Ngaba Imbewu yethanga ingakunceda ukuba wehlise ubunzima?

Umxholo

• Ngamana bangaxhasa ukulahleka komzimba
• Ukumodareyitha kubalulekile
• Uyongeza njani imbewu yethanga ekutyeni kwakho
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Imbewu yethanga, enokonwatyelwa kunye okanye ngaphandle kweqokobhe layo elimhlophe, kukutya okumnandi okunezondlo.

Uphando lubonisa ukuba banikezela ngenani lezibonelelo zezempilo, njengokunciphisa amanqanaba eswekile yegazi, ukuphucula impilo yentliziyo, kunye nokunciphisa umngcipheko weesifo somhlaza (,,).

Abantu abaninzi bayazibuza ukuba ingaba imbewu yeethanga nayo inokukunceda ukunciphisa umzimba.

Eli nqaku livavanya ukuba imbewu yeethanga iluncedo ekunciphiseni ubunzima, kunye neengcebiso zokuzibandakanya kwisidlo sakho.

Ngamana bangaxhasa ukulahleka komzimba

Imbewu yethanga ityebile kwizakhamzimba ezaziwayo ukuxhasa ukulahleka kobunzima, ezinje ngefayibha, iprotein, kunye neasaturated fatty acids.

Isifundo seenyanga ezi-6 kubantu abadala abangama-345 kwisidlo esisezantsi sekhalori kuvavanye iziphumo zokwakheka kokutya ekunciphiseni ubunzima. Kufumanise ukuba ukutya ifayibha kukhuthaza ukubambelela ekutyeni kunye nokulahleka kobunzima, ngaphandle kweekhalori okanye nayiphi na enye into enesondlo ().

Ifayibha inceda ukwandisa iimvakalelo zokugcwala, ukuthintela ukutya kakhulu phakathi kokutya okunokuthi kukhokelele ekuzuzeni ubunzima okanye kuthintele ukwehla kobunzima ().

Iingcebiso ezincinci zobuncinci zabantu abadala zokuxhasa impilo kunye nokugcinwa kobunzima zii-19-38 yeegram ngosuku ().

Ikomityi ye-1/2 (i-72-gram) yokuhambisa imbewu yethanga kunye neqokobhe labo lisusiwe inika iigram ezi-5 zefayibha, ngelixa ikomityi ye-1/2 (23-gram) esebenza namaqokobhe ibonelela nge-1.5 gram ().

Iprotein iyaziwa ngokudlala indima yokuxhasa ukunciphisa umzimba, ukunceda ukuphucula ukutya, ukuthintela ukutya kakhulu, kunye nokukhuthaza ukugcwala (,).

Ikomityi ye-1/2 (72-gram) ehambisa imbewu yethanga ngaphandle kwegobolondo ibonelela ngeegram ezingama-21 zeprotheyini, kunye nekomityi eyi-1/2-yekomityi (23-gram) enikezela ngembewu ngamaqokobhe abo kubonelela nge-7 gram ().

Ukumodareyitha kubalulekile

Ngelixa imbewu yethanga isisondlo, ifayibha eninzi enokukunceda ukuxhasa ukwehla kobunzima, kubalulekile ukuba ukhumbule ukuba ukumodareyitha kubalulekile xa kuziwa kukutya kwakho nakuphi na ukutya.

Njengamanye amandongomane kunye nembewu, imbewu yamathanga inamandla amakhulu, okuthetha ukuba ziqulathe inani elikhulu leekhalori kunye namafutha kubungakanani obuncinci bokukhonza.

Umzekelo, ikomityi ye-1/2 (72 gram) yembewu yethanga kunye neqokobhe labo elisusiweyo liqulathe malunga neekhalori ezingama-415 kunye neegram ezingama-35 zamafutha ().

Ukuba ubunokutya ikomityi ye-1/2 (23 gram) yeembewu zethanga kunye neeqokobhe lazo, ubusenokufumana malunga neekhalori ezili-130 kunye neegram ezili-11 zamafutha ().

Xa kuziwa kuyo, qiniseka nje ukuba ubungakanani bembewu yethanga oyityayo ingena kwiinjongo zakho zekhalori zizonke zokunciphisa umzimba.

Ngelixa abanye abantu bekwazi ukufaka ikomityi ye-1/2 (72 gram) yeembewu zethanga elikhuselweyo kukutya kwabo, abanye banokufuna ukuzithintela kubungakanani obuncinci bokukhonza.

Ukunciphisa iikhalori ezongeziweyo kunye nesodium, khetha imbewu yeethanga eluhlaza, engatyiswanga, kunye okanye ngaphandle kwegobolondo, ukuncedisa ngokufanelekileyo ukutya okunesisindo sokunciphisa umzimba.

Imbewu yethanga izityebile ngefayibha, iiprotein, kunye neasaturated fatty acids, ezinokuthi zonke zidlale indima exhasayo ekunciphiseni ubunzima bomzimba kunye nokugcinwa. Khetha imbewu eluhlaza, engatyiswanga ukuze unciphise ukungeniswa kwamafutha, iikhalori kunye nesodium.

Uyongeza njani imbewu yethanga ekutyeni kwakho

Imbewu yethanga inokuyonwabela zombini ngaphandle kwegobolondo. Imbewu yethanga ngaphandle kweqokobhe layo ihlala ibizwa ngokuba ziipepitas kwaye inokuchongwa ngokuvela kwayo okuncinci, okuluhlaza.

Imbewu yethanga inokuyonwabela ngeendlela ezininzi, ezinje:

• eluhlaza okanye kumxube wendlela owenziwe ekhaya
• ifafazwe kwiisaladi okanye kwiwaffles
• kubhakwe kwiimuffins okanye ngaphezulu kwesonka
• ixutywe kwiyogathi kunye ne-oatmeal
• idityaniswe kwii-smoothies
• ixutywe kwizitya ezifudumeleyo ze-noodle okanye i-fries-fries
• Ngaphezulu kwe-toast ye-avocado
• ixutywe kwiprosesa yokutya enegwele elinesondlo, iimvuthuluka zesonka, kunye nesinongo sokwenza itshizi ye "vegan" yeParmesan

Qaphela ukuba imbewu yethanga ine-phytic acid, enokuthi ithintele ukufunxeka kwezinye iivithamini kunye neeminerali.

Ukuba uhlala usitya imbewu yethanga, cinga ukuwosa okanye ukuntywila kunye nokuhluma kuwo ukunciphisa umxholo we-phytic acid (,).

Imbewu yethanga inokuyonwabela iluhlaza okanye ngaphandle kwegobolondo yayo kwaye yongezwe kwiipasta izitya, i-smoothies, iyogathi kunye nezinto ezibhakiweyo. Ukuba unenkxalabo malunga ne-acid ye-phytic acid, yosa okanye cwina emva koko uyihlume ngaphambi kokutya.

Umgca wezantsi

Imbewu yethanga kukutya okusempilweni okunotyebileyo kwizakhamzimba ezinokuxhasa ukulahleka kobunzima kunye neenjongo zokugcina, ezinje ngeprotein, ifayibha kunye neeasidi ezinamafutha ezingafakwanga.

Njengamanye amandongomane kunye nembewu, iimbewu zethanga ziqulathe isixa esikhulu samafutha kunye nenani leekhalori kwindawo encinci yokukhonza, okwenza ukumodareyitha kubalulekile ukuba ukwi-khalori yokutya okuthintelweyo.

Ukugqibezela ukutya okunciphisa umzimba, khetha imbewu yeethanga eluhlaza, engenatyuwa nokuba inamaqokobhe okanye ngaphandle kwawo. Ezi mbewu zinokongezwa kwinani lezitya okanye zityiwe zodwa njenge-snack esempilweni.

Ivenkile yeepepitas eziluhlaza, ezingenatyiwa okanye kwiqokobhe lembewu yethanga kwi-intanethi.