Nei Mazai Akakunakira? Izai-Ceptional Superfood

Zvemukati

• Mazai Haakonzere Hosha Yemwoyo
• Mazai Akapfuma mune yakasarudzika Antioxidants
• Mazai Ari Pakati Pezvakanyanya Kudya MuPlanet
• Mazai Ari Kuzadza uye Anokubatsira Iwe Kuderedza Kurema
• Izai-Ceptional Superfood

Zvikafu zvakawanda zvine hutano zvakave zvisina kunaka madhimoni munguva yakapfuura, kusanganisira mafuta ekokonati, chizi uye nyama isina kugadzirwa.

Asi pakati pemienzaniso yakaipisisa ndezvekunyeperwa nezve mazai, zvinova zvimwe zvezvinhu zvine hutano pasi pano.

Mazai Haakonzere Hosha Yemwoyo

Nhoroondo, mazai akaonekwa seasina hutano nekuti ane cholesterol.

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

Nekudaro, zvidzidzo zvakawanda zvakaratidza kuti cholesterol yemudhara iri mumazai haina kukanganisa zvakanyanya mwero wecholesterol muropa.

Muchokwadi, mazai anosimudza yako "yakanaka" HDL cholesterol uye inoshandura yako "yakaipa" LDL cholesterol kubva kune diki uye gobvu kuenda kune yakakura, iri benign (,,).

Kumwe kuongorora kwezvidzidzo gumi nemanomwe pamusoro pekudyiwa kwezai uye hutano zvakawana pasina kubatana pakati pemazai uye kana chirwere chemwoyo kana sitiroko mune vamwe vanhu vane hutano ().

Uyezve, zvimwe zvidzidzo zvakawanda zvakatungamira kumhedziso imwechete (5).

Kunyangwe zvisiri izvo zvekufungidzira nezve mazai munguva yakapfuura, kuadya hakuna hukama nechirwere chemwoyo.

Mazai Akapfuma mune yakasarudzika Antioxidants

Mazai anonyanya kupfuma mune maviri antioxidants lutein uye zeaxanthin.

Aya antioxidants anoungana muziso reziso uko kwaanodzivirira kubva kune rinokuvadza zuva uye nekudzora njodzi yezvirwere zvemaziso senge macular degeneration uye cataract (,,).

Mune kumwe kuongorora, kuwedzera neavhareji ye1.3 mazai emazai pazuva kwemasvondo e4,5 akawedzera mwero weropa we lutein ne 28-50% uye zeaxanthin ne114-142% ().

Kana iwe uchida kudzidza nezve zvimwe zvekudya izvo zvakanaka kune rako ziso hutano, tarisa ichi chinyorwa.

Mazai ane akawanda ma antioxidants lutein uye zeaxanthin, ese ari maviri anoderedza zvakanyanya njodzi yako yekukanganisika kwemaziso ane chekuita nezera.

Mazai Ari Pakati Pezvakanyanya Kudya MuPlanet

Chimbofunga nezvazvo, zai rimwe rine zvese zvinovaka muviri uye mabara ekuvakisa anodikanwa kuti akure huku yehuku.

Mazai anotakurwa nemapuroteni epamusoro-soro, mavitamini, zvicherwa, mafuta akanaka uye zvakasiyana siyana zvinoteedza zvinovaka muviri.

Izai hombe rine (10):

• Makoriori makumi manomwe nenomwe chete, ane magiramu mashanu emafuta uye magiramu matanhatu eprotein ane ese mapfumbamwe akakosha amino acids.
• Akapfuma musimbi, phosphorus, selenium uye mavitamini A, B12, B2 uye B5 (pakati pevamwe).
• Inenge 113 mg ye choline, chinhu chakakosha kwazvo muuropi.

Kana iwe ukafunga kuisa mazai mukudya kwako, ita shuwa kuti udye omega-3-akafumiswa kana kufudzwa mazai. Ivo vane hutano hwakawanda.

Ita shuwa yekudya iyo yolks, nekuti iine zvakaringana zvese zvinovaka muviri.

Mazai ane ese mapfumbamwe anokosha amino acids, akanyatsoiswa mavitamini uye mamineral uye ari pakati pezvakanakisa sosi ye choline iwe yaunogona kuwana. Omega-3-akafumiswa kana kufudzwa mazai ndiwo akanakisa.

Mazai Ari Kuzadza uye Anokubatsira Iwe Kuderedza Kurema

Mazai anokwira kumusoro pachiyero chinonzi satiety index, zvinoreva kuti mazai anonyanya kugona kukuita kuti unzwe kuguta uye kudya mashoma macalorie (5).

Zvakare, ivo vanongova nemaronda akawandisa emakabohydrate, zvinoreva kuti havangasimudze huwandu hweropa rako.

Mune chidzidzo mumakumi matatu evakadzi vakawandisa kana vakafutisa vakadzi vaidya bagel kana mazai pakudya kwemangwanani, iro boka rezai rakazopedzisira rodya zvishoma panguva yekudya kwemasikati, kuzorora kwezuva uye kwemaawa anotevera makumi matatu nematanhatu ().

Mune kumwe kuongorora, vanhu vakawandisa vakafuta vaisarori uye vakapihwa mazai maviri (340 macalorie) kana mabhegi emangwanani ().

Mushure memavhiki masere, boka rinodya mazai rakawana zvinotevera:

• 61% kuderedzwa kukuru muBMI
• 65% kuwedzera kuonda
• 34% kuderera kukuru muchiuno sekamu
• 16% yakakura kuderedzwa kwemafuta emuviri

Uyu mutsauko waive wakakosha kunyangwe ese mabiko emangwanani aive nenhamba yakafanana yemacalorie.

Taura zvakapusa, kudya mazai inzira yakanaka yekudzora uremu pane yakaderedzwa-koriori chikafu.

Mazai chikafu chinovaka muviri, chine mapuroteni ane simba rakasimba mukuguta. Zvidzidzo zvinoratidza kuti kudya mazai pakudya kwekuseni kunogona kukubatsira kuonda.

Izai-Ceptional Superfood

Mazai akasarudzika ane hutano, uremu-kurasikirwa hushamwari uye yakakwira ma antioxidants.

Kana iwe uchida zvimwe zvikonzero zvekudya mazai, iwo zvakare anodhura, enda nechero chero chikafu uye kuravira kukuru.

Kana chero chikafu chakakodzera kunzi chikafu chepamusoro, mazai.