I-Lean, eluhlaza futhi egcwele ubhontshisi: amandla ezempilo kabhontshisi oluhlaza

Ubhontshisi oluhlaza uhlelwe etafuleni lokhuni lasemaphandleni ekukhanyeni kwemvelo okuthambile. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ubhontshisi oluhlaza uyaziwa ngokuqukethwe kwawo kwefayibha. Le fayibha isiza ukugaya ukudla futhi inganciphisa ingozi yomdlavuza wamathumbu amakhulu. Ukuphekwa ngamafutha omnqumo esikhundleni sokubilisa kusiza ukugcina izakhamzimba eziningi. I-folate ne-potassium yazo kuyasiza nasekucindezelweni kwegazi, kanti izakhamzimba zazo ezitholakala ezilwaneni zivikela ezifweni ezingamahlalakhona.

Ukujabulela ubhontshisi oluhlaza ezidlweni zakusihlwa zamaholide noma ekudleni kwansuku zonke kuthuthukisa umsoco wakho. Kuyindlela elula yokuthuthukisa ukudla kwakho.

Okuthathwayo Okubalulekile

• Ubhontshisi oluhlaza yimifino enama-calorie aphansi enenani eliphezulu lokudla okunomsoco.
• Zicebile ngama-antioxidants afana ne-vitamin C kanye ne-beta-carotene.
• I-fibre ekubhontshisi oluhlaza ikhuthaza impilo yamathumbu futhi inganciphisa ingozi yomdlavuza wamathumbu amakhulu.
• I-Potassium ne-folate kusekela impilo yenhliziyo kanye nomfutho wegazi.
• Izindlela zokupheka ezifanele njengokusebenzisa uwoyela womnqumo zikhulisa ukugcinwa kwezakhamzimba.

Kuyini Ubhontshisi Oluhlaza? Isingeniso Esifushane

Ubhontshisi oluhlaza, owaziwa nangokuthi ubhontshisi oluhlaza kanye nobhontshisi oluhlaza, ungowezinhlobo ze-Phaseolus vulgaris. Le mifino ethambile ikhiwa isencane ukuze ihlale iluhlaza. Azihlali ziluhlaza; zingaba phuzi (ubhontshisi we-wax) noma onsomi. Ngokungafani nobhontshisi obomisiwe, ama-pod awo adliwa emisha, ngaphambi kokuba imbewu engaphakathi ikhule ngokugcwele.

• Ubhontshisi wasehlathini uhlala uqinile, ufinyelela ubude obungamamitha amabili ngaphandle kokusekelwa.
• Ubhontshisi obuyi-pole ukhuphukele phezulu, udinga ama-trellises ukuze usekele.

Lezi zitshalo zemifino zivela eMelika futhi sezilinywe iminyaka engu-7,000. Indlela yokulima i-Three Sisters yayihlanganisa nommbila ne-squash, isebenzisa isikhala kanye nezakhamzimba. Izinhlobo zesimanje, njengobhontshisi ongenazintambo ka-1894, zenze kwaba lula ukuzipheka ngaphandle kokususa izintambo ezinezintambo. Namuhla, iShayina ikhiqiza kakhulu, ngamathani ayizigidi ezingu-18 ngo-2020—77% wenani lomhlaba. E-US, iWisconsin ingumlimi ohamba phambili, ilandelwa yiNew York neFlorida.

Kusukela ezikhathini zasendulo kuze kube namuhla, ubhontshisi oluhlaza uyintandokazi emakhishini emhlabeni jikelele. Umlando wawo, ukuhlukahluka kwawo, kanye nokukhula okubanzi kuwenza ube yintandokazi yomhlaba wonke.

Iphrofayili Yokudla Okunomsoco Kabhontshisi Oluhlaza

Ubhontshisi oluhlaza ugcwele izakhamzimba futhi unama-calories aphansi. Isilinganiso sendebe eyodwa sinama-calories angu-16 kuphela. Aphelele kulabo ababukela ukudla kwabo ama-calories. Lawa ma-pod amade, amancane ayisinqumo esihle sokudla okulinganiselayo ngaphandle kwama-calories amaningi kakhulu.

• Amaprotheni: 1 gram
• Ama-carbohydrate: amagremu ama-3 (kufaka phakathi i-fiber engu-1g kanye noshukela wemvelo ongu-2g)
• Amafutha: 0 amagremu

Ubhontshisi oluhlaza ulungele ukulawula isisindo ngoba unama-calories aphansi. Uhlinzeka ngenani elifanele lezakhamzimba ukuze uhlale ugcwele. Ngaphezu kwalokho, une-fiber yokusiza ekugayweni kokudla kanye noshukela omncane wokugcina ushukela egazini uzinzile.

Kungakhathaliseki ukuthi ukhetha okusha, okuqandisiwe, noma okusemathinini (qaphela okuqukethwe yi-sodium kubhontshisi osemathinini), ubhontshisi oluhlaza uyasebenziseka futhi usiza ukugcina amakhalori ephansi.

Okuqukethwe Okumangalisayo Kwefayibha Kubhontshisi Oluhlaza

Ubhontshisi oluhlaza uyimithombo enamandla yefayibha. Inkomishi eyodwa yobhontshisi oluhlaza ophekiwe ikunikeza amagremu angu-4 efayibha. Uyisinqumo esihle kakhulu sokuhlangabezana nomgomo wefayibha wansuku zonke we-USDA wamagremu angu-25–38.

Kokubili i-fibre encibilikayo nengancibiliki kubhontshisi oluhlaza kuthuthukisa impilo yakho. I-fibre encibilikayo isiza ukwehlisa i-cholesterol ye-LDL, okuyinto enhle enhliziyweni yakho. I-fibre engancibiliki yenza indle yakho ibe nzima, isiza ekugayeni ukudla futhi ivimbele ukuqunjelwa.

• I-fibre encibilikayo ibopha i-cholesterol, isiza empilweni yenhliziyo ngokunciphisa amazinga e-LDL.
• I-fiber enganyibiliki yengeza inqwaba endle, isekela impilo yokugaya ukudla futhi ivimbele ukuqunjelwa.

Ubhontshisi oluhlaza uphumelela kakhulu ngenxa yemicu yawo emibili. I-fibre encibilikayo isiza inhliziyo yakho ngokwehlisa i-cholesterol. I-fibre engancibiliki igcina ukugaya kwakho kujwayelekile. Ngaphezu kwalokho, ine-FODMAP ephansi, okwenza kube lula ukugwinya isisu esibucayi.

Ubhontshisi oluhlaza nawo muhle ekuphatheni amazinga kashukela egazini. Wehlisa ukumuncwa kwama-carbohydrate. Ukuwapheka, njengokuwapheka ngomusi noma ukuwabilisa, kwenza kutholakale i-fiber eningi kunokuwadla eluhlaza.

Ukuhlanganisa ubhontshisi oluhlaza nokunye ukudla okune-fiber ephezulu njenge-oats noma amajikijolo kukhulisa izinzuzo zako. Isibonelo, inkomishi eyodwa yobhontshisi ophekiwe ikunikeza u-10% wezidingo zakho zansuku zonke ze-fiber. Lokhu kuhambisana kahle nokudla okulinganiselayo.

Ubhontshisi oluhlaza awunawo amafutha futhi unama-calories angu-44 kuphela ngokuphakelwa ngakunye. Futhi ucebile nge-vitamin C kanye ne-vitamin K. Lawa mavithamini asekela amathambo akho kanye nesistimu yomzimba yokuzivikela. Kungakhathaliseki ukuthi uyawapheka, uyawagaya, noma uyawabilisa, khetha ubhontshisi omusha ngaphezu kwebhodwe ukuze ugweme i-sodium eyengeziwe.

Ukuvala ubhontshisi oluhlaza osanda kuvunwa okubonisa imininingwane yefayibha emihle ngaphansi kokukhanya okuthambile. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Amavithamini Abalulekile Atholakala Kubhontshisi Oluhlaza

Ubhontshisi oluhlaza ugcwele amavithamini amahle empilweni yakho. Inkomishi eyodwa yobhontshisi oluhlaza eluhlaza inezakhamzimba eziningi. Lokhu kufaka phakathi i-vitamin C, i-vitamin K, i-vitamin A, kanye ne-folate.

Lawa mavithamini asiza ukukhulisa amasosha omzimba wakho, aqinise amathambo akho, futhi agcine amangqamuzana akho ephilile.

• I-Vitamin C: Le antioxidant isekela amasosha omzimba kanye nokukhiqizwa kwe-collagen, isiza ukuphulukiswa kwamanxeba kanye nempilo yesikhumba.
• I-Vitamin K: Ibalulekile ekuqineni kwegazi nasekuphileni kwamathambo, iyasiza ekuvimbeleni ukuqhekeka kwamathambo, ngisho nakubantu abadala.
• I-Vitamin A: Ibalulekile ekuboneni, ekusebenzeni komzimba, nasekukhuleni kwamaseli, iqinisa ukuzivikela ezifweni.
• I-Folate: Ibalulekile kubantu abakhulelwe, lesi sakhi sinciphisa izingozi zokukhubazeka kwe-neural tube ezinganeni ezisakhula.

Ubhontshisi oluhlaza nawo unenani elincane le-thiamin, i-niacin, kanye ne-vithamini B-6. Lokhu kusekela ukusebenza kahle kwamandla kanye nokusebenza kwezinzwa. I-Vitamin E yengeza ukuvikelwa okwengeziwe kwe-antioxidant ekulimaleni kwamangqamuzana.

Kubantu abakhulelwe, inani le-folate ngendebe ngayinye lisiza ekuhlangabezaneni nezidingo zansuku zonke.

Khuluma njalo nomhlinzeki wezempilo ngaphambi kokwandisa inani le-vitamin K uma uthatha imithi yokunciphisa igazi njenge-warfarin.

Okuqukethwe Kwamaminerali: Kusukela Ku-Iron Kuya Ku-Potassium

Ubhontshisi oluhlaza ugcwele amaminerali abalulekile ukuze uhlale uphilile. Aqukethe i-manganese, i-potassium, kanye ne-iron. Inkomishi ngayinye iyindlu enamandla yezakhamzimba ezithuthukisa imetabolism, ziqinise amathambo, futhi zithuthukise impilo iyonke.

• I-Manganese isiza ngamandla, impilo yamathambo, kanye nokulwa nokulimala kwamangqamuzana.
• I-Potassium ibalulekile ekucindezelweni kwegazi kanye nokusebenza kwemisipha. Igcina uketshezi lulinganisela futhi isiza ngezimpawu zemizwa, isekele inhliziyo yakho kanye nokugeleza kwegazi.
• I-iron iyadingeka ukusiza amangqamuzana abomvu egazi ukuthi athwale umoya-mpilo. Lokhu kwenza ubhontshisi oluhlaza ube ukukhetha okuhle kwe-iron evela ezitshalweni.
• I-Calcium ne-Phosphorus: Zizonke zibalulekile emathanjeni aqinile.
• I-magnesium iyasiza ekusebenzeni kwezinzwa nemisipha.
• I-Zinc iqinisa amasosha omzimba wakho futhi isiza amanxeba ukuba aphole.

I-fibre namavithamini kabhontshisi oluhlaza kwengeza inani lawo lokudla okunempilo. Kuhle kakhulu empilweni yenhliziyo kanye nokuqina kwamathambo. Zama ukukubhaka, ukuphekwa ngomusi, noma kumasaladi ukuze wengeze izakhamzimba ezengeziwe ekudleni kwakho.

Ama-Antioxidants Kubhontshisi Oluhlaza kanye Nomphumela Wawo

Ubhontshisi oluhlaza ugcwele ama-antioxidants avikela umzimba wakho kuma-free radicals. Lawa ma-molecule ayingozi angalimaza amangqamuzana futhi andise izingozi zezifo. Ama-compound abalulekile afaka ama-flavonols afana ne-quercetin ne-kaemferol, alwa nokuvuvukala kanye nokucindezeleka kwe-oxidative.

• I-Quercetin inciphisa ubuhlungu be-arthritis nokuvuvukala.
• I-Kaemferol ikhombisa imiphumela yokulwa nomdlavuza ezifundweni zelebhu.
• I-Chlorophyll, umbala otholakala kubhontshisi oluhlaza, ingase inciphise ukukhula kwesimila kodwa idinga ucwaningo olwengeziwe.

Ama-free radical ahlotshaniswa nokuguga kanye nezifo ezifana nesifo senhliziyo. Ama-antioxidants akubhontshisi aluhlaza awaqeda amandla, anciphise izingozi zezifo ezingamahlalakhona. Imiphumela ye-Quercetin yokulwa nokuvuvukala inciphisa ubuhlungu bamalunga, kuyilapho imiphumela yelebhu ye-kaemferol ikhombisa ukuvimbela umdlavuza.

Khetha ubhontshisi oluhlaza omusha noma oqandisiwe ukuze ugcine ama-antioxidants. Ukupheka ngokweqile kunciphisa izinzuzo zawo, ngakho-ke zipheke ngomusi noma uzithose kancane. Lezi zakhamzimba zisebenza ndawonye ukusekela amasosha omzimba kanye nempilo yesikhathi eside, okwenza ubhontshisi oluhlaza ube yinto ehlakaniphile yokudla.

Ukuvala ubhontshisi obuhlaza obuqhakazile onokwakheka okuningiliziwe ngaphansi kokukhanya kwemvelo okuthambile. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Indlela Ubhontshisi Oluhlaza Osekela Ngayo Impilo Yenhliziyo

Ubhontshisi oluhlaza luhle enhliziyweni yakho ngenxa yengxube yawo ekhethekile yezakhamzimba. Lune-fibre encibilikayo esiza ukususa i-cholesterol embi emzimbeni wakho. Lune-sodium ephansi ngokwemvelo, okuyinto enhle kakhulu ekugcineni umfutho wegazi lakho ulawulwa (qaphela ukuthi i-sodium eyengeziwe kubhontshisi osemathinini ifakiwe).

Ubhontshisi oluhlaza nawo ugcwele i-potassium, esiza ukulinganisela i-sodium emzimbeni wakho. Kwenza imithambo yegazi yakho ikhululeke futhi yehlise umfutho wegazi lakho. Ngaphezu kwalokho, ane-folate, esiza ukwehlisa i-compound ebizwa ngokuthi i-homocysteine, ehlobene nesifo senhliziyo.

Izifundo zibonisa ukuthi ukudla ukudla okucebile nge-folate kunganciphisa umfutho wegazi wakho ngamaphuzu angu-1-2. Lokhu kuhambisana nalokho okunconywa yi-American Heart Association.

• I-fibre encibilikayo yehlisa i-LDL cholesterol ngamaphesenti afinyelela ku-10 uma idliwa nsuku zonke ngamagremu angu-5.
• Okuqukethwe kwe-potassium kuvimbela imiphumela ye-sodium, kunciphisa ukucindezeleka emithanjeni yegazi
• Ama-antioxidants afana ne-vitamin C alwa nokuvuvukala okulimaza imithambo yegazi

Ukudla ubhontshisi oluhlaza njalo kungasiza inhliziyo yakho ngezindlela eziningi. Kugcwele izakhamzimba ezinhle enhliziyweni yakho. Futhi kuncane ngamakhalori, okwenza kube ukukhetha okuhle kokudla okunempilo.

Ubhontshisi oluhlaza ulungele ukungezwa kumasaladi noma njengesitsha esiseceleni. I-fiber ne-potassium yawo kusiza ukugcina umfutho wegazi lakho kanye namazinga e-cholesterol kulawuleka. Lokhu kuwenza abe ukukhetha kwemvelo kokudla okunempilo kwenhliziyo.

Ukulawulwa Kobhontshisi Oluhlaza kanye Noshukela Wegazi

Ubhontshisi oluhlaza uwukudla okulungele isifo sikashukela ngenxa yenkomba yawo ephansi ye-glycemic. Unenkomba ye-glycemic engu-15-20. Lokhu kusho ukuthi ukhipha ushukela kancane, ugweme ukunyuka kweglucose egazini ngokuzumayo. Ulungele ukugcina amazinga kashukela egazini likabhontshisi oluhlaza elawulwa.

Isabelo esingamagremu ayi-100 sinamagremu ayi-7 kuphela ama-carbohydrate kanye namagremu angu-3.4 e-fiber. Le fibre inciphisa ukugaya kwama-carbohydrate.

• Umthelela We-Glycemic: Inkomba ye-glycemic ephansi (15-20) yehlisa ukunyuka kukashukela egazini.
• Amandla e-Fiber: 3.4g ye-fiber nge-100g ibamba ushukela, ibambezele ukumuncwa kwe-glucose.
• Ukusekelwa Kwezakhamzimba: I-Vitamin C ne-Vitamin K kuthuthukisa impilo ye-metabolic.

I-fibre encibilikayo kubhontshisi oluhlaza isebenza njengejeli. Ibamba ushukela, inciphise ukungena kwawo egazini. Lokhu kukhishwa kwe-glucose okuqhubekayo kusiza ukugcina amazinga amandla eqinile futhi kunciphisa ukunxanela ukudla.

Ukudla ubhontshisi oluhlaza njalo kusiza ukulawula amazinga kashukela egazini ngokuhamba kwesikhathi. Hlanganisa namaprotheni angenamafutha noma amafutha anempilo ukuze ulawule amazinga kashukela egazini. Iphrofayili yabo yezakhamzimba ihambisana neziqondiso zokudla zokuphathwa kwesifo sikashukela, inikeza amavithamini namaminerali ngaphandle kokuthinta ukuqina kukashukela egazini.

Ukukhetha Nokugcina Ubhontshisi Oluhlaza Obusha

Ukukhetha ubhontshisi oluhlaza oluhlaza okulungile kubalulekile. Funa ubhontshisi oluhlaza okhanyayo futhi oqinile. Gwema ubhontshisi onemibimbi noma amabala athambile. Lezi zimpawu zisho ukuthi ubhontshisi awumusha.

Ubhontshisi obuhle kakhulu buqothuka kahle uma bugobile. Lokhu kukhombisa ukuthi busezingeni eliphezulu kakhulu.

• Funa ama-pod abushelelezi, angenasici futhi angenawo umbala oshintshile.
• Khetha ubhontshisi obukhulu obulinganayo ukuze uthole imiphumela yokupheka elinganayo.

Ukuze ugcine ubhontshisi oluhlaza usha, gcina kahle. Beka ubhontshisi ongagezwanga esikhwameni sepulasitiki esinezimbobo noma isitsha esiphefumulayo. Faka ithawula lephepha ukuze umunce umswakama. Ngale ndlela, ubhontshisi uhlala usha izinsuku eziyisikhombisa.

Geza ubhontshisi ngaphambi nje kokusebenzisa ukuvimbela umswakama. Ubhontshisi obuluhlaza obusha bungcono kakhulu kusukela ngoMeyi kuya ku-Okthoba. Kodwa, ungabuthola ezitolo unyaka wonke.

Uma uqandisa ubhontshisi, qale uwubeke efrijini. Bese uwugcina ezikhwameni ezingangeni moya kuze kube unyaka. Ungagcini ubhontshisi eduze kwezithelo ezifana nama-apula noma ubhanana. Igesi ye-ethylene evela kulezi zithelo ingenza ubhontshisi ubole ngokushesha.

Hlola ubhontshisi ukuthi uqine futhi unombala ukuze uthole ukunambitheka okuhle kakhulu kanye nezakhamzimba. Ukugcinwa kahle kugcina amavithamini kubhontshisi isikhathi eside. Landela lawa macebiso ukuze ujabulele ubhontshisi oqinile futhi onomsoco unyaka wonke.

Ubhontshisi oluhlaza osanda kukhiwa onamaqabunga neziqu endaweni ekhanyayo ngaphansi kokukhanya okuthambile. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Izinzuzo Zempilo Zezindlela Ezihlukene Zokupheka

Ukupheka ubhontshisi oluhlaza kuvula izakhamzimba zawo ngenkathi kulondolozwa ukunambitheka, kodwa indlela ibalulekile. Ukubilisa ngomusi, ukuthosa, noma ukubilisa nge-blanching kungenza umehluko omkhulu. Ake sihlole ukuthi yiziphi izindlela zokugcina izakhamzimba ziphilile.

• Ukuphekela ubhontshisi oluhlaza: Le ndlela esheshayo igcina izakhamzimba ezifika ku-90% njengevithamini C kanye namavithamini B. Phekela ubhontshisi imizuzu emi-3-5 ukuze uhlale uthambile futhi uphilile.
• Ukubilisa: Bilisa isikhashana bese upholisa emanzini abandayo. Kugcina umbala nokuthungwa ngenkathi kunciphisa ukulahleka kwamavithamini. Zama lokhu kumasaladi noma amapuleti.
• Ukuthosa ubhontshisi oluhlaza: Faka uwoyela womnqumo bese uthosa ku-425°F (218°C) ukuze uthole ukuthosa okuthambile. Nakuba amanye amavithamini B engase ehle, amafutha anempilo akhulisa ukumuncwa kwamavithamini.
• Ukuthosa: Pheka isikhashana kumafutha omnqumo ukuze uthuthukise ukumuncwa kwe-beta carotene. Ukuthosa ngokushesha kugcina izakhamzimba eziningi ziphilile.

Uma ubhontshisi uqandisiwe, yeka ukuncibilikisa—pheka ngqo kusuka eqandisiwe emanzini amancane. Ukupheka ngokweqile kukhipha izakhamzimba, ngakho-ke hlose imiphumela eqandisiwe. Ukufaka i-microwave kugcina kufika ku-91% we-vitamin C, okwenza kube ukukhetha okuhlakaniphile. Gwema njalo ukubilisa isikhathi eside, njengoba kunganciphisa i-vitamin C ngesigamu. Ngokukhetha indlela efanele, uzojabulela ukudla okunomsoco okuphezulu kanye nokunambitha njalo.

Izindlela Ezimnandi Zokufaka Ubhontshisi Oluhlaza Ekudleni Kwakho

Ubhontshisi oluhlaza akuwona nje kuphela ama-dinners eholide! Alungele ukudla unyaka wonke. Kusukela ekudleni okulula okusheshayo kuya kokumnandi, kuneresiphi yobhontshisi oluhlaza yawo wonke umuntu. Zama ubhontshisi oluhlaza oluhlaza oluhlaza one-hummus ukuze uthole ukudla okulula okuqinile, okunama-calorie aphansi. Noma uwafake epanini elinogalikhi nolamula ukuze uthole iresiphi enempilo elungele ngemizuzu eyi-15 noma ngaphansi.

• Zithose: Faka amafutha omnqumo, iParmesan, kanye nopelepele ku-425°F (220°C) ukuze kube nohlangothi olucwebezelayo oluhambisana kahle nanoma iyiphi iphrotheni.
• Hlanganisa nemifino efana nezaqathi noma upelepele kusoso olusheshayo oluphefumulelwe yi-Asia ukuze uthole isidlo sobhontshisi oluhlaza esigcwele izakhamzimba.
• Amasaladi: Faka ubhontshisi obhakiwe ezitsheni zeNiçoise noma ezitsheni zokusanhlamvu ukuze uthole ukuthosa okusha. Hlanganisa ne-feta, ama-alimondi, kanye ne-balsamic dressing.
• Umlingo wokuthosa umoya: Abapheki basekhaya abangama-50% manje basebenzisa ama-air fryer ezitsheni ezifana nobhontshisi obuphefumulelwe yi-tempura, benciphisa ukusetshenziswa kwamafutha ngenkathi bewagcina eqhotsiwe.

Thola izindlela zokupheka zobhontshisi oluhlaza zanoma yikuphi ukudla: ama-casserole angenayo i-gluten noma ama-stir-fries aphansi. Ngezikhathi zokulungiselela kusukela kumaminithi angu-15 kuya emahoreni ama-2, kukhona okuthile kwesimiso ngasinye. Hlanganisa ubhontshisi nezithako zesizini njengemifino yasehlobo noma amakhambi asebusika ukuze uthuthukise ukunambitheka kanye nokudla okunomsoco. Kungakhathaliseki ukuthi aluhlaza, athosiwe, noma aqoshiwe, lezi zindlela zokudla ubhontshisi oluhlaza zibonisa ukuthi zingaphezu nje kokudla okumnandi—ziyinto eyinhloko ekhishini okufanele uyihlole.

Vala ubhontshisi obutsha obusha ngaphansi kokukhanya kwemvelo okuthambile okunengemuva elifiphele lamaqabunga. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ubhontshisi Oluhlaza Okwezidingo Ezikhethekile Zokudla

Ubhontshisi oluhlaza ungena ekudleni okuningi okuhlukahlukene, okwenza kube ukukhetha okuhle kwezinhloso ezahlukene zezempilo. Ane-FODMAP encane, okuhle kubantu abane-IBS. Lokhu kusho ukungabi namoya omuhle kanye nokungakhululeki esiswini.

Kulabo abadla ukudla okune-keto, iphakeji elilodwa lenkomishi linama-carbohydrate aphelele angu-3-4g kuphela. Lokhu kubenza bafanelekele ukudla okune-carb ephansi.

• Ukudla okungenagluten: Azinagluten ngokwemvelo, ziphephile kulabo abanokuzwela kwe-celiac noma i-gluten.
• Ukudla kwe-Vegan: Kufaka amaprotheni ne-fiber ekudleni, kuhle kakhulu nge-tofu noma imifino.
• Izinketho ezine-sodium ephansi: Khetha ubhontshisi omusha noma oqandisiwe ukuze ugweme i-sodium engu-461mg ezinhlotsheni ezisemathinini.

Abantu abanesifo sikashukela bangazijabulela ngenxa yenkomba yazo ephansi ye-glycemic. Lokhu kusiza ukugcina amazinga kashukela egazini ezinzile. Kulabo ababukela i-sodium yabo, khetha ubhontshisi oluhlaza ongenasawoti.

Ukunambitheka kwawo okuthambile kwenza kube lula ukuwafaka izinongo ekudleni okungenazo i-vegan, i-keto, noma i-gluten. Kungakhathaliseki ukuthi kuphekiwe, kuthosiwe, noma kushisiwe, ubhontshisi oluhlaza luyisinqumo esinomsoco futhi esivumelana nokudla.

Imiphumela Engase Ibe Khona Nezinto Okufanele Uzicabangele

Ubhontshisi oluhlaza ugcwele izakhamzimba futhi ungaba yinto enhle kakhulu ekudleni. Kodwa, kunezinto ezimbalwa okufanele uzicabangele ngaphambi kokuba uzifake epuletini lakho:

• Ukusebenzisana kwe-Vitamin K Blood Thinners: Ubhontshisi oluhlaza lune-vitamin K, esiza ekuqineni kwegazi. Uma usebenzisa imithi yokunciphisa igazi efana ne-warfarin, qaphela ukuthi udla malini. Njalo khuluma nodokotela wakho ngaphambi kokushintsha ukudla kwakho.
• Ama-Lectin Kubhontshisi Oluhlaza: Ubhontshisi oluhlaza oluhlaza oluhlaza lunama-lectin, angaphazamisa isisu sakho. Ukuwapheka kahle, njengokuwapheka ngomusi noma ukuwabilisa, kususa la maprotheni.
• Umthelela we-Phytic Acid: I-Phytic acid kubhontshisi ingavimba amaminerali afana ne-iron ne-zinc. Ukudla ukudla okune-vitamin C eningi, njengezithelo ze-citrus, kungasiza umzimba wakho ukuthi umunce la maminerali kangcono.
• Izinketho Ezisemathinini: Ubhontshisi oluhlaza osemathinini uvame ukuba nosawoti owengeziwe. Funa izinketho "ezingafakwanga usawoti" noma uzihlanze ukuze unciphise i-sodium. Ubhontshisi omusha noma oqandisiwe uhlala ungcono.

Ukusabela kokungezwani komzimba nobhontshisi oluhlaza akuvamile, kodwa kungenzeka. Izimpawu ezifana nokuqunjelwa, ukuvuvukala, noma izinkinga zesisu zidinga ukunakekelwa kwezokwelapha. Qala ngamanani amancane obhontshisi oluhlaza ukuze ugweme ukuqunjelwa. Khetha njalo ubhontshisi oluhlaza ophekiwe bese wenza izinqumo ezihlakaniphile zempilo yakho.

Isiphetho: Ukwenza Ubhontshisi Oluhlaza Kube Ingxenye Ejwayelekile Yokudla Kwakho Okunempilo

Ubhontshisi oluhlaza uyisinqumo esihle sokudla okunempilo. Ugcwele i-fiber, amavithamini, kanye nama-antioxidants. Lokhu kuwenza afaneleke kahle ekudleni okulinganiselayo.

Ukunambitheka kwazo okuthambile kanye nokuguquguquka kwazo kwenza kube lula ukuzifaka ekudleni. Ungazijabulela kuma-stir-fries noma kumasaladi.

Futhi zinamanzi amaningi, okusiza ekutholeni amanzi kanye nokugaya ukudla. Ukuzipheka ngomusi noma ukuzithosa kusiza ukugcina izakhamzimba zazo ezifana nevithamini C kanye nevithamini A. Lezi zakhamzimba ziqinisa amasosha omzimba wakho kanye nempilo yamehlo.

Ubhontshisi oluhlaza nawo ulungele inhliziyo yakho ngenxa yefayibha yawo. Le fayibha isiza ukwehlisa i-cholesterol ye-LDL. Njengoba inezinhlobo ezingaphezu kuka-130, ungazithola zintsha, ziqandisiwe, noma zifakwe emathinini, okwenza zilungele izinsuku ezimatasa.

Ziphansi kuma-FODMAP, okusho ukuthi kulula ukugaya ukudla kwakho. Ngaphezu kwalokho, ziwumthombo omuhle wamaprotheni asekelwe ezitshalweni, okwengeza inani lawo lokudla okunomsoco.

Ukuqala ukudla okulinganiselayo kumayelana nokwenza izinguquko ezincane. Zama ukufaka ubhontshisi oluhlaza kuma-stir-fries akho, amasobho, noma njengesitsha esiseceleni. Ukunambitheka kwawo okuthambile kusebenza kahle nanoma yikuphi ukunambitheka, okwenza kube kuhle kakhulu kubantu abakhetha ukudla.

Ngokufaka imifino efana nobhontshisi oluhlaza ekudleni kwakho, wandisa ukudla kwakho kwe-fiber kanye nezakhamzimba. Kungakhathaliseki ukuthi uyawapheka ngomusi, uyawagaya, noma uwadla engaphekiwe, ubhontshisi oluhlaza uyindlela elula yokuthuthukisa impilo yakho. Ukuwenza ube yingxenye ejwayelekile yokudla kwakho kungakusiza uhlangabezane nezidingo zakho zokudla kwansuku zonke ngenkathi ugcina ukudla kwakho kuthakazelisa.

Ukufunda Okuqhubekayo

Uma ukujabulele lokhu okuthunyelwe, ungaphinda uthande lezi ziphakamiso:

• I-Ginger Nempilo Yakho: Le Root Ingakhuphula Kanjani Ukungavikeleki Nokuphila
• Imfihlo ye-Serotonin: Izinzuzo Ezinamandla Zokwengezwa kwe-5-HTP
• Ukulungiswa Kwe-Flaxseed: Ukuvula Izinzuzo Ezinkulu Zezempilo Ezisuka Ku-Superfood Encane