Zingaphi iibhanana ekufuneka uzityile ngosuku?

Umxholo

• Iibhanana zinesondlo kakhulu
• Iphantsi kakhulu kwiprotheni kunye namafutha
• Ininzi into elungileyo
• Zingaphi iibhanana omele ukuzitya?
• Umgca wezantsi

Iibhanana sisiqhamo esithandwa ngendlela emangalisayo - kwaye akumangalisi ukuba kutheni. Ziyakulungeleka, zichanekile, kunye nesithako esisisiseko kwiindawo ezininzi zokutya kwihlabathi liphela.

Nangona iibhanana zisempilweni, ukutya okunezondlo, ukutya okuninzi kunokuba yingozi.

Eli nqaku liphonononga ukuba zingaphi iibhanana ekufuneka uzityile ngosuku.

Iibhanana zinesondlo kakhulu

Iibhanana zinencasa njengoko kufanelekile, kodwa ixabiso lazo lesondlo yeyona nto ibenza bukhanye.

Ngumthombo olungileyo wezinto ezininzi eziyimfuneko, kubandakanya i manganese, potassium, kunye neevithamini C kunye ne-B6.

Ubhanana ophakathi ngokomgangatho, omtsha (i-118 yeegram) ubonelela ngezi zinto zilandelayo ():

• Iikhalori: 105
• IiCarbs: Iigrama ezingama-27
• Ifayibha: Iigrama ezi-3
• Amafutha: 0.3 iigrem
• Iprotheni: 1 gram
• Vitamin C: I-17% yeXabiso lemihla ngemihla (DV)
• Vitamin B6: Iipesenti ezingama-22 ze-DV
• Potassium: I-12% ye-DV
• Imanganizi: I-16% ye-DV
• Magnesium: I-8% ye-DV

Iibhanana zikwanazo izinto ezahluka-hlukeneyo zezityalo ezinokunciphisa uxinzelelo, ukudumba, kunye nomngcipheko wezifo ezingapheliyo ().

Umbutho wezeMpilo weHlabathi (i-WHO) ucebisa ukuba utye ubuncinci iziqhamo ezihlanu kunye nemifuno ngosuku. Ukongeza iibhanana kwindlela yakho yesiqhelo yindlela elungileyo yokunyusa ukutyiwa kwesiqhamo sonke kunye nokukhuthaza impilo yakho iyonke ().

Iibhanana zipakisha iivithamini ezahlukeneyo, iiminerali, kunye nezinto ezikhuthaza impilo.

Iphantsi kakhulu kwiprotheni kunye namafutha

Uninzi lweekhalori kwiibhanana zivela kwiikhabhobhothi. Banikezela kuphela ngezixa ezilinganiselweyo zeproteni kunye namafutha.

Ngapha koko, iiprotein namafutha zidityanisiwe zenza ngaphantsi kwe-8% yomxholo wekhalori yonke ebhanana ().

Iprotheni yeyona nto iphambili kulwakhiwo lomzimba wakho, kwaye iyafuneka ekusebenzeni kakuhle komzimba, ukulungiswa kwezicubu, ukwakha izihlunu, kunye nempilo yethambo ().

Okwangoku, amafutha abonelela ngamandla, ancedisa ekufunxweni kwezakha mzimba ezinyibilikayo, kwaye adlale indima kwimveliso yehomoni nakwimpilo yengqondo (,,).

Ngenxa yokuba iibhanana zingenazo ezi zakhamzimba zibalulekileyo, azizibambi kakuhle njengokutya okunezakha-mzimba.

Ukuba ibhanana kukutya okuqhelekileyo okutyayo, cinga ukudibanisa nomthombo wamafutha asempilweni kunye neeprotein, ezinjengebhotolo yamandongomane, ii-walnuts ezimbalwa, okanye iqanda elibilisiweyo, ukuyenza ilunge ngakumbi ngokutya.

Iibhanana ngokwemvelo ziphantsi kakhulu kwiproteni kunye namafutha. Yiyo loo nto, bengenzi sidlo esilungeleleneyo ngokupheleleyo okanye isinongo bodwa.

Ininzi into elungileyo

Iibhanana lulongezo olusempilweni phantse kuko nakuphi na ukutya, kodwa ukutya okuninzi kakhulu - kubandakanya iibhanana- kunokwenza ingozi engaphezulu kunokulunga.

Iibhanana aziqwalaselwa njengokutya okuphezulu kweekhalori. Nangona kunjalo, ukuba umkhwa wakho webhanana ubangela ukuba utye ngaphezulu kweekhalori kunokuba umzimba wakho ufuna, oko kunokukhokelela ekuzuzeni ubunzima bomzimba.

Ukongeza, ngaphezulu kwe-90% yeekhalori kwiibhanana zivela kwiikhabhobhothi

Kwiibhanana ezingavuthwanga okanye eziluhlaza, owona mthombo uphambili we-carbs uvela kwisitashi. Njengokuba isiqhamo sivuthwa, isitatshi siguquka sibe siswekile. Ke, xa ibhanana yakho sele ivuthiwe ngokwaneleyo ukuba ingatya, ubuninzi beekhalori zisenokuba zivela kwiswekile (8).

Ukusetyenziswa kakhulu kweCarb- ngaphandle kokuyilinganisa neeproteni kunye namafutha asempilweni- kunokwenza ukuba ukulawulwa kweswekile yegazi kube nzima ngakumbi kwabo baneemeko zeswekile yegazi, njengesifo seswekile okanye i-prediabetes ().

Ukongeza, ukutya iibhanana ezininzi kunokubangela ukunqongophala kwezondlo, ngakumbi ukuba awenzi ndawo yokutya okuqulathe izakhamzimba zebhanana ziyasilela, ezinje ngeprotein, amafutha, calcium, ivithamin D, kunye nentsimbi.

Ukutya iibhanana ezininzi kunokuba nemiphumo emibi empilweni, njengokufumana ubunzima, ukungalawulwa kakuhle kweswekile yegazi kunye nokusilela kwezondlo.

Zingaphi iibhanana omele ukuzitya?

Ibhalansi kunye neendidi ziimpawu ezibonakalayo zokutya okusempilweni.

Umzimba wakho yinkqubo entsonkothileyo efuna iintlobo ezininzi zezondlo ukuze usebenze kakuhle. Eyona ndlela yokuqinisekisa ukuba ufumana yonke into efunwa ngumzimba wakho kukutya ukutya okune-assortment yokutya kwiqela ngalinye lokutya.

Akukho nani lichaziweyo leebhanana ngokuzenzekelayo ezenza ukuba zilunge okanye zibi. Kuxhomekeke kwiikhalori zakho ezizodwa kunye neemfuno zezondlo.

Kwithiyori, ungatya iibhanana ezininzi kangangoko ufuna, ukuba nje awusebenzisi kakhulu iikhalori, ukufudusa okunye ukutya kunye nezakhamzimba ezifunwa ngumzimba wakho, okanye ukonakalisa impilo yakho ngezinye iindlela.

Oko kwathethi, ibhanana enye ukuya kwezimbini ngosuku inokuqwalaselwa njengeyona nto iphakathi kwabantu abaninzi abasempilweni.

Ungalibali ukuquka iintlobo zezinye iziqhamo ezixineneyo zezondlo, imifuno, iiproteni ezijiyileyo, kunye namafutha asempilweni.

Ukuziqhelanisa nokumodareyitha yeyona ndlela yokufumana izibonelelo ezininzi kwiibhanana. Inye okanye ibhanana ezimbini ngemini zilungile kuninzi lwabantu abasempilweni. Qinisekisa ukuba indlela otya ngayo ilungelelaniswe ngokubandakanya okunye ukutya okubonelela ngezakhamzimba ezingenanto.

Umgca wezantsi

Iibhanana sesinye seziqhamo ezithandwa kakhulu kwihlabathi.

Zizondlo ezibalulekileyo ezipheleleyo, kodwa ukutya okuninzi kunokuphelisa ukwenza okubi kunokulungileyo.

Ukutya kakhulu kunokuba negalelo ekuzuzeni ubunzima kunye nokusilela kwezondlo.

Iibhanana enye ukuya kwezimbini ngosuku zithathwa njengokutya okumodareyitha kubantu abaninzi abasempilweni.

Qiniseka ukuba usitya esi siqhamo njengenxalenye yesondlo esifanelekileyo esinika zonke izondlo-mzimba ezifunwa ngumzimba wakho.