Izizathu ezi-5 zokutya ukutya okuntshulayo

Umxholo

• 1. Ukwetyisa okulula
• 2. Ukufunxa okungcono kwezakhamzimba
• 3. Isenzo esomeleleyo se-antioxidant
• 4. Umthombo wefiber
• 5. Kukunceda ukunciphisa umzimba
• Ukutya okunokuhluma
• Ukuhluma njani ukutya ekhaya

Ukutya okuntshuliweyo yimbewu ehlume ukuqala ukwenziwa kwesityalo, kwaye xa sityiwe kweli nqanaba zibonelela ngezakha mzimba ezinje ngeeproteni, imicu, iivithamini kunye neeminerals ezibalulekile kumzimba, ukongeza ekubeni kulula ukwetyisa amathumbu.

Oku kutya kunokuveliswa ngokulula ekhaya ukuze kusetyenziswe kuzo zombini iijusi, iisaladi, iipayi kunye neepati, kunye neesuphu, iisosi kunye neesityu, ukongeza ekubeni nakho ukusetyenziselwa ukuvelisa ubisi lwemifuno.

1. Ukwetyisa okulula

Inkqubo yokuhluma yonyusa umsebenzi wee-enzymes zembewu, eziziiproteni eziququzelela ukwetyisa nokwandisa ukufunxeka kwezondlo emathunjini. Ukutya okuphekiweyo akunazo ii-enzymes kuba ziyacinywa kubushushu obuphezulu, yiyo loo nto kuhlume iinkozo, ezinokutyiwa ziluhlaza, ziyimithombo yolu hlobo lweprotheni.

Ukongeza, ukutya okuntshulayo akubangeli irhasi yamathumbu, exhaphakileyo xa kutyiwa ukutya okunje ngeembotyi eziphekiweyo, iilentile okanye inkukhu.

2. Ukufunxa okungcono kwezakhamzimba

Ukutya okuntshuliweyo kukonyusa ukufunxeka kwezondlo emathunjini kuba zityebile kwii-enzymes kwaye azikho mgangathweni kwizinto ezingafunekiyo, ezizinto ezifana ne-phytic acid kunye ne-tannin ezinciphisa ukufunxwa kwezimbiwa ezifana ne-iron, calcium ne-zinc.

Emva kweeyure ezingama-24 ukuba imbewu ibekwe emanzini, le mbewu imbi sele ityelwe inkqubo yokuntshula, ayisaphazamisi ukufunxeka kwezondlo zomzimba.

3. Isenzo esomeleleyo se-antioxidant

Emva kweentsuku ezimbalwa zokuntshula, umxholo weevithamini unyuka kakhulu embewini, ngakumbi iivithamini A, B, C kunye no-E, ezinamandla aphezulu e-antioxidant. Ngokusebenzisa ezi vithamini, amajoni omzimba ayomelela kwaye izifo ezinje ngomhlaza, ukuguga ngaphambi kwexesha, iingxaki zentliziyo kunye nosulelo ziyathintelwa.

4. Umthombo wefiber

Kuba ityiwa iluhlaza kwaye intsha, imbewu ehlumayo ityebile kwimicu, ezisa izibonelelo ezinje ngokunciphisa indlala, ukwandisa ukwaneliseka, ukunciphisa ukufunxwa kwamafutha kunye neetyhefu emzimbeni kunye nokuphucula ukuhamba kwamathumbu. Jonga ukuba kukuphi ukutya okuphezulu kwifayibha.

5. Kukunceda ukunciphisa umzimba

Iinkozo ezihlumayo zineekhalori ezincinci kwaye ziphezulu kwifayibha, yiyo loo nto bencedisa kwinkqubo yokunciphisa umzimba. Kuyenzeka ukuba ube nokuhlutha ngakumbi kwaye utye iikhalori ezimbalwa ngokubandakanya amahlumelo ekudleni, ukongeza kwizondlo eziza kuphucula imetabolism kunye nokuthanda ukunciphisa umzimba. Jonga ezinye iintlobo ezili-10 zokutya ezikunceda ukunciphisa umzimba.

Ukutya okunokuhluma

Ukutya okunokuhluma zezi:

• Iimbotyi: iimbotyi, ii-ertyisi, iimbotyi zesoya, iichickpeas, iilentile, amandongomane;
• Imifuno: i-broccoli, i-watercress, i-radish, igalikhi, iminqathe, ii-beet;
• Imbewu: iquinoa, iflakisi, ithanga, ujongilanga, isesame;
• Imbewu yeoyile: Amandongomane eBrazil, amandongomane eecashew, iiamangile, iiwalnuts.

Xa isetyenziswa kwiisuphu, isityu okanye ezinye izitya ezishushu, iinkozo ezihlumayo kufuneka zongezwe ukuphela kokupheka, ukunqanda ukuphulukana nezakhamzimba zazo ngenxa yamaqondo obushushu aphezulu ngexesha lokulungiselela.

Ukuhluma njani ukutya ekhaya

Ukuhluma ukutya ekhaya, kufuneka wenze la manyathelo alandelayo:

1. Beka icephe enye ukuya kwezintathu zembewu ekhethiweyo okanye iinkozo kwimbiza yeglasi ecocekileyo okanye isitya kwaye ugqume ngamanzi acociweyo.
2. Gubungela ingqayi yeglasi ngelaphu elicocekileyo kwaye cwina imbewu iiyure ezisibhozo ukuya kwezili-12 kwindawo emnyama.
3. Galela amanzi apho imbewu ibifakwe khona kwaye uyihlambe kakuhle phantsi kwempompo.
4. Beka imbewu kwiglasi enomlomo obanzi kwaye ugqume umlomo wembiza ngomnatha okanye umtya oqhotyoshelwe ngebhanti e-elastic.
5. Beka imbiza kwi-engile kwi-colander ukuze amanzi agqithisileyo akwazi ukukhupha amanzi, ukhumbule ukugcina iglasi kwindawo epholileyo, enomthunzi.
6. Yipule imbewu kusasa nasebusuku, okanye ubuncinci i-3x / imini kweyona mihla ishushu, kwaye ushiye ingqayi yeglasi iphinde yatsala kwakhona ukukhupha amanzi agqithisileyo.
7. Emva kweentsuku ezi-3, imbewu iqala ukuntshula kwaye ngoku inokutya.

Ixesha lokuhluma liyahluka ngokwemiba efana nohlobo lwembewu, ubushushu bendawo kunye nokufuma. Ngokubanzi, imbewu ikwiqondo eliphezulu lobushushu kwaye inokutyiwa kwakamsinya nje ukuba ibonakalise kwaye idubule, kulapho ihlumelo elincinci livela khona kwimbewu.

Abantu abatya inyama eluhlaza ngabantu abatya imifuno kuphela abatya ukutya okuluhlaza. Jonga indlela yokwenza oku kutya ngokunqakraza apha.