Mbali ndi mbali Kufanizitsa Mitsempha Yambiri M'madothi Amodzi
Tsopano kuposa kale lonse, mtedza amalangizidwa ngati chotukuka chabwino. Amadziwika kuti ali ndi zida zapamwamba, mapuloteni, mafuta abwino, ndi mavitamini ndi minerals osiyanasiyana, omwe ali ndi thanzi kuposa mbale ya mbatata, ndipo-ngati amadyetsedwa-akhoza kukuthandizani kulemera. Kudya mtedza kumapangitsanso kuti thupi likhale ndi thanzi labwino ndipo zakhala zikuwonetsetsa kuchepetsa mafuta m'thupi. Koma sikuti mtedza uliwonse umakhala wofanana pakutha kwake kwa zakudya, kotero ndikofunikira kudziŵa kuchuluka kwa omwe akutumikira.
Nutrition ya Mtedza
Ndondomeko yosavuta imeneyi ikuwonetsera momwe mtedza wamba umasiyana ndi zakudya zowonjezera, zomwe zimapangitsa kuti mukhale wosalira bwino kusankha mtedza umene uli woyenera. Ndondomekoyi imatchula zakudya zomwe zimakhala zolemera kwambiri pa mtedza uliwonse, komanso nambala ya mtedza uliwonse. Mukhoza kuyerekeza chiwerengero cha ma calories, mafuta (okwana, odzaza, monounsaturated, polyunsaturated), chakudya, ndi fiber pakati pa mitundu iwiri ya mtedza.
| Mavitamini pa 1 payekha (kulemera) | |||||||||
| Mitundu Yambiri | Approx # ya mtedza | Ma calories (kcal) | Mapuloteni (g) | Mafuta Onse (g) | Mafuta okhuta (g) | Mono- unsaturat- Fats (g) | Poly- unsaturat- Fats (g) | Carbs (g) | Fiber (g) |
| Amondi | 23 | 160 | 6 | 14 | 1 | 9 | 3.5 | 6 | 4 |
| Ntsuko za Brazil | 6 | 190 | 4 | 19 | 4 | 7 | 6 | 3 | 2 |
| Madzi | 18 | 160 | 4 | 13 | 3 | 8 | 2 | 9 | 1 |
| Nkhono | 21 | 180 | 4 | 17 | 1.5 | 13 | 2 | 5 | 3 |
| Mtedza wa Macadamia | 11 | 200 | 2 | 22 | 3.5 | 17 | 0,5 | 4 | 2 |
| Pecans | 19 (halves) | 200 | 3 | 20 | 2 | 12 | 6 | 4 | 3 |
| Pine mtedza | 165 | 190 | 4 | 20 | 1.5 | 5.5 | 10 | 4 | 1 |
| Pistachios | 49 | 160 | 4 | 18 | 1.5 | 7 | 4 | 8 | 3 |
| Walnuts | 14 (halves) | 190 | 4 | 18 | 1.5 | 2.5 | 13 | 4 | 2 |
Musapite mtedza
Anthu ambiri amalakwitsa pamene kudya mtedza kumadya kwambiri-lingaliro ndiloti ali ndi thanzi labwino, lingakuthandizeni kuchepa thupi, ndipo ndibwino kuposa njira zina zopanda chotupitsa, kotero palibe chovulaza pakumata mbale yowonjezera, chabwino?
Cholakwika. Ma mtedza ndi olemera kwambiri a calorie, kutanthauza kuti ali ndi makilogalamu ambiri pa ounce kuposa zakudya zina zambiri (monga pasitala), kukupangitsani kulemera mwamsanga. Choncho nkofunika kuti mupitirize kukula kwa kukula kwake, komwe kawirikawiri ndi "kapu" kapenanso 1/4 kapu.
Muyeneranso kusamala ndi mtedza womwe mumasankha, monga ena ali ndi makilogalamu ambiri pa mtedza.
Ma mtedza wa Macadamia, mwachitsanzo, ali ndi kalori yochuluka kwambiri, ndipo ali ndi 11 okha omwe akulemera mu imodzi imodzi, simukupeza buck wanu. Chinthu china choyenera kukumbukira ndikuti mtedza ukhoza kupanga chiwerengero cha thupi lanu ngati mudya kwambiri. Mankhwala ena omwe amapezeka mu mtedza (phytates ndi tannins) amachititsa kuti mimba ndi mpweya zikhale zovuta komanso zimapangitsa kuti mtedza ukhale wovuta, ndipo mafuta omwe amatha kutsegula m'mimba amatha kutsegula m'mimba. Choncho, yesani ma servings!