12 Izinzuzo Zezempilo Zamahlumela kanye Nenani Lawo Lokudla Okunempilo

Ama-sprout ayimithombo enamandla yokondleka okungashintsha impilo yakho nokuphila kahle. Aqukethe amavithamini amaningi, amaminerali, nezinye izakhi ezibalulekile ezingazuzisa umzimba wakho ngezindlela eziningi. Kulesi sihloko, ake sihlole amahlumela angakholeki inani lokudla, izinzuzo ezishintsha impilo, nokuthi kungani zifanelwe indawo engunaphakade epuletini lakho.

Inani Lomsoco Lamahlumela

Ngaphambi kokuhlolisisa izinzuzo ezimangalisayo zama-sprouts, kubalulekile ukuqonda ukubaluleka kwawo okunomsoco okukhethekile. Amahlumela ayimbewu ehlumayo esanda kuqala ukukhula. Ziqukethe inala yemisoco ebalulekile kulesi sigaba sokuqala, okuzenza zibe ukudla okuyi-superfood kwangempela. Inani lokudla okunomsoco lingahluka futhi lincike ezinhlotsheni ezihlukene zamahlumela, njengamahlumela kabhontshisi, amahlumela kakolweni, amahlumela amagremu amnyama, amahlumela e-lentil, amahlumela kabhontshisi wezinso, noma i-fenugreek amahlumela. 

Amahlumela anothile ngamavithamini A, C, E, no-K kanye namaminerali afana nensimbi, i-potassium ne-magnesium. Baphinde banikeze i-fiber yokudla enhle, amaprotheni, nama-antioxidants. Le phrofayili yezokudla okunomsoco yenza amahlumela abe isengezo esibalulekile kunoma yikuphi ukudla. 

Ngokwesilinganiso, inkomishi eyodwa yamahlumela aluhlaza iqukethe:

• Amakhalori: 257
• Amaprotheni: 7.7 gm
• I-carbohydrate: 6.2 g
• Imicu: 2 gm
• I-Vitamin C: 13.7 mg
• I-Vitamin K: 34.3 mcg

12 Izinzuzo Zezempilo Zokudla Amahlumela Nsuku Zonke

1. Isistimu Yamasosha omzimba Ethuthukisiwe: Amahlumela athuthukisa amasosha omzimba ngenxa yokuqukethwe kwawo kwevithamini C. Le vithamini ikhuthaza ukukhiqizwa kwamangqamuzana amhlophe egazi, adlala indima ebalulekile ekuthuthukiseni ukuzivikela komzimba ezifweni nasezifweni.
2. Ukugaya Okuthuthukisiwe: I-fiber equkethwe amahlumela ikhuthaza ukugaya ngokungeza inqwaba esitulweni nokuvimbela ukuqunjelwa. Amahlumela aqukethe ama-enzyme asiza ekuhlukaniseni ama-carbohydrate ayinkimbinkimbi namaprotheni, aqinisekise ukumuncwa kwezakhi ezisebenzayo.
3. Impilo Yenhliziyo Ethuthukisiwe: Amahlumela anobungani benhliziyo ngenxa yawo i-cholesterol ephansi kanye nokuqukethwe kwe-sodium. Futhi zicebile nge-potassium, esiza ukugcina amazinga omfutho wegazi enempilo. Ngaphezu kwalokho, ama-antioxidants asezihlumeni avikela inhliziyo nesistimu ye-vascular ekucindezelekeni kwe-oxidative futhi anciphise ingozi yezifo zenhliziyo.
4. Ukuvimbela Umdlavuza: Amahlumela angumthombo wemvelo we-phytochemical ovimbela ukukhula komdlavuza. Lezi zinhlanganisela ezisekelwe esitshalweni ze-bioactive zivimbela ukukhula kwamangqamuzana omdlavuza futhi zinciphise ama-radicals ayingozi emzimbeni, zehlise ubungozi bokuhlukahluka. izinhlobo zomdlavuza.
5. Ukulawulwa Kwesisindo: Kubandakanya amahlumela ekudleni kwakho kungasekela imizamo yokulawula isisindo. Anama-kilojoule aphansi futhi ane-fiber ephezulu, akugcina ugcwele isikhathi eside futhi anqande izifiso ezingenasidingo. Ngaphezu kwalokho, amahlumela aqukethe ama-enzyme akhuthaza i-fat metabolism, esiza ekunciphiseni isisindo.
6. Impilo Yesikhumba Ethuthukisiwe: Amahlumela anothile ngamavithamini nama-antioxidants, anikela esikhumbeni esinempilo. I-Vitamin C isiza ekukhiqizeni i-collagen, ikhuthaza ukunwebeka kwesikhumba, kuyilapho ama-antioxidants evikela ama-radicals mahhala, avimbele ukuguga ngaphambi kwesikhathi futhi agcine ukukhanya kwentsha.
7. I-Detoxification: Amahlumela anezakhiwo ezinhle kakhulu zokuqeda ubuthi ngenxa yokuqukethwe kwawo okuphezulu kwe-fiber. Benza lula ukunyakaza kwamathumbu njalo futhi basize ukuqeda ubuthi obuvela emzimbeni. Ukwengeza, amahlumela aqukethe izinhlanganisela zesulfure ezisekela izinqubo zokuqeda ubuthi besibindi.
8. Impilo Yamathambo: Amahlumela awumthombo omuhle kavithamini K, odlala indima ebalulekile empilweni yakho yamathambo kanye nokuminyana. Ukudla amahlumela njalo kungasiza ekuvimbeleni kwamathambo futhi ukhuthaze amathambo aqinile, anempilo.
9. Ukubona Okuthuthukisiwe: I-Vitamin A ekhona emahlumela iwenza abe nenzuzo ekugcineni umbono omuhle futhi ingavikela ekuwohlokeni kwe-macular okuhlobene neminyaka kanye nolwelwesi lwama-cataract.
10. Amazinga Kashukela Wegazi Alawulwayo: Amahlumela anenkomba ephansi ye-glycemic, okuwenza abe inketho ekhethwayo kubantu abane sikashukela noma labo abahlose ukulawula amazinga kashukela egazini. I-fiber kanye namaprotheni kumahlumela kusiza ukubambezela ukumuncwa kwe-glucose, kuvimbele ukukhuphuka kukashukela egazini.
11. Ukuvuvukala Okuncishisiwe: Amahlumela anezindawo zokulwa nokuvuvukala ngenxa yokuqukethwe kwawo okuphezulu kwe-antioxidant. Lawa ma-antioxidant asiza ukunciphisa ukuvuvukala emzimbeni, anciphise izimpawu zezimo ezifana ne-arthritis futhi akhuthaze inhlalakahle jikelele.
12. Umsebenzi Othuthukisiwe Wokuqonda: Amahlumela aqukethe izakhi ezifana ne-vitamin E ne-folate esekela impilo yobuchopho futhi ithuthukise ukusebenza kwengqondo. Ukusetshenziswa njalo kwamahlumela kungasiza ukuthuthukisa inkumbulo, ukugxila, nokugxilisa ingqondo.

Isiphetho

Amahlumela anezinzuzo eziningi zezempilo, okuhlanganisa ukuqinisa amasosha omzimba nokukhuthaza ukuncipha kwesisindo. Iphrofayili yabo yokudla okunomsoco nekhono lokusekela imisebenzi ehlukahlukene yomzimba ibenza babe isengezo esibalulekile kunoma yikuphi ukudla. Ngakho-ke, kungakhathaliseki ukuthi uwafafaza esaladini, uwaphonsa ku-stir-fry, noma uwahlanganise ku-smoothie, faka amahlumela ekudleni kwakho njalo futhi uvune izinzuzo ezishintsha ukuphila zokudla amahlumela nsuku zonke.

Imibuzo Evame Ukubuzwa

1. Ingakanani ukondleka kwamahlumela?

Izithombo ziqukethe inala yamavithamini A, C, E, no-K namaminerali afana nensimbi, i-potassium, ne-magnesium. Baphinde banikeze i-fiber yokudla enhle, amaprotheni, nama-antioxidants.

2. Amahlumela angawazuzisa kanjani amasosha omzimba?

Amahlumela aqukethe inqwaba kavithamini C. Uvithamini C ubalulekile ekukhiqizeni amangqamuzana amhlophe egazi, ngaleyo ndlela uthuthukisa ikhono lamasosha omzimba okulwa nezifo nezifo.

3. Ingabe amahlumela angasiza ekunciphiseni isisindo?

Ama-sprout anamakhalori aphansi futhi ane-fiber ephezulu, okuwenza abe isengezo esihle ekudleni okwehlisa isisindo. Basiza ukukugcina ugcwele isikhathi eside futhi bakhuthaze i-fat metabolism.

4. Ingabe amahlumela afaneleka kubantu abanesifo sikashukela?

Amahlumela anenkomba ephansi ye-glycemic futhi angasiza ekulawuleni amazinga kashukela egazini. Kodwa-ke, abantu abanesifo sikashukela badinga ukuqapha ubukhulu bengxenye yabo futhi baxhumane nochwepheshe bezokunakekelwa kwempilo.

5. Amahlumela angayithuthukisa kanjani impilo yesikhumba?

Amahlumela aqukethe amavithamini nama-antioxidants akhuthaza ukukhiqizwa kwe-collagen, okunomthelela esikhumbeni esinempilo. Aphinde avikele kuma-radicals mahhala, anciphisa ingozi yokuguga ngaphambi kwesikhathi.

Dt. Sunita

I-Dietitian

I-Gurunanak CARE Hospitals, Musheerabad, Hyderabad