Sekuyisikhathi eside amahlumela etholakala kalula ezitolo zokudla kwezempilo kanye namasemishi emifino. Labo asebenesikhathi eside bedla amahlumela bayazi ukuthi awusizo kangakanani empilweni. Njengoba okusanhlamvu kuhluma, kukhishwa ama-enzyme, okwenza umkhiqizo onempilo. Amahlumela nawo aqukethe amaprotheni, amavithamini, i-fiber kanye nama-antioxidants.
Ungenza amahlumela akho futhi kulula! Okudingayo nje izinto ezimbalwa ezingabizi okungenzeka unazo ekhaya, kanye nobhontshisi nembewu. Ukupheka kudinga umzamo omncane kakhulu kanye nezinsuku ezimbalwa. Ukuzihlumela kuyindlela enhle yokuqala ukudla amahlumela. Namuhla ezindabeni ungavame ukuzwa ukuthi banegciwane le-salmonella, i-E. coli namanye amagciwane ayingozi. Ukuqubuka kwezifo kuvame ukuqala ezitshalweni ezitshalwe ezimbonini ezitholakala ezindaweni zokudlela nezitolo. Ungagwema ingozi yesifo ngokwenza izithombo zakho.
Ayini amahlumela?
Izithombo ziyisimila sokuqala esiphuma embewini. Lapho kukhulunywa ngamahlumela, abantu abaningi bavele bacabange ngobhontshisi we-mung ne-alfalfa. Ubhontshisi we-mung amahlumela awugqinsi futhi anojusi atholakala ezindaweni eziningi zokudlela nezitolo ezinkulu zase-Asia. Amahlumela e-alfalfa mancane futhi avame ukusetshenziswa kumasemishi. Uma ungakaze uzame amahlumela ngaphandle kwalezi, yisikhathi sokuwenza.
Ungakwazi ukuhluma ubhontshisi we-mung, i-alfalfa, i-lentils, i-chickpeas, ubhontshisi we-adzuki, ubhontshisi wesoya, imbewu ye-broccoli, i-clover, i-radishes futhi uyidle iluhlaza. Ungakwazi futhi ukuhluma okusanhlamvu: ukolweni, oats, ibhali, i-quinoa kanye ne-buckwheat. Eminye imidumba efana nobhontshisi wezinso, ubhontshisi obanzi, nobhontshisi waseTurkey nakho kungamila, kodwa kunzima kakhulu futhi kunobuthi uma kuluhlaza.
Kungani udla amahlumela?
Ukudla okuluhlaza kuwumkhuba okhulayo phakathi kwabathandi bokudla nabadlayo abanempilo. Abasekeli bokudla okuluhlaza bakholelwa ukuthi uma ukudla kungaphekwa, imisoco eyengeziwe igcinwa kukho. Ngokungangabazeki, ukushisa kubhubhisa izingxenye ezithile, futhi amavithamini namaminerali ayagezwa ngesikhathi sokupheka. Amahlumela abelokhu eyingxenye ebalulekile yokunyakaza kokudla okuluhlaza ngoba ahlinzeka ngamaprotheni, i-fiber, amavithamini namaminerali.
Esinye sezizathu ezenza amahlumela abe muhle empilweni ukuthi anamaprotheni amaningi kodwa aphansi ngamafutha. Ngeshwa, ama-legumes anzima ukugaya futhi angabangela amajaqamba kanye ne-flatulence. Lapho ubhontshisi umila, kukhishwa ama-enzyme enza kube lula ukugayeka. Khona-ke ungakwazi ukuthola zonke izakhamzimba ezivela ku-legumes ngaphandle kokuphatheka kabi. Lapho okusanhlamvu kuhluma, kwenzeka izinguquko kuzo eziholela ekwandeni kwekhwalithi yamaprotheni. Lokhu kubenza babe imithombo engcono yamaprotheni kunangaphambili. Ngenxa yokuqukethwe kwawo kwamaprotheni amaningi, amahlumela ayindlela enhle kubantu abadla imifino nalabo abafuna ukunciphisa ukudla kwabo inyama.
I-fibre ingenye ingxenye ebalulekile yokusanhlamvu nemifino. Uma uhlamvu noma ubhontshisi sekuhlumile, okuqukethwe kwefayibha kukhula kakhulu. I-fiber iyisakhamzimba abantu abaningi abangasitholi ngokwanele. Kuyasiza ukuhlanza ikholoni futhi kunciphise ingozi yesifo senhliziyo nomdlavuza. Kukwenza uzizwe ugcwele ngaphandle kokukunikeza ama-calories anele, ngakho-ke i-fiber ibalulekile ekulondolozeni isisindo.
Kukholelwa ukuthi okuqukethwe kwamaprotheni kanye ne-fiber emahlumela kuyanda ngokunciphisa inani lesitashi. Njengoba ihlumela liqhubeka, inani lesitashi liyancipha, kuyilapho inani lamaprotheni ne-fiber likhula. Isitashi icarbohydrate elula enikeza amandla, kodwa futhi iphezulu kakhulu ngamakhalori. Ama-carbohydrate ayinkimbinkimbi angcono kunomsoco.
Ubhontshisi ahlumile, okusanhlamvu nemifino nakho kunamavithamini amaningi. Zihlanganisa amanani abalulekile amavithamini A, C, E kanye namavithamini amaningi B-eziyinkimbinkimbi. Amahlumela angaqukatha amavithamini angama-30% ngaphezulu kunesitshalo esidala. Imifino ehlumile, ubhontshisi, nokusanhlamvu nakho kuqukethe amaminerali asebenza kakhulu emzimbeni. Ngaphezu kwalokhu, amahlumela aqukethe ama-antioxidants nezinye izinto eziwusizo zezitshalo okusamele zifundwe kahle.
Ngenxa yazo zonke izinto eziwusizo ezingatholakala emahlumela aluhlaza, zingaba yinzuzo kakhulu empilweni. Kuthiwa amahlumela asiza nge-anemia, ukuqunjelwa kanye nengcindezi. Bangakwazi ukuthuthukisa impilo yenhliziyo nemithambo yegazi, ukubukeka nesimo sesikhumba, izinwele, nezinzipho, kanye nezimpawu zokunqamuka kokuya esikhathini.
Indlela yokuhluma
Kungakhathaliseki ukuthi amahlumela ayazuzisa kangaka noma cha, akungabazeki ukuthi okusanhlamvu okuhlumile, ubhontshisi, nemifino kugcwele izakhi. Qala ukondla amahlumela omndeni wakho ngokuwenza ngokwakho.
Uma utshala imifino engadini yemifino kusuka embewini, amahlumela okuqala amahlumela. Nokho, awudingi ukutshala imbewu emhlabathini ukuze imile. Kunendlela ehlanzekile nelula yokuhluma imbewu.
Isinyathelo sokuqala ukugeza ubhontshisi noma imbewu. Imbewu enegciwane iqhuma ibe yizithombo ezinegciwane, ngakho lesi isinyathelo esidingekayo. Ungahlumi imbewu ehloselwe ukutshala emhlabathini, ngokuvamile iphathwa ngamakhemikhali. Sebenzisa imbewu nobhontshisi okuhloselwe ukudla.
Gcwalisa isitsha sengilazi ngamanzi ahlanzekile, abandayo kanye nobhontshisi ohlumayo noma imbewu. Zizokhuphuka ngevolumu, ngakho-ke umthamo wokuqala wembewu, kanye namanzi, akufanele uthathe ngaphezu kwekota yembiza.
Vala imbiza nge-gauze bese unqamula nge-tourniquet. Ungakwazi futhi ukuthenga izimbiza ezikhethekile ezihlumayo eziza nesivalo sezinyosi.
Shiya imbiza ekamelweni lokushisa amahora angu-8-12. Ubhontshisi omkhulu nembewu kungase kuthathe isikhathi eside ukucwiliswa.
Ngemuva kokuthi isikhathi esidingekayo sesidlulile, khipha amanzi. Hlanza imbewu ngamanzi ahlanzekile bese ukhipha futhi. Shiya imbiza ohlangothini lwayo ukuze uvumele noma yimuphi umswakama osele ukuba uhwamuke ngokuhamba kwesikhathi. Qiniseka ukuthi kunomoya owanele embizeni.
Hlanza imbewu bese ukhipha amanzi izikhathi ezimbili kuya kwezine ngosuku. Akunakwenzeka ukuthi imbewu yome ngokuphelele. Yenza lokhu uze uthole izithombo zobude obufunayo. Ama-lentils kanye nobhontshisi we-mung ahluma ngokushesha kakhulu, ngosuku noma ezimbili. I-Alfalfa idinga ukuhluma okungenani u-2,5 cm, enye imbewu - 1,3, kodwa ngokuvamile lokhu kuyindaba yokunambitha.
Uma umila i-alfalfa, shiya imbiza yezimila elangeni eduze kwefasitela ihora noma amabili. Khona-ke i-chlorophyll izokhiqizwa emaqabunga amancane, futhi azoba luhlaza.
Isinyathelo sokugcina ukugeza kahle amahlumela ku-colander noma ngesisefo bese womisa kahle. Ukugcina, faka amahlumela esikhwameni esingangeni moya noma esitsheni esifakwe amathawula wephepha bese usifaka esiqandisini.
Izithombo zingadliwa ziluhlaza, kodwa eziningi zingaphekwa. Ungawapheki amahlumela e-alfalfa, athambile kakhulu futhi azophenduka amakhowe. I-lentils ithatha imizuzu engu-4-5 ukupheka, kanti ama-chickpeas athatha cishe imizuzu engu-15. Ngezinye izikhathi amahlumela anconywa ukuba aphekwe ngoba ukusetshenziswa njalo kwamahlumela aluhlaza kungaba yingozi. Kubhontshisi oluhlaza, kukhona izinto ezinomphumela ongemuhle uma zidliwa njalo ngobuningi.