Sonke siyazi ukuba iziqhamo zilungile kakhulu emzimbeni. Ukususela ebuntwaneni, oomama bethu bebesinyanzela ukuba sitye iziqhamo. Isaci esithi “Yitya iziqhamo emva kokutya” yinto esihlala siyiva emakhayeni ethu. Enyanisweni, iziqhamo zibalulekile kubomi obusempilweni. Iziqhamo zinokusikhusela kwizifo ezininzi. Kodwa abanye abantu banengxaki… Iziqhamo zikwanayo neswekile, ngoko ke ukutya iziqhamo ezininzi kubi emzimbeni? Masifumanise okungakumbi ngale nto namhlanje.
Ngaba ukutya iziqhamo ezininzi kakhulu kuyingxaki ngokwenene?
Ngamafutshane, ewe, ukutya kakhulu nantoni na akulunganga. Kodwa inyani yile, kunqabile kakhulu ukuba umntu odlayo atye iziqhamo "ezininzi kakhulu". Enyanisweni, uninzi lwabantu alutyi nomlinganiselo ocetyiswayo weziqhamo ngosuku. Oogqirha bacebisa ukuba abantu abadala batye ubuncinci iikomityi ezi-1 ½ zeziqhamo ngosuku.
Nangona kunjalo, kukho abantu abathile abalandela ukutya "kweziqhamo kuphela". Oko kuthetha ukutya iziqhamo kuphela kwisidlo sakusasa, sasemini, sangokuhlwa, kunye nesidlo ngasinye. Oku akunampilo konke konke . Ukuba wenza loo nto, uya kuphoswa zezinye izondlo ezidingwa ngumzimba wakho, ezifana neeproteni, amafutha , ivithamin B12 , icalcium, kunye nevithamin D. Yiyo loo nto iingcali zisithi kungcono ukwenza i-25% - 30% yokutya kwakho kwemihla ngemihla ngeziqhamo.
“Ngoko ke, akufanele na sikhathazeke ngeswekile ekwiziqhamo?” usenokuba ucinga. Enyanisweni, akufuneki sikhathazeke ngeswekile yendalo ekwiziqhamo, kodwa kufuneka sikhathazeke “ ngeswekile eyongeziweyo” eyongezwa ekutyeni okucutshungulwayo okufana neziselo ezithambileyo, iibhisikithi, kunye neekeyiki. Ngenxa yokuba iziqhamo ziphezulu kwifayibha , loo swekile ifunxwa kancinci yimizimba yethu.
Nangona kunjalo, ukuba unesifo esifana nesifo seswekile okanye uzama ukulawula ubunzima bakho, ukutya iziqhamo ezininzi ngaxeshanye kunokubangela iingxaki ngamanye amaxesha. Ke ngoko, kungcono ukubuza ugqirha wakho ukuba zingakanani iziqhamo ezifanelekileyo kwimeko yakho yempilo.
Iyintoni ixabiso lokwenene lesiqhamo?
Isiqhamo kukutya okuxabisekileyo okunamafutha aphantsi kunye nesodium, kwaye akuna cholesterol. Sikwanazo nezondlo ezininzi abantu abaninzi abasweleyo kuzo.
- I-Potassium : Le yeyethuInceda kakhulu ekulawuleni uxinzelelo lwegazi . Umntu otya ukutya okutyebileyo kwiziqhamo nemifuno unokuba nempumelelo ekulawuleni uxinzelelo lwegazi oluphezulu njengokusela amayeza.
- Ifayibha yokutya: Le yeyona nto ilungileyo kwiziqhamo. Ifayibha yehlisa amanqanaba e-cholesterol egazini lethu, inciphisa umngcipheko wesifo sentliziyo, kwaye ilawula inkqubo yokugaya ukutya. Ifayibha isenza sizive sihluthi, nto leyo esinceda sitye rhoqo kwaye silawule ubunzima bethu. Okona kubaluleke kakhulu, ifayibha yehlisa isantya apho iswekile ingena egazini. Oku kuthintela ukunyuka ngequbuliso kwamanqanaba eswekile egazini.
- IVithamini C: IVithamini C ibalulekile ekukhuleni nasekulungiseni izicubu zomzimba, ukuphiliswa kwamanxeba, ukugcina amazinyo neentsini ziphilile, kunye nokufunxwa kwesinyithi.
- I-Folate: Usenokuba uyayazi le nto njenge-"Folic Acid." Oku kubalulekile koomama abakhulelweyo. I-Folate inceda ekuveliseni iiseli ezibomvu zegazi, iguqule iiproteni, kwaye iqhekeze i-amino acid enokubangela isifo sentliziyo.
Ungayibona umgangatho wesiqhamo ngombala waso!
Ukuba awuqinisekanga ukuba uza kutya siphi isiqhamo, eyona ndlela ilula kukukhetha iziqhamo ezinemibala. Okukhona ipleyiti yakho inombala ongaphezulu, kokukhona ityebile kwizakhamzimba. Singafumana umbono wesondlo esikuyo kumbala wesiqhamo.
| Umbala weziqhamo | Ixabiso lesondlo kunye nemizekelo |
|---|---|
| Umbala obomvu | Ityebile kwiivithamini A, C, ipotassium, kunye nee-antioxidants. Imizekelo: amaqunube, iitsheri, iipomegranate, ama-apile abomvu, ivatala, iidiliya ezibomvu. |
| Utyheli noorenji | Ityebile kwiivithamini A, C kunye nepotassium. Imizekelo:Iiorenji, iimango, iipapaya, iipayinapile, iipesika, iiapile ezityheli. |
| Umbala omhlophe | Igcwele i-potassium, eluncedo kwimpilo yentliziyo. Imizekelo: iibhanana, iipere, iinektarine ezimhlophe. |
| Luhlaza | Ityebile kwi-potassium kunye ne-vitamin K. Ezi zinto zinceda ekuqiniseni ukujiya kwegazi, ukubona, kunye nokuqina kwamathambo. Imizekelo: i-avokhado, iapile eluhlaza, iidiliya eziluhlaza, ikiwi, ilayimu. |
| Luhlaza okwesibhakabhaka kunye nomfusa | Inceda ekuthinteleni umhlaza, izifo zentliziyo, iphucule inkumbulo, ukwaluphala ngendlela esempilweni, kwaye inceda ekugayweni kokutya. Imizekelo: iiblackberries, iiblueberries, iidiliya ezimfusa, iirasentyisi, iiplums. |
Ngoko ke ucinga ntoni ngejusi yeziqhamo?
Nantsi ingcamango ephosakeleyo abantu abaninzi abanayo. Ijusi yeziqhamo ayilonto ilungileyo endaweni yesiqhamo esipheleleyo. Ungamangaliswa kukwazi ukuba nejusi yeziqhamo ethi ingokwemvelo ngokupheleleyo inokuba neswekile eninzi njengesiselo esineswekile.
Kutheni iqhekeza lesiqhamo lingcono kunejusi?
Khawuthelekelele utya iorenji. Utya yonke ifayibha kunye ne-pulp ekuyo. Oko kukwenza uzive uhluthi ngexesha elifutshane. Kodwa ukuze wenze iglasi yejusi yeorenji, udinga ubuncinane iiorenji ezi-3-4. Xa usenza loo jusi, yonke ifayibha exabisekileyo iyasuswa. Okuseleyo yiswekile namanzi.
Ngenxa yokuba zingenazo iifayibha, iswekile kwezi jusi zeziqhamo ifunxwa emzimbeni ngokukhawuleza njengeswekile ekwisiselo esimnandi. Oku kubangela ukunyuka ngequbuliso kwamanqanaba eswekile egazini.
Kunjalo ke nangejusi eyenziwe ekhaya kusetyenziswa i-"Juicer". Oko kususa nefayibha. Ukuba awuthandi ukutya iziqhamo, ukhetho olungcono kukwenza i -smoothie usebenzisa i-"Blender". Ngaleyo ndlela, zonke iindawo zesiqhamo, kuquka nefayibha, zisekhona, ngoko ke ixabiso lesondlo liphezulu.
Umyalezo Wokuya Ekhaya
- Yenza umkhwa wakho ukuhlala usitya iziqhamo ezipheleleyo endaweni yokutya ijusi yeziqhamo. Leyo yindlela enempilo.
- Endaweni yokutya isiqhamo esinye yonke imihla, yitya iziqhamo ezinemibala eyahlukeneyo . Ngaleyo ndlela, uya kufumana izondlo ezahlukeneyo.
- Ukuba usela ijusi yeziqhamo, yinciphise. Musa ukuyisela rhoqo ucinga ukuba sisiselo esinempilo.
- Ukuba unesifo seswekile, isifo sezintso, okanye iingxaki zobunzima, qhagamshelana nogqirha wakho malunga neentlobo kunye nobungakanani beziqhamo ezifanelekileyo kuwe.
Iziqhamo, isondlo, iswekile, ukutya okunempilo, ijusi yeziqhamo, iivithamini, ubomi obunempilo
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