Sezvo nguva yekudya kwemasikati yaswedera, mukana wekuti iwe unoshuva chimwe chinhu chekudya uye wonanga kumuchina wekutengesa kubasa kuti utsvage kutapira kana kunakidza. Asi kana uri kuyedza kuchengetedza uremu hwako, izvo zvingasarudzwa zvinogona kunge zvisiri zvehutano zvakanyanya.
Zvino, kuongorora kutsva inoratidza kuti pane sarudzo yakangwara kana iwe uchida snack ine munyu: nzungu. Kuchengeta walnuts kana mimwe michero yakaomeswa, yakadai semaarmond, cashews uye pistachios, mudhirowa redhesiki rako rinogona kukubatsira kuti urege kuwedzera uremu, zvisinei nezvinofungwa nevanhu vazhinji.
Kudya nzungu kunogona kuderedza njodzi yekufutisa
Pachidzidzo ichi, vatsvakurudzi vakaongorora data kubva kuzvidzidzo zvitatu zvekare (kusanganisira 51.529 varume vehutano hwehutano, makore makumi mana kusvika ku40; 75 vanamukoti, vane makore 121.700 kusvika ku35; uye 55 vanamukoti, vane makore 116.686 kusvika ku24) vakabvunza vatori vechikamu nezvekurovedza muviri, kudya, uye tsika dzekudya. Izvi zvaisanganisira kuunganidza ruzivo rwekuti kakawanda sei vatori vechikamu vakadya nzungu kana nzungu butter (chipunu chimwe) mugore rapfuura.
Vatori vechikamu vakawedzera kushandiswa kwavo kwenzungu nehafu pakushanda pazuva, kana 3 servings pavhiki mukati mekudzidza, vaiva ne 3% zvishoma zvingangoita kufutisa. Kunyanya, kudya walnuts kwakatungamirira kune 15% pangozi yakaderera yekuwedzera kuneta, uye kudya dzimwe nzungu kwakabatanidzwa ne11% pangozi yakaderera yekukura kufutisa.
Kuwedzera nzungu pachinzvimbo chezvimwe zvisina kusimba zvine munyu kana zvinotapira zvinotapira zvakabatsirawo kuti vasawane inenge pondo pagore. Avo vaidya kanenge hafu yekushumirwa kwenzungu zuva nezuva panzvimbo yemachipisi, nyama yakagadziriswa kana masiwiti vaingowana isingasviki pondo mumakore mana. Kunyange izvo zvisingaite senge zvakanyanya, kunyangwe zvidiki zvidiki zvehuremu zvinogona kuwedzera pamusoro pemakore.
Vatsvakurudzi vakaona kuti kuchinja uku kwaibatanidza neine mwero mabhenefiti ekurema. Zvinonyanya kukosha, kuwedzera kushandiswa kwe nut hakuna kuwanikwa kunobatanidza nekurema, izvo zvinofungwa nevanhu vakawanda.
Ko mafuta ari muchikafu aya haasi kunetseka here?
Chidzidzo rakabudiswa mubhuku rinonzi Obesity rakaona kuti vanhu vakanga vasingadyi nzungu vaiwedzera kusvika makirogiramu maviri pane vaya vaidya nzungu kaviri kana kupfuura pavhiki pashure pemwedzi 2. Zvimwe meta-analysis vakawana kuti vanhu vakuru vaidya anenge 1 maarumondi pasvondo vakaderedza huremu hwemuviri wavo uye LDL cholesterol (yakaipa) zvichienzaniswa nevasina kudya maamanda.
Nzungu dzakazara monounsaturated mafuta, izvo zvinonzi zvine utano kumwoyo. Izvo zvinewo mapuroteni nemavhitamini nemaminerari, akadai semhangura, zinc, uye vhitamini E iyo inobatsira kupora uye kudzivirirwa.
Zvisinei, mumwe mubvunzo unowanzouya ndewekuti kana nzungu dzine mafuta akawanda (kushumira kwearumondi ine 14 gramu emafuta uye 164 makorikori, somuenzaniso), zvino vangatibatsira sei kudzora muviri wedu mafuta?
Ichi chikafu chizere nemafuta anonzi monounsaturated, ayo anogutsa zvikuru. Saka kunyangwe iwe uchidya yakaringana yemafuta (uye makorikori) nechikafu chako, ivo vanowanzokusiya iwe wakaguta uye zvinoderedza muedzo wekuenda kumuchina wekutengesa kuti urambe uchidya.
Chimwe chinhu chekuyeuka ndechekuti michero haina kuvharwa mumunyu kana shuga. Izvi zvinowedzera zvinowedzera shuga nyore kune chikafu chako chinogona kuita kuti uwedzere kuwedzera. Nzira yakanakisa yekubatanidza nzungu ndeyekudya kushumirwa kwavo mune yavo yese, mbishi vhezheni. Nenzira iyi, unogona kuonga kunaka uye kugutsa hunhu hwavo uye kudzora chikamu chaunodya.