Zvimwe Zvikonzero Zvishoma Zvokudya Mahairi Akawanda
Pandaitsvakurudza kupesana nekukwegura kwezvokudya, ndakashamisika kuziva kuti maharage haagoni kungova noutano hwakanaka hwekudya kwako, asi ane anti-aging properties zvakare. Kufanana nevanhu vakawanda, ndaiziva kuti mahesheni aiva akanaka kubva puroteni uye kuti kusiyana nemaprotini emhuka (semhuka uye mukaka), haana mafuta asina kunaka. Asi izvo zvandakadzidza mukutsvaga kwangu kwekukwegura kwezvokudya zvinotsvaga kuti maharage anonyanya kukwirira mune antioxidants.
Zvechokwadi, hafu yekapu yemavuta matsvuku, impso, kana mbesa dzepineti dzine zvimwe zvepamusoro zvakanyanya zve antioxidants mune chero kudya!
Nutritional Value of Beans
Nokudaro hutsanana hune huwandu hwakakosha hwemafuta ezvinomera zvepuroteni, asi mararamiro avo ezvokudya haagumi ipapo. Mbeu, semamwe maguru, uyewo zvakasikwa zvine fiber, chinhu chisina kukwanisika kana chiri pamusoro pehutano hwepamuviri. Iyo fibiti muhairi inobatsirawo kukugutsa iwe nokukurumidza, zvinoreva kuti iwe unogona kunzwa wakakwana pamakirori mashoma kudarika kudya kwemafuta-kashoma.
Nhawuni inowanzonziwo mushonga mukuru (unozivikanwawo se folic acid kana vitamini B9), iyo inozivikanwa nekwakwanisa kwayo kubatsira kugadzirisa masero akaora. Zvose-mu-zvose, nyemba inogona kuva kuwedzera kukuru pane chero kudya kwakanaka, vachifunga kuti vakagadzirirwa vasina kuwedzera sodium kana mafuta.
Ingotarisa humwe hwehuwandu hwekudya kune imwe yemhando dzinonyanyozivikanwa dzebhinzi:
| Nutrition Facts: Mahesheni etsvo, raw (Kushumira Kukura: 1 mukombe) | ||
|---|---|---|
| Calories | 613 | |
| Total Fat | 1.5 g | 2% Kukosha kwezuva nezuva |
| Cholesterol | 0 g | 0% Daily Value |
| Sodium | 44 mg | 1% Kukosha kwezuva nezuva |
| Potassium | 2587 mg | 73% Daily Value |
| Zvose Gedhihydrate | 110 g | 36% Zuva reZuva |
| Dietary Fiber | 46 g | 184% Daily Value |
| Protein | 43 g | 86% Kukosha Kwezuva Nezuva |
| Calcium | 25% Zuva reZvino | |
| Vitamin C | 13% Zuva reZuva | |
| Iron | 83% Zuva reZvino | |
| Vitamini B-6 | 35% Zuva reZuva | |
| Magnesium | 64% Zuva Nezuva |
Kunyange zvazvo mhando dzakasiyana dzebhinzi dzinotakura zvikamu zvakasiyana-siyana (iyo inofanirwa kushandiswa yehairi yakasvibirira yakasvibirira, somuenzaniso, ine zvishoma zvishoma uye isina vitamini C), mahonji ose ane anthocyanin, flavonoid ine simba inozivikanwa nemishonga yayo ye antioxidant.
Kukosha kweAnticoididants muAnor-Aging
Antioxidants inonyanya kukosha mukurwisana nekukwegura uye kurarama kwenguva refu.
Antioxidants haisi chaiyo zvinhu uye mukati mavo sevatengesi vangaita kuti iwe utende. Pane kudaro, izwi rokuti antioxidant rinoreva simba rekugadzirisa kubvisa zvinokonzera kukanganisa miviri inhengo mumuviri, iyo inotsanangura kuti zvakasiyana zvakadini zvinhu zvakasikwa zvakatsanangurwa se antioxidants. Chinonyanya kukosha mukurwisana nekukwegura kwezvokudya ndeyekuti antioxidants inowanikwa mune zvekudya zvine utano inodzivisa kukanganisa kunokonzerwa nekusununguka kwemahara, izvo zvinobatsira kudzivirira nhengo dzako nezvisumbu kubva pane zvinetso zvemazuva mazhinji zvinokonzerwa nemetabolism uye zvokudya zvisina kunaka sezvaunenge wava nemakore.
Nepo iwe unogona kunge uchiri kugadzirisa kurwisa kwako kubva kune zvimwe zvidimbu uye mavitamini zvakadai se vitamini E uye vitamini C, zvakanakisisa zvese zvezvokudya zvako zvekudya zvinenge zvichiri zvokudya zvakakwana. Edza kusanganisa nyemba dzakadai semabhandi mavara, nyemba dzeputsvo, uye zviputi zvepineti, kupinda mune zvishoma kudya kwevhiki. Muviri wako uchakuvongai!
Sources:
Lila, Mary Ann. "Anthocyanins uye Human Health: An In Vitro Investigative Approach." Nyaya yeByomedicine uye Biotechnology 2004.5 (2004): 306-13.
Xianli Wu, Gary R. Beecher, Joanne M. Holden, David B. Haytowitz, Susan E. Gebhardt, naRonald L. Pamberi. "Lipophilic uye Hydrophilic Capacities of Common Foods muUnited States." J. Agric. Zvokudya Chem., 52 (12), 4026-4037, 2004.