Indlela yokongeza ifayibha kukutya ukunciphisa umzimba

Umxholo

• Isidlo sakusasa-imbewu yeflakisi
• Ngaphambi kwesidlo sasemini kunye nesidlo sangokuhlwa-iSemente de Chia
• Isidlo sasemini-iQuinoa
• Isidlo sangokuhlwa-Imbewu yethanga
• Amashwamshwam - Amaranto

Imbewu iyanceda ukunciphisa umzimba ngenxa yokuba zityebile kwimicu kunye neeproteni, izakha mzimba ezonyusa ukutyeba kwaye zinciphise ukutya, kumafutha alungileyo anceda ukuthintela isifo sentliziyo kunye neevithamini kunye neeminerali eziphucula ukusebenza komzimba kunye nokomeleza amajoni omzimba.

I-Chia, i-flaxseed kunye nembewu yethanga inokongezwa kwiijusi, iisaladi, iyogathi, iivithamini kunye nakumalungiselelo afana neembotyi kunye ne purees. Ukongeza, iindlela zokupheka ezininzi zibandakanya ezi mbewu kwimveliso yesonka, iikeyiki kunye ne-pasta, ukunceda ukunciphisa inani lomgubo kunye neswekile koku kutya kunye nokukhetha ukwehla kobunzima.

Ukuba awufuni ukufunda, jonga iingcebiso kule vidiyo ilandelayo:

Isidlo sakusasa-imbewu yeflakisi

I-flaxseed kufuneka ityunyuzwe ngaphambi kokuba ityiwe kwaye inokongezwa kubisi okanye kwiijusi kwisidlo sakusasa. Le mbewu inezinto zilandelayo:

• Imisonto: ukunceda ukuthintela ukuqhina, ukulawula iswekile yegazi kunye ne-cholesterol kunye nokunciphisa ukutya;
• Iiprotheni: ukuphucula amajoni omzimba;
• Iilignans: Uthintelo lomhlaza webele kunye neprostate;
• Omega 3: ukuthintela isifo sentliziyo kunye nomhlaza, ukunciphisa i-triglycerides yegazi kunye nokudumba;
• Iiphenolic compounds: Uthintelo lokuguga kunye nokunciphisa ukudumba.

I-flaxseed ikwasetyenziselwa ukunceda ukulawula ubunzima kunye nokuthintela izifo ezinje ngohlobo lweswekile 2, isifo sesibindi, uxinzelelo lwegazi kunye nesifo samathambo. Bona ulwazi ngakumbi malunga neLinseed.

Ngaphambi kwesidlo sasemini kunye nesidlo sangokuhlwa-iSemente de Chia

Indlela elungileyo yokusebenzisa i-chia kukongeza icephe elinye emanzini okanye kwijusi yendalo, linda imbewu ukuba ifunxe amanzi kwaye idumbe, kwaye usele lo mxube malunga nemizuzu engama-20 ngaphambi kwesidlo sasemini kunye nesangokuhlwa, njengoko oku kuya kunceda ukunciphisa indlala kunye nesixa ukutya okutyiwa kwizidlo eziphambili. I-Chia ityebile kwizakhamzimba eziphucula ukusebenza komzimba, ezinje:

• Omega 3: kuthintela ukudumba nokulawula i-cholesterol;
• Imisonto: nika uvakalelo lokuhlutha, ukunciphisa ukufunxwa kwamanqatha kunye nokuphucula ukusebenza kwamathumbu;
• Iiprotheni: ukomeleza izihlunu kunye amajoni omzimba;
• Antioxidants: thintela ukuguga ngaphambi kwexesha kunye nomhlaza.

Imbewu ye-chia inokufumaneka ngemibala eyahlukeneyo, yonke iluncedo emzimbeni, kwaye inokudliwa iphelele, ngaphandle kwesidingo sokuyityumza. Bona ezinye iiresiphi eChia ukunciphisa umzimba.

Isidlo sasemini-iQuinoa

Ekutyeni, iquinoa inokusetyenziselwa ukubambela irayisi kwisitya esikhulu okanye umbona kunye nee-ertyisi kwiisaladi, ishiya izidlo zityebile kwiiprotein kwaye ziphantsi kwiicarbohydrate, zilungele ukutya okunciphayo. Phakathi kwezibonelelo zequinoa zezi:

• Iiprotheni: banika amandla emzimbeni kwaye bathathe inxaxheba kwimveliso yezihlunu;
• Imisonto:ukulwa nokuqunjelwa kunye nokuhlutha;
• Intsimbi:kuthintela i-anemia;
• I-Omega-3, i-omega-6 kunye ne-omega-9: ukunceda ukulawula i-cholesterol kunye nokukhusela isifo senhliziyo;
• Tocopherol: Antioxidants ezinceda ukuthintela ukwaluphala kunye nomhlaza.

Imbewu yeQuinoa ityebile kwiprotein kunye nefayibha, kwaye inokusetyenziselwa ukubambela irayisi, enceda ekwehliseni ubunzima. Iinkozo kufuneka zikhuhlwe ngesandla phantsi kwamanzi abalekayo de kungabikho kugwebu kwaye imbewu yomiswe kwangoko emva kokuhlamba, ukuze ilahle incasa ekrakra kwaye ingantshuli. Bona ezinye iingcebiso ngeQuinoa ukunciphisa umzimba.

Isidlo sangokuhlwa-Imbewu yethanga

Imbewu yethanga ingongezwa yonke isuphu kwisidlo sangokuhlwa, umzekelo. Zingasetyenziswa ngohlobo lomgubo zongezwe kwiimbotyi, kwaye izibonelelo zazo ziyonyuswa xa imbewu iphekwe imizuzu eli-10 emanzini abilayo. Izibonelelo zayo zezi:

• I-Omega-3, i-omega-6 kunye ne-omega-9: ukunciphisa i-cholesterol embi kunye nokwandisa i-cholesterol efanelekileyo;
• Tocopherol: antioxidants ezithintela ukwaluphala kunye nomhlaza;
• IiCarotenoids: ukuphucula impilo yamehlo, ulusu neenwele;
• Magnesium kunye netryptophan: ukwandisa imvakalelo yokuphumla kunye nokunceda ukunciphisa uxinzelelo;
• Iiphytosterols: ukunciphisa i-cholesterol

Ke, imbewu yethanga inceda ukulawula i-cholesterol kunye noxinzelelo lwegazi, izifo ezihlala zikhona ebantwini abatya ubunzima obugqithisileyo. Jonga kwakhona izibonelelo zeoyile yembewu yethanga.

Amashwamshwam - Amaranto

I-Amaranth ingatyiwa ibilisiwe, yosiwe okanye isemhlabeni, kwaye inokuthi ithathe indawo yomgubo wengqolowa kwimveliso yeekeyiki kunye namaqebengwana okutya okulula. Inceda umzimba ukuba usebenze ngcono kwaye izondlo zawo zezi:

• Iiprotheni: ukuphucula inkqubo luvo kunye nokomeleza izihlunu;
• Imisonto: ukuphuculwa kokuhamba kwamathumbu kunye nokunciphisa ukufakwa kweecarbohydrate kunye namafutha emathunjini;
• Magnesium:ukunciphisa uxinzelelo lwegazi kunye nokuphumla kwezihlunu;
• Ikhalsiyam: uthintelo kwamathambo;
• Intsimbi: Uthintelo lweanemia;
• Isiseko: ukuphucula impilo yethambo;
• Vitamin C: ukomeleza amajoni omzimba.

I-Amaranth inexabiso elininzi lezakha-mzimba xa kuthelekiswa neesiriyeli eziqhelekileyo ezifana nomgubo, umbona, i-oats kunye nerayisi emdaka, kwaye ngenxa yokuba iqulethe ii-carbohydrate ezimbalwa, lukhetho olukhulu kwabo bafuna ukunciphisa umzimba kunye nabantu abaneswekile. Bona ezinye izibonelelo ze-amaranth.