Mtedza uli ndi maubwino ambiri - amakhuta ndi zopatsa mphamvu, amakumbutsa kukumbukira, kuchita zamtima, kusunga unyamata ndi kukongola. Mapuloteni a masamba omwe amapezeka mwa iwo ndi ofunikira kwambiri - amatenga nawo gawo pakupanga ndi kukula kwa ziwalo.
Mtedza uli ndi mafuta a polyunsaturated, omwe ndi abwino mthupi, samakulitsa mafuta m'thupi ndipo samathandizira kukulitsa mafuta. Nkhokwe yonse ya mavitamini ndi mchere imasungidwa bwino mtedza. Mtedza wamtundu uliwonse umakhala ndiubwino wake wapadera.
Chiponde
Ndi makilogalamu 622 pa 100 g ya kulemera, chiponde chimatchuka chifukwa cha mavitamini ndi mchere wambiri. Zimaphatikizapo:
- serotonin - "hormone ya chisangalalo" yomwe imasintha malingaliro;
- antioxidants - kupewa ukalamba, kuchotsa zinthu zoipa m'thupi;
- magnesium - imathandizira ntchito yamtima;
- mavitamini B, C, PP - katemera thupi;
- thiamine - amaletsa kutayika kwa tsitsi;
- folic acid imathandizira kulimbitsa dongosolo lamanjenje, imawoneka bwino pakhungu, misomali, tsitsi.
Ndibwino kuti musangalale chiponde musanadye. Mutha kuyanika pang'ono mu uvuni, koma ndiye kuchuluka kwa kalori kumawonjezeka. Kwa iwo omwe amakonda kukwera, mtedza umakuthandizani kuti mukhale ndi minofu mwachangu chifukwa cha methionine yomwe idaphatikizidwamo. Zimayendetsa njira za biliary, koma ngati vuto la impso ndi kapamba, kugwiritsa ntchito kwake sikofunikira.
Wamkulu akhoza kudya ma PC 10-15. patsiku, mwana - ma PC 10. Omwe akutaya thupi ayenera kudya chakudya chokoma nthawi ya kadzutsa kapena m'mawa kuti thupi liziwononga masana.
Amondi
Mtedzawu, womwe ku Middle Ages udawonedwa ngati chizindikiro cha mwayi, thanzi ndi thanzi, uli ndi ma calories 645 pa 100 g.
Muli:
- magnesium - imalimbitsa minofu ya mtima, imalepheretsa atherosclerosis;
- manganese - amathandiza ndi mtundu wachiwiri wa shuga;
- Vitamini E ndi antioxidant yamphamvu yomwe imachedwetsa ukalamba ndikusunga khungu ndi tsitsi kuwoneka bwino komanso kowala.
Maamondi ndi ofunika kwambiri kwa thupi lachikazi, amachepetsa ululu masiku akusamba. Kumwa maamondi nthawi ndi nthawi ndikuteteza khansa ya m'mawere. Ndi normalizes acidity wa chapamimba madzi, kumathandiza gastritis ndi zilonda. Mutha kudya mtedza 8-10 patsiku.
Makamaka azipatsidwa mtedza kwa amayi apakati - vitamini E yokhala ndi folic acid imathandizira kukulitsa mwana wathanzi komanso wathanzi.
Mtedza wa nkhono
Ali ndi kalori wotsika pang'ono poyerekeza ndi mtedza wina - ma calories 600 pa 100 g, koma ndi bwino kuugwiritsa ntchito ndi ndiwo zamasamba kapena zamkaka kuti mumvetse mapuloteni a masamba. Amayamikiridwa ndi zosakaniza zake:
- omega 3, 6, 9 - kukonza ubongo;
- tryptophan - imakhudza kwambiri dongosolo lamanjenje;
- mavitamini B, E, PP - amakulitsa mawonekedwe ndi mawonekedwe amkati a ziwalo;
- potaziyamu, magnesium - kuwonjezera kuwala kwa mitsempha, kupewa kutseka;
- chitsulo chimathandiza kupewa magazi m'thupi;
- nthaka, selenium, mkuwa, phosphorous.
Cashews amateteza magazi kuundana, amatenga nawo mbali hematopoiesis. Zakudya zamtengo wapatali za cashews zimathandiza kuti mupeze bwino pochita masewera olimbitsa thupi. Amathandiza ndi mavuto tulo. Ndikokwanira kudya mtedza 10-15 patsiku.
Pistachios
Pistachio imathandizira pakatopa, imakhala ndi ma calories 556 pa 100 g.
- omega 3 imathandizira kusintha kwa chidwi ndi kukumbukira;
- Mavitamini a B - amathandizira kukula kwa selo ndikuchulukitsa, kusintha mawonekedwe amthupi, kuthetsa mkwiyo ndi kutopa;
- vitamini E ndi antioxidant wamphamvu;
- phenolic mankhwala imathandizira kukonzanso;
- zeaxanthin ndi lutein amalimbitsa minofu ya diso, amalimbikitsa mapangidwe ndi kuteteza mano ndi mafupa.
Amachepetsa chiopsezo chotenga matenda ashuga. Kuchulukitsa mphamvu ndi mphamvu. Mutha kudya pistachios mpaka 10-15 patsiku.
Hazelnut
Kuyambitsa kumva kukhala wokhuta nthawi yayitali, mtedza uli ndimakilogalamu 703 pa magalamu 100. Chifukwa cha chakudya chochepa (9.7 g), sichimawononga chiwerengerocho mukamamwa pang'ono. Muli:
- cobalt - amayang'anira mahomoni;
- folic acid - imathandizira ntchito yobereka;
- paclitaxel - kupewa khansa;
- mavitamini B, C - kusintha kagayidwe, kulimbitsa chitetezo chokwanira;
- magnesium, calcium, phosphorous, ayodini, potaziyamu.
Zimakhudza kwambiri ntchito ya mtima wamtima, zimathandizira kuti mpweya wabwino uthandizidwe m'maselo aubongo. Imachedwetsa ukalamba, kubwezeretsanso khungu, komanso kulimbitsa tsitsi. Zinthu zonse zopindulitsa za mtedza zimatha kupezeka mwa kudya mtedza 8-10 patsiku.
Walnut
Maonekedwe a mtedzawo amafanana ndi ubongo, motero mwamwambo izi zimalumikizidwa ndikusintha kwa malingaliro ndi kukumbukira. Komanso, mankhwala lili 650 zopatsa mphamvu pa 100 ga kulemera. Popeza pali mtedza umodzi wa 45-65 mtedza umodzi, zidutswa 3-4 zimatha kudyedwa patsiku popanda kuvulaza chiwerengerocho. Muli:
- L-arginine - amachulukitsa nitric oxide m'thupi, yomwe imalepheretsa kupangika kwa magazi ndi kuthamanga kwa magazi;
- chitsulo chosavuta kugaya - kuthandizira kuchepa kwa magazi;
- alpha linoleic acid amachepetsa magazi lipids ndi cholesterol;
- mavitamini A, B, C, E, H - kulimbitsa thupi;
- potaziyamu, calcium, magnesium, zinc, selenium, phosphorous.
Makamaka othandiza okalamba (amachepetsa mwayi wa multiple sclerosis) ndi amayi apakati. Komabe, amayi oyamwitsa, mosiyana ndi malingaliro ambiri, ayenera kugwiritsa ntchito walnuts mosamala. Mwanayo akhoza kukhala wotsutsana ndi zomanga thupi zamasamba zomwe zilimo. Pokonzekera mwana, ndi bwino kudyetsa wokondedwa wanu ndi mtedzawu - samangokhala potency, komanso mtundu wa seminal fluid.
Zinthu zothandiza zimaululidwa bwino zikagwiritsidwa ntchito ndi uchi, zipatso zouma, zitsamba.
Mtedza wa paini
Mtedza wa paini uli ndi ma calories 680 pa magalamu 100. Ndiwopatsa mphamvu chitetezo chamthupi chomwe chimasunga thanzi ndikubwezeretsanso mphamvu. Muli:
- oleic amino acid - kupewa atherosclerosis;
- tryptophan - amathandiza kukhazika mtima pansi chifukwa cha mantha amanjenje, amathandizira kugona msanga;
- lecithin - amawongolera kuchuluka kwama cholesterol;
- mavitamini B, E, PP - kulimbikitsa tsitsi, misomali, mafupa;
- coarse fiber fiber - imatsuka matumbo;
- magnesium, zinc - kusintha mtima ntchito;
- mkuwa, potaziyamu, chitsulo, pakachitsulo.
Mapuloteni okwera kwambiri ndiopindulitsa makamaka kwa othamanga ndi odyetsa nyama. Malipiro a tsiku ndi tsiku ndi 40 g, kwa iwo omwe ali ndi mavuto ndi kunenepa kwambiri ayenera kuchepetsa kuchuluka kwa 25 g.
Mapeto
Mosasamala mtundu wa mtedza, ana ayenera kupatsidwa mosamala (osati asanakwanitse zaka zitatu, ngati amatha kudwala matendawa - azaka zisanu). Mtedza ndi chotukuka chachikulu kwa iwo omwe ali pa zakudya, ntchito, ndipo anazolowera kusowa kwamuyaya kwa nthawi ya chakudya chathunthu kapena kuphika. Mukachotsa kapinga wa chokoleti ndi mtedza angapo, thupi limangopindula ndi izi. Chilichonse ndichabwino pang'ono - lamuloli ndiloyenera kugwiritsa ntchito mtedza. Zidutswa zochepa patsiku zimadzaza thupi ndi kuchuluka kwa mankhwala ofunikira. Kugwiritsa ntchito mowa mopitirira muyeso kumayambitsa zotupa pakhungu, mavuto am'mimba.
