Chondichitikira changa ndi madzi obiriwira kuwonda
Zomwe ndakumana nazo ndi madzi obiriwira ochepetsa thupi zinali zodabwitsa komanso zolimbikitsa.
Ndinayamba kumwa kapu ya madzi m’mawa popanda kanthu m’mimba ndipo ina madzulo, tsiku lililonse kwa mlungu umodzi.
Nthawi yomweyo ndinawona kuwonjezeka kwakumverera kwanga kwa satiety ndi mimba yodzaza kwa nthawi yaitali.
Ndinayamba kuchepa kudya ndipo chilakolako changa chinachepa kwambiri.
Madzi obiriwira anali olemera mu fiber, omwe amathandiza kuti amve bwino komanso amapereka thupi ndi zakudya zofunika kwambiri.
Sikuti madzi obiriwira anali othandiza kuchepetsa chilakolako cha kudya ndi kulemera kwake, komanso anali ndi zotsatira zoyesa pa thanzi langa lonse.
Ndinaona kuwonjezeka kwa mphamvu ndi kuchira kwanga m'thupi langa, ndipo chigayo changa ndi matumbo akuyenda bwino.
Komanso, ndinaona kusintha kwa kutha kwa khungu langa ndipo sindinakhalebe ndi vuto lapakhungu.
Ndinazindikiranso kuti madzi obiriwira amathandizira kagayidwe kachakudya ndikuwonjezera kutentha kwa ma calories m'thupi.
Ndinamva kuwonjezeka kwa mafuta anga oyaka, zomwe zinachepetsa kwambiri kuchuluka kwa mafuta ochulukirapo m'thupi langa.
Chondichitikira changa ndi madzi obiriwira kuwonda chinali bwino komanso chosangalatsa.
Ndikhoza kulangiza kwa aliyense amene akufunafuna njira yachilengedwe komanso yothandiza yochepetsera thupi komanso kukhala ndi thanzi labwino.
Kupitiliza kudya madzi obiriwira monga gawo la zakudya zopatsa thanzi kudzakhala ndi zotsatira zabwino pa moyo wanu wonse.
Madzi obiriwira bwanji kuwonda?
Madzi obiriwira ndi njira yabwino yochepetsera thupi mwathanzi komanso mwachangu.
Madzi awa ali ndi masamba a masamba ndi zipatso zochepa zama calorie, zomwe zimapangitsa kukhala chisankho choyenera pazakudya.
Madzi obiriwira ndiwotsekemera komanso abwino kwa zakumwa zoziziritsa kukhosi, chifukwa amachepetsa chilakolako, amakupangitsani kuti mukhale okhuta kwa nthawi yayitali, komanso amachepetsa kuchuluka kwa mafuta m'thupi.
Kuonjezera apo, madzi obiriwira ndi abwino kwa dongosolo la m'mimba ndipo amathandiza kuyamwa zakudya bwino.
Zakudya zochokera ku madzi obiriwira zimathandiza kuchepetsa kulemera kwakukulu komanso zimalimbikitsa kuchotsa poizoni wochuluka m'thupi.
Madzi obiriwira amachepetsa mafuta a kolesterolini, amawotcha triglycerides, komanso amathetsa mavuto am'mimba.
Kukonzekera madzi obiriwira kuwonda, mukhoza kumwa kapu ya madzi m'mawa ndi wina madzulo tsiku lililonse kwa sabata.
Mudzawona pakapita nthawi kuti madziwa amakuthandizani kuti muchepetse thupi bwino, chifukwa ali ndi zopatsa mphamvu zochepa ndipo amakupangitsani kuti mukhale okhuta tsiku lonse.
Kuonjezera apo, madzi obiriwira ali ndi zopatsa mphamvu zochepa ndipo amakhala ndi zotsatira zodabwitsa pakuchepetsa thupi mosavuta.
Green zakudya madzi kuwonda akhoza kukonzekera mwa kusakaniza theka sipinachi ndi theka nkhaka, kagawo kakang'ono ginger wodula bwino lomwe, madzi a theka la mandimu, ndi timbewu masamba ochepa.
Madziwa amatha kudyedwa kwakanthawi kochepa ngati gawo lazakudya zopatsa thanzi komanso zopatsa thanzi zomwe zimangochepetsa thupi.
Kodi madzi obiriwira amachepetsa m'mimba?
Madzi obiriwira ndi njira yabwino kwambiri yochepetsera mafuta am'mimba.
Lili ndi masamba osiyanasiyana olemera mu fiber ndi zakudya zofunikira zomwe zimalimbikitsa kuyaka kwa mafuta ndi kuyeretsa thupi lonse.
Komanso, kumwa madzi obiriwira kumathandiza kuchepetsa kudzikundikira mafuta m`dera pamimba ndi kusintha khungu elasticity.
Kafukufuku akuwonetsa kuti madzi obiriwira amakhala ndi mankhwala omwe amathandizira kagayidwe kachakudya komanso amathandizira kuwotcha mafuta.
Popeza imakhala ndi madzi ambiri, imapangitsa kuti chimbudzi chikhale bwino komanso chimapangitsa kuti thupi liziyenda bwino.
Choncho, madzi obiriwira amakhala chida chothandiza kuchepetsa thupi ndi kutaya mafuta m'mimba.
Inde, madzi obiriwira ayenera kudyedwa monga gawo la zakudya zopatsa thanzi, kuphatikizapo kuchita masewera olimbitsa thupi nthawi zonse.
Kuti mupeze zotsatira zabwino, ndibwino kumwa madzi obiriwira nthawi zonse ndikukhala ndi moyo wathanzi komanso wokhazikika.
Komabe, ziyenera kutsindika kuti kumwa madzi obiriwira okha sikungakhale kokwanira kukwaniritsa zotsatira zowonda mwamsanga.
Ngati mukufuna kuchepetsa mafuta m'mimba, muyenera kuchita masewera olimbitsa thupi m'derali ndikutsatira zakudya zoyenera, kuphatikizapo kumwa madzi obiriwira.
Ndi liti kumwa madzi obiriwira kuti muchepetse thupi?
Ndi bwino kumwa madzi obiriwira kuwonda ola limodzi mutatha kadzutsa tsiku lililonse.
Izi zimathandiza kuti kagayidwe kachakudya kagayidwe bwino komanso kuyamwa bwino zakudya.
Ndikulimbikitsidwanso kumwa kapu ina yamadzi obiriwira musanagone, chifukwa imatengedwa ngati njira yabwino yochotsera poizoni m'thupi ndikuwongolera chimbudzi usiku.
Madzi obiriwira ochepetsera thupi ndi abwino polimbana ndi kudzimbidwa komanso kulimbikitsa thanzi la m'mimba.
Msuziwu uli ndi ulusi wambiri, womwe umathandizira kutulutsa matumbo ndikuwongolera kuchotsa zinyalala zathupi.
Chifukwa cha mphamvu yake pakuwotcha mafuta, imatengedwa kuti ndi imodzi mwazakudya zotsimikizirika zochepetsa thupi.
Zimathandizira kuchepetsa kuchuluka kwa cholesterol m'magazi ndikuwotcha triglycerides bwino.
Choncho, kumwa kapu ya madzi obiriwira m`mawa ndi wina madzulo tsiku lililonse kwa mlungu ndi mogwira kukwaniritsa mwamsanga kuwonda zotsatira.
Njira zina zodzitetezera ziyenera kuchitidwa mukamamwa madzi obiriwira kuti muwonde.
Chofunikira kwambiri pazitsanzozi ndikupewa kumwa mopitirira muyeso, chifukwa izi zingayambitse kupanga miyala ya impso ndipo nthawi zina zingayambitse kulephera kwa impso.
Choncho, tikulimbikitsidwa kuti titsatire mlingo wokhazikika ndikutsatiridwa ndi kuchuluka kovomerezeka.
Kodi ndimamwa madzi obiriwira kangati pa sabata?
Kudya kwa madzi obiriwira kumasiyanasiyana malinga ndi zosowa ndi zolinga za munthu.
Ngakhale zili choncho, kukhala ndi madzi obiriwira tsiku lililonse kumaonedwa kuti ndikwabwino kuti mupeze zabwino zomwe zatchulidwazi.
Mukhoza kumwa madzi obiriwira tsiku lililonse kapena katatu kapena kanayi pa sabata, malingana ndi chikhumbo chanu ndi ndondomeko yanu.
Ndikofunika kuti muzimwa pafupipafupi kuti mupindule kwambiri.
Zingakhale zothandiza kumwa madzi obiriwira pamimba yopanda kanthu m'mawa kuti mupeze mphamvu ndi mphamvu kuti muyambe tsiku lanu.
Mutha kumwanso pakati pa chakudya kapena musanadye chakudya chamasana kuti mukhale ndi thanzi komanso kukhutitsidwa.
Ndikwabwino kumwa madzi obiriwira pambuyo pa gawo limodzi mwa magawo asanu a madzi ake kuti asataye odana ndi kutupa.
Kumbukiraninso kugwiritsa ntchito zosakaniza zatsopano, zobiriwira zamadzimadzi kuti mupeze zopatsa thanzi.
Mukhoza kugwiritsa ntchito zosakaniza monga sipinachi, udzu winawake, letesi, parsley, nkhaka, apulo, mandimu, etc. kukonzekera wathanzi ndi thanzi madzi wobiriwira.
Musaiwale komanso kufunika kwa kudya madzi obiriwira pang'onopang'ono komanso kuphatikizapo monga gawo la zakudya zopatsa thanzi.
Ndibwino kudya zakudya zina zosiyanasiyana monga zipatso ndi ndiwo zamasamba, mapuloteni a nyama ndi zomera, mtedza ndi mbewu, ndi mbewu zonse.
Madzi obiriwira amatha kudyedwa pafupipafupi kamodzi kapena kanayi pa sabata.
Kusankha nthawi ndi kwaumwini ndipo kuyenera kugwirizana ndi zosowa zanu ndi ndondomeko yanu.
Konzani madzi obiriwira pogwiritsa ntchito zosakaniza zatsopano komanso zosiyanasiyana, ndipo sangalalani ndi ubwino wake wathanzi.
Kodi madzi obiriwira amakhala nthawi yayitali bwanji mufiriji?
Madzi obiriwira amatha kukonzedwa ndikusungidwa mufiriji kwa masiku atatu.
Koma iyenera kusungidwa m'chidebe chopanda mpweya, monga mtsuko wagalasi, kuti zitsimikizire kuti ubwino wake ndi zakudya zake zimasungidwa.
Ndikwabwino kusunga madziwo m'chidebe chagalasi chakuda kuti dzuwa lisalowe, zomwe zingasokoneze ubwino wa madzi.
Madzi achilengedwe osungidwa mufiriji amasintha alumali pakadutsa masiku atatu, chifukwa zakudya zamadzimadzi zimatayika mwachangu.
Mavitamini amadzimadzi amakhudzidwa ndi kutentha, mpweya, ndi kuwala, zomwe zimapangitsa kuchepa kwa zakudya zawo.
Kukoma kwa madziwo kungasinthenso ndipo kungayambe kuwonongeka.
Komabe, kumwa madzi obiriwira atsopano ndibwino kuti mupindule kwambiri ndi thanzi lake.
Ikhoza kusungidwa mufiriji kwa maola 72, koma muyenera kuonetsetsa kuti mukuyiyika m'chidebe chopanda mpweya kuti isawonongeke komanso kuti ikhale ndi thanzi labwino.
Kodi madzi obiriwira ali ndi vuto lililonse?
Ngakhale kuti kumwa madzi obiriwira kumakhala ndi ubwino wambiri, kumatha kukhala ndi zotsatirapo komanso kuvulaza thupi.
Pali anthu ena omwe amatha kudwala chifukwa chomwa madzi obiriwira.
Vuto limodzi lomwe lingakhalepo ndikuti limatha kuwonjezera kuchuluka kwa potaziyamu m'thupi modabwitsa, ndikuwononga impso ndi mtima.
Choncho, odwala a impso kapena odwala matenda a mtima ayenera kuonana ndi dokotala asanadye madzi ambiri obiriwira.
Kuphatikiza apo, madzi obiriwira amakhala ndi fiber zochepa, zomwe zingakhudze chimbudzi.
Anthu ena amatha kukhala ndi vuto lakupha chakudya chifukwa chomwa madzi obiriwira omwe ali ndi mabakiteriya ndi majeremusi.
Palinso malipoti ena oti madzi obiriwira amatha kusokoneza ntchito ya chithokomiro komanso kuti amatha kufooketsa enamel ya dzino, kukulitsa kukhudzika kwa mano ndikupangitsa kuti dzino liwonongeke.
Kodi ndizotheka kumwa madzi obiriwira mukatha kudya?
Kumwa madzi obiriwira mutatha kudya ndizotheka komanso kopindulitsa.
Ndizotheka kusintha kumwa khofi ndi timadziti tachilengedwe mukatha kudya, kapena kumwa ola limodzi musanamwe kapena mutatha kumwa khofi.
Izi zili choncho chifukwa malo okhala acidic mu khofi amatha kusokoneza mayamwidwe a zakudya zina kuchokera ku zakudya zodyedwa.
Choncho, kumwa timadziti sikumangothandiza kuti thupi lizifuna mavitamini ndi minerals ambiri, komanso kungathandize kuchepetsa mwayi wokhala ndi matenda ambiri osatha, monga matenda a Alzheimer, khansa, ndi matenda a mtima.
Ngati kuli kofunikira kumwa madzi ndi chakudya, zotsatira zake pa thupi zimatha kuchepetsedwa mwa kusakaniza madzi omwe alipo kapena okonzeka ndi madzi.
Izi zimalimbikitsidwa kuti mupewe ludzu ndikuwongolera ma calorie osafunika.
Kuonjezera apo, madzi obiriwira amatha kudyedwa m'mawa uliwonse pamimba yopanda kanthu kuti mukhale ndi mphamvu zambiri tsiku lonse ndikuwongolera maganizo anu.
Nditayesa, ndidawona kuti kumwa madzi obiriwira mukamaliza kudya kumandithandiza kuti ndikhale ndi chimbudzi komanso kuchepetsa kutupa m'mimba.
Khungu langa lakhalanso lonyezimira komanso lowoneka bwino, ndipo akukhulupirira kuti izi zimachitika chifukwa cha phindu la zigawo za chlorophyll zomwe zimapezeka m'masamba amasamba, zomwe zimathandiza kuchotsa poizoni zomwe zakhala m'thupi kwa zaka zambiri ndikuyeretsa matumbo komanso koloni.
Nthawi zambiri, kumwa madzi obiriwira kumakhulupirira kuti kumathandizira kagayidwe kachakudya ndipo kungayambitse kuwonda ngati kudyedwa ngati njira yachilengedwe yazakudya pakatha theka la ola.
Ngati mukufuna kudziwa ubwino wa madzi obiriwira pa thupi, Ndi bwino kumwa kapu ya madzi mwamsanga masana.
Dziwani kuti kuchedwa kumatenga nthawi yayitali, phindu limakhala lochepa.
