Ithanga yinto ebalulekileyo emakhayeni ethu nasemakhitshini, akunjalo? Akukho nto ifana nethanga ukwenza isidlo esimnandi okanye ukutyiwa nerayisi pudding. Kodwa ubusazi na ukuba, ukongeza kwesi sidlo simnandi, ithanga lisidlo esimnandi esibonelela ngeenzuzo ezimangalisayo kwimpilo yethu? Namhlanje, masithethe ngeemfihlo zempilo ezimangalisayo ezifihliweyo ngaphakathi kweli thanga liqhelekileyo.
Okokuqala, yintoni ithanga?
Ngamafutshane, ithanga lilungu losapho lweCucurbitaceae, oluquka imifuno efana neekhukhamba, iimelon, kunye nesquash. Nangona abantu abaninzi becinga ukuba ithanga liyimifuno, ngokwesayensi, ithanga sisiqhamo kuba livela kwinxalenye yentyatyambo ethwala imbewu. Nangona kunjalo, ekubeni silisebenzisa njengemifuno ekuphekeni, asinto yokucinga ngayo.
Amathanga awamnandi nje kuphela, kodwa nembewu yawo ikwanesondlo kakhulu. Ithanga elisezikotini esilithenga evenkileni likwanezibonelelo ezininzi zesondlo ezifana nezethanga elitsha. Ngoko ke kulula kakhulu ukufumana izibonelelo zamathanga unyaka wonke.
Zithini iingenelo ezinkulu zethanga emzimbeni wethu?
Kulungile, ngoku masijonge eyona nto ibalulekileyo: zithini izibonelelo zokutya ithanga emzimbeni wethu?
Ulusu oluhle nolusempilweni
Ithanga liluncedo kakhulu ekugcineni ulusu lwakho lusempilweni kwaye lukhazimla. I-vitamin C, iiminerali, kunye nee-carotenoids ezikwithanga zinika ulusu umswakama kunye nesondlo esifunekayo.
Ngokukodwa, i-beta-carotene, i-antioxidant enamandla enika ithanga umbala walo orenji, inceda ekunciphiseni umonakalo welanga kunye nomngcipheko womhlaza wolusu. Ikwanceda ekunciphiseni inkqubo yokwaluphala.
Lola amehlo akho.
"Ukutya ithanga kwenza amehlo akho akhanye" libali esilivileyo ukususela ebuntwaneni. Liyinyani. I-beta-carotene ekwithanga iguqulwa ibe yi -vitamin A emizimbeni yethu. Le vithamini A ibalulekile ekusebenzeni kakuhle kwamehlo ethu. Ibaluleke kakhulu ekuboneni ebusuku nakwimpilo ye-cornea.
Khumbula, kungcono ukufumana le vithamini A kunye ne-beta-carotene exabisekileyo ekutyeni kwendalo okufana nethanga, endaweni yokusela iipilisi.
Ilungele impilo yentliziyo
Ithanga liphezulu kuluhlu lokutya okunceda intliziyo yakho ihlale isempilweni. Iiminerali ezikwithanga , ezifana nepotassium, imagnesium, kunye necalcium , zinceda ekulawuleni ukubetha kwentliziyo yakho kunye nokulawula uxinzelelo lwegazi lakho.
Ukongeza, ifayibha ekwithanga inceda ekunciphiseni izinga le-cholesterol embi egazini.
Ukungakhuseleki kwincopho yayo
Ngaba ugula rhoqo? Ngoko ke ngokuqinisekileyo kufuneka wongeze ithanga ekutyeni kwakho. Kuba, ithanga liqulethe izondlo ezininzi ezifana neVithamin A, C, E, Zinc, kunye neIron, ezifunekayo ukuqinisa amasosha omzimba wethu. Ke ngoko, ithanga linceda ekukhuseleni kwiintsholongwane ezahlukeneyo kwaye liphilise ngokukhawuleza ukuba kukho usulelo.
Gcina impilo yamathumbu
Ithanga likwakukutya okuluncedo kakhulu kwinkqubo yethu yokugaya ukutya. Ifayibha ekulo ithintela ukuqhinwa kwaye yenza kube lula ukugaywa kokutya. Kwakhona, ezinye zezinto ezikwithanga zinceda ekukhuliseni iintsholongwane ezilungileyo emathunjini ethu kwaye zilawule iintsholongwane ezimbi. Ngokukodwa, i-amino acid cucurbitin efumaneka kwimbewu yethanga kuthiwa inceda ekuthinteleni iintsholongwane.
Inceda ukunciphisa umzimba
Ithanga lisidlo esihle kakhulu kumntu ozama ukunciphisa umzimba. Ithanga lineekhalori ezincinci kwaye linefayibha eninzi. Ekubeni linefayibha eninzi, likwenza uzive uhluthi nasemva kokutya kancinci. Oku kunceda ekulawuleni ukutya kwakho kwaye kukunceda ekulawuleni ubunzima bakho.
Ingakanani ixabiso lesondlo lethanga?
Makhe sijonge amaxabiso esondlo aqikelelweyo ekomityini enye (malunga ne-245 grams) yethanga eliphekiweyo.
| Icandelo lezondlo | Ubungakanani obupheleleyo |
|---|---|
| Iikhalori | 83 |
| Iiproteni | 2.7 iigram |
| Iicarbohydrate | Iigram ezili-19.8 |
| Ifayibha | 7.1 iigram |
| Amafutha | 0.7 iigram |
| Ivithamini A | Ngaphezulu kwama-200% eemfuno zemihla ngemihla |
| I-Potassium | Malunga ne-16% yemfuneko yemihla ngemihla |
Lumka kwezi zinto xa usitya ithanga
Nangona ithanga liyisidlo esinempilo kakhulu, kukho izinto ezimbalwa ekufuneka uziqaphele.
- Lumka iswekile kunye neoyile: Izinto ezibhakiweyo ezifana nepayi yepumpkin, ii-pumpkin rolls, kunye nezinye iziselo zihlala zineswekile kunye neoyile eyongeziweyo eninzi. Ngoko ke kuphephe ukutya ezi zinto rhoqo. Kungcono ukupheka ipumpkin ekhaya ngeswekile encinci.
- Amanqanaba ePotassium: Amathanga ane-potassium eninzi. Oku akuyongxaki kumntu ophilileyo, kwaye ngokwenene kuluncedo. Nangona kunjalo, abantu abanesifo sezintso okanye abo bathatha amayeza achaphazela ukusebenza kwezintso kufuneka bathethe nogqirha wabo ngaphambi kokuba batye ukutya okuninzi okune-potassium eninzi njengethanga. Kuba ukuba izintso azikwazi ukususa i-potassium ngokufanelekileyo, amanqanaba e-potassium egazini anokuba phezulu ngendlela eyingozi. Siyibiza le meko ngokuthi `(Hyperkalemia)`.
Iindlela ezimnandi zokufaka ithanga ekutyeni kwakho
Musa ukuzigcina kwizitya zethanga kuphela. Ungayongeza ithanga kwizidlo zakho ngeendlela ezahlukeneyo.
- Isuphu yethanga: Yenza isuphu yethanga emnandi ngokongeza ubisi lwekhokhonathi.
- Iismoothies: Yenza i-smoothie emnandi ngokubilisa nokutyumza ithanga, ulixube nebhanana kunye neyogathi.
- IiSaladi: Nokuba ithanga liluhlaza, linokunqunyulwa kakuhle lize longezwe kwiiSaladi. Kodwa ungalibali ukulihlamba nokulicoca kakuhle.
- Ibhakiwe: Ungayinqumla ibe ziingceba ezincinci, uyibhake ngeoyile yomnquma encinci, ityuwa, kunye nepepile, uze uyitye.
Umyalezo Wokuya Ekhaya
- Ithanga alilokutya okumnandi nje kuphela, kodwa likwalukutya okumnandi okuzele ziivithamini, iiminerali kunye nefayibha.
- Ithanga linceda ukuphucula umbala wolusu, ukubona, impilo yentliziyo, kunye nokuzikhusela komzimba.
- Ithanga likhetho elihle kakhulu elineekhalori eziphantsi, elinefayibha eninzi kwabo bazama ukunciphisa umzimba.
- Ngenxa yokuba ithanga lityebile kwi-potassium, abantu abanesifo sezintso bafanele balitye kuphela phantsi kwengcebiso kagqirha.
- Endaweni yeemveliso zethanga ezenziwe ngeswekile eninzi kunye neoyile, yitya ithanga elinempilo eliphekwe ekhaya.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho