Wake wazibuza ukuthi ziyini lezo zingcezu ezincane, ezimhlophe, ezinde zerayisi elithosiwe noma izinti odla esitolo? Le nto abantu abaningi abayithandayo ukuyidla, enezela ukunambitheka okuhlukile kanye nokuqhekeka ekudleni kwabo, yilokho esikubiza ngokuthi ama-bean sprouts. Lokhu akuyona nje into eyenza ukudla kunambitheke kahle, kodwa bekungeke kube yiphutha ukukubiza ngokuthi ukudla okuphezulu okuletha izinzuzo eziningi ezibalulekile zempilo emzimbeni wethu. Ngakho-ke namuhla, ake sixoxe ngezakhiwo ezinhle zalesi sitshalo esincane.
Ziyini lezi zitshalo zobhontshisi?
Kalula nje, amahlumela obhontshisi amaqabunga amasha avela lapho ubhontshisi esiwudlayo uhluma. Ayingxenye ebalulekile yokudla kwase-Asia. Sidla amahlumela avela kubhontshisi we-mung kanye nobhontshisi wesoya ikakhulukazi.
Ungazithenga esitolo, noma ungaziphekela ekhaya. Eqinisweni, zingatshalwa kalula uma uzigcina esitsheni esimboziwe, kude nelanga eliqondile.
Umehluko Phakathi Kwamahlumela Ebhontshisi Namahlumela E-Alfalfa
Amahlumela ayisigaba esincane sanoma yisiphi isitshalo. Njengobhontshisi, amahlumela nawo akhiqizwa ngemifino efana ne-broccoli, i-mustard, i-clover, ne-alfalfa. Amahlumela e-green peas kanye ne-alfalfa sprouts ayizinhlobo ezimbili ezithandwa kakhulu. Amahlumela aluhlaza amnandi kancane, futhi alungele ukuthosa. Amahlumela e-alfalfa anokunambitheka kotshani, ngakho-ke avame ukusetshenziswa ezintweni ezifana namasangweji.
Izinzuzo ezimangalisayo zezempilo zamahlumela obhontshisi
Lesi sitshalo esincane sigcwele amavithamini C no-K, kanye namaprotheni ne-fiber. Akukhona lokho kuphela, kodwa futhi siqukethe i-folate, i-manganese, i-phosphorus, ne-iron. Ake sibone ukuthi yiziphi izinzuzo ezitholakala ngokufaka lokhu ekudleni kwethu.
Kusiza ukulawula umfutho wegazi ophakeme
Amahlumela ebhontshisi angasiza ekuvikeleni nasekulawuleni umfutho wegazi ophakeme, noma umfutho wegazi ophakeme. Lokhu kungenxa yokuthi aqukethe izakhi ezincane zamaprotheni abizwa ngokuthi ama-peptide. Ezinye izifundo zisikisela ukuthi la ma-peptide angasebenza ngendlela efanayo neminye imithi esetshenziselwa ukwelapha umfutho wegazi ophakeme, esiza ekwehliseni umfutho wegazi.
Kodwa lokhu kubaluleke kakhulu: Uma uthatha imithi yomfutho wegazi ophakeme, ungalokothi uyishintshe ngemithi oyinikwe udokotela wakho. Imane nje iyisengezo.
Ingabe ingozi yomdlavuza ingancishiswa?
Ucwaningo luthole ukuthi amaprotheni asemahlumela kabhontshisi angase abe namandla athile okunciphisa ingozi yomdlavuza. Ezinye izifundo zisikisela ukuthi lezi zakhi zingasiza ekulawuleni ukukhula kwamangqamuzana omdlavuza, ikakhulukazi umdlavuza webele, i-leukemia, kanye nomdlavuza wesistimu yokugaya ukudla.
Kusiza ekugayweni kokudla.
Amahlumela obhontshisi awukudla okucebile nge-fiber. I-fiber ibaluleke kakhulu ohlelweni lwethu lokugaya ukudla. I-fiber isebenza njenge- "ibhulashi langaphakathi" elihlanza ingaphakathi lamathumbu ethu. Lisiza ukususa kalula imfucuza emzimbeni nokuvimbela ukuqunjelwa.
Kuhle empilweni yenhliziyo
Amahlumela ebhontshisi angasiza futhi ekulinganiseni amazinga akho e-cholesterol futhi avikele impilo yenhliziyo yakho. Ucwaningo oluncane olwenziwe kubantu abanesifo sikashukela lubonise ukuthi ukudla amahlumela ebhontshisi kunganciphisa i-LDL cholesterol (i-cholesterol embi), eyingozi emizimbeni yethu futhi iqongelela emithanjeni yethu yegazi, futhi kwandise i-HDL cholesterol (i-cholesterol enhle), ehlanza imithambo yethu yegazi.
Futhi banekhono lokunciphisa olunye uhlobo lwamafutha egazini olubizwa ngokuthi ama-triglycerides. Uma lawa ma-triglycerides enyuka, ingozi yokuthola isifo senhliziyo iyanda.
Kunciphisa ukuvuvukala emzimbeni
Ezinye izifundo zisikisela ukuthi ubhontshisi ungasiza ekulawuleni ukusebenza kwesimiso sethu sokuzivikela komzimba futhi unciphise ukuvuvukala emzimbeni. Lokhu kungasiza ekulawuleni izimo ezifana nezifo zokuzivikela komzimba, ezinye izinhlobo zomdlavuza, ukukhuluphala ngokweqile, nesifo sikashukela.
Kuhle futhi kwesifo sikashukela
Amahlumela obhontshisi anenkomba ephansi kakhulu ye-glycemic, okusho ukuthi awanyusi amazinga kashukela egazini lakho ngokushesha ngemva kokuwadla. Ezinye izifundo zithole nokuthi ubhontshisi oluhlaza ungasiza ekulawuleni amazinga e-insulin kanye ne-glucose emizimbeni yethu.
Ake sibheke ukudla okunomsoco okutholakala kuma-bean sprouts.
Lezi izakhamzimba eziqukethwe cishe enkomishini eyodwa kabhontshisi oluhlaza.
| Izakhamzimba | Inani ngendebe ngayinye |
|---|---|
| Amakhalori | 31 |
| Amaprotheni | Amagremu ama-3 |
| Amafutha | Amagremu angu-0 |
| Ama-carbohydrate | Amagremu ayi-6 |
| I-Fiber | Amagremu ama-2 |
| Ushukela | amagremu angu-4 |
Ngaphezu kwalokho, amahlumela obhontshisi awukudla okucebile ngama-antioxidants. Ama-antioxidants avimbela ukulimala kwamangqamuzana emizimba yethu futhi asiza ekunciphiseni ingozi yomdlavuza nesifo senhliziyo. Amahlumela obhontshisi acebile kakhulu nge-vitamin C, i-calcium, kanye ne-iron.
Uzidla kanjani lezi zinto? Ungazipheka ekhaya?
Ungadla amahlumela obhontshisi engaphekiwe noma ephekiwe. Kodwa kuphephile ukuwadla ephekiwe . Sizoxoxa ngalokho kamuva.
Uma upheka, ungazithosa ngamafutha bese uziphakela nama-noodle noma imifino efana nezaqathi kanye nopelepele. Ungazidla zingaphekiwe phezu kwesaladi yakho. Zibola ngokushesha, ngakho-ke kungcono ukuzibeka efrijini ngokushesha nje lapho uzithola.
Uma uthenga esitolo, khetha izitshalo ezimhlophe, ezicwebezelayo, nezinesihloko esiphuzi. Gwema lezo ezinephunga elibi noma ezinamathelayo. Indlela engcono kakhulu yokuhlola lokhu ukuthatha isitshalo esisodwa usihlukanise phakathi. Isitshalo esisha sizophuka kalula ngomsindo othi "tuck".
Nansi indlela yokutshala izitshalo ekhaya
1. Okokuqala, thatha cishe amagremu angu-50 embewu ehlumayo bese uyigeza kahle.
2. Bese uyibeka emanzini afudumele bese uyivumela ukuthi imanzi ubusuku bonke endaweni yokushisa kwegumbi.
3. Khipha imbewu emanzi, uyifake ebhodleleni lengilazi, bese umboza ibhodlela ngendwangu yeshizi.
4. Kabili noma kathathu ngosuku, engeza amanzi amancane angenayo i-chlorine (njengamanzi asentwasahlobo) bese ushukumisa imbewu ngokuyiphendula. Leli bhodlela kufanele ligcinwe endaweni emnyama. Lizoqala ukuhluma ezinsukwini ezi-3 kuya kweziyi-7.
5. Uma izitshalo sezikhule kahle, zibeke esitsheni samanzi bese ususa isikhumba nezimpande embewini.
6. Faka amaqabunga esihluzweni ukuze ukhiphe amanzi kahle bese uwasebenzisa. Noma, uwagcine esitsheni sepulasitiki/ingilazi esingangeni moya esiqandisini.
Ingabe kukhona izinto okufanele uziqaphele uma udla amahlumela kabhontshisi?
Yebo, lokhu kubaluleke kakhulu. Nakuba amahlumela obhontshisi emnandi futhi enomsoco, ngezinye izikhathi angaqukatha amagciwane ayingozi. Indawo efudumele nemanzi amahlumela ayidingayo ukuze akhule iyindawo efanelekile yokuba amabhaktheriya anjengeSalmonella neListeria achume.
Uma kukhona amagciwane embewini, angasakazeka ngokushesha uma ehluma. Ngakho-ke, indlela ephephile yokuwadla ukuwapheka kahle . Ukupheka kubulala la magciwane ayingozi.
Uma utshala izithombo ekhaya, thenga imbewu eqinisekisiwe ukuthi ayinazo izifo. Futhi, hlola izithombo ukuthi azinazo yini isikhunta noma isikhunta. Uma ubona noma yiziphi, lahla lonke iqoqwana.
Ubani okufanele agweme ukudla amahlumela kabhontshisi aluhlaza?
Ukudla amahlumela kabhontshisi aluhlaza kungabangela ukugula okukhulu kwabanye abantu kunabanye. Abantu abalandelayo akufanele badle amahlumela kabhontshisi aluhlaza.
| Abantu okufanele bagweme ukudla ukudla okuluhlaza |
|---|
| Izingane ezincane |
| Abantu asebekhulile (asebekhulile) |
| Abantu abanezivikeli mzimba ezibuthakathaka (isib. iziguli ezinomdlavuza, abantu abanegciwane lesandulela ngculazi) |
| Omama abakhulelwe |
Umlayezo Wokuya Nawe Ekhaya
- Amahlumela obhontshisi awukudla okunomsoco kakhulu okunezinzuzo eziningi zempilo.
- Kodwa-ke, njengoba lezi zingase zibe namagciwane ayingozi, indlela ephephile nengcono kakhulu yokuzidla iwukuzipheka kahle.
- Izingane ezincane, asebekhulile, omama abakhulelwe, nalabo abanezivikelo zomzimba ezibuthakathaka kufanele nakanjani bagweme ukudla amahlumela kabhontshisi aluhlaza.
- Uma uthenga esitolo, khetha njalo izitshalo ezintsha nezibukeka zihlanzekile bese uzigcina esiqandisini.
- Uma unesifo esifana nomfutho wegazi ophakeme noma isifo sikashukela, kubaluleke kakhulu ukukhuluma nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho.
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