Iningi lethu lisusa imbewu bese liyilahla uma sipheka ithanga, akunjalo? Kodwa bewazi ukuthi lezo zinhlamvu zethanga ezilahliwe ziyigugu elincane eligcwele izakhamzimba. Lezi zinhlamvu empeleni zinhle kakhulu empilweni yethu. Ngakho-ke namuhla, ake sixoxe ngezinzuzo ezinkulu zalezi zinhlamvu zethanga ezincane.
Ziyini lezi zinhlamvu zethanga?
Kalula nje, ziyimbewu edliwayo etholakala ngaphakathi kwamathanga. Ngokuvamile ziyisicaba, zimise okweqanda, futhi zimbozwe isikhumba esinombala okhilimu. Inyama ngaphakathi iluhlaza. Emazweni amaningi, zidliwa zithosiwe ngosawoti.
Kungenzeka ukuthi uke wazibona ezitolo ezibizwa ngokuthi "ama-pepita." Ingabe imbewu yethanga nama-pepitas yinto efanayo? Akukho mehluko omkhulu ngempela. Ama-Pepitas ayinyama eluhlaza evela ekususeni isikhumba esimhlophe phezu kwembewu yethanga. Ezinye izinhlobo zamathanga nazo zikhiqiza imbewu engenasikhumba, ebizwa nangokuthi ama-pepitas.
Ngokomlando, abantu emazweni anjengeMexico bebesebenzisa imbewu yethanga kokubili ekudleni nakwezokwelapha iminyaka engaphezu kuka-7,500. Isizathu salokhu yinani eliphezulu lokudla okunempilo lale mbewu. Icebile kakhulu ngamafutha angagcwalisiwe, ama-omega-3, kanye namaminerali afana ne-magnesium .
Izinzuzo ezimangalisayo zezempilo zembewu yethanga
Imbewu yethanga iwukudla okumnandi okugcwele amaprotheni, amafutha anempilo, amavithamini, namaminerali. Kungasiza futhi ekunciphiseni ingozi yezifo ezingamahlalakhona njengomdlavuza. Ake sibheke izinzuzo eziyinhloko.
1. Yehlisa ukuvuvukala emzimbeni
Imbewu yethanga icebile ngama-antioxidants. Kalula nje, ivikela amangqamuzana omzimba wethu ezifweni futhi inciphisa ukuvuvukala okungadingekile emzimbeni. Uma uyidla nesikhumba, le nzuzo inkulu kakhulu ngoba icebile nge-fiber. Lokhu kubaluleke kakhulu ekuvimbeleni izifo ezingamahlalakhona ezifana nesifo sikashukela nesifo senhliziyo.
2. Izakhiwo zokulwa nomdlavuza
Ezinye izifundo zaselabhorethri zikhombisile ukuthi imbewu yethanga ingamisa ukukhula kwamangqamuzana omdlavuza webele kanye ne-prostate. Kutholakale nokuthi iyakwazi ukubangela ukufa kwamangqamuzana omdlavuza (inqubo ebizwa ngokuthi 'i-apoptosis'). Lokhu kucatshangwa ukuthi kungenxa yamazinga aphezulu e-antioxidant kulezi zimbewu. Kodwa-ke, kudingeka ucwaningo olwengeziwe kubantu.
3. Kuwusizo empilweni yendlala yabesilisa
Amadoda amaningi athola i-prostate ekhulisiwe (i-benign prostatic hyperplasia, noma i-BPH) njengoba ekhula. Lokhu kungabangela izimpawu ezifana nokuchama njalo kanye nokungakwazi ukuzibamba. Eminye imithi yaseNtshonalanga yalesi simo ingabangela ukungasebenzi kahle kocansi njengomphumela ongemuhle. Kodwa-ke, ucwaningo lukhombisile ukuthi ukuthatha ama-milligram angu-500 embewu yethanga kabili ngosuku kunganciphisa izimpawu ze-BPH futhi kuthuthukise ikhwalithi yokuphila.
4. Kuvikela impilo yenhliziyo
Imbewu yethanga icebile nge -magnesium . Lokhu kusiza ekulawuleni umfutho wegazi. Ukudla ukudla okucebile nge-magnesium kuye kwabonakala kunciphisa ingozi yokushaywa yisifo sohlangothi kanye nokufa ngenxa yesifo senhliziyo. Futhi, ama-antioxidants akulezi zimbewu andisa amazinga e- nitric oxide emizimbeni yethu. Le molekyuli isiza ekugcineni imithambo yegazi yethu iguquguquka futhi iphilile, kanye nokugcina ukujikeleza kwegazi okuhle.
5. Kukhuthaza ubuthongo obuhle
Ukudla imbewu embalwa yethanga ngaphambi kokulala kungakusiza ukuthi ulale kahle ebusuku. Imbewu yethanga ngokwemvelo iqukethe i-amino acid tryptophan ekhuthaza ukulala. Iqukethe namaminerali afana ne-zinc, ithusi, ne-selenium, angasiza ekuthuthukiseni ubude kanye nekhwalithi yokulala kwakho.
Okubaluleke kakhulu, i-magnesium ekulokhu kudla iyasiza ekunciphiseni ukucindezeleka nokukhathazeka, okuyizimbangela ezinkulu zokungalali.
6. Kungathuthukisa inani lesidoda
Ocwaningweni olusebenzisa amagundane ayelahlekelwe yikhono lawo lokukhiqiza isidoda ngenxa ye-chemotherapy, ukukhishwa kwembewu yethanga kwabuyisela ukukhiqizwa kwesidoda ngezinga elithile. Kudingeka ucwaningo olwengeziwe ukuze kutholakale ukuthi lokhu kusebenza kanjani kubantu.
Liyini inani lokudla okunempilo lembewu yethanga?
Imbewu yethanga inamandla okudla okunempilo. Nansi isondlo sezipuni ezimbili (1 ounce noma amagremu angu-28).
| Isigaba sezakhamzimba | Usayizi |
|---|---|
| Amakhalori | 126 |
| Amaprotheni | 5.3 amagremu |
| Amafutha | Amagremu angu-5.5 (iningi lawo amafutha anempilo) |
| Ama-carbohydrate | Amagremu angu-15.3 |
| I-Fiber | 5.2 amagremu (enezingcezu) |
Ngaphezu kwalokho, futhi ingumthombo omuhle wamaminerali abalulekile njenge-phosphorus, i-potassium, i-magnesium, i-calcium, i-iron, ne-zinc. Kodwa-ke, khumbula ukuthi okuqukethwe yi-fiber kuma-pepitas ahlutshiwe kuphansi kakhulu, njengoba iningi le-fiber lisesikhumbeni.
Ungadla kanjani imbewu yethanga? Iyiphi indlela engcono kakhulu?
Khipha imbewu ethangeni bese uyigeza kahle ukuze ususe noma yiziphi izingcezu ezinamathelayo. Ungazidla ziluhlaza, noma ungazithosa kuhhavini ongu-300°F (150°C) ngamafutha omnqumo amancane imizuzu engama-30-40. Ukuzithosa kwenza kube lula ukuzigaya, kwandisa amazinga e-antioxidant, futhi kuthuthukisa ukunambitheka.
Indlela enempilo kakhulu
Imbewu yethanga iqukethe ikhemikhali ebizwa ngokuthi i-phytic acid . Lokhu kuvimbela umzimba ekumunceni amaminerali afana ne-iron ne-zinc ekudleni esikudlayo. Ngakho-ke indlela engcono kakhulu yokunciphisa le-phytic acid ukucwilisa noma ukuhluma imbewu ngaphambi kokuyidla.
- Ukucwilisa: Geza imbewu kahle, uyifake esitsheni, bese ufaka amanzi kuze kube yilapho imbewu isimboziwe. (Inani lamanzi kufanele libe izikhathi eziphindwe kabili kuya kathathu kunenani lembewu). Yiyeke icwilise ekamelweni lokushisa amahora angu-1-4. Bese uhlunga amanzi bese uwadla engaphekiwe noma ethosiwe.
- Ukuhluma: Ngemva kokucwilisa njengoba kushiwo ngenhla, hluza amanzi bese ufaka amanzi amasha futhi bese uwavumela ahlale amahora angu-8-12. Uma isikhumba sembewu sivuvukala futhi sibonakala sengathi sizohluma, hluza amanzi bese uwasebenzisa.
Ungasebenzisa imbewu elungiselelwe ngale ndlela kumasaladi, amasobho, iyogathi, noma nje njengesidlo sokudla okulula.
Ingabe ikhona imiphumela emibi? Izinto okufanele uziqaphele
Imbewu yethanga ngokuvamile iphephile kakhulu, kodwa kunezinto okufanele uziqaphele.
- Ukungezwani komzimba:Ukusabela kokungezwani komzimba nembewu yethanga akuvamile, kodwa akukhona okuvamile. Uma uhlangabezana nezimpawu ezifana nokulunywa, ukuvuvukala, ukuhlanza, noma ubunzima bokuphefumula emlonyeni noma emphinjeni, funa iseluleko sezokwelapha ngokushesha.
- Ukusebenzisana Nemithi: Imbewu yethanga iphezulu ku-vitamin K, i-omega-3s, kanye ne-magnesium. Lokhu kungathinta umfutho wegazi kanye nokujiya kwegazi. Uma uthatha imithi yokunciphisa igazi (isib. i-Warfarin), imithi yokucindezela kwegazi ephezulu, noma imithi yokukhipha isisu, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokufaka imbewu yethanga ekudleni kwakho njalo.
- Ukucasuka kwesisu: Lokhu kumnandi futhi kungakwenza ufune ukudla okuningi ngesikhathi esisodwa. Kodwa-ke, ngoba kugcwele i-fiber, ukudla okuningi ngesikhathi esisodwa kungabangela ubuhlungu besisu, ukuqunjelwa, noma isifo sohudo. Ngakho-ke qiniseka ukuthi udla inani elinconywayo ngosuku (cishe izipuni ezimbalwa noma ezimbili).
Umlayezo Wokuya Nawe Ekhaya
- Imbewu yethanga akuyona nje into yokulahla, iwukudla okumnandi okugcwele izakhamzimba ezifana ne-omega-3, i-magnesium, ne-zinc.
- Kuwusizo kakhulu empilweni yenhliziyo, ukulawula umfutho wegazi ophakeme, ukulala kahle, kanye nempilo ye-prostate.
- Ukuyicwilisa noma ukuyihluma ngaphambi kokuyidla kungasiza umzimba ukuthi umunce kangcono izakhamzimba zayo.
- Ngenxa yokuthi lokhu kuphezulu ngamakhalori, kwanele ukudla okuncane, njengesandla esincane, ngosuku.
- Uma uphuza imithi yesifo esingamahlalakhona (ikakhulukazi imithi yokwehlisa igazi noma umfutho wegazi ophakeme), xhumana nodokotela wakho ngaphambi kokuyifaka ekudleni kwakho njalo.
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