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

Ubhontshisi obuhlaza baziwa ngokuqukethwe kwe-fiber. Le fibre isiza ukugaya futhi ingase yehlise ingozi yomdlavuza wekoloni. Ukuwapheka ngamafutha omnqumo esikhundleni sokuwabilisa kusiza ukugcina imisoco eyengeziwe. I-folate yawo ne-potassium nayo iyasiza ekwehliseni umfutho wegazi, kanti i-phytonutrients yayo ivikela ezifweni ezingamahlalakhona.

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

Okuthathwayo Okubalulekile

• Ubhontshisi oluhlaza yimifino enekhalori ephansi enenani eliphezulu lokudla okunomsoco.
• Bacebile kuma-antioxidants afana ne-vitamin C ne-beta-carotene.
• I-fiber kubhontshisi oluhlaza ikhuthaza impilo yamathumbu futhi ingase yehlise ingozi yomdlavuza wekoloni.
• I-Potassium ne-folate isekela impilo yenhliziyo nomfutho wegazi.
• Izindlela zokupheka ezifanele ezifana nokusebenzisa amafutha omnqumo zandisa ukugcinwa kwezakhi.

Yini Ubhontshisi Oluhlaza? Isingeniso Esifushane

Ubhontshisi oluhlaza, owaziwa nangokuthi ubhontshisi wezintambo kanye nobhontshisi we-snap, uyingxenye ye-Phaseolus vulgaris. Le mifino ethambile ivunwa isencane ukuze ihlale icwebile. Azihlali ziluhlaza; zingaba futhi zibephuzi (ubhontshisi we-wax) noma zibe nsomi. Ngokungafani nobhontshisi omisiwe, ama-pods awo adliwa amasha, ngaphambi kokuba imbewu engaphakathi ikhule ngokugcwele.

• Ubhontshisi obusha buhlala buhlangene, bufika ku-2 wamafidi ubude ngaphandle kokusekelwa.
• Ubhontshisi be-pole umvini phezulu, odinga ama-trellises ukuze asekelwe.

Le midumba ivela emazweni aseMelika futhi isilinywe iminyaka eyizi-7,000. Indlela yokulima i-Three Sisters yabahlanganisa nommbila nesikwashi, besebenzisa indawo nezakhamzimba. Izinhlobo zanamuhla, njengobhontshisi ongenazintambo wango-1894, zenze kwaba lula ukuwapheka ngaphandle kokukhipha izintambo ezinezintambo. Namuhla, iShayina ikhiqiza kakhulu, ngamathani ayizigidi eziyi-18 ngo-2020—77% wesamba somhlaba. E-US, iWisconsin ingumlimi ohamba phambili, ilandelwa yiNew York neFlorida.

Kusukela ezikhathini zasendulo kuze kube namuhla, ubhontshisi oluhlaza uyintandokazi emakhishini emhlabeni jikelele. Umlando wabo, ukuhlukahluka, nokukhula okusabalele kuwenza intandokazi yomhlaba wonke.

Iphrofayili Yokudla Kabhontshisi Oluhlaza

Ubhontshisi oluhlaza ugcwele imisoco kanye nama-kilojoule aphansi. Ukuphakelwa kwenkomishi enguhhafu kunama-calories angu-16 kuphela. Ziphelele kulabo ababuka ukudla kwabo kwekhalori. Lawa ma-pods amade, amancane ayisinqumo esihle sokudla okunomsoco ngaphandle kwama-calories amaningi.

• Amaprotheni: 1 igremu
• Ama-carbohydrate: 3 amagremu (kuhlanganise ne-1g fiber kanye no-2g ushukela wemvelo)
• Amafutha: 0 amagremu

Ubhontshisi oluhlaza kuhle ekulawuleni isisindo ngoba unama-kilojoule aphansi. Banikeza inani elifanele lama-macronutrients ukuze uhlale ugcwele. Ngaphezu kwalokho, ane-fiber esiza ekugayeni ukudla kanye noshukela omncane ukugcina ushukela wegazi uzinzile.

Kungakhathaliseki ukuthi ukhetha okusha, okufriziwe, noma okusemathinini (qaphela okuqukethwe kwe-sodium kubhontshisi osemathinini), ubhontshisi obuluhlaza banezinto ezihlukahlukene futhi basiza ukugcina amakhalori ephansi.

Okuqukethwe Kwe-Fiber Okuhlaba umxhwele Kubhontshisi Oluhlaza

Ubhontshisi oluhlaza uyi-fiber powerhouse. Inkomishi eyodwa kabhontshisi oluhlaza ophekiwe ikunikeza amagremu angu-4 wefayibha. Ziyinketho enhle ukuhlangabezana nomgomo wefayibha wansuku zonke we-USDA wamagremu angu-25–38.

Kokubili i-fiber e-soluble ne-insoluble kubhontshisi oluhlaza kuthuthukisa impilo yakho. I-soluble fiber isiza ukwehlisa i-cholesterol ye-LDL, elungele inhliziyo yakho. I-Insoluble fiber yenza isitulo sakho sibe sikhulu, sisize ngokugaya futhi sivimbele ukuqunjelwa.

• I-fiber encibilikayo ibopha ku-cholesterol, isiza empilweni yenhliziyo ngokwehlisa amazinga e-LDL.
• I-Insoluble fiber yengeza inqwaba esitulweni, isekele impilo yokugaya ukudla futhi ivimbele ukuqunjelwa.

Ubhontshisi oluhlaza uyawina ngenxa yemicu yawo emibili. I-soluble fiber isiza inhliziyo yakho ngokwehlisa i-cholesterol. I-Insoluble fiber igcina ukugaya kwakho njalo. Ngaphezu kwalokho, ane-FODMAP ephansi, okwenza kube lula eziswini ezizwelayo.

Ubhontshisi oluhlaza nawo muhle ekulawuleni amazinga kashukela egazini. Banciphisa ukumuncwa kwama-carbohydrate. Ukuwapheka, njengokuwabilisa noma ukuwabilisa, kwenza i-fiber eningi itholakale kunokuwadla luhlaza.

Ukumatanisa ubhontshisi oluhlaza nokunye ukudla okunefayibha ephezulu njengama-oats noma amajikijolo kukhulisa izinzuzo zawo. Isibonelo, inkomishi engu-1 kabhontshisi ophekiwe ikunikeza u-10% wezidingo zakho zansuku zonke ze-fiber. Lokhu kuhambisana kahle nokudla okunomsoco.

Ubhontshisi oluhlaza awunawo amafutha kanye nama-calories angu-44 nje ngokuphakelwa ngakunye. Acebile futhi ngovithamini C no-vitamin K. La mavithamini asekela amathambo akho kanye nesimiso sokuzivikela komzimba. Kungakhathaliseki ukuthi uyawososa, uyawosa, noma uyawagcoba, khetha ubhontshisi obusha phezu kwethini ukuze ugweme i-sodium eyengeziwe.

Amavithamini Abalulekile Atholakala Kubhontshisi Oluhlaza

Ubhontshisi oluhlaza ugcwele amavithamini alungele impilo yakho. Inkomishi eyodwa kabhontshisi oluhlaza inomsoco omningi. Lezi zihlanganisa i-vitamin C, i-vitamin K, i-vitamin A, ne-folate.

La mavithamini asiza ekuqiniseni amasosha omzimba, enze amathambo akho aqine, futhi agcine amangqamuzana akho enempilo.

• I-Vitamin C: Le antioxidant isekela amasosha omzimba kanye nokukhiqizwa kwe-collagen, isiza ukuphulukiswa kwesilonda nempilo yesikhumba.
• I-Vitamin K: Ibalulekile ekuvinjweni kwegazi nempilo yamathambo, isiza ukuvimbela ukuphuka, ngisho nakubantu abadala.
• I-Vitamin A: Ibalulekile ekuboneni, ekusebenzeni komzimba, nasekukhuleni kwamangqamuzana, iqinisa ukuzivikela ezifweni.
• I-Folate: Ibalulekile kubantu abakhulelwe, lesi sakhi sinciphisa izingozi ze-neural tube defect ekukhuleni kwengane.

Ubhontshisi oluhlaza ubuye ube nenani elincane le-thiamin, i-niacin, ne-vitamin B-6. Lezi zisekela i-energy metabolism kanye nokusebenza kwezinzwa. I-Vitamin E ingeza ukuvikelwa okwengeziwe kwe-antioxidant emonakalweni weselula.

Kubantu abakhulelwe, inani le-folate indebe ngayinye lisiza ukuhlangabezana nezidingo zansuku zonke.

Hlala ukhuluma nomhlinzeki wezempilo ngaphambi kokwandisa uvithamini K uma uthatha izinto ezinciphisa igazi njenge-warfarin.

Okuqukethwe kwamaminerali: Ukusuka ku-Iron kuya ku-Potassium

Ubhontshisi oluhlaza ugcwele amaminerali abalulekile ukuze uhlale unempilo. Ziqukethe i-manganese, i-potassium, nensimbi. Inkomishi ngayinye iwumthombo wamandla wezakhi ezithuthukisa imetabolism, iqinise amathambo, futhi ithuthukise impilo yonke.

• I-Manganese isiza ngamandla, impilo yamathambo, nokulwa nokulimala kwamangqamuzana.
• I-Potassium ibalulekile ekucindezelweni kwegazi nokusebenza kwemisipha. Igcina uketshezi lulinganisela futhi isiza ngezimpawu zemizwa, isekele inhliziyo yakho nokugeleza kwegazi.
• I-ayoni iyadingeka ukuze isize amangqamuzana abomvu egazi athwale umoya-mpilo. Lokhu kwenza ubhontshisi oluhlaza kube ukukhetha okuhle kwensimbi ezitshalweni.
• I-calcium ne-Phosphorus: Ndawonye, abalulekile emathanjeni aqinile.
• I-Magnesium isiza ekusebenzeni kwezinzwa nemisipha.
• I-Zinc iqinisa amasosha omzimba futhi isiza ukuphola kwezilonda.

Ifayibha namavithamini kabhontshisi oluhlaza kwengeza umsoco wawo. Zilungele impilo yenhliziyo namandla amathambo. Zizame zithosiwe, zishisiwe, noma kumasaladi ukuze wengeze umsoco ekudleni kwakho.

Ama-Antioxidants Kubhontshisi Oluhlaza kanye Nomphumela Wawo

Ubhontshisi oluhlaza ugcwele ama-antioxidants avikela umzimba wakho kuma-radicals mahhala. La ma-molecule ayingozi angalimaza amangqamuzana futhi andise izingozi zezifo. Izithako eziyinhloko zihlanganisa ama-flavonol afana ne-quercetin ne-kaemferol, alwa nokuvuvukala nokucindezeleka okwenziwe nge-oxidative.

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

Ama-radicals wamahhala axhumene nokuguga kanye nezifo ezifana nesifo senhliziyo. Ama-Antioxidants kubhontshisi oluhlaza ayawanciphisa, ehlise izingozi zokugula okungamahlalakhona. Imiphumela elwa nokuvuvukala ye-Quercetin idambisa ubuhlungu bamalunga, kuyilapho ilebhu ye-kaemferol iveza inkomba ekuvimbeleni umdlavuza.

Khetha ubhontshisi obuluhlaza obusha noma obuqandisiwe ukuze ugcine ama-antioxidants. Ukupheka ngokweqile kunciphisa izinzuzo zazo, ngakho-ke zishise noma zishise kancane. Lezi zakhi zomsoco zisebenza ndawonye ukuze zisekele ukungatheleleki kanye nempilo yesikhathi eside, okwenza ubhontshisi obuluhlaza ube ukwengeza okuhlakaniphile ekudleni.

Ubhontshisi Oluhlaza Usekela Impilo Yenhliziyo

Ubhontshisi oluhlaza ulungele inhliziyo yakho ngenxa yengxube yawo ekhethekile yemisoco. Zine-fiber encibilikayo esiza ukususa i-cholesterol embi emzimbeni wakho. Ngokwemvelo zinesodium ephansi, okuyinto enhle ekugcineni umfutho wegazi wakho uhlolwa (qaphela i-sodium engeziwe kubhontshisi osemathinini, noma kunjalo).

Ubhontshisi oluhlaza nawo ugcwele i-potassium, esiza ukulinganisa i-sodium emzimbeni wakho. Kwenza imithambo yakho yegazi ikhululeke futhi yehlise umfutho wegazi lakho. Ngaphezu kwalokho, bane-folate, esiza ukwehlisa inhlanganisela ebizwa ngokuthi i-homocysteine, yona ehlotshaniswa nesifo senhliziyo.

Ucwaningo lubonisa ukuthi ukudla ukudla okucebile nge-folate kunganciphisa umfutho wegazi lakho ngamaphuzu angu-1-2. Lokhu kuhambisana nalokho okutuswa yi-American Heart Association.

• I-soluble fiber yehlisa i-cholesterol ye-LDL ngokufika ku-10% ngokudla okungu-5g nsuku zonke
• Okuqukethwe kwe-potassium kubala imiphumela ye-sodium, kunciphisa ubunzima emithanjeni
• Ama-Antioxidants afana ne-vitamin C alwa nokuvuvukala okulimaza imithambo yegazi

Ukudla ubhontshisi oluhlaza njalo kungasiza inhliziyo yakho ngezindlela eziningi. Zigcwele izakhamzimba ezilungele inhliziyo yakho. Futhi ane-calorie ephansi, okuwenza abe yisinqumo esihle sokudla okunempilo.

Ubhontshisi oluhlaza ulungele ukwengeza kumasaladi noma njengesitsha esiseceleni. I-fiber yabo ne-potassium kusiza ukugcina umfutho wegazi lakho kanye namazinga e-cholesterol eqinile. Lokhu kubenza babe ukukhetha okungokwemvelo kokudla okunempilo kwenhliziyo.

Ubhontshisi Oluhlaza kanye Nokulawulwa Koshukela Wegazi

Ubhontshisi oluhlaza uwukudla okulungele isifo sikashukela ngenxa yenkomba yawo ephansi ye-glycemic. Banenkomba ye-glycemic ye-15-20. Lokhu kusho ukuthi bakhipha i-glucose kancane, bagwema ukukhuphuka kweglucose kungazelelwe. Aphelele ekugcineni ubhontshisi oluhlaza emazingeni kashukela egazini.

Ukunikezwa kwe-100-gram kunamagremu angu-7 kuphela ama-carbs kanye namagremu angu-3.4 we-fiber. Le fibre ibambezela ukugaywa kwama-carbs.

• Umthelela weGlycemic: Inkomba ye-glycemic ephansi (15-20) yehlisa izinga likashukela egazini.
• Amandla E-Fiber: I-3.4g yefayibha nge-100g icupha ushukela, ibambezele ukumuncwa kwe-glucose.
• Ukwesekwa Komsoco: I-Vitamin C ne-vitamin K ithuthukisa impilo ye-metabolic.

Ifayibha encibilikayo kubhontshisi oluhlaza isebenza njengejeli. Ibamba ushukela, ibambezele ukungena kwawo egazini. Lokhu kukhululwa kweglucose okuzinzile kusiza ukugcina amazinga wamandla ezinzile futhi kunciphisa izifiso.

Ukudla ubhontshisi oluhlaza njalo kusiza ukulawula amazinga kashukela egazini ngokuhamba kwesikhathi. Zihlanganise namaprotheni amancane noma amafutha anempilo ukuze uqhubeke nokulawula amazinga kashukela egazini. Iphrofayili yabo yomsoco ihambisana neziqondiso zokudla zokulawulwa kwesifo sikashukela, ukuhlinzeka ngamavithamini namaminerali ngaphandle kokuphazamisa ukuzinza kukashukela egazini.

Ukukhetha Nokugcina Ubhontshisi Omusha Oluhlaza

Ukukhetha ubhontshisi oluhlaza ohlanzekile kubalulekile. Bheka ubhontshisi oluhlaza ngokugqamile futhi oqinile. Hlala kude nobhontshisi onemibimbi noma izindawo ezithambile. Lezi zimpawu zisho ukuthi ubhontshisi awumusha.

Ubhontshisi ongcono kakhulu uhlwitha kahle uma ugobile. Lokhu kukhombisa ukuthi baseqophelweni eliphezulu.

• Bheka ama-pods abushelelezi, angenasici angenawo umbala.
• Khetha ubhontshisi obunobukhulu obulinganayo ukuze uthole ngisho nemiphumela yokupheka.

Ukuze ugcine ubhontshisi obuhlaza bekusha, gcina kahle. Faka ubhontshisi ongageziwe esikhwameni sepulasitiki esinezimbobo noma esitsheni esiphefumulayo. Faka ithawula lephepha ukuze ucwiliswe umswakama. Ngale ndlela, ubhontshisi uhlala umusha kuze kube yizinsuku eziyisikhombisa.

Geza ubhontshisi ngaphambi nje kokuwusebenzisa ukuze uvimbele umswakama. Amabhontshisi amasha angcono kakhulu kusukela ngoMeyi kuya ku-Okthoba. Kodwa, ungazithola ezitolo unyaka wonke.

Uma ufriza ubhontshisi, yi-blanch kuqala. Bese, uwagcine ezikhwameni ezingangeni moya isikhathi esingangonyaka. Ungagcini ubhontshisi eduze kwezithelo ezifana nama-apula noma ubhanana. Igesi ye-ethylene evela kulezi zithelo ingenza ubhontshisi wonakale ngokushesha.

Hlola ubhontshisi ukuqina nombala ukuze uthole ukunambitheka okungcono kakhulu nemisoco. Ukugcinwa ngendlela efanele kugcina amavithamini kubhontshisi isikhathi eside. Landela lawa macebiso ukuze ujabulele ubhontshisi odlayo futhi onomsoco unyaka wonke.

Izinzuzo Zezempilo Zezindlela Ezihlukene Zokupheka

Ukupheka ubhontshisi oluhlaza kuvula imisoco yawo ngenkathi kugcinwa ukunambitheka, kodwa indlela ibalulekile. Ukushisa, ukugazinga, noma ukubhula kungenza umehluko omkhulu. Ake sihlole ukuthi yimaphi amasu agcina imisoco iqinile.

• Ukutshisa ubhontshisi oluhlaza: Le ndlela esheshayo igcina kufika ku-90% wemisoco efana novithamini C no-B. Steam imizuzu engu-3-5 ukuze uwagcine ethambile futhi enempilo.
• I-Blanching: Bilisa isikhashana bese upholisa emanzini e-ice. Igcina umbala nokuthungwa ngenkathi inciphisa ukulahlekelwa kwamavithamini. Zama lokhu ngamasaladi noma amapuleti.
• Ukuthosa ubhontshisi oluhlaza: Thela ngamafutha omnqumo bese ugazinga ku-425°F (218°C) ukuze uthole i-caramelized crunch. Nakuba amanye amavithamini B engase ehle, amafutha anempilo athuthukisa ukumuncwa kwamavithamini.
• I-Sautéing: Pheka isikhashana ngamafutha omnqumo ukuze uthuthukise ukumuncwa kwe-beta carotene. Ukuthosa okusheshayo kugcina imisoco eminingi ingaguquki.

Ngobhontshisi oqandisiwe, yeqa ukuncibilika—pheka ngokuqondile eqandisiwe emanzini amancane. Ukupheka ngokweqile kukhipha umsoco, ngakho-ke hlose ukuthola imiphumela esheshayo. I-Microwaving igcina kufika ku-91% uvithamini C, okwenza kube ukukhetha okuhlakaniphile. Gwema njalo ukubilisa isikhathi eside, njengoba kungasika uvithamini C ngesigamu. Ngokukhetha indlela efanele, uzojabulela ukudla okunomsoco nokunambitha ngaso sonke isikhathi.

Izindlela Ezimnandi Zokufaka Ubhontshisi Oluhlaza Ekudleni Kwakho

Ubhontshisi oluhlaza akuwona nje owesidlo samaholide! Zilungele ukudla unyaka wonke. Kusukela ekudleni okulula okusheshayo kuya ezinhlangothini ezinenhliziyo enhle, kukhona iresiphi kabhontshisi oluhlaza wawo wonke umuntu. Zama ubhontshisi oluhlaza nge-hummus ukuze uthole isidlo esiphundu, esinekhalori ephansi. Noma uwajikijele esitokisini esinogalikhi nolamula ukuze uthole iresiphi enempilo elungile ngemva kwemizuzu engu-15 noma ngaphansi.

• Zigazise: Gcoba ngamafutha omnqumo, i-Parmesan, nopelepele ku-425°F (220°C) ohlangothini olucwebezelayo oluhambisana kahle nanoma iyiphi iphrotheni.
• Ukuthosa: Hlanganisa nemifino efana nezaqathi noma i-bell pepper ku-sauce ephefumulelwe yase-Asia esheshayo yesitsha sikabhontshisi oluhlaza ogcwele izakhi.
• Amasaladi: Engeza ubhontshisi obuhlanjululwe ku-Niçoise noma izitsha zokusanhlamvu ukuze uthole i-crunch entsha. Hlanganisa ne-feta, ama-alimondi, ne-balsamic dressing.
• Umlingo we-Air fryer: 50% wabapheki basekhaya manje sebesebenzisa izithosa zomoya izitsha ezifana nobhontshisi ophefumulelwe i-tempura, behlisa ukusetshenziswa kukawoyela kuyilapho bezigcina zicolile.

Zitholele izindlela zokupheka zikabhontshisi oluhlaza wanoma yikuphi ukudla: ama-casseroles angenayo i-gluten noma ama-stir-fries ane-sodium ephansi. Ngezikhathi zokulungiselela ukusuka emaminithini angu-15 ukuya emahoreni angu-2, kukhona okuthile kulo lonke uhlelo. Bhanqa ubhontshisi nezithako zesizini ezifana nemifino yasehlobo noma amakhambi asebusika ukuze uthuthukise ukunambitheka nokudla. Kungakhathaliseki ukuthi kuluhlaza, kugazingiwe, noma kufakwe emanzini anosawoti, lezi zindlela zokudla ubhontshisi oluhlaza zibonisa ukuthi zingaphezu kohlangothi—ziyisisekelo sasekhishini okufanele sihlolwe.

Ubhontshisi Oluhlaza Ngezidingo Ezikhethekile Zokudla

Ubhontshisi oluhlaza bangena ekudleni okuningi okuhlukahlukene, okubenza babe ukukhetha okuhle ezinhlosweni zezempilo ezahlukahlukene. Aphansi kuma-FODMAP, alungele abantu abane-IBS. Lokhu kusho igesi encane kanye nokungakhululeki esiswini.

Kulabo abadla ukudla kwe-keto, inkomishi engu-1 yokuphakelwa inama-carbs ayi-3-4g kuphela. Lokhu kubenza balungele ukudla okune-carb ephansi.

• Izidlo ezingenayo i-Gluten: ngokwemvelo azinayo i-gluten, iphephile kulabo abanomuzwa we-celiac noma we-gluten.
• Ukudla kwe-Vegan: Kwengeza amaprotheni kanye ne-fiber ekudleni, okumnandi nge-tofu noma imifino.
• Izinketho ezinesodium ephansi: Khetha ubhontshisi omusha noma oqandisiwe ukuze ugweme i-sodium engu-461mg ezinhlobonhlobo ezisemathinini.

Abanesifo sikashukela bangawajabulela ngenxa yenkomba yabo ephansi ye-glycemic. Lokhu kusiza ukugcina amazinga kashukela egazini ezinzile. Kulabo ababuka isodium yabo, bheka ubhontshisi oluhlaza ongenasawoti.

Ukunambitheka kwabo okuthambile kubenza kube lula ukwenza isizini ye-vegan, i-keto, noma i-gluten-free. Kungakhathaliseki ukuthi ushisiwe, ugazingiwe, noma ugayiwe, ubhontshisi oluhlaza uyisinqumo esinomsoco futhi esilungele ukudla.

Imithelela Engenzeka Engase Eceleni Nokucatshangelwa

Ubhontshisi oluhlaza ugcwele imisoco futhi ungaba isengezo esihle kakhulu ekudleni. Kodwa, kunezinto ezimbalwa okufanele ucabange ngazo ngaphambi kokuthi uzingeze epuletini lakho:

• Ukusebenzisana kwe-Vitamin K Blood Thinners: Ubhontshisi oluhlaza unovithamini K, osiza ngokujiya kwegazi. Uma usebenzisa izinto ezinciphisa igazi njenge-warfarin, bheka ukuthi udla kangakanani. Khuluma njalo nodokotela wakho ngaphambi kokushintsha ukudla kwakho.
• Ama-Lectins Kubhontshisi Oluhlaza: Ubhontshisi oluhlaza anama-lectins, angaphazamisa isisu sakho. Ukuwapheka kahle, njengokubilisa noma ukuwabilisa, kuyawaqeda la maprotheni.
• I-Phytic Acid Impact: I-Phytic acid kubhontshisi ingavimba amaminerali afana ne-iron ne-zinc. Ukudla ukudla okunovithamini C ophakeme, njengezithelo ezisawolintshi, kungasiza umzimba wakho ukumunca kangcono lawa mamineral.
• Izinketho Ezifakwe Ethini: Ubhontshisi obuluhlaza obufakwe ethini ngokuvamile ufaka usawoti. Bheka izinketho "akukho usawoti owengeziwe" noma uzihlanza ukuze unciphise i-sodium. Ubhontshisi omusha noma oqandisiwe uhlale uyisinqumo esingcono.

Ukungezwani nobhontshisi oluhlaza akuvamile, kodwa kungenzeka. Izimpawu ezinjengama-hives, ukuvuvukala, noma izinkinga zesisu zidinga ukunakekelwa kwezempilo. Qala ngamanani amancane kabhontshisi oluhlaza ukuze ugweme ukuqunjelwa. Ngaso sonke isikhathi khetha ubhontshisi obuphekiwe futhi wenze izinqumo ezihlakaniphile ngempilo yakho.

Isiphetho: Ukwenza Ubhontshisi Oluhlaza Ingxenye Evamile Yokudla Kwakho Okunempilo

Ubhontshisi obuluhlaza kuyisinqumo esihle sokudla okunempilo. Agcwele i-fiber, amavithamini, nama-antioxidants. Lokhu kubenza bafanelekele ukudla okulinganiselayo.

Ukunambitheka kwawo okuthambile nokuguquguquka kwenza kube lula ukuwangeza ekudleni. Ungawajabulela ngama-stir-fries noma amasaladi.

Aphinde abe namanzi amaningi, asiza ngokukhipha amanzi kanye nokugaya ukudla. Ukuwashisa ngesitimu noma ukuwagazinga kusiza ukugcina imisoco yawo njengovithamini C novithamini A. Lezi zakhi zomsoco zithuthukisa ukungatheleleki komzimba nempilo yamehlo.

Ubhontshisi oluhlaza nawo ulungele inhliziyo yakho ngenxa yefiber yawo. Le fibre isiza ukwehlisa i-cholesterol ye-LDL. Ngezinhlobo ezingaphezu kuka-130, ungazithola zisha, zifriziwe, noma zisemathinini, okuzenza zilungele izinsuku ezimatasa.

Aphansi kuma-FODMAP, okusho ukuthi alula ekugayekeni kwakho ukudla. Ngaphezu kwalokho, ziwumthombo omuhle wamaprotheni asekelwe ezitshalweni, anezela inani lawo lokudla okunempilo.

Ukuqala ukudla okulinganiselayo kumayelana nokwenza izinguquko ezincane. Zama ukwengeza ubhontshisi oluhlaza kuma-stir-fries akho, isobho, noma njenge-side dish. I-flavour yabo ethambile isebenza kahle nanoma yikuphi ukunambitheka, okuyenza ibe yinhle kulabo abadlayo.

Ngokungeza imifino efana nobhontshisi oluhlaza ekudleni kwakho, wandisa i-fiber yakho nokudla okunomsoco. Kungakhathaliseki ukuthi uyawapheka ngesitimu, uyawosa, noma uwadla eluhlaza, ubhontshisi oluhlaza uyindlela elula yokuthuthukisa impilo yakho. Ukuwenza abe ingxenye evamile yokudla kwakho kungakusiza uhlangabezane nezidingo zakho zokudla zansuku zonke kuyilapho ugcina ukudla kwakho kuthakazelisa.

Umusho Wokuzihlangula

Leli khasi liqukethe ulwazi mayelana nezakhiwo ezinomsoco zento eyodwa noma ngaphezulu yokudla noma izithasiselo. Izakhiwo ezinjalo zingahlukahluka emhlabeni wonke kuye ngokuthi inkathi yokuvuna, izimo zenhlabathi, izimo zenhlalakahle yezilwane, ezinye izimo zasendaweni, njll. Njalo qiniseka ukuthi uhlola imithombo yangakini ukuze uthole ulwazi oluqondile nolwakamuva oluhlobene nendawo yangakini. Amazwe amaningi anemihlahlandlela esemthethweni yezokudla okufanele ize kuqala kunanoma yini oyifunda lapha. Akufanele neze udebe iseluleko sochwepheshe ngenxa yento oyifunde kule webhusayithi.

Ngaphezu kwalokho, ulwazi olwethulwe kuleli khasi olwezinjongo zolwazi kuphela. Yize umbhali enze umzamo ophusile wokuqinisekisa ubuqiniso bolwazi kanye nokucwaninga izihloko okukhulunywa ngazo lapha, kungenzeka ukuthi akayena uchwepheshe oqeqeshiwe onemfundo esemthethweni ngale ndaba. Hlala uthintana nodokotela wakho noma uchwepheshe wezokudla ngaphambi kokwenza izinguquko ezibalulekile ekudleni kwakho noma uma unokuthile okukukhathazayo okuhlobene.

Umshwana Wokuzikhipha Emthwalweni Wezempilo

Konke okuqukethwe kule webhusayithi okwezinjongo zokwaziswa kuphela futhi akuhloselwe ukuba esikhundleni seseluleko sochwepheshe, ukuhlolelwa izifo, noma ukwelashwa. Alukho ulwazi olulapha okufanele luthathwe njengeseluleko sezokwelapha. Unesibopho sokunakekelwa kwakho kwezokwelapha, ukwelashwa, kanye nezinqumo. Ngaso sonke isikhathi funa iseluleko sikadokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe nganoma yimiphi imibuzo ongase ube nayo mayelana nesimo sezempilo noma okukukhathazayo ngaso. Ungalokothi udebe iseluleko sezokwelapha esichwepheshile noma ubambezele ukusifuna ngenxa yento oyifunde kule webhusayithi.