Ingabe izinsuku zingasenyusa isisindo?

Amadethi anekhalori-aminyene ngenxa kashukela wawo wemvelo, ngakho ukuwadla ngobuningi kungaba nomthelela ekuzuzeni isisindo. Nokho, lapho zidliwa ngokulinganisela njengengxenye yokudla okunomsoco, zinganikeza izakhi ezibalulekile ngaphandle kokubangela ukukhuluphala.

Ingabe izinsuku ziyakwandisa ukukhula kwezinwele?

Nakuba izinsuku ziqukethe izakhamzimba ezinenzuzo empilweni yezinwele, njenge-vitamin C ne-iron, kunobufakazi obulinganiselwe besayensi obusikisela ukuthi zandisa ngokuqondile ukukhula kwezinwele. Kodwa-ke, ukufaka izinsuku ekudleni okunomsoco kanye nokunye ukudla okunempilo ezinwele kungase kusekele impilo yezinwele iyonke.

12 Izinzuzo Zezempilo Ezimangalisayo Zezinsuku

Q: Ingabe izinsuku zilungele isikhumba?

Yebo, amadethi anezakhi ezihlukahlukene kanye nama-antioxidants angazuzisa isikhumba, njengovithamini C no-vitamin E. Ukudla izinsuku njengengxenye yokudla okunomsoco kungase kube nengxenye ekwenzeni isikhumba sibe nempilo.

Kubuyekezwe ngomhla ka-14 Disemba 2023

Izinsuku ziyizithelo ezomisiwe zesihlahla sesundu, ezikhula ezindaweni eziningi ezishisayo emhlabeni jikelele. Izinsuku manje sezidume kakhulu ngenxa yokuhlaba umxhwele kwazo iphrofayli yokudla okunempilo kanye nezinzuzo zezempilo ezihlobene. Lesi sihloko sizohlola izakhi ezibalulekile ezitholakala ngezinsuku futhi sixoxe nge-12 yezindlela eziphezulu zokudla izinsuku ezingathuthukisa impilo yakho.

Izinhlobo Zezinsuku

Izinsuku zaziwa kakhulu ngokuba nomsoco futhi zinikeza izinzuzo ezihlukahlukene zezempilo. Kodwa-ke, izinhlobo ezahlukene zamadethi zinezici ezihlukile ngokuya ngendlela ezibukeka ngayo, ukunambitheka, nokuthungwa kwazo, okuthonywa ukuthi zikhule kuphi.

Nazi ezinye izinhlobo ezijwayelekile zamadethi:

Izinsuku ze-Medjool: Lezi zinkulu futhi zinokunambitha okumnandi, okufana ne-caramel, okuvame ukubhekwa njengohlobo olungcono kakhulu lwezinsuku.
Izinsuku ze-Deglet Noor: Mancane futhi ome kancane kunezinsuku ze-Medjool, anokunambitheka okucebile, amantongomane, futhi asetshenziswa ezitsheni eziningi.
Izinsuku ze-Barhi: Lezi ziphuzi futhi ziba lukhuni uma sezivuthiwe ngokugcwele, ngokuvamile zidliwa zisanda.
Izinsuku ze-Halawy: Zinesikhumba esithambile, esinsundu ngokusagolide kanye nokuthungwa okukhilimu, okwaziswa ubumnandi bazo obunoju.
Izinsuku ze-Khadrawy: Okunsundu okumnyama okuthambile kanye nokunambitha okufana ne-caramel, kuyinketho ethandwayo yokudla okulula.
Izinsuku ze-Dayri: Zincane futhi ziyi-cylindrical ezinokwakheka okuqinile, ezinikeza ukunambitheka okumnandi okuthambile.
Izinsuku Zokuqala: Lezi zomile futhi ziyahlafuna, ezivame ukusetshenziswa ekuphekeni nasekubhakeni.
Izinsuku ze-Zahidi: Okumise okweqanda nokuphuzi okusagolide, anokunambitheka okuthambile, okumnandi, alungele ukudla okulula nokwenza usuku ushukela.

Inani leNutrition

Idethi inama-kilojoule amaningi, futhi iningi livela kuma-carbohydrate. Amanye ama-calories awo avela enanini elincane amaprotheni. Naphezu kokuqukethwe kwekhalori ephezulu, izinsuku zihlinzeka ngokubalulekile amavithamini, amaminerali kanye ne-fiber.

Ukunikezwa okungu-3.5-ounce kwezinsuku ze-Medjool/Medjoul kuqukethe cishe:

Umsoco	Inani le
Ama-calories	277
carbohydrate	75 amagremu
Fiber	7 amagremu
amaprotheni	2 amagremu
potassium	15%
magnesium	13%
Copper	40%
I-Manganese	13%
Iron	5%
Vitamin B6	15%

Izinsuku nazo ziqukethe ama-antioxidants ahlukahlukene njenge-carotenoids, i-flavonoids ne-phenolic acid enganikeza izinzuzo eziningi zezempilo.

12 Izinzuzo Zezempilo Zezinsuku

Nazi izindlela eziyi-12 ezisekelwa isayensi ukuthi izinsuku zokudla zingathuthukisa impilo yakho:

1. Sekela Ukunyakaza Kwamathumbu Okunempilo

Izinsuku zicebile kakhulu ku-fiber e-soluble, ekhuthaza ukunyakaza kwamathumbu okuvamile kanye ukugaya ukudla okunempilo.
Ucwaningo lubonisa ukudla izinsuku ezingu-7-10 ngosuku amasonto kwandisa kakhulu imvamisa yezihlalo.
Ifayibha engancibiliki ngezinsuku ihlinzeka ngobuningi ezindle, kuyilapho ifayibha encibilikayo ithambisa indle ngokugcina amanzi.
Lokhu kuthuthukisa isikhathi sezokuthutha futhi kuyakhulula ukuqunjelwa.
I-Dates' fiber iphinde ibophezele kubuthi obufana ne-ammonia kukholoni, inciphise ukumuncwa kwayo futhi nokuxoshwa kwayo. esitokisini, okuqhubeka nokusiza ekukhipheni ubuthi.

2. Nikeza Antioxidants

Izinsuku zicebile kuma-carotenoids, ama-phenolic, ama-flavonoid namanye ama-antioxidants avimbela ukulimala kwe-oxidative kumaseli okubangelwa ama-radicals mahhala.
Phakathi kwezithelo ezomisiwe, izinsuku zinamanye amandla aphezulu kakhulu e-antioxidant, aqhathaniswa nama-prunes namagilebhisi omisiwe.
Ukudla njalo izinsuku kunikeza isivikelo se-antioxidant enganciphisa izici zobungozi zezifo eziningi ezihlobene nengcindezi ye-oxidative, njengomdlavuza, isifo sikashukela, Isifo senhliziyo kanye ne-Alzheimer's.

3. Thuthukisa Impilo Yengqondo

Izinsuku ziqukethe izinhlanganisela ezifana ne-carotenoids, i-polyphenols nama-phytosterol anemiphumela eqeda ukuvuvukala ebuchosheni. Lokhu kusiza ukunciphisa ingozi yezifo ze-neurodeergenerative.
Ucwaningo lwezilwane lubonisa okukhishwe kwezinsuku ezicindezela ama-cytokines avuthayo, kunciphisa ukwakheka kwama-plaque, futhi kuvimbele ukuncipha kwengqondo.
Ama-antioxidants ezinsukwini avikela amaseli e-neural emonakalweni we-oxidative.
Izinsuku zingase futhi zikhuthaze ukukhula kwamangqamuzana obuchopho amasha, okungase kuthuthukise ukuqonda.

4. Nikeza Ukudla Okunempilo Ngesikhathi Sokukhulelwa

Izinsuku ziwumthombo omuhle kakhulu we-fiber yokudla, ekhuthaza ukugaya okunempilo nokusiza ukuvimbela ukuqunjelwa, ukukhathazeka okuvamile ngesikhathi sokukhulelwa.
Igcwele amavithamini namaminerali abalulekile, izinsuku zifaka isandla ekwakhiweni komsoco okuphelele. Aqukethe i-iron, i-potassium, ne-folate, esekela impilo kamama nokukhula kwengane.
Izinsuku zinikeza amandla emvelo ngenxa kashukela wazo wemvelo, enikeza inketho esheshayo nenempilo komama abakhulelwe abalwa nokukhathala.
Nakuba izinsuku zinikeza izinzuzo eziningi, kubalulekile ukuzisebenzisa ngokusesilinganisweni njengengxenye yokudla okunomsoco. Ukubonisana nochwepheshe bezokunakekelwa kwempilo mayelana nokukhetha ukudla ngesikhathi sokukhulelwa kuyanconywa ukuze uthole isiqondiso esiqondene nawe.

5. Kwangathi Yehlisa Ingozi Yomdlavuza

Izinsuku ziqukethe imicu engancibiliki njenge-beta-D-glucan ebonisa umsebenzi wokulwa nesimila ngokuvimbela ukukhula nokusabalala kwamangqamuzana omdlavuza.
Izinsuku nazo zicebile kuma-carotenoids, ama-phenolic namanye ama-antioxidants anciphisa ukukhula komdlavuza ngokunciphisa ukuvuvukala nokuvikela amangqamuzana emonakalweni we-DNA.
Ucwaningo lwabantu luhlobanisa ukusetshenziswa kwezinsuku namazinga ancishisiwe omdlavuza. Izinsuku zibonisa amandla okuvimbela ukukhula komdlavuza wekoloni, wendlala yesinye, webele namaphaphu.

6. Vimba Ukukhula Kwamagciwane

Izingcaphuno ezivela ezingxenyeni ezihlukene zesundu zibonisa izakhiwo ezilwa namagciwane ngokumelene namagciwane ngaphandle kokulimaza i-microflora yamathumbu.
Izinhlanganisela zedethi zivimbela ukukhula kwamagciwane afana ne-E. coli, i-Salmonella, izinhlobo ze-Bacillus namanye amagciwane abangela ukugula okutholakala ekudleni kanye nezifo.
Ama-antioxidant asezinsukuni nawo asekela izivikeli mzimba. I-Vitamin C, i-carotenoid nezinye izakhi ezitholakala ezinsukwini zithuthukisa umsebenzi wamangqamuzana egazi amhlophe.

7. Siza Ukuphatha Isifo Sikashukela

Ucwaningo lukhombisa ukuthi izinsuku zokudla zingathuthukisa i-glucose metabolism kanye nokuzwela kwe-insulin kwabanesifo sikashukela.
Izinsuku zinenkomba ephansi ye-glycemic, inciphisa ukumuncwa kwe-glucose futhi ivimbele ukukhuphuka koshukela wegazi ngemuva kokudla.
I-Fructose ngezinsuku ayidingi ukuthi i-insulin igaywe.
Ama-antioxidant ezinsuku nawo anikeza isivikelo ekucindezelekeni kwe-oxidative okubangelwa isifo sikashukela.
Izinsuku zinikeza ubumnandi ngaphandle kokuba nomthelela omubi kumazinga kashukela egazini.

8. Yehlisa Ukuvuvukala

Izinsuku zichichima ku-flavonoid Antioxidants njenge-apigenin, i-quercetin, ne-luteolin, ebonisa imisebenzi yokulwa nokuvuvukala.
Ucwaningo lwezilwane lukhombisa okukhishwe kwezithelo zedethi kuvimbela ukukhiqizwa kwama-pro-inflammatory mediators nama-cytokines amaningi emzimbeni.
Amaqabunga, imbewu kanye nezinye izingxenye zesundu lesundu nazo ziqukethe izinto ezilwa nokuvuvukala futhi zisetshenziselwa ukwenza itiye lokwelapha kanye neziqephu.

9. Sekela Impilo Yezinso

Izinsuku zivikela izinso ku-nephrotoxicity futhi zithuthukise ukusebenza, cishe ngenxa yokuqukethwe kwazo okuphezulu kwe-antioxidant.
Ucwaningo oluningana lwamagundane lubonisa ukuthi i-Ajwa date extract yehlisa amazinga e-creatinine ne-urea, izimpawu zokulimala kwezinso.
Izinsuku nazo zinciphisa ukucindezeleka kwe-oxidative ezinso.
Izakhi ezitholakala ezinsukwini ze-Ajwa zingasiza ekuvimbeleni ukwakheka kwe ezinso.
Ucwaningo olwengeziwe luyadingeka ngamakhono e-nephroprotective ezinhlobonhlobo zamadethi.

10. Ingakhuphula Ukuzala Kwabesilisa

Izinsuku ziqukethe ama-amino acid akhulisa amandla namahomoni afana ne-estrogen nama-sterol asekela isimiso sokuzala sabesilisa.
Ucwaningo lukhombisa ukuthi izithelo zedethi kanye nokukhishwa kwempova kuthuthukisa ukubalwa kwesidoda, i-motility, i-morphology kanye namandla okuvundisa emadodeni angazali.
Ama-Antioxidants ngezinsuku avikela ama-testes emonakalweni we-oxidative.
Izinsuku zingasiza futhi ekwelapheni ukungabi namandla kwabesilisa kanye nokungasebenzi kahle kwe-erectile.

11. Qinisa Amathambo

Izinsuku zinikeza amaminerali afana ne-selenium, i-manganese, ithusi ne-magnesium ebalulekile ekuthuthukiseni amathambo namandla.
Lawa mamineral andisa ukuminyana kwamaminerali amathambo futhi avimbele ukushoda okuholela ku-osteoporosis, ukuphuka nokukhubazeka.
Ama-antioxidants ezinsukwini avikela amangqamuzana amathambo emonakalweni we-oxidative nokuvuvukala, okugcina isisindo samathambo njengoba sikhula.

12. Zuza Uhlelo Lwezinzwa

I-potassium ngezinsuku isiza ukulawula ibhalansi yoketshezi emzimbeni, okuvumela ukudluliswa kwesignali yezinzwa ngokuphumelelayo.
Izinsuku nazo ziqukethe amavithamini B afana ne-niacin, i-pyridoxine, ne-folate, ebalulekile ekusebenzeni kahle kwemizwa.
Ama-anti-inflammatory Antioxidants ngezinsuku anciphisa ukuvuvukala kwe-neuroinflammation, athuthukise inkumbulo futhi avimbele i-neurodegeneration ehambisana nokuguga.

Yisiphi isikhathi esingcono kakhulu sokudla amadethi?

Ngesikhathi sasekuseni: Izinsuku zingaba indlela enhle kakhulu yokwengeza ubumnandi bemvelo kanye nefayibha kweyakho Ukudla ekuseni kakhulu. Ngaphezu kwalokho, okuqukethwe kwabo kwefayibha ephezulu kungakugcina ugcwele futhi wanelisekile ekuseni.
Njengesidlo santambama: Izinsuku ziwumthombo omuhle wefayibha futhi ziphezulu ngoshukela wemvelo. Lokhu kumataniswa kwefayibha noshukela kuvumela ukwenyuka kancane kukashukela egazini ukuze kukusize uzizwe unamandla ngaphandle kokuphahlazeka ngokushesha ngemva kwalokho.
Uma ulambile: Ayindlela egxilile yamakholori futhi ayagcwala kakhulu ngenxa yokuqukethwe kwawo okuphezulu kwefayibha. Uma uzizwa ulambile kodwa ungakalungeli ukudla okugcwele, bhanqa izinsuku nebhotela lamantongomane ukuze uthole umthombo omuhle wefayibha, ama-carbs, namaprotheni.
Ngaphambi kokujima: Nakuba izinsuku zinoshukela omningi ngokwemvelo, azinyuki likashukela egazini ngokushesha. Kunalokho, bahlinzeka ngohlobo lwe-carb ekhulula kancane evumela ukusakazwa okuqinile kwamandla ukuze kuqhubekisele phambili ukujima kwakho. Zama ukuba nezinsuku ezingu-2–4 imizuzu engu-30–60 ngaphambi kokujima.
Njengesnakhi sasebusuku: Ziyisnakhi esihle kakhulu sokulala ngenxa yokuqukethwe kwazo okuphezulu kwe-fiber. Ifayibha ithatha isikhathi eside ukugayeka, okungakusiza ukuthi uhlale ugcwele futhi ugcine phakathi kwamabili ukulamba kude.

Kunini lapho umuntu akufanele Adle Izinsuku?

Nakuba umzimba wakho ngokuvamile ungakwazi ukugaya ukudla nganoma isiphi isikhathi, kunezimo ezithile lapho izinsuku zokudla zingase zingaluleki khona:

Uma une-Irritable Bowel Syndrome (IBS): Abantu abane-IBS bangathola ukudla okuqukethe ama-FODMAP kuyinkinga ngenxa yobunzima bokugaya lawa ma-carbohydrate amancane. Njengoba izinsuku ziwumthombo obalulekile we-fructose, zingase zibangele ukuvuvukala nokungakhululeki kwesisu ezimweni ezinjalo.
Thumela ukudla okukhulu: Ngenxa yokuqukethwe kwe-fiber ephezulu, amadethi athatha isikhathi eside ukugayeka. Ngakho-ke, ukudla amadethi amaningi ngemva kokudla kakhulu kungase kukushiye uzizwe ugcwele ngokweqile futhi ungakhululekile.
Uma unayo izifo: Nakuba kungavamile, abanye abantu bangase babe nokuzwela noma ukungezwani nezinsuku. Uma ucabanga ukuthi ungase uthinteke, kuyatuseka ukuthi uxhumane nochwepheshe bezempilo ngaphambi kokufaka izinsuku ekudleni kwakho.
Ngezikhathi ze- isifo sohudo noma indle exekethile: Amadethi aqukethe i-sorbitol, utshwala obushukela obungaba nomthelela olaxative futhi obungase bukhuphule ukugeleza kwamathumbu kwabanye abantu. Kungcono ukukhawulela noma ugweme izinsuku kuze kube yilapho ukukhishwa kwamathumbu sekubuyele kokujwayelekile.

Isiphetho

Izinsuku zinikeza izakhi eziningi ezimangalisayo nezinzuzo zezempilo ezingaba khona. I-fibre yabo, ama-antioxidants, amaminerali kanye nezinhlanganisela zezitshalo zingathuthukisa ukugaya, umsebenzi wengqondo, impilo yenhliziyo, inzalo nokunye.

Izinsuku zingajatshulelwa zisha noma zomisiwe. Bangeze kokusanhlamvu, amasaladi, ama-dessert, ukudla okulula nokunye zokupheka. Qaphela nje osayizi bezingxenye, njengoba ushukela wabo ungakhuphuka uma udliwe ngokweqile. Sekukonke, izinsuku ziyisithelo esomile esinomsoco esengezo esihle kakhulu ekudleni okulinganiselayo.

Imibuzo Evame Ukubuzwa

1. Ingabe izinsuku zilungele isifo sikashukela?

Amadethi anoshukela ngokwemvelo, ngakho kufanele adliwe ngokusesilinganisweni ngabantu abanesifo sikashukela. Kodwa-ke, aqukethe i-fiber nemisoco engasiza ekulawuleni amazinga kashukela egazini uma edliwa njengengxenye yokudla okunomsoco.

2. Izinsuku zingakhuphuka isisindo?

Amadethi anekhalori-aminyene ngenxa kashukela wawo wemvelo, ngakho ukuwadla ngobuningi kungaba nomthelela ekuzuzeni isisindo. Nokho, uma kudliwa ngokulinganisela njengengxenye a Ukudla okunazo zonke, banganikeza izakhi ezibalulekile ngaphandle kokubangela ukukhuluphala.

3. Singazinika nini izinsuku izingane?

Ngokuvamile kunconywa ukwethula izinsuku ezinganeni ezinezinyanga eziyisi-6 kuye kweziyisi-8 ubudala ngemva kokuba seziqale ukudla okuqinile. Nokho, kubalulekile ukubonana nodokotela wezingane ngaphambi kokwethula izinsuku noma ukudla okusha ekudleni kwengane.

4. Kufanele ngidle amadethi amangaki ngosuku?

Usayizi wokupha onconyiwe wamadethi ucishe ube yizinsuku ezingama-2-3 ngosuku. Nokho, lokhu kungahluka kuye ngezidingo zokudla zomuntu ngamunye kanye nemigomo yezempilo.

5. Ingabe izinsuku zilungele isikhumba?

Yebo, izinsuku ziqukethe izakhi ezihlukahlukene kanye nama-antioxidants angazuza isikhumba, njengovithamini C no-vitamin E. Ukusebenzisa izinsuku njengengxenye yokudla okulinganiselayo kungase kube nengxenye ekwenzeni isikhumba sibe nempilo.

6. Ingabe izinsuku ukwanda izinwele ukukhula?

Nakuba izinsuku ziqukethe izakhamzimba ezinenzuzo empilweni yezinwele, njenge-vitamin C kanye iron, kunobufakazi besayensi obulinganiselwe bokuphakamisa ukuthi bakhulisa ngokuqondile ukukhula kwezinwele. Kodwa-ke, ukufaka izinsuku ekudleni okunomsoco kanye nokunye ukudla okunempilo ezinwele kungase kusekele impilo yezinwele iyonke.