Nyemba zazing'ono za nyemba wamba, zamasamba amadzala akuluakulu ndipo zipatso zosapsa, zimatchedwa nyemba zobiriwira kapena nyemba za katsitsumzukwa. Masiku ano malonda amadziwika ndi aliyense amene amawunika zaumoyo wawo, amakonda kudya mopatsa chidwi komanso moyenerera. Ndipo ndizovuta kulingalira kuti sizopindulitsa za nyemba zobiriwira, kapena kukoma kwake sikunadziwike kwa azungu mpaka kumapeto kwa zaka za zana la 18.
Kudzimva wamkulu m'mikhalidwe yosiyanasiyana, chikhalidwe chosasamala komanso chazaka zambiri kwazaka zambiri adagwiritsidwa ntchito ngati chomera chokongoletsera, kenako gwero la nyemba zopatsa thanzi. Kwa nthawi yoyamba, anthu aku Italiya adaganiza zogwiritsa ntchito nyemba zosakhwima pamiyendo kuti ikhale zofunikira. Pambuyo pake, mbale yatsopano yopepuka idalowanso pagome la amfumu achiFrance, ndikupangitsa chidwi cha chikhalidwecho ndikuyambitsa kulima nyemba.
M'zaka zana zapitazi, momwe ndiwo zamasamba, kapangidwe kake zidaphunziridwa mozama, ndipo adaganizapo za phindu la nyemba zobiriwira komanso kuvulaza komwe kungayambitse chifukwa chogwiritsa ntchito osaphunzira.
The biochemical zikuchokera nyemba zobiriwira
Chinsinsi cha zabwino za nyemba zobiriwira ku thupi ndichinthu chovuta kwambiri chomwe chimapanga ma nyemba.
Mavitamini angapo ali ndi ascorbic, pantothenic ndi folic acid, thiamine ndi tocopherol, pyridoxine, riboflavin ndi vitamini PP. Mndandanda wa macro- ndi ma microelements omwe amapezeka mu nyemba zobiriwira amakhala ndi calcium ndi phosphorous, sodium, zinc, selenium ndi silicon, ayodini ndi chitsulo, magnesium, potaziyamu ndi sulufule.
Kuchuluka kwa zinthu zosiyana, koma zosasinthika mokwanira kumaloleza kuti nyemba zazing'onoting'ono sizingokhutira ndi njala, komanso kubweretsa zabwino. Ndipo kukoma kwa zakudya zamafuta awa kumakopa anthu ochulukirapo chaka chilichonse. Nthawi yomweyo, nyemba zobiriwira zobiriwira zimatha kuphatikizidwa ndi amuna ndi akazi akuluakulu. Ngati palibe zotsutsana ndi achipatala, mankhwalawo sangawononge, ndipo phindu la nyemba zobiriwira ziziwonekera.
Ma calorie nyemba ndi mtengo wake wopatsa thanzi
Nyemba zatsopano zobiriwira zokha zodulidwa pachomera, monga ndiwo zamasamba ambiri, ndizochepa kwambiri zopatsa mphamvu.
M'magalamu 100 a nyemba zoterewa mumangokhala 24-32 kcal, pomwe mafuta amakhala ndi 0,3 magalamu, 2,5 magalamu ndi mapuloteni, ndipo gawo la mafuta m'gululi ndi magalamu 3.1. Kuchuluka kwa unyinji wa nyemba zobiriwira ndi fiber ndi chinyezi.
Koma zopatsa caloric za nyemba zobiriwira, pang'ono kutengera mitundu ndi kuchuluka kwa kucha kwa masamba, kumasintha kwambiri ngati chanacho chaphika. Popeza nyemba zimagwiritsidwa ntchito chakudya pokhapokha pakuwonekera mafuta, zomwe zimapangitsa kuti chomera chisawonongeke, ndikofunikira kusankha mbale zomwe zimasunga phindu la nyemba zobiriwira, koma osavulaza chifukwa chogwiritsa ntchito, kuti muzisamalira thanzi lanu. Posakhalitsa, kuwiritsa modekha kumapulumutsa pafupifupi 80% ya zinthu zonse zogwira ntchito mu zobiriwira zobiriwira, komabe, chifukwa cha kusintha kwa mafuta am'mimba, kuchuluka kwa zopatsa mphamvu pafupifupi kuwirikiza.
Mukamawaza nyemba zanu, nyemba zomalizidwa zimakhala kale ndi 175 kcal pa gramu 100, ndipo mbale yazonenepa ndizochepa pang'ono - 136 kcal.
Ngati tikukumbukira kuti maphikidwe a zophikaphika saphatikiza nyemba zokha, komanso mchere, masamba ndi nyama, zonunkhira ndi zinthu zina, ndiye kuti zophatikizira nyemba zonse zimakwera kwambiri.
Zothandiza pa nyemba zobiriwira
Ubwino wa nyemba zauwisi wobiriwira, choyambirira, ndi kuchuluka kwa fiber, mapuloteni odziwika bwino komanso zakudya zovuta.
- CHIKWANGWANI chodzala, chomwe chimalowa mgawo, ngati chinkhupule cholimba, chimachotsa zinyalala za chakudya, zinyalala ndi zinthu zina zovulaza anthu.
- Mapuloteni ndi zinthu zomanga maselo ndi minofu.
- Ndipo chakudya chamagulu omwe amabwera kuchokera ku chakudya chimakhala ndi mphamvu ndipo chimagwira ntchito.
Pokhala ndi zopatsa mphamvu zochepa za nyemba zobiriwira, imakwaniritsa njala popanda kuthira thupi mafuta, koma kuipereka ndi chilichonse chofunikira pamoyo.
Nyemba zobiriwira zimakhala ndi kubwezeretsa, mphamvu ya tonic, zimapangitsa chimbudzi ndi kuyeretsa kwamatumbo.
Katundu wothandiza kwambiri wa nyemba zobiriwira ndi ntchito yake yotsutsa komanso yotupa, yogwiritsidwa ntchito ndi madokotala poletsa komanso kuchiza matenda a dysbiosis, matenda otupa am'kamwa, m'matumbo ndi m'mapapu. Kuphatikizidwa kwa nyemba za nyemba zobiriwira mumenyu yatsiku ndi tsiku kumathandizira kuthana ndi matenda oyambitsidwa ndi tizilombo komanso zovuta zingapo za khungu mwachangu.
Mafuta oyeretsa omwe ali ndi nyemba zobiriwira ndi othandiza pakuwonjezera magazi, kutha kwa magazi, komanso chiwopsezo chotenga matenda ena a mtima. Kugwiritsa ntchito pafupipafupi, zakudya zopatsa thanzi komanso zosangalatsa zomwe zimapangidwa kuchokera ku nyemba zosakhwima ndi njira yabwino kwambiri yolepheretsa matenda a mtima ndi stroko, arrhythmias, komanso kuchepa magazi m'thupi.
Ndi machitidwe onsewa, nyemba zazingwe zimachitika chifukwa cha kupezeka kwa chitsulo ndi sulufule zomwe zimapangidwa. Koma kukhalapo kwa zinc kumakhala kothandiza kwambiri kwa amuna omwe ali ndi vuto la kugona kapena njira yotupa mu gawo la genitourinary. Zomwezi zimathandizanso pakhungu ndi tsitsi, komanso zimalepheretsa kufalikira kwamatenda oyamba ndi bakiteriya.
Zakudya zochokera ku nyemba zobiriwira zimakhala zothandiza kwa thupi chifukwa choopseza fuluwenza kapena SARS munthawi yazovuta.
Kuthekera kwa nyemba zamasamba kuti azitha kugwiritsira ntchito kagayidwe kazakudya ndi kusunganso kuchuluka kwa shuga m'magazi ndikudziwika bwino. Zomwezo ndizodziwika ngati nyemba yothandiza, popanda kuvulaza thupi, kukonza bwino kwa odwala matenda ashuga amtundu wachiwiri wa matenda.
Masiku ano, akatswiri a oncologists akuwerenga mwakuya za mwayi wophatikizira nyemba zobiriwira muzakudya zamagulu omwe adapezeka ndi chotupa cha m'mawere. Pakalipano, anthu amawathandizira miyala ya impso, kulephera kwa impso, kutupa ndi cystitis amva phindu la malonda. Izi zimatheka chifukwa cha kuunika kwa diuretic ndi anti-kutupa kwa nyemba.
Nyemba zosaphika nyemba zimathandizira kuchotsa plaque pamano, kupuma movutikira komanso kupewa kupangira tartar. Izi ndichifukwa cha ma asidi omwe amagwira ntchito komanso makina azakudya pakapangidwe kazomwe akupanga.
Ndipo azimayi amatha kukhala ndi chidwi osati mokomera katundu wa nyemba zobiriwira kuti azikhala ndi thupi, komanso kuti azikhala ndi mahomoni olimbitsa thupi, omwe nthawi zambiri amasokonezedwa musanachitike kusamba, panthawi yapakati komanso kusamba. Kuphatikizidwa kwa zakudya zamafuta kuchokera muzakudya zabwinozi muzakudya kumatha kukhala ndi zotsatira zabwino pamachitidwe amanjenje komanso pazabwino.
Kwa anthu okalamba, nyemba ndizosangalatsa chifukwa zimatha kupewa kusintha kwokhudzana ndi msinkhu wa ziwalo ndi zimakhala. Monga antioxidant achilengedwe, nyemba zobiriwira zotsika cholesterol, zimalimbikitsa kusinthika kwa maselo komanso kuletsa kukalamba.
Pobweretsa nyemba zobiriwira muzakudya, mutha kukhala otsimikiza kuti nyemba zilibe mankhwala opha tizilombo, nitrate, zitsulo zolemera kapena zodetsa zina zomwe zimalowa mumasamba kuchokera kumadzi kapena dothi.
Izi nyemba zoyambilira ndizoyambilira ndipo sizingakhale zovulaza, koma zabwino za nyemba zobiriwira ndizambiri.
Kodi nyemba zobiriwira zingakhale zovulaza?
Ndipo komabe, sikuti aliyense angadye zakudya zamafuta a zipatso, odala ndi zosankhika popanda mantha thanzi lawo.
Zakudya zochokera ku nyemba zosakaniza nyemba zimatha kuyambitsa zosafunikira komanso zowawa m'magulu:
- gastritis yokhala ndi acidity yayikulu;
- pachimake kapamba;
- zilonda zam'mimba;
- cholecystitis;
- yotupa njira ndi matumbo kukanika;
- colitis.
Popeza ma legamu amatha kuyambitsa kupangika kwa gasi ndikupangitsa kuti chakudya chikhale chofunikira, kusamala pogwiritsa ntchito nyemba zobiriwira ndikofunikira pakudwala kwamatenda amenewa komanso ngati pali gawo la kuchotsedwa.
Chitani nawo zakudya za nyemba zobiriwira, zophatikizidwa ndi zonunkhira ndi batala, siziyenera kukhala ndi kapamba, pakukalamba komanso m'miyezi yotsiriza ya mimba. Pakukhumudwitsaku pang'ono, ndibwino kusiya masamba omwe mumakonda ndikupeza upangiri kuchokera kwa dokotala.
