Elizabeth Bailey
Nyama ya mphodza imadzaza ndi zakudya zopatsa thanzi
Ngakhale mphodza ndi zakudya zenizeni zodzaza ndi 40.6 g yamafuta, sizimatipangitsa kukhala mafuta. Chifukwa 100 g ya mphodza imakhala ndi ma kilocalories pafupifupi 300, mafuta 1.5 g okha ndi mapuloteni ambiri okhala ndi 23.5 g. Amapezanso magalamu 11 a fiber m'zakudya - chimenecho ndi gawo limodzi mwa magawo atatu a kuchuluka komwe tiyenera kudya tsiku lililonse.
Mbeu zimakhala ndi mavitamini, mchere ndi zina zambiri
Nyama ya mphodza imakhala ndi zakudya zopatsa thanzi. Kumbali imodzi, amabwera ndi mavitamini osiyanasiyana . Izi zikuphatikizapo mavitamini B osiyanasiyana, niacin ndi folic acid komanso vitamini A, yomwe ili yoyenera kwa chitetezo cha mthupi ndi masomphenya, ndi vitamini E, yomwe imateteza maselo. Kupatsidwa folic acid ndi vitamini wofunikira, makamaka kwa amayi apakati, chifukwa kuperewera kungayambitse kuwonongeka kwa embryonic.
Komano, mphodza zimapereka mchere wambiri wathanzi monga potaziyamu, magnesium, phosphorous, manganese, nickel, selenium ndi zinki. Izi ndi zofunika pa thanzi lathu m'njira zambiri. Amathandizira kagayidwe kachakudya ndi mafupa a metabolism, amalepheretsa kuphatikizika kwa mapulateleti, kuteteza kupsinjika kwa okosijeni, kuwongolera kagayidwe kachakudya ndi mapangidwe a insulin, kumateteza ma cell, kuonetsetsa kuchira bwino kwa bala, kumatha kuthandizira kagayidwe kachakudya ndi zina zambiri.
Makamaka omwe amadya zakudya zamasamba ayenera kugwiritsa ntchito mphodza pafupipafupi chifukwa ali ndi ayironi yambiri. The trace element imagwiritsidwa ntchito popanga zigawo za magazi komanso minofu ndi chiwindi. Izi zimalimbikitsidwa ndi kuphatikiza zipatso ndi ndiwo zamasamba zomwe zili ndi vitamini C.
Zabwino pachithunzichi: mphodza zimapereka ulusi wambiri
Lentilo sikuti amangokhala ndi ma calories okha, komanso amakhala ndi fiber yambiri. Chifukwa chake, ali ndi index yotsika ya glycemic (GLYX). Izi zikutanthauza kuti shuga m'magazi amakwera pang'onopang'ono mutadya ndipo insulin yochepa yokha imatulutsidwa. Ulusiwu umathandizira shuga m'magazi ndipo motero umachepetsa chiopsezo cha matenda amtundu wa 2. Amathandizanso kuti chimbudzi chizikhala bwino komanso kuti mukhale odzaza kwa nthawi yayitali. Niacin imathandiziranso kagayidwe kazakudya komanso kagayidwe kazakudya komanso kagayidwe kachakudya ndi mafuta acids.
Lentilo amapereka mapuloteni ambiri
Zakudya zomanga thupi zokwanira ndizofunikira makamaka ngati mukutsatira zakudya zamasamba. Mpweya ndiye m'malo mwa nyama yabwino. Pokhala ndi pafupifupi 23 g ya mapuloteni pa 100 g, ndi imodzi mwazakudya zokhala ndi mapuloteni ambiri ndipo, kuphatikiza ndi mpunga kapena chimanga, zimapereka ma amino acid onse ofunikira. Thupi silingathe nthawi zina kupanga izi lokha, chifukwa chake kudya kudzera mu chakudya ndikofunikira. Kuphatikiza apo, mapuloteni amagwiritsidwa ntchito popanga maselo, minofu, michere ndi mahomoni.
Lenti ndi mtima wathanzi
Nyama ya mphodza imakhala ndi zinthu zosiyanasiyana zamtundu wachiwiri, zomwe zimatchedwa polyphenols. Kuyesa kwa labotale kwawonetsa kuti ma polyphenols awa ali ndi antioxidant, anti-inflammatory and blood-regulating effect. Amatha kuthana ndi thrombosis aggregations kapena kukula kwa khansa. Izi zikuyenera kufufuzidwa m'thupi la munthu, koma zatsimikiziridwa kuti mitundu ina ya khansa ndi matenda a mtima zimachitika kawirikawiri ndi zakudya zambiri za polyphenols ndi mavitamini kuchokera ku zipatso ndi ndiwo zamasamba.
Zatsimikiziridwanso kuti kudya nyemba kumachepetsa zomwe zimadziwika kuti "zoyipa" cholesterol (LDL cholesterol) ndikuwonjezera "zabwino" cholesterol (HDL cholesterol). Izi zimabweretsanso thanzi labwino la mtima.
Lenti ndi chakudya chenicheni cha minyewa
Mavitamini a B amathandizira kuti dongosolo lamanjenje likhale labwino komanso limathandizira kupanga maselo ofiira a magazi. Kuphatikiza apo, 71 mg ya magnesiamu mu 100 g ya mphodza imatsimikizira dongosolo lamanjenje labwino komanso kuyenda bwino kwa magazi. Choncho, nyemba ndi chakudya chenicheni cha minyewa.
Konzani mphodza: momwe zimagwirira ntchito!
Mitundu ya nyemba zobiriwira zimapezeka mumitundu yosiyanasiyana m'sitolo ndipo zimakonzedwa mosiyana. Tsabola zosasenda zimakhala zopatsa thanzi komanso zokoma, pomwe zosendedwa sizivuta kugayidwa. Choncho, mphodza zosasenda zinyowe usiku wonse ndi kuziwiritsa popanda mchere kuti zisawononge chigayo. Ndi khungu kapena popanda khungu, onse ayenera kutsukidwa bwino asanaphike. Acid mu mawonekedwe a mandimu kapena viniga amawonjezera fungo pambuyo kuphika.
Nyemba zofiira
Nyemba zofiira zimaphikidwa ndi gawo limodzi la mphodza ndi magawo atatu a madzi kwa mphindi khumi. Popeza kuthira mchere m’madzi kumawonjezera nthawi yophika, ndi bwino kuwonjezera mchere mukatha kuphika.
Black beluga mphodza
Nyemba zakuda za beluga zimatchedwa dzina la mawonekedwe awo ngati caviar. Panonso, katatu kuchuluka kwa madzi ntchito ndi mchere kokha pambuyo kuphika. Komabe, nthawi yophika beluga mphodza ndi pafupifupi mphindi 30 .
Yellow mphodza
Mpweya wachikasu umafunika madzi ochepa kuti uphike kusiyana ndi mitundu ina. Pawiri ndalama zokwanira. Mchere kapena msuzi ukhoza kuwonjezeredwa m'madzi apa kuti mphodza zimve kukoma kwambiri. Pambuyo pa mphindi 12-15 zowumitsa, mphodza zachikasu zimachitidwa.
Mbale mphodza
Mbale mphodza zimafunika kuwirikiza katatu kuchuluka kwa madzi kapena kupitirirapo ndi mphindi 45 za nthawi yophika. Ngati anyowa usiku watha, mphindi 10 ndizokwanira.
Mphesa zamapiri
Nandolo zakumapiri amaziwiritsanso kuwirikiza katatu kuchuluka kwa madzi kwa mphindi 30 kenako n’kuzithira mchere.
FAQs pa mphodza
Kodi mphodza zathanzi?
Inde, mphodza ndi zathanzi kwambiri. Amapereka michere yambiri yamtengo wapatali ndipo ndi yabwino m'malo mwa nyama, makamaka pazakudya zamasamba.
Ndi mphodza ziti zomwe zili zathanzi?
Mphesa zosasendedwa zimakhala ndi michere yambiri komanso zokometsera, komanso zimakhala zovuta kugayidwa.
Mumaphika bwanji mphodza?
Nyama ya mphodza iyenera kuviikidwa musanaphike. Nthawi yophika idzasiyana malinga ndi mitundu ndi kukula kwake.
Kodi mphodza ndi zathanzi bwanji?
Chifukwa cha kuchuluka kwa mapuloteni, mapuloteni ndi fiber, mphodza zimakhala zathanzi. Amapereka mphamvu zambiri, amakudzazani kwa nthawi yaitali ndipo amakhala ochepa kwambiri m'mafuta. Amathanso kupewa matenda amtima komanso kukhala ndi mphamvu yowongolera shuga.
Kodi mphodza ndi chiyani?
Nyemba ndi nyemba zochokera ku banja la nyemba.
