Ngaba wakha wazibuza ukuba zeziphi ezo ziqwenga zincinci, zimhlophe, zinde zerayisi eqhotsiweyo okanye izinti ozitya evenkileni? Le nto abantu abaninzi bathanda ukuyitya, eyongeza incasa eyahlukileyo kunye ne-crunch ekutyeni kwabo, yinto esiyibiza ngokuba yi-bean sprouts. Ezi azizo nje izinto ezenza ukutya kube mnandi, kodwa akuyi kuba yinto ephosakeleyo ukuzibiza ngokuba kukutya okuphezulu okuzisa iingenelo ezininzi zempilo emizimbeni yethu. Ke namhlanje, masithethe ngeempawu ezintle zesi sityalo sincinci.
Zithini ezi zityalo zeembotyi?
Ngamafutshane, iimbotyi ezihlumayo ngamagqabi amatsha avelayo xa iimbotyi esizityayo zihluma. Ziyinxalenye ebalulekileyo yokutya kwaseAsia. Sitya iimbotyi ezihlumayo ezivela kwiimbotyi zemung kunye neesoya ngokukodwa.
Ungazithenga ezi evenkileni, okanye uzenze ekhaya. Enyanisweni, zingakhuliswa lula ukuba uzigcina kwisitya esigqunyiweyo, kude nelanga elithe ngqo.
Umahluko phakathi kweembotyi kunye neembotyi ze-Alfalfa
Ii-sprouts zisencinci kakhulu kwisityalo ngasinye. Njengeembotyi, ii-sprouts ziveliswa kwimifuno efana ne-broccoli, i-mustard, i-clover, kunye ne-alfalfa. Ii-green peas kunye ne-alfalfa sprouts zezona ntlobo zidumileyo. Ii-green peas zinobumanzi kancinci, kwaye zikulungele ukuqhotsa. Ii-alfalfa sprouts zinencasa yengca, ngoko ke zihlala zisetyenziswa kwizinto ezifana neesandwich.
Iingenelo ezimangalisayo zempilo zeembotyi ezihlumayo
Esi sityalo sincinci sizaliswe ziivithamini C kunye ne-K, kunye neeproteni kunye nefayibha. Ayipheleli apho, kodwa ikwanayo ne-folate, i-manganese, i-phosphorus, kunye ne-iron. Makhe sibone ukuba zeziphi izibonelelo ezivela ekutyeni kwethu.
Inceda ekulawuleni uxinzelelo lwegazi oluphezulu
Iimbotyi ezihlumayo zinokunceda ukukhusela nokulawula uxinzelelo lwegazi oluphezulu, okanye uxinzelelo lwegazi oluphezulu. Oku kungenxa yokuba ziqulathe iiproteni ezincinci ezibizwa ngokuba ziipeptides. Ezinye izifundo zibonisa ukuba ezi peptides zinokusebenza ngendlela efanayo namanye amayeza asetyenziselwa ukunyanga uxinzelelo lwegazi oluphezulu, ukunceda ekunciphiseni uxinzelelo lwegazi.
Kodwa oku kubaluleke kakhulu: Ukuba usela amayeza oxinzelelo lwegazi oluphezulu, ungaze uwatshintshe ngamayeza owanikwe ngugqirha wakho. Aluncedo nje kuphela.
Ngaba umngcipheko womhlaza ungancitshiswa?
Uphando lufumanise ukuba iiproteni ezikwiimbotyi ezihlumayo zinokuba namandla okunciphisa umngcipheko womhlaza. Ezinye izifundo zibonisa ukuba ezi zondlo zinokunceda ekulawuleni ukukhula kweeseli zomhlaza, ingakumbi umhlaza wamabele, i-leukemia, kunye nomhlaza wenkqubo yokugaya ukutya.
Inceda ekugayweni kokutya.
Iimbotyi ezihlumayo zizinto ezityebileyo kwifayibha. Ifayibha ibaluleke kakhulu kwinkqubo yethu yokugaya ukutya. Ifayibha isebenza njenge "brashi yangaphakathi" ecoca ingaphakathi lamathumbu ethu. Inceda ukususa inkunkuma emzimbeni ngokulula kwaye ithintele ukuqhinwa.
Ilungele impilo yentliziyo
Iimbotyi ezihlumayo zinokukunceda ukulinganisela amanqanaba akho e-cholesterol kwaye zikhusele impilo yentliziyo yakho. Uphononongo oluncinci olwenziwe kubantu abanesifo seswekile lubonise ukuba ukutya iimbotyi ezihlumayo kunokunciphisa i-LDL cholesterol (i-cholesterol embi), eyingozi emizimbeni yethu kwaye iqokelelana kwimithambo yegazi yethu, kwaye yonyuse i-HDL cholesterol (i-cholesterol elungileyo), ecoca imithambo yegazi yethu.
Bakwanako nokunciphisa olunye uhlobo lwamafutha egazini olubizwa ngokuba yi-triglycerides. Ukuba ezi triglycerides ziyanda, umngcipheko wokuba nesifo sentliziyo uyanda.
Yehlisa ukudumba emzimbeni
Ezinye izifundo zibonisa ukuba iimbotyi zinokunceda ekulawuleni ukusebenza kwenkqubo yethu yokuzikhusela komzimba kwaye zinciphise ukudumba emzimbeni. Oku kunokunceda ekulawuleni iimeko ezifana neengxaki zokuzikhusela komzimba, ezinye iintlobo zomhlaza, ukutyeba kakhulu, kunye nesifo seswekile.
Ilungele nesifo seswekile
Iimbotyi ezihlumayo zine-glycemic index ephantsi kakhulu, nto leyo ethetha ukuba azinyusi amanqanaba eswekile egazini lakho kwangoko emva kokuzitya. Ezinye izifundo zifumanise ukuba iimbotyi eziluhlaza zinokunceda ekulawuleni amanqanaba e-insulin kunye neglucose emizimbeni yethu.
Makhe sijonge isondlo esifumaneka kwi-bean sprouts.
Ezi zezona zondlo ezikwikomityi yeembotyi eziluhlaza.
| Izakhamzimba | Isixa ngeKomityi nganye |
|---|---|
| Iikhalori | 31 |
| Iiproteni | Iigram ezi-3 |
| Amafutha | 0 iigram |
| Iicarbohydrate | Iigram ezi-6 |
| Ifayibha | Iigram ezi-2 |
| Iswekile | Iigram ezi-4 |
Ukongeza, iimbotyi ezihlumayo zikutya okutyebileyo kwii-antioxidants. Ii-antioxidants zithintela umonakalo kwiiseli zomzimba wethu kwaye zinceda ekunciphiseni umngcipheko womhlaza nesifo sentliziyo. Iimbotyi ezihlumayo zityebile kakhulu kwi-vitamin C, i-calcium, kunye ne-iron.
Uzitya njani ezi zinto? Ungazipheka ekhaya?
Ungazitya iimbotyi ezihlumayo ziluhlaza okanye ziphekiwe. Kodwa kukhuselekile ukuzitya ziphekiwe . Siza kuthetha ngaloo nto kamva.
Ukuba uyapheka, ungaziqhotsa ngeoyile uze uziphakele neenoodles okanye imifuno efana neminqathe kunye nepepile. Ungazitya zingaphekwanga phezu kwesaladi yakho. Ziphela ngokukhawuleza, ngoko ke kungcono ukuzibeka efrijini kwangoko xa uzifumene.
Xa uthenga evenkileni, khetha izityalo ezimhlophe, ezikhazimlayo, nezinencam emthubi. Ziphephe ezo zinuka kakubi okanye ezinamathelayo. Eyona ndlela ilungileyo yokuvavanya oku kukuthatha isityalo esinye usiqhekeze phakathi. Isityalo esitsha siya kwaphuka lula ngesandi esithi "tuck".
Nantsi indlela yokukhulisa izityalo ekhaya
1. Okokuqala, thabatha malunga ne-50 grams yembewu ehlumayo uze uyihlambe kakuhle.
2. Emva koko, yifake emanzini afudumeleyo uze uyivumele ifunxwe ubusuku bonke kubushushu begumbi.
3. Khupha imbewu emanzi, uyibeke kwibhotile yeglasi, uze uyigqume ngeqhekeza letshizi.
4. Kabini okanye kathathu ngemini, yongeza amanzi amancinci angenayo i-chlorine (njengamanzi aphuma entwasahlobo) uze ushukumise imbewu ngokuyijika ibhotile. Le bhotile kufuneka igcinwe kwindawo emnyama. Iza kuqala ukuhluma kwiintsuku ezi-3 ukuya kwezi-7.
5. Nje ukuba izityalo zikhule kakuhle, zibeke esityeni samanzi uze ususe ulusu kunye neengcambu kwimbewu.
6. Beka amagqabi kwisihluzo ukuze amanzi aphume kakuhle kwaye uwasebenzise. Okanye, uwagcine kwisitya seplastiki/iglasi esingangeni moya efrijini.
Ngaba kukho izinto ekufuneka uzilumkele xa usitya iimbotyi ezikhula kwizityalo?
Ewe, oku kubaluleke kakhulu. Nangona iimbotyi ezihlumayo zimnandi kwaye zinesondlo, ngamanye amaxesha zinokuba neentsholongwane eziyingozi. Indawo efudumeleyo nefumileyo ekufuneka iimbotyi zikhule kuyo ikwayindawo efanelekileyo yokuba iintsholongwane ezifana neSalmonella kunye neListeria zikhule kakuhle.
Ukuba kukho iintsholongwane kwimbewu, zinokusasazeka ngokukhawuleza xa zihluma. Ke ngoko, indlela ekhuselekileyo yokuzitya kukuzipheka kakuhle . Ukupheka kubulala ezi ntsholongwane ziyingozi.
Ukuba utyala izithole ekhaya, thenga imbewu eqinisekisiweyo ukuba ayinazo iintsholongwane. Kwakhona, jonga izithole ukuba azinawo na umngundo okanye ukungunda. Ukuba ubona naziphi na, lahla yonke inqwaba yazo.
Ngubani omele aphephe ukutya iimbotyi eziluhlaza?
Ukutya iimbotyi eziluhlaza kunokubangela izifo ezinzulu kwabanye abantu kunabanye. Abantu abalandelayo akufuneki batye iimbotyi eziluhlaza:
| Abantu abafanele baphephe ukutya ukutya okuluhlaza |
|---|
| Abantwana abancinci |
| Abantu abadala (abalupheleyo) |
| Abantu abaneenkqubo zomzimba ezibuthathaka (umz. izigulane ezinomhlaza, abantu abane-HIV) |
| Oomama abakhulelweyo |
Umyalezo Wokuya Ekhaya
- I-sprouts zembotyi zizinto ezinempilo kakhulu kwaye zineengenelo ezininzi zempilo.
- Nangona kunjalo, ekubeni ezi zinokuba neentsholongwane eziyingozi, eyona ndlela ikhuselekileyo neyona ilungileyo yokuzitya kukuzipheka kakuhle.
- Abantwana abancinci, abantu abadala, oomama abakhulelweyo, kunye nabo baneenkqubo zomzimba ezibuthathaka kufuneka bakuphephe ukutya iimbotyi eziluhlaza.
- Xa uthenga evenkileni, khetha izityalo ezitsha nezibukeka zicocekile kwaye uzigcine efrijini.
- Ukuba unesifo esifana noxinzelelo lwegazi oluphezulu okanye isifo seswekile, kubaluleke kakhulu ukuthetha nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo.
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