Mtundu wa mtedza umasiyana kwambiri, ngakhale kuti onse ndi ofunika kwambiri. Ndikofunikira kudziwa bwino ubwino wa mitundu iliyonse, kuti tikhalebe ndi thanzi ngati kuli kotheka, kapena kungosintha zina mwazodya.
Mavitamini, mafinya ndi mafuta ofunikira, omwe alipo mu mtedza wa mitundu yonse, awapangeni kukhala abwino koposa kuwonjezera pa menyu ya nyengo iliyonse. Ma mtedza ochepa (osachepera 30 g) amachulukitsa mau onse, amapereka kumverera kwa vivacity. Ndipo, mosiyana ndi "zakudya zolimbitsa thupi" mwamsanga, nthiti zazing'ono zimapatsa thupi thupi ndi zinthu zamtengo wapatali ndi mchere.
Amondi
Mapulogalamu othandiza a mtedzawu ndi othandiza makamaka kwa omwe amapewa kugwiritsa ntchito mkaka. Mamondi wamchere a calcium, ngati akudya nthawi zonse, adzakwaniritsa zofuna za thupi kuti azipangira mafupa. Zakudya zambiri za vitamini E zimathandiza kusintha khungu la khungu.
Cashew
Chimodzi mwa zinthu zopindulitsa kwambiri ndi kalori wokhutira ndi mtedzawu: 553 kcal pa 100 magalamu! Zili ndi mapuloteni ambiri, zitsulo ndi zinc, ndipo zimakhala ndi magnesium, choncho zimakulitsa kwambiri kukumbukira. Nkhokwe zimadziwika ngati chimodzi mwa zinthu zofunika kwambiri kuti pakhale pulogalamu ya zakudya zomwe zimapangidwira kuti munthu asakalamba.
Walnuts
Zothandiza walnuts kuphatikiza ndi uchi ndi zovuta kwambiri. Zili zofunika kuti anthu akhale ndi thanzi labwino, komanso kuti akhalebe anzeru mosasamala kanthu za amuna kapena akazi.
Pali zotsutsana kwambiri ndi mtedza. Ngakhalenso mafuta okhutira sayenera kukuwopsyezani: awa ndiwo "abwino" mafuta, omwe ndi ofunikira kuti thupi lathu likhale patsogolo.
Pali malo osungirako mankhwalawa: walnuts ayenera kugwiritsidwa ntchito mosamala kwa iwo omwe ali ndi vuto la khungu, ndi kuchepetsa amondi mu zakudya kwa iwo omwe ali ndi mavuto ndi mtima. Zopindulitsa za mtedzawu nthawi zina zimakhala zotsutsana ndi ntchito yawo yochuluka.