Kungase Kuthuthukise Impilo Yenhliziyo Yakho

Ushokoledi omnyama nobisi uqukethe izinto eziqinile zikakhokho, izingxenye zesitshalo sikakhokho, nakuba ngamanani ahlukene.Ukhokho uqukethe ama-flavonoid—ama-antioxidants atholakala ekudleni okuthile okunjengetiye, amajikijolo, imifino enamaqabunga newayini.I-Flavonoids inezinzuzo ezihlukahlukene zezempilo, kuhlanganise nempilo yenhliziyo ethuthukisiwe.Njengoba ushokoledi omnyama unephesenti eliphezulu lokuqinile kukakhokho ngevolumu, ucebile futhi ngama-flavonoid.Ukubuyekezwa kuka-2018 kujenali Ukubuyekezwa kwe-Cardiovascular Medicine kwathola isithembiso ekuthuthukiseni amaphaneli e-lipid nomfutho wegazi lapho kusetshenziswa amanani aphakathi nendawo kashokoledi omnyama njalo ezinsukwini ezimbili kuya kwezimbili.Nokho, lokhu kanye nezinye izifundo zithole imiphumela exubile, futhi ucwaningo olwengeziwe luyadingeka ukuze kuqinisekiswe lezi zinzuzo zezempilo ezingaba khona.Isibonelo, isilingo sokulawula okungahleliwe sango-2017 ku-Journal of the American Heart Association sithole ukuthi ukudla ama-alimondi anoshokoledi omnyama noma ukhokho kuthuthukisa amaphrofayili e-lipid.Kodwa-ke, ukudla ushokoledi omnyama ne-cocoa ngaphandle kwama-alimondi akuzange kuthuthukise amaphrofayili e-lipid.

Ingase Yehlise I-Menstrual Cramping

Njengoba kushiwo ngenhla, ubisi noshokoledi omnyama kunamaphrofayili ahlukene wokudla okunempilo.Omunye umehluko wukuthi ushokoledi omnyama unothe nge-magnesium.Ngokusho kwe-USDA, amagremu angu-50 kashokholethi omnyama aqukethe ama-milligram angu-114 e-magnesium, cishe amaphesenti angu-35 wesibonelelo sokudla esinconyiwe sabesifazane abadala.Ushokoledi wobisi uqukethe cishe ama-milligrams angu-31 we-magnesium kumagremu angu-50, cishe u-16% we-RDA.I-Magnesium iboniswe ukusiza ukuphumula imisipha, kuhlanganise nolwelwesi lwesibeletho.Lokhu kungasiza ekudambiseni amajaqamba okuya esikhathini, okungase kuholele abantu abaningi abasesikhathini ukuthi bafise ushokoledi ngesikhathi sokuya esikhathini, ngokwendatshana yango-2020 eshicilelwe kwethi Nutrients.

Ingase Ikhuphule Amazinga Akho E-Iron

Ngokocwaningo lwango-2021 kuJournal of Nutrition, i-anemia yokuntuleka kwe-iron iyanda.Kungaholela ezimpawini ezihlanganisa ukukhathala, ubuthakathaka nezinzipho ezishwabene.Kodwa kini bathandi bakashokoledi, sinezindaba ezinhle!Ushokoledi omnyama ungumthombo omuhle wensimbi.I-50-gram yokuphakela ushokoledi omnyama iqukethe amamiligremu angu-6 ensimbi.Ukubeka lokho ngombono, abesifazane abaneminyaka engu-19 kuya kwengama-50 badinga amamiligremu angu-18 ensimbi ngosuku, kanti abesilisa abadala badinga amamiligremu angu-8 ngosuku, ngokweNational Institutes of Health.U-Diana Mesa, RD, LDN, CDCES, umnikazi we-En La Mesa Nutrition, uthi, "Ushokoledi omnyama ungaba indlela ehlwabusayo yokwandisa ukudla okusansimbi, ikakhulukazi kubantu abasengozini yokuthola i-anemia yokuntuleka kwensimbi, njengokuzala nokuya esikhathini, abadala. abadala kanye nezingane, ezidinga amanani aphezulu okusansimbi.Ukuze umunce kangcono, ushokoledi omnyama ungahlanganiswa nokudla okunothe ngovithamini C, njengamajikijolo, ukuze uthole ukudla okulula okumnandi nokunomsoco.”Ngeshwa, ushokoledi wobisi uqukethe kuphela i-1 milligram yensimbi kumagremu angu-50.Ngakho-ke, uma amazinga akho ensimbi ephansi, ushokoledi omnyama kungaba ukubheja kwakho okuhle kakhulu.

Ingase Ithuthukise Umsebenzi Wakho Wokucabangela

Esivivinyweni sokulawula okungahleliwe sango-2019 ku-Nutrients, ukuthathwa kukashokoledi omnyama nsuku zonke izinsuku ezingama-30 kuthuthukise ukusebenza kwengqondo kubahlanganyeli.Abacwaningi bathi lokhu kubangelwa i-methylxanthines kushokoledi omnyama, okuhlanganisa i-theobromine ne-caffeine.Kodwa-ke, ucwaningo olwengeziwe luyadingeka ukuze kuqinisekiswe lokhu okutholakele kanye nokuqonda kabanzi izindlela eziholele ekuthuthukisweni kwengqondo.

Ingase Yandise Ingozi Yakho Ye-Cholesterol Ephezulu

Nakuba kunezinzuzo ezithile zezempilo ezingaba khona ngokudla ushokoledi, kukhona nemiphumela engemihle engase ibe khona.Ushokoledi omhlophe kanye noshokoledi wobisi kunamafutha agcwele kanye noshukela owengeziwe.Ngokusho kweCenters for Disease Control and Prevention, ukusetshenziswa ngokweqile kwamafutha agcwele kanye noshukela owengeziwe kuhlotshaniswa ne-cholesterol ephezulu kanye nengozi enkulu yesifo senhliziyo.Ibha kashokholethi yobisi eyodwa (1.5-oz.) iqukethe cishe amagremu angu-22 kashukela owengeziwe kanye namagremu angu-8 wamafutha agcwele, kuyilapho ibha kashokoledi emhlophe eyodwa (1.5-oz.) iqukethe amagremu angu-25 kashukela ongeziwe kanye namagremu angu-16.5 wamafutha agcwele.

Ingadlula Ukusetshenziswa Kwensimbi Esindayo Okuphephile

Nakuba ushokoledi omnyama ungaba nemiphumela emihle empilweni yakho, ucwaningo lwango-2022 olwenziwe yi-Consumer Reports lwathola ukuthi ukudla ushokoledi omnyama nsuku zonke kungaba yingozi kubantu abadala, izingane kanye nabantu abakhulelwe.Bahlole izinhlobo zikashokoledi omnyama ezidumile ezingama-28 futhi bathola ukuthi ezingama-23 zinamazinga omthofu ne-cadmium okungaba yingozi ukudliwa nsuku zonke.Ukusebenzisa lezi zinsimbi ezisindayo kungaholela ezinkingeni zokukhula, ukucindezelwa kwamasosha omzimba, umfutho wegazi ophakeme kanye nokulimala kwezinso kubantu abadala nasezinganeni.Ukuze unciphise ubungozi bokudla amanani engeziwe omthofu ne-cadmium ngoshokoledi omnyama, qiniseka ukuthi uyacwaninga ukuthi yimiphi imikhiqizo eyingozi kuneminye, dla ushokoledi omnyama ngezikhathi ezithile kuphela futhi uphambuke ekuphakeleni izingane ushokoledi omnyama.