8 makuru ehutano mabhenefiti ezai uye tafura yekudya
Zvemukati
Zai rakapfuma mumapuroteni, mavitamini A, DE uye B yakaoma, selenium, zinc, calcium uye phosphorus, ichipa zvakanakira hutano hwakadai sekuwedzera kwemhasuru, kuvandudza immune system uye kudzikisa kunwa kwecholesterol mumatumbu
Kuti uwane mabhenefiti ayo, zvinokurudzirwa kuti mazai matatu kusvika ku7 akazara anodyiwa pasvondo, achikwanisa kudya yakakwira huwandu hwemazai machena, pane mapuroteni awo. Uye zvakare, zvakakosha kuyeuka kuti kunwa kusvika kune zai rimwe pazuva hakuwedzere cholesterol uye hakukuvadze hutano hwemwoyo. Ona rumwe ruzivo nezve huwandu hwakakurudzirwa hwezai pazuva.
Kubatsira kukuru
Iwo makuru ehutano mabhenefiti ane hukama nekugara uchishandisa mazai ndeaya
- Kuwedzera kwemhasuru, nekuti iyo sosi huru yemapuroteni uye mavhitaminzi eiyo B yakaoma, izvo zvakakosha kupa simba kumuviri;
- Kufarira kuonda, nekuti yakapfuma mumapuroteni uye inobatsira kuwedzera kunzwa kwekuguta, ichikonzera zvikamu zvezvikafu kuderera;
- Kudzivirira zvirwere zvakaita segomarara nekuvandudza immune system zviitiko, sezvo yakafuma mune antioxidants yakadai sevitamin A, D, E uye B yakaoma, amino acids akadai sa tryptophan uye tyrosine, uye zvicherwa zvakaita selenium uye zinc;
- Kuderedza kunwa kwecholesterol mumatumbo, nekuti yakafuma mu lecithin, iyo inoshanda mune metabolism yemafuta. Uye zvakare, zvimwe zvidzidzo zvinoratidza kuti kugara uchishandisa mazai kunogona kubatsira kuwedzera mwero wecholesterol yakanaka, HDL;
- Kudzivirira kukwegura kusati kwasvika, nekuti yakafuma selenium, zinc uye mavhitaminzi A, D uye E, ayo anoshanda se antioxidants, anodzivirira emahara kukuvara kwakanyanya kumasero;
- Anorwa anemia, sezvo iine ayoni, vhitamini B12 uye folic acid, zvinova zvinovaka muviri zvakakosha izvo zvinoumba kuumbwa kwemasero matsvuku eropa;
- Inochengetedza hutano hwepfupa, sezvo yakafuma mu calcium ne phosphorus, kudzivirira zvirwere zvakaita se osteoporosis uye osteopenia, mukuwedzera pakutarisira hutano hwemazino;
- Inovandudza ndangariro, maitiro ekuziva uye kudzidza, sezvo yakafuma mu tryptophan, selenium uye choline, iyo yekupedzisira iri chinhu chinotora chikamu mukuumbwa kweacetylcholine, yakakosha neurotransmitter yehuropi inoshanda. Uye zvakare, zvimwe zvidzidzo zvinoratidza kuti zvinogona kudzivirirawo zvirwere zvakaita seAlzheimer uye nekufarira kukura kwetsinga dzemucheche, semuenzaniso.
Izai rinowanzo pesana chete mukukanganiswa nealbumin, inova puroteni inogona kuwanikwa muzai machena.
Tarisa uone izvi uye zvimwe zvakanakira zai muvhidhiyo inotevera uone kuti ungaita sei kudya kwezai:
Ruzivo rwehutano
Iyi tafura inotevera inoratidza kuumbwa kwehutano yeyuniti yezai (60g) zvinoenderana nenzira iyo zai rakagadzirirwa:
| Zvikamu mu1 zai (60g) | Zai rakabikwa | Yakabikwa zai | Yakabatira zai |
Makorori | 89.4 kcal | 116 kcal | 90 kcal |
| Mapuroteni | 8 g | 8.2 g | 7.8 g |
| Mafuta | 6.48 g | 9.24 g | 6.54 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Cholesterol | 245 mg | 261 mg | 245 mg |
| Vhitamini A | 102 mcg | 132.6 mcg | 102 mcg |
| Vhitamini D | 1.02 mcg | 0.96 mcg | 0.96 mcg |
| Vhitamini E | 1.38 mg | 1.58 mg | 1.38 mg |
| Vhitamini B1 | 0.03 mg | 0.03 mg | 0.03 mg |
| Vhitamini B2 | 0.21 mg | 0.20 mg | 0.20 mg |
| Vhitamini B3 | 0.018 mg | 0.02 mg | 0.01 mg |
| Vhitamini B6 | 0.21 mg | 0.20 mg | 0.21 mg |
| B12 vhitamini | 0.3 mcg | 0.60 mcg | 0.36 mcg |
| Folates | 24 mcg | 22.2 mcg | 24 mcg |
| Potassium | 78 mg | 84 mg | 72 mg |
| Calcium | 24 mg | 28.2 MG | 25.2 MG |
| Phosphor | 114 mg | 114 mg | 108 mg |
| Magnesium | 6.6 mg | 7.2 mg | 6 MG |
| Iron | 1.26 mg | 1.32 mg | 1.26 mg |
| Zingi | 0.78 mg | 0.84 mg | 0.78 mg |
| Selenium | 6.6 mcg | - | - |
Pamusoro peizvi zvinovaka muviri, zai rakapfuma mu choline, riine 477 mg muzai rose, 1.4 mg mune chena uye 1400 mg mune iyo yolk, ichi chikafu chinoenderana zvakananga nebasa rehuropi.
Izvo zvakakosha kuti utaure kuti kuti uwane mabhenefiti ese ataurwa, zai rinofanirwa kuve chikamu cheyakadzikama uye ine hutano chikafu, uye munhu anofanira kupa mukana kugadzirira aine mashoma huwandu hwemafuta, senge zai tsvina uye iro rakapwanya zai, semuenzaniso.
Yakakurudzirwa Nesu
Teriflunomide
