Nyemba - zothandiza katundu, kapangidwe ndi kalori okhutira

Nyemba ndi nyemba zokoma komanso zopatsa thanzi zomwe zimakhala ndi zomanga thupi zambiri, zomwe zimayamwa thupi la munthu. Ndikofunikira kwambiri kuti othamanga aziphatikizira izi pazakudya zawo: Mapuloteni azamasamba mu nyemba amatha kusintha nyama mosavuta, yomwe imagayidwa pang'onopang'ono kwambiri ndipo imakhala, kuphatikiza zinthu zofunikira, zowopsa.

Pali mitundu yosiyanasiyana ya nyemba - zofiira, zoyera, nyemba zobiriwira ndi zina. Zonsezi ndizothandiza m'njira yake, zimakhala ndi ma calorie osiyanasiyana komanso mawonekedwe osiyanasiyana. Tiyeni tiwone bwino nkhaniyi, tipeze momwe nyemba zimathandizira thupi lamwamuna ndi wamkazi. Sitinyalanyaza zotsutsana ndi kagwiritsidwe ntchito ka nyemba, komanso zomwe zingachitike chifukwa chogwiritsa ntchito nyemba.

Mtengo wazakudya, zopangira mankhwala ndi zonenepetsa

Zakudya zopatsa thanzi komanso ma caloric a nyemba zimadalira mtundu wa nyemba, koma potengera mankhwala, mankhwalawa ali pafupi ndi mphodza ndi nyemba zina. Nyemba wamba ndi 25% ya protein, yomwe imalola odyetsa nyama kuzidya nthawi zonse, m'malo mwa nyama. Kuphatikiza pa mapuloteni, nyemba zimakhala ndizinthu zina zofunikira komanso mavitamini.

Pafupifupi mitundu yonse ya nyemba ndizofanana m'mapangidwe awo.

Nyemba zofiira

Mitunduyi imagwiritsidwa ntchito kwambiri pophika. 100 ga mankhwala lili 337 kcal. Koma mankhwalawa amadziwika ndi kuchuluka kwa chakudya, mavitamini ndi mavitamini B. Nyemba zofiira zimakhalanso ndi amino acid, monga threonine, arginine, lysine, leucine ndi ena. Nthanga iyi imakhala ndi 11.75 g wamadzi.

Nyemba zoyera

Mitundu ina ya nyemba wamba. Amadyedwa pokhapokha atalandira chithandizo cha kutentha. Nyemba izi sizoyera chifukwa cha pigment, zangoumitsidwa ndikuzisenda. Nyemba zamtunduwu, monga nyemba zofiira, zimakhala ndi mapuloteni, chakudya komanso michere yambiri.

Nyemba zoyera zimadzitamandira chifukwa cha kupezeka kwa mafuta osakwanira mafuta ndi ma amino acid momwe amapangidwira. Nyemba zoyera zili ndi thanzi lofanana ndi nyemba zofiira, popeza ndizofanana. Koma mphamvu yamagetsi ndiyotsika pang'ono - 333 kcal, popeza chipangizocho chauma.

Nyemba zakuda

Izi ndi nyemba zazing'ono, mphamvu yake ndi 341 kcal. Ndipo monga mitundu ina, yakuda imakhala ndi mapuloteni ambiri, chakudya, mafuta ndi zinthu zina zothandiza. Chikhalidwe cha legume ichi chili ndi 11.02 g wamadzi. Mitunduyi imakhalanso ndi mafuta acid ndi ma amino acid.

Zitheba

Nthawi zina amatchedwa katsitsumzukwa, ndi nyemba yosapsa yomwe idakali m'gombolo. Nyemba zosiyanasiyana izi zimagwiritsidwa ntchito m'njira zosiyanasiyana: zimadyedwa zosaphika, zophika, zophika. Nyemba zobiriwira zimasiyana ndi mitundu yachikale pamtundu wawo wotsika kwambiri, zimakhala ndi 24 kcal pa 100 g, koma pali madzi ambiri - 90.32 g.

Nyemba zobiriwira zimakhala ndi mafuta ochepa - 0,1 g yokha. Izi nthawi zambiri zimakhala zozizira, chifukwa chake ambiri amakhala ndi nkhawa kuti mwina nyembazo zitaya katundu wawo zitazizira. Yankho lake ndi ayi, ayi. Zambiri zomwe zimafufuza komanso mavitamini amasungidwa, chifukwa chake, chinthu chotere chimatha kudyedwa.

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Koma nyemba zokazinga ndi zamzitini mu msuzi wa phwetekere, kuchuluka kwa ma calories m'zinthu zoterezi kumawonjezeka kwambiri. Kuphatikiza apo, kuphatikiza nyemba, imakhalanso ndi zinthu zina zomwe sizothandiza nthawi zonse.

Zothandiza katundu wa nyemba

Zopindulitsa za nyemba zimachitika chifukwa chophatikizana kwa zinthu zakupeza, ma amino acid ndi mavitamini. Pamodzi ndi zomwe zili ndi ma calorie ochepa, izi zitha kutchedwa chimodzi mwazinthu zothandiza kwambiri osati nyemba zokha, komanso zamasamba wamba.

Chimodzi mwazofunikira kwambiri za nyemba ndikutha kwake kutsitsa shuga m'magazi: ndichifukwa chake mbeu yambotoyi imaphatikizidwanso pazakudya za anthu omwe ali ndi matenda ashuga. Izi ndizotheka chifukwa cha arginine, chinthu chomwe chimakhudzidwa ndi kuwonongeka kwa nayitrogeni m'magazi ndikuthandizira kuthetsa shuga wovuta.

Madokotala amati kumwa nyemba zofiira, zoyera, zakuda kapena zobiriwira tsiku lililonse kumachepetsa zotupa zoyipa, chifukwa mankhwalawa amakhala ngati othandizira omwe amachotsa poizoni mthupi la munthu.

Tiyenera kunena za gawo la mapuloteni a mankhwalawa. Mapuloteni obzala amakhala athanzi modabwitsa, ndipo kuchuluka kwa nyemba ndikofanana ndi kuchuluka kwa nyama. Komabe, zopangira nyama zimatenga nthawi yayitali kupukusa, chifukwa zimakhala ndi mafuta a nyama. Nyemba, komano, zimathamanga mwachangu komanso pafupifupi kwathunthu.

Nyemba, kuphatikiza nyemba, zimalimbikitsidwa kwa anthu ogwira ntchito zolimbitsa thupi komanso othamanga, makamaka omwe amapanga minofu. Mapuloteni a masamba amapereka chidziwitso chokwanira, pomwe sichimathandizira mafuta ochulukirapo, koma amasinthidwa mokwanira ndi thupi.

Kwa amayi, mankhwalawa ndiwothandiza chifukwa amathandizira kukhazikitsa milingo ya mahomoni. Amuna ayeneranso kulabadira nyemba, popeza kugwiritsa ntchito kwawo pafupipafupi kumathandiza kuthana ndi vuto logonana (zachidziwikire, kuphatikiza ndi zakudya zoyenera ndi mankhwala).

Chikhalidwe cha legumechi chimathandizira pantchito yamtima ndi kuzungulira kwa magazi, kulimbitsa ndi kuteteza ku zinthu zowononga zakunja.

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Kulowetsedwa kwa nyemba nthawi zambiri kumagwiritsidwa ntchito pochizira genitourinary system, monga cystitis. Chakumwa chimamwa m'mawa m'mawa wopanda kanthu mphindi 15 musanadye.

Nyemba zamzitini zimasunganso malo awo onse. Chokhacho chomwe chimasintha ndi zomwe zimakhala ndi kalori, chifukwa mankhwalawa amatsekedwa nthawi zambiri ndi mtundu wina wa msuzi (phwetekere, mwachitsanzo). Chogulitsa chachisanu sichimataya zofunikira zake, chinthu chachikulu ndikuchichotsa musanagwiritse ntchito ndikupewa kuzizira.

Kodi nyemba zophika zimakhala ndi zinthu zofunika? Inde, koma, monga nyemba zamzitini, imakhala yopatsa thanzi kuposa choyambirira.

Nyemba ndi masewera

Onse othamanga amadziwa kuti maola 1.5-2 asanaphunzitsidwe, muyenera kudzaza thupi lanu ndi chakudya chambiri. Ndi mankhwala omwe amapezeka kwambiri mu nyemba. Zakudya zoterezi zimayamwa kwa nthawi yayitali, ndipo izi zimathandizira kuti munthu panthawi yophunzitsidwa ndipo pambuyo pake samva njala yayikulu, ndipo thupi lidzadzaza ndi mphamvu.

Zakudya zopatsa thanzi mutaphunzitsidwa mphamvu ndizofunikanso. Chifukwa cha katundu wolemera, thupi limakumana ndi kufunika kwa mapuloteni ndi chakudya, chifukwa ndi zinthu izi zomwe zimadya kwambiri mukamachita masewera olimbitsa thupi. Thupi limatenga mphamvu kuchokera ku glycogen, yomwe imadzikundikira minofu, koma ikatha imatha, ndipo ndiyofunika kuchitanso mwachangu. Kupanda kutero, hormone cortisol iyamba kuphwanya minofu. Kuti muyimitse izi ndikubwezeretsanso malo omwe agwiritsidwa ntchito, muyenera kudya chakudya chomwe chili ndi zomanga thupi zomanga thupi komanso zopatsa mphamvu. Apa mbewu za nyemba zimathandiza: zithandizira kutseka "protein window".

Mukamachita masewera olimbitsa thupi, ndikofunikira kukumbukira kuti chinthu chachikulu ndikuwononga ma calories kuposa momwe mumadya. Chifukwa chake, chakudya choyenera komanso choyenera chidzakhala chinsinsi cha mawonekedwe abwino. Nyemba mosapitirira malire ndizothandiza kuti munthu akhale ndi thanzi labwino. Komabe, ndikofunikira kudya nyemba moyenera kuti musapangitse mafuta owonjezera mthupi mwamafuta amthupi.

Nyemba ndi gawo lofunikira pakudya kwa othamanga ndipo siziyenera kunyalanyazidwa. Chinthu chachikulu ndikuyika patsogolo moyenera molondola: minofu yochulukirapo - zochulukirapo, kuti muchepetse thupi - pang'ono.

Nyemba kuonda

Nyemba zimagwira ntchito yofunikira pakuchepetsa thupi. Chikhalidwe ichi chimagwira ntchito yabwino kwambiri ndi cholesterol (imachotsa m'thupi), komanso imathandizira kagayidwe kake, komwe kumathandizira kwambiri kukonza zinthu, zomwe zikutanthauza kuti mafuta owonjezera samayima m'thupi. CHIKWANGWANI ndi chimodzi mwazinthu zomwe zimapangitsa nyemba kukhala chinthu chapadera, chifukwa chinthuchi sichingasinthe mukamakhala wonenepa.

Ngati muli ndi chidwi ndi funso loti nyemba zomwe mungasankhe, ndiye kuti palibe kusiyana kulikonse. Komabe, kumbukirani kuti nyemba zobiriwira ndizotsika kwambiri kuposa ma nyemba wamba.

Zofunika! Chogulitsacho sichiyenera kudyedwa chaiwisi, chifukwa chili ndi poizoni wambiri. Njira zosankhira kutentha ndikupangira kapena kuphika.

Kuti chakudya cha nyemba chikhale ndi zotsatira zabwino, m'pofunika kusiya khofi, zakumwa zotsekemera ndi zotsekemera zilizonse (zotsalazo zimangowonjezera kunenepa).

Zakudya zilizonse zimakhala ndi zabwino zake komanso zoyipa zake, ndipo izi zimagwiranso ntchito ndi nyemba.

Zina mwazabwino:

• mapuloteni a masamba omwe amalowetsedwa mwachangu;
• mavitamini ndi mchere wokwanira wokwanira thupi la munthu;
• nyemba ndi zinthu zotsika mtengo chaka chonse - zimatha kukololedwa kuyambira chilimwe, koma sipadzakhala zovuta mukamagula, popeza malonda ake ndiotsika mtengo;
• ili ndi chakudya chovuta chomwe chimakupangitsani kukhala okhutira kwa nthawi yayitali;
• Zakudya za nyemba zitha kukhala nthawi yayitali ngati zasankhidwa bwino.

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Kuipa kwa zakudya za nyemba:

• zingachititse kudzimbidwa;
• osayenera anthu omwe ali ndi zilonda zam'mimba, gastritis, colitis ndi kapamba.

Ndikudya zakudya, amaloledwa kudya nyemba pa chakudya chamadzulo, koma pasanathe maola atatu musanagone.

Potsatira zakudya, musaiwale za kulingalira bwino, pazakudya siziyenera kukhala nyemba zokha. Zikhala zolondola ngati izi zimayambitsidwa pang'onopang'ono: koyamba mu supu, kenako ngati mbale yotsatira.

Contraindications ntchito

Mndandanda wazinthu zosagwiritsidwa ntchito ndi nyemba ndizochepa. Tiyenera kupewa kudya nyemba kwa anthu omwe ali ndi vuto la acidity, colitis kapena zotupa zam'mimba.

Monga nyemba zambiri, nyemba zimayambitsa kupsa mtima. Koma mutha kulimbana ndi izi. Nyemba zikulimbikitsidwa kuthiriridwa kwa maola angapo musanaphike mu soda. Mwa njira, nyemba zoyera ndizofewa pankhaniyi kuposa nyemba zofiira.

Izi ndiye, zoletsa zonse pazogulitsazi.

Mapeto

Nyemba ndizopangidwa mwapadera zomwe zimangobweretsa zabwino. Nyemba zimagwiritsidwa ntchito osati m'makampani azakudya zokha, komanso mumakampani opanga zodzikongoletsera - mwachitsanzo, masks ambiri ndi mafuta opangidwa amapangidwa kutengera chikhalidwe ichi.

Kwa othamanga, nyemba zimathandizira kumanga minofu ndikulimbitsa thupi kuti lizichita masewera olimbitsa thupi.

Nyemba zazikulu zosiyanasiyana zimapereka mwayi waukulu wosankha chinthu chomwe ndi choyenera kwa inu. Pafupifupi mbali zonse za chomerachi zimagwiritsidwa ntchito kuphika: mavavu, zimayambira, nyemba, nyemba, ndi kuphika mankhwala sizitenga nthawi yambiri. Idyani nyemba pafupipafupi ndipo mudzamva kuti mukukhala bwino.