Uma uhamba engxenyeni yemifino esitolo esikhulu, wake wayibona yini ibhontshisi ebomvu emnyama, ebunjwe njengenso, phakathi kwebhontshisi ekheniwe noma eyomisiwe? Yilokho esikhuluma ngakho: Ibhontshisi Yezinso, noma ubhontshisi obomvu njengoba abanye beyibiza kanjalo. Iza ngezinhlobo ezimbili: obomvu okhanyayo nobomvu obumnyama. Nakuba ziqinile kancane kunezinye ibhontshisi, izinzuzo zezempilo zalezi zibhontshisi azinakuqhathaniswa.
Kalula nje, ubhontshisi wezinso uyilungu lomndeni "webhontshisi ovamile", ohlobene nobhontshisi omnyama nobhontshisi we-pinto. Manje sebeyinto ebalulekile ekudleni kwabantu emhlabeni wonke, ikakhulukazi eNingizimu Melika naseCentral America. Ngakho ake sibone ukuthi yiziphi izimfihlo ezinkulu zempilo ezifihliwe ngaphakathi kwalawa bhontshisi amancane.
Yiziphi izinzuzo zempilo zokudla ubhontshisi wezinso?
Izazi zokudla zivame ukuthi ubhontshisi kufanele ube yingxenye ebalulekile yokudla okunempilo. Isizathu salokhu yinani lawo eliphezulu lokudla okunempilo. Ubhontshisi wezinso ungangezwa ekudleni kwethu hhayi nje ngenxa yezidingo zawo zamaprotheni, kodwa futhi njengemifino.
Ucwaningo luye lwabonisa ukuthi ukudla okungenani isigamu sendebe yamantongomane nsuku zonke kuthuthukisa impilo iyonke. Abantu abadla amantongomane banciphisa ukudla kwabo amafutha kanye namafutha agcwele ngenkathi bethola izakhamzimba ezibalulekile njenge-fiber, amaprotheni, i-folate, kanye ne-iron .
| Inzuzo yezempilo | Kwenzeka kanjani lokho? |
|---|---|
| Kuvikela impilo yenhliziyo | Ukudla ubhontshisi wezinso esikhundleni semithombo yamaprotheni ane-cholesterol ephezulu njengenyama kungasiza ekwehliseni amazinga e-cholesterol embi egazini. Lokhu kuwusizo olukhulu ekunciphiseni ingozi yesifo senhliziyo. |
| Kunciphisa ingozi yomdlavuza wamathumbu amakhulu | I-fiber engancibiliki kulezi zisiza ukulawula ukukhula kwamaseli ekholoni, okuyinto ucwaningo oluye lwabonisa ukuthi inganciphisa ingozi yomdlavuza wekholoni. |
| Ilawula amazinga kashukela egazini | Ubhontshisi wezinso uwukudla okunenkomba ephansi ye-glycemic. Lokhu kusho ukuthi ukudla kwabo akubangeli ukwanda okungazelelwe kwamazinga kashukela egazini. Ukudla ubhontshisi wezinso nokudla okwandisa ushukela egazini ngokushesha, njengelayisi, kungasiza ekulawuleni amazinga kashukela egazini ngokunciphisa ijubane lokugaya ilayisi. |
| Kusiza ukulawula isisindo somzimba | I-fiber ekulokhu kudla ikwenza uzizwe usuthi ngisho nangemva kokudla okuncane. Lokhu kusiza ukulawula ukudla ngokweqile futhi kuyimpumuzo enkulu kulabo abazama ukunciphisa isisindo. |
Liyini inani lokudla okunempilo lale mbewu encane?
Ubhontshisi wezinso uwukudla okunomsoco, ikakhulukazi ku:
- Insimbi
- I-Manganese
- I-Folate
- I-Phosphorus
- I-Thiamine (i-Vitamin B1) (i-Thiamine - i-Vitamin B1)
Iqukethe izakhamzimba eziningi ezibalulekile ezifana nokuthi.
Cabanga ngokudla okunomsoco okusenkomishini yesigamu senkomishi yobhontshisi wezinso osemathinini (obilisiwe).
- Amakhalori: 105
- Amaprotheni: amagremu angu-7
- Amafutha: 1 gram
- Ama-carbohydrate: 19 amagremu
- I-fibre: amagremu angu-7
- Ushukela: 2 amagremu
Bheka ukuthi kunomsoco kangakanani!
Kodwa qaphela kakhulu ngalokhu!
Kungakhathaliseki ukuthi ubhontshisi wezinso ulungile kangakanani, kukhona into eyodwa okufanele uyazi. Ubhontshisi wezinso obungaphekiwe kahle noma obungaphekiwe kahle buqukethe iphrotheni enobuthi eyenzeka ngokwemvelo ebizwa ngokuthi i-Phytohaemagglutinin (PHA) .
Uma lo shevu udliwa, kungase kube nezimpawu ezifana nokucanuzela kwenhliziyo, ukuhlanza, kanye nokuphazamiseka kwesisu/uhudo.
Kodwa ungakhathazeki! Isixazululo salokhu silula kakhulu. Pheka njalo ubhontshisi wezinso kahle kakhulu. Uma ubilisiwe noma uphekwe kahle, lobu buthi bubhujiswa ngokuphelele.
Izinto ezibaluleke kakhulu okufanele uzikhumbule:
- Ubhontshisi Wezinso Osethiniwe: Lawa afakwa emathinini ngemva kokuphekwa ngokuphelele efektri, ngakho-ke aphephile ngokuphelele ukudliwa ngqo ethini.
- Ubhontshisi Owomisiwe: Uma upheka ubhontshisi owomisiwe ekhaya, qiniseka ukuthi uwupheka kahle . Kungcono ukuwubilisa emanzini abilayo okungenani imizuzu engama-30.
- Isexwayiso Sokupheka Okuhamba Kancane:Abanye abantu basebenzisa i-slow cooker ukupheka ubhontshisi. Kodwa-ke, i-slow cooker ingase ingashisi kuze kufike ezingeni lokushisa eliphezulu ukuze ibhubhise ubuthi be-PHA kubhontshisi wezinso. Ngakho-ke, ukusebenzisa i-slow cooker lapho upheka ubhontshisi wezinso owomile akukhuthazwa.
- Uma ngephutha udla amantongomane aluhlaza noma angaphekiwe kahle: Uma lokhu kwenzeka kuwe noma enganeni, ungesabi futhi ngokushesha uye esibhedlela esiseduze noMnyango Wezimo Eziphuthumayo (ETU) . Ungashayela ne-National Poisons Information Centre e-Colombo National Hospital ukuze uthole iseluleko mayelana nokudla okunjalo okunobuthi.
- Igesi: Njengamanye amabhontshisi, amabhontshisi ezinso angabangela igesi nokungakhululeki kwabanye abantu. Indlela engcono kakhulu yokunciphisa lokhu ukucwilisa amabhontshisi omisiwe amahora ambalwa ngaphambi kokupheka, ukhiphe amanzi, bese uwabilisa emanzini amasha.
Ungawengeza kanjani ubhontshisi wezinso ezitsheni ezimnandi?
Ukuthungwa kwazo okuqinile nombala wazo omuhle kwengeza ukubukeka okuhlukile kanye nokunambitheka kunoma yisiphi isidlo. Futhi ziwukudla okuhle kakhulu ezinganeni ezincane okufanele zikuthathe futhi zikudle.
- Zama ukwengeza okunye kwalokhu kumasaladi emifino esiwenzayo, njenge-pea curry.
- Ungenza i-chili yemifino emnandi ngokuyixuba nezinto ezifana nobhontshisi nama-chickpeas.
- Pheka ubhontshisi wezinso ngamafutha njengesitsha esihlukile sokudla nelayisi.
- Ungayifaka futhi esaladini le-pasta ukuze wandise okuqukethwe kwayo ngamaprotheni.
Nawe ungafaka ubhontshisi wezinso ekudleni kwakho kwansuku zonke ngezindlela ezahlukene futhi uthole izinzuzo zawo ezimangalisayo zempilo. Kodwa khumbula, ukuwapheka kahle kuyinto edingekayo!
Umlayezo Wokuya Nawe Ekhaya
- Ubhontshisi wezinso uwukudla okunomsoco kakhulu okusiza empilweni yenhliziyo, ukulawula isifo sikashukela, ukunciphisa ingozi yomdlavuza, kanye nokulawula isisindo.
- Ngenxa yokuthi ubhontshisi wezinso obuluhlaza noma obungaphekiwe kahle buqukethe ubuthi obubizwa ngokuthi i-Phytohaemagglutinin (PHA), kubalulekile ukuthi uhlale upheka kahle.
- Ubhontshisi obusemathinini buphekiwe kakade, ngakho-ke kuphephile ngokuphelele ukubudla ngokushesha.
- Uma upheka amantongomane omisiwe, kungcono ukuwabilisa emanzini abilayo esikhundleni sokusebenzisa i-slow cooker, epheka ekushiseni okuphansi.
- Uma unenkinga ngokudla kwakho noma ngesimo sempilo, hlala ucela iseluleko kudokotela womndeni wakho (udokotela).
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