Jessica Vargas
Mazai akazadzwa nekudya kwakakosha! Nei mukurumbira wake wakashata kudaro? Hatizivi, asi tichakuudza kuti sei mazai ane utano uye nei uchifanira kudya nguva dzose.
Mazai akafurirwa zvisizvo: azere nekudya kwakakosha uye ane hutano chaihwo! Tinokuudza zvinoitika mumuviri wako kana uchidya mazai.
Zvokudya izvi zviri mumazai
Mazai ari pamusoro pemenu sezvitubu zvakakosha zvesimba zvinopa muviri hutano hwakanakisa. Mukuwedzera kune mapuroteni, izere nemavhitamini akadai sevhitamini D, B12, K uye biotin pamwe chete nemaminerari, kunyanya selenium uye iron. Panguva imwecheteyo, zai rine chikamu chikuru cheunsaturated fatty acids.
Ichokwadi: zai rine cholesterol yakawanda. Asi vaongorori vakawana makore apfuura kuti kushandiswa hakuwedzere hunhu. Pane zvakasiyana: mune dzakawanda zvidzidzo zvekuyedzwa, iyo cholesterol level yakatodonha mushure mekudyiwa. Chikonzero: Kana tikatora chinhu ichi kuburikidza nechikafu, muviri unotenderedza kugadzirwa kwawo. Zai rimwe pazuva rinogona saka kuve pane menyu!
Mazai ane utano uye akanaka
Mazai akapfuma muvhitamini B, mapuroteni uyewo sarufa mu yolk, izvo zvakakosha pakunaka kweganda nebvudzi. Bvudzi rakagomara rinova rakapfava zvakare uye kusakwana kweganda kunoderedzwa. Zinc inokurudzirawo kukura kwebvudzi.
Mazai anosimbisa chiropa
Iyo lecithin iri mumazai inodzivirira intestinal mucosa uye inotsigira chiropa mubasa rayo rekubvisa.
Mazai ane hutano uye chikafu chepfungwa
Zai remangwanani rakanakira kusimbisa iyo grey: nekuti ine yakawanda lecithin (sezvatotaurwa), iyo inewo choline, iyo inoshanda semhando yehuni yehuropi hwedu. Kuita kweyeuko yenguva pfupi kunowedzera zvinoyerwa chete maawa maviri mushure mekurekodha.
Mazai ekudya kwemangwanani anokubatsira kuderedza uremu
Mazai anokuzadza kwenguva refu. Muchidzidzo kubva kuSaint Louis University, vaongorori vaive neboka revanhu vakafuta vakadya mazai maviri mangwanani ega ega uye boka rekupikisa bagel mangwanani ega ega, vachisiya mapoka maviri akaenzana mumakori. Boka rezai raive ne60% yakakura kurasikirwa nehuremu pamasvondo masere. Nekuti mazai ari kuzadza, vanhu vaidya mazai emangwanani vakadya avhareji ye8 mashoma macalorie zuva rese.
Huku mazai anokanganisawo hormonal balance. Iyo yakaburitswa hormone Adinopectin inowedzera mhedzisiro ye insulin munyama yemafuta - kuitira kuti mafuta metabolism aende chaizvo uye mapaundi anonyungudika.
Mazai ane hutano uye anosimbisa immune system
Muviri unoda mapuroteni ekuvaka zvidhinha kuti uvake maseru ekudzivirira zvirwere, uye mazai anopa kunyanya mapuroteni emhando yepamusoro. Mukuwedzera, iyo yolk ine carotene, inodzivirira masero emuviri kubva pakurwiswa kwemahara. Pakupedzisira, muviri unogona kushandura carotene kuita vhitamini A, inodiwa pakuvaka nekuchengetedza mucous membranes.
Mazai anosimbisa mapfupa nemazino
Pasina vhitamini D, iyo yakakosha pakutorwa kwakakodzera kwecalcium, mapfupa anova asina simba. Kushaikwa kunotungamirira kune rickets muvana uye osteoporosis muvakuru. Mazai ndiwo chaiwo sosi yevhitamini D.
Mazai anopa simba rezuva
Pane zvakawanda zveprotein yemhando yepamusoro mumazai. Kunyanya kukosha kumafungiro edu: iyo amino acid (protein building block) tryptophan. Inobatanidzwa zvakananga mukuumbwa kwehomoni yekufara serotonin. Zai remangwanani rinewo mavhitaminzi eB akawanda, kunyanya B2, B6, B12, ayo anowedzera metabolism. Nokuti: Unopisa mafuta uye makabhohaidhiretsi uye unoashandura kuva simba. Saka, kubva zvino zvichienda mberi, idya zai rekudya kwemangwanani mangwanani - uye tanga zuva rinofadza mumhepo yakakwirira.
Mazai ane hutano uye anobatsira pakushushikana
Zvimwe zvekudya zvine simba rekurwisa kusagadzikana. Izvo Zvakanakisisa: Nzungu, mabhanana uye michero yecitrus (magnesium), shellfish uye zviyo (chromium), miriwo yakasvibirira uye mazai (zinc)! Kubatanidza zviviri zvezvikafu izvi mukudya kwako zuva rega rega zvinogona kubatsira.
Mazai akanaka kumaziso
Mazai ane vhitamini A uye lutein uye zeaxanthin, maviri carotenoids akakosha pahutano hwemaziso. Semuenzaniso, mazai anovandudza maonero ehusiku.
Mazai anosimbisa tsandanyama
100 magiramu eprotein yehuku inokwana kuvaka 94 gramu endogenous protein - kubva kune iyo muviri wedu unovaka misumbu yayo.
Mazai ekushaya ropa
Vitamin B 12 iri mumazai inovimbisa kuti muviri unogona kushingaira kushandisa folic acid yakachengetwa kuumba ropa. Iron yakakoshawo pakugadzirwa kwemasero matsvuku eropa.
