Ngaba ungumntu otya ukutya okune -vegan okanye otya izityalo? Okanye ungathanda ukongeza incasa nevumba elimnandi ekutyeni kwakho? Ngoko ke kufuneka ukuba ukhe weva igama elithi 'i-nutritional yeast' ngaphambili. Ngoku sele ithandwa kakhulu eSri Lanka. Ngoko ke namhlanje, makhe sibone ukuba yintoni i-nutritional yeast, ingaba ilungile emzimbeni wethu okanye ayilunganga, kwaye zeziphi izinto ekufuneka uzilumkele xa uyisebenzisa.
Kalula nje, yintoni igwele lesondlo?
Imvubelo yesondlo ikwaluhlobo lwemvubelo. Ukuchaneka, yimvubelo enxulumene nohlobo lwemvubelo esilusebenzisa ukubhaka isonka nokwenza ibhiya. Oku kubizwa ngokwesayensi ngokuba yi-`(Saccharomyces cerevisiae)`. Kodwa kukho umahluko omkhulu. Nangona imvubelo yesonka iphila, xa imvubelo yesondlo yenziwe, ezo seli zemvubelo ziyacinywa ngokupheleleyo . Oko kuthetha ukuba, akukho mvubelo ephilayo kwezi pilisi zinombala wegolide esizithenga evenkileni.
Eyona nto ikhethekileyo koku kukuba inencasa nevumba elifana netshizi, elifana ne-nuts kancinci. Kwakhona, inexabiso eliphezulu lesondlo . Inika izondlo ezinokuthi zingabikho kubantu abatya imifuno. Kwakhona, ekubeni ingenayo i-gluten, i-soy, kunye neswekile, lukhetho olufanelekileyo kwabo bane-allergies ezahlukeneyo zokutya.
Ngaba kukho iintlobo ezahlukeneyo zezi?
Ewe, zimbini iintlobo eziphambili. Kubaluleke kakhulu ukwazi oku ukuba uthenga oku.
1. Imvubelo yesondlo eyomeleziweyo: Uninzi lweentlobo ezikwimarike ziwela kolu didi. Ngexesha lenkqubo yokwenziwa, kongezwa iivithamini kunye neeminerali , ingakumbi izondlo ezinokuthi zingabi nasondlo kubantu abatya imifuno, njengevithamini B12 .
2. Imvubelo yesondlo engaqiniswanga: Olu hlobo luqulathe iivithamini kunye neeminerali ezifumaneka ngokwendalo kwiiseli zemvubelo. Akukho nto yongeziweyo.
Ngoko ke, xa uthenga oku, funda ilebheli ngononophelo. Ukuba ufuna isondlo esifana ne-vitamin B12 ngokukodwa, kubaluleke kakhulu ukukhangela into efana nethi "Fortified with Vitamin B12."
Ingakanani ixabiso lesondlo semvubelo yesondlo?
Le yimveliso enamandla yesondlo ngokwenene. Makhe sijonge isondlo esikwisiphako seepuni ezimbini kuphela.
| Izakhamzimba | Isixa esiqikelelweyo |
|---|---|
| Iikhalori | 50 |
| Iiproteni | Iigram ezi-5 |
| Amafutha | 0 iigram |
| Iicarbohydrate | Iigram ezi-3 |
| Ifayibha | Iigram ezi-2 |
| Iswekile | 0 iigram |
Ukongeza, ityebile kwi -vitamin B.
- I-Thiamine (B1)
- I-Riboflavin (i-Riboflavin - B2)
- I-Pyridoxine (i-Pyridoxine - B6)
- I-Potassium
- Izinki
Iintlobo eziqinisiweyo ziphezulu kwi-vitamin B12 kunye ne-folic acid (i-Folic acid - B9). Ezi zibalulekile ekuvelisweni nasekugcinweni kwe-DNA kunye neeseli ezibomvu zegazi emzimbeni wethu.
Zithini iingenelo zempilo zoku?
Igwele lesondlo aliyonto nje yokunambitha incasa. Lineengenelo ezininzi emzimbeni.
Inceda kwimpilo yentliziyo
Uhlobo lwefayibha ekule nto lubizwa ngokuba yi-beta-glucan, efunxwa ngumzimba.Uphando lufumanise ukuba inceda ekunciphiseni amanqanaba e-cholesterol . Ikwatyebile kwi-chromium yeminerali, enceda ukulawula amanqanaba eswekile egazini . Ke ngoko, inokunceda ukunciphisa umngcipheko wesifo seswekile nesifo sentliziyo.
Yomeleza inkqubo yomzimba yokuzikhusela.
Loo beta-glucan ikhankanyiweyo ikwanceda ekuqiniseni amasosha omzimba. Olunye uphando lufumanise ukuba abantu abatya igwele lesondlo banamathuba angaphantsi kwama-25% okuba nomkhuhlane kunomntu oqhelekileyo. Kwaye ii-antioxidants ezikuyo zinokuba neempawu zokulwa nomhlaza.
Ikunceda ukuba ululame ngokukhawuleza emva kokuzilolonga
Oku kulungile kakhulu kubadlali. Kunceda ekunciphiseni iintlungu zemisipha kunye nokudinwa emva kokuzilolonga kwaye kuphucula impilo yengqondo. Isizathu soku kukuba kunceda ukubuyisela iiseli ezimhlophe zegazi ezonakeleyo ngexesha lokuzilolonga. Kwakhona, ityebile kwi-zinc, ebalulekileyo ekulungiseni izihlunu.
Ilwa nokudinwa
Ukuba uziva udiniwe kwaye udiniwe ngalo lonke ixesha, enye yezizathu ezinokubakho inokuba kukunqongophala kwe-vitamin B12. Le meko ixhaphake kakhulu kubantu abatya imifuno. Igwele lesondlo eliqinisiweyo lingakunika umlinganiselo we-B12 ophindwe kaninzi ocetyiswayo ngemini. Oku kunceda ukugcina imetabolism yomzimba.
Ngaba kukho iingozi ekusebenziseni oku?
Nangona oku kukhuselekile kubantu abaninzi, kunokubangela iingxaki kwabanye. Ngoko ke kubalulekile ukuba uzazi ezi ngxaki.
Eyona nto ibalulekileyo: Kungcono ukuthetha nogqirha wakho ngaphambi kokuba wongeze nantoni na entsha kwindlela otya ngayo, ingakumbi ukuba unesifo okanye usela amayeza.
| Umngcipheko onokubakho | Inkcazo kunye nokuba ngubani omele akhathazeke |
|---|---|
| Iintloko ezibuhlungu | Igwele liqulethe i-amino acid ebizwa ngokuba yi-tyramine, enokubangela iintloko ezibuhlungu kwabanye abantu abane-migraines. |
| Iingxaki zenkqubo yokugaya ukutya | Oku kuphezulu kwifayibha. Ukutya kakhulu ngaxeshanye kunokubangela ukudumba kunye neentlungu zesisu. Ngoko ke qala kancinci . Sela amanzi amaninzi. |
| Ukwanda kwe-allergies kunye nezifo | Ayifanelekanga kubantu abane-allergies ye-yeast. Ingaphinda ibenze babe mandundu iimpawu kubantu abanezifo zamathumbu ezibangelwa kukudumba (IBD) ezifana nesifo sikaCrohn, i-glaucoma, kunye noxinzelelo lwegazi oluphezulu. |
| Ingxabano namayeza | I-Tyramine inokunxibelelana namayeza anjenge-monoamine oxidase inhibitors (MAOIs), ezinye iintlungu zentlungu, kunye namayeza eswekile. Ngoko ke, kubalulekile ukubonana nogqirha wakho ukuba uthatha nawaphi na amayeza . |
Ungatya malini ngosuku?
Akukho ngcebiso ithile yokuba ingakanani na into ekhuselekileyo. Nangona kunjalo, ukongeza ipuni enye okanye ezimbini ngosuku ekutyeni kwakho akusoloko kuyingxaki. Kungcono ukuthetha nogqirha wakho ukuze ubone ukuba oku kuyafaneleka na kwiimfuno zakho zesondlo.
Umyalezo Wokuya Ekhaya
- Imvubelo enesondlo luhlobo lwemvubelo engasebenziyo enesondlo kakhulu. Ilungele ngokukodwa abantu abatya imifuno kuphela.
- Xa uthenga, khetha uphawu oluthi 'i-fortified'. Ngaleyo ndlela uya kufumana izondlo ezongezelelweyo ezifana ne-vitamin B12.
- Oku kunokuba luncedo kwintliziyo, amasosha omzimba, kunye namandla omzimba.
- Xa uqala ukuyongeza ekutyeni kwakho, qala ngomlinganiselo omncinci , njengetispuni ngosuku.
- Ukuba unesifo esifana nesifo sikaCrohn, i-glaucoma, uxinzelelo lwegazi oluphezulu, okanye usela amayeza okudakumba okanye isifo seswekile, qiniseka ukuba udibane nogqirha wakho ngaphambi kokuba usebenzise esi sixhobo .
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