Imifino iyingxenye ebalulekile yokudla kwethu. Sonke sithanda ukudla imifino enemibala ehlukene kanye nokunambitheka okunelayisi. Kodwa bewazi ukuthi le mifino akuyona nje into egcwalisa isisu, kodwa futhi iwukudla okuphezulu okuzuzisa kakhulu impilo yethu futhi okuletha izinzuzo eziningi. Ngakho-ke namuhla, ake sixoxe ngala mandla amangalisayo afihliwe kule mifino.
Iyini ngempela imifino?
Kalula nje, imifino iyizingxenye zezitshalo esingazidla. Ngezinye izikhathi sidla sonke isitshalo, ngezinye izikhathi sidla izingxenye nje ezifana namaqabunga, iziqu, nembewu. Imifino ngokuvamile inama-calories aphansi, kodwa inothile kakhulu ngezakhamzimba ezifana namavithamini, amaminerali, kanye ne-fiber.
Ngaphezu kwalokho, imifino iqukethe uhlobo lwekhemikhali yemvelo evikela amangqamuzana emizimba yethu ekulimaleni. Lokhu sikubiza ngokuthi ama-antioxidants . Ochwepheshe bezempilo batusa ukwengeza okungenani izinhlobo ezimbalwa zemifino ekudleni kwakho nsuku zonke. Ngoba ucwaningo luye lwabonisa ukuthi ukudla okulinganiselayo okucebile ngokudla kwezitshalo kuyindlela engcono kakhulu yokuhlala uphilile.
Izinhlobo zemifino kanye nomehluko wazo
Imifino ingahlukaniswa ngezinhlobo eziningana eziyinhloko. Imifino enemibala ehlukene inezinzuzo ezahlukene zempilo. Ngakho-ke, kubaluleke kakhulu ukudla imifino yombala ngamunye, hhayi uhlobo olulodwa kuphela.
- Imifino eluhlaza okotshani: izinto ezifana nesipinashi, i-kale, imifino eluhlaza okotshani, kanye ne-broccoli.
- Imifino ebomvu neyolintshi: ithanga, izaqathi, upelepele obomvu (upelepele ophuzi), ubhatata.
- Ubhontshisi, amantongomane, kanye nobhontshisi: Lokhu kuphinde kufakwe esigabeni semifino.
- Imifino enesitashi: Amazambane, ummbila, umdumbula.
- Eminye imifino: Izinto ezifana ne-eggplant, ama-beet, u-anyanisi, amakhowe.
Umehluko phakathi kwemifino enesitashi nengeyona istashi
Lokhu kuyinto okudingeka siyiqonde. Zombili izinhlobo zemifino, ezinesitashi kanye nezingenasitashi, zilungele umzimba futhi zigcwele amavithamini namaminerali. Kodwa kunomehluko omncane.
| Uhlobo lwemifino | Incazelo nezibonelo |
|---|---|
| Imifino enesitashi | Lezi ziphezulu kancane kuma-carbohydrate nama-calories, ngakho-ke zingakhuphula amazinga kashukela egazini ngokushesha. Izibonelo: amazambane, ummbila, ubhontshisi, umdumbula, ubhatata. |
| Imifino engenaso isitashi | Lokhu kuphansi ngamakhalori nama-carbohydrate. Akunawo umthelela omkhulu emazingeni kashukela egazini. Izibonelo: ubhontshisi, iklabishi, isipinashi, ukhukhamba, amathanga, utamatisi, izaqathi, ama-beet. |
Uma unesifo sikashukela, kubalulekile ukuqaphela inani lemifino enesitashi oyidlayo. Kungcono ukukhuluma nodokotela wakho ngalokhu bese uthola iseluleko.
Izinzuzo eziyinhloko zezempilo zokudla imifino
Imifino iyinqolobane yezakhamzimba ezibalulekile emzimbeni wethu. Bheka lezi zinzuzo.
- Impilo yokugaya ukudla: I-fibre yokudla emifino isiza ukudla ukuthi kugayeke kangcono futhi kuhambe kalula emathunjini. Lokhu kusiza ukuvimbela izinkinga ezifana nokuqunjelwa .
- Ilawula umfutho wegazi ophakeme: Imifino eluhlaza okotshani njengespinashi ne-kale icebile nge -potassium . I-potassium isiza izinso zethu ukuhlunga i-sodium eningi (usawoti) emzimbeni. Lokhu kungasiza ekwehliseni umfutho wegazi.
- Ukunciphisa ingozi yesifo senhliziyo: I-vitamin K etholakala emifinweni eluhlaza kukholakala ukuthi ivimbela i-calcium ukuthi ingangeni emithanjeni yethu. Lokhu kunganciphisa umonakalo emithanjeni yegazi futhi kuvikele ezinkingeni zesifo senhliziyo zesikhathi esizayo.
- Ukuphathwa Koshukela Egazini: Imifino engenaso isitashi inenkomba ephansi ye-glycemic. Lokhu kusho ukuthi ayibangeli ukwanda okungazelelwe kwamazinga kashukela egazini. Ngisho nezinhlangano zesifo sikashukela zincoma ukudla okungenani izabelo ezingu-3-5 zemifino engenaso isitashi ngosuku.
- Ukugcina isisindo esinempilo: Imifino igcwele amanzi kanye ne-fiber, okukusiza uzizwe usuthi ngaphandle kokufaka amakhalori amaningi kakhulu. Khumbula, amanzi kanye ne-fiber kuyakugcwalisa, kodwa kwengeza amakhalori ambalwa kakhulu emzimbeni wakho. Yingakho imifino ingukudla okuhle kulabo abazama ukulawula isisindo sabo nokunciphisa isisindo.
- Ilawula ukuguga: Imifino ithola imibala yayo emihle kumakhemikhali emvelo abizwa ngokuthi ama-polyphenols . Lawa anciphisa ukuvuvukala emizimbeni yethu. Asebenza futhi njengama-antioxidants, avikela amangqamuzana ethu kuma-free radical ayingozi endaweni ezungezile.
Kuluhlaza? Kuphekiwe? Iyiphi indlela engcono yokudla imifino?
Lona umbuzo obuzwa abantu abaningi. Impendulo incike kakhulu ohlotsheni lwemifino oyidlayo.
- Ukupheka kunciphisa izakhamzimba ezithile: Uma kuvezwa ukushisa, amanye amavithamini ancibilika emanzini, njengevithamini C kanye namavithamini B, angabhujiswa. Isibonelo, uma imifino ibilisiwe emanzini, la mavithamini angaphuma aye emanzini.
- Ukupheka kuthuthukisa ukumuncwa kwezakhamzimba ezithile: Ngakolunye uhlangothi, eminye imifino inenzuzo kakhulu uma iphekiwe. Isibonelo, izaqathi eziphekiwe zimunca i-beta-carotene elwa namagciwane kangcono kunezaqathi ezingaphekiwe. Ukupheka utamatisi kwandisa nenani le-lycopene, i-antioxidant enamandla.
Abanye abantu abanezimo ezithile zempilo bangase bangafaneleki kahle imifino eluhlaza. Isibonelo, abantu abanesifo samathumbu esivuvukalayo (IBD) bangase bathole imifino ephekiwe kulula ukuyigaya. Futhi, kubantu abathola amatshe ezinso, ukupheka imifino eluhlaza kunciphisa ukumuncwa kwento ebizwa ngokuthi i-oxalate.
Izindlela ezinempilo zokupheka imifino
Ukuthosa imifino ngokujulile kwengeza amakhalori namafutha angadingekile, ngakho-ke kunempilo ukulandela lezi zindlela:
- Ukuthosa ngamafutha amancane
- Ukushisa ngomusi
- Ukubhaka noma Ukuthosa
- Ukusebenzisa i-oven ye-microwave (i-microwave)
- Ukupheka ngengcindezi
Ezinye izindlela ezilula zokwengeza imifino ekudleni kwakho
Ungasho ukuthi, "Anginaso isikhathi sokudla imifino." Singayifaka kalula ekudleni kwethu kwansuku zonke.
- Yenza isaladi entsha ngokufaka imifino embalwa oyithandayo.
- Yenza i-omelet emnandi ngokufaka izinto ezifana no-anyanisi, inhlanzi, upelepele, notamatisi.
- Yenza i -curry yemifino noma isitshulu esimnandi ongasidla nelayisi.
- Yenza isobho lemifino elinomsoco .
- Yenza isangweji yemifino ozoyidla nesinkwa.
Umlayezo Wokuya Nawe Ekhaya
- Imifino iyinqolobane yezakhamzimba ezivikela imizimba yethu ezifweni nasekugugeni.
- Zama ukudla imifino ehlukahlukene enemibala nsuku zonke, kunokuba umane udle uhlobo olulodwa lwemifino.
- Qonda umehluko phakathi kwemifino enesitashi (njengamazambane nobhatata) kanye nemifino engenasitashi (njengobhontshisi neklabishi). Khuluma nodokotela wakho ngalokhu uma unesifo sikashukela.
- Uma upheka imifino, gwema ukuthosa kakhulu futhi usebenzise izindlela ezinempilo njengokupheka ngomusi nokubhaka .
- Zenze umkhuba ukufaka imifino ekudleni kwakho konke okuyinhloko. Kungenye yezindlela ezinhle kakhulu zokutshala imali ongazenza ukuze ube nempilo enhle.
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