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Iindlela ezininzi zinokunceda ukukhuthaza ukwehla kobunzima obunempilo kwaye enye inqanaba kukusetyenziswa kobusi. Kucingwa njengenye yezona zinto zithintekayo ekunciphiseni ubunzima, ubusi bunokunceda ukunciphisa nokutshisa amanqatha ngokungabikho kwemiphumo emibi.
Ukusukela kwiminyaka yobudala, ubusi busetyenziswa njengeyeza kunye nokutya. Ubusi buxabiswa njengenye yezona zinto zindala neziswiti zendalo ngaphambi kokuba iswekile ithandwe ngokubanzi. Ubusi buphezulu kakhulu kwimixube yezityalo eziluncedo kwaye inikezela ngezibonelelo zempilo ezininzi [1] [Mbini] .
Kwinqaku yangoku, siza kujonga isihloko sobusi bokunciphisa umzimba, apho sijonga khona iindlela ezahlukeneyo onokusebenzisa ngazo ubusi ukunciphisa umzimba.
Ubusi kunye nokuNcipha
Ngokwibhodi yobusi kaZwelonke, ubusi abunamafutha, awunacholesterol kwaye awunasodium, nto leyo eyenza ukuba kube kukutya okunciphisa ukuthoba umzimba, okunokunceda ukukhuthaza ukwehla kobunzima ngeendlela ezininzi [3] . Kubekho impikiswano eninzi ngokubhekisele 'kubumnandi' bobusi kunye nendlela ekuchaphazela ngayo ukunciphisa umzimba [4] .
Nangona isetyenziswa njengenye indlela yeswekile, ngokungafaniyo neswekile ecoliweyo, ubusi buqukethe iivithamini kunye neeminerali eziluncedo ezinokunceda impilo yakho iyonke [5] .
Endaweni yokongeza kumanqatha nakwiikhalori, ubusi bunokulinganisela isixa seswekile kwaye bunokunceda ekunciphiseni ubunzima-xa busetyenziswe ngobuninzi [6] .
Iihormone eziyimfuneko kubusi ziyanceda ekunciphiseni ukutya kwaye zinciphise ukwehla kobunzima. Ukupakishwa kwezimbiwa ezahlukeneyo, ubusi abunciphisi kuphela umngcipheko wokuphazamiseka kwentliziyo, kodwa abunyusi ubunzima bomzimba [7] .
Iindlela zokusebenzisa ubusi ukunciphisa umzimba
Ubusi bokupheka Eyona ndlela yokunciphisa umzimba ngobusi kukongeza nje kwisitya sakho endaweni yeoyile. Nangona kufuneka ugcobe ukutya kwakho endaweni yokuqhotsa, oku kongezwa kumnandi kwisidlo sakho kuya kukhokelela ekulahlekeni kwesisindo ngokukhawuleza.
Umsele wokusasazeka Isidlo sangokuhlwa, ngokuhlwa nje ukhetha isandwich yobusi. Thatha izilayi ezibini zengqolowa entsha okanye isonka esimdaka kwaye uncamathisele icala elinye ngobusi. Yonwabele le khalori iphantsi kunye nesidlo sangokuhlwa esinamandla. Kungcono ukutya isidlo sangokuhlwa esilula ukunceda ukuncipha.
Yongeza kubisi : Xa ubusi bongezwa kwiglasi yobisi olufudumeleyo kwaye busetyenziswe kuya kukhokelela ekwehliseni ubunzima ngokukhawuleza. Ubisi olunamanzi alunazo iikhalori kunye nobusi kunceda ukwandisa amandla, yiyo loo nto uninzi lweengcali zomthambo zikucebisa ukuba usele oku ngaphambi kokuba uzilolonge.
Amanzi ashushu obusi : Elinye lawona manyathelo aqhelekileyo okulahleka kobunzima, ubusi ngokufudumeleyo ngumlinganiso ovavanyiweyo kunye nobungqina bokuba unciphise umzimba. Kwiglasi enye yamanzi ashushu, yongeza icephe elinye lobusi kunye neepunipuni ezimbini zencindi yelamuni. Sela le nxalenye kwisisu esingenanto kusasa ukunceda ukunciphisa umzimba ngokukhawuleza.
Iti yobusi lemon : Ukongeza ilamuni kunye neepuni ezimbini-ezintathu zobusi kwiti ziyakwenza imimangaliso. Ungasela oku kusela okunempilo kabini ngemini ukunceda ukwakha amandla okunciphisa umzimba.
Yambatha i-oats yakho kunye nobusi : Tsiba iigreyina ezicwebezelayo kwaye ukhethe ubusi endaweni yoko. Yeyona nto intle onokuyifaka kwi-oatmeal yakho.
Isinamon kunye nobusi Kwisitya sakho sesaladi, fafaza isinamon spice powder kwaye wongeze icephe elinye lobusi. Ungongeza oku kwisaladi yeziqhamo zakho okanye isaladi yemifuno.
Kwinqaku lokugqibela…
Ukuba ngaba uneasidi okanye uxabana nelemon okanye ubusi, sukuyitya ngaphambi kokuba udibane nogqirha okanye ingcali yezondlo. Kwakhona, ukuba ubukele ubunzima bakho, ungalibali ukubala iikhalori ezivela kubusi. Kubalulekile ukulandela ukutya okusempilweni kunye nokuzilolonga rhoqo ukuxhasa uhambo lwakho lokunciphisa umzimba.
Imibuzo ebuzwa qho
Q. Ngaba ubusi bulungile ekwehliseni ubunzima bomzimba?
UKUYA. Ukuchitha ubusi ngaphambi kokulala kunokukunceda utshise iikhalori ezininzi ngexesha lokulala.
Q. Ungaphulukana nobunzima obungakanani kunye nobusi?
UKUYA. Kuxhomekeke kwi-BMI yomntu ngamnye kwaye kuyahluka ngokufanelekileyo.
Q. Ngaba ubusi bukwenza utyebe?
UKUYA. Ukusetyenziswa kakhulu kobusi kunokubangela ukutyeba ngexesha.
Q. Ngaba ubusi bunokunciphisa ukutyeba kwesisu?
UKUYA. Ukutya ubusi ngaphambi kokulala kunokukunceda utshise iikhalori ezininzi ngexesha lokulala kwaye utshise amanqatha esisu xa uxutywe nepinnamon.
Q. Ndingatya ubusi obungakanani ngosuku?
UKUYA. Musa ukusebenzisa ngaphezulu kweetispuni ezi-6 (iipunipoyi ezi-2) zobusi ngosuku, kwaye yiyo kuphela iswekile oyityayo oyityayo.
Q. Ngaba ubusi mabubi njengeswekile?
UKUYA . Ubusi bunexabiso eliphantsi le-GI kuneswekile, oko kuthetha ukuba ayinyusi amanqanaba eswekile yegazi ngokukhawuleza. Ubusi buswiti ngakumbi kuneswekile, ngenxa yoko unokufuna okuncinci, kodwa ineekhalori ezithe kratya kwipasipuni.
