Okuqukethwe
- 1. Yehlisa ijubane ukuguga
- 2. Yiba nezakhiwo ze-antioksidantnymi
- 3. Umfutho wegazi ophansi
- 4. Vimbela umdlavuza
- 5. Yehlisa i-cholesterol
- 6. Yehlisa izifiso zikashukela
- 7. Shisa amafutha
- 8. Thuthukisa izitshalo zamathumbu
- 9. Yilwa nesikhunta
- Okuningi mayelana nezinzuzo zikabhontshisi oluhlaza buka kuvidiyo engezansi:
Imifino ekudleni kwethu ibukelwa phansi kakhulu. Kuthiwa, uma besebenzisa ukuphazamiseka kokugayeka kokudla kanye nobunzima besisu. Ngakolunye uhlangothi, umkhiqizo owusizo kakhulu, futhi uma ulungiselelwe kahle, noma yimiphi imiphumela emibi ngeke yenzeke. I-legumes ewusizo kangakanani?
1. Yehlisa ijubane ukuguga
Imifino, njengewayini, iqukethe i-resveratrol evimbela ukulimala kwe-DNA nokuguga ngaphambi kwesikhathi. Ubhontshisi omnyama nama-lentils aqukethe kakhulu kunezinye, futhi wengeza le mifino ekudleni kwakho ngaphezu kokunengqondo.
2. Yiba nezakhiwo ze-antioksidantnymi
Uhlu lwemikhiqizo enganciphisa umphumela wama-radicals mahhala kumaseli omzimba wethu yimifino kanye nemifino. Aqukethe ama-antioxidants, ngezinye izikhathi ngisho nangaphezu kwetiye eliluhlaza, ama-blueberries, i-turmeric negromegranate. Imithombo ebaluleke kakhulu yama-antioxidants ibhekwa njengobhontshisi oluhlaza we-mung kanye ne-adzuki.
3. Umfutho wegazi ophansi
Kule ndawo kube nocwaningo oluningi, okusho ukuthi ososayensi bafinyelela esiphethweni sokuthi imifino isiza ukujwayela umfutho wegazi. Ngesikhathi sokufunda kwafakwa abaholi kule ndawo: ubhontshisi omhlophe Navy, Pinto, Northern beans, peas, and black beans.
4. Vimbela umdlavuza
Ngenxa yezakhiwo ze-legumes ze-antioxidant nazo ziphakathi kokudla okuvimbela ukwakheka kwezimila zomdlavuza. Ukukhishwa kwe-IP6 kabhontshisi ovamile akusizi nje kuphela ukuvimbela ukukhula komdlavuza webele, wesibindi, ikholoni, i-prostate kanye nesisu, kodwa futhi ososayensi bafunda ngenkuthalo njengendlela yokwelapha lesi sifo.
5. Yehlisa i-cholesterol
Ubhontshisi ngamaphesenti angama-25 wehlisa ubungozi besifo senhliziyo nemithambo yegazi - ukudla okukodwa kuphela ngosuku. Iqiniso lokuthi imidumba iqukethe izinto, diluting imiphumela eyingozi low density lipoprotein - omunye abathwali ezinkulu cholesterol egazini.
6. Yehlisa izifiso zikashukela
Uphizi nezinye izidumba kunganciphisa ngempumelelo umuntu ohalela ukudla okumnandi nokungenampilo. Ososayensi benza ucwaningo lapho izifundo phakathi nenyanga zanikezwa amagremu angu-120 kaphizi ngosuku. Ekupheleni kwethemu abahlanganyeli baqala ukudla ukudla okulula kanye namakhekhe amancane, baye bathuthukisa ukugaya kanye nokuphila kahle.
7. Shisa amafutha
Ososayensi bafinyelela esiphethweni sokuthi imidumba iyasiza ekushiseni amafutha. Amadoda abambe iqhaza okuhlangenwe nakho, edla ubhontshisi - alahlekelwa isisindo kangcono kunalawo angazange adle imifino. Baphinde banciphisa amazinga e-cholesterol, umfutho wegazi ojwayelekile kanye nokusebenza kahle okwandayo.
8. Thuthukisa izitshalo zamathumbu
I-microflora yamathumbu ithinta ukungatheleleki kwethu nokugaya, nokuvuselelwa ngokushesha kwesikhumba. Lokhu kudingekile kumabhaktheriya omzimba akhiqiza amafutha amaketanga amafushane, amboza ulwelwesi lwamafinyila. I-legumes inomthelela ekwenzeni i-microflora evamile ngenxa yezakhi eziqukethwe.
9. Yilwa nesikhunta
Enkambweni yokugaya umzimba uqala ukunqwabelana imvubelo yamathumbu eyenza buthaka amasosha omzimba futhi ikhiqize ubuthi. Ukwengeza ku-peas yemenyu noma ubhontshisi, ungakwazi ukususa isikhunta futhi uvimbele i-foci yokutheleleka.
Okuningi mayelana nezinzuzo zikabhontshisi oluhlaza buka kuvidiyo engezansi:
