Kumelwe ukuba uke wazibona lezi zibhontshisi ezincane ezimnyama uma uya esitolo esikhulu, akunjalo? Abanye abantu bayanqikaza ukuzidla, mhlawumbe ngoba abakajwayele. Kodwa bewazi ukuthi lezi zibhontshisi ezimnyama, noma '(Ubhontshisi Omnyama)', ziwukudla okumnandi okugcwele izakhamzimba futhi kunezinzuzo ezimangalisayo empilweni yethu? Nakuba ngokwesayensi zibizwa ngokuthi '(Phaseolus vulgaris)', sizibiza nje lezi zibhontshisi ezimnyama. Namuhla, sizokhuluma ngokuthi kufanele kangakanani ukwengeza lezi zibhontshisi ezimnyama, eziza nokunambitheka okumnandi kancane, ekudleni kwethu.
Izinzuzo ezimangalisayo zezempilo zobhontshisi omnyama
Ubhontshisi omnyama uyisikhungo sokudla okunempilo ngenxa yama-antioxidants awo, i-fiber, amaprotheni, kanye nama-carbohydrate. Eqinisweni, ukufaka njalo ubhontshisi omnyama njengobhontshisi omnyama ekudleni kwakho kunganciphisa ingozi yezifo eziningana ezinkulu.
Ukulawula amazinga kashukela egazini
Lokhu kuyinto ebaluleke kakhulu kubantu abanesifo sikashukela. Ngokungafani nokudla okuningi okucebile ngama-carbohydrate, ukudla ubhontshisi omnyama akukhulisi amazinga kashukela egazini ngokushesha. Ucwaningo luthole okuhlukile ngokuphelele. Cabanga nje, udla ilayisi kuphela. Khona-ke amazinga kashukela egazini lakho ayanda ngezinga elithile. Kodwa-ke, uma ufaka ubhontshisi omnyama elayisini bese ulidla, amazinga kashukela egazini lakho azoba ngaphansi kunalokho uma udla lelo layisi lodwa. Kumuntu onesifo sikashukela, ukufaka ubhontshisi omnyama ekudleni okunempilo kungasiza ukulawula ushukela egazini futhi kunciphise ingozi yesifo senhliziyo esihambisana nalo.
Ukunciphisa ingozi yomdlavuza
Ucwaningo lubonisa ukuthi ukudla okucebile ngobhontshisi kanye neminye imidumba kunganciphisa ingozi yezinhlobo eziningana zomdlavuza, okuhlanganisa umdlavuza wesisu, wezinso kanye nomdlavuza wamathumbu amakhulu. Izifundo zezilwane zakuqala zibonise nokuthi ubhontshisi ungasiza ekulawuleni ukukhula kwamaseli omdlavuza webele, kodwa kudingeka ucwaningo olwengeziwe kubantu ukuqinisekisa lokhu.
Kalula nje, ukufaka njalo into efana nobhontshisi omnyama ekudleni kwethu kuyindlela enhle yokuzivikela ezifweni eziningi.
Ukuvikelwa kwamehlo
Kujwayelekile ukuthi amehlo ethu abe buthaka njengoba siguga. Ama-antioxidants akubhontshisi omnyama angavikela amehlo ethu ezimweni ezifana nokuwohloka kwe-macular okuhlobene nokuguga kanye ne -cataracts . Ucwaningo olukhulu olwenziwe yi-National Eye Institute e-United States lukhombisile ukuthi lapho abantu abasengozini enkulu bethatha imithamo ephezulu yama-antioxidants, ingozi yabo yokuthola lesi sifo yayincishiswa ngo-25%. Ukubona kwabo kwancishiswa ngo-19%. Ngakho-ke ubhontshisi omnyama uwukudla okuhle kakhulu kwamehlo.
Impilo yenhliziyo
I-cholesterol iyinkinga abantu abaningi abanayo kulezi zinsuku. Ukudla ubhontshisi kungasiza ekwehliseni izinga le-cholesterol egazini lakho kanyeIzifundo zikhombisile ukuthi kunganciphisa amazinga e-cholesterol "amabi", okunganciphisa ingozi yesifo senhliziyo. Ucwaningo olulodwa lukhombisile ukuthi ukudla ingxenye eyodwa kabhontshisi owomisiwe ngosuku kunganciphisa ingozi yesifo senhliziyo ngamaphesenti angama-38.
Ukulawula isisindo somzimba
Izifundo zikhombisile ukuthi abantu abadla ubhontshisi njalo banesisindo somzimba esiphansi kanye nobubanzi obuncane besinqe. Ocwaningweni lwamadoda akhuluphele, iqembu elalidla ubhontshisi kanye namanye amantongomane lalahlekelwa isisindo esiningi kunalabo ababelandela ukudla okuhlukile. Amazinga abo e-cholesterol "amabi" nawo ehle kakhulu. Ososayensi bakholelwa ukuthi lokhu kungenxa yamaprotheni amaningi, i-fiber, kanye nama-carbohydrate agaya kancane kubhontshisi. Lezi zakhamzimba zikusiza uzizwe usuthi isikhathi eside, okusiza ukulawula ukudla ngokweqile.
Ukudla okunomsoco okutholakala kubhontshisi omnyama
Ubhontshisi omnyama uwukudla okucebile ngama-antioxidants. Kalula nje, ama-antioxidants angama-superhero alwa nezinhlayiya ezincane emizimbeni yethu ezingalimaza amangqamuzana ethu futhi zisigulise. Avikela amangqamuzana ethu futhi asivikele ezintweni ezifana nesifo senhliziyo nomdlavuza. Ngaphezu kwalokho, ubhontshisi omnyama nawo uqukethe amavithamini namaminerali alandelayo:
- I-Vitamin A
- I-Vitamin C
- I-calcium
- I-Folate
- I-Magnesium
- Insimbi
- I-Potassium
Ulwazi lokudla okunempilo lwenkomishi eyodwa kwezimbili zobhontshisi omnyama ophekiwe
Ake sibone ukuthi yini etholakala engxenyeni yendebe yobhontshisi omnyama ophekiwe, okuyinani elivame ukudliwa enkomishini eyodwa.
| Izakhamzimba | Inani nge-1/2 indebe |
|---|---|
| Amakhalori | 114 |
| Amaprotheni | amagremu angu-8 |
| Amafutha | Amagremu angu-0 |
| Ama-carbohydrate | Amagremu angu-20 |
| I-Fiber | Amagremu angu-7 |
| Ushukela | Amagremu angu-0 |
Izinto okufanele uzicabangele
Kodwa kukhona into eyodwa okufanele uyikhumbule. Ubhontshisi omnyama unama-carbohydrate amaningi. Ngakho-ke, kungenzeka ungafaneleki kumuntu olandela ukudla okunama-carbohydrate aphansi . Futhi, njengoba uqukethe izinto eziningana okunzima ukuzigaya, ukudla okuningi ngesikhathi esisodwa kungabangela igesi kanye nokungakhululeki esiswini . Sizoxoxa ngokuthi yini okufanele uyenze ngalokho ngokulandelayo.
Ungalungisa kanjani kahle ubhontshisi omnyama?
Ukuze uthole izinzuzo eziningi zempilo ezivela kubhontshisi omnyama, kungcono ukusebenzisa ubhontshisi owomisiwe kunokuthi usebenzise osemathinini.
Okokuqala, thatha ubhontshisi owomile bese uwugeza kahle emanzini abandayo. Ngemuva kwalokho, udinga ukuwucwilisa. Lesi sinyathelo sokucwilisa sibaluleke kakhulu ngoba sisiza kakhulu ekuvimbeleni igesi engikhulume ngayo ekuqaleni.
Indlela engcono kakhulu "ukucwilisa ngamanzi ashisayo".
1. Faka cishe izinkomishi eziyi-10 zamanzi ezinkomishini ezimbili zobhontshisi.
2. Beka la manzi esitovini bese uwabilisa. Uma amanzi esebila kahle, mawapheke kancane cishe umzuzu owodwa noma emibili.
3. Manje susa imbiza esitovini bese uyishiya imboziwe cishe amahora amane.
4. Bese ukhipha amanzi bese ugeza ubhontshisi futhi. Manje ubhontshisi wakho usulungele ukupheka.
Ungenza futhi izitsha ezimnandi kanje ngobhontshisi omnyama ophekwe ngale ndlela. Ungenza futhi i-mash emnandi ngokakhukhunathi, njengasezweni lakithi, noma i-curry enhle.
- I-quesadilla kabhontshisi noshizi
- I-salsa eyenziwe ngobhontshisi omnyama nezithelo
- Isuphu elimnandi elenziwe ngobhontshisi
- I-black bean curry noma i-oil dip eyenziwe ngendlela esiyithandayo
Umlayezo Wokuya Nawe Ekhaya
- Ubhontshisi omnyama uwukudla okumnandi okugcwele amaprotheni, i-fiber, kanye nama-antioxidants, okunezinzuzo eziningi zezempilo.
- Lezi ziwusizo kakhulu ekulawuleni amazinga kashukela egazini, impilo yenhliziyo, ukubona, kanye nesisindo somzimba.
- Ukuze ugweme ukungakhululeki njengokuqunjelwa, kubalulekile ukucwilisa ubhontshisi omisiwe kahle ngaphambi kokupheka.
- Lezi ziphezulu kakhulu kuma-carbohydrate, ngakho-ke qaphela ubukhulu besabelo uma ulandela ukudla okunama-carbohydrate aphansi.
- Uma unesifo esifana nesifo sikashukela, kuhlale kuwukuhlakanipha ukukhuluma nodokotela wakho ngaphambi kokwenza ushintsho olukhulu kangaka ekudleni kwakho.
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