil Nuts

Miti yeBrazil iri pakati pezvakanakisa zvekudya zve selenium.

Selenium yakakosha yekuteedzera chinhu, asi inogona kuve ine chepfu mumari yakawanda (,).

Izvo zvinokurudzirwa kudya kwemazuva ese selenium ndeye 50-70 micrograms / zuva revakuru. Pamusoro pezvo, iyo yekumusoro yekushivirira yekudyira kwakachengeteka ingangoita mazana matatu emakirogiramu / zuva revakuru (47,).

Imwe nati hombe yeBrazil inogona kuve neanosvika 95 micrograms eselenium. Izvi zvinopfuura chiyero chezuva nezuva chevakuru, uye chinopfuura katatu huwandu hunodiwa nevana.

Kudya 4-5 chete nzungu dzeBrazil dzinogona kusiya munhu mukuru pamuganhu wepamusoro wekutora selenium yakachengeteka, saka hazvikurudzirwe kuti udye zvinopfuura izvozvo.

Zviratidzo zve selenium chepfu zvinosanganisira kurasikirwa kwebvudzi nezvipikiri, nyaya dzekugaya uye kunetseka kwendangariro ().

Pazasi Pazasi:

Miti yeBrazil ine selenium, inova chinhu chakakosha kutsvaga. Nekudaro, selenium ine chepfu mune yakawanda huwandu. Naizvozvo, mashoma chete eBrazil nzungu anofanirwa kudyiwa zuva rega rega.

Tora Meseji Yekumba

Zvikafu zviri pane izvi zvese zvine hutano hwakanaka.

Nekudaro, nekuda kwekuti chimwe chinhu chine hutano muzvishoma, hazvireve kuti zviyero zvakakura zvine hutano.

Kana zvasvika kune chikafu, zvakawanda zviri kwete nguva dzose zvirinani.