Imifuno yinxalenye ebalulekileyo yokutya kwethu. Sonke siyakuthanda ukutya imifuno enemibala eyahlukeneyo kunye neencasa kunye nerayisi. Kodwa ubusazi na ukuba le mifuno ayisiyonto nje ezalisa isisu, kodwa ikwayi-superfood eluncedo kakhulu kwimpilo yethu kwaye izisa iingenelo ezininzi? Ngoko ke namhlanje, masithethe ngala mandla amangalisayo afihliweyo kule mifuno.
Zithini kanye kanye imifuno?
Ngamafutshane, imifuno ziindawo zezityalo esinokuzitya. Ngamanye amaxesha sitya isityalo sonke, ngamanye amaxesha sitya iindawo ezifana namagqabi, iziqu, kunye nembewu. Imifuno ngokubanzi ineekhalori eziphantsi, kodwa ityebile kakhulu kwizakhamzimba ezifana neevithamini, iiminerali kunye nefayibha.
Ukongeza, imifuno iqulethe uhlobo lwekhemikhali yendalo ekhusela iiseli zomzimba wethu ekonakalisweni. Ezi sizibiza ngokuba zii-antioxidants . Iingcali zempilo zicebisa ukuba wongeze ubuncinane iintlobo ezimbalwa zemifuno ekutyeni kwakho yonke imihla. Kuba uphando luye lwabonisa ukuba ukutya okunesondlo okutyebileyo kukutya kwezityalo yeyona ndlela ilungileyo yokuhlala usempilweni.
Iintlobo zemifuno kunye nomahluko wazo
Imifuno inokwahlulwa ibe ziintlobo ezininzi eziphambili. Imifuno enemibala eyahlukeneyo ineenzuzo ezahlukeneyo zempilo. Ngoko ke, kubaluleke kakhulu ukutya imifuno yombala ngamnye, kungekuphela nje uhlobo olunye.
- Imifuno eluhlaza okwesibhakabhaka: izinto ezifana nespinatshi, ikale, imifuno eluhlaza, kunye nebroccoli.
- Imifuno ebomvu neorenji: ithanga, iminqathe, iipepile ezibomvu (iipepile zetshili), iibhatata ezimnandi.
- Iimbotyi, amantongomane, kunye neelentile: Ezi nazo zikwaphantsi koluhlu lwemifuno.
- Imifuno enesitatshi: Iitapile, umbona, i-cassava.
- Eminye imifuno: Izinto ezifana ne-eggplant, ii-beet, i-anyanisi, ii-mushroom.
Umahluko phakathi kwemifuno enesitatshi nengeyo-statshi
Le yinto ekufuneka siyiqonde. Zombini iintlobo zemifuno, enesitatshi nengenasitatshi, zilungile emzimbeni kwaye zizele ziivithamini kunye neeminerali. Kodwa kukho umahluko omncinci.
| Uhlobo lwemifuno | Inkcazo kunye nemizekelo |
|---|---|
| Imifuno enesitatshi | Ezi ziphezulu kancinci kwiicarbohydrates kunye neekhalori, ngoko ke zinokunyusa ngokukhawuleza amanqanaba eswekile egazini. Imizekelo: iitapile, umbona, iitshizi, i-cassava, iibhatata ezimnandi. |
| Imifuno engenasitatshi | Ezi ziphantsi kwiikhalori kunye neecarbohydrate. Azinampembelelo ingako kumanqanaba eswekile egazini. Imizekelo: iimbotyi, ikhaphetshu, ispinatshi, iikhukhamba, amathanga, iitumato, iminqathe, iibhithi. |
Ukuba unesifo seswekile, kubalulekile ukuba uqaphele ubungakanani bemifuno enesitatshi oyityayo. Kungcono ukuthetha nogqirha wakho ngale nto uze ufumane ingcebiso.
Iingenelo eziphambili zempilo zokutya imifuno
Imifuno yindawo yokugcina izondlo ezibalulekileyo emzimbeni wethu. Jonga ezi zibonelelo.
- Impilo yokwetyisa: Ifayibha yokutya ekwimifuno inceda ukutya kugayeke ngcono kwaye kuhambe lula emathunjini. Oku kunceda ukuthintela iingxaki ezifana nokuqhinwa .
- Ilawula uxinzelelo lwegazi oluphezulu: Imifuno eluhlaza njengespinatshi kunye nekale ityebile kwi -potassium . I-potassium inceda izintso zethu zihluze i-sodium egqithisileyo (ityuwa) emzimbeni. Oku kunokunceda ukunciphisa uxinzelelo lwegazi.
- Umngcipheko ophantsi wesifo sentliziyo: I-vitamin K efumaneka kwimifuno eluhlaza kukholelwa ukuba ithintela i-calcium ekufakweni kwimithambo yethu yegazi. Oku kunokunciphisa umonakalo kwimithambo yegazi kwaye kukhusele kwiingxaki zesifo sentliziyo kwixesha elizayo.
- Ulawulo lweswekile egazini: Imifuno engenasitatshi ine-glycemic index ephantsi. Oku kuthetha ukuba ayibangeli ukunyuka ngequbuliso kwamanqanaba eswekile egazini. Kwanemibutho yesifo seswekile icebisa ukutya ubuncinane ii-servings ezi-3-5 zemifuno engenasitatshi ngosuku.
- Ukugcina ubunzima obusempilweni: Imifuno inamanzi amaninzi kunye nefayibha, nto leyo ekunceda uzive ugcwele ngaphandle kokongeza iikhalori ezininzi. Khumbula, amanzi kunye nefayibha ziyakuzalisa, kodwa zongeza iikhalori ezimbalwa kakhulu emzimbeni wakho. Yingakho imifuno ilukutya okuhle kwabo bazama ukulawula ubunzima babo kunye nokunciphisa ubunzima.
- Ilawula ukwaluphala: Imifuno ifumana imibala yayo emihle kwiikhemikhali zendalo ezibizwa ngokuba ziipolyphenols . Ezi zinciphisa ukudumba emizimbeni yethu. Zikwasebenza njengee-antioxidants, zikhusela iiseli zethu kwii-free radicals eziyingozi kwindalo esingqongileyo.
Iluhlaza? Iphekiwe? Yeyiphi indlela engcono yokutya imifuno?
Lo ngumbuzo obuzwa ngabantu abaninzi. Impendulo ixhomekeke kuhlobo lwemifuno oyityayo.
- Ukupheka kunciphisa ezinye izondlo: Xa zivezwa kubushushu, ezinye iivithamini ezinyibilikayo emanzini, ezifana neevithamini C kunye nevithamini B, zinokutshatyalaliswa. Umzekelo, xa imifuno ibilisiwe emanzini, ezi vithamini zinokuphuma ziye emanzini.
- Ukupheka kuphucula ukufunxwa kwezinye izondlo: Kwelinye icala, eminye imifuno iluncedo ngakumbi xa iphekiwe. Umzekelo, iminqathe ephekiweyo ifunxa i-antioxidant beta-carotene ngcono kuneminqathe eluhlaza. Ukupheka iitumato kwandisa ubungakanani be-lycopene, i-antioxidant enamandla.
Abanye abantu abaneengxaki ezithile zempilo basenokungalungeli imifuno eluhlaza. Umzekelo, abantu abanesifo samathumbu esivuvukalayo (IBD) banokufumanisa kulula ukuyigaya imifuno ephekiweyo. Kwakhona, kubantu abafumana amatye ezintso, ukupheka imifuno eluhlaza kunciphisa ukufunxwa kwento ebizwa ngokuba yi-oxalate.
Iindlela ezisempilweni zokupheka imifuno
Ukuqhotsa imifuno kongeza iikhalori namafutha angafunekiyo, ngoko ke kusempilweni ukulandela ezi ndlela:
- Ukuqhotsa ngeoyile encinci
- Ukuphunga
- Ukubhaka okanye Ukurosta
- Ukusebenzisa i-oven ye-microwave (i-microwave)
- Ukupheka ngoxinzelelo
Ezinye iindlela ezilula zokongeza imifuno ekutyeni kwakho
Musa ukuthi, "Andinaxesha lokutya imifuno." Singazidibanisa ngokulula ezi zinto ekutyeni kwethu kwemihla ngemihla.
- Yenza isaladi entsha ngokongeza imifuno embalwa oyikhethileyo.
- Yenza i-omelet emnandi ngokongeza izinto ezifana ne-anyanisi, intlanzi, itshili kunye neetumato.
- Yenza i -curry yemifuno emnandi okanye isityu oza kuyitya nerayisi.
- Yenza isuphu yemifuno enesondlo .
- Yenza isandwich yemifuno ukuze uyitye kunye nesonka.
Umyalezo Wokuya Ekhaya
- Imifuno yindawo yokugcina izondlo ezikhusela imizimba yethu kwizifo nokwaluphala.
- Zama ukutya imifuno enemibala eyahlukeneyo yonke imihla, kunokuba utye uhlobo olunye lwemifuno kuphela.
- Qonda umahluko phakathi kwemifuno enesitatshi (njengeetapile kunye neetapile ezimnandi) kunye nemifuno engenasitatshi (njengeembotyi kunye nekhaphetshu). Thetha nogqirha wakho ngale nto ukuba unesifo seswekile.
- Xa upheka imifuno, kuphephe ukuyiqhotsa kakhulu kwaye sebenzisa iindlela ezisempilweni ezifana nokuyipheka ngomphunga nokubhaka .
- Ziqhelise ukufaka imifuno kuyo yonke isidlo esiphambili ekutyeni kwakho. Le yenye yezona ndlela zibalaseleyo onokuzityala ukuze uphile ubomi obusempilweni.
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