Nthochi ya Nutrients: Ichi ndi Chipatso

zakudya mu nthochi

Zonse zomwe timapereka pansipa zokhudzana ndi zakudya zomwe zili mu nthochi nthawi zonse zimatengera magalamu 100 a nthochi yodyedwa.

• Nthochi zili ndi pafupifupi 90 kcal, zomwe zimawapangitsa kukhala chakudya chochepa cha kalori pakati pa chakudya.
• Nthochi ilibe mafuta pafupifupi. Pa magalamu 0.3 okha, chopatsa thanzi ichi sichiri gawo lalikulu la chipatsocho.
• Zinthu ndi zosiyana ndi chakudya chamafuta: magalamu 21 onse amatera pa 100 magalamu a nthochi.
• Mapuloteni omwe ali mu nthochi ndi 1.2 magalamu.
• Nthochi nthawi zambiri imakhala madzi. Chipatsocho chili ndi 75 magalamu.

Nthochi: Ndi zomwe zili mu chipatsocho

Zakudya zopatsa thanzi sizomwe mumapeza kuchokera ku nthochi. Chipatsocho chimakhalanso ndi ma micronutrients ambiri omwe ndi ofunikira pakugwira ntchito zosiyanasiyana zathupi.

• Potaziyamu ndi chimodzi mwa zigawo zikuluzikulu mu nthochi. Mcherewu ndi wofunikira kuti maselo a mitsempha athe kufalitsa mphamvu zamagetsi. Komanso, zimathandiza normalizing kuthamanga kwa magazi.
• Magnesium mu nthochi ndi yofunikanso kwa thupi lathu: ndi magnesium, minofu yanu imapumula, yomwe ndi yofunika kwambiri, makamaka mutatha kuchita masewera olimbitsa thupi.
• Phosphorus ndi calcium, zonse zomwe zimapezeka mu nthochi, zimathandizira kulimba kwa mano ndi mafupa.
• Nthochi zilinso ndi ayironi pang'ono. Ngakhale kuti chitsulo mu nthochi sichabwino kwambiri, thupi lanu limatha kugwiritsa ntchito mcherewo pafupifupi kwathunthu. Izi zimachitika chifukwa chakucha kwa nthochi, zomwe zimapangitsa kuti chinthucho chizipezeka mosavuta m'thupi.
• Ngakhale kuti thupi lanu silifuna manganese ambiri, ndizofunikira kuti ma enzyme ayambe kupanga dopamine. Nthochi ili ndi 250 μg ya chinthu ichi, pomwe thupi limafunikira pafupifupi 4 mg patsiku.
• Zinc yomwe ili mu nthochi ndi yofunika kuti chilonda chanu chichiritse komanso chimalimbitsa chitetezo chanu cha mthupi.