Iingenelo ezimangalisayo zempilo zeelentile, eziyinxalenye ebalulekileyo yekhitshi lethu

Kunzima ukufumana usuku ekhitshini lethu laseSri Lanka ngaphandle kweelentile, akunjalo? Isuphu yeelentile iye yaba yinxalenye yobomi bethu kuba inokutyiwa nerayisi kwisidlo sakusasa, sasemini, sangokuhlwa, nangaliphi na ixesha losuku. Kodwa ngaba wakha wacinga ukuba ezi mbewu zincinci zibomvu nezimthubi zinegalelo elingakanani kwimpilo yakho? Namhlanje, masithethe ngeempawu ezingaqhelekanga ezifihliweyo kwezi lentile ziqhelekileyo.

Zithini iingenelo zempilo zeelentile?

Iilentile luhlobo lweentyantyambo ezikusapho lweentyantyambo, njengeembotyi, i-soya, kunye neenati. Ziza ngemibala eyahlukeneyo, kuquka umdaka, obomvu, omthubi, oluhlaza, nomnyama. Nokuba umbala unjani, zonke ezi nyantyambo ziqulathe izakhamzimba ezahlukeneyo eziluncedo emizimbeni yethu.

Iminyaka yophando ibonise ukuba iilentile azikokutya nje kuphela, kodwa liyeza elinokunceda ukulawula inani lezifo. Iilentile zinokunceda ukulawula nokunciphisa umngcipheko wokuba nesifo seswekile , ukutyeba kakhulu , izifo zentliziyo , kunye nezinye iintlobo zomhlaza .

Ngamafutshane, izinto ezikhethekileyo ezibizwa ngokuba ziipolyphenols kunye nee-lectins ezikwiilentili zinamandla okunciphisa ukukhula kweeseli zomhlaza.

Inceda njani impilo yentliziyo?

Iilentile zilungile ekugcineni iintliziyo zethu ziphilile. Iipolyphenols ezikwiintlentile zinokunciphisa uxinzelelo lwegazi kunye namanqanaba e-cholesterol . Uphononongo lufumanise ukuba abantu abatya malunga nekomityi yeentlentile imihla ngemihla kangangeeveki ezili-10 baye bancipha kakhulu uxinzelelo lwegazi.

Ngokufanayo, ukutya okufana neelentile kunciphisa inqanaba "le-cholesterol embi" (i-LDL Cholesterol) emizimbeni yethu. Le cholesterol ye-LDL yiyo enamathela kwimithambo yegazi yethu, iyivale kwaye ibangele iimeko eziyingozi ezifana nokuhlaselwa yintliziyo kunye nokubetha kwentliziyo . Ngoko ke ukongeza iilentile ekutyeni kwakho kwemihla ngemihla kuluncedo olukhulu entliziyweni yakho.

Ukulawula ubunzima kunye nokunciphisa umzimba

Iilentile zizinto ezilungileyo kumntu ozama ukunciphisa umzimba. Isizathu kukuba iilentile ziqulethe ifayibha eninzi. Le fayibha ikwenza uzive uhluthi nokuba sele utye kancinci. Oku kulawula nokusetyenziswa ngokungeyomfuneko kokutya okuneekhalori eziphezulu.

Khawucinge nje, xa ufaka ikomityi yeelentile kwirayisi yakho, uziva uhluthi ngokukhawuleza. Emva koko ubungakanani berayisi oyityayo buyehla ngokuzenzekelayo, akunjalo? Ngale ndlela, ukutshintsha ukutya okuneekhalori eziphezulu (ezinamandla amaninzi) ngokutya okunefayibha eninzi njengeelentile luncedo olukhulu ekulawuleni ubunzima.

Ukulawula nokuthintela isifo seswekile

Uphando lubonisa ukuba ukutya iilentili imihla ngemihla kunokunceda ukulawula isifo seswekile kwaye kuthintele nokuba singakhuli. Iilentili zinokunceda ukulawula amanqanaba eswekile egazini kubantu abanesifo seswekile nakubantu abaphilileyo.

Isizathu esiphambili soku kukuba kukho ifayibha eninzi kwiilentili. Kwakhona, izondlo ezifana ne-manganese kunye ne-flavonoids zinegalelo koku.

Makhe sijonge isondlo esifumaneka kwiilentili.

Iilentile zingumthombo wesondlo. Ukongeza kwifayibha, ii-lectin, kunye neepolyphenols ezinciphisa izifo esizixubushileyo ngaphambili, ezi mbotyi zincinci ziqulathe nezinye izondlo ezininzi ezixabisekileyo.

Phakathi kwazo, izondlo ezibaluleke kakhulu zezi:

• Iiproteni: Le yeyona ndlela ilungileyo kwabo bangayityiyo inyama ukuze bafumane iiproteni ezifunwa yimizimba yabo.
• I-iron: Inceda ekuthinteleni i-anemia.
• I-Folate: Isondlo esibalulekileyo, ingakumbi koomama abakhulelweyo.
• I-Potassium: Inceda ekulawuleni uxinzelelo lwegazi.
• IManganese: Ibalulekile kwimpilo yamathambo kunye nemetabolism.
• Iiprebiotics: Ezi zisebenza njengokutya kweebhaktheriya ezilungileyo emathunjini ethu, zinceda ukugcina inkqubo yokugaya ukutya isempilweni.
• Ezinye izondlo ezininzi ezifana neThiamin, iZinc, iCopper .

Ingakanani into elungileyo ukuyitya?

Nokuba yisiqingatha sekomityi yeelentile eziphekiweyo ezinokukunika izondlo ezininzi ezibalulekileyo. Nangona kunjalo, ukuba zininzi kakhulu akulunganga. Ekubeni iilentile ziphezulu kwifayibha, ngamanye amaxesha zinokuba nzima emizimbeni yethu ukuba ityebe. Ukutya iilentile ezininzi ngaxeshanye kunokubangela igesi , ukudumba , kwanesisu esibuhlungu kwabanye abantu. Ke ngoko, kungcono ukutya umlinganiselo ofanele umzimba wakho.

Ungazilungisa njani iilentile ukuze zilungele incasa kunye nomgangatho?

Ungathenga iilenti ezomileyo kunye neelenti eziphekiweyo, ezipakishiweyo evenkileni. Kodwa ukuba uthenga iilenti ezilungisiweyo, qiniseka ukuba uzifunda ilebhile ukuze ubone ukuba zongeze ityuwa eyongezelelweyo, ioyile, kunye nezithako ezenziweyo .

Ukupheka iilenti ezomileyo kulula kakhulu. Into yokuqala ekufuneka uyenze kukuhlola iilenti ngononophelo uze ususe naziphi na izinto ezingafunekiyo ezifana namatye nesanti, uze uzihlambe kakuhle ngamanzi . Akukho mfuneko yokuzimanzisa iilenti ngaphambi kokuba uzipheke. Beka iilenti ezihlanjiweyo ebhodweni, wongeze amanzi okanye umhluzi ongenatyuwa ingako ukuze ugqume iilenti, uze uzibeke esitovini.

Gquma ngesiciko, wehlise ubushushu, uze upheke malunga nemizuzu engama-20-40. Eli xesha linokwahluka ngokuxhomekeke kuhlobo lweelentile ozisebenzisayo. Ungongeza iziqholo ozithandayo, umzekelo, igalikhi, i-curry, i-turmeric, kunye ne-cumin ukuze uphucule incasa.

Ezinye iindlela zokongeza iilentile ekutyeni kwakho

• Yenza isuphu yeentyantyambo ezimnandi usebenzisa indlela yethu yendabuko.
• Yongeza iilentile ezibilisiweyo kwisaladi ukuze wongeze isondlo sayo kunye nomthamo weproteni.
• Sebenzisa iilentili endaweni yenyama uze wenze ii-cutlets, ii-patties, okanye ii-vadas .
• Yenza i-roti okanye i-tortilla wrap ngeelentile ezibilisiwe kunye nemifuno efana neminqathe kunye nelettuce.

Ukuba uneengxaki zempilo okanye ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo, qhagamshelana nogqirha wakho okanyeKubalulekile rhoqo ukuthetha nogqirha wakho kwaye ufumane ingcebiso.