udyo
Back Clinic Nutrition Team. Chikafu chinopa vanhu simba rinodiwa uye kudya kunovaka muviri kuti vave vatano. Nokudya zvokudya zvakasiyana-siyana, zvinosanganisira miriwo yakanaka, michero, zvigadzirwa zvezviyo, uye nyama isina mafuta, muviri unogona kuzvizadza nemapuroteni anokosha, makabhohaidhiretsi, mafuta, mavhitamini, uye mamineral kuti ushande zvakanaka. Zvokudya zvinosanganisira mapuroteni, makabhohaidhiretsi, mafuta, mavhitaminzi, zvicherwa, nemvura. Kudya zvine utano hakufaniri kuva kwakaoma.
Chinokosha ndechokudya zvokudya zvakasiyana-siyana, zvinosanganisira muriwo, michero, uye zviyo. Mukuwedzera, idya nyama isina kuonda, huku, hove, bhinzi, uye zvigadzirwa zvemukaka zvisina mafuta mashoma uye inwa mvura yakawanda. Deredza munyu, shuga, doro, mafuta akazara, uye trans mafuta. Mafuta akaguta anowanzobva kumhuka. Tsvaka mafuta ekutengesa pane zvinyorwa zvezvokudya zvakagadzikiswa, majarini, uye mapfupi.
Dr. Alex Jimenez anopa mienzaniso yezvokudya zvinovaka muviri uye anotsanangura kukosha kwekudya kwakakwana, achisimbisa kuti kudya kwakakodzera kunobatanidza nekuita basa remuviri kunogona kubatsira vanhu kusvika nekuchengetedza uremu hwakanaka, kuderedza dambudziko rekuita zvirwere zvisingaperi, uye kukurudzira hutano hwakakwana uye hutano.
by Dr Alex Jimenez Health Coaching , udyo
Kune vanhu vanotarisa kudya kwavo panguva yezororo rekutenda, kuziva kukosha kwekudya kweTurkey kunogona kubatsira kuchengetedza hutano hwekudya?
Kudya zvinovaka muviri uye Bhenefiti
Minimally processed turkey inogona kuve sosi inobatsira yeprotein, mavhitaminzi, uye zvicherwa. Zvisinei, huturu hunogadzirwa hunogona kuva neshuga yakawanda, mafuta asina kunaka, uye sodium.
udyo
Ruzivo rwekudya kwegumbo reTurkey rakakangwa neganda - 3 ounces - 85g. (US Department of Agriculture. 2018 )
Makorori - 177
Mafuta - 8.4
Sodium - 65.4mg
Carbohydrate - 0 g
Fiber - 0 g
Shuga - 0g
Mapuroteni - 23.7 g
Carbohydrate
Turkey haina chero makhahydrates.
Dzimwe nyama dzekudya kwemasikati dzine carbs sezvo turkey inodyiwa, yakabikwa, kana yakaputirwa mumuto une shuga kana kuwedzerwa panguva yekugadzirisa.
Kusarudza kutsva kunogona kuita mutsauko mukuru mune zvehuga.
mafuta
Mafuta mazhinji anobva paganda.
Turkey kazhinji ine zvikamu zvakaenzana zvemafuta akazara, monounsaturated, uye polyunsaturated mafuta.
Kubvisa ganda uye kubika pasina kuwedzera mafuta kunoderedza huwandu hwehuwandu hwemafuta.
Protein
Turkey inzvimbo yakanaka kwazvo yeprotein yakakwana, ine magiramu makumi maviri nemana mu24-ounce inoshumira.
Mazamu akarenda, senge mazamu asina ganda, ane mapuroteni akawanda.
Mavhitamini uye Maminerals
Inopa vhitamini B12, calcium, folate, iron, magnesium, phosphorus, potassium, uye selenium.
Nyama yakasviba ine iron yakawanda kudarika nyama chena.
Health Benefits
Inotsigira Muscle Retention
Sarcopenia, kana kutambisa tsandanyama, kunowanzo tungamira kune utera muvanhu vakura.
Kuwana mapuroteni akakwana pakudya kwega kwega kwakakosha kune vakura vakura kuchengetedza tsandanyama uye kufamba kwemuviri.
Turkey inogona kubatsira kusangana nemazano anoratidza kuonda nyama kudyiwa 4-5 nguva pasvondo kuchengetedza hutano hwemhasuru nekuchembera. (Anna Maria Martone, et al., 2017 )
Inoderedza Diverticulitis Flare-Ups
Diverticulitis ndiko kuzvimba kwekoloni. Zvokudya zvinokonzera njodzi ye diverticulitis zvinosanganisira:
Fiber kudya - kunoderedza njodzi.
Yakagadzirwa nyama tsvuku yekudya - inomutsa njodzi.
Kudya nyama tsvuku ine mafuta akawanda akawandisa - kunomutsa ngozi.
Vatsvakurudzi vakadzidza varume ve253 vane diverticulitis uye vakaona kuti kutsiva imwe yenyama tsvuku nekushumira kwehuku kana hove kunoderedza ngozi ye diverticulitis ne20%. (Yin Cao et al., 2018 )
Chidzidzo chacho chinogumira ndechekuti kudyiwa kwenyama kwakanyorwa muvarume chete, madyiro acho aitaurwa ega, uye mari yaidyiwa pachikamu chega chega chekudya haina kunyorwa.
Inogona kunge iri yekutsiva inobatsira kune chero munhu ari panjodzi ye diverticulitis.
Inodzivirira Anemia
Turkey inopa kudya kunodiwa nemasero eropa.
Inopa heme simbi , nyore kunyura panguva yekugaya, kudzivirira iron inoshaya anemia. (National Institutes of Health. 2023 )
Turkey zvakare ine folate uye vhitamini B12, iyo inodiwa mukuumbwa uye kushanda kwakaringana kwemasero matsvuku eropa.
Kugara turkey kushandiswa kunogona kubatsira kuchengetedza masero eropa ane utano .
Inotsigira Moyo Hutano
Turkey inzira yakaonda kune dzimwe nyama yakaderera-sodium, kunyanya kana ganda richibviswa uye rakabikwa ritsva.
Turkey zvakare yakakwirira mune amino acid arginine.
Arginine inogona kubatsira kuchengeta tsinga dzakavhurika uye dzakasununguka semutangiri we nitric oxide. (Patrick J. Skerrett, 2012 )
Allergies
Kusawirirana kwenyama kunogona kuitika chero zera. A turkey allergy inogoneka uye inogona kusanganiswa neallergies kune mamwe marudzi ehuku uye nyama tsvuku. Zviratidzo zvinogona kusanganisira: (American College yeAllergy, Asthma & Immunology. 2019 )
Kudzora
Diarrhea
Wheezing
Kupfupika kwemhepo
Kudzokorora chikosoro
Kuzvimba
Anaphylaxis
Kuchengetedza uye Kuchengetedza
Kugadzirira
Iyo USDA inokurudzira 1 pondo kumunhu wega wega.
Izvi zvinoreva kuti mhuri yevashanu inoda 5-pound turkey, boka re12 pa12-pondo. (US Department of Agriculture. 2015 )
Chengetedza nyama itsva mufiriji kusvikira wagadzirira kubika.
Frozen pre-stuffed turkeys zvakanyorwa ne USDA kana mamiriro ehurumende yekuongorora akagadzirirwa pasi pekuchengetedzwa, kudzorwa mamiriro.
Bika ma turkeys akaomeswa nechando ega kubva muchando pane kutanga kunyunguduka. (US Department of Agriculture. 2015 )
Nzira dzakachengeteka dzekunyungudutsa turkey yakaomeswa nechando: mufiriji, mumvura inotonhora, kana microwave oveni.
Dzinofanirwa kunyungudutswa kwenguva yakati rebei uchishandisa nhungamiro zvichienderana nehuremu.
Inoda kubikwa kusvika mukati mekushisa kwe 165 degrees Fahrenheit.
Yakabikwa turkey inoda kuiswa mufiriji mukati memaawa 1-2 mushure mekubika uye kushandiswa mukati memazuva 3-4.
Zvisaririra zveTurkey zvakachengetwa mufiriji zvinofanira kudyiwa mukati memwedzi 2-6.
Kudya Zvakanaka Kuti Unzwe Zvirinani
VIDEO
References
US Department of Agriculture. FoodData pakati. (2018). Turkey, makirasi ose, gumbo, nyama uye ganda, yakabikwa, yakagochwa .
Martone, AM, Marzetti, E., Calvani, R., Picca, A., Tosato, M., Santoro, L., Di Giorgio, A., Nesci, A., Sisto, A., Santoliquido, A., & Landi, F. (2017). Exercise uye Protein Intake: A Synergistic Nzira yekurwisa Sarcopenia. BioMed research international, 2017, 2672435. doi.org/10.1155/2017/2672435
Cao, Y., Strate, LL, Keeley, BR, Tam, I., Wu, K., Giovannucci, EL, & Chan, AT (2018). Kudya nyama uye njodzi ye diverticulitis pakati pevarume. Gut, 67(3), 466–472. doi.org/10.1136/gutjnl-2016-313082
National Institutes of Health, Hofisi yeDietary Supplements. (2023). Simbi: Gwaro Rechokwadi reVashandi Vehutano .
Skerrett PJ. Harvard Health Publishing, Harvard Medical School. (2012). Turkey: Hwaro Hutano Hwekudya Kwezororo .
American College yeAllergy, Asthma & Immunology. (2019). Kusawirirana nenyama .
US Department of Agriculture. (2015). Ngatitaurei neTurkey - Gwaro reVatengi reKugocha Zvakachengeteka muTurkey .
by Dr Alex Jimenez Zvokudya , udyo
Kune vanhu vari kuedza kugadzirisa mararamiro ane hutano, kuwedzera maprotein bars mukudya kwavo kunogona kubatsira kuzadzisa zvinangwa zvehutano?
Protein Bhawa
Maprotein mabhawa anopa kukurumidza kwesimba simba pakati pekudya izvo zvinogona kubatsira kudzikisira havi yekudya uye kudzivirira kuzara nemafuta akawandisa, ane sodium-packed snacks kune vanhu vari kuedza kuderedza uremu. Ivo vanogona zvakare kuwedzera macalorie ekudya kune vanhu vakaita sevatambi vari kuyedza kuwedzera tsandanyama. Maprotein mabhawa anogona kusiyana maererano nezvinhu zvakaita sezvinowedzera, makoriyori, mafuta, shuga, uye zvimwe zvinongedzo. Mapepa anoda kuverengwa nokungwarira; kana zvisina kudaro, bhari inogona kuva yakawanda ye candy bar pane ine utano, inovaka muviri mini-kudya kana snack. Zvakakosha kuve neruzivo rwekuti iprotein yakawanda sei inodiwa zuva rega rega, uye huwandu hunosiyana zvichienderana nechinhu chimwe nechimwe.
Yakawanda Sei Mapuroteni Anodiwa
Mapuroteni akakosha kumabasa mazhinji emuviri, asi muviri haugone kuburitsa iyi macronutrient, uye inofanirwa kubva muchikafu. Mapuroteni ekudya anoputsika panguva yekugaya, uye makomisheni anozivikanwa seamino acids anoumbwa:
Aya ndiwo matombo ekuvaka ayo muviri unoshandisa kuvaka nekuchengetedza tsandanyama uye nhengo.
Izvo zvakakosha pakugadzirwa kweropa, kubatanidza tishu, masoja ekudzivirira chirwere, ma enzymes, uye bvudzi. (Marta Lonnie, et al., 2018 )
Sezvo mapuroteni achidikanwa pakuvaka tsandanyama, vatambi kana vanhu vane mabasa anorema vanokurudzirwa kudya zvakanyanya.
Zvimwe chetezvo ndezvechokwadi nezvevakadzi vane pamuviri kana kuti vanoyamwisa. (Trina V. Stephens, et al., 2015 )
Bodybuilders vanodya kunyange mapuroteni akawanda kupfuura avhareji munhu kutsigira tsandanyama kukura.
Protein Calculator
A Calculator kubva kuUS Department of Agriculture inogona kubatsira kuona mapuroteni emazuva ese uye akakurudzirwa huwandu hwezvimwe zvinovaka muviri zvinoenderana nebonde, zera, chiitiko chebasa, uye zvimwe zvinhu.
Iyo yakakodzera mapuroteni ekutora anofunga kuti yakawanda sei inodyiwa pakugara kwega. Wepakati munhu anokurudzirwa kushandisa pakati pe25 ne35 magiramu emapuroteni pakudya kwega kwega. (Emily Arentson-Lantz, et al., 2015 )
Sources
Iwo akapfuma masosi ezvekudya mapuroteni anosanganisira:
Nyama
Puchi
Hove nehove
Eggs
Mukaka uye zvimwe zvigadzirwa zvemukaka
Mamiriro ezvirimwa anosanganisira:
Nyemba
Legumes
Nuts
Mbeu
Whole grains
Izvi ndizvo zvikafu zviri nyore kuisa mukudya kwakaringana, saka kudya kwakasiyana-siyana muhuwandu hwakakwana zuva nezuva kuchaenzana nehuwandu hunokurudzirwa hweprotein. Kurudziro ndeyekunamatira kune ayo akaderera mumafuta akazara uye akagadzirwa carbs uye akapfuma mune zvinovaka muviri. Zvisinei, kudya mapuroteni akawanda kunogona kukonzera matambudziko eitsvo. Naizvozvo, vanhu vanofarirwa nechirwere cheitsvo vanokurudzirwa kuti vangwarire kutora mapuroteni. (Kamyar Kalantar-Zadeh, Holly M. Kramer, Denis Fouque. 2020 )
Zvekutarisira
Kubatanidza maprotein bars mukudya, kungave pakati pekudya-snack, sekutora-uye-kuenda sarudzo kana pasina nguva yekudya kwakakwana, kana sechikamu chekuderedza uremu kana kuwedzera uremu, vanhu vanoda. kuverenga uye kunzwisisa zvinosanganiswa pamhando dzakasiyana dzemabhawa pakusarudza sarudzo dzine hutano. Mimwe nhungamiro yakajairika yekufunga nezvayo:
Protein Content
Pakati pekudya kana pre-post-snack yekurovedza muviri , tsvaga bhari rine magiramu makumi maviri emapuroteni.
Mabhawa ekutsiva chikafu anofanirwa kunge aine magiramu makumi matatu emapuroteni.
Imwe nzira shoma kune iyi nhungamiro inokurudzirwa, sezvo muviri unogona kugaya pakati pe20 ne40 magiramu eprotein mune imwe chete. (Brad Jon Schoenfeld, Alan Albert Aragon. 2018 )
Mapuroteni Type
Protein inowanzobva mumukaka kana zvirimwa.
Zvinonyanyozivikanwa zvinosanganisira mazai, mukaka, mupunga, whey, soya, pizi, uye hemp.
Vanhu vane allergies kana sensitivities vanofanirwa kusarudza bhawa rine mhando yeprotein yakachengeteka kudyiwa.
Calories
Kuti bhaa ridye pakati pekudya, kurudziro ndeaya ane anenge 220 kusvika 250 macalorie.
Iprotein bar inotsiva kudya kwakakwana inogona kuva ne300 kusvika ku400 makori.
mafuta
Gumi kusvika ku15 magiramu emafuta akazara uye hapana anopfuura maviri magiramu emafuta akazara akakodzera.
Bvisa mafuta asina hutano anowanikwa mumafuta ane hydrogenated.
faibha
Fiber iri kuzadza, saka iyo faibha yakawanda, zvinonyanya kuita kuti nzara irambe ichiguta kusvika chikafu chinotevera kana kudya.
Zvinokurudzirwa kusarudza izvo zvine anopfuura matatu kusvika mashanu magiramu efiber .
shuga
Mamwe maprotein bars ane shuga yakawandisa senge candy bars.
Vamwe vane magiramu makumi matatu eshuga yakawedzerwa.
Huwandu hwakakodzera hunosvika magiramu mashanu kana pasi.
Zvekugadzira zvinotapira senge erythritol, sorbitol, uye maltitol hazvisi nani sarudzo sezvo zvinogona kukonzera kuputika uye gasi.
Zvinokurudzirwa kushanda nenyanzvi yezvekudya kuti uone mhando inoshanda zvakanyanya kuitira kuti igone kuisirwa mukudya kwemunhu kuzadzisa uye kuchengetedza zvinangwa zvehutano.
Nutrition Basics
VIDEO
References
Lonnie, M., Hooker, E., Brunstrom, JM, Corfe, BM, Green, MA, Watson, AW, Williams, EA, Stevenson, EJ, Penson, S., & Johnstone, AM (2018). Mapuroteni eHupenyu: Ongororo yeOptimal Protein Intake, Sustainable Dietary Sources uye Mhedzisiro paChido muVakuru Vakuru. Nutrients, 10(3), 360. doi.org/10.3390/nu10030360
Stephens, TV, Payne, M., Bhora, RO, Pencharz, PB, & Elango, R. (2015). Mapuroteni anodiwa evakadzi vane pamuviri vane hutano panguva yekutanga uye kunonoka kubata pamuviri akakwira kupfuura zvinokurudzirwa zvino. Nyaya yezvokudya zvinovaka muviri, 145 (1), 73-78. doi.org/10.3945/jn.114.198622
Arentson-Lantz, E., Clairmont, S., Paddon-Jones, D., Tremblay, A., & Elango, R. (2015). Protein: Chikafu chiri mukutarisa. Applied physiology, nutrition, uye metabolism = Physiologie appliquee, nutrition et metabolisme, 40 (8), 755-761. doi.org/10.1139/apnm-2014-0530
Kalantar-Zadeh, K., Kramer, HM, & Fouque, D. (2020). Kudya kweprotein kwakashata kune hutano hweitsvo: kusunungura taboo. Nephrology, dialysis, transplantation: kuburitswa kwepamutemo kweEuropean Dialysis uye Transplant Association - European Renal Association, 35 (1), 1-4. doi.org/10.1093/ndt/gfz216
Schoenfeld, BJ, & Aragon, AA (2018). Iprotein yakawanda sei inogona kushandiswa nemuviri mukudya kumwe chete pakuvaka tsandanyama? Mhedzisiro yekugovera mapuroteni ezuva nezuva. Chinyorwa cheInternational Society of Sports Nutrition, 15, 10. doi.org/10.1186/s12970-018-0215-1
by Dr Alex Jimenez Health Coaching , udyo
Kune vanhu vari kutsvaga kuwedzera yavo antioxidant, fiber, uye vhitamini kudya, vanogona kuwedzera mapomegraneti pakudya kwavo kubatsira?
Mapomegraneti
Matamba anogona kukudza ndiro dzakasiyana-siyana, kubva pakudya kwemangwanani kusvika kumativi kusvika pakudya kwemanheru, nemusanganiswa wazvo wekutapira zvakapfava, tartness, uye kutsetseka kubva kumbeu dzawo.
Health Benefits
Chibereko chacho chakawanikwa kuva neutano hwakanaka hwevhithamini, fiber, uye antioxidants. Muchero uripakati nepakati une:
Nzira dzekushandisa pomegranate dzinosanganisira:
Guacamole
Isai mupomegraneti arils vasati vashumira. Vanozopa crunch isingatarisirwi inosiyanisa zvinonaka nekutsvedzerera kwe guacamole.
Mesh 2 makotapeya akaibva
Sanganisa mu 1/4 kapu yakachekwa hanyanisi dzvuku
1/4 tsp. munyu
1 Tbsp. ndimu muto
2 clove yegariki - yakagurwa
1/2 mukombe yakakangwa yakachena cilantro
Wedzera 1/4 mukombe pomegranate arils
Anoshumira 6
Nutrition pasevhisi:
144 calories
13.2 gramu mafuta
2.8 gramu emafuta akazara
103 milligrams sodium
7.3 magiramu carbs
4.8 gramu fiber
1.5 gramu mapuroteni
smoothie
Smoothies inopa humwe hutano uye chikafu chine hutano.
Mune blender, sanganisa 1/2 mukombe pomegranate arils
1 bhanana rakagwamba
1/4 kapu yakaderera-mafuta Greek yogati
2 tsp. uchi
Kumwaya muto weorenji
Dururira mugirazi uye unakirwe!
Nutrition pasevhisi:
287 calories
2.1 gramu mafuta
0.6 gramu emafuta akazara
37 milligrams sodium
67.5 magiramu carbs
6.1 gramu fiber
4.9 gramu mapuroteni
Oatmeal
Wedzera oatmeal semapomegraneti anosvetuka kubva kune imwe michero, zvinotapira, uye bhotela zvakanaka.
Gadzirira 1/2 mukombe oats
Isai 1/2 yebhanana yepakati, yakachekwa
1 Tbsp. brown sugar
2 Tbsp. pomegranate arils
1/2 tsp. pasi sinamoni
Nutrition pasevhisi:
254 calories
3 gramu mafuta
0.5 gramu emafuta akazara
6 milligrams sodium
52.9 gramu emakhahydrates
6.7 gramu fiber
6.2 gramu mapuroteni
Bhurawuni RiceImwe nzira yekushandisa matamba iri pamupunga.
Bika 1 mukombe mupunga.
Kanda ne 1/4 mukombe wepomegranate arils
1 Tbsp. mafuta omuorivhi
1/4 kapu yakagurwa, yakakangwa hazelnuts
1 Tbsp. mashizha matsva e thyme
Munyu uye pepper kuravira
Inoita mana servings
Nutrition pasevhisi:
253 calories
9.3 gramu mafuta
1.1 gramu emafuta akazara
2 milligrams sodium
38.8 gramu emakhahydrates
2.8 gramu fiber
4.8 gramu mapuroteni
Muchero weCranberry
Gadzira muto wecranberry muto uye wakaoma.
Mupoto yepakati, sanganisa 12 oz. cranberries itsva
2 makapu pomegranate juice
1/2 mukapu yakaomeswa shuga
Bika pamusoro pekupisa kwepakati - gadzirisa kana musanganiswa ukanyanya kupisa
Kurudzira kazhinji kwemaminetsi makumi maviri kana kusvika mazhinji emacranberries abuda uye aburitsa muto wawo.
Isai 1 kapu yepomegranate arils
Anoshumira 8
Nutrition pasevhisi:
97 calories
0.1 gramu mafuta
0 gramu emafuta akazara
2 milligrams sodium
22.5 gramu emakhahydrates
1.9 gramu fiber
0.3 gramu mapuroteni
Mvura Yakaiswa
Mvura yakazadzwa nemichero inogona kubatsira kusvika pakunyorovesa kwakakodzera.
Isa 1 kapu yepomegranate arils
1/4 kapu nyowani mint mashizha mune inoiswa 1-quart infuser bhodhoro remvura
Sanganisa zvishoma
Zadza nemvura yakacheneswa
Refrigerate kweinenge maawa mana kuti zvinonaka zvinyure
Anoshumira 4
Kushumira kwega kwega kunongopa huwandu hwezvinovaka muviri, zvinoenderana nekuti yakawanda sei muto wepomegranate inopinza mumvura.
Kune chero mibvunzo pamusoro pezvimwe zvinangwa zvekudya zvinovaka muviri kana kuti ungazvizadzisa sei, bvunza iyo Kukuvadza Chiremba Chiropractic uye Inoshanda Mushonga Kliniki Health Coach uye/kana Nutritionist.
Healthy Diet uye Chiropractic
VIDEO
References
FoodData Central. US Department of Agriculture. (2019) Matamba, mbishi .
Zarfeshany, A., Asgary, S., & Javanmard, SH (2014). Pomegraneti ine hutano hunoita hutano. Yepamberi biomedical research, 3, 100. doi.org/10.4103/2277-9175.129371
by Dr Alex Jimenez Gut uye Utachiona Utano , udyo
Kune vanhu vane kugaya uye mamwe matambudziko ehutano, inogona kuramba starch inopa hutano hunobatsira?
Nemishonga starch
Zvokudya zvine sitachi zviri nyore zvinogayiwa nekukurumidza. Izvi zvinotumira shuga yavo muropa, zvichiita kuti uremu huwedzere uye kuwedzera njodzi yechirwere cheshuga nehosha yemwoyo. (Erik EJG Aller, et al., 2011 ) Resistant starch inhengo yechikafu imhando inoshingirira kugaya. Izvi zvinoreva kuti inopinda mudumbu guru uye inopindirana ne gut maruva . Zvokudya zvine starch inoshingirira zvinodarika nemudumbu nemudumbu madiki pasina kubatwa. Muura hombe, vanoviriswa nemabhakitiriya emudumbu anoburitsa zvinhu zvinobatsira kuutano.
Health Benefits
Zvidzidzo pamusoro pehutano hwakanaka huri kuenderera mberi. Masayendisiti arikutsvagira kuti angabatsire sei nehuremu hwekutonga uye hutano hwekoloni:
Weight Management
Tsvagiridzo iri kutanga kuratidza zviratidzo zvekuti zvikafu zvine starch inodzivirira zvinogona kubatsira nekuonda uye kugona kubatsira kubvisa zvirwere zvine chekuita nehuremu zvinosanganisira: (Janine A. Higgins. 2014 )
High cholesterol
chirwere cheshuga
Metabolic syndrome
Mwoyo wepfungwa
Colon Health
Pamusoro pezvo, vaongorori vari kuwana humbowo hwekutanga hunoratidza kuti kuramba sitachi kunogona kubatsira ne: (Diane F. Birt, et al., 2013 )
A prebiotic inokurudzira hutano hwakanaka hwehutumbu flora.
Chirwere chechirwere chechirwere chinoputika chiratidzo kunatsiridza.
Kudzivirira cancer cancer.
Dziviriro kubva kune diverticulitis.
Zvisinei, kutsvakurudza kwakawanda kunodiwa.
Kushandiswa Kwemari
Kufungidzira kuti imarii inofanirwa kudyiwa inotangira painodarika magiramu matanhatu kusvika painodarika makumi matatu. Inofungidzirwa kuti vanhu vazhinji vanodya zvisingasviki magiramu mashanu pazuva, (Mary M. Murphy, et al., 2008 ) Sezvo vanhu vachiwedzera kudya kwavo, zvinokurudzirwa kuzviita zvishoma nezvishoma, kuderedza gasi risingadiwi uye kuputika.
mabhanana
Mabhanana ane utano sosi yestarch isingamiri.
Ndivo vane mari yakawanda kana vasina kuibva.
Mushonga we starch unodzikira kana banana richiibva.
Kana mabhanana akasvibira / asina kuibva asingafadzi, kugadzira smoothie kunogona kubatsira nekunaka.
matapiri
Mbatata dzine mwero wadzo wepamusoro westarch isingaite kana iri mbishi.
Zvisinei, vanhu vanogona kuwedzera kudya kwavo nekubvumira mbatatisi kuti itonhore vasati vadya.
Rice
Kuwanda kwestarch inoshingirira kunoenderana nekuti mupunga wakachena here kana kuti shava.
Zvakafanana nembatatisi, kudya kunogona kuwedzerwa kubva mupunga nekubvumira mupunga kuti utonhorere.
otsi
Kubika oats mumvura, sezvo vazhinji vakajaira kugadzira oatmeal, inoderedza kurwisa starch content.
Yakakungurutswa kana simbi-yakachekwa oats inokurudzirwa seyakavimbika masosi e-resistant starch.
Chickpeas
Chickpeas, inozivikanwawo segarbanzo bhinzi, inzvimbo dzinovaka muviri.
Iwo ndiwo ane hutano sosi yekudya fiber, pamwe nemavhitamini akawanda nemaminerari, uye inodzivirira starch.
Chickpeas dzakabikwa uye/kana dzemumagaba dzine huwandu hwakawanda hwestarch isingamiri.
Vanoenda nemasaladi kana sendiro yekudivi kana snack.
Kune vanhu vane IBS, chickpeas yakacheneswa zvakanaka inoonekwa seyakaderera muFODMAPs kana makhahydrates anogona kuita zviratidzo. (Anamaria Cozma-Petruţ, et al., 2017 )
Zvinokurudzirwa kuchengetedza saizi yekushumira kune 1/4 mukombe.
Taa
Lentils inoshanda senzvimbo ine hutano yeprotein-based based protein.
Zvikabikwa zvinogona kupa sitachi isingachinji.
Vanogona kugadzirirwa mu soups kana side ndiro.
Kubva pachigadziko, vanogona kuva IBS-hushamwari nekunyatsocheneswa uye kugumira kune 1/2 kapu inoshumira.
Bread
Zvingwa zvakasiyana-siyana zvinopa mazinga akasiyana e-resistant starch.
Pumpernickel chingwa chine mazinga akakwirira.
Breadsticks uye pizza crusts ane yakakwirira mazinga.
Vanhu vane IBS vanogona kunge vachishanda kune FODMAP fructan kana gluten protein.
Zvimwe zvinokurudzirwa zvisingaite starch sarudzo ndezviyo tortilla kana artisanal sourdough chingwa chinogadzirwa netsika.
Peas Green
Green peas, kunyange kana yakabikwa, inzvimbo ine hutano hwekudzivirira starch.
Vanogona kugadzirirwa mumasobho kana sendiro yedivi.
Nekudaro, peas dzakasvibirira dzakawanikwa dzakakwirira muFODMAP GOS uye dzinogona kunetsa kune vanhu vane IBS. (Anamaria Cozma-Petruţ, et al., 2017 )
Nyemba
Mhando zhinji dzebhinzi dzakabikwa uye/kana dzemumagaba dzinokurudzirwa kuti dzipiwe starch.
Yepamusoro-soro inowanikwa muchena nebhinzi yeitsvo.
Vanogona kupihwa musobho, sendiro yekudivi, kana kusanganiswa nemupunga.
Bhinzi chikafu chepamusoro-FODMAP uye chinogona kukonzera zviratidzo zvekugaya kune vanhu vane IBS.
Muviri Mukuenzanisa: Chiropractic Fitness uye Nutrition
VIDEO
References
Aller, EE, Abete, I., Astrup, A., Martinez, JA, & van Baak, MA (2011). Starches, shuga uye kufutisa. Nutrients, 3(3), 341–369. doi.org/10.3390/nu3030341
Higgins JA (2014). Resistant starch uye simba chiyero: kukanganisa pakurasikirwa nekurema uye kugadzirisa. Kuongorora kwakakosha mune chikafu sainzi uye hutano, 54 (9), 1158-1166. doi.org/10.1080/10408398.2011.629352
Birt, DF, Boylston, T., Hendrich, S., Jane, JL, Hollis, J., Li, L., McClelland, J., Moore, S., Phillips, GJ, Rowling, M., Schalinske, K ., Scott, MP, & Whitley, EM (2013). Resistant starch: vimbiso yekuvandudza hutano hwevanhu. Kufambira mberi mune zvinovaka muviri (Bethesda, Md.), 4 (6), 587-601. doi.org/10.3945/an.113.004325
Murphy, MM, Douglass, JS, & Birkett, A. (2008). Inodzivirira starch inodya muUnited States. Nyaya yeAmerican Dietetic Association, 108 (1), 67-78. doi.org/10.1016/j.jada.2007.10.012
Cozma-Petruţ, A., Loghin, F., Miere, D., & Dumitraşcu, DL (2017). Kudya mune irritable bowel syndrome: Chii chekukurudzira, kwete chekurambidza kuvarwere! World Journal of gastroenterology, 23 (21), 3771-3783. doi.org/10.3748/wjg.v23.i21.3771
by Dr Alex Jimenez Zvokudya , udyo
Kune vanhu vari kutsvaga kuchengetedza hutano kana kutanga rwendo rwavo rwehutano sekuwedzera antioxidants, dziviriro kubva kugomarara, immune system rutsigiro uye humwe hutano hwakanaka, kuwedzera hanyanisi kuve nzira ine hutano yekuvandudza hutano hwese?
Anyanisi
Hanyanisi muriwo unovaka muviri segariki, chives, leeks, uye shallots. Mhando dzinonyanyozivikanwa ndedzehanyanisi dzvuku, chena, yero, neSpanish. Vakadaro antifungal, antibacterial, anti-inflammatory , uye zvimwe zvinopa utano.
Chero nzira yavanenge vakagadzirira vanorasikirwa nehumwe hutano hwavo kana hwabikwa.
Iwo ane flavonoids, glutathione, selenium makomisheni, vhitamini E, uye vhitamini C.
Pakusarudza hanyanisi, tsvaga dzisina gwapa kana kushanduka ruvara, dzakasimba, uye dzine matehwe akaoma, ane mapepa.
Benefits
Iwo ane phytochemicals - makomisheni zvinomera zvinogadzira kurwisa mabhakitiriya anokuvadza, mavhairasi, uye fungi. Aya phytochemicals anopa hutano hunobatsira kana adyiwa uye anopa zvinotevera zvivakwa: (Xin-Xin Zhao, nevamwe, 2021 )
Anti-obesity
Antioxidants Antidiabetesic
Anti-kuzvimba
Antimicrobial
anti-cancer
Chengetedza moyo, kugaya, kufema, kubereka, uye neurological system.
Dzivirira kubva kuchirwere chechiropa.
Tsigira hutano hwakanaka hwekudzivirira zvirwere.
Mhando uye Mhando
Ndezvavo Allium chirimwa genus izvo zvinosanganisira zvinomera zvakaita segariki, mariki, uye chives. (Oregon State University. 2022 )
Zvinosiyana mukunaka uye zvinogona kutapira, tangy, uye kuvava.
Mhando dzakasiyana dzakasanganiswa nekurima dzinoita kuti hanyanisi inakidze.
Kune mhando dzakawanda dzehanyanisi.
Inonyanya kuzivikanwa uye inowanikwa zvakanyanya ndeye tsvuku, chena, yero, uye Spanish.
Mamwe marudzi anosanganisira cipollini, pearl, uye Vidalia.
Mbishi kana Kubikwa
Anobatsira kunyangwe akadyiwa ari mbishi kana akabikwa, kuabika kunoderedza kuwanda kwe thiosulfinates - mishonga inopa antimicrobial, antifungal, uye antibiotic properties.
Tsvagiridzo inoratidza kuti hanyanisi inopwanyika isati yabikwa inochengetedza hutano hwayo. (Holly L. Nicastro, et al., 2015 )
Kufashaidza nekukangwa hanyanisi kwakaratidza kukonzeresa kurasikirwa kwakanyanya mukukosha kunovaka muviri.
Dzimwe nzira dzekugadzirira dzinoderedza mabhenefiti ehutano dzinosanganisira sautéing, steaming, uye microwaving.
Kubika hanyanisi kunoratidzwa kuwedzera flavonoid mazinga.
Kudya hanyanisi dzakaomeswa, dzehupfu hunogonawo kupa hutano kune chikafu, kunyanya kana hupfu hwakaomeswa nechando. (Damini Kothari, et al., 2020 )
Nutrition Facts
Hanyanisi inogona kubatsira pakudya kune hutano. Iyo flavonoids, glutathione, selenium makomisheni, vhitamini E, uye vhitamini C, inobatsira kune antioxidant zvinhu zvemuriwo. (Holly L. Nicastro, et al., 2015 ) Ruzivo rwekudya kune imwe yepakati hanyanisi: (US Department of Agriculture. ND )
Yese macalorie: 44
Mafuta ose: 0 gramu
Cholesterol: 0 milligrams
Carbohydrate: 10 gramu
Chikafu fiber: 2 gramu
Yese shuga: 5 magiramu
Mapuroteni: 1 gramu
Calcium: 2 milligrams
Sodhiyamu: 4 milligrams
Simbi: 1 milligrams
Vitamin D: 0 micrograms
Pakusarudza
Hanyanisi inogona kuve neyakasara yemishonga yezvipembenene, simbi inorema, kusvibiswa kwehutachiona, uye kuunganidzwa kwenitrate. Kuziva kunobva hanyanisi kunogona kubatsira kuona kuti pakange pasina kushandiswa kwemishonga yezvipembenene zvisiri izvo kana kuti ivhu ravakarimwa harina kupfumiswa nesimbi dzinorema. Pazvinokwanisika, tenga kubva kunzvimbo dzinoremekedzwa dzine maitiro ekurima akajeka, semisika yevarimi. (Xin-Xin Zhao, nevamwe, 2021 )
Hanyanisi dzinowanikwa munzvimbo dzisina kunyatsovharwa dzine njodzi yekukura utachiona hunokuvadza.
Kudzivirira kusvibiswa kweEscherichia. coli kana E. coli, salmonella, uye mold, zvakachengetedzeka kutenga hanyanisi dzese wodzicheka kumba pane kutenga hanyanisi dzakachekwa kare. (Xin-Xin Zhao, nevamwe, 2021 )
Sarudza iwaya anonzwa akasimba, asina mavanga mashoma kana mavanga asina ruvara, uye ane ganda rakaomarara rine mapepa.
Dzivisa idzo dzinoratidza humbowo hwekuumbwa, kunge makwapa machena kana matema pamusoro kana mukati mematinji, neaya ane nhungirwa dzakasvibira, zvinoreva kuti hanyanisi ichiri kudyiwa asi haigare kwenguva yakareba kudaro.
Hypertension Diet
VIDEO
References
Zhao, XX, Lin, FJ, Li, H., Li, HB, Wu, DT, Geng, F., Ma, W., Wang, Y., Miao, BH, & Gan, RY (2021). Kufambira Mberi Kwezvino muBioactive Compounds, Hutano Mabasa, uye Chengetedzo Yekunetsa Onion (Allium cepa L.). Miganho muhutano, 8, 669805. doi.org/10.3389/fnut.2021.669805
Oregon State University. Mhando dzehanyanisi nemhando .
Nicastro, HL, Ross, SA, & Milner, JA (2015). Garlic uye hanyanisi: yavo kudzivirira cancer zvivakwa. Tsvakurudzo yekudzivirira kenza (Philadelphia, Pa.), 8 (3), 181-189. doi.org/10.1158/1940-6207.CAPR-14-0172
Kothari, D., Lee, WD, & Kim, SK (2020). Allium Flavonols: Mabhenefiti ehutano, Molecular Targets, uye Bioavailability. Antioxidants (Basel, Switzerland), 9(9), 888. doi.org/10.3390/antiox9090888
Dhipatimendi Rezvekurima reUS. Anyanisi .
by Dr Alex Jimenez Zvokudya , Gut uye Utachiona Utano
Vanhu vanofanirwa kudya yakawanda fiber kuitira hutano hwakakwana hwematumbo. Kuwedzera avocado pakudya kwavo kunogona kubatsira kuvandudza gut microbe siyana?
Avocado Gut Support
Yakasiyana gut microbiome inobatsira kune hutano hwese. Maererano neongororo ichangobva kuitika, kudya avocado rimwe chete pazuva kunogona kubatsira kuchengetedza hutachiona hwehutachiona hune hutano, hwakasiyana, uye hwakadzikama. (Sharon V. Thompson, et al., 2021 ) Vatsvakurudzi vakacherechedza kuchinja kwakanaka kwemabhakitiriya emudumbu uye kuwedzera kwebhakitiriya yakasiyana-siyana muvanhu vaidya avocado zuva rega rega kwemavhiki gumi nemaviri. (Susanne M Henning, et al., 2019 )
Gut Diversity
Iyo gut microbiome inoreva tupukanana tunogara mumatumbo. Kune anenge 100 matiriyoni ma microorganisms, anosanganisira mabhakitiriya, mavhairasi, fungi, uye nezvimwe, zviripo mudumbu remukati. (Ana M. Valdes, et al., 2018 ) Kuve nekasiyana siyana microbiome zvinoreva kuti muviri une huwandu hwezvipenyu zvakasiyana zvinopa hutano hwakasiyana. Kusave nekusiyana kwakakwana kwebhakitiriya kwakabatanidzwa kune: (Ana M. Valdes, et al., 2018 )
chirwere chemumajoini
kufutisa
Tora 1 chirwere cheshuga
Tora 2 chirwere cheshuga
Chirwere chinoputira chirwere
Chirwere cheCeliac
Arterial kuoma
Atopic eczema
Sei Avocados?
Sangano reMishonga rinokurudzira kudya kwefiber zuva nezuva kubva pamagiramu gumi nemapfumbamwe kusvika pamakumi matatu nemasere pazuva, zvichienderana nezvinhu zvakasiyana sezera. (Diane Quagliani, Patricia Felt-Gunderson. 2016 )
Inenge 95% yevakuru nevana havadyi huwandu hunokurudzirwa hwefiber. (Diane Quagliani, Patricia Felt-Gunderson. 2016 )
Kusanganisira chikafu senge maavocado mukudya kune hutano kunogona kubatsira kusangana nemazuva ese fiber zvinodiwa.
Fruit fiber senge pectin, yakaratidzwa kukurudzira hutano gut microbiome zvakare. (Beukema M, et al., 2020 )
Vatsvakurudzi vanoti izvi zvinogona kunge zviri nekuda kwepectin inobatsira pamishonga inobatsira.Nadja Larsen, et al., 2018 )
Kunyangwe kumwe kutsvagisa kuri kudiwa fiber inotendwa kubatsira kuchengetedza jira rekoloni nekuwedzera kuwanda uye huremu hwechituru uye nekukurumidza kubviswa.
Fibre inowedzera kuwanda pakudya kwemunhu uye inonotsa kukurumidza kwekugaya, izvo zvinoita kuti muviri unzwe wakaguta kwenguva refu.
Yakavandudzwa Gut
Vanhu vanogona kutsigira ine hutano microbiota nekuita zvigadziriso zvidiki mukudya kwavo, kusanganisira:
Kudya michero yakasiyana-siyana nemiriwo ine ganda, sezvo iyi ndiyo iyo yakawanda yezvokudya zvinovaka muviri.
Zvokudya zvakaviriswa seyogati, kombucha, sauerkraut, kimchi, uye kefir.
Kuderedza kushandiswa kwezvikafu zvakagadzikiswa, shuga, uye zvinotapira zvekugadzira.
Zvimwe zvikafu zvezviyo.
Nzira dzekudya avocados dzakawanda dzinosanganisira kuwedzera kune:
smoothies
Salads Sandwichi
Guacamole
Kana makotapeya akawanda anogona kudyiwa asati aibva, anogona kuomeswa nechando.
Peenura wobva waacheka kutanga, wobva waaisa mumabhegi efiriza kuti agare gore rose.
Ivo vakapfuma mumafuta ane hutano, zvisinei, mune mwero, ivo havagone kuita kuti uremu huwedzere.
Vanhu vanogona kushandira kuve neyakasiyana gut microbiome nekuteerera kune chikafu chavanodya. Zvokudya zvakananga uye maitiro ekudya zvinogona kukanganisa marudzi akasiyana-siyana ehutachiona hwehutachiona hunogona kutsigira hutano.
Sarudzo Dzakangwara, Hutano Huri Nani
VIDEO
References
Thompson, SV, Bailey, MA, Taylor, AM, Kaczmarek, JL, Mysonhimer, AR, Edwards, CG, Reeser, GE, Burd, NA, Khan, NA, & Holscher, HD (2021). Kushandiswa kweAvocado Kunoshandura Gastrointestinal Bacteria Kuwandisa uye Microbial Metabolite Kunyanya Pakati peVakuru Vaine Kufutisa kana Kufutisa: Chiyedzo Chinodzorwa Chisina Kurongeka. Nyaya yezvokudya zvinovaka muviri, 151 (4), 753-762. doi.org/10.1093/jn/nxaa219
Henning, SM, Yang, J., Woo, SL, Lee, RP, Huang, J., Rasmusen, A., Carpenter, CL, Thames, G., Gilbuena, I., Tseng, CH, Heber, D., & Li, Z. (2019). Hass Avocado Kubatanidzwa muKudya-Kurasikirwa Kwekudya Kunotsigirwa Kurasikirwa Kwehuremu uye Yakachinjwa Gut Microbiota: A 12-Week Randomized, Parallel-Controlled Trial. Ikozvino kusimukira mukudya, 3(8), nzz068. doi.org/10.1093/cdn/nzz068
Valdes, AM, Walter, J., Segal, E., & Spector, TD (2018). Basa regut microbiota muhutano uye hutano. BMJ (Clinical research ed.), 361, k2179. doi.org/10.1136/bmj.k2179
Quagliani, D., & Felt-Gunderson, P. (2016). Kuvhara America's Fiber Intake Gap: Kukurukurirana Strategies Kubva kuChikafu uye Fiber Summit. American Journal of Lifestyle Medicine, 11 (1), 80-85. doi.org/10.1177/1559827615588079
Beukema, M., Faas, MM, & de Vos, P. (2020). Mhedzisiro yeakasiyana ekudya fiber pectin zvimiro pane gastrointestinal immune barriers: kukanganisa kuburikidza negut microbiota uye yakananga mhedzisiro pamasero edziviriro. Kuedza & molecular mushonga, 52 (9), 1364-1376. doi.org/10.1038/s12276-020-0449-2
Larsen, N., Cahú, TB, Isay Saad, SM, Blennow, A., & Jespersen, L. (2018). Mhedzisiro yepectin pakupona kweprobiotic Lactobacillus spp. mumajisi emudumbu ane hukama nemaitiro avo uye maitiro emuviri. Chikafu microbiology, 74, 11-20. doi.org/10.1016/j.fm.2018.02.015
by Dr Alex Jimenez utano , udyo
Madomasi akaderera-calori uye ane hutano-dense, ndeapi mabhenefiti ehutano anogona kuwanikwa nevanhu kubva mukushandisa kwavo?
Tomato Benefits
Mhando dzose dzematomatisi dzinopa kudya kunovaka muviri, kusanganisira potassium nevhitamini C, zvichiita kuti zvive chikamu chekudya kwakakwana.
Madomasi mambishi ane vhitamini C, inopenya ganda nekurwa kuzvimba .
Kubika madomasi kunoburitsa mamwe ma antioxidants ayo akakosha mune zvidiki senge lycopene, kuchengetedza hutano hwemoyo nekudzivirira mamwe magomarara.
Mamwe mabhenefiti anobatsira kumoyo, prostate, uye yekuziva / hutano hwehuropi.
Yakasiyana-siyana madomasi mabikirwo uye zvigadzirwa zvinogona kupa chiyero chezvinovaka muviri. Kusiyana kwakakosha uye izvi zvinoshanda kune zvese michero nemiriwo. Edzai iwo mbishi, akabikwa, uye akabikwa, sezvo nzira dzakasiyana dzinogona kupa zvakasiyana.
Yakabikwa uye Madomasi Mbishi
Madomasi ane macalorie mashoma uye akapfuma mune zvinovaka muviri. Tomasi yakasvibira, yepakati nepakati ine macalorie anosvika makumi maviri nemaviri uye isingasviki 22 gramu yemafuta. Iyo yakaderera sodium uye yakaderera glycemic, ine chete 1 milligrams yesodium uye 6 magiramu eshuga. Iwo akanakisa tsime re hydration sezvo domatisi mbishi rine hafu yekapu yemvura.
Ruzivo Rune hutano
Tomato riri pakati nepakati rinosanganisira zvinovaka muviri zvinotevera: (USDA: FoodData Central. 2018 )
Protein - 1.1 magiramufaibha - 1.5 magiramukarusiyamu - 12 milligramsMagnesium - 13.5 milligramsPhosphorus - 29.5 milligramsPotassium - 292 milligramsVitamin C - 17 milligramsCholine - 8.2 milligramsLycopene - 3.2 milligrams
Zvimwe Antioxidants
Madomasi ane akati wandei akakosha mavhitamini nemamineral anotsigira immune system uye mapfupa neropa.
MaAntioxidants anobatsira kurwisa mahara radicals uye mamorekuru asina kugadzikana anokuvadza masero emuviri. (Edward J. Collins, nevamwe, 2022 )
Antioxidants se lycopene, lutein, uye zeaxanthin, zviri nani kunyudzwa nemadomasi akabikwa.
Madomasi mambishi ane mashoma evhitamini A neK, fluoride, folate, uye beta-carotene.
Heart Health
Tomate inopa hutano hwakanaka hwe potassium.
Potassium uye sodium zvose zvakakosha pakushanda kwemwoyo.
Potassium yakakosha pakuzorodza tsinga dzeropa.
Tomasi rimwe riri pakati nepakati rine mari yakaenzana nebhanana.
Mwoyo unoda maelectrolyte aya kuti abatane uye awedzere.
Vanhu vazhinji vane high blood pressure vanogona kubatsirwa kubva kune yakakwira potassium, fiber, uye lycopene mazinga.
Zvidzidzo zvakabatanidza lycopene kudzikisa njodzi yechirwere chemoyo uye kufa. (Bo Song, et al., 2017 )
Exercise Recovery
Electrolytes akakosha pakuita basa remasero.
Potassium, sodium, magnesium, uye fluoride inogona kubatsira kuderedza kurwadza kwetsandanyama uye kuneta kwekurovedza muviri mushure mekuita zvemuviri kana kurovedza muviri.
Iyo anti-inflammatory properties inobva kuvhitamini C.
Kudya madomasi musati kana mushure mekuita basa remuviri kunogona kubatsira kuzadza magnesium iyo yakakosha pakudhonzwa kwemhasuru. (Edward J. Collins, nevamwe, 2022 )
Kudzivirirwa Kurwisa Dementia
Potassium inopa simba kumoyo uye ine basa mukushanda kwetsinga dzemuviri.
Imwe ongororo ichangoburwa yakawana kuti vanhu vakadya yakawanda potassium uye shoma sodium vakavandudza kugona kwekuziva. (Xiaona Na, et al., 2022 )
Chimwe chidzidzo chakaongorora kuti carotenoids / antioxidants inokanganisa ruvara rwemiriwo inobata sei hutano hwehuropi hwenguva refu.
Vatsvagiri vakaona kuti vanhu vane huwandu hweropa hwe lutein uye zeaxanthin, avo vari vese vari mumadomasi akabikwa vaive nehuwandu hwedementia. (May A. Beydoun, et al., 2022 )
Lutein uye zeaxanthin inozivikanwa zvakare nekuchengetedza hutano hwemaziso sekukura kwemuviri.
Batsira Kudzivirira Prostate Cancer
Kubika madomasi kunokanganisa vhitamini C yemukati, asi kunowedzera kuwanikwa kweakawanda ma antioxidants anogona kudzivirira kubva kukukura kwegomarara.
Kunyanya kuvarume, lycopene inobatsira kubatsira kuderedza nyaya dzine chekuita neprostate.
Ongororo dzakawana kuti varume vanodya matomatisi, anosanganisira mbishi, muto, uye papizza vane njodzi shoma yekubatwa negomarara reprostate nekuda kwehuwandu hwehuwandu hwe lycopene inotorwa, iyo inogadziridzwa mumadomasi akabikwa. (Joe L. Rowles wechitatu, nevamwe, 3 )
Lycopene uye mamwe maruva pigments / carotenoids anotendwa kuti anodzivirira kubva kugomarara nekuda kweiyo antioxidant zvimiro. (Edward J. Collins, nevamwe, 2022 )
Lycopene uye mamwe ma antioxidants mumadomasi anogonawo kubatsira kubereka kwemurume nekuvandudza huwandu hwembeu uye kufamba kwembeu. (Yu Yamamoto, et al., 2017 )
Balance Blood Sugar
Madomasi anogona kubatsira kubata shuga muropa muvanhu vane chirwere cheshuga.
Vane fiber inobatsira kugadzirisa shuga yeropa uye kufamba kwe bowel.
Fibre inononoka kugaya kuti muviri ugare wakazara uye wakareba uye haukanganisi mazinga eshuga yeropa.
Izvi zvinonyanya kukosha zvakapihwa kuti 95% yehuwandu hweUS haidyi huwandu hwakakodzera hwefiber. (Diane Quagliani, Patricia Felt-Gunderson. 2016 )
Ganda Rine Utano, Bvudzi, uye Zvipikiri
Madomasi ane chlorogenic acid, musanganiswa unogona kukurudzira kugadzirwa kwe collagen.
Vitamin C uye A mumadomasi mbishi anogona kubatsira kutaridzika kweganda, bvudzi, uye nzara.
Kurapa Kwekudya Kurwisa Kuzvimba
VIDEO
References
USDA: FoodData Central. Madomasi, tsvuku, akaibva, mbishi, avhareji yegore rose.
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