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Ngaba wakha weva ngesifo esibizwa ngokuba sisifo sesibindi esinamanqatha? Yimeko ebangelwa kukufumba okuninzi kwamafutha ngaphakathi kweeseli zesibindi. Oku kukhokelela kwisibindi esigqithisileyo, esibangela iintlungu okanye ukungonwabi kwicala lasekunene lommandla wesisu.
Zimbini iintlobo zezifo zesibindi ezinamanqatha, enye ibangelwa kukusela utywala kwaye enye ayisosifo sesibindi esinamafutha. Isifo sesibindi esinamafutha sinegalelo ekusileleni kwesibindi kwaye esixhaphakileyo sisifo esinamafutha esingesiso esinxilisayo esifunyaniswa kwabaninzi kunye nabantu abaphila ubomi bokuhlala.
Kubaluleke kakhulu ukunyanga isifo sesibindi esinamafutha ngokutya okufanelekileyo. Kuyimfuneko ukuba usebenzele kubunzima obusempilweni ngokutya nangokwenza umthambo. Ukutya okunesondlo okubandakanya ekutyeni kwakho kuya kuthintela ukonakala kweseli, kwenze kube lula emzimbeni ukusebenzisa i-insulin kunye nokudumba okuncinci.
Ukuba nendibaniselwano yamafutha asempilweni, ii-antioxidants kunye nee-carbohydrate ezintsonkothileyo, kuya kunceda ukuthintela isifo esinamafutha sesibindi ukuya kuthi ga kwinqanaba elikhulu.
Naku ukutya onokukutya kuthintelo lwezifo zesibindi.
1. Ingqolowa iphelele
Zonke iinkozo ezifana ne-oats, irhasi, irayisi emdaka kunye nerye ziqulathe iivithamini, iiminerali, ii-antioxidants kunye nefayibha yokutya. Iyanciphisa umngcipheko wesifo sentliziyo, isifo seswekile kunye nezinye iimeko ezinzulu. Oku kutya kuphantsi kwisalathiso se-glycemic, esinokuthi sinciphise kwaye sinyange iimpawu zesifo esinamafutha esibindi.
2. Ikofu
Ikofu inciphisa umngcipheko wesifo esinamafutha sesibindi. Izifundo zibonise ukuba abantu abasela ikofu abanesifo esinamafutha sesibindi abanomonakalo wesibindi kunalabo abangazithathiyo iziselo ezine-caffeine kwaphela. I-caffeine yaziwa ngokunciphisa inani le-enzyme zesibindi ezingaqhelekanga zabantu abanezifo zesibindi ezinamafutha.
3. Imifuno
Ukutya imifuno enjenge-broccoli, isipinatshi, i-kale, iitumato kunye nentsimbi yepelepele kuya kunika umzimba izakhamzimba ezininzi. I-American Liver Foundation icebisa ukutya okunempilo okugcwele imifuno eluhlaza ukunciphisa iimpawu zesifo esinamafutha esibindi.
4. Tofu
I-Tofu kokunye ukutya okunokunciphisa amanqatha okwakhiwa kwesibindi. Iphantsi kumanqatha, iprotein ephezulu kwaye ilayishwe nge calcium, vitamin A, iron kunye ne magnesium. Ukutya i-tofu kuya kunciphisa umngcipheko wesifo esinamafutha sesibindi kwaye kuya kunceda ukunyanga esi sifo.
5. Intlanzi
Iintlanzi ezinamanqatha njenge salmon, isardadi, ityhuna kunye ne trout zityebile kwi omega-3 fatty acids. Banciphisa ukuvuvukala kwaye baphucule amanqanaba amafutha esibindi ngenxa yobukho be-omega-3 fatty acids. Oku kuya kunceda ukukhusela isifo sesibindi esinamafutha.
6. Iziqhamo
Iziqhamo eziphakame kakhulu kwii-antioxidants ziiorenji, ipapaya, iiblueberries, iitsheri, iirasbheri kunye neavokhado. I-avocado inokunceda ekukhuseleni isibindi kuba siphezulu kumafutha asempilweni kwaye sinemichiza enokuthi icothise umonakalo wesibindi.
7. Amafutha angafakwanga
Amafutha angafakwanga njenge-walnuts, iiamangile, kunye namanye amandongomane akhuthaza impilo entle yentliziyo, ukusebenza kwengqondo kunye nempilo yomzimba iyonke. Ezi ndongomane ziqulathe omega-3 fatty acids ezinceda ukuphucula isibindi kunye nokuthintela isifo sesibindi esinamafutha.
8. Iti eluhlaza
Iti eluhlaza inezibonelelo ezininzi zempilo wonke umntu azi ngazo. Le iti yemifuno inokuphazamisa ukufunxwa kwamafutha esibindini. Abaphandi bafumanise ukuba, iti eluhlaza inokunciphisa ukugcinwa kwamafutha esibindini kwaye incede ekuphuculeni ukusebenza kwesibindi.
9. I-Oli yoMnquma
Ioyile yomnquma yeyona oyile isempilweni kunye nezibonelelo ezininzi zempilo. Iphezulu kwi-omega-3 fatty acids kwaye isempilweni kakhulu kune bhotolo okanye imajarini. Uphando luthi i-oyile yomnquma inceda ukuthoba inqanaba le-enzymes yesibindi kunye nolawulo lobunzima, oko ke kuthintela isifo sesibindi esinamafutha.
10. Imbewu kajongilanga
Imbewu kajongilanga iphezulu ku-vitamin E, isibulala-zintsholongwane esinokukhusela isibindi ekonakaleni okungaphaya. Kananjalo ziqulathe amafutha asempilweni akhuthaza impilo yentliziyo kunye nengqondo. Imbewu kajongilanga ine-vitamin A, calcium, vitamin C, iron, vitamin B6 kunye nemagnesium.
Yabelana eli nqaku!
Ukuba ukuthandile ukufunda eli nqaku, yabelana nabantu obathandayo.
Unyango lweNdalo yeKhaya eli-11 kwiNgalo yeentlungu
