Isibindi ukudla abantu abaningi abakujabulelayo ukukudla, kanti abanye bathi, "O, angikwazi ngisho nokukudla ngenxa yephunga." Ikakhulukazi uma senza i-liver curry ekhaya, sizwile omama bethu bethi, "Yidla lokhu, kuzokwenza igazi ligeleze emzimbeni." Ingabe likhona iqiniso ngempela kule ndaba? Ingabe isibindi siwukudla okuphezulu okuhle emzimbeni? Noma ingabe kukhona ingozi esingayazi? Kulungile, namuhla ake sithole kahle ngalokhu.
Iyini lesibindi?
Kalula nje, isibindi siyisitho sangaphakathi esikhulu kunazo zonke esiswini sazo zonke izilwane ezinomgogodla. Sifana 'nesihlungi' emzimbeni wethu. Senza imisebenzi ebaluleke kakhulu, njengokuhlunga ubuthi emzimbeni, ukuhlanza igazi , nokukhiqiza i-bile , okusiza ekugayeni amafutha .
Yisibindi salezi zilwane esisidlayo. Abanye abantu bayasithanda, kanti abanye abasithandi nhlobo, ngoba sinokunambitheka okuhlukile kanye nokuthungwa.
Izinhlobo eziyinhloko zesibindi esizidlayo
Kunezinhlobo eziningana zesibindi esingazithola kalula eSri Lanka.
- Isibindi senyama yenkomo: Lesi sinambitheka kancane. Sivame ukusetshenziswa ezitsheni ezifana 'nesibindi no-anyanisi', ezenziwe ngo-anyanisi.
- Isibindi senkukhu: Lesi sinambitheka kancane kunezinye. Emakhaya ethu, lesi sivame ukusetshenziswa ezitsheni ze-curry noma ze-devilled.
- Isibindi sengulube: Abanye abantu bathola ukuthi lokhu kunokunambitheka okubabayo kancane.
- Isibindi semvu: Abantu abaningi badla lesi sibindi, esithathwe ezimvini ezingaphansi konyaka ubudala.
Nakuba izakhiwo zokudla okunempilo zalolu hlobo ngalunye zihluka kancane, ngokuvamile, ziwukudla okunomsoco kakhulu.
Ingakanani inani lokudla okunempilo kwesibindi?
Isibindi "siyikhaya lezakhamzimba ngempela." Uma siqhathaniswa nenyama, imifino, nezithelo esizidlayo, isibindi siqukethe inani elikhulu kakhulu lamavithamini namaminerali .
Ikakhulukazi i-vitamin A , i-vitamin B12 kanye ne-ironIsibindi sicebile kakhulu nge-iron. Eqinisweni, uma udla ucezu oluncane lwesibindi senyama yenkomo, uzothola inani eliphindwe kaningana le-vitamin A esiyidingayo ngosuku.
Bheka ithebula elingezansi ukuthola ulwazi oluthe xaxa ngezinhlobo eziyinhloko zesibindi (lawa manani angamagremu ayi-100-113 ngaphambi kokupheka).
| Isigaba sezakhamzimba | Isibindi senyama yenkomo | Isibindi senkukhu | Isibindi sengulube |
|---|---|---|---|
| Amakhalori | 149 | 130 | 150 |
| Amaprotheni | amagremu angu-23 | Amagremu angu-19 | amagremu angu-24 |
| I-Cholesterol | Amamiligremu angu-310 | amamiligremu angu-484 | Amamiligremu angu-340 |
| Insimbi | Kuphezulu kakhulu | Phezulu | Kuphezulu kakhulu |
| I-Vitamin A | Okweqile | Phezulu | Okweqile |
| I-Vitamin B12 | Okweqile | Okweqile | Okweqile |
Yiziphi izinzuzo zokudla isibindi?
1. Ilwa ne-anemia
Kuneqiniso eliningi endabeni esikhulume ngayo ekuqaleni, "Isibindi senza igazi." I-anemia , noma ukuntuleka kwegazi, yisimo esivame ukubangelwa ukuntuleka kwensimbi. Lokhu kubangela izinkinga ezifana nokukhathala ngokweqile, ubuthakathaka, kanye nokungakwazi ukugxilisa ingqondo. Isibindi siwukudla okucebile ngensimbi kanye ne-vitamin B12. Kokubili kubalulekile ekugcineni amangqamuzana ethu abomvu egazi ephilile. Ngokomlando, isibindi besisetshenziswa futhi njengokwelapha i-anemia enzima njenge-`(Pernicious Anemia)`.
2. Kuthuthukisa amandla, ukusebenza kobuchopho, kanye nenhlalakahle yengqondo
I-Vitamin B12 ibalulekile ekusebenzeni kahle kwesimiso sethu sezinzwa. Ukuntuleka kwe-B12 kungaholela ekukhathaleni, ezinkingeni zokukhumbula, nasekudidekeni kwengqondo. Isibindi siwukudla okucebile nge-vitamin B12. Inani elincane lesibindi linganikeza izikhathi eziningana kunesidingo sansuku zonke se-B12.
3. Kusiza ukugcina amathambo namehlo ephilile
Isibindi siqukethe i-vitamin A kanye ne-vitamin K. I-Vitamin A isiza ukugcina amehlo ephilile futhi inciphisa ingozi yezifo ezifana ne-cataract. I-Vitamin K isiza umzimba ukuthi umunce i-calcium futhi ugcine amathambo eqinile.
Izingozi zokudla isibindi
Kuthiwa noma ngabe into ilungile, akufanele uyidle kakhulu. Leso sisho sisebenza nasesibindini. Zona kanye izakhamzimba ezenza isibindi sibe nenzuzo zingadala izinkinga kwabanye abantu ngezinye izikhathi.
1. Amazinga aphezulu e-cholesterol
Isibindi sinoshukela omningi ekudleni. Nakuba lokhu kungase kungabi yinkinga enkulu kumuntu ophilile, uma usuvele une-cholesterol ephezulu, usengozini yesifo senhliziyo, noma uthatha imithi yokwehlisa i-cholesterol, kufanele uqaphele ukuthi udla isibindi esingakanani. Kungcono ukukhuluma nodokotela wakho ngalokhu.
2. Ubuthi beVithamini A
Lena ingozi ebaluleke kakhulu futhi engathi sína. Nakuba i-vitamin A ibalulekile kithi, uma umzimba uyithola kakhulu, ingaba yingozi. Lesi simo sisibiza ngokuthi `(ubuthi be-Vitamin A)`. Njengoba isibindi sinovithamini A omningi,Le ngozi ingavela ekudleni isibindi nsuku zonke noma ngokweqile.
Izimpawu zobuthi bevithamini A zifaka phakathi isicanucanu, ukuhlanza, ikhanda elibuhlungu kanye nokozela. Ukuchayeka isikhathi eside ku-vitamin A emithamo ephezulu kungenza amathambo abe buthaka, okwenza kube lula ukuthi aqhekeke.
Ngakho-ke, odokotela batusa ukuthi kwanele ngomuntu ojwayelekile, onempilo futhi ongenazo izinkinga zokudla okunempilo ukudla isibindi kanye ngesonto .
3. Ubuthi bethusi
Isibindi siqukethe amazinga aphezulu ethusi eliyiminerali. Nakuba imizimba yethu ivame ukukhipha ithusi eliningi, ithusi linganqwabelana emzimbeni futhi libe yingozi kubantu abanezimo ezingavamile njengesifo sikaWilson. Ngakho-ke, abantu abanezimo ezinjalo kufanele bagweme ukudla isibindi ngokuphelele.
Ubani okufanele agweme ukudla isibindi?
Abantu abalandelayo kufanele nakanjani baxhumane nodokotela wabo ngaphambi kokufaka isibindi ekudleni kwabo.
- Omama abakhulelwe: Lokhu kubaluleke kakhulu. Ukudla i-vitamin A ngokweqile ngesikhathi sokukhulelwa kungabangela ukukhubazeka okukhulu kokuzalwa enganeni engakazalwa . Ngakho-ke, kuwukuhlakanipha ukugwema noma ukunciphisa ukudla isibindi ngesikhathi sokukhulelwa. Qiniseka ukuthi ubuza udokotela wakho ngalokhu.
- Iziguli ezine-gout: Isibindi sinamazinga aphezulu amakhemikhali abizwa ngokuthi ama-purines. Lawa angaguqulwa abe yi-uric acid emzimbeni futhi abangele i-gout ibe nzima.
- Abantu abane-Wilson Disease: Njengoba sixoxile ngaphambili, kufanele bagweme ngokuphelele ukudla isibindi ngoba ithusi liyaqongelela emzimbeni.
- Abantu abanesifo sikashukela kanye ne-cholesterol ephezulu: Ezinye izifundo zikhombisile ukuthi ukudla inyama yezitho ezifana nalezi kungandisa ingozi yesifo sesibindi esinamafutha.
Indlela yokwenza isibindi sibe mnandi ekhaya?
Abanye abantu abakuthandi ukuba nesibindi esinongwe. Isixazululo esihle ukusicwilisa ubisi oluncane imizuzu engaba ngu-30 ngaphambi kokupheka. Noma ungacindezela ujusi welayisi kuso. Lokhu kuzonciphisa ukuba nesibindi kakhulu. Ngemuva kwalokho ungenza i-curry emnandi ngokufaka usawoti, i-chili, ne-turmeric ngendlela othanda ngayo.
Umlayezo Wokuya Nawe Ekhaya
- Isibindi siwukudla okunomsoco kakhulu futhi okuzuzisayo, okugcwele izakhamzimba ezifana ne-iron, i-vitamin A, kanye ne-vitamin B12.
- Kodwa ngenxa yokuthi ine-cholesterol ephezulu kakhulu kanye ne-vitamin A, akukhuthazwa ukudla kakhulu.
- Kanye ngesonto kumuntu ophilile kahle ojwayelekileUkudla isibindi kwanele.
- Omama abakhulelwe, abantu abanezimo ezifana ne-gout, i-cholesterol, nesifo senhliziyo kufanele nakanjani baxhumane nodokotela wabo ngaphambi kokudla isibindi.
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