12 Izinzuzo Zezempilo Zembewu Yethanga

Imbewu yethanga yimbewu edliwayo ebilokhu yaziwa amakhulu eminyaka ngenani layo eliphezulu lokudla okunomsoco. Lezi zinhlamvu eziyisicaba nezimhlophe zesitshalo sethanga zaziwa kahle ngokuthi "indlu yamandla ka umsoco". Uma ikhava yangaphandle emhlophe ikhishwa embewini yethanga, kutholakala imbewu eluhlaza okukhanyayo, emise okweso, kodwa eyisicaba. Ngokwesiko, imbewu yethanga ibisetshenziswa ukwelapha izimo zempilo ezihlukahlukene, njengezinso kanye nezinso. izinkinga zomgudu womchamo, umfutho wegazi ophakeme noshukela, nezimuncagazi. 

Imbewu yethanga ingatholakala kunoma yisiphi isitolo segrosa ngendlela yayo eluhlaza, engahlutshiwe, okuyindlela engcono kakhulu yokudla imbewu yethanga. Inani lokudla okunomsoco lembewu yethanga liphezulu futhi liwumthombo ocebile wamavithamini, amaminerali, ngisho namaphrotheni kanye nama-acids angagcwalisiwe. Izinzuzo zembewu yethanga zihlanganisa ukunciphisa ingozi yezimo ezihlukahlukene zempilo, njenge umdlavuza.

Inani lokudla okunempilo kwembewu yethanga

Imbewu yethanga iwumthombo onamandla wemisoco eminingi, okuhlanganisa amaminerali, njenge-potassium, i-zinc, ne-manganese, namavithamini, afana no-Vitamin K. Lezi zakhi ezisembewu yethanga zisiza ekwelapheni kwesilonda kanye nokuqinisa amanxeba. izivikeli mzimba ukulwa nama-antigen. Imbewu yethanga ingumthombo omuhle kakhulu wamanye amaminerali abalulekile njenge-phosphorus, i-magnesium, i-potassium, insimbi nethusi.

Ulwazi lokudla okunomsoco mayelana nembewu yethanga elikhona ngokuphakelwa kunikezwe ngezansi.

• Ama-calories: Imbewu yethanga iqukethe i-180 kCal enkomishini eyodwa-yesine enikezwa imbewu yethanga elomisiwe.
• Amaprotheni: Imbewu yethanga iqukethe cishe amagremu angu-10 wamaprotheni ngokuphakela ngakunye.
• Amafutha: Imbewu yethanga inikeza cishe amagremu angu-16 wamafutha ngokuphakela ngakunye.
• Amakhabhohayidrethi: Imbewu yethanga inamagremu acishe abe ngu-3 wama-carbohydrate ngokuphakelwa ngakunye.
• Imicu: Cishe amagremu ama-2 wefiber akhona ngokuphakelwa kwembewu yethanga.

Imbewu yethanga ayinawo ushukela noma amafutha angenampilo, okwenza kube ukwengeza okuhle kokusanhlamvu kwasekuseni namasaladi kulabo abasemkhakheni wokunciphisa umzimba. Kodwa-ke, imbewu yethanga kufanele idliwe ngokulinganisela ngoba inamakhalori amaningi. Ukwengeza, ane-fiber eningi eyenza abantu bazizwe begcwele ngemva kokuwadla futhi avimbele ukudla ngokweqile ngokucindezela isifiso sokudla ngokweqile. 

12 Izinzuzo zezempilo zamathanga

Imbewu yethanga ingasetshenziswa njengesengezo ekudleni ngokuqondile noma yosiwe ngaphambi kokusetshenziswa. Zingadliwa njenge-snack zizodwa noma zingafakwa ezindleleni eziningi zokupheka kanye nokudla. Kunezinzuzo eziningi ezithosiwe zembewu yethanga, ezingajatshulelwa ngokusetshenziswa kuma-smoothie, ukuhlobisa ekudleni, noma ukumane ukuthosiwe ukuze uthole ukudla okulula. Kodwa-ke, imbewu yethanga akufanele idliwe kakhulu, ikakhulukazi uma isetshenziswa ukulawula isisindo esinempilo. 

Ziningi izinzuzo ezingaba khona ngokuba nembewu yethanga nsuku zonke. Nazi izinzuzo eziphezulu ezingu-12 zembewu yethanga elimhlophe.

1. Ukunciphisa ingozi yesifo sikashukela: Imbewu yethanga ine-magnesium ephezulu, eyingxenye ebalulekile yokudla esiza ukwehlisa amazinga kashukela egazini. Imbewu yethanga ilungele iziguli ezinesifo sikashukela ngokulawula amazinga kashukela egazini kanye nokwehlisa ingozi yesifo sikashukela. Imbewu yethanga izuzisa iziguli ezinesifo sikashukela ngokulawula isifo sikashukela, ngaleyo ndlela ilawule isimo ngendlela efanele.
2. Izakhiwo zokulwa nokuvuvukala: Imbewu yethanga iqukethe ama-antioxidants amaningi, abalulekile ekuvikeleni amangqamuzana ethu emonakalweni nokuvuvukala okuholela ezifweni. Njengoba iwumthombo ocebile we-fiber, imbewu yethanga ikhulisa izici zayo zokulwa nokuvuvukala. Le mfanelo inenzuzo ekuvimbeleni izifo zesibindi, isinye, amathumbu, namalunga.
3. Isekela ukusebenza kwenhliziyo: Imbewu yethanga ilungele impilo yenhliziyo ngenxa yezakhiwo zayo zokulwa ne-antioxidant. Ama-Antioxidants atholakala embewini yamathanga avikela inhliziyo ezifweni ezihlukahlukene. Ukwengeza, i-magnesium ekhona imbewu yethanga isiza ukulawula umfutho wegazi, okuholela engozini ephansi yezifo zenhliziyo. I-Magnesium isiza futhi ukwehlisa amazinga e-cholesterol nama-triglycerides, ngaleyo ndlela yehlise ngempumelelo ingozi yezifo zenhliziyo.
4. Ukulala okungcono: Imbewu yethanga iwumthombo onamandla wezakhi ezihlukahlukene ezifana ne-tryptophan, i-amino acid ekhuthaza ukulala okuhle, futhi iqukethe ithusi, i-zinc, ne-selenium, nayo enomthelela eqophelweni nasesikhathini sokulala. Ukwengeza, i-magnesium isiza ukunciphisa ukukhathazeka nokucindezeleka, okungasiza ekuvimbeleni ukuqwasha.
5. Izici zokulwa nomdlavuza: Ama-antioxidant anamandla atholakala embewini yamathanga asebenza kahle kakhulu ekuvimbeleni ukukhula kwamangqamuzana omdlavuza, ikakhulukazi umdlavuza webele kanye nendlala yesinye.
6. Izinsiza ekulawuleni isisindo: Imbewu yethanga inothile nge-fiber kanye nama-protein, angenza umuntu azizwe egcwele ngisho nangokudla imbewu encane. Basiza futhi ukuqeda indlala isikhathi eside, okungasiza ukulawula inani lokudla okudliwa usuku lonke. Ngakho-ke, kuyasiza ohambweni lokulahlekelwa isisindo ngokunciphisa inani lamakholori asetshenzisiwe. 
7. Iqinisa ukuzivikela: Imbewu yethanga iqukethe i-Vitamin E kanye ne-Zinc, engumthombo omuhle wezakhi zokuqinisa amasosha omzimba. I-Vitamin E iyaziwa ngokuthuthukisa ukusabela komzimba kanye nokuvikela ezifweni ezihlukahlukene ezithathelwanayo kuyilapho ivimbela ukulimala kwama-radical mahhala kumaseli omzimba. I-Zinc ivikela umzimba wethu ezinkingeni ezihlukahlukene, njengokuvuvukala, ukungezwani komzimba nezinto ezithile. Ngakho-ke, ngokunqwabelana, lezi zakhi zisiza ukuvimbela izifo futhi zandise ukuzivikela komzimba okuphelele. Izinzuzo zembewu yethanga zihlanganisa ne-antibacterial, antifungal, kanye ne-antiviral properties, ezisiza futhi ukuthuthukisa ukuzivikela komzimba. 
8. Isekela impilo yamathambo: I-Magnesium ekhona ezinhlamvini zamathanga ilungele amathambo aqinile futhi ibalulekile ekukhuleni. Imbewu yethanga ihlinzeka ngenani elanele lamaminerali, esiza ukuthuthukisa ukuminyana namandla amathambo. Ngakho-ke, lokhu kungasiza ekuvimbeleni ukuphuka kalula kwamathambo nezimo ezifana ne-osteoporosis. Ukuntuleka kwe-Magnesium kuye kwaxhunyaniswa nokuntuleka kwe-calcium, okuholela emathanjeni abuthakathaka.
9. Isekela impilo yokuzala yabesilisa: Imbewu yethanga inesitoreji esikhulu sama-antioxidants, esiza ukuvimbela umdlavuza we-prostate. Izinzuzo zembewu yethanga kwabesilisa zihlanganisa ukuvimbela nokwelapha izifo zomgudu womchamo, izifo, nokuphazamiseka, ngakolunye uhlangothi, ukuthuthukisa izinga lesidoda. Lokhu kuthuthukisa ukuzala kwabesilisa ngokwandisa izinga le-testosterone emzimbeni kanye nokwenza ngcono izinga kanye nenani lesidoda.
10. Isekela impilo yokuzala yabesifazane: Imbewu yethanga iqukethe inani elihle le-zinc, elilungele ukukhulelwa. I-Zinc isiza ukuqinisa amasosha omzimba kanye nasekukhuleni okunempilo kwengane, enenzuzo yembewu yethanga kwabesifazane. Ngakho-ke, abesifazane abakhulelwe bayazuza ngokudla ukudla okune-zinc okucebile njengembewu yethanga. Imbewu yethanga iphinde isize ekuvimbeleni ukukhumuzeka kwamathambo kubantu besifazane abaya esikhathini. 
11. Ilungele izinwele nesikhumba: Ukusebenzisa imbewu yethanga kusiza ukwenza izinwele zibe bushelelezi futhi ziqine futhi zicwebezele. Kuyasiza nokwenza isikhumba sibe thambile futhi singabi nemibimbi. Ngenxa yezakhiwo zayo zokulwa nokuvuvukala, isiza ukuvimbela izinduna kanye izifo zesikhumba.
12. Yehlisa ukukhathazeka nokudangala: I-Magnesium ekhona ezinhlamvini zamathanga isiza ukuvimbela nokunciphisa ukucindezeleka nokukhathazeka. Lokhu kungasiza futhi ekwehliseni izimpawu zokucindezeleka ngokuthulisa ingqondo

Isiphetho

Imbewu yethanga iwukudla okuyi-superfood enezinzuzo eziningi kanye nenani eliphezulu lokudla okunempilo. Ingasetshenziswa kuma-smoothies, ama-saladi, amasobho, okusanhlamvu, amaqebelengwane, izinqolobane zamandla, njll. Nokho, kufanele idliwe ngokulinganisela ngaphandle kwalokho ingase ibangele ukuqunjelwa, isisu esibuhlungu, ukuqunjelwa, ngisho nokuqunjelwa. Njengoba iqukethe ama-calories amaningi, ukuwudla kakhulu kungaholela ekuzuzeni isisindo. Indlela engcono kakhulu yokusebenzisa imbewu yethanga iwukugazinga bese uyifaka ekudleni.

UDkt Ramadevi.D 
I-Dietician Enkulu, Izibhedlela ze-CARE