Bowa wa oyisitara ndi bowa wokoma komanso wathanzi womwe umakonda kugwiritsidwa ntchito kuphika. Amatha kuphikidwa, kukazinga, kuzifutsa, ndi mchere, pomwe sataya zakudya zawo komanso zopindulitsa. Mosiyana ndi azibale ake a m'nkhalango, izi zimapezeka nthawi iliyonse pachaka.
Ubwino wa bowa wa oyisitara mthupi umakhala momwe umapangidwira, wokhala ndi mavitamini ndi michere yambiri. Kukhalapo kwa michere kumathandiza kulimbitsa chitetezo cha mthupi komanso kupewa matenda osiyanasiyana. Kudya bowa kumapatsa thupi zinthu zamoyo komanso ma amino acid. Chogulitsa sichikhala ndi poizoni. Bowa wa mzikuni ndi wokonzeka kudya komanso wotetezeka.
Zakudya za caloriki komanso bowa wa oyisitara
Bowa wa oyisitara ndi wopanda mafuta. 100 g wa bowa watsopano ali ndi 33 kcal.
Mtengo wa zakudya:
- mapuloteni - 3.31 g;
- mafuta - 0,41 g;
- chakudya - 3.79 g;
- madzi - 89.18 g;
- zakudya zamagetsi - 2.3 g
Chifukwa cha kusinthidwa kwotsatira kwa bowa, zopatsa mphamvu mu 100 g zamtunduwu zimasintha motere:
| Mankhwala | Zakudya za calorie komanso zakudya zopatsa thanzi |
| Bowa la oyisitara wowiritsa | 34.8 kcal; mapuloteni - 3.4 g; mafuta - 0,42 g; chakudya - 6.18 g. |
| Mafinya oyisitara oyisitara | Makilogalamu 126; mapuloteni - 3.9; mafuta - 10.9 g; chakudya - 3.1 g. |
| Bowa la oyisitara wolimba | 29 kcal; mapuloteni - 1.29 g; mafuta - 1.1 g; chakudya - 3.6 g. |
| Bowa la oyisitara wokazinga | Makilogalamu 76; mapuloteni - 2.28 g; mafuta - 4.43 g; chakudya - 6.97 g. |
Mavitamini
Ubwino wa bowa oyisitara umabwera chifukwa cha kapangidwe kake ka mankhwala. Mavitamini ndi ma microelements ali ndi phindu m'thupi ndipo amateteza kumatenda ambiri.
Bowa wa oyisitara uli ndi mavitamini otsatirawa:
| Vitamini | kuchuluka | Maubwino amthupi |
| Vitamini A. | 2 μg | Bwino masomphenya, regenerates zaminyewa zaminyewa ndi zimagwira ntchito zosiyanasiyana mucous, nawo mapangidwe mano ndi mafupa. |
| Beta carotene | 0.029 mg | Amapanga vitamini A, amawoneka bwino, amakhala ndi antioxidant. |
| Vitamini B1, kapena thiamine | 0.125 mg | Amachita nawo kagayidwe kabakiteriya, amawongolera dongosolo lamanjenje, amalimbitsa matumbo am'mimba. |
| Vitamini B2, kapena riboflavin | 0.349 mg | Bwino kagayidwe, kuteteza mucous zimagwira ntchito zosiyanasiyana, amatenga mbali mu mapangidwe maselo ofiira. |
| Vitamini B4, kapena choline | 48.7 mg | Imawongolera njira zamagetsi mthupi. |
| Vitamini B5, kapena pantothenic acid | 1.294 mg | Oxidizes chakudya ndi mafuta zidulo, bwino khungu. |
| Vitamini B6, kapena pyridoxine | 0.11 mg | Imalimbitsa chitetezo chamthupi komanso chitetezo chamthupi, imathandiza kuthana ndi kukhumudwa, imagwira nawo ntchito popanga hemoglobin, komanso imathandizira kuphatikiza mapuloteni. |
| Vitamini B9, kapena folic acid | 38 magalamu | Imalimbikitsa kusinthika kwamaselo, amatenga nawo gawo pakupanga mapuloteni, amathandizira mapangidwe abwino a mwana wosabadwayo panthawi yapakati. |
| Vitamini D, kapena calciferol | 0.7 μg | Imalimbikitsa kuyamwa kwa calcium ndi phosphorous, kumawongolera khungu, kumagwira nawo ntchito yamanjenje, imayambitsa kupindika kwa minofu. |
| Vitamini D2, kapena ergocalciferol | 0.7 μg | Amapereka mafupa athunthu, amawonjezera kulimbana ndi matenda, amachititsa kuti thupi liziyenda bwino. |
| Vitamini H, kapena biotin | 11.04 μg | Nawo zimam'patsa mphamvu ndi mapuloteni kagayidwe, nthawi magazi shuga, bwino mkhalidwe wa tsitsi, khungu ndi misomali. |
| Vitamini PP, kapena nicotinic acid | 4.956 mg | Amayendetsa kagayidwe kamadzimadzi, amachepetsa mafuta m'magazi. |
| Betaine | 12.1 mg | Bwino khungu, kuteteza khungu nembanemba, kumalimbitsa mitsempha, normalizes acidity chapamimba. |
Kuphatikiza kwa mavitamini mu bowa wa oyisitara kumakhudza thupi, kulimbitsa chitetezo cha mthupi komanso kukonza magwiridwe antchito am'kati. Vitamini D imayendetsa bwino minofu ndikulimbitsa minofu ya minofu, yomwe imathandiza kwambiri othamanga.
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Macro ndi ma microelements
Kapangidwe ka bowa kumaphatikiziranso zinthu zazikulu ndi zazing'ono zofunikira kuti thupi likhale labwino komanso kuwonetsetsa kuti ziwalo zonse ndi machitidwe ake ndizofunikira. 100 g ya mankhwala ali ndi macronutrients otsatirawa:
| Macronutrient | kuchuluka | Maubwino amthupi |
| Potaziyamu (K) | 420 mg | Zimayendetsa ntchito yamtima, zimachotsa poizoni ndi poizoni. |
| Kashiamu (Ca) | 3 mg | Imalimbitsa minofu ya mafupa ndi mano, imapangitsa kuti minofu ikhale yolimba, imasokoneza chisangalalo chamanjenje, komanso imagwira nawo ntchito magazi. |
| Pakachitsulo (Si) | 0.2 mg | Nawo mapangidwe minofu connective, kumawonjezera mphamvu ndi elasticity Mitsempha, bwino magwiridwe a ubongo, khungu, misomali ndi tsitsi. |
| Mankhwala enaake (Mg) | 18 mg | Amayang'anira kagayidwe kake ka protein ndi carbohydrate, amachepetsa mafuta m'thupi, amachepetsa kupindika. |
| Msuzi (Na) | 18 mg | Normalizes asidi-m'munsi ndi elektrolyte bwino, nthawi zonse za excitability ndi minofu contraction, kumalimbitsa mitsempha. |
| Phosphorus (P) | 120 mg | Amachita nawo kaphatikizidwe ka mahomoni, amapanga mafupa, amawongolera kagayidwe kake, ndikuwongolera zochitika muubongo. |
| Mankhwala (Cl) | 17 mg | Amayendetsa bwino madzi ndi asidi, amachepetsa ma erythrocyte, amayeretsa chiwindi cha lipids, amatenga nawo gawo pakukondera, komanso amalimbikitsa kutulutsa mchere. |
Tsatani zinthu mu 100 g wa bowa wa oyisitara:
| Tsatirani chinthu | kuchuluka | Maubwino amthupi |
| Zotayidwa (Al) | 180.5 magalamu | Zimalimbikitsa kukula ndi chitukuko cha mafupa ndi zaminyewa zaminyewa, zimakhudza magwiridwe antchito a michere ndi m'mimba m'mimba. |
| Mpweya (B) | 35.1 μg | Amagwira nawo ntchito yopanga mafupa, amalimbitsa. |
| Vanadium (V) | 1.7 mcg | Amayendetsa zamadzimadzi ndi zamadzimadzi kagayidwe, amachepetsa mafuta m'thupi, amathandizira kuyenda kwa maselo am'magazi. |
| Chitsulo (Fe) | 1.33 mg | Nawo hematopoiesis, ndi gawo la hemoglobin, normalizes ntchito ya minofu ndi mantha dongosolo, kulimbana ndi kutopa ndi kufooka kwa thupi. |
| Cobalt (Co) | 0.02 μg | Nawo DNA kaphatikizidwe, amalimbikitsa kuwonongeka kwa mapuloteni, mafuta ndi chakudya, kumapangitsa kukula kwa maselo ofiira, ndi nthawi ntchito ya adrenaline. |
| Manganese (Mn) | 0.113 mg | Amachita nawo makutidwe ndi okosijeni, amawongolera kagayidwe kake, amachepetsa kuchuluka kwa mafuta m'thupi, komanso amaletsa mafuta omwe amapezeka m'chiwindi. |
| Mkuwa (Cu) | 244 μg | Amapanga maselo ofiira ofiira, amatenga nawo mbali mu collagen synthesis, amateteza khungu, amathandizira kupanga chitsulo mu hemoglobin. |
| Chidwi (Mo) | 12.2 mcg | Zimalimbikitsa ntchito ya michere, imachotsa uric acid, imagwira nawo mavitamini, imathandizira magazi. |
| Mpweya (Rb) | 7.1 μg | Zimayambitsa ma enzyme, zimakhala ndi antihistamine, zimathandizira njira zotupa m'maselo, komanso zimawongolera magwiridwe antchito am'mitsempha yam'mimba. |
| Selenium (Se) | 2.6 mcg | Imalimbitsa chitetezo chamthupi, imachedwetsa ukalamba, ndipo imalepheretsa kukula kwa zotupa za khansa. |
| Mphamvu (Sr) | 50.4 μg | Amalimbitsa minofu ya mafupa. |
| Titaniyamu (Ti) | 4.77 mcg | Imabwezeretsa kuwonongeka kwa mafupa, imakhala ndi antioxidant, imafooketsa zochita zaulere pama cell amwazi. |
| Zamadzimadzi (F) | 23.9 mcg | Imalimbitsa chitetezo cha mthupi, minofu ya mafupa ndi enamel ya mano, imachotsa zopitilira muyeso ndi zolemetsa, imathandizira kukula kwa tsitsi ndi msomali. |
| Chromium (Kr) | 12.7 mcg | Nawo kagayidwe lipids ndi chakudya, kumachepetsa mafuta m'thupi, ndipo kumapangitsa minofu kusinthika. |
| Nthaka (Zn) | 0,77 mg | Amayang'anira kuchuluka kwa shuga wamagazi, amakhala ndi fungo labwino komanso kukoma, amalimbitsa chitetezo cha mthupi, amateteza ku matenda ndi ma virus. |
Zakudya zamagulu zamafuta (mono- ndi disaccharides) pa 100 g ya mankhwala - 1.11 g.
Kupangidwa kwa amino acid
| Amino acid ofunikira komanso osafunikira | kuchuluka |
| Arginine | 0.182 g |
| Valine | 0.197 g |
| Mbiri | 0,07 g |
| Isoleucine | 0,1212 g |
| Leucine | 0.168 g |
| Lysine | 0.126 g |
| Methionine | 0,042 g |
| Threonine | 0,14 g |
| Yesani | 0,042 g |
| Phenylalanine | 0,1212 g |
| Alanin | 0,239 g |
| Aspartic asidi | Magalamu 0,295 |
| Glycine | 0.126 g |
| Asidi a Glutamic | 0,632 g |
| Mapuloteni | 0,042 g |
| Serine | 0.126 g |
| Tyrosine | 0.084 g |
| Cysteine | 0,028 g |
Mafuta a asidi:
- zimalimbikitsa (palmitic - 0,062 g);
- mankhwala opatsirana (omega-9 - 0.031 g);
- polyunsaturated (omega-6 - 0.123 g).
Zothandiza zimatha bowa wa oyisitara
Mankhwalawa ali ndi mchere wambiri wamchere, mavitamini, mafuta, mapuloteni ndi chakudya, zomwe ndizofunikira kuti thupi lizigwira ntchito bwino.
Madzi omwe ali m'matupi a zipatso za oyisitara amakhala ndi bakiteriya ndipo amalepheretsa kukula kwa E. coli. Bowa limakhudza kwambiri magwiridwe antchito am'mimba ndi m'mimba. CHIKWANGWANI chomwe chimapangidwa chimatsuka matumbo ku poizoni ndi zinthu zapoizoni.
Mafuta ochepa amalepheretsa kuchuluka kwa mafuta m'thupi komanso amathandiza kupewa matenda a atherosclerosis.
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Ubwino wa bowa wa mzikuni:
- normalizes kuthamanga kwa magazi;
- kumalimbitsa chitetezo cha mthupi ndikuthandizira kulimbana ndi ma virus;
- amachepetsa shuga;
- bwino kagayidwe;
- amachepetsa chiopsezo cha matenda a atherosclerosis;
- ankachitira mankhwala helminthiasis;
- kumathandiza masomphenya;
- normalizes ntchito ya mtima dongosolo.
M'magulu awo, bowa wa oyisitara ali pafupi ndi nyama ya nkhuku, chifukwa chake amaphatikizidwa pazakudya zamasamba ndi zowonda.
Bowa amakwaniritsa bwino njala, ndi okoma mtima komanso opatsa thanzi. Ndipo kuchuluka kwa ma calorie ochepa kumathandiza kuti mugwiritse ntchito bowa wa oyisitara pamndandanda wazakudya. Vitamini PP imalimbikitsa kuwonongeka kwamafuta mwachangu komanso kutulutsa thupi.
Anthu omwe amasamalira thanzi lawo amayenera kudya bowawa nthawi zonse, popeza bowa wa oyisitara amakhala ndi mavitamini ndi michere yambiri kuposa mbewu zamasamba zilizonse.
Mavitamini okwanira amathandizira kwambiri dongosolo lamanjenje, imathandizira magwiridwe antchito a ubongo ndikuthandizira kuthetsa kutopa.
Kupezeka kwa polysaccharides mu bowa wa oyisitara kumathandiza kupewa khansa. Madokotala amalimbikitsa kudya bowa panthawi yokonzanso chemotherapy.
Amayi ambiri amagwiritsa ntchito bowa wa oyster kunyumba zodzikongoletsera. Masks opangidwa ndi zamkati mwa bowa amakhala ndi phindu pakhungu: perekani chakudya, chotsitsimutsani ndikupatsanso mphamvu.
Zovuta komanso zotsutsana
Mowirikiza, bowa amatha kupangitsa m'mimba kapena m'mimba kukhumudwa ndi kutsekula m'mimba ndi flatulence.
Zoyipa zimatha kudziwonetsera zokha ngati zimachita zovuta.
Sikoyenera kudya bowa kwa anthu omwe ali ndi matenda amtima, komanso ana aang'ono. Amayi apakati ayenera kukaonana ndi dokotala asanadye bowa wa oyisitara.
Ndikofunika kukumbukira kuti bowa sayenera kudyedwa popanda kutentha, izi zingayambitse poizoni wa chakudya.
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Mapeto
Ubwino wa bowa wa oyisitara umakhudza thupi lonse ndikulimbikitsa thanzi. Koma musaiwale za zotsutsana. Musanayambitse bowa wa oyisitara mu zakudya kapena kuugwiritsa ntchito ngati njira yothandizira, tikukulimbikitsani kuti mufunsane ndi dokotala wanu.
