Okuqukethwe
Kuzokwenzekani emzimbeni uma kukhona isanqante nsuku zonke: kuchaza udokotela
Izinto ezinhlanu ezimangalisayo zale mifino ongase ungazi ngazo.
Imifino inempilo - wonke umuntu useyazi lokhu ngokuzenzakalelayo. Yiqiniso, akubona bonke. Isibonelo, izazi zokudla okunomsoco aziwathandi amazambane ngenxa yenkomba yawo ephezulu ye-glycemic, futhi ezinye izithelo zingakwenza ukhuluphale. Kukhona noshukela omningi kwizaqathi, ngakho-ke akukhuthazwa ukuba uzidle ebusuku. Kodwa odokotela abangabazi izinzuzo zale mifino yezimpande, futhi yingakho.
I-Nutritionist, isazi sokusebenza kwengqondo emtholampilo, ilungu leNational Association for Clinical Nutrition
Izaqathe ezinoshukela zizothatha indawo yezithelo ezinekhalori ephezulu kalula futhi ngeke zilimaze isibalo sakho. Kukhona i-100 kcal ngama-41 g, okuyizinto:
0,9 g - amaprotheni
0,2 g - amafutha
6,8 g - ama-carbohydrate
Izaqathi eziluhlaza njengokudla okulula zingakusiza ulahlekelwe isisindo. Futhi konke ngenxa yobuningi be-fiber, okuzokunikeza umuzwa wokugcwala isikhathi eside. Ngokungafani nezithelo, izaqathe aziqukethe ushukela omningi. Ukuze uqhathanise: i-apula elilodwa liqukethe i-19 g ushukela, kanye ne-4,7 g kuphela kwizaqathi. Ngaphandle kwalokho, izaqathi zigayeka kalula.
Izinzuzo zamathumbu kanye nomgudu wokugaya ukudla
Izazi zokudla zivame ukweluleka ukudla izaqathe uma unezinkinga kanye nokuphazamiseka okungapheli kwamathumbu, ukuqunjelwa. Le mifino inomphumela we-diuretic ne-laxative. Ngaphezu kwalokho, izaqathe zisiza ukujwayela imetabolism nokugaya, ukubuyisela i-microflora yamathumbu futhi kususe i-dysbiosis.
Ukwehlisa i-cholesterol kanye nokuzivikela komzimba
Noma yimuphi umkhiqizo kufanele udliwe ngokulinganisela, kungaba ushokoledi noma ama-apula. Okufanayo kuya kwizaqathi. Ocwaningweni lwabo, ososayensi baseScotland baqinisekise iqiniso lokuthi ukudla okungaphezu kwama-200 g izaqathi eziluhlaza ngosuku amasonto amathathu kuzokwehlisa amazinga e-cholesterol ngo-11%.
Izaqathi ziqukethe i-beta-carotene. Ngendlela, umbala wesanqante ukhanya kakhulu, kuyanda kwalesi sici ekubunjweni kwayo futhi kuyasiza kakhulu. Ngenxa ye-beta-carotene, izaqathe zingenye ye-antioxidant enamandla kakhulu futhi zinemiphumela elwa nokuvuvukala emzimbeni wethu, zehlisa ngisho nengozi yomdlavuza wamaphaphu ngama-40%. Futhi kulokhu, kwanele ukudla isanqante esingu-1 ngosuku (1,7-2,7 mg) nsuku zonke. Leli qiniso laqinisekiswa ocwaningweni lwakamuva lososayensi baseBrithani.
Ukwakheka kwezaqathe kuqukethe ibutho lonke lezakhi namavithamini, ukuntuleka kwawo okungathinta ukubukeka:
amavithamini A, B1, B2, B3, E, K, PP, C, D;
amafutha abalulekile;
i-potassium;
i-magnesium;
i-zinc;
i-calcium;
iodine;
insimbi;
i-phosphorus;
i-folic acid.
Izaqathi ekudleni kwakho kwansuku zonke zizokwenza ngcono isimo sesikhumba sakho, izinzipho nezinwele. Ngenxa yevithamini A namafutha abalulekile, le mifino isiza ukuqeda induna ngisho nemibimbi ebushelelezi.
Ukuze uthole amandla amathambo
Ngenxa yevithamini K2, izaqathe zinciphisa ingozi ye-osteoporosis futhi andise ukuminyana kwamathambo. I-K2 isiza ukuthuthukisa i-metabolism yamathambo futhi ivimbele ukucwiliswa kwe-calcium emathanjeni.
Note
Ukuze uhlanganise kangcono zonke izakhi eziwusizo zezaqathi, kungcono ukuzidla ngamafutha: ama-alimondi, ama-hazelnuts, ama-walnuts, ushizi we-cottage shizi 10% noma izinhlanzi ezinamafutha (i-salmon, i-mackerel, i-salmon), kanye ne-caviar ebomvu noma emnyama, ukwatapheya, inyama yenkomo … Lokhu kungenxa yokuthi ama-carotenoid amuncwa kuphela uma amafutha afanele ekhona.
Naphezu kwazo zonke izinzuzo zezaqathi, kufanele zifakwe ngokuqapha okukhulu ekudleni kwabantu abanezilonda zesisu, i-gastritis, ukwanda kwe-acidity yesisu, i-pancreatitis eyingozi, ukungabekezelelani komuntu ngamunye kumkhiqizo kanye nokungezwani komzimba.