Ngale ya ngale - mapangidwe, maubwino ndi zovuta za chimanga cha thupi

Ngale ya ngale ndi mankhwala athanzi omwe ali ndi mavitamini, fiber ndi michere yambiri. Ndikulimbikitsidwa kudya phala kwa anthu omwe akufuna kuonda ndikulimbitsa chitetezo chamthupi. Chogulitsachi chimagwiritsidwa ntchito nthawi zambiri ngati mankhwala achikhalidwe ndipo chimagwiritsidwa ntchito ngati zodzoladzola zapakhomo.

Kugwiritsa ntchito balere moyenera kumathandizira kukhala ndi thanzi komanso kumawongolera magwiridwe antchito, kupangitsa phala kukhala loyenera masewera olimbitsa thupi. Chogulitsacho chimapatsa mphamvu othamanga asanafike nthawi yayitali komanso kulimbitsa thupi.

Zakudya za calorie ndi balere

Ngale ya ngale kapena "ngale ya ngale" ndizopangidwa ndi ma calorie ambiri. 100 g wa kusakaniza kouma kumakhala ndi 352 kcal, komabe, pakuphika, mphamvu yamagetsi imatsikira ku 110 kcal pa 100 g ya gawo lomalizidwa (yophika m'madzi osagwiritsa ntchito zosakaniza zina). Mankhwala a barele ali ndi zinthu zambiri zothandiza, makamaka, fiber, yomwe imachotsa poizoni mthupi ndikuwonjezera matumbo kugwira ntchito.

Mtengo wa phala pa 100 g:

• mafuta - 1.17 g;
• mapuloteni - 9.93 g;
• chakudya - 62.1 g;
• madzi - 10.08 g;
• phulusa - 1.12 g;
• zakudya zamagetsi - 15.6 g

Kuchuluka kwa BZHU mu ngale ya ngale pa 100 g ndi 1: 0.1: 6.4, motsatana.

Pogwiritsa ntchito mankhwala otenthetsera tirigu samataya zinthu zawo zopindulitsa, chifukwa chake ndi abwino pazakudya zabwino komanso zakudya zoyenera. Pofuna kuonda, perekani phala lophika m'madzi osathira mafuta ndi mchere.

Mapira amtundu wa 100 g amaperekedwa ngati tebulo:

Kuphatikiza apo, balere amakhala ndi ma amino acid osafunikira komanso ofunikira, poly- ndi monounsaturated mafuta acids monga omega-3, omega-6 ndi omega-9. Zomwe zili ndi monosaccharides ndizochepa ndipo ndizofanana ndi 0,8 g pa 100 g wa chimanga.

Zothandiza katundu wa phala thupi

Kugwiritsa ntchito phala la barele kumalimbitsa thanzi, chitetezo chamthupi komanso kusintha mawonekedwe. Monga imathandizanso amuna ndi akazi.

Phindu lodziwikiratu laumoyo ndi:

1. Phala la barele limathandizira khungu, limapangitsa kuti likhale lolimba kwambiri komanso lotanuka. Chogulitsacho chimateteza khungu ku zinthu zakunja ndipo chimalepheretsa mapangidwe amakwinya msanga.
2. Mitundu yothandiza m'matumbo imathandizira kwambiri dongosolo lamanjenje, chifukwa chake kugona kumakhala kovomerezeka komanso kusowa tulo.
3. Chogulitsacho chimalimbitsa chitetezo chamthupi ndikuwonjezera kukana kwa thupi kumatenda opatsirana. Tikulimbikitsidwa kuti tidye phala nthawi yozizira kwambiri kuti izi zitheke.
4. Croup amalimbitsa mafupa ndikutchingira mano.
5. Kudya mankhwalawa kangapo pamlungu kumatha kupewa chiopsezo chokhala ndi mphumu kapena kuchepetsa matendawa.
6. Balere amapindulitsa dongosolo logaya chakudya, amachepetsa kagayidwe kake ndikuwonjezera kukula kwa mabakiteriya opindulitsa am'mimba.
7. Chogulitsachi chimakhazikika pakupanga mahomoni omwe amasokonezeka chifukwa cha vuto la chithokomiro.
8. Ngale yophika ndi njira yopewera khansa.
9. Phala limakulitsa kulimbitsa thupi, limakulitsa kuchuluka kwa minofu ndipo limakhala labwino podyetsa masewera.

Phala la barele limalimbikitsidwa kwa anthu omwe ali ndi matenda ashuga, chifukwa mankhwalawa amathandiza kuchepetsa shuga m'magazi ndikuwonjezera kupanga insulin. Kwa munthu wathanzi, chimanga chingathandize kuchepetsa ngozi yakudwala matenda ashuga.

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Kuthandiza kwa barele kwa anthu

Mu mankhwala achikhalidwe, phala la barele limagwiritsidwa ntchito nthawi zambiri, komanso zotsekemera zotengera.

Kugwiritsa ntchito kwa ngale ya barele ndikosiyanasiyana:

1. Kudya phala pafupipafupi (pang'ono) kumawonjezera matumbo kugwira ntchito, kumachepetsa kuphulika komanso kumateteza kudzimbidwa chifukwa cha ulusi wophatikizidwa ndi mankhwala. Balere amachepetsa chiopsezo cha khansa yamatumbo.
2. Phala limawerengedwa ngati njira yodzitetezera kumatenda ophatikizana ndi kufooka kwa mafupa. Popeza ngale ya balere imadzaza thupi ndi calcium, kuthekera kwa kutukusira kwa mafupa ochepa kumachepa, ndipo njira zowononga zimachepa.
3. Ngati mumadya phala la barele pafupipafupi, mutha kuteteza mapangidwe a miyala ya impso ndi ndulu. Anthu omwe ali pachiwopsezo amalangizidwa kuti atenge phala lokhazikitsidwa ndi phala ija.
4. Balere amathandizira kubwezeretsa kugwira ntchito kwathunthu kwa mtima wamitsempha, amachepetsa kuchuluka kwa cholesterol "chowopsa" m'magazi.

Mankhwalawa amatsuka thupi la poizoni, ziphe, komanso poizoni ndi mchere. Ngale ya ngale imachepetsa chiwonetsero ndikuchepetsa zizindikiritso zawo. Njere za barele zimagwiritsidwa ntchito pochiza ndi kupewa matenda a fungal.

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Ubwino wa tirigu wochepetsa thupi

Anthu omwe akufuna kuonda amalangizidwa kuti aziwonjezera balere wophika ndi mchere wochepa kapena wopanda mchere pachakudyacho. Ubwino wa chinthu chochepetsera chimakhala ndi thanzi lake komanso kutha kukhudza kagayidwe kake.

Pali mitundu yosiyanasiyana ya zakudya zopangira barele, koma zonse ndizovuta mthupi, makamaka kwa azimayi. Chifukwa chake, akatswiri azakudya amalangiza kuti muzitsatira zakudya zomwe mukugwiritsa ntchito balere kangapo kamodzi pamwezi ndikuwatsata osaposa sabata limodzi.

Kuti mupeze zotsatira zabwino, muyenera kuunikanso zakudyazo, ndikuwonjezera mbale za barele kangapo pamlungu. Kamodzi pamwezi, tikulimbikitsidwa kuti tikonzekere kusala kudya kokha pa barele kuti titsuke matumbo, kuchotsa poizoni, mchere ndi ntchofu. Tsiku losala kudya lithandizira kuchotsa madzimadzi owonjezera mthupi, chifukwa chake kutupa kumatsika ndipo kagayidwe kake kamakhala koyenera.

Mukamadya ngale ya ngale, palibe kufooka komwe kumachitika, popeza thupi limadzaza ndi michere yomwe imapanga chimanga. Phala limadzaza ndi maola angapo, lomwe limalepheretsa kuwonongeka ndi kudya mopitirira muyeso.

Mukamatsata zakudya, ndikofunikira kumwa zakumwa zamadzimadzi tsiku lililonse pamlingo wa 2 kapena 2.5 malita amadzi oyera (tiyi, khofi, compote ndi zakumwa zina sizimaganiziridwa).

Zofunika! Mlingo wa tsiku ndi tsiku wogwiritsa ntchito phala la balere wophika sayenera kupitirira 400 g, bola mono-zakudya ziwoneke. Ndi chakudya chambiri cha phala, chizolowezi ndi 150-200 g.

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Contraindications ndi mavuto a balere ku thanzi

Phala la barele la ngale limatha kuvulaza thanzi la munthu pakagwiridwe kake ka gluteni kapenanso kusagwirizana ndi zinthu monga chimanga.

Zotsutsana ndi kugwiritsidwa ntchito kwa chimanga ndi izi:

• kudzimbidwa kosalekeza;
• kuchuluka acidity;
• gastritis mu gawo pachimake;
• kunyada.

Amayi apakati amalangizidwa kuti achepetse kuchuluka kwa phala la barele kangapo pamlungu. Kugwiritsa ntchito phala mopitirira muyeso kungayambitse kudzimbidwa ndi mseru.

Zotsatira

Balere ndi phala lathanzi komanso lopatsa thanzi lomwe liyenera kuphatikizidwa pazakudya osati za atsikana ndi amayi omwe akufuna kuonda, komanso othamanga achimuna kuti akwaniritse zotsatira zabwino pakulimbitsa thupi. Chogulitsidwacho chimakhudza kwambiri thupi lathunthu, chimakulitsa thanzi ndikufulumizitsa kagayidwe kake. Peyala ya balere alibe zotsutsana, ndipo imatha kuvulaza thupi pokhapokha ngati masiku onse apitilira, omwe ndi 200 g ndi chakudya wamba ndi 400 g kwinaku akuyang'anira mono-zakudya.

Onerani kanemayo: Lusanda Mix (Mulole 2025).