Ubhontshisi Ukuphila Kwakho: Iphrotheni Esekelwe Esitshalweni Enama-Perks

Uhlu lwezinhlobo zobhontshisi obomisiwe ezitsheni zokhuni kanye namasaka e-burlap etafuleni lokhuni lasemaphandleni elinopelepele, ugalikhi, nezinongo. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Okuthathwayo Okubalulekile

• Ubhontshisi ugcwele amaprotheni asekelwe ezitshalweni, okwenza kube yindlela engcono kakhulu yokukhetha amaprotheni ezilwane.
• Zinikeza i-fiber ebalulekile yokudla, okubangela impilo engcono yokugaya ukudla.
• Ukudla ubhontshisi njalo kungasekela impilo yenhliziyo futhi kunciphise ingozi yezifo ezingamahlalakhona.
• Ubhontshisi uyasiza ekulawuleni amazinga kashukela egazini, okwenza kube kuhle kulabo abanesifo sikashukela.
• Lezi zitshalo ziyizithako ezisebenziseka kalula ezingafakwa kalula ezitsheni ezahlukene.
• Ukudla ubhontshisi kungaba yindlela engabizi kakhulu yokuthuthukisa ukudla kwakho konke.

Isingeniso Kubhontshisi Nenani Lawo Lokudla Okunomsoco

Ubhontshisi uyingxenye ebalulekile yokudla okuningi, okwaziwa ngezinzuzo zawo zokudla okunempilo. Ucebile ngamaprotheni, i-fiber, i-iron, namavithamini. Isilinganiso sesigamu senkomishi yobhontshisi sinikeza i-fiber eningi yokudla, esiza ekugayeni nasekuphileni kahle kwamathumbu.

Ubhontshisi nawo unamafutha agcwele aphansi, okwenza kube ukukhetha okuhle kokudla okunempilo. Unikeza izinzuzo zemifino namaprotheni, konke kusephaketheni elinamakhalori aphansi. Lokhu kwenza ubhontshisi ube yinto ebalulekile kunoma yikuphi ukudla, okukhanga abantu abadla imifino kanye nabathandi bezempilo ngokufanayo.

Okuqukethwe Okuphezulu Kwamaprotheni Kubhontshisi

Ubhontshisi ungumthombo omuhle kakhulu wamaprotheni asekelwe ezitshalweni. Aphelele kunoma ubani ongadli imikhiqizo yezilwane. Uhlobo ngalunye lobhontshisi lunamaprotheni amaningi, okukusiza ukuhlangabezana nezidingo zakho zansuku zonke. Isibonelo, ubhontshisi omnyama unamagremu angaba ngu-6.9 eprotheyini ekukhonzeni okungu-100-gram.

Ubhontshisi wodwa awunawo wonke ama-amino acid adingekayo ukuze uthole amaprotheni aphelele. Kodwa, ukuwaxuba nokusanhlamvu noma amantongomane kwenza ukudla okuphelele. Lokhu kuhle kakhulu kubantu abadla imifino kanye nabantu abangadli inyama abafuna amaprotheni.

Ukudla ubhontshisi kwenza ukudla kwakho kube mnandi futhi kube nokudla okunempilo. Kunamaprotheni amaningi, okuyinto enhle empilweni yakho. Ubhontshisi uyakusiza ukuthi uhlale uphilile futhi uzizwe kahle.

Okuqukethwe Okucebile Kwefayibha: Isihluthulelo Sempilo Yokugaya Ukudla

Ubhontshisi ugcwele i-fiber, okuyinto enhle kakhulu empilweni yakho yokugaya ukudla. Ukudla ukudla okune-fiber eningi, njengobhontshisi, kusiza ukugcina ukuhamba kwakho kwamathumbu kujwayelekile. Lokhu kuvimbela ukuqunjelwa.

Ubhontshisi omnyama, isibonelo, unamagremu angu-8 e-fiber esiphakejini esisodwa. Le fibre ilungele impilo yamathumbu akho. Isiza ekukhuliseni amabhaktheriya amahle emathunjini akho. Amabhaktheriya amahle emathunjini ayisihluthulelo sokugaya ukudla kahle nokumunca izakhamzimba.

I-fibre yenza okungaphezu nje kokukugcina ujwayelekile. Iphinde isize ukwehlisa amazinga e-cholesterol. Ukwengeza ubhontshisi ekudleni kwakho kungenza uhlelo lwakho lokugaya ukudla lube nempilo. Uhlelo lokugaya ukudla olunempilo lubalulekile empilweni yakho iyonke.

Ukudla okune-fiber ephezulu okuhlanganisa ubhontshisi, isinkwa, imbewu ye-chia, i-oats, nemifino etafuleni lamapulangwe. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ubhontshisi Nempilo Yenhliziyo

Ukudla ubhontshisi kungathuthukisa kakhulu impilo yenhliziyo. Izifundo eziningi zibonisa ukuthi ukudla ubhontshisi kuvame ukwehlisa ingozi yesifo senhliziyo. Ubhontshisi ugcwele i-fiber, amaprotheni, namavithamini akusiza ukuthi uhlale uphilile.

Ubhontshisi muhle kakhulu ekulawuleni amazinga e-cholesterol. Ukushintshela kubhontshisi kusuka enyameni enamafutha kungathuthukisa amafutha egazini lakho. Lokhu kungaholela ekunciphiseni i-cholesterol "embi", okuyingozi enkulu yesifo senhliziyo.

Ubhontshisi nawo ugcwele i-fiber, okuyinto enhle enhliziyweni yakho. I-fiber isiza ukususa i-cholesterol embi egazini lakho. Lokhu kunganciphisa amathuba akho okuhlaselwa yinhliziyo. Ukwengeza ubhontshisi ekudleni kwakho kungenza ukudla kwakho kunambitheke kangcono futhi kuvikele inhliziyo yakho.

Ukukhuthaza Amazinga Kashukela Egazini Anempilo Ngobhontshisi

Ukwengeza ubhontshisi ekudleni kwakho kungasiza ukugcina amazinga kashukela egazini ephilile. Ubhontshisi ugcwele i-fiber nama-carbohydrate ayinkimbinkimbi. Lezi zakhamzimba zikhipha kancane kancane i-glucose egazini lakho. Lokhu kukhishwa kancane kungcono ekulawuleni isifo sikashukela kunokudla okufana nelayisi namazambane.

Ukudla ubhontshisi njalo kunganciphisa ingozi yokuthola isifo sikashukela sohlobo 2. Ubhontshisi unenkomba ephansi ye-glycemic. Lokhu kusho ukuthi awubangeli ushukela wegazi ukhuphuke ngokushesha. Kunalokho, unikeza amandla aqinile usuku lonke, okusiza ukuthi imetabolism yakho ihlale iphilile.

Ubhontshisi muhle kakhulu ngaphezu kokulawula ushukela wegazi. Wengeza ukuhlukahluka ekudleni kwakho. Ungawasebenzisa kumasaladi, amasobho, noma njengesitsha sokudla esiseceleni. Ukufaka ubhontshisi ekudleni kwakho kuyindlela ehlakaniphile yokuthuthukisa impilo yakho nokuphatha kahle isifo sikashukela.

Indlela Ubhontshisi Osekela Ngayo Ukuphathwa Kwesisindo

Ubhontshisi uwusizo olukhulu ekulawuleni isisindo sakho. Ugcwele i-fiber, okwenza uzizwe usuthi isikhathi eside. Lokhu kungakusiza ukuthi udle kancane futhi ugcine amakhalori akho ephansi.

Ukudla ubhontshisi kungasiza kakhulu ekulawuleni isisindo. Abantu abadla ubhontshisi bavame ukuba nesisindo somzimba esiphansi kanye nezinqe ezincane. Ubhontshisi uyingxenye ebalulekile yokudla okuningi okuhloselwe ukwehlisa isisindo ngoba kukusiza uzizwe usuthi.

Ipuleti lezinso, elimnyama, i-pinto, kanye nobhontshisi we-garbanzo elinesipuni nenkomishi yokulinganisa phezu kwetafula lokhuni. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ubhontshisi Njengesikhungo Samandla Sokulwa Nokusha Kwe-Antioxidant

Ubhontshisi ungumthombo omuhle wama-antioxidants, njenge-polyphenols. Lokhu kusiza ekulweni nama-free radicals. Ama-free radicals angalimaza imizimba yethu, kodwa ama-antioxidants ayawavimba. Lokhu kwenza ubhontshisi ube muhle empilweni yethu.

Ubhontshisi usiza ukugcina izinhliziyo zethu ziphilile futhi usekele ukuguga kahle. Uphinde uqinise amasosha omzimba ethu. Ukwengeza izinhlobo ezahlukene zobhontshisi ekudleni kwakho kwenza ukudla kwakho kube okunomsoco futhi kube mnandi.

I-Folate Nokubaluleka Kwayo Kubhontshisi

Ubhontshisi uyindlu enamandla uma kukhulunywa nge-folate, i-vithamini B ebalulekile. Lesi sakhi siyisihluthulelo sokwenziwa nokulungiswa kwe-DNA. Kubalulekile ukuthi amangqamuzana ethu asebenze kahle.

Abesifazane abakhulelwe bathola inzuzo enkulu nge-folate. Kuyasiza ekuvimbeleni ukukhubazeka kwe-neural tube ezinganeni. Ukudla ubhontshisi kuyindlela enhle yokuthola i-folate eyanele.

Isibonelo, amagremu ayi-100 e-edamame enamagobolondo anama-microgram angu-311 e-folate. Lokhu kubonisa ukuthi ubhontshisi unomsoco kangakanani. Ukudla ubhontshisi njalo kukhulisa amazinga akho e-folate futhi kuthuthukisa impilo yakho.

Lokhu kudla okucebile ngezakhamzimba kulula ukukufaka ezitsheni eziningi. Kwenza ukudla kungabi nje kuphela okunempilo kodwa futhi kube mnandi.

Ubhontshisi Nokuvimbela Umdlavuza

Ukuxhumana phakathi kokudla kanye nempilo kucacile, kunendima enkulu ekulweni nomdlavuza. Ubhontshisi awugcini nje ngokuba muhle kuwe; uyasiza ekunciphiseni ingozi yomdlavuza we-colonectal. Okuqukethwe kwawo okuphezulu kwe-fiber kuyisihluthulelo sokugcina uhlelo lwakho lokugaya ukudla luphilile, okuyinto ebalulekile ekuvimbeleni umdlavuza.

Izifundo zibonisa ukuthi ukudla i-fiber eningi kunganciphisa ingozi yomdlavuza we-colonectal. Ubhontshisi uyakusiza ukuthi ukhululeke njalo futhi usekele amagciwane amahle amathumbu. Lokhu kuholela ekugayweni okungcono kanye nempilo iyonke.

Ukukhuluphala ngokweqile kuyingozi enkulu yomdlavuza eminingi. Ukufaka ubhontshisi ekudleni kwakho kungasiza ekulawuleni isisindo. Kukwenza uzizwe usuthi futhi kunciphise amakhalori. Ubhontshisi kulula ukuwufaka ezitsheni eziningi, okwenza ube ukukhetha okuhle kwendlela yokuphila enempilo nokulwa nomdlavuza.

Ukuthuthukisa Impilo Yamathumbu Ngobhontshisi

Ubhontshisi ulungele ukudla, usiza kakhulu impilo yamathumbu akho. Ugcwele i-fiber, esiza amagciwane amahle ukuba akhule esiswini sakho. Lawa magciwane amahle abalulekile ekugayweni kokudla nasekutholeni izakhamzimba, okwenza ukugaya kwakho kube ngcono.

Amanye amabhontshisi, njengobhontshisi omnyama, enza ulwelwesi lwamathumbu akho luqine. Lokhu kusiza ukuvimbela izifo emathunjini akho. Ukudla amabhontshisi kuvame ukusiza amathumbu akho ahlale ephilile, egcwele amabhaktheriya amahle.

Ubhontshisi: Isithako Esisebenziseka Kakhulu Ekudleni Kwakho

Ubhontshisi ungenza noma yikuphi ukudla kube nempilo futhi kunambitheke kangcono. Uyisithako esibalulekile ezitsheni eziningi. Ukupheka ngobhontshisi kuthuthukisa kokubili ukunambitheka kanye nokudla okunempilo.

Ubhontshisi muhle kakhulu ezindleleni zokupheka eziningi. Ungawengeza ku:

• Izitshulu eziqinile zokwengeza ukuthungwa kanye namaprotheni.
• Amasobho anempilo afudumezayo ngezinsuku ezibandayo.
• Amasaladi aqabulayo, anikeza ukuthosa okwanelisayo.
• Izitsha eziseceleni, uthatha ukudla kwakho ukukuyisa ezingeni elilandelayo.

Zama ukuhlafuna ubhontshisi ukuze uthole ama-dips afana ne-hummus. Kuyisengezo esimnandi kuma-appetizer akho. Noma, uwaxube nama-veggie burger ukuze uthole inketho enambithekayo nengenanyama. Ubhontshisi uguquguqukayo kakhulu, okwenza kube lula ukudla kahle nokujabulela ukunambitheka okuhlukile.

Izinzuzo Zezomnotho Zokudla Ubhontshisi

Ukwengeza ubhontshisi ekudleni kwakho kungukongela imali. Ashibhile kakhulu, okwenza abe mahle kulabo abafuna ukudla kahle kodwa abangafuni ukuchitha imali eningi. Ubhontshisi ugcwele izakhamzimba namaprotheni, kodwa ubiza kancane kakhulu kunenyama.

Lokhu kusho ukuthi imindeni enesabelomali esincane ingadla kahle ngaphandle kokusebenzisa imali eningi kakhulu. Ubhontshisi uyabasiza ukuba bonge imali ngenkathi begcina imizimba yabo iphilile.

Ukusebenzisa ubhontshisi ekudleni kwakho kunganciphisa izindleko. Nazi ezinye izindlela ubhontshisi ongasiza ngazo isikhwama sakho semali:

• Ubhontshisi ungangena esikhundleni senyama ezindleleni zokupheka eziningi, okuzokongela imali ekudleni.
• Zihlala isikhathi eside, ngakho-ke ungazithenga ngobuningi bese wonga kakhulu.
• Ubhontshisi unezinto eziningi ezisetshenziswayo futhi ungasetshenziswa ezitsheni eziningi. Lokhu kukusiza ukuthi uhlele ukudla kangcono futhi uchithe ukudla okuncane.

Ubhontshisi awugcini nje ngokuba muhle esikhwameni sakho; futhi muhle nasempilweni yakho. Usiza imindeni ukuthi ilungiselele ukudla okumnandi nokunempilo ngaphandle kokuchitha imali eningi. Ukukhetha ubhontshisi kuyisinyathelo esihlakaniphile sanoma ubani ofuna ukudla kangcono ngenkathi egcina imali yakhe ilawulwa.

Ubhontshisi omusha onobhontshisi osemathinini kanye nengemuva lepulazi elibonisa ukufinyeleleka nokusimama. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Izinhlobo Ezivamile Zobhontshisi Nezinzuzo Zazo

Ubhontshisi uyinto eyinhloko emasikweni amaningi. Uyathandwa ngenxa yokunambitheka kwawo kanye nezinzuzo zezempilo. Izinhlobo ezidumile kakhulu ubhontshisi omnyama, ubhontshisi wezinso, ubhontshisi we-pinto, kanye nobhontshisi we-garbanzo. Uhlobo ngalunye lunezici ezihlukile zokudla okunempilo ezenza zibe zinhle kakhulu ekudleni okulinganiselayo.

Ubhontshisi omnyama ugcwele amaprotheni ne-fiber. Usiza ekugayeni ukudla kanye nempilo yemisipha. Ubhontshisi wezinso unokunambitheka okunamandla futhi ucebile nge-iron kanye ne-folate. Lezi zakhamzimba ziyisihluthulelo samandla kanye nokusebenza kwamaseli.

Ubhontshisi be-Pinto bunokwakheka okukhilimu futhi bugcwele ama-antioxidants. Lawa ma-antioxidants alwa nokucindezeleka kwe-oxidative emzimbeni. Ubhontshisi be-Garbanzo, owaziwa nangokuthi ama-chickpeas, ayakwazi ukusetshenziswa ezindaweni eziningi. Agcwele amavithamini namaminerali alungele inhliziyo.

Lezi zibhontshisi ezivamile zingafakwa esobho, kumasaladi, noma zidliwe zodwa. Zenza ukudla kunambitheke kangcono futhi kunempilo. Ukudla izinhlobo ezahlukene zobhontshisi nsuku zonke kungenza ukudla kwakho kube okulinganiselayo. Lokhu kuholela ezinzuzweni eziningi zezempilo kuwo wonke umuntu.

Amathiphu Okupheka Nokufaka Ubhontshisi

Ukupheka ubhontshisi kahle kwenza kube lula ukuwugaya futhi kube mnandi. Ukucwilisa ubhontshisi owomile ubusuku bonke kunciphisa isikhathi sokupheka kanye negesi. Ubhontshisi osemathinini uyashesha futhi kulula, kodwa ukuwuhlanza kunganciphisa i-sodium.

Ukwengeza ubhontshisi ekudleni kulula futhi kuyazuzisa. Nazi ezinye izeluleko:

• Faka ubhontshisi esobho nasezitshulwini ukuze uthole amaprotheni engeziwe kanye ne-fiber.
• Faka ubhontshisi kumasaladi ukuze uthole ukudla okunomsoco.
• Sebenzisa ubhontshisi njengokugcwalisa ama-tacos noma ama-burrito ekudleni kokugcwalisa.
• Hlanganisa ubhontshisi ube amasoso ukuze uthole ukuthungwa okukhilimu ngaphandle kobisi.

Qala kancane ngobhontshisi ukuze ugweme izinkinga zokugaya ukudla. Zama izinhlobo ezahlukene ukuthola ukunambitheka okusha kanye nokuthungwa.

Izinhlobonhlobo ezimibalabala zikabhontshisi zihlelwe ngobunono kungemuva elithambile. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Isiphetho

Ukwengeza ubhontshisi ekudleni kwakho kunezinzuzo ezinhle kakhulu zempilo. Kusiza ekugayweni kokudla futhi kusekela impilo yenhliziyo. Kuphinde kwehlise ingozi yomdlavuza othile.

Ubhontshisi kulula ukuwufaka ekudleni okuningi. Ungawufaka kumasaladi, amasobho, noma njengeprotheni yokudla okuyinhloko. Ugcwele izakhamzimba futhi ungabizi.

Ubhontshisi muhle kakhulu kunoma yikuphi ukudla, kusukela ekudleni okusekelwe ezitshalweni kuya ekudleni komndeni. Benza ukudla okunempilo kube lula futhi kujabulise. Ukufaka ubhontshisi ekudleni kwakho kuyisinqumo esihlakaniphile sempilo yakho.

Ukufunda Okuqhubekayo

Uma ukujabulele lokhu okuthunyelwe, ungaphinda uthande lezi ziphakamiso:

• Izacile, Iluhlaza, futhi Igcwele Amandla: Izinzuzo Zezempilo zamaLeeks
• Kusuka ku-detox kuya ekugayeni: izinzuzo ezimangalisayo zezempilo ze-lemons
• Ukusuka Emaqabungeni Kuya Ekuphileni: Ithiye Liyiguqula Kanjani Impilo Yakho