Okuqukethwe
Ukwakheka kukabhanana
Ngidla okungenani ubhanana owodwa cishe nsuku zonke, akukho neyodwa i-smoothie ephelele ngaphandle kwayo, ngiyengeza ku-oatmeal noma i-casserole, ngihambe nayo emgwaqeni njenge-snack. Esihlokweni sami sakamuva mayelana nomakhi womzimba we-vegan uRobert Chike, wembula ukuthi udla ubhanana we-8 ngosuku, okuyisibonelo esidlulele. Ngemva kwalesi sihloko, nginqume ukuhlolisisa le mikhiqizo futhi ngithole ukuthi yiziphi izinzuzo zikabhanana emzimbeni womuntu. Ubhanana ubhekwa njengomkhiqizo wekhalori ephezulu - amagremu angu-100 ngamunye aqukethe ama-kilocalories angu-91.
Izwe lendabuko likabhanana liyindawo eshisayo yase-Indomalayan, futhi umlando wokulinywa kwayo izinombolo 4000 400. Futhi akukhona ngaphandle kwesizathu ukuthi ubhanana uye wama uvivinyo lwesikhathi: sonke siyazi ukuthi zimnandi futhi ziyanelisa kangakanani. Ngisho nokudla ubhanana usuku lonke kukunikeza imisoco ehlukahlukene, okuhlanganisa i-potassium ne-magnesium, kodwa ubhanana nawo unempilo ngokwedlulele. Yilokhu abasinika kona.
Kungani ubhanana ulungele umzimba
Ngizikhethele izinto eziwusizo kakhulu zikabhanana emzimbeni womuntu:
1. Ukuthuthukiswa okunamandla kwamandla + inani lokudla okunempilo
Amabhanana amabili nje azokunikeza amandla anele okuzivocavoca kwehora nesigamu! Ngakho-ke akumangazi ukuthi ubhanana ngokuvamile uwukudla okulula okuthandwayo kwabagijimi bemarathon nabaqwali. Ngaphezu kwalokho, banenani eliphezulu lokudla okunempilo.
2. Ukuvikela unhlangothi
Ucwaningo lubonisa ukuthi ukudla kwansuku zonke kwe-1,6 amagremu we-potassium (cishe ubhanana abathathu) kunganciphisa ingozi yokushaywa unhlangothi ngo-21%, ngakho ubhanana unenzuzo kakhulu kubantu abanomfutho wegazi ophezulu.. Amangqamuzana omuntu anomfutho wegazi ophakeme, njengomthetho, awanayo i-potassium ions enenani eliningi le-sodium ion. Lokhu kungaholela ekuqongeleleni amanzi ngokweqile emzimbeni, okwandisa nomfutho wegazi. Ngakho-ke ngokufaka ubhanana nokunye ukudla okunothe nge-potassium ne-magnesium ekudleni kwakho, usiza ukususa ama-ion e-sodium amaningi emzimbeni ngenkathi uzinzisa amazinga omfutho wegazi. Izinzuzo zikabhanana zenhliziyo, njengoba ubona, azinakuphikwa.
I-magnesium etholakala kubhanana ingasiza ukulwa nokukhathala, ithuthukise isimo sengqondo futhi iqinise amandla omzimba.
3. Injabulo nje!
Ososayensi bayazi ukuthi ukuze umuntu azizwe ejabule, ubuchopho bakhe budinga inani elanele lama-neurotransmitters, phakathi kwawo i-serotonin. Ukungabi bikho kwale njabulo kusenza sibe namagqubu, sikhathele, kusenza siphathwe yisifo sokuqwasha. Ubhanana usithumela ngokoqobo ukudlidliza okuhle ngenxa ye-tryptophan equkethe.
4. Ukulwa nesisindo esiningi
Impukane ecebile nge-fiber isiza ukuhlanza amathumbu, kuyilapho ngesikhathi esifanayo ivuselela ukukhula kwamabhaktheriya anenzuzo ku-microflora yayo, okubalulekile ekulawuleni isitulo. Ngaphezu kwalokho, ubhanana unesitashi, ngakho-ke ugcine uzizwa ugcwele isikhathi eside.
5. Ukupholisa ngesikhathi sokushisa
Abasebenzisa i-naturopaths bahlukanisa ubhanana njengesithelo "esipholile", okubenza bafaneleke kakhulu labo abahlala emazweni ashisayo noma abahlushwa ukushisa kwehlobo. Ubhanana uyasebenza futhi ekwelapheni ama-hemorrhoids noma ukuqunjelwa okubangelwa ukushisa ngokweqile kwangaphakathi.
Ngisanda kufunda ngemikhiqizo "yokupholisa" kumzanyana wami waseShayina. Esikhathini esingengakanani esidlule, kwazalwa indodana yami yesibili, futhi ngamangala ukuthi ukubeletha kwakulula futhi kukhululekile kangakanani, futhi ngemva kwezinyanga ezimbili kwakuzolile futhi kuthule (ngokuphathelene nokukhala kwengane). Okuningi kwalokhu kukhuphuka kwezinga lenjabulo kungenxa yomzanyana okhethekile waseShayina esimqashele ukusiza ezinyangeni ezintathu zokuqala zokuphila komntwana.
It wathembisa ukuthi ukudla okukhethekile kuzokwazi ukuthuthukisa ukukhiqizwa kobisi, kunqobe izinkinga zesisu somntwana, futhi kungenze ngikhululeke, nganeliseke futhi ngijabule. Naphezu kokungabaza kwami ngezithembiso zakhe, ukwazile ukuzifeza ngo-100%.
Ngesikhathi sokuvinjelwa, omama bayelulekwa ukuthi balandele indlela ethile yokudla. Lokhu kudla kusekelwe emithini yendabuko yamaShayina kanye nombono wokuthi konke ukudla kungakhipha amandla "ashisayo" emzimbeni. UJahn), noma amandla "abandayo" (ahambisana nomqondo yinUkudla okufudumalayo kuthiwa kuthanda ilanga elishisayo, kunoshukela noma okubabayo, “komile” noma “kuqinile,” futhi kucebile ngamafutha nesodium. Futhi ukudla "okupholisa" kukhula ngenani elincane lokukhanya kwelanga, kunamafutha aphansi, "okumanzi" futhi "okuthambile", okucebile nge-potassium.
Okunye ukudla "kokupholisa": ubhanana, amapheya, grapefruits, persimmons, ikhabe, tangerine, strawberry, uphayinaphu, utamatisi, Chinese uselwa ababayo, ulethisi, ukhukhamba, broccoli kanye cauliflower, zucchini, isithombo, lotus impande, ukhula lwasolwandle, turmeric, marjoram, Mint, umoba, ibhali, i-curd, iqanda lenkukhu elimhlophe, iyogathi, i-shellfish nezinkalankala.
Okunye ukudla "okufudumalayo": ama-cherries, ama-raspberries, amajikijolo, ama-currants amnyama, umango, amagilebhisi, ama-chestnut, izithelo zomvini, amapentshisi, u-garlic, amalikhi, ama-shallots, u-anyanisi oluhlaza, uwoyela wesoya, uviniga, ama-walnuts, imigodi yama-apricot, upelepele (isinongo), isinamoni, ujinja, ushukela onsundu, ikhofi, i-nutmeg, i-basil, ama-clove, i-coriander, inkukhu, i-ham, iwundlu, izimfanzi.
Izinzuzo zikabhanana emzimbeni wesilisa
Ake sihlolisise izinzuzo zikabhanana emadodeni.
Amadoda adinga ukudla okubili kuya kwezine kwezithelo ezintsha nsuku zonke, kuye ngeminyaka yawo kanye nezinga lomsebenzi. Ubhanana owodwa omkhulu, oqukethe ama-calories angu-120, unikeza umzimba imisoco ethinta ukuzala kwamadoda futhi ikhuthaze impilo yenhliziyo.
Ubhanana uqukethe i-0,5 mg kavithamini B-6, engasiza ukunciphisa ingozi yesifo senhliziyo nemithambo yegazi (ngokocwaningo olwenziwa yi-University of Maryland). Izinzuzo ezinjalo zamavithamini ebhanana zizoba nomphumela onenzuzo, yiqiniso, kuhlanganise nabesifazane.
Iqukethe ne-manganese, esiza ekuthuthukiseni izicubu ezixhumeneyo. Lokhu kungabaluleka ikakhulukazi kubantu abadlala ezemidlalo noma abakhuthele. IManganese iphinde ibe neqhaza ekuzaleni kwabesilisa.
Izinzuzo zikabhanana emzimbeni wesifazane
Kukholakala ukuthi abesifazane banamathuba amaningi okuba nezimpawu zokuqunjelwa kunabesilisa. Ubhanana owodwa uqukethe cishe amagremu angu-3,5 efayibha, engalawula ukunyakaza kwamathumbu futhi ithuthukise ukugaya.
Phakathi kwezakhiwo ezizuzisayo zikabhanana kwabesifazane abangathanda ukulahlekelwa isisindo esincane, singaphinda siqaphele ukubaluleka komsoco walezi zithelo. Yidla ubhanana, i-snack kubo, engeza ekudleni osekulungele, futhi inkinga yokudla ngokweqile izonyamalala ngokwayo.
Indlela yokukhetha ubhanana ofanele
Ukudla ubhanana oluhlaza akunconywa kubantu abanesifo sohudo, i-flatulence kanye ne-nephritis (ukungasebenzi kahle kwezinso), ukukhwehlela nokuvuvukala ngesikhathi sokukhulelwa. Kodwa uma isithelo sishiswa ukuze sisuse izici "zokupholisa", abantu abanezifo ezibalwe ngenhla bangase bazidle futhi bazise izici ezizuzisayo zikabhanana esiswini.
Ngaphezu kwalokho, ukusetshenziswa ngokweqile kukabhanana kungaholela ekunciphiseni okukhulu kwe-asidi yesisu futhi, ngenxa yalokho, ukucasuka kwamathumbu. Ngakho-ke, akufanele udle ubhanana esiswini esingenalutho.
Ubhanana kulula ukuhamba nawe ukuze ube nesnack emgwaqweni noma emsebenzini. Kodwa ekuphekeni okuningi kokudla kwasekuseni, amakhekhe nama-smoothies, bazothola indawo efanelekayo! Isibonelo, zama ukwenza i-oatmeal ngebhanana ekuseni.
Okunempilo banana zokupheka
I-oatmeal nebhanana
Le recipe ye-banana oatmeal izosiza ukwehlisa i-cholesterol nomfutho wegazi, inikeze i-fiber nezakhi, futhi ikunikeze amandla usuku lonke.
Izithako:
- ufulawa - 50 g,
- ubisi lwemifino - 350 ml (ungashintshwa ngamanzi),
- ubhanana - 1/2 ama-pcs.,
- omisiwe namajikijolo e-goji - ukunambitha,
- uju eziphilayo ukunambitha.
Ukulungiselela
- Thela ubisi lwezitshalo (noma amanzi) epanini.
- Engeza i-oatmeal bese ubilisa emlilweni omncane.
- Sika ubhanana uwubeke ebhodweni imizuzu embalwa ngaphambi kokuba uphuthu luvuthwe.
- Ama-raisin noma amajikijolo e-goji anganezelwa ukunambitheka nokuthungwa uma efunwa.
- Ungathola ukuthi usenza kanjani isinkwa esiphundu sikabhanana, ama-pancake kabhanana noma i-casserole ye-banana-strawberry kuhlelo lwami lweresiphi.