Utamatisi, I-Superfood Engasuliwe

Utamatisi muhle empilweni yakho iyonke. Utamatisi omaphakathi ukunika cishe u-35% wevithamini C oyidingayo nsuku zonke kanye namagremu angu-1.5 wefayibha. Lokhu kusiza ekugayeni ukudla futhi kugcina amasosha akho omzimba eqinile.

I-Lycopene, etholakala ikakhulukazi esikhumbeni, imunca kalula uma utamatisi ecutshungulwa, njengaku-ketchup noma unamathisele utamatisi. Lokhu kwenza utamatisi ube yingxenye ebalulekile yokudla okunempilo. Ulungele ukufunda ukuthi utamatisi ungayenza kanjani impilo yakho ibe ngcono? Ake sihlole!

Okuthathwayo Okubalulekile

• Utamatisi ungumthombo wokudla ophezulu we-lycopene, i-antioxidant eyinhloko yokunciphisa ingozi yenhliziyo nomdlavuza.
• Ngamanzi angu-95% kanye nama-calories angu-18 ngamagremu angu-100, ane-hydrating futhi aphansi ngamakhalori.
• Ukumuncwa kwe-Lycopene kuyanda lapho kudliwa namafutha, okwenza izinzuzo zayo zezempilo zibe ngcono.
• Utamatisi unikeza amanani abalulekile kavithamini C, asekela ukunwebeka kwesikhumba, futhi asize umsebenzi wokuzivikela komzimba.
• Imikhiqizo esekelwe kutamatisi efana ne-ketchup inikela ngaphezu kwama-80% okudla kwabantu baseMelika i-lycopene.

Isingeniso Sendlu Yamandla Okunomsoco: Utamatisi

Utamatisi uvela eNingizimu Melika futhi unomlando omude wamatamatisi. Kwake kwacatshangwa ukuthi zinoshevu eYurophu. Manje, sebeyi-superfood ethandwa emhlabeni wonke. Bangamalungu omndeni wakwanightshade futhi sebeyingxenye ebalulekile yokudla kwethu.

Utamatisi ugcwele imisoco efana ne-vitamin C, i-potassium, ne-fiber. Utamatisi ophakathi unama-calories angu-22 kuphela, u-1.5g we-fiber, no-292mg we-potassium. Baphinde babe namanzi amaningi, asiza ekugayeni ukudla nokuhlala bemanzi.

• I-Vitamin C: 35% inani lansuku zonke
• I-Vitamin K: 18% izidingo zansuku zonke zempilo yamathambo
• I-Lycopene: I-Antioxidant exhumene nezinzuzo zenhliziyo nesikhumba
• I-sodium ephansi (6mg) namafutha (0.2g) yokudla okulinganiselayo

Utamatisi unemibala eminingi nosayizi, njenge-cherry ne-beefsteak. Umbala ngamunye unomsoco wawo. Zingadliwa ziluhlaza, ziphekwe, noma zifakwe kumasoso. Lokhu kwenza kube lula ukuwengeza kunoma yikuphi ukudla.

Iphrofayili Ehlaba umxhwele Yokondleka Katamatisi

Utamatisi ungaphezu nje kokwengezwa okumnandi ekudleni—uyisizinda somsoco. Ngokuqukethwe kwamanzi angu-95%, akusiza ukuthi uhlale umanzi futhi usize ukugaya. Anama-calories angu-18 kuphela ngamagremu angu-100 kodwa apakisha izakhi eziningi.

Amavithamini katamatisi maningi kukho konke ukulunywa. Agcwele uvithamini C, othuthukisa ukuzivikela komzimba, kanye ne-vitamin K1 empilweni yamathambo. Futhi bane-folate ukusekela ukusebenza kweseli. Lezi zakhi zomsoco zihlangabezana nezidingo zomzimba wakho ngaphandle kokwengeza ama-calories amaningi.

• Amaminerali kutamatisi afaka i-potassium, ebalulekile ekusebenzeni kwenhliziyo nemisipha, namanani amancane e-manganese ne-phosphorus.
• I-fiber yokudla (1.2g per 100g) isiza ukugcina ukugaya kahle futhi kukwenza uzizwe ugcwele.

Ukuminyana komsoco katamatisi kungamandla awo amakhulu. Anamanzi amaningi namavithamini/amaminerali anama-calories ambalwa. Lokhu kubenza baphelele kulabo abafuna ukudla umsoco ngaphandle kokudla okuningi. Kungakhathaliseki ukuthi kuluhlaza noma kuphekiwe, kuyindlela elula yokwengeza imisoco ekhuthaza impilo kunoma yikuphi ukudla.

I-Lycopene: I-Antioxidant Yenkanyezi ku-Tomato

I-Lycopene i-pigment ebomvu kutamatisi. Kuyi-antioxidant enamandla elwa nama-radicals mahhala ayingozi. Lokhu kusiza ukunciphisa ukucindezeleka kwe-oxidative, okuxhunyaniswa nezifo ezingapheli.

Imikhiqizo katamatisi egayiwe njengesoso, unamathisele, neketchup ine-bioavailable lycopene eningi kunotamatisi oluhlaza. Lokhu kubenza babe yingxenye ebalulekile yokudla kwaseNtshonalanga.

Utamatisi ophekiwe ungcono ukumuncwa kwe-lycopene. Ukushisa kubhidliza izindonga zamangqamuzana, kudedele lesi sakhi esiningi. Ucwaningo oluvela e-Düsseldorf lubonisa ukuthi utamatisi ophekiwe une-lycopene ephindwe kabili kunaleyo eluhlaza.

Ukwengeza amafutha njengamafutha omnqumo ngesikhathi sokupheka kukhulisa ukumuncwa izikhathi ezifika kwezine. Lokhu kuqinisekisa ukuthi umzimba wakho usebenzisa i-lycopene kahle.

• Rosa noma gazinga utamatisi ngamafutha omnqumo ukuze uvule izinzuzo ze-lycopene.
• Khetha i-marinara sauce noma unamathisele utamatisi ukuze uthole i-lycopene egxilile.
• Hlanganisa utamatisi nokwatapheya noma ushizi ukuze uthuthukise ukumuncwa kwezakhi.

Ucwaningo lukhombisa ukuthi i-lycopene inganciphisa ubungozi bomdlavuza wendlala yesinye kuze kufike ku-35% ngokusetshenziswa komkhiqizo katamatisi ojwayelekile. Iphinde isekele impilo yenhliziyo ngokwenza ngcono ibhalansi ye-cholesterol. Ngokulungisa indlela olungisa ngayo utamatisi, ungakwazi ukwandisa lezi zinzuzo.

Izinzuzo Zempilo Yenhliziyo Yokudliwa Okuvamile Kwatamatisi

Utamatisi muhle empilweni yenhliziyo ngenxa ye-lycopene, i-potassium, ne-fiber. Ukudla utamatisi njalo kusiza ngezinzuzo zenhliziyo nemithambo yegazi. Iqondise umfutho wegazi ophezulu kanye ne-cholesterol.

Ucwaningo lukhombisa ukuthi i-lycopene inganciphisa i-cholesterol embi futhi ithuthukise ukusebenza kwemithambo yegazi. Lokhu kunciphisa ingozi yokuhlaselwa yinhliziyo nokushaywa unhlangothi.

Ucwaningo olunabahlanganyeli abangu-7,056 olutholwe ukudla ngaphezu kuka-110g katamatisi nsuku zonke kwehlisa umfutho wegazi ophezulu ngo-36%. Izithako ze-Lycopene zingehlisa umfutho wegazi we-systolic kuze kufike ku-5.66 mmHg.

Ukudla okuphezulu kukatamatisi nakho kwehlisa i-cholesterol ye-LDL. Abesifazane abadla ukudla okuyi-10+ ngesonto babone i-LDL ephansi nama-triglycerides. Abaphuza ujusi katamatisi babene-cholesterol ephansi kanye ne-adiponectin ephakeme evikela inhliziyo.

Okutholakele okubalulekile kusuka kumazinga okusetshenziswa:

• Ngaphansi kuka-44g/ngosuku: ingozi ephezulu yomfutho wegazi ophakeme
• 44–82g/ngosuku: ukunciphisa okumaphakathi
• 82–110g/ngosuku: okunye ukuthuthukiswa
• Ngaphezulu kwe-110g / ngosuku: ingozi ye-hypertension ephansi ngama-36%.

Ngisho nezinguquko ezincane zingasiza. I-EFSA igunyaze ukukhishwa kukatamatisi ukusekela umsebenzi ojwayelekile weplatelet. Ukuze uthole impilo engcono kakhulu yenhliziyo, yidla ukudla okunotamatisi nsuku zonke. Lokhu kunganciphisa i-cholesterol nomfutho wegazi, kwenze inhliziyo yakho ibe nempilo.

Utamatisi kanye Nokuvimbela Umdlavuza

Utamatisi ungasiza ukunciphisa ingozi yomdlavuza ngemisoco yabo ekhethekile. I-Lycopene, i-antioxidant eqinile kutamatisi, ihlotshaniswa nomdlavuza we-prostate kanye nokuvimbela umdlavuza. Ucwaningo lukhombisa ukuthi amadoda adle ukudla okuningi okusekelwe kutamatisi abe nengozi efinyelela ku-40% yomdlavuza wendlala yesinye, ngokusho kwedatha ye-NIH evela ezifundweni ezingama-72.

I-Lycopene ivikela i-antioxidant ilwa nama-radicals mahhala alimaza ukuvikelwa kwamaseli. Utamatisi futhi unezinhlanganisela ezilwa nokuvuvukala ezingase zibambezele ukukhula kwesimila ngokugcina amaseli enempilo. Ucwaningo olwenziwa ngo-2002 lwathola ukuthi ukudla okuphezulu kwe-lycopene kwakuxhunyaniswa nengozi ephansi engama-30% yomdlavuza womlomo nowomso.

• Izidlo eziphakeme zikatamatisi zinciphise ubungozi bomdlavuza wendlala yesinye ngo-19%, ngokuhlaziywa kwemeta kwezifundo ezingama-21.
• Ucwaningo lwelebhu lubonisa okukhishwe kukatamatisi kubambezela ukuqhubeka kwesimila kumamodeli egundane.
• Ukusebenzisa i-5-7 mg ye-lycopene nsuku zonke (cishe ama-servings amabili katamatisi ophekiwe) kuhambisana nezinzuzo ezilungile zokuvimbela umdlavuza.

Akukho ukudla okukodwa okungelapha umdlavuza, kodwa izakhamzimba zikatamatisi zingasiza uma kuyingxenye yokudla okusekelwe ezitshalweni. Ukudla utamatisi onamafutha anempilo njengamafutha omnqumo kuthuthukisa ukumuncwa kwe-lycopene. Gwema inyama egayiwe kanye noshukela omningi, njengoba zingahlehlisa lezi zinzuzo. Njengoba kulindeleke ukuthi amacala omdlavuza womhlaba anyuke, ukukhetha ukudla okunothe utamatisi kungaba yindlela elula yokuthuthukisa impilo yesikhathi eside.

Utamatisi Usekela Impilo Yesikhumba kanye Nokumelana Nokuguga

Utamatisi ungaphezu nje kokugcwalisa isaladi. Agcwele i-lycopene novithamini C, ovikela futhi avuselele isikhumba sakho. Ukudla utamatisi njalo kuthuthukisa i-collagen, iphrotheni egcina isikhumba sakho siqinile futhi inciphisa imibimbi. Utamatisi unovithamini C omningi, obalulekile ku-collagen.

Ucwaningo lwango-2006 lwathola ukuthi ukudla okunama-tomato paste namafutha omnqumo nsuku zonke amasonto ayi-10 kunciphisa ukuzwela kwe-UV ngama-40%. I-Lycopene isebenza njenge-sunscreen yangaphakathi, ivikela amangqamuzana esikhumba emonakalweni welanga. Iphinde ilwe nama-radicals mahhala adala ukuguga ngaphambi kwesikhathi. Utamatisi ubuye abe namavithamini B afana no-B-1 no-B-3, asiza ukugcina isikhumba simanzi futhi angase anciphise amabala obudala. I-Potassium kutamatisi igcina isikhumba simanzi, ivimbela ukoma okubonakala kulabo abane-dermatitis.

• I-Collagen boost: I-Vitamin C kutamatisi iqinisa ukunwebeka kwesikhumba.
• Ukuzivikela kwe-UV: I-Lycopene inciphisa ingozi yokushiswa yilanga uma idliwa namafutha anempilo njengamafutha omnqumo.
• Ingxube yokulwa nokuguga: Ama-Antioxidants anciphisa ukwakheka kwemibimbi futhi athuthukisa ithoni yesikhumba.

Ukuze uthole ukunakekelwa okunqanda ukuguga, zama imaski yobuso be-DIY enotamatisi ohlanganisiwe noma wengeze ekudleni nsuku zonke. Nakuba iningi lizuza, abanye bangase babe bomvu noma balume ngenxa ye-asidi. Ukumatanisa ukusetshenziswa kukatamatisi ne-sunscreen kunikeza ukuvikeleka okukabili kwe-UV. Kungakhathaliseki ukuthi kudliwa kuluhlaza, kuphekiwe, noma kuhlanganiswe nesifihla-buso, umsoco katamatisi wondla isikhumba kusuka ngaphakathi nangaphandle.

Izinzuzo Zempilo Yokugaya Ukudla Ngokudla Utamatisi

Utamatisi usiza ngempilo yokugaya ngenxa yefiber yawo. Utamatisi ophakathi unamagremu angu-1.5 wefiber. Iningi lalokhu i-fiber engancibiliki, njenge-hemicellulose ne-cellulose.

Lolu hlobo lwefiber lwenza izihlalo zibe nkulu. Kuyasiza ngokukhipha amathumbu njalo futhi kuvimbele ukuqunjelwa. Yonke enye i-fiber idla amagciwane amahle emathunjini, ithuthukisa impilo yamathumbu.

Ucwaningo lukhombisa ukuthi utamatisi muhle emathunjini. Ucwaningo olwenziwa e-Ohio State University luthole ukuthi i-tomato powder yandisa amagciwane amahle emathunjini ezingulube. Lokhu kuphakamisa ukuthi utamatisi ungasiza ukudala indawo enempilo yamathumbu.

• Yidla utamatisi uluhlaza noma uphekwe kokubili i-fibre engancibilikiyo kanye nama-prebiotics.
• Bahlanganise nokudla okunothe ngama-probiotic njengeyogathi ukuze uthole izinzuzo ezengeziwe zamathumbu.
• I-tomato fiber nayo iyasiza ekugayeni ukudla kwabaningi, kodwa labo abane-acid reflux kufanele babukele ukudla kwabo.

Ukwengeza utamatisi ekudleni kwakho kuyindlela elula yokweseka impilo yokugaya ukudla. I-fiber yabo isebenza ngokugayeka kwemvelo komzimba wakho. Kujabulele kumasaladi, ama-salsas, noma izitsha ezigazingiwe ukuze ugcine ukugaya kushelela ngaphandle kokulahlekelwa ukunambitheka.

Utamatisi Wokulawulwa Kwesisindo kanye Nempilo Ye-Metabolic

Utamatisi muhle kakhulu ekulawuleni isisindo. Amakhalori angu-18 kuphela nge-100g. Zigcwele izakhamzimba kodwa ama-kilojoule aphansi. Lokhu kubenza bagcwale kakhulu.

Ifayibha namanzi kutamatisi kukusiza uzizwe ugcwele isikhathi eside. Lokhu kungasiza ukulawula indlala. Ucwaningo luphinde luveze ukuthi utamatisi ungasiza ukushisa amafutha futhi ukhiphe ubuthi emzimbeni.

Ucwaningo olwenziwe nezingane ezingu-61 ezikhuluphele luveze ukuthi utamatisi ungasiza kakhulu. Izingane eziphuza ijusi katamatisi zehle ngo-4kg kunezinye. Baphinde baba nempilo engcono yesibindi nokuvuvukala okuncane.

Lokhu kukhombisa ukuthi utamatisi ungathuthukisa imetabolism futhi usize ngezinhloso zesisindo.

• Utamatisi we-cherry uqukethe ama-calories angu-31 ku-1/2 indebe ngayinye, okuwenza abe inketho yokudla enekhalori ephansi.
• Okuqukethwe yifayibha katamatisi kusiza ukusutha, kunqande ukudla ngokweqile.
• I-tomato juice supplementation yayixhunywe ekunciphiseni ukuvuvukala kanye nokuthuthukiswa kwe-metabolism ezifundweni.

Engeza utamatisi ekudleni kwakho ukuze uthole impilo engcono ye-metabolic. Zikugcina ugcwele futhi ungena kahle ezinhlelweni zokuphatha isisindo. Utamatisi uthuthukisa umzimba futhi unikeze amavithamini abalulekile, akusize ufinyelele imigomo yakho yesisindo.

Impilo Yamehlo kanye Nezinzuzo Zokubona Kutamatisi

Utamatisi muhle emehlweni akho ngoba une-lutein ne-zeaxanthin. Lezi zakhi zisiza ukuvikela i-retina. Ziphinde zivimbele ukukhanya okuluhlaza okulimazayo futhi zilwe nomonakalo we-oxidative ongabangela ukulahlekelwa umbono.

Ucwaningo lubonisa ukuthi ukudla utamatisi njalo kungehlisa ingozi yokuwohloka kwe-macular okuhlobene neminyaka. Lesi yimbangela ehamba phambili yobumpumputhe kubantu abadala. Inganciphisa ubungozi ngokufika ku-35%.

I-Lutein ne-zeaxanthin ilwa nama-radicals mahhala futhi inciphisa ukuvuvukala kwamehlo. Axhunyaniswe nengozi ephansi engama-25% yezinkinga zokubona ezihlobene nobudala. Lezi zinhlanganisela zisiza futhi ukunciphisa ubunzima bamehlo obuvela ezikrinini, ezingabangela ikhanda elibuhlungu nokukhathala.

• Utamatisi ungumthombo kavithamini A, obalulekile ekugcineni umbono ocacile.
• I-Vitamin C kutamatisi inciphisa ingozi ye-cataract ngama-30% ngokuqinisa izicubu zamehlo.
• Ihlanganiswe namanye ama-carotenoid, i-lutein ne-zeaxanthin ikhulisa amandla e-antioxidant ngaphezu kwemiphumela yomuntu ngamunye.

Utamatisi ophekiwe une-lycopene eyengeziwe, kodwa uluhlaza noma uphekiwe, muhle emehlweni akho. Ukwengeza utamatisi kumasaladi, amasoso, noma ukudla okulula kungasiza iso lakho libe nempilo. Vikela umbono wakho ngokwemvelo ngalokhu okulula, okunezakhamzimba okungeziwe ekudleni.

Izindlela Ezihlukene Zokufaka Utamatisi Ongeziwe ekudleni Kwakho

Utamatisi unemisebenzi eminingi ekhishini, wengeza ukunambitheka nokudla ekudleni. Wasebenzise ku-omelets noma ku-avocado toast ukuze uthole uvithamini C. Ngokudla kwasemini, zama amasaladi e-caprese noma i-salsa yasekhaya yama-taco. Esidlweni sakusihlwa, uwafake ku-pasta noma kumasemishi.

Londoloza utamatisi ukuze ujabulele unyaka wonke. Friza utamatisi ophelele noma oqoshiwe ukuze uthole isobho. Zomise ukuze uthole ama-chips ahlafunwayo noma amasoso. I-tomato sauce ekheniwe ilungele ubusuku obubandayo. Utamatisi we-Cherry unambitheka njengama-snacks, anosawoti omncane noma ngamakhambi.

• Hlanganisa ama-smoothies ukuze uthole i-twist emnandi
• I-bruschetta ephezulu ne-basil entsha ne-garlic
• Gcoba nge-garlic ukuze uthole i-pasta topper
• Faka ama-frittatas noma ama-quiches
• Hlanganisa ku-tuna noma amasaladi enkukhu
• Gcoba futhi uphake nge-mozzarella ukuze uthole i-appetizer esheshayo

Ukupheka ngotamatisi kuletha okuhle kakhulu. Zihlanganise namafutha omnqumo ukuze zimunce kangcono i-lycopene. Zama i-Turkish ezme noma i-gazpacho yesi-Spanish ukuze uthole ukunambitheka okuhlukile. Ngisho notamatisi oswidi wengeza ubumnandi kumasaladi. Kunezindlela ezingapheli zokujabulela ukunambitheka kwabo okucebile.

Ukukhathazeka Okungenzeka: Ukungezwani notamatisi kanye nokuzwela

Utamatisi ugcwele imisoco, kodwa abanye abantu bangase babe nokusabela okubi. Ukungezwani komzimba notamatisi kuyivelakancane kodwa kungabangela izinkinga zamasosha omzimba, ikakhulukazi kulezo ezingezwani nempova yotshani. Lezi zinkinga zivame ukuholela ekulumeni emlonyeni noma ekubambeni komphimbo.

Abantu abazwela i-nightshade bangase futhi basabele ekudleni okufana nesitshalo seqanda noma upelepele. I-acidity katamatisi ingenza i-acid reflux ibe yimbi kakhulu kwabanye. Izimpawu zokungezwani nokudla zihlanganisa ubuhlungu besisu noma ukuqubuka kwesikhumba, okuhlukile kokungaphatheki kahle komzimba kwangempela.

• I-Oral Allergy Syndrome: Ukuluma komlomo noma ukuvuvukala
• Nightshade sensitivity: Ubuhlungu obuhlangene noma ukuvuvukala
• I-Acid Reflux: Isilungulela noma ukuqunjelwa

Uma ubona izimpawu, bheka i-allergist ukuze uhlole. Labo abangezwani ne-latex nabo bangase basabele. Ngenkathi ukungezwani notamatisi kuthinta i-1.7-9.3% kwezinye, izimo eziningi zithambile. Zama utamatisi oneasidi ephansi noma ophekiwe ukuze unciphise ukucasuka. Njalo thola iseluleko sezokwelapha mayelana nokusabela okubucayi.

I-Organic vs. Utamatisi Ovamile: Ingabe Ukhona Umehluko Wokudla Okunempilo?

Ukukhetha phakathi kukatamatisi wemvelo nowejwayelekile kungaphezu nje kokunambitha. Ucwaningo lubonisa ukuthi utamatisi we-organic ungase ube nemisoco eyengeziwe. Ucwaningo olwenziwa yiNyuvesi yaseBarcelona luthole ukuthi utamatisi we-organic Daniela unama-phenolic compounds angama-34. Lezi zinhlanganisela zisiza ukulwa nezifo futhi zivame ukutholakala ngamanani aphezulu kutamatisi wemvelo.

• Izibulala-zinambuzane: Ukulima kwemvelo kuvimbela izibulala-zinambuzane zokwenziwa, kuyilapho izinhlelo ezivamile zivumela ukusetshenziswa kwazo.
• Okuqukethwe kwezakhi: Izindlela ze-organic zingase zikhulise ama-polyphenols kanye novithamini C ngenxa yokuphathwa kwenhlabathi yemvelo.
• Ukulima okusimeme: Izinqubo ze-organic zigxila empilweni yenhlabathi ngokusebenzisa umquba nokushintshaniswa kwezitshalo, ukunciphisa umthelela emvelweni.

Ukulima okuvamile kusebenzisa igesi ye-ethylene yokwenziwa ukusheshisa ukuvuthwa, okungashintsha ukunambitheka. Utamatisi otholwe endaweni, ngisho noma ungekho ophilayo, ungase unambithe kangcono ngoba uvuthwa ngokwemvelo. Uma izindleko ziyinkinga, ukuthenga phakathi nesizini noma ukuzikhulisela okwakho kuyinketho enhle.

I-USDA-certified organic tomatoes kumele ilandele izindinganiso eziqinile, kuhlanganise nokungabikho komanyolo okwenziwa. Nakuba zombili izinhlobo zinomsoco, izinketho ze-organic zisekela ezolimo ezisimeme kanye nokuchayeka okuphansi kwezibulala-zinambuzane. Cabanga ngalokho okubaluleke kakhulu kuwe: impilo, ukunambitheka, noma indawo ezungezile lapho unquma.

Isiphetho: Ukwenza Utamatisi Ingxenye Evamile Yokudla Kwakho Okunempilo

Utamatisi ugcwele imisoco, okwenza ube muhle ekudleni okunempilo. Zisiza ukuvikela inhliziyo yakho futhi zilwe nomdlavuza. Ngama-calories angu-22 kuphela kutamatisi ophakathi, alungele ukudla kwansuku zonke.

Utamatisi ugcwele i-lycopene, i-potassium, ne-fiber. Lezi zakhi zomzimba zikusiza ukuthi uhlale unempilo. Ukuwadla kuluhlaza kumasaladi noma kuphekwe kumasoso kuyisinyathelo esihlakaniphile.

Ucwaningo lukhombisa ukuthi ukupheka utamatisi kwandisa i-lycopene. Lokhu kusiza ukunciphisa izingozi zesifo senhliziyo. Utamatisi nawo une-potassium njengobhanana, esiza ngomfutho wegazi. I-fiber yabo isiza ukugaya futhi isiza ekulawuleni isisindo.

Jabulela utamatisi ngezinhlamvu eziphelele noma amaprotheni angenalutho ukuze uthole ukudla okunomsoco. Ayathengeka futhi ayatholakala unyaka wonke. Khetha utamatisi ophilayo ukuze ugweme izibulala-zinambuzane, kodwa ezingaphili zinempilo futhi.

Utamatisi uyinto okufanele ube nayo ekudleni okunempilo. Anama-kilojoule aphansi kodwa aphezulu kuma-antioxidants. Zisebenzise kumasemishi noma isobho ukuze uthuthukise impilo yakho. Ukwengeza utamatisi ekudleni kwakho kungenza umehluko omkhulu enhlalakahleni yakho.

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.