Umele ukuba uzibonile ezi mbotyi zimnyama zincinci xa usiya evenkileni, akunjalo? Abanye abantu bayathandabuza ukuzitya, mhlawumbi kuba bengaziqhelanga. Kodwa ubusazi na ukuba ezi mbotyi zimnyama, okanye `(Iimbotyi Ezimnyama)`, zizinto zokutya eziphezulu ezizele zisondlo kwaye zinezibonelelo ezimangalisayo kwimpilo yethu? Nangona ngokwesayensi zibizwa ngokuba `(Phaseolus vulgaris)`, sizibiza nje ezi mbotyi zimnyama. Namhlanje, siza kuthetha ngendlela ekufanelekile ngayo ukongeza ezi mbotyi zimnyama, eziza nencasa emnandi kancinci, kwizidlo zethu.
Iingenelo ezimangalisayo zempilo zeembotyi ezimnyama
Iimbotyi ezimnyama zingumthombo wesondlo ngenxa yee-antioxidants zazo, ifayibha, iiproteni kunye neecarbohydrate. Enyanisweni, ukufaka iimbotyi ezimnyama rhoqo ekutyeni kwakho kunokunciphisa umngcipheko wezifo ezininzi ezinzulu.
Ukulawula amanqanaba eswekile egazini
Le yinto ebaluleke kakhulu kubantu abanesifo seswekile. Ngokungafaniyo nokutya okuninzi okutyebileyo kwiicarbohydrate, ukutya iimbotyi ezimnyama akunyusi ngokukhawuleza amanqanaba eswekile egazini. Uphando lufumanise into eyahlukileyo ngokupheleleyo. Khawuthelekelele, utya irayisi kuphela. Emva koko amanqanaba eswekile egazini lakho ayanda ukuya kuthi ga kwinqanaba elithile. Nangona kunjalo, ukuba wongeza iimbotyi ezimnyama kwirayisi uze uyitye, amanqanaba eswekile egazini lakho aya kuba phantsi kunokuba utya loo rayisi yodwa. Kumntu onesifo seswekile, ukongeza iimbotyi ezimnyama kukutya okunempilo kunokunceda ukulawula iswekile egazini kunye nokunciphisa umngcipheko wesifo sentliziyo esiza nayo.
Ukunciphisa umngcipheko womhlaza
Uphando lubonisa ukuba ukutya okutyebileyo kwiimbotyi kunye nezinye iimbotyi kunokunciphisa umngcipheko weentlobo ezahlukeneyo zomhlaza, kubandakanya umhlaza wesisu, wezintso kunye nomhlaza wamathumbu amakhulu. Izifundo zokuqala zezilwanyana zikwabonise ukuba iimbotyi zinokunceda ukulawula ukukhula kweeseli zomhlaza wamabele, kodwa uphando olongezelelweyo luyadingeka ebantwini ukuqinisekisa oku.
Ngamafutshane, ukongeza rhoqo into efana neembotyi ezimnyama ekutyeni kwethu lutyalo-mali oluhle ekuzikhuseleni kwizifo ezininzi.
Ukukhusela amehlo
Kuqhelekile ukuba amehlo ethu abe buthathaka njengoko sikhula. Ii-antioxidants ezikwiimbotyi ezimnyama zinokukhusela amehlo ethu kwiimeko ezifana nokuwohloka kwe-macular okunxulumene nobudala kunye ne -cataracts . Uphononongo olukhulu olwenziwe yiNational Eye Institute eMelika lubonise ukuba xa abantu abasengozini enkulu bethatha iidosi eziphezulu zee-antioxidants, umngcipheko wabo wokufumana esi sifo wehliswa ngama-25%. Ukubona kwabo kwehliswa ngama-19%. Ngoko ke iimbotyi ezimnyama zikutya okulungileyo kakhulu kwamehlo.
Impilo yentliziyo
I-cholesterol yingxaki enabantu abaninzi kule mihla. Ukutya iimbotyi kunokunceda ukunciphisa inqanaba le-cholesterol egazini lakho kunyeIzifundo zibonise ukuba inokwehlisa amanqanaba e-cholesterol "embi", nto leyo enokunciphisa umngcipheko wesifo sentliziyo. Olunye uphando lubonise ukuba ukutya iqhekeza elinye leembotyi ezomisiweyo ngosuku kunokunciphisa umngcipheko wesifo sentliziyo ukuya kuthi ga kwi-38%.
Ukulawula ubunzima bomzimba
Izifundo zibonise ukuba abantu abatya iimbotyi rhoqo banobunzima obuphantsi bomzimba kunye nobukhulu besinqe obuncinci. Kuphononongo lwamadoda atyebileyo, iqela elalitya iimbotyi kunye nezinye iinati lalahlekelwa bubunzima obungaphezulu kunabo babelandela ukutya okwahlukileyo. Amanqanaba abo e-cholesterol "amabi" nawo ehle kakhulu. Izazinzulu zikholelwa ukuba oku kungenxa yeproteni ephezulu, ifayibha, kunye neecarbohydrate ezicothayo kwiimbotyi. Ezi zondlo zikunceda uzive ugcwele ixesha elide, nto leyo enceda ukulawula ukutya kakhulu.
Isondlo esikwiimbotyi ezimnyama
Iimbotyi ezimnyama kukutya okutyebileyo kwii-antioxidants. Ngamafutshane, ii-antioxidants zii-superhero ezilwa namasuntswana amancinci emizimbeni yethu anokonakalisa iiseli zethu aze asigulise. Zikhusela iiseli zethu kwaye zisikhusele kwizinto ezifana nesifo sentliziyo kunye nomhlaza. Ukongeza, iimbotyi ezimnyama zikwaqulathe iivithamini kunye neeminerali ezilandelayo:
- Ivithamini A
- Ivithamini C
- I-calcium
- I-Folate
- I-Magnesium
- Intsimbi
- I-Potassium
Ulwazi lwesondlo malunga ne-1/2 indebe yeembotyi ezimnyama eziphekiweyo
Makhe sibone ukuba yintoni ekwisiqingatha sekomityi yeembotyi ezimnyama eziphekiweyo, nto leyo edla ngokutyiwa kwisabelo esinye.
| Izakhamzimba | Isixa nge 1/2 indebe |
|---|---|
| Iikhalori | 114 |
| Iiproteni | Iigram ezi-8 |
| Amafutha | 0 iigram |
| Iicarbohydrate | Iigram ezingama-20 |
| Ifayibha | Iigram ezisi-7 |
| Iswekile | 0 iigram |
Izinto ekufuneka ziqwalaselwe
Kodwa kukho into enye ekufuneka uyikhumbule. Iimbotyi ezimnyama ziphezulu kakhulu kwiicarbohydrate. Ngenxa yoko, zisenokungafaneleki kumntu olandela ukutya okune-carbohydrate ephantsi . Kwakhona, ekubeni ziqulathe izinto ezininzi ekunzima ukuzigaya, ukutya kakhulu ngaxeshanye kunokubangela igesi kunye nokungonwabi esiswini . Siza kuthetha ngento esinokuyenza ngaloo nto emva koko.
Ungazilungisa njani iimbotyi ezimnyama ngokuchanekileyo?
Ukuze ufumane iingenelo ezininzi zempilo kwiimbotyi ezimnyama, kungcono ukusebenzisa iimbotyi ezomisiweyo endaweni yezisemathinini.
Okokuqala, thatha iimbotyi ezomileyo uze uzihlambe kakuhle emanzini abandayo. Emva koko, kufuneka uzicwilise emanzini. Eli nyathelo lokucwilisa libaluleke kakhulu kuba linceda kakhulu ekuthinteleni igesi endikhankanyileyo ngaphambili.
Eyona ndlela ilungileyo "kukuntywila emanzini ashushu".
1. Yongeza malunga neekomityi ezili-10 zamanzi kwiikomityi ezi-2 zeembotyi.
2. Beka la manzi esitovini uze uwabilise. Xa amanzi ebila kakuhle, yiyeke ibile kancinci malunga nomzuzu omnye okanye emibini.
3. Ngoku susa imbiza esitovini uze uyishiye igqunyiwe malunga neeyure ezi-4.
4. Emva koko, khupha amanzi uze uhlambe iimbotyi kwakhona. Ngoku iimbotyi zakho zilungele ukupheka.
Ungenza nezitya ezimnandi ezifana nale ngeembotyi ezimnyama ezilungiselelwe ngale ndlela. Ungenza ne-mash emnandi nge-coconut, njengakwilizwe lethu, okanye i-curry elungileyo.
- I-quesadilla yeembotyi kunye netshizi
- I-salsa eyenziwe ngeembotyi ezimnyama kunye neziqhamo
- Isuphu emnandi eyenziwe ngeembotyi
- I-curry yembotyi emnyama okanye i-oyile dip eyenziwe ngendlela esiyithandayo
Umyalezo Wokuya Ekhaya
- Iimbotyi ezimnyama zizinto zokutya eziphezulu ezigcwele iiproteni, ifayibha kunye nee-antioxidants, kwaye zineengenelo ezininzi zempilo.
- Ezi ziluncedo kakhulu ekulawuleni amanqanaba eswekile egazini, impilo yentliziyo, ukubona, kunye nobunzima bomzimba.
- Ukuze uphephe ukungonwabi okufana nokudumba, kubalulekile ukuntywilisela iimbotyi ezomileyo emanzini kakuhle ngaphambi kokuba uzipheke.
- Ezi ziphezulu kakhulu kwiicarbohydrates, ngoko ke lumka ngobungakanani bomlinganiselo ukuba ulandela ukutya okune-carbohydrates ephantsi.
- Ukuba unesifo esifana nesifo seswekile, kusoloko kububulumko ukuthetha nogqirha wakho ngaphambi kokuba wenze utshintsho olukhulu kwindlela otya ngayo.
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