Kodi ndizotheka kudya mbewu yokazinga ndi mafuta ambiri?

Lero, malo otsogolera kapangidwe ka ziwonetserozo ndi matenda amtima, kukhazikitsa komwe kumayambitsa atherosclerosis. Matenda onse a mtima ndi mitsempha yamagazi ndiogwirizana mwachindunji ndi cholesterol yamwazi yokwezeka. Anthu ambiri amakhulupirira kuti cholesterol ndi mbewu za mpendadzuwa zimalumikizana, motero amakana kuzidya. Koma musanatenge izi pachakudya chanu, muyenera kudziwa ngati pali cholesterol m'mbewu?

Mpweya wa Mpendadzuwa: Zopangidwe ndi Zothandiza Zake

Mbewu za mpendadzuwa ndi chinthu chofunikira kwambiri chopatsa thanzi. Zakudya zake zopatsa thanzi zimagwirizana ndi mazira a nkhuku ndi zinziri, nyama yofiira. Ma mpendadzuwa ali ndi zinthu zotsatirazi:

Selenium. Kuchulukitsa zochitika za chitetezo cha mthupi la munthu, kumachepetsa chiopsezo cha khansa. Zopindulitsa pa thanzi la khungu, tsitsi, ma msomali. Imathandizira kukonzanso njira zamagetsi, zomwe zimathandizira kuti thupi likhazikikenso.
Phosphorous. Chofunikira chofufuza chomwe chimayang'anira mkhalidwe wameno ndi mafupa. Zimakhudza zochitika zamaganizo.
Magnesium. Ili ndi zotsatira zabwino pamtima ndi m'mitsempha yamagazi, kuchepetsa chiopsezo cha matenda a mtima. Zimathandizira kukonza minofu yolumikizidwa ndi ziwalo zamanjenje.
Zinc. Chofunikira chofufuza kuti chitetezo chokwanira chikhale chokwanira. Amatenga gawo la kagayidwe kachakudya ka thupi, amawongolera kagayidwe ka ma amino acid.
Potaziyamu. Imasintha ntchito yam'madzi, imawongolera madzi amchere amchere.
Mavitamini B1, B6, B 12. Zithandizirani pakusintha kwamanjenje. Zothandiza pa thanzi la khungu komanso zotumphukira zake (tsitsi, misomali).

Kuphatikiza pazofunikira zofufuza, mbewu zimakhala ndi kuchuluka kwa mapuloteni, mafuta, chakudya. Kuchuluka kwa mapuloteni pa mbewu 100 za mpendadzuwa kufika 20 g, mafuta osachepera 52-55 g. Kuchuluka kwa chakudya cham'mimba ndizochepa - 3.5 g pa 100 g ya mankhwala. Chifukwa cha kuchuluka kwamafuta kwambiri, mphamvu ya njere ndizambiri kwambiri ndipo imakhala 578 kcal pa 100 g.

Kuphatikiza pa zonse pamwambapa, mbewu za mpendadzuwa zili gwero la antioxidantszomwe zimapindulitsa thupi. Ma antioxidants ndi zinthu zomwe zimatha kuphatikiza mankhwala. Kagayidwe kachakudya michere ikuchitika ndi nawo nawo mamolekyulu a okosijeni. Chifukwa chake, thupi limalandira mphamvu yamoyo. Panthawi ya metabolism, mpweya wa okosijeni umatha kupanga, womwe uli mwaulere. Awa ndi maulere aulere. Zina zoyipa zomwe zimakhudza maphunziro awo: kuperewera kwa zakudya m'thupi, kuchepa kwa chitetezo cha mthupi, kumwa mowa mwauchidakwa komanso kusuta fodya, komanso malo osavomerezeka. Zowonjezereka zama radicals aulere nthawi zambiri zimakhala chifukwa cha chitukuko cha matenda a oncological ndi matenda ena akuluakulu. Ma antioxidants amatha kugwiritsidwa ntchito ndi ma okosijeni a "owonjezera" a okosijeni, omwe amaletsa mapangidwe a kusintha kwaulere.

Anthu amazolowera kudya mbewu. yaiwisi ndi yokazinga. Ikasaka, gawo lamkango la mkango limawonongeka. Chifukwa chake, mbewu zokhala ndi mpendadzuwa zimabweretsa phindu pang'ono mthupi kuposa zosaphika kapena zouma pang'ono. Ngakhale zinthu zonse zofunikira pazogulitsa, funso loti mbewu zimachulukitsa cholesterol limakhala lotseguka. Tiyeni tionenso zina.

Kodi pali cholesterol m'mbewu za mpendadzuwa

Kuti mumvetsetse zabwino kapena zovuta za kudya zipatso za mpendadzuwa, muyenera kudziwa momwe mbewu ndi cholesterol zimagwirizirana. Cholesterol ndi mankhwala omwe amapangidwa mkati mwa thupi ndipo amabwera kuchokera kunja ndi chakudya. Amatenga nawo mbali pazinthu zambiri zamitundu mitundu. Ndi zizindikiro zabwinobwino, cholesterol sikuvulaza thupi.

Mbewu zimadziwika ndi mafuta ambiri ndipo 80% yawo ndi mafuta athanzi, osapangika. Mosiyana ndi zomwe ambiri amakhulupirira, mbewu za mpendadzuwa zilibe cholesterol. Muli ma phytosterols, omwe ali ndi zinthu zofanana muzochulukitsidwa kwambiri mpaka lipoproteins (HDL) kapena cholesterol yabwino. Izi zachilengedwe zimachepetsa kuyamwa kwa cholesterol "yoyipa" kapena LDL (low lowens lipoproteins), kuonjezera kuchuluka kwa "zabwino". Chifukwa chake, metabolism yamafuta imakhala yofanana.

Zinthu zomwe zili m'mbewu zomwe zimatha kutsitsa cholesterol yamagazi zimayimiridwanso ndi magulu ena a mankhwala. Awa ndi mafuta acids (linoleic, Omega 6), omwe amachititsa kuti HDL ichulukane. Chifukwa cha kuchuluka kwa vitamini B1 ndi niacin, mbewu zimathandizira ngakhale kuchotsa HDL mthupi.

Gwiritsani ntchito mphamvu ya mpendadzuwa mwanjira. Izi ndichifukwa cha kuchuluka kwawo kwamphamvu. Kugwiritsa ntchito mwadongosolo mitengo yambiri ya mpendadzuwa mwachangu kumapangitsa kuti mukhale onenepa kwambiri komanso kunenepa kwambiri. Ndi index yayikulu ya thupi (kutalika mpaka kulemera), chiopsezo chowonjezeka m'magazi a cholesterol ukuwonjezeka.

Kodi ndizotheka kudya mbewu zokhala ndi cholesterol yambiri

Kholesterol yamagazi yokwanira ndi mkhalidwe wamavuto omwe ungayambitse kukula kwa atherosulinosis, chifukwa cha mtima ndi matenda a mtima.

Kukula kolesterol kosatha, madokotala amalimbikitsa kuti azitsatira zakudya zapadera komanso kumwa mankhwala ochepetsa mphamvu ya lipid. Chimodzi mwazabwino zomwe anthu amapereka omwe ali ndi cholesterol yayikulu ndikuchepetsa kugwiritsa ntchito njere ndi mtedza. Izi zikuchitika chifukwa choti malonda awa amakhala ndi zopatsa mphamvu zambiri. Ndi kukhalapo kosalekeza muzakudya, zimakhudza kulemera kwa thupi, ndipo mogwirizana ndi kuchuluka kwa cholesterol mosavomerezeka.

Pogwiritsa ntchito moyenera, mbewu zimathandiza kuchepetsa cholesterol.. Izi zikuchitika chifukwa cha kuchuluka kwa lipoprotein okwera kwambiri, komwe kumalepheretsa kuchuluka kwa cholesterol m'thupi. Amakhulupirira kuti mbewu zosaphika zazing'onoting'ono zimagwiritsidwa ntchito ngati mankhwala othandizira atherosulinosis.

Njira yothandizira kutentha imapatsa malonda ake zinthu zovulaza. Mbewu yokazinga, yomwe imagulitsidwa m'mayikidwe am'mafakitale, imakoma kwambiri. Kutha kwakukulu kwa nthanga zokongoletsedwa ndi mpendadzuwa kumayambitsa chikhumbo cha kuzidya zochuluka, zomwe zimabweretsa zotsatira zosavomerezeka. Kuti mupeze phindu pa cholesterol yamagazi, ndikofunikira kugwiritsa ntchito mbewu mu mawonekedwe osaphika kapena okazinga pang'ono.

Kuphatikiza pa ma mpendadzuwa a mpendadzuwa, palinso chinthu china chothandiza chomwe chimathandizira kuti magazi a cholesterol - akhale amodzi dzungu nthanga. Amakhala ndi mapuloteni ambiri, okhala ndi mavitamini ambiri, michere, mafuta osakwaniritsidwa, omwe ali ndi phindu ku thupi. Tiyenera kukumbukira kuti kudya nthanga za maungu akuyenera kukhala ochepa - ali ndi zopatsa mphamvu zambiri. Monga ma mpendadzuwa a mpendadzuwa, ndibwino kuti mudye nthanga za dzungu.

Mbewu za mpendadzuwa - ichi ndi chinthu chofunikira, chomwe kugwiritsa ntchito moyenera kumakhala ndi zotsatira zopindulitsa thupi. Chifukwa cha kapangidwe kake kapangidwe kake, timalimbikitsidwa kudya chakudya chochepa kuti muchepetse magazi m'thupi komanso kuchepetsa ngozi yakukula ya pathologies yomwe imalumikizidwa ndi kuchuluka kwazinthu izi. Pogwiritsa ntchito tirigu wokazinga, kuwoneka kowonjezera thupi ndizotheka, zomwe zimawonjezera chiwopsezo cha mafuta "oyipa".

Makungu a Mpendadzuwa - Kuphatikizika ndi Katundu Wothandiza

Mbewu za mpendadzuwa ndizodziwika osati zachabe. Muli mavitamini, michere ndi kufufuza zinthu zofunika pakukhazikika kwa thupi.

Kuphatikizidwa kwa mbewu za mpendadzuwa (100 g):

Mapuloteni - 20,7 g
Mafuta - 52,9 g
Zakudya zamafuta - 3,4 g
Madzi
CHIKWANGWANI
Mavitamini: C, K, E, A, B1, 2, 3, 4, 5, 6, 9
Potaziyamu
Magnesium
Zinc
Phosphorous
Selenium
Calcium
Arginine
Phytosterols
Chuma

Chifukwa cha vitamini E omwe ali m'mbewu, mpendadzuwa ndi antioxidant wamphamvu. 28 g ya mbewu (yopanda mankhusu) imakhala ndi chizolowezi cha tsiku ndi tsiku. Chogulacho chimateteza khungu ndi mucous nembanemba ku zotsatira zoyipitsa zaulere.

Arginine ndi amino acid yofunika yomwe imalimbitsa mitsempha ndi mitsempha yamagazi. Vitamini B1 imalepheretsa kupezeka kwa magazi mu mtsempha wamagazi komanso kukula kwa ischemia.

Vitamini D amakhala bwino momwe acid-base yolimba. Chifukwa chake, khungu limachita bwino.

Ma phytosterols omwe amapezeka mu nyukiliya amachepetsa mayamwidwe a cholesterol, ndipo, motero, zomwe zimakhala mthupi. Mafuta acids amakhala ndi ma lipoproteins apamwamba kwambiri (HDL), omwe amachepetsa kuchepetsa mphamvu za lipoproteins (LDL).

Zokhudza mbewu pa cholesterol

Cholesterol ndi gawo lofunikira mthupi. Zothandiza (HDL) zimakhudzidwa ndi kapangidwe ka maselo, ndi gawo limodzi mwa nembanemba. Zimakhudza chikhalidwe cha munthu. Nthawi yomweyo, zovulaza (LDL) zimakonda kudziunjikira m'mitsempha yamagazi. Chifukwa chake, mapangidwe a plaque, omwe amabweretsa matenda oopsa - atherosulinosis.

Pafupifupi 80% (mpaka 60 - chiwindi, 20 - khungu ndi ziwalo zina) zimapangidwa m'thupi, 20% yotsalayo imakhala ndi chakudya. Ndikofunikira kuyang'anira mulingo, makamaka ngati pali chibadwa chofuna kuchulukana kuti tipewe matenda:

Atherosulinosis
Ischemia
Matenda a shuga
Matenda a mtima
Stroko
Angina pectoris
Matenda a chiwindi
Matenda a kapamba
Matenda oopsa
Matenda a genitourinary system

Mbewu za mpendadzuwa ndi cholesterol ndizolumikizidwa, chifukwa zimakhala m'mbewu zomwe zimakhala ndi 290 mg ya phytosterols pa 100 g yazinthu. Zomwe zimapangidwira ndizofanana, chifukwa chake ma phytosterols amathandizira kuchepetsa kuyamwa kwa LDL, kuchepetsa zomwe zili mthupi.

Othandizira ena pakukula kwachilengedwe ndi mafuta acids, mavitamini B, ndi niacin.

Zitha kuvulazidwa ndikudya mbeu

Ndikofunika kukumbukira kuti mbewu za mpendadzuwa zimakhala ndi zopatsa mphamvu zambiri (578 kcal / 100 g). Chifukwa chake, mukamagwiritsa ntchito, samalani muyezo wake ndipo musagwiritse ntchito molakwika chipangizocho. Chiwerengero chambiri cha mbewu chimathandizira kuti thupi lizionekera kwambiri, zomwe zingakhudze cholesterol.

Ngati pali zovuta ndi kukakamiza, pewani kugwiritsa ntchito mafuta amchere. Amakweza sodium, yomwe imatha kuwonjezera kuthamanga kwa magazi ndikuthandizira matenda a mtima.

Ndikwabwino osagwiritsa ntchito mbewu yokazinga ndi mafuta ambiri. Madokotala amalimbikitsa ma kiyuni obiriwira, chifukwa chithandizo cha kutentha chimachepetsa kuchuluka kwa michere.

Chosangalatsa kudziwa! Ngati mumadya mbewu zochuluka, mankhwala ochulukirapo a vitamini B6 akhoza kuchitika. Zizindikiro zake ndikumalumikizana minofu, kumva kugwedeza kwamiyendo ndi manja.

Cholesterol Normalizing Zakudya

Ngati mukukumana ndi vuto la cholesterol yayikulu, muyenera kusiya zakudya zomwe zimakulitsa LDL. M'malo ndi omwe angathe kupangitsa kuti HDL ichotse matenda ndikuchotsa LDL yowonjezera.

Malamulo oti atsatire:

Idyani nsomba zam'nyanja. Ili ndi zinthu zopindulitsa. Muyenera kudya 100 g kawiri pa sabata.
Chotsani mafuta a nyama pazakudya zanu.
Gwiritsani ntchito mafuta a sesame, maolivi, ang'ono ndi ma soya. Nthawi yomweyo, simukufunikira kuwaza chakudya pa iwo, kuwonjezera mafuta ku mbale yotsirizidwa.
Idyani mtedza wambiri ndi mbewu. Zogulitsazi zimakhala ndi mafuta onenepa komanso kuchuluka kwa mavitamini ndi michere. Mlingo wotetezeka komanso wothandiza ndi 30 g yaores cores 5 pa sabata.
Gwiritsani ntchito CHomera Zachomera. Kuchotsa LDL mthupi, kudya 30 g patsiku.
Imwani zakumwa zachilengedwe zachilengedwe. Timadziti atangofika kumene timathandiza kuchotsa mafuta m'thupi m'thupi.
Green imatsika moyipa ndikulimbikitsa cholesterol yabwino.
Zipatso zokhala ndi pectin zimachotsa mafuta m'thupi, onetsetsani kuti mwazidya.

Matenda amtundu wa cholesterol ndi zovuta kwambiri ndipo ndikofunikira nthawi zonse kutsatira zakudya zoyenera. Gwiritsani ntchito njere za mpendadzuwa pafupipafupi ndipo cholesterol siyingakuvuteni.

Mawu ochepa za cholesterol

Musanamvetsetse funso loti kodi ndizotheka kudya mbewu zokhala ndi cholesterol yayikulu, muyenera kukumbukira pang'ono kuti ndi mtundu wanji komanso kuti ndi chiyani. Anthu ambiri amangoganiza za kuopsa kwa cholesterol, nthawi zambiri akamamva za izi, makamaka ataonera zotsatsa pa TV. Koma kwenikweni, cholesterol, kapena monga biochemists amachitcha kuti cholesterol, ndichinthu chofunikira komanso chofunikira kwambiri, chomwe ndichinthu chofunikira kwambiri m'zigawo zonse za thupi lathu, chifukwa chake, matenda oopsa amatha kuchitika pamene kuchuluka kwake kumachepetsedwa.

Tcherani khutu. Thupi liyenera kutulutsa mafuta m'thupi kapena kubwera ndi chakudya chifukwa ndi mankhwala ofunikira kwambiri. Ndi metabolid ya lipid yoyenera, siowopsa. Ngati cholesterol sikokwanira, ma pathologies akulu amatha kukhala pamatenda a oncological, komanso mopitirira - atherosulinosis.

Kuphatikiza pa magwiridwe antchito ndikugwira ntchito mu michere ya cytoplasmic, cholesterol ndiyofunikira pakugwirira ntchito kwamanjenje, kaphatikizidwe ka mahomoni, ndi njira zingapo zofunika. Mwachidule, popanda iwo, magwiridwe antchito amthupi lathupi ndizosatheka.

Komabe, ndimatenda a metabolic, otsika kachulukidwe lipoproteins (LDL, LDL) amayamba kudziunjikira, omwe ndi ovuta a mapuloteni ndi lipid, omaliza ndiakulu. Izi zimayamba kudziunjikira ndikutsatira endothelium ya makoma amitsempha, makamaka m'malo owonongeka kapena nthawi yamagazi, chifukwa chomwe amadziwika kuti cholesterol plaques.

Izi zimathandizira kuchepetsa lumen ya mitsempha yamagazi, yomwe imayambitsa ma pathologies otsatirawa:

atherosulinosis
matenda a mtima
matenda oopsa
matenda endocrine, makamaka matenda a shuga,
Matenda a kapamba, chiwindi ndi impso,
mitsempha ya varicose ndi mafupa am'mimba ena.

Munthawi yabwinobwino, pafupifupi 80% ya cholesterol imapangidwa, ndipo 20% imapangidwa chifukwa chotsatira chakudya chomwe chimadyedwa. Ngati pali mafuta ochulukirapo mu chakudya, ndiye kuti kupanga zinthu m'thupi kumachepa ndipo mosemphanitsa.

Posemphana ndi metabolid ya lipid, kuchuluka kwa cholesterol m'magazi kumapitilira chikhalidwe chofunikira, nthawi zambiri kangapo. Chifukwa chake, madokotala amalimbikitsa mwamphamvu kuti odwala omwe ali ndi vuto la metabolic adye mafuta ochepa kwambiri ochokera ku nyama.

Kuphatikizika kwa mbewu

Ngati cholesterol mu nthanga tikhala tikukambirana pang'ono, koma pakadali pano tiziwona kufunika kwake kwachilengedwe kwakuthupi, komwe kumawerengedwa kuposa mazira a nkhuku ndi nyama ya nkhumba.

Zomwe mbewu za mpendadzuwa zikupangira:

madzi pafupifupi - 7-8%,
lipids osakwaniritsidwa - 53%,
mapuloteni - 20%,
chakudya - 10%,
CHIKWANGWANI - 5%,
mavitamini (A, B1-9, C, E, K),
kufufuza zinthu.

Mbewu za mpendadzuwa ndi cholesterol

Tsopano mawu ochepa onena ngati mbewu zimachulukitsa cholesterol kapena ayi. Ochepa chabe chifukwa mu mbewu za mpendadzuwa ngati dzungu, squash ndi cholesterol ina iliyonse kulibe.

Cholinga chake chimangofotokozedwa - muzinthu zam'mera sizimakhalapo chifukwa zimangopezeka muzakudya zomwe zidachokera ku nyama. Koma mu mbewu zambiri zamtundu wazinthu zambiri komanso zamtengo wapatali zogwira ntchito zimapangidwira, chifukwa chake mbewu za mpendadzuwa zimatengedwa bwino.

ZindikiraniMukamaonera zotsatsa zamafuta masamba kapena kugula zinthu mu sitolo pomwe cholembera chimanena kuti mankhwalawo alibe mankhwala a cholesterol, sizowona chifukwa izi zimapezeka m'mafuta a masamba. Cholesterol imapezeka muzinthu zachilengedwe zokha.

Komabe, funso limabuka ngati ndizotheka kudya mbewu zokhala ndi cholesterol yayikulu? Yankho lidzakhala lachilendo ndipo zonse zimatengera kuchuluka kwa thupi la munthu.

Popeza malonda amtunduwu amapezeka ndi zopatsa mphamvu zambiri (kuchokera pa 570 mpaka 700 kcal pa 100 g ya mbewu), kumwa mwachidwi kumabweretsa mwayi wambiri, ndipo izi zimakwiyitsa maonekedwe a cholesterol. Koma izi sizokhazo zomwe zingaganizidwe popanga chisankho ngati pali mbewu yokhala ndi cholesterol yayikulu kapena komabe iyenera kusiyidwa chifukwa pali katundu wina.

Ubwino ndi kuvulaza kwa njere

Mbeu za mpendadzuwa zimadyedwa zosaphika ndi zosenda; zimaphatikizidwa m'mitundu yosiyanasiyana ya mbale zophikira. Ali ndi mbali zabwino komanso zoipa, zomwe tikambirana pansipa.

Phindu la njere za thupi la munthu ndi motere:

Kusintha khungu, endothelium wamkati ndi masomphenya zopezeka chifukwa cha zomwe zili ndi mavitamini A, E ndi D. Kuphatikiza apo, ali ndi phindu poonjezera chitetezo cha mthupi komanso kulimbitsa minofu yolimba yolimba.
Ngati mumadya njere zochepa patsiku, mutha kuwonetsetsa kuti thupi lili ndi Vitamini E tsiku lililonse, yomwe imagwira ntchito yofunika kwambiri yoletsa khansa, kuchepetsa kuchepa kwa thupi, kuchepetsa chiopsezo cha mapangidwe a atherosselotic, amachepetsa mavuto obwera chifukwa cha matenda ashuga komanso amathandizanso pakuthandizira matenda a mtima. Chifukwa chake, kudya mbewu sikungotheka kokha, komanso ndikofunikira,
Mavitamini a B ali ndi zotsatira zabwino pamachitidwe amanjenje.Kuphatikiza apo, amatsogolera ku njira zachikhalidwe za metabolic. Mwachitsanzo, vitamini B1 amachepetsa kwambiri mwayi wokhala ndi mtima ischemia ndi mapangidwe wamagazi,
Chofunika Kwambiri Mamineral Complex ili ndi zotsatilapo zingapo zabwino. Udindo wofunikira kwambiri wofufuza zinthu zopezeka m'mbewu za chigoba, endocrine ndi madongosolo azungulira. Potaziyamu imalimbitsa minofu ya mtima ndikupanga bwino mawonekedwe a mtima, ndipo imakhala ndi njere zochulukirapo kasanu kuposa malalanje. Izi zikuwonetsa kugwiritsidwa ntchito kosasinthika kwa mbewu kutsitsa cholesterol. Zinc ndiyofunikira pakubala kwamphongo ndipo ndiyofunikira pakugwira ntchito kwa chithokomiro cha chithokomiro, ndipo kupezeka kwa selenium kumathandizira kuyamwa ayodini komanso kumalepheretsa kukula kwa khansa. Imathandizira kukhazikika pamagazi a magnesium ion, izi zimathandizanso kwa asthmatics omwe ali ndi vuto la migraines ndi kupweteka kwa minofu.
Mbewu za mpendadzuwa zimaphatikizira mapuloteni azomera, yomwe, ngakhale siyothandiza kwanyama, komabe ilinso ndi ma amino acid okwanira, kuphatikizapo ma amino acid ofunikira, omwe ndi ofunikira kwambiri kwa thupi,
Dzungu ndi mpendadzuwa mbewu zili ndi phytosterol - chomera mu kapangidwe kake ka mankhwala ofanana ndi cholesterol. Kudya kwake ndi chakudya kumachepetsa mayamwidwe a cholesterol. Izi ndi umboni winanso wazopindulitsa za mbewu polimbana ndi atherosulinosis.

Komabe, ngakhale ali ndi malingaliro ndi ndalama zambiri zabwino, pali gawo lolowera pandalama, yomwe iyenera kutchulidwa. Tchera khutu pansipa.

Zina za mbiri yakale

Mpendadzuwa ndi chikhalidwe chomwe chimabweretsa dziko lathu kuchokera ku America. Adabwera koyamba ku Europe nthawi ya Columbus ndi olimbana ndi Spain. Poyamba, zidachitika chifukwa cha zokongoletsera, chifukwa chake adayamba kudya zaka zingapo pambuyo pake. Mpendadzuwa anali ngati zokongoletsera za malo ndi minda.

Ku Russia, kulima chomera, kudayamba kumayambiriro kwa zaka za zana la XIX. Wachinyamata m'modzi anayesera kuti atenge mafuta kuchokera ku mbewu za mpendadzuwa. Kuti achite izi, adagwiritsa ntchito makina osindikizira m'manja ndikukwaniritsa mapulani ake. Pakutha kwa zaka za m'ma 1800, mafuta a mpendadzuwa adakhala chinthu chotchuka ku Europe komanso ku America, dziko lakale lazikhalidwe.

Kodi gawo la mbewu ndi chiyani?

M'zaka zaposachedwa, chisamaliro chambiri chakhala chikuyang'aniridwa pakudya kwamtundu wabwino. Anthu amakana zakudya zamafuta, chifukwa zimakhala ndi cholesterol. Chifukwa chake, zidzakhala zosangalatsa kudziwa ngati pali cholesterol m'mbewu za mpendadzuwa?

Kuti tiyankhe funsoli, ndikofunikira kuphunzira mosamala momwe kapangidwe kazinthu zimapangidwira, kuti mudziwe phindu lake ndi vuto lake.

Anthu ambiri amakonda kuluma nthangala, koma owerengeka amaganiza za mawonekedwe ake apadera. M'malo mwake, ichi ndi chinthu chamtengo wapatali kwambiri, chomwe chimafananizidwa ndi thanzi ndi nyama ndi mazira a nkhuku. Kuphatikiza apo, njere zimakumbidwa mosavuta ndikumizidwa ndi thupi.

Zothandiza mbewu

Kodi akuphatikizidwa ndi chiyani?

Phosphorous Thupi limafunikira mphamvu ya minofu ndi mano. Imakhala yamtundu wamtundu wamatumbo komanso zamaganizidwe.
Selenium. Izi zofufuza zimachepetsa chiopsezo cha kukulitsa oncology, zimathandizira kugwira ntchito kwa kapamba, kumalimbitsa chitetezo cha chitetezo chaumunthu. Zotsatira zoyenera pakhungu, misomali ndi tsitsi. Imalimbikitsa kusinthika kwa maselo, komwe kumapewetsa kukalamba msanga.
Magnesium Izi zofunikira zimakhala ndi gawo lofunikira mthupi. Ndikofunikira kuti kayendedwe ka nthawi zonse ka endocrine ndi mtima dongosolo. Imalepheretsa kuwoneka kwa miyala mu chikhodzodzo ndi impso. Amawongolera mkhalidwe wameno. Amachotsa poizoni ndi zitsulo zolemera. Chofunikira pakugwira bwino ntchito kwa minofu minofu, ubongo ndi dongosolo lamanjenje.
Zinc Chitetezo cha mthupi chimakhala chodalirika ngati chimakhala ndi zinki zokwanira. Microelement iyi imakhudzidwa ndi njira zambiri zachilengedwe zomwe zimachitika mkati mwa munthu. Popanda icho, kutha ndi kukula, kagayidwe ka ma nucleic acid sikokwanira.
Potaziyamu Zothandiza pa ntchito ya minofu ya mtima, zimayendetsa bwino madzi. Amatenga nawo magwiridwe amtundu wa mankhwala omwe amagwiritsidwa ntchito ndi magnesium, kukhalabe ndikuyang'anira ndikuwonetsa ntchito.
Mavitamini B3, B5, B6. Thupi limafunikira magwiridwe antchito amanjenje. Sinthani kugona ndi khungu. Ndi kusowa kwawo, munthu amawoneka wonenepa komanso ziphuphu pakhungu.
Vitamini E. Amathandizira kukongola kwa khungu, amakongoletsa mtima.

Tsopano muyenera kudziwa ngati cholesterol imatuluka mu mbewu kapena ayi.

Kodi ndizotheka kuwonjezera cholesterol ndi mbewu?

Kodi mbewu zimakulitsa cholesterol yamagazi?

Mbewu zimakhala ndi mafuta ambiri azamasamba, koma 20% yokha ndi yomwe imakwaniritsidwa.

Pali lingaliro kuti mbewu za mpendadzuwa zimachulukitsa cholesterol. M'malo mwake, mankhwalawa alibe mulimonse, chifukwa chake sichiwopseza thanzi la mtima ndi mitsempha yamagazi. M'malo mwake, mbewu zimakhala ndi phytosterols. Zopangira zamafuta izi kapangidwe kake ndizofanana ndi HDL cholesterol. Ma phytosterols amachepetsa kuyamwa kwa cholesterol yoyipa (LDL), potero amachepetsa mulingo wake m'magazi. Mafuta ochulukitsidwa omwe ali m'mbewu za mpendadzuwa amathandizira kukulitsa cholesterol yabwino.

Kuphatikiza pa phytosterols, vitamini B ndi niacin ali ndi katundu wofanananso, yemwe amapezekanso pambewu zambiri.

Kuvulaza kwa mbewu zoyesedwa ndi mpendadzuwa

Mukamaswa mbewu, michere yambiri imasowa, motero ndibwino kuzigwiritsa ntchito munthawi yaiwisi kapena yowuma pang'ono.

Chogulitsidwachi ndichapamwamba kwambiri, motero pali mbewu zambiri zomwe sizabwino. Kuchuluka kwa zopatsa mphamvu kumapangitsa kuti munthu akhale wonenepa kwambiri komanso kunenepa kwambiri, ndipo ichi ndi chimodzi mwa zifukwa zomwe zikuwonjezera cholesterol "yoyipa".

Vuto la Mpendadzuwa

Madokotala samalimbikitsa kuti azidya mbewu zamchere zokhala ndi mchere chifukwa cha zomwe zimakhala ndi sodium yambiri. Izi zimatha kukweza kupsinjika kuposa zofunikira ndipo zimatsogolera pakukula kwa mtima wa mtima.

Kugwiritsa ntchito kwambiri nthanga yokazinga kungawononge enamel. Izi sizingachitike mutangodya chakudyacho, koma pakapita kanthawi mavuto am mano sangapewe.

Komabe kudya mbewu zochuluka kwambiri kwatsutsana chifukwa chodya kwambiri mavitamini B6. Izi ndizokayikitsa, komabe ndikofunika kutchulazi. Vitamini A yowonjezera ikhoza kuoneka ngati yotopa kumapeto ndi kumapeto, matendawa amatchedwa polyneuritis. Mwanjira imeneyi, kuchuluka kwa mapuloteni amachepetsedwa kwambiri mu minofu minofu ndi ziwalo zamkati. Munthu akhoza kumva chizungulire, kukhumudwa, komanso totupa pakhungu.

Iwo ali osavomerezeka ntchito mbewu matenda a m'mimba thirakiti. Amaphatikizidwa makamaka pa zilonda zam'mimba ndi m'mimba.

Koma kuweruza kuti mbewu zimachulukitsa cholesterol ndizolakwika.

Zabodza zokhudza mbewu

Chochita ichi ndichotchuka kwambiri kotero kuti nthano zambiri zidawonekera kuzungulira. Tiyeni tiwone zina mwa izi:

Mbewu zimakwiriridwa mwa amayi apakati. Izi sizili choncho. Thanzi la mwana ndi mayi silikhala pachiwopsezo. Koma muyenera kutsatira muyezo chifukwa cha zopatsa mphamvu zaumoyo.
Ndi matenda a shuga, malonda ake saloledwa. Kuweruza kumeneku sikulakwanso, chifukwa zinthu zomwe zili m'mbewu sizimakhudzanso kuchuluka kwa shuga m'magazi. Popeza matenda amtundu wa shuga a II amaphatikizidwa pafupipafupi ndi kunenepa kwambiri, muyenera kugwiritsa ntchito njere zazing'ono.
Mbewu za mpendadzuwa zomwe zimakhala ndi cholesterol yambiri sizingadyedwe. Monga tafotokozera pamwambapa, palibe zinthu m'mbewu za mpendadzuwa zomwe zitha kukulitsa cholesterol "yoyipa". Sali oletsedwa kudya ngakhale ndi matenda monga atherosulinosis, momwe cholesterol plaques amapanga pamakoma amitsempha yamagazi. Chifukwa chake mbewu ndi cholesterol ndizogwirizana kwathunthu.
Kugwiritsa ntchito chinthu kungapangitse kuti chiwonetserochi chichotsedwe. Matendawa amayamba chifukwa cha kutupa kwa cecum, koma palibe ubale womwe wapezeka pakati pa nthanga za mpendadzuwa ndi appendicitis.
Zakudya ndi mbewu ndi malingaliro osagwirizana. Zachidziwikire, mankhwalawa ndi apamwamba kwambiri, komabe sanapatsidwe zakudya. Kugwiritsa ntchito moyenera mbewu kumakupatsani mwayi woperewera chakudya chamafuta m'thupi chofunikira kuti pakhale chakudya chamagulu ambiri.
Sizoletsedwa kudya mbewu za mpendadzuwa mukamayamwitsa. Ngati mayi ali ndi pakati amawagwiritsa ntchito ngati chakudya, ndiye kuti thupi la mwana limazolowera kale zinthu zomwe amapanga. Komabe, ndikofunikira kuwunika mosamala momwe thupi la mwana limayambira: fufuzani zamwala, muwone ngati chilichonse chikugwirizana ndi matumbo. Ngati palibe mavuto, mutha kudya mbewu pang'onopang'ono. Chachikulu ndichakuti musachite mopambanitsa.

Ubwino ndi kuvulaza kwa njere

Zakudya zimathandizira kuti cholesterol ikhale yachilendo

Zakudya zopangidwa moyenera sizimangotengera zakudya zokha zomwe zimayambitsa kupanga LDL, komanso kusankha zakudya zomwe zimaphatikizapo:

CHIKWANGWANI
omega-polyunsaturated mafuta acids
pectin
mafuta ophwanya.

Zinthu izi zithandizira kuwonjezera HDL ndikuchotsa cholesterol yoyipa.

Zinthu zomwe ziyenera kuphatikizidwa muzakudya za anthu:

Nsomba zamafuta (tuna, mackerel). Izi zimathandizira kuonda magazi, zomwe zimalepheretsa magazi kuwundana.
Mtedza. Zosiyanasiyana za malonda ndizabwino: ma amondi, ma cashews, pistachios, walnuts ndi mtedza wa paini. Zonsezi zimakhala ndi mafuta odzola, omwe amapindulitsa thupi.
Filakisi, sesame, mpendadzuwa, dzungu. Mbewu za mbewuzi zimatha kukula milingo ya HDL.
Mafuta ophikira masamba: maolivi, maelesi, sesame, soya. Amawonjezeredwa ku chakudya chokonzekera, koma ndizosatheka kuyanika chakudya pa iwo, chifukwa izi zidzatsogolera kukuwonjezeka kwa cholesterol "yoyipa".
Masamba, zipatso, zitsamba, chimanga, ma legamu zimakhala ndi fiber yambiri, yothandizanso pa cholesterol yayikulu.
Zipatso za zipatso, zipatso, mavwende, masamba a mpendadzuwa zimakhala ndi pectin, yomwe imathandiza kuchotsa "mafuta" owopsa m'magazi.
Tiyi yobiriwira. Ndi antioxidant wabwino kwambiri yemwe amachepetsa LDL ndikuwonjezera milingo ya HDL.

Chifukwa chake, tsopano mukudziwa kuti amaloledwa kudya mbewu yokazinga ya mpendadzuwa ndi cholesterol yayikulu. Ubwino ndi zopweteka za dongosololi zikufotokozedwa mwatsatanetsatane m'nkhaniyi. Chachikulu ndikukumbukira kuti zonse ziyenera kukhala muyeso, chifukwa kudya kwambiri chilichonse kungayambitse zotsatira zosasangalatsa.

Kodi ndizotheka kudya nthanga za mpendadzuwa ndi mafuta ambiri? Tsopano funso ili silingasokonezedwe. Mbewu sizoyipa zokha, ndizothandiza kwambiri, chifukwa zimakhala ndi phytosterols zomwe zimathandizira kuchepetsa kuchuluka kwa cholesterol "yoyipa".

Zopindulitsa thupi zikaphatikizidwa muzakudya

Sikuti aliyense amadziwa za zapadera zomwe mbewu zimakhala nazo, poganiza kuti ndizopanda phindu. Ndi phindu lawo lazakudya, nthawi zambiri amakhala opambana mazira a nkhuku kapena nyama, ndipo amakonzedwa mwachangu ndi thupi. Ndi bomba lenileni la Vitamini, lomwe limaphatikizapo chiwerengero chachikulu chazinthu zofunikira.

Kuphatikizikako ndikuphatikizapo:

Mavitamini B,
magnesium
phosphorous
zinc
potaziyamu
selenium
ascorbic acid.

Ndikofunikira kudziwa kuti mbewu ndizopatsa mphamvu kwambiri, ndipo mu 100 g yazogulitsa muli 53 g yamafuta, omwe ndi 570 kCall. Ngakhale mafuta ochuluka bwanji, gawo limodzi lokha la magawo asanu ndi awiri ali ndi lipids yodzadza, ndipo mulibe cholesterol konse. Izi ndichifukwa choti cholesterol imatha kupanga kuchokera ku mafuta azinyama, omwe samapezeka m'mazomera.

Koma mmera wa mpendadzuwa mumakhala mankhwala ena apadera a phytosterol, mu kapangidwe kake ndi mfundo zomwe zimafanana kwambiri ndi cholesterol "yabwino" (HDL). Amachepetsa kuchuluka kwa cholesterol "yoyipa" m'magazi ndikulepheretsa kapangidwe kake m'maselo a chiwindi.

Kuphatikiza apo, chifukwa cha zigawo zomwe zimapezeka, zimathandizira kuthana ndi mutu, arrhythmias ndi tachycardia, zimachepetsa chiopsezo chokhala ndi oncology, kubwezeretsa mphamvu ya mahomoni ndi ntchito za endocrine. Ma antioxidants omwe amapezeka mkati mwawo amalepheretsa kukalamba kwa thupi, ndipo mapindu ake ndiwothandiza kwambiri kumanjenjenje, chifukwa amasintha khungu lonse, amalimbitsa minofu yamtima komanso kuwona. Makhalidwe othandiza amatha kulembedweratu, koma pali zovuta zina zomwe sizigwiritsidwa ntchito pakakhala kuti sizofunikira.

Wofesa mpendadzuwa

Ndikofunika kumvetsetsa kuti yaiwisi kapena yowuma mu uvuni wa mpendadzuwa uli ndi zabwino zonse, koma osati yokazinga kapena mchere. Pa chithandizo cha kutentha, zina mwazinthu zofunikira zimatayika kwathunthu.

Mchere wambiri womwe umapangidwa mumbewu yokazinga, umapangitsa kukakamizidwa, mawonekedwe a edema chifukwa chosungidwa ndi madzi mthupi. Ambiri mwa sodium mumchere amatsogolera pakupanga matenda a mtima.

Zoyesedwa nthanga zimatha kuwononga enamel ya mano, kupangitsa kuti zilonda zam'mimba zitha. Ndizosangalatsanso kuti kugwiritsa ntchito molakwika zoterezi kumatha kubweretsa vitamini B6 wambiri m'thupi. Mkhalidwe woopsawu umatchedwa polyneuritis ndipo umadziwika ndi kuchepa kwambiri kwamapuloteni a minofu, kukokana komanso zotupa pakhungu.

Zitha kuvulaza komanso zotsutsana

Ngakhale zopindulitsa kale, mankhwalawo amatha kuvulaza kwambiri. Izi zimachitika chifukwa cha kuchuluka kwambiri kwa zopatsa mphamvu za dzungu ndi mpendadzuwa, zomwe sizimangotulutsa kunenepa kwambiri, komanso kuwonjezera mafuta m'thupi.

Kutsutsana mwachindunji kuti mugwiritse ntchito ndi zilonda zam'mimba kapena zam'mimba, acidity yayikulu, matenda oopsa.

Mbewu zokhathamiritsa ndi zokazinga, ngakhale anthu athanzi lathunthu sayenera kudya, komanso ndi kuchuluka kwa osalimba a lipoprotein, samasiyidwa konse. Mu shuga mellitus, nthawi ya mkaka wa m'mawere ndi pakati, mbewu zimaphatikizidwa mosamala m'zakudya zazing'ono. Chachikulu sikuti muzithira mchere kapena kuwathira mchere, koma kumudya osaphika kapena wowuma pang'ono. Kuphatikiza apo, mbewu zatsopano zokha ndi zomwe zingakhale zothandiza, koma osati chaka chatha.

Mulingo watsiku ndi tsiku

Zambiri mwazinthu zapadera zochiritsa zimasungidwa m'mbewu zikauma mumsewu, padzuwa lotseguka. M'mbuyomu, amasankhidwa mosamala ndikusambitsidwa, ndipo atamaliza kupukuta kwathunthu, amaikidwa m'matumba a nsalu kuti awasungire kwina.

Kugula ndi kudya kale masamba osafunikira sikuyenera, chifukwa ndiye mankhusu omwe amatha kuteteza mafuta athanzi ku oxidation. Mbewu zazikulu tsiku ndi tsiku (zonse dzungu ndi mpendadzuwa) sizoposa 50-60 g (zopanda mankhusu).

Mbewu za Dzungu ndi Cholesterol

Monga mbewu za mpendadzuwa, mbewu za dzungu sikuti zilibe cholesterol, komanso zimachepetsa bwino mulingo wake m'thupi. Izi ndizofunikira kwambiri zomwe zimapangitsa kuti pakhale mafuta ambiri acids, fiber, protein, folate, mavitamini ndi michere. Kuphatikiza apo, mbewu za maungu zimagwiritsidwa ntchito kwambiri mu maphikidwe a anthu ngati odana ndi kutupa othandizira ma pathologies a genitourinary sphere, prostatic hyperplasia, etc.

Kudya nawo ndi cholesterol yambiri sikokwanira, komanso kofunikira. Chifukwa cha machitidwe awo apadera, amatsuka thupi la LDL, lomwe limapangidwa kale mu ziwiya za cholesterol plaque.

Musaiwale za kusinthasintha ndi kugwiritsa ntchito moyenera. Ndikosatheka kuwaza ndi kuwathira mchere, koma ndi bwino kutsuka mbewu zatsopano, zilowerere usiku m'madzi ozizira, ndikuyeretsa ndikudya m'mawa. Magalamu 60 okha patsiku ndi omwe angakwaniritse kudya zonse zomwe zimafunikira thupi.

Zonse ziwiri nthanga ndi mpendadzuwa mulibe cholesterol, koma zimathandizira kuti athe kuchotsedwa m'thupi. Mulingo wambiri, amakhala ndi muyeso wokwanira tsiku ndi tsiku wama michere ofunikira ndi mavitamini ofunikira m'thupi. Simungadye nthangala zamchere ndi zokazinga, ndipo zokonda ziyenera kupatsidwa zouma kapena zosaphika.

Katundu ndi kapangidwe kake

Kupindulitsa konse kwa njere za mpendadzuwa kumakhala ndi mitundu yambiri yamafuta a polyunsaturated mafuta - zimasokoneza cholesterol yoyipa ndikuthandizira kuti iwonongeke.

Alinso ndi mavitamini E ambiri - chinthu chaunyamata, chifukwa chimathandizira kusinthika kwa maselo. Kuphatikiza apo, m'mbewu mumakhala zinc zambiri, phosphorous, selenium. Ali ndi mapuloteni okhala ndi zomera komanso ma antioxidants.

Chidwi: Nthawi zonse kumwa nthangala za mpendadzuwa zimathandiza kuchiritsa ziphuphu za achinyamata. Amayi omwe ali ndi mavuto okhala ndi mwana amalangizidwa kuti azidya mbeu tsiku lililonse. Ndipo amatha kusintha masomphenya ndikuziteteza ku matenda ambiri am'maso.

Mbewu za mpendadzuwa zimakhala ndi vitamini D - ndizambiri pano ngati chiwindi cha cod. Ndipo potaziyamu ndiwowonjezeredwa maulendo 5 kuposa nthochi. Anthu ambiri amawona kukwatula kwa mbewu ndi mawonekedwe oyipa. Komabe, asayansi atsimikizira kuti ndi njira imeneyi yomwe imatipulumutsira ku ma neuroses osiyanasiyana komanso mayiko ovuta. Kuphatikiza apo, ascorbic ndi folic acid zimathandizira kusintha machitidwe.

Pali "koma" imodzi yokha: mbeu zimangotaya zonsezo ngati zili zokazinga. Madotolo ndi akatswiri azakudya zamagetsi amalimbikitsa kuti ziume papepala lophika mu uvuni kapena poto wowuma. Mutha kuwaza mbewu ndi masaladi ndi masangweji ndikuwawonjezera makeke ophika. Mpendadzuwa ndi imodzi mwa maswiti athanzi kwambiri.

Ngati mbewu za mpendadzuwa zimakhalapo nthawi zonse muzakudya za anthu, kuchuluka kwa cholesterol kumasintha pakapita nthawi. Izi ndizophatikiza ndi ma phytosterols - zinthu zomwe zimatha kuchepetsa cholesterol yoyipa. Malinga ndi mulingo wa ma phytosterols, nthanga za mpendadzuwa zimatenga malo achiwiri pambuyo pa nthangala za sesame ndi chinangwa kuchokera ku mpunga wa bulauni. Pazifukwa izi, amalimbikitsidwa kwa odwala omwe ali ndi vuto la mtima ndi mitsempha yamagazi.

Dzungu nthanga

Izi zimakhala ndi oleic acid - chinthu chomwe chimathandiza kwambiri pamitsempha yamagazi ndi madigiri a cholesterol pamakoma awo. Asidi awa amalimbitsa ndikuwapangitsa kuti akhale otanuka kwambiri, amalimbikitsa kusinthika kwa maselo, komanso amalepheretsa kusintha kwa maselo komanso kusinthika kwawo kukhala kokhansa.

Mbewu za dzungu zimathandiza kuthana ndi shuga wamagazi ambiri. Koma nthawi yomweyo ali okwanira pama calorie - ngati alipo ochulukirapo, mutha kuwonjezeka kwambiri. Mulingo woyenera kwambiri patsiku, poganizira ma contraindication komanso zovuta zoyipa sizipitilira 60 g.

Cholesterol ndi Mbewu za Mpendadzuwa

Iwo omwe amadya nthangala za mpendadzuwa nthawi zonse amatetezedwa ku matenda amtima ndi wamitsempha. Chinsinsi chake ndi chosavuta: izi ndizophatikiza ndi phytosterols - zinthu zomwe zimafanana ndikupanga ndi cholesterol. Koma nthawi yomweyo, samayikidwa pazitseko zamitsempha yamagazi, koma m'malo mwake chotsani mafuta oyipa ndikuletsa kupangidwe kwamipanda yamafuta.

Aliyense amene ali ndi vuto la atherosclerosis ayenera kulabadira izi. Koma muyenera kukumbukira za zopatsa mphamvu zambiri za kaphikidwe ka mpendadzuwa - ndizololeka kudya zosaposa 50 g za mbewu zosakidwa tsiku lililonse.

Kudya Mbewu za Dzungu

Mbewu za dzungu sizokoma - komanso zathanzi. Kapangidwe kake ndi kapadera, makina azakudya pakapangidwe ka nthanga za dzungu amathandizira kuyeretsa thupi ndi poizoni, kuchotsa cholesterol yoyipa ndikupewa zochita za oxidative, chifukwa chomwe zimapanga zinthu zanyama.

Dzungu dzungu lili ndi mapuloteni osachepera 50% a masamba, mafuta osapatsa thanzi komanso ma acid.

Koma nthawi yomweyo, amakhalanso ndi mafuta ambiri, chifukwa chake izi siziyenera kunyamulidwa ndi ana aang'ono ndi odwala okalamba. Kuchokera pa 100 g ya nthanga za maungu, mutha kupeza mlingo wa tsiku ndi tsiku wa mitundu yonse ya amino acid. Komabe, munthu ayenera kukumbukira kuti nthawi yomweyo munthu amalandira zopatsa mphamvu zambiri - kwa iwo omwe ali ndi chizolowezi cholemera mopitirira muyeso, mlingo wotere ndiwosavomerezeka.

Arginine mu dzungu mbewu bwino khungu. Koma ndendende chifukwa cha chinthuchi amalephera.

ana aang'ono
odwala ndi schizophrenia
aliyense amene ali ndi kachilombo ka herpes.

Kupanda kutero, njere ndizothandiza kwambiri, zimapangitsa munthu kuthana ndi nkhawa, kupatsa mphamvu komanso kuchepetsa chiwopsezo. Mbewu zimalimbitsa enamel, mano omwe amakhala momwemo amawathandizira kugwira ntchito kwa mitsempha ndi mtima. Amayi oyembekezera amachotsa toxicosis ngati amawagwiritsa ntchito tsiku ndi tsiku, ndipo wina aliyense sadzadziwa momwe mavuto ndi matenda amanjenje alili. Koma munthu ayenera kukumbukira nthawi zonse, kuti m'malo mopindulitsa, munthu asavulaze thanzi lake.