Mary Allen
Ngakhale agalu athu sali anyani, pali mabwenzi okwanira amiyendo inayi omwe sangathe kukana mayesero okoma achikasu. Koma kodi kudyetsa nthochi kuli bwino kwa galu? Kapena nthochi ndi zovulaza?
M’nkhani ino, sitikungofotokoza momveka bwino ngati agalu amaloledwa kudya nthochi komanso ngati ali ndi thanzi labwino kapena ovulaza.
Zakudya zili mu nthochi
Chipatso chokoma chachikasu ndi chopatsa thanzi komanso chopatsa mphamvu, zomwe agalu athu angapindule nazo. 100g ya nthochi ili ndi zopatsa mphamvu 89, pomwe 93% imachokera ku chakudya, 4% kuchokera ku mapuloteni, 3% kuchokera kumafuta. Tsoka ilo, pafupifupi 53% yazakudya zonse zamafuta zimawerengedwa ndi fructose. Pachifukwa ichi, nthochi zakupsa kwambiri makamaka siziyenera kudyetsedwa kwa agalu omwe ali onenepa kale.
Nthochi nthawi zambiri siziyenera kukhala chakudya chamuyaya, koma ziyenera kuperekedwa ngati chotupitsa nthawi ndi nthawi. Mwachitsanzo, amapereka mphamvu m'nyengo yozizira kapena m'magawo owonjezereka. Nthochi zili ndi zakudya zambiri zamtengo wapatali. Tsopano tifotokoza kuti izi ndi chiyani.
Potaziyamu / Potaziyamu:
Mwa anthu, potaziyamu ndiyofunikira kuti ma cell, mitsempha, ndi minofu zigwire ntchito ndipo ndi gawo lofunikira kwambiri pampope ya sodium-potaziyamu. Kwa agalu, potaziyamu ali ndi ubwino wofanana, kuphatikizapo kuwonjezeka kwa kagayidwe kachakudya ndi ntchito yamanjenje, komanso kusunga madzi abwino ndi electrolyte.
Potaziyamu yasonyezedwa kuti ndi yothandiza makamaka kwa anthu okalamba chifukwa ingathandize kupititsa patsogolo chidziwitso. Mwa kukulitsa mitsempha yamagazi muubongo mogwira mtima, kuthamanga kwa magazi kumawonjezeka ndipo kuperekedwa kwa okosijeni ndi zakudya zina zofunika kumayenda bwino. Izi zingapangitsenso kusintha kwakukulu kwa chidziwitso cha agalu achikulire chifukwa potaziyamu imakhudzanso iwonso.
Potaziyamu ndi yofunikanso pakudumpha kwa minofu ndipo imathandiza kupewa kukokana kwa minofu. Chomerachi chingathandizenso kuti galu wanu aziyenda bwino. Kuonjezera apo, potaziyamu yokwanira m'magazi ingathandize kuwonjezera kuchuluka kwa calcium, yomwe imagwiritsidwa ntchito kuonjezera mafupa. Izi zimalimbitsa mafupa ndikuwapangitsa kukhala osamva fractures.
Omega-3 mafuta acids:
Ngakhale mtundu wamafuta ofunikira kuchokera ku mbewu uli mumtundu wa alpha-linolenic acid, mafuta acidwa amapereka maubwino apadera omwe ali ofanana ndi EPA ndi DHA yochokera ku nsomba. Alpha-linolenic acid imakhudza kutupa ndikuteteza mtima. Mwamwayi, matenda amtima ndi ozungulira magazi ndi osowa kwambiri mwa agalu.
Vitamini C:
Imodzi mwa mavitamini odziwika bwino ndi vitamini C, omwe amadziwikanso kuti ascorbic acid. Agalu athu amapindulanso ndi vitamini imeneyi, makamaka ponena za antioxidant effect. Koma zotsatira za khungu polimbikitsa kupanga kolajeni siziyenera kunyalanyazidwa. Chifukwa chake vitamini C imapangitsa khungu kukhala lathanzi, lomwe ndi lofunikira ngati chitetezo ku zoopsa zakunja monga majeremusi.
Choline:
Micronutrient iyi ili ndi ntchito zingapo zofunika m'thupi. Mwa zina, ndi udindo kusunga mulingo woyenera chiwindi ntchito. Izi ndizofunikira makamaka chifukwa chiwindi ndi chiwalo chomwe chimachotsa poizoni. Kuphatikiza pa kugwira ntchito kwa chiwindi chathanzi, choline ingathandizenso kupititsa patsogolo ubongo ndi mitsempha ya mitsempha monga momwe zimafunikira kuti mitsempha ya mitsempha ilankhule. Imathandizanso kugwira ntchito kwa minofu, chifukwa imathandizira kufalitsa mitsempha ya mitsempha mofulumira komanso bwino.
Magnesium ndi Phosphorous:
Maminolo onsewa ndi ofunikira pakupanga ndi kukonza mafupa athanzi komanso amphamvu, zomwe zimapangitsa kuti agalu aziyenda bwino.
Phytosterols:
Ma sterols awa ndi zigawo zofunika kwambiri za nembanemba zama cell ndikuwonetsetsa kuti zinthu zosiyanasiyana zomwe zili mkati mwa selo zimatetezedwa mokwanira ku zosokoneza zosiyanasiyana ndi ziwopsezo. Amakhulupilira makamaka kuti amakhudzana ndi chitetezo cha khansa komanso kutsitsa cholesterol mwa anthu. Kwa agalu, ma phytosterols ndi ofunikira kuti khungu likhale loyera komanso thanzi la malaya onse.
Ndi nthochi zingati zomwe zili ndi thanzi?
Monga zinthu zonse zomwe zimadyedwa mopitilira muyeso, nthochi zimatha kuyambitsa zovuta. Popeza nthochi zimakhala ndi vuto la kudzimbidwa, kumwa mopitirira muyeso kungayambitse kudzimbidwa osati mwa anthu komanso agalu. Komabe, muzochepa, nthochi zimathandizira matumbo chifukwa zimakhala ndi fiber. Pectin yomwe ili nayo imathetsa kutsekula m'mimba, chifukwa chake nthochi zimatha kukhala zothandiza kwa agalu omwe akutsekula m'mimba. Nthochi zakucha makamaka, zomwe zaphwanyidwa ndi mphanda ndikukhala zofiirira pang'ono mumlengalenga, ndizoyenera kwambiri pano.
Ponena za kuchuluka komwe mungadyetse galu wanu, mwachiwonekere zimatengera kukula kwa galu wanu. Galu wamng'ono sayenera kupatsidwa kachidutswa kakang'ono ka nthochi. Galu wamkulu amatha kudya theka la nthochi kapena nthochi yonse. Koma chonde osati tsiku lililonse. Bwino masiku awiri kapena atatu aliwonse kapena kawirikawiri kwambiri ngati chithandizo chapadera. Koma musapitirire, chifukwa monga tanenera kale, nthochi zachikasu, makamaka, zimakhala ndi fructose yambiri, zomwe zingapangitse galu wanu kunenepa pakapita nthawi. Makamaka ngati simuganizira zopatsa mphamvu zomwe zimaperekedwa ndi nthochi mukudya kwanu pafupipafupi.
Komanso, samalani kuti musapatse galu wanu ma peel a nthochi. Ngakhale mapeyala a nthochi sali owopsa kwa galu wanu, amatha kukhala ndi mankhwala ophera tizilombo kapena kutsekereza kugaya chakudya. Kuti zikhale zotetezeka, nthochi ziyenera kudyetsedwa ndi peel.
Zokhwasula-khwasula za nthochi
Nthochi sizingoperekedwa kokha koma zimatsimikizira kukhala talente yozungulira popanga zopatsa, mabisiketi, kapena zopatsa ena agalu. Odulidwa ndi zouma mu uvuni, nthochi zimapanga zokhwasula-khwasula zapaulendo. Koma nthochi imakhalanso yabwino ngati puree kuphatikiza ndi oatmeal, madzi ena, ndipo mwina apulo ngati kudzaza kwa Kong. Kapena ngati phala mu chubu chofinya popita. Nthochi zophwanyidwa ndi ufa pang'ono, dzira, ndi oatmeal zomwe zimapangidwa kukhala makeke ndi zophikidwa zimapatsa chidwi kwambiri. Palibe malire m'malingaliro, chifukwa nthochi imatha kukonzedwa m'njira zambiri. Kusakaniza kwa nthochi ndi peanut butter kumatchukanso. Komabe, chotupitsa ichi chili ndi ma calories openga ndipo sayenera kuperekedwa kawirikawiri komanso mochepa.