Yankho: mbewu za dzungu zimagwirizana ndi zakudya zanu za keto. Mutha kuwatenga malinga ngati simukuwachitira nkhanza.
Mtedza ndi njere zimagwira ntchito yofunika kwambiri pazakudya za keto. Ndi zakudya zopatsa chidwi kwambiri chifukwa zimakhala zochepa muzakudya komanso zimakhala ndi fiber komanso mafuta athanzi. Izi zimawapangitsa kukhala chowonjezera chabwino kwambiri chomwe chimathandiza kutsatira ma macros.
Mbewu za dzungu ndizopatsa thanzi kwambiri ndipo zimakhala ndi mafuta ambiri athanzi, ma amino acid, ndi michere. Ndi chiwerengero chonse cha ma carbohydrate a 4.10 g pa 50 g, mbewu za dzungu sizongokhala keto, koma ndi chakudya choyenera kwambiri kuti tiyike muzakudya zathu za keto.
Zakudya zopezeka mu njere za dzungu
Popeza tingathe kulingalira njere za dzungu, zomwe ziridi njere, monga mluza (monga miluza ya zomera zing’onozing’ono), njerezi zimakhala ndi mphamvu zonse zopatsa thanzi zomwe mbewuyo imafunikira kuti imere ndikukula mwamphamvu, ndipo imachiritsa. Izi zimawapangitsa kukhala gwero lazakudya zofunika.
Malingana ndi USDA, njere za dzungu zimapereka mkuwa, calcium, potaziyamu, magnesium, iron ndi mavitamini A, E ndi K.
Ubwino waukulu wa kudya dzungu nthanga
Mbewu ndi mtedza ndizodziwika bwino m'magulu azaumoyo komanso mafani a keto, ndipo pazifukwa zomveka. Zakudya izi ndi zamitundumitundu, zosavuta kunyamula, komanso zimapindulitsa kwambiri paumoyo. Ndipo mosadabwitsa, mbewu za dzungu ndizosiyana.
1.- Mbeu za dzungu ndi gwero lalikulu la magnesium
Thupi lanu limagwiritsa ntchito magnesium muzinthu zopitilira 300 za enzymatic, kuphatikiza kagayidwe kazakudya, kuchira kwa minofu, komanso kugwira ntchito kwa mitsempha.
Izi ndi zomwe zimapangitsa kuti zizindikiro za kuchepa kwa magnesiamu ziphatikizepo: kupweteka kwa mutu ndi kupweteka kwa minofu, kukwiya, zizindikiro za PMS zowonjezereka, ndi kupweteka kwa minofu.
Kuphatikizika kwa pafupifupi 12 g wa njere za dzungu kumapereka pafupifupi 50% ya zosowa za tsiku ndi tsiku za magnesium. Ndipo kumbukirani zimenezo magnesium ndiyofunikiranso pakuwongolera kuthamanga kwa magazi ndi shuga wamagazi.
Pakafukufuku wa milungu 12 kwa odwala omwe ali ndi matenda a impso apamwamba, zowonjezera za mbewu za dzungu zimachepetsa kuchuluka kwa shuga m'magazi, kuchuluka kwa insulini, ndi zolembera zotupa, chifukwa cha kadyedwe kake ndi mafuta acids. Zomwe ndi nkhani yabwino kwa ife pazakudya za keto.
2.- Mbeu za dzungu ndi gwero lachilengedwe lachitsulo
Chitsulo chikhoza kukhala chovuta kuti muwonjezere. Pokhapokha ngati muli ndi vuto la kuchepa kwa magazi kapena dokotala wanu atakuuzani mosiyana, nthawi zonse mumayesetsa kupeza chitsulo kuchokera kuzinthu zachilengedwe monga mbewu za dzungu. Kupatula apo, pali anthu ambiri omwe ali ndi vuto lalikulu lotengera iron muzowonjezera za vitamini. Kupatula pazotsatira zomwe zadziwika kale zotengera zitsulo zachitsulo monga:
- Kutupa
- Kudzimbidwa
- kutsekula
- Kuchepetsa mseru
- Kuwawa kwam'mimba
- Mutu
Kudya mbewu za dzungu ndi njira yosavuta komanso yokoma yopewera kusowa kwachitsulo. Mbeu za dzungu zimaphimba pafupifupi gawo limodzi mwa magawo atatu azomwe mumasowa tsiku lililonse.
3.- Mbeu za dzungu zingathandize kuchepetsa shuga wa magazi
Phunziro zikusonyeza kuti kudya dzungu ndi dzungu njere akhoza kuchepetsa kutupa ndi kuchepetsa shuga m'magazi. Izi zikuwoneka chifukwa cha magnesium. Popeza kafukufuku wowunika adapeza kuti anthu omwe amadya kwambiri magnesiamu amakhala ndi mwayi wokhala ndi matenda amtundu wa 33 ndi 2%.
4.- Mbeu za dzungu ndi gwero labwino la mafuta abwino
Mbewu za dzungu zili ndi omega-3 ndi omega-6 fatty acids. Mankhwalawa ndi ofunikira kuti mukhale ndi thanzi labwino, chakudya chokwanira komanso chokwanira, ndipo zonsezi zimapindulitsa kwambiri thupi lanu.
Koma omega-3s ndi ovuta kupeza. Azungu ambiri amadya mafuta omega-6 ochulukirapo monga mafuta a masamba ndi zakudya zosinthidwa kuposa momwe amalangizidwa, mu chiŵerengero cha 20: 1. Pamene chiŵerengero choyenera chingakhale 4: 1 kapena 1: 1, monga kusonyeza phunziro ili.
Sikuti mbewu za dzungu zimangopereka omega-3s, zimaperekanso omega-6 fatty acid yosagwira ntchito yotchedwa linoleic acid. Linoleic acid iyi imasinthidwa m'thupi lanu kukhala gamma-linolenic acid, anti-inflammatory pawiri yomwe imathandiza kulimbana ndi ma free radicals ndi kupsinjika kwa okosijeni. Motero kulimbana ndi zotsatira za ukalamba.
Chifukwa chake, monga mukuwonera, ndi chakudya chosangalatsa chomwe mungayambitsire muzakudya zanu za keto ndipo zingakuthandizeni kuti shuga wanu wamagazi asamayende bwino.
Zambiri zaumoyo
Kukula kwake: 50 g
| dzina | Vuto |
|---|---|
| Zakudya zomanga thupi | 4.10 ga |
| Mafuta | 24.5 ga |
| Mapuloteni | 14.9 ga |
| CHIKWANGWANI | 3.25 ga |
| Kalori | 287 kcal |
Chitsime: USDA.
