Amazambane atholakala emhlabeni wonke unyaka wonke. Ishibhile uma iqhathaniswa, inothile ngemisoco, futhi inambitheka ngendlela emangalisayo ngisho nangemva kokuba ibilisiwe emanzini. Amazambane alahlekelwe inkazimulo yawo ngenxa yokuthandwa kokudla okuphansi kwe-carbohydrate, kodwa i-fiber, amavithamini, amaminerali, namakhemikhali e-phytochemicals angasiza ekuvimbeleni ezinye izifo futhi anikeze izinzuzo zezempilo.
Cabanga nje: amazambane afuywa okokuqala e-Andes eNingizimu Melika cishe eminyakeni eyi-10 edlule! Abahloli bamazwe baseSpain bayethula eYurophu ekuqaleni kwekhulu le-000 kuphela, futhi lafika eRussia ngekhulu le-16.
Amaqiniso Amazambane
– Obunye ubufakazi bubonisa ukuthi amazambane angasiza ekunciphiseni ukuvuvukala nokuqunjelwa.
- Izambane elimaphakathi liqukethe cishe amakhalori ayi-164 kanye nama-30% yenani lansuku zonke levithamini B6.
– Amazambane abhakiwe ngosuku lwasebusika yisidlo esinesabelomali, esifudumalayo nesinomsoco.
Izinzuzo zamazambane
Ngisho nangemva kokwelashwa okushisa, amazambane aqukethe izakhi ezibalulekile.
1. Impilo yamathambo
I-iron, i-phosphorus, i-calcium, i-magnesium, ne-zinc emazambane isiza umzimba ukuba ugcine futhi wakhe ukwakheka kwamathambo namandla. I-iron ne-zinc idlala indima ebalulekile ekukhiqizeni nasekuvuthweni kwe-collagen. I-Phosphorus ne-calcium idlala indima ebalulekile ekwakhiweni kwamathambo, kodwa kubalulekile ukulinganisa amaminerali amabili ukuze kugcinwe kahle amathambo. I-phosphorus eningi kanye ne-calcium encane kakhulu kuholela ekulahlekelweni kwamathambo futhi kube nomthelela ekwandeni kwe-osteoporosis.
2. Umfutho wegazi
Ukudla okuphansi kwe-sodium kuyadingeka ukuze ugcine umfutho wegazi unempilo, kodwa ukwandisa ukudla kwakho kwe-potassium nakho kungabaluleka kakhulu. I-Potassium ithuthukisa i-vasodilation, noma ukunwetshwa kwemithambo yegazi. I-Potassium, i-calcium ne-magnesium ekhona emazambane yehlisa umfutho wegazi.
3. Impilo yenhliziyo
Okuqukethwe kwe-potassium, amavithamini C no-B kumazambane, kuhlangene nokungabikho kwe-cholesterol, kusekela impilo yenhliziyo. Amazambane aqukethe inani elikhulu le-fiber. I-fiber isiza ukwehlisa inani eliphelele le-cholesterol egazini, ngaleyo ndlela inciphise ingozi yesifo senhliziyo. Ucwaningo lubonisa ukuthi ukudla okuphezulu kwe-potassium nokudla okuncane kwe-sodium kunganciphisa ingozi yokufa ngenxa yesifo senhliziyo.
4. Ukuvuvukala
I-Choline ingumsoco obalulekile futhi ohlukahlukene. Isiza ukunyakaza kwemisipha, imizwa, ukufunda kanye nenkumbulo. Iphinde isekele ukwakheka kolwelwesi lwamangqamuzana, isiza ekudluliselweni kwemizwa yemizwa, ukumuncwa kwamafutha kanye nokuthuthukiswa kobuchopho. Izambane elilodwa elikhulu liqukethe ama-57 mg we-choline. Abesifazane abadala badinga i-425 mg namadoda 550 mg we-choline ngosuku.
5. Ukuvimbela umdlavuza
Amazambane aqukethe i-folic acid, edlala indima ekuhlanganiseni nasekulungiseni i-DNA, ngakho-ke ivimbela ukwakheka kwezinhlobo eziningi zamangqamuzana omdlavuza ngenxa yokuguqulwa kwe-DNA. I-fiber inciphisa ingozi yomdlavuza we-colorectal, kuyilapho uvithamini C kanye ne-quercetin kusebenza njengama-antioxidants ukuvikela amangqamuzana emonakalweni wamahhala.
6. Ukugaya ukudla
Nakulokhu, i-ode to fibre: okuqukethwe kwefayibha kumazambane kusiza ukuvimbela ukuqunjelwa futhi kukhuthaze indle evamile yomgudu wokugaya onempilo.
7. Ukulawula isisindo nokudla
I-fiber yokudla ngokuvamile ibonakala njengento ebalulekile ekulawuleni isisindo nokulahlekelwa. Basebenza "njengama-fillers" ohlelweni lokugaya ukudla, bakhulisa ukusutha futhi banciphise isifiso sokudla, ngakho uzizwa ugcwele isikhathi eside futhi mancane amathuba okuthi udle amakholori amaningi.
8. umzimba
Amazambane angumthombo omuhle kakhulu wevithamini B6. Idlala indima ebalulekile kumetabolism yamandla ngokuphula ama-carbohydrate namaprotheni abe yi-glucose nama-amino acid. Lezi zinhlanganisela ezincane kulula ukuzisebenzisa ukuze uthole amandla ngaphakathi komzimba.
9. Isikhumba
I-Collagen iwuhlelo lokusekela lwesikhumba. I-Vitamin C isebenza njenge-antioxidant, ivimbela umonakalo obangelwa ilanga, ukungcola, nomusi. I-Vitamin C iphinde isize ekunciphiseni imibimbi kanye nokuthungwa kwesikhumba jikelele.
10. Ukuzivikela komzimba
Ucwaningo luye lwabonisa ukuthi uvithamini C ungasiza ekunciphiseni ukuqina kanye nesikhathi somkhuhlane, njengoba amazambane, futhi, equkethe uvithamini C.
Isetshenziswa kanjani
Izinzuzo amazambane zincike kanjani futhi nalokho ukupheka it. Ibhotela, ukhilimu omuncu, imayonnaise yengeza inani elikhulu lamakholori kuwo, kodwa amazambane ngokwawo aphansi ngamakholori.
Amazambane athola idumela elibi "sibonga" ngokudla okusheshayo: amafrimu aseFrance awasona isidlo esinempilo. Ukuthosa ngamanani amakhulu amafutha, usawoti kanye nezithasiselo kwenza umkhiqizo onempilo ube yingozi. Kodwa kunezindlela eziningi ezilula zokufaka amazambane ekudleni okunempilo. Ngaphezu kwalokho, kunezinhlobonhlobo eziningi zamazambane, ngayinye enezindawo zayo ezizuzisayo kanye nokunambitheka.
Nayi eminye imibono:
– Ukubhaka: sebenzisa amazambane anesitashi abomvu.
– Ukuthosa: gazinga amazambane egolide ku-ghee noma amafutha omnqumo.
– Ukubilisa: Bilisa amazambane abomvu noma amasha emanzini. Amazambane anjalo angafakwa esaladini, njengoba engeke alahlekelwe ukuma kwawo futhi ngeke ahlukane.
Ukuze uzuze umzimba wakho kumazambane, yeka ibhotela eningi nesosi ethengwa esitolo. Amazambane asetshenziswa kangcono ngamakhambi, imifino emisha noma ephekiwe, kanye nososo owenziwe ekhaya njengososo katamatisi.
Kodwa-ke, amazambane aqukethe inani elikhulu lama-carbohydrate, kodwa lokhu akusho ukuthi kufanele alahlwe. Khumbula ukuthi isilinganiso singumngane wethu. Namazambane futhi!