Konke Okufuneka Ukwazi Ngamakhiwane

Umxholo

• Isondlo samakhiwane
• Izibonelelo
• Khuthaza impilo yokwetyisa
• Ngamana unokuphucula impilo ye-vascular kunye neyentliziyo
• Ngamana unokunceda ukulawula amanqanaba eswekile yegazi
• Iipropathi ezinokubakho zomhlaza
• Ngamana unokukhuthaza ulusu olusempilweni
• Ukuhla
• Ungawongeza njani amakhiwane kwindlela otya ngayo
• Umgca wezantsi

Amakhiwane sisiqhamo esahlukileyo esifana neinyembezi. Zimalunga nobukhulu besithupha sakho, zizaliswe ngamakhulu embewu encinci, kwaye zinemibala emfusa okanye eluhlaza. Inyama yesiqhamo ipinki kwaye inencasa emnandi, eswiti. Igama lesayensi lekhiwane ngu UFicus carica.

Amakhiwane - kunye namagqabi awo - apakishwe ngezakha mzimba kwaye anikezela ngezibonelelo ezahlukeneyo ezinokubakho kwezempilo. Banokukhuthaza ukwetyisa okusempilweni, banciphise umngcipheko wesifo sentliziyo, kunye nokukunceda ukulawula amanqanaba eswekile yegazi.

Eli nqaku liphonononga amakhiwane, kubandakanya ukutya kwabo, izibonelelo, kunye nokuhla, kunye nendlela yokongeza kwisidlo sakho.

Isondlo samakhiwane

Amakhiwane amatsha atyebile kwizakhamzimba ngelixa ephantsi kwiikhalori, ezenza ukuba zibe longezo olukhulu kukutya okusempilweni.

Inye encinci (40-gram) yamakhiwane amatsha aqukethe ():

• Iikhalori: 30
• Iprotheni: 0 iigramu
• Amafutha: 0 iigramu
• IiCarbs: 8 iigrem
• Ifayibha: 1 gram
• Ibhrasi: Iipesenti ezi-3 zeXabiso leMihla ngemihla (DV)
• Magnesium: 2% ye-DV
• Potassium: 2% ye-DV
• URiboflavin: 2% ye-DV
• Thiamine: 2% ye-DV
• Vitamin B6: I-3% ye-DV
• Vitamin K: 2% ye-DV

Amakhiwane amatsha aneekhalori ezisuka kwiswekile yendalo, kodwa ukuba namakhiwane ambalwa kusengqiqweni, ukutya okuncinci kweekhalori okanye ukongeza kwisidlo.

Kwelinye icala, amakhiwane omisiwe aneswekile eninzi yaye aneekhalori ezininzi, njengoko iswekile iba ninzi xa iziqhamo zomisiwe.

Amakhiwane aqulathe izixa ezincinci zeentlobo ngeentlobo zezakha mzimba, kodwa zityebe ngokukodwa ngobhedu kunye novithamini B6.

I-Copper iyiminerali ebalulekileyo ebandakanyekayo kwiinkqubo ezininzi zomzimba, kubandakanya imetabolism kunye nokuveliswa kwamandla, kunye nokwenziwa kweeseli zegazi, izicubu ezinxibelelanayo, kunye neeurotransmitters (2).

I-Vitamin B6 yivithamini ephambili eyimfuneko ukunceda umzimba wakho uphule iiprotein zokutya kunye nokwenza iiproteni ezintsha. Ikwadlala indima ebalulekileyo kwimpilo yengqondo (3).

Amakhiwane amatsha asezantsi kwiikhalori kwaye aneendidi ngeevithamini kunye neeminerals. Nangona kunjalo, amakhiwane omisiwe aphezulu kwiswekile nakwiikhalori.

Izibonelelo

Amakhiwane anezibonelelo ezininzi ezinokubakho, kubandakanya ukukhuthaza ukutya kwentliziyo kunye nentliziyo, kunye nokunceda ekulawuleni amanqanaba eswekile yegazi.

Khuthaza impilo yokwetyisa

Amakhiwane kudala asetyenziswa njengeyeza lasekhaya okanye olunye unyango lweengxaki zokugaya ukutya njengokuqunjelwa ().

Ziqulathe ifayibha, ezinokunceda ukukhuthaza impilo yokwetyisa ngokuthambisa kunye nokongeza isambuku esitulweni, ukunciphisa ukuqunjelwa, kunye nokusebenza njenge-prebiotic- okanye umthombo wokutya webhaktiriya enempilo egcwalisa isisu sakho,,).

Kwizifundo zezilwanyana, isicatshulwa sesiqhamo samakhiwane okanye uncamathisele kunceda ukukhawulezisa ukuhamba kokutya ngendlela yokucola ukutya, ukunciphisa ukuqhina kunye nokuphucula iimpawu zokugaya ukutya ezinjenge ulcerative colitis (,).

Isifundo kubantu abangama-150 abane-bowel syndrome enokuqunjelwa (IBS-C) bafumanise ukuba abo batya malunga namakhiwane ama-4 omisiweyo (iigram ezingama-45) kabini ngemini bafumana ukuncipha okukhulu kweempawu-kubandakanya iintlungu, ukuqunjelwa, kunye nokuqunjelwa- xa kuthelekiswa nolawulo iqela ().

Ngaphezu koko, uphononongo olufanayo kubantu abangama-80 bafumanise ukuba ukongeza malunga nee-ounces ezili-10 (iigrama ezingama-300) zesincamatheliso sesiqhamo samakhiwane mihla le iiveki ezisi-8 zinciphise kakhulu ukuqhina, xa kuthelekiswa neqela lolawulo ().

Ngamana unokuphucula impilo ye-vascular kunye neyentliziyo

Amakhiwane angaluphucula uxinzelelo lwegazi kunye namanqanaba egazi, anokunceda ukuphucula impilo yakho yemithambo kunye nokunciphisa umngcipheko wesifo sentliziyo.

Olunye uphononongo lufumanise ukuba isicatshulwa samakhiwane sinciphise uxinzelelo lwegazi kwiigundane ezinexinzelelo oluqhelekileyo lwegazi, kunye nezo zinamanqanaba aphezulu ().

Izifundo zezilwanyana zikwabonakalise ukuphucuka kwi-cholesterol iyonke, i-HDL (elungileyo) ye-cholesterol, kunye namanqanaba e-triglyceride xa kusongezwa isicatshulwa segqabi lekhiwane (,).

Nangona kunjalo, kwisifundo seeveki ezi-5 kubantu abangama-83 abane-cholesterol ephezulu ye-LDL (embi), abaphandi baqaphele ukuba abo bongeze malunga ne-14 yamakhiwane omisiwe (i-120 gram) kwisidlo sabo semihla ngemihla babengenalo utshintsho kumanqanaba egazi egazi, xa kuthelekiswa neqela lolawulo ().

Izifundo ezingakumbi zabantu ziyafuneka ukuqonda ngcono ubudlelwane phakathi kwamakhiwane kunye nempilo yentliziyo.

Ngamana unokunceda ukulawula amanqanaba eswekile yegazi

Olunye uphononongo lomhla ukusuka ku-1998 kubantu abali-10 abanesifo seswekile sokuqala bafumanisa ukuba iti yegqabi lekhiwane ngesidlo sakusasa inokuthi yehlise iimfuno zabo ze-insulin. Ngenyanga bafumana iti yamagqabi omkhiwane, idosi ye-insulin yabo yehle malunga ne-12% ().

Ngaphezu koko, uphando lwakutsha nje lufumanise ukuba iziselo ezinedosi ephezulu yesicatshulwa sesiqhamo sinesalathiso esisezantsi se-glycemic index (GI) kuneziselo ezingenasiphumo seziqhamo zamakhiwane, okuthetha ukuba ezi iziselo zinganefuthe elihle kumanqanaba eswekile yegazi ().

Nangona kunjalo, iziqhamo zamakhiwane - ngakumbi amakhiwane omisiwe- aphezulu kwiswekile kwaye angonyusa amanqanaba eswekile yegazi kwixesha elifutshane. Ukuba unengxaki yokulawula amanqanaba eswekile yegazi, kuya kufuneka unciphise ukutya kwakho amakhiwane omisiweyo.

Iipropathi ezinokubakho zomhlaza

Izifundo ezininzi ezithembisayo zetyhubhu yovavanyo ziye zaqhutywa kwiziphumo zamagqabi omkhiwane kwiiseli zomhlaza.

Amagqabi omkhiwane kunye ne-latex yendalo evela kwizityalo zamakhiwane zibonisiwe zibonisa isenzo se-antitumor ngokuchasene nomhlaza wekolon yabantu, umhlaza webele, umhlaza womlomo wesibeleko, kunye neeseli zomhlaza wesibindi (,,,).

Nangona kunjalo, oku akuthethi ukuba ukutya amakhiwane okanye ukusela iti yamagqabi omkhiwane kuya kubaneziphumo ezifanayo. Uvavanyo lweetyhubhu zovavanyo lubonelela ngesiqalo esithembisayo, kodwa izifundo zabantu ziyafuneka ukuvavanya ukuba ukungenisa amakhiwane okanye amagqabi amakhiwane kuchaphazela njani ukukhula komhlaza.

Ngamana unokukhuthaza ulusu olusempilweni

Amakhiwane anganeziphumo ezithile eziluncedo kulusu, ngakumbi kubantu abane-aleji dermatitis- okanye owomileyo, ulusu olurhawuzayo ngenxa yokwaliwa.

Olunye uphononongo kubantwana abangama-45 abane-dermatitis bafumanise ukuba ikrimu eyenziwe ngesiqhamo somkhiwane esomileyo esisetyenziswe kabini yonke imihla kwiiveki ezi-2 besisebenza ngakumbi ekunyangeni iimpawu zesikhumba kune-hydrocortisone cream, unyango oluqhelekileyo ().

Ngaphezu koko, indibaniselwano yezicatshulwa yeziqhamo- kubandakanya isicatshulwa somkhiwane-kubonisiwe ukubonisa iziphumo ze-antioxidant kwiiseli zolusu, ukunciphisa ukonakala kwe-collagen, kunye nokuphucula ukubonakala kwemibimbi kwityhubhu yovavanyo kunye nofundo lwesilwanyana ().

Nangona kunjalo, kunzima ukufumanisa ukuba ngaba ezi ziphumo zilungileyo zivela kwisicatshulwa somkhiwane okanye enye yezinye izicatshulwa ezifundwayo. Uphando olungakumbi luyafuneka ukumisela iziphumo zamakhiwane kwimpilo yolusu.

Amakhiwane anezibonelelo ezahlukeneyo zempilo. Banokuphucula ukwetyisa kunye nokunciphisa ukuqunjelwa, bancede ukulawula amanqatha egazi kunye namanqanaba eswekile yegazi, kwaye babulale iiseli zomhlaza. Nangona kunjalo, uphando oluthe kratya ebantwini luyafuneka.

Ukuhla

Amakhiwane anezinto ezinokubakho ezantsi. Umzekelo, njengoko ngamanye amaxesha esetyenziswa njengeyeza lasekhaya lokuqhinwa, amakhiwane angabangela urhudo okanye ezinye iingxaki zokwetyisa ().

Amakhiwane atyebile ngokufanelekileyo ku-vitamin K, anokuphazamisana namayeza okucutha igazi kwaye abangele ukuba angasebenzi kakuhle (,).

Ukuba unegazi elincinci, kuya kufuneka ugcine ukutya kwakho kwamakhiwane kunye nokunye ukutya okune-vitamin-K okungaguqukiyo imihla ngemihla ukunciphisa umngcipheko weengxaki ().

Okokugqibela, abanye abantu banokungabikho komzimba kumakhiwane. Ukuba unobungozi kwi-birch pollen, unokukwazi ukuba ne-figler allergies. Imithi yamakhiwane ikwanayo ne-latex yendalo, abanye abantu abanokuba ne-aleji kuyo ().

Amakhiwane kunokubangela ukwetyisa okanye urhudo ngenxa yeempembelelo zokulwa ukuqhina. Banokuphazamisana nokuncipha kwegazi, kwaye abanye abantu banokungabikho komzimba kubo.

Ungawongeza njani amakhiwane kwindlela otya ngayo

Zininzi iindlela zokongeza amakhiwane kwindlela otya ngayo, nganye kuzo inezibonelelo zayo ezinokubakho. Nazi iindlela ezine eziphambili onokubandakanya amakhiwane kwisidlo sakho:

• Entsha. Amakhiwane amatsha asezantsi kwiikhalori kwaye enza ukutya okulula kakhulu, kwaye ziludidi oluhle kwiisaladi okanye kwiidizethi. Unokwenza ijamu yomkhiwane okanye ugcine amakhiwane amatsha.
• Yomile. Amakhiwane omisiweyo aphezulu kwiswekile nakwiikhalori, ke kufuneka atyiwe ngokumodareyitha. Zingasebenza ngakumbi ekunyangeni ukuqhina kunamakhiwane amatsha (,).
• Amagqabi omkhiwane. Nangona kunokuba nzima ukufumana ngaphandle kwevenkile ezizodwa, amagqabi omkhiwane anesondlo kwaye angasetyenziswa ngeendlela ezahlukeneyo. Zihlala zisetyenziswa ngendlela efanayo amagqabi omdiliya, njengokugoqwa kwezitya ezinerayisi, inyama, okanye ezinye izinto ezizaliswayo.
• Iti yegqabi lekhiwane. Iti yegqabi lekhiwane yenziwe ngamagqabi omkhiwane omisiweyo. Ungazenzela ngokwakho okanye uthenge iti yamagqabi ekhiwane kwangaphambili kwi-intanethi okanye kwiivenkile ezizodwa.

Ungawonwabela amakhiwane ngeendlela ezahlukeneyo, kodwa ngenxa yeswekile eninzi kuwo, kuya kufuneka utye amakhiwane omisiweyo kancinci okanye uwasebenzise njengonyango lwasekhaya lokuqhinwa.

Ukuvuna izibonelelo zamakhiwane, ungathenga amakhiwane amatsha, amakhiwane omisiweyo, amagqabi amakhiwane, okanye iti yamagqabi omkhiwane ukongeza kwisidlo sakho. Qiniseka ukuba usebenzisa kuphela amakhiwane omisiweyo ngokumodareyitha ngenxa yeswekile yawo.

Umgca wezantsi

Amakhiwane anezibonelelo ezahlukeneyo zempilo. Kunye nesiqhamo, amagqabi omkhiwane kunye neti yegqabi lamakhiwane zibonakala ziluncedo empilweni. Amakhiwane omileyo ngokukodwa anokunceda ekunciphiseni ukuqhina.

Nangona kunjalo, amakhiwane angaphazamisana namayeza okuncipha kwegazi ngenxa yomxholo wevithamin K, kwaye amakhiwane omisiweyo kufuneka atyiwe ngokumodareyitha ngenxa yeswekile eninzi.

Oko kwathiwa, ngokubanzi, amakhiwane amatsha, amagqabi omkhiwane, kunye neti yegqabi lekhiwane zenza ukongezwa okukhulu kukutya okunempilo.