Nei Chiropa Chine Nutrient-Dense Superfood

Zvemukati

• Chii Chinonzi Chiropa?
• Chiropa Icho Chinhu Chikuru Chinobva Muhuwandu hweZvino
• Chiropa Chinopa Yakakwira-Yemhando Protein
• Chiropa Chine Mashoma Makorori Kupfuura Zvimwe Zvakawanda Zvinyama
• Kunetseka Kunowanzoitika Nekudya Chiropa
• Chiropa Chingasave Chemunhu wese
• Vakadzi vane nhumbu
• Avo NeGout
• Maitiro Ekuisanganisira Chiropa Mukudya Kwako
• Icho Chinokosha

Hazvisi zvekudya zvakawanda zvinokodzera zita rekuti "superfood." Zvisinei, chiropa ndechimwe chazvo.

Pane imwe nzvimbo yakakurumbira uye yakakosheswa sosi yekudya, chiropa chakadonha.

Izvi zvinosuruvarisa nekuti chiropa isimba rekuvaka muviri. Yakapfuma mumapuroteni, mashoma macalorie uye akarongedzwa akakosha mavitamini uye mamineral.

Ichi chinyorwa chinotarisa zvakadzama chiropa uye nei uchifanira kuchizvibatanidza mukudya kwako.

Chii Chinonzi Chiropa?

Chiropa inhengo yakakosha muvanhu nemhuka. Iyo inowanzo chikamu chikuru chemukati uye ine akawanda akakosha mabasa, anosanganisira:

• Kugadzira chikafu chakagayiwa kubva mudumbu
• Kuchengeta glucose, iron, mavitamini uye zvimwe zvakakosha zvinovaka muviri
• Kuchenesa nekubvisa zvinodhaka uye chepfu kubva muropa

Chiropa, pamwe nedzimwe nyama dzemuviri, yaimbove chikafu chakakurumbira. Nekudaro, nyama dzemhasuru izvozvi dzinowanzo kuve dzinofarirwa pamusoro penyama yemuviri.

Kunyangwe iri kuderera kwayo mukurumbira, chiropa chingangodaro chiri chimwe chezvikafu zvine huturu hwakanyanya pasi.

Vanhu vanowanzo tarisa kumichero nemiriwo yevhithamini nemaminerari, asi chiropa chinovapfuura vese maererano nehutano hwemukati.

Chishoma chechiropa chinopa zvinopfuura zana muzana reRDI yezvakawanda zvakakosha zvinovaka muviri. Iyo zvakare yakapfuma mune yemhando yepamusoro mapuroteni uye yakaderera macalorie (1).

Chiropa chakachipa uye chinowanikwa nyore nyore kubva kuzvitoro nezvitoro. Nepo zvipuka zvakawanda zvemhuka zvichikwanisa kudyiwa, zvinowanzoitika imombe, huku, dhadha, gwayana nenguruve.

Chiropa chingangodaro chiri chikafu chine huturu hwakanyanya muvhu. Iyo yakazara nezvakakosha zvinovaka muviri, zvakapfuma mumapuroteni uye mashoma mumakori.

Chiropa Icho Chinhu Chikuru Chinobva Muhuwandu hweZvino

Hutano hutano hwechiropa hwakasiyana.

Heano mishonga inowanika mu3.5-ounce (100-gramu) yekushandira yemombe chiropa (1):

• Vhitamini B12: 3,460% yeiyo RDI. Vitamin B12 inobatsira kuumbwa kwemasero matsvuku eropa uye DNA. Inobatanidzwawo muhutano hutano hwehuropi (2).
• Vhitamini A: 860-1,100% yeiyo RDI. Vitamin A yakakosha pakuona zvakajairika, immune immune uye kubereka. Inobatsirawo nhengo dzakaita semwoyo neitsvo kushanda nemazvo (3).
• Riboflavin (B2): 210-260% yeiyo RDI. Riboflavin yakakosha mukuvandudza kwemaseru uye basa. Inobatsirawo kushandura chikafu kuita simba (4).
• Folate (B9): 65% yeiyo RDI. Folate chinhu chinovaka muviri chakakosha icho chinoita basa mukukura kwemasero uye kuumbwa kweDNA (5).
• Iron: 80% yeiyo RDI, kana 35% yevakadzi vezera rekuenda kumwedzi. Iron ndeimwe yakakosha zvinovaka muviri iyo inobatsira kutakura okisijeni kutenderedza muviri. Simbi iri muchiropa iheme iron, irwo rudzi runonyanyosvinwa nemuviri (6,).
• Mhangura: 1,620% yeiyo RDI. Mhangura inoshanda sekiyi yekumisikidza maenzymes akati wandei, ayo anobva abatsira kugadzirisa kugadzirwa kwesimba, iron metabolism uye nekushanda kwehuropi (8).
• Choline: Chiropa chinopa zvese Zvakaringana Kudya (AI) kwevakadzi uye zvinenge zvese zvevarume (AI inoshandiswa nekuti hapana humbowo hwakakwana hwekumisikidza RDI). Choline yakakosha mukusimudzira huropi uye chiropa chinoshanda (, 10).

Chiropa chinopa zvinopfuura iyo RDI yevhitamini B12, vhitamini A, riboflavin uye mhangura. Iyo zvakare yakapfuma mune yakakosha michero folate, iron uye choline.

Chiropa Chinopa Yakakwira-Yemhando Protein

Mapuroteni akakosha kuhupenyu uye anowanikwa mune chero chikamu chemuviri. Zvinotarisirwa kugadzira nekugadzirisa maseru uye kushandura chikafu kuita simba.

Inopfuura chikamu chimwe muzvina chechiropa chemombe chakagadzirwa nemapuroteni. Uyezve, ipuroteni yemhando yepamusoro, sezvo ichipa zvese zvakakosha amino acids.

Amino acids ndiwo anovaka anoumba mapuroteni. Mamwe maamino acids anogona kugadzirwa mumuviri, asi ayo anozivikanwa seakakosha amino acids anofanira kubva mukudya.

Kudya kwakanyanya kweprotein kwakaratidzwa kubatsira nekudzikisa uremu, sezvo kuchideredza nzara uye chishuwo. Uyezve, protein yakawanikwa kugutsa nzara zvirinani pane mafuta kana carbs ().

Uyezve, kuwanda kweproteinini kunogona kuwedzera yako metabolic rate, kana iyo nhamba yemakoriri ayo muviri wako unoshandisa kuita ().

Kuve neakakwira metabolic rate zvinoreva kuti iwe unoshandisa akawanda macalorie, ayo anogona kubatsira pakurasikirwa nehuremu, kunyanya kana zvabatanidzwa pamwe neakadzikira koriori kudya.

Chekupedzisira, kuwanda kweproteinini kunogona kubatsira kuvaka mhasuru uye kudzivirira pakurasikirwa nemhasuru uchirasikirwa nehuremu (, 14,).

Chiropa chinhu chikuru sosi yemhando yepamusoro mapuroteni. Kudya kwakanyanya kweprotein kwakaratidzwa kuwedzera mwero wemetabolism, kuderedza kudya, kubatsira kuvaka mhasuru uye kuchengetedza mhasuru panguva yekudzikira uremu.

Chiropa Chine Mashoma Makorori Kupfuura Zvimwe Zvakawanda Zvinyama

Pakati pekoriori, chiropa ndechimwe chezvikafu zvakanyanya-zvine huturu zviripo.

Muchokwadi, zvinowanzo kudyiwa nyama yemhasuru zvine hutano mukuenzanisa.

Iyo 3.5-ounce (100-gramu) sirloin steak kana gwayana chop rine makirori anopfuura mazana maviri.

Chiyero chakafanana chechiropa chemombe chine ma 175 macalorie chete, zvese zvichipa nzira yakawanda yevhithamini imwe chete uye zvicherwa zvakawanda kupfuura sirloin steak kana gwayana (16, 17).

Paunenge uchideredza kudya kwekoriori, iwe unogona kazhinji kupotsa pane yakakosha chikafu. Naizvozvo, zvakakosha kusarudza chikafu chine chikafu.

Kunyange chikafu chizhinji chiine mapuroteni epamusoro-soro kana mavitamini nemaminerari, hapana chikafu chimwe chine mhando imwechete kana huwandu hwechikafu sechiropa.

Uyezve, kudya chikafu chine michero yakawanda asi macalorie mashoma akaratidzwa kudzikisa nzara ().

Chiropa chakaderera mumafuta zvakare. Chete inokwana makumi maviri neshanu muzana yemakori ayo anouya kubva kumafuta, achienzaniswa ne50-60% yemakoriyori mune nyama negwayana.

Pa koriori, chiropa ndechimwe chezvinhu zvine chikafu-chakakora chikafu chakakomberedza. Inofananidzwa nenyama yemhasuru, yakaderera mumacalorie nemafuta uye yakakwirira kwazvo maererano neevitamin nemaminerari.

Kunetseka Kunowanzoitika Nekudya Chiropa

Vanhu vazhinji vane kunetseka pamusoro pekudya chiropa uye vanoshamisika kana zvisina hutano.

Mumwe wemibvunzo yakajairika ndeyekuti iyo cholesterol yemukati iri dambudziko.

Kunyange chiropa chakazara mu cholesterol, iyi haisi nyaya kune vanhu vazhinji.

Vanhu vaimbotenda kuti cholesterol muchikafu inokonzera chirwere chemwoyo. Zvisinei, kumwe kutsvagurudza kwazvino kwakaratidza kuti izvi hazvisi zvechokwadi kune ruzhinji rwevanhu (,).

Mazhinji cholesterol ane hukama nechirwere chemwoyo anonyatso kugadzirwa mumuviri. Uye kana iwe uchidya zvekudya zvine cholesterol yakawanda, muviri wako unoburitsa zvishoma kuchengetedza bhalanzi ().

Nekudaro, kwakatenderedza chikamu chechina chevanhu chinoita kunge chinonyanya kunetseka necholesterol muzvikafu. Kune vanhu ava, kudya chikafu chine cholesterol-kunogona kuwedzera ropa cholesterol ().

Chimwe chinowanzo kunetsa nezvekudya chiropa ndechekuti ine zvine chepfu.

Zvisinei, chiropa hachichengeti chepfu. Asi, basa rayo nderekugadzirisa chepfu uye kuita kuti ive yakachengeteka kana kuishandura kuita chimwe chinhu chinogona kubviswa zvakachengeteka mumuviri.

Mukupedzisa, chepfu iri muchiropa haisi nyaya, uye haifanire kudzivirirwa nekuda kwechikonzero ichi.

Zvinowanzotarisirwa pamusoro pechiropa zvinosanganisira kuti ine cholesterol yakawanda uye inogona kuchengeta chepfu. Nekudaro, iyo cholesterol yemukati haisi nyaya kune vanhu vazhinji, uye haichengetedze chepfu.

Chiropa Chingasave Chemunhu wese

Kune mamwe mapoka angangoda kudzivirira kudya chiropa.

Vakadzi vane nhumbu

Kunetsekana nezve kuchengetedzeka kwechiropa chinodyiwa panguva yekuzvitakura zvinonyanya kukonzerwa neayo vhitamini A yezviri mukati.

Kudyiwa kwepamusoro kwevhitamini A yakagadzirirwa, mhando inowanikwa muchiropa, yakabatanidzwa nehurema hwekuzvarwa. Asi, njodzi chaiyo haina kujeka, uye kumwe kutsvagurudza kunodiwa ().

Zvakangodaro, zvinongotora 1 ounce (30 gramu) yechiropa chemombe kusvika padanho rinoremekedzwa rekutora vhitamini A panguva yepamuviri. Iyi imari shoma kwazvo, saka huwandu hunofanira kuongororwa (3).

Kunyangwe zvingave zvakachengeteka kudya shoma rechiropa nguva nenguva panguva yekuzvitakura, zvinodikanwa kuti uve wakangwarira.

Avo NeGout

Gout rudzi rweArthritis inokonzerwa nehupamhi hweuric acid muropa. Zviratidzo zvinosanganisira kurwadziwa, kuomarara uye kuzvimba mumajoini.

Chiropa chakakwira muma purines, ayo anoumba uric acid mumuviri. Saka zvakakosha kudzikisira kutora kwako kana uine gout.

Nekudaro, kana iwe ukasatambura negout, kudya chiropa hazvingazokonzeri izvozvo. Kunyange zvinhu zvakati wandei zvichikwanisa kuwedzera njodzi yako yekukura gout, zvekudya zvinongoverengera angangoita gumi nemaviri ematambudziko ().

Zvinogona kunge zviri nani kudzivirira chiropa panguva yekuzvitakura. Kunyangwe chiropa chisingaite kuti chikonzere gout, zvingave zvine musoro kuzvidzivirira kana uchinge watotambura negout.

Maitiro Ekuisanganisira Chiropa Mukudya Kwako

Chiropa chine kuravira kwakasarudzika, uko vamwe vanhu vanoda uye vamwe vanovenga.

Heano mamwe mazano ekuti ungaiise sei mukudya kwako:

• Pan-yakabikwa: Chiropa chinoshanda mushe kana pan-yakabikwa nehanyanisi.
• Spaghetti Bolognese: Chiropa chinogona kutemwa kana kuchekwa uye zvobva zvasanganiswa nenyama yenguva dzose. Mhuru yemombe kana yehuku inoshanda zvakanyanya.
• Burgers: Sezvakaita Bolognese, cheka kana sanganisa chiropa wochisanganisa nemombe yepasi kuti ugadzire burger zvine hutano.
• Wedzera yakawanda yemwaka: Kuwedzera mizhinji yezvinonhuwira uye makwikwi akasimba kunogona kubatsira kuvanza kuravira kwayo.
• Shandisa gwayana kana mhuru chiropa: Vaviri vane hunhu hwakaipisisa pane hwemombe.
• Soak chiropa mumukaka kana ndimu muto usati wabika: Izvi zvinoderedza kunaka kwayo kwakasimba.

Kunyangwe iwe uchifarira kuravira kwechiropa kana kuti kwete, kune nzira dzakawanda dzekuzvisanganisa mukudya kwako.

Icho Chinokosha

Chiropa chikafu chisina kunyatsonaka. Iyo yakaderera macalorie uye yakafuma mune yemhando yepamusoro mapuroteni, ese iine huwandu hunoshamisa hwezvakakosha zvakakosha.