Ichickpeas (Chana) Ngexesha lokukhulelwa: Izibonelelo, Iziphumo ebezingalindelekanga kunye nendlela yokutya

Amagama Aphezulu Ebantwaneni

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Oomama abakhulelweyo kufuneka batye ukutya okusempilweni njengoko ngeli xesha imizimba yabo ifuna iivithamini kunye neeminerals ezongezelelweyo ^[1] . Ukutya okuswelekileyo kwezi zakha mzimba kubalulekile kunokuchaphazela kakubi ukukhula kweempungutye ^[Mbini] . Ke, ukukhetha ukutya okusempilweni kwaye okunesondlo kunokunceda ekukhuthazeni impilo kamama nosana lwakhe.

Iichickpeas zezinye zokutya okunesondlo kunye nokutya okunesondlo ekufuneka kubandakanywe kwindlela otya ngayo ngexa lokukhulelwa. Ezi iimbotyi zityebile kwizakhamzimba ezibalulekileyo njengeprotein, ifayibha, i-calcium, isinyithi, i-potassium, i-magnesium, i-carbohydrate, kunye nefolate. Ngenxa yexabiso lesondlo esiphakamileyo, ibenza ukuba babe kokunye ukutya okucetyiswayo kwabasetyhini abakhulelweyo.

Masifunde ukuze sazi ukuba ii-chickpeas zingabaxhamla njani abafazi abakhulelweyo.

Izibonelelo zezeMpilo zeChickpeas ngexesha lokukhulelwa

1. Uthintela i-anemia

Abafazi abakhulelweyo basemngciphekweni wokunyuka kwegazi, imeko apho umzimba wakho ungenazo iiseli ezibomvu ezisempilweni ezithwala ioksijini kwizicubu zomzimba wakho. Ngexesha lokukhulelwa, abasetyhini bafuna isixa esiphindwe kabini sesinyithi ukwenza igazi elininzi lokubonelela ngeoksijini emntwaneni. yiyo loo nto ii-chickpeas zicetyiswa njengoko zinceda ekuthinteleni amanqanaba e-hemoglobin asezantsi kwaye anciphise umngcipheko wokuzalwa ngaphambi kwexesha ^[3] .

2. Ilawula isifo seswekile sokukhulelwa

Isifo seswekile sikamama sivela ngexesha lokukhulelwa xa umzimba wabasetyhini ungenako ukuvelisa i-insulin eyaneleyo, enokuthi ikhokelele kumanqanaba eswekile yegazi ephezulu. Iswekile ephezulu yegazi inokubeka umfazi nosana emngciphekweni ukuba alulawulwa kakuhle.

Ke, ukuthintela i-spike kumanqanaba eswekile, ii-chickpeas kufuneka zongezwe kwisidlo sakho njengoko zine-fiber, ebangela impendulo encinci ye-insulin ^[4] .

3. Ithintela iziphene zetyhubhu ye-neural

Iichickpeas zingumthombo olungileyo we-folate, iminerali ebalulekileyo efunekayo ngexesha lokukhulelwa ukwenza iiseli ezibomvu zegazi kunye nokunceda umntwana wakho akhule. Ikwehlisa umngcipheko we-neural tube defect kwi-fetus ^[5] .

4.Unyanga ukuqhina

Ukuqunjelwa yingxaki eqhelekileyo ngexesha lokukhulelwa. Njengoko ii-chickpeas zingumthombo olungileyo wefayibha, inokunceda ekuthinteleni ukuqunjelwa koomama abakhulelweyo ^[6] .

5. Uncedo ekukhuleni kosana

Iiproteni ezifumaneka kwii-chickpeas ziyafuneka ekukhuleni nasekukhuleni kwemveku engekazalwa. Ikwadlala indima enkulu kwimisebenzi emininzi yomzimba, kubandakanya ukubuyisa kunye nokulungiswa kwezicubu egazini, kwizitho, kulusu, kwinwele nakwinzipho. ^[7] .

Iziphumo ebezingalindelekanga zokutya ichickpeas ngexesha lokukhulelwa

• Iichickpeas kufuneka zithintelwe ukuba unesifo sorhudo.
• Ukuba uxabisa imifuno, ii-chickpeas kufuneka zithintelwe.
• Ukutya ii-chickpeas rhoqo ngexesha lokukhulelwa kunokukhokelela kwisisu esikhathazayo.

Ungayisebenzisa njani iChickpeas

• Hlamba amantshontsho ngokufanelekileyo kwaye uwashiye kwisitya samanzi ubusuku bonke, ade athambe phambi kokuba uwapheke. Oku kuya kunciphisa ixesha lokupheka lee-chickpeas.

• Lungisa iicrypeas curry kwaye ube nayo nerayisi okanye chapati.

• Yenza isaladi etyebile ngeprotein ngamantshontsho abilisiwe, amahlumelo kunye nemifuno.

• Yongeza i-chickpeas ebilisiwe kwiisobho.

• Ungalungisa ihummus, isitya esenziwe kukugaya amantshontsho.

1. [1]Butte, NF, Wong, W. W., Treuth, M. S., Ellis, K.J, kunye no-O'Brian Smith, E. (2004). Izidingo zamandla ngexesha lokukhulelwa ngokusekwe kwinkcitho yamandla iyonke kunye nokubekwa kwamandla.Ijenali yaseMelika yesondlo sezonyango, i-79 (6), 1078-1087.
2. [Mbini]IBenton, D. (2008). Isimo seMicronutrient, ukuqonda kunye neengxaki zokuziphatha ebuntwaneni. Ijenali yaseYurophu yesondlo, 47 (3), 38-50.
3. [3]U-Abu-Ouf, N. M., kunye noJan, M. M. (2015). Ifuthe lokusilela kwentsimbi yoomama kunye nokuswela i-anemia kwimpilo yomntwana.Ijenali yezonyango yaseSaudi, 36 (2), 146-149.
4. [4]Ullrich, H.H, kunye noAlbrink, M. J. (1985). Iziphumo zefayibha yokutya kunye nezinye izinto kwimpendulo ye-insulin: indima ekutyebeni kakhulu. Ijenali ye-pathology yokusingqongileyo, inetyhefu kunye ne-oncology: igosa elisemthethweni le-International Society ye-Environmental Toxicology kunye neCancer, 5 (6), 137-155.
5. [5]I-Pitkin, R. M. (2007). Iziphene ze-Folate kunye ne-neural tube. Ijenali yaseMelika yesondlo sezonyango, 85 (1), 285S-288S.
6. [6]I-Annells, M., kunye neKoch, T. (2003). Ukuqunjelwa kunye ne-trio eshunyayelweyo: ukutya, ukutya okune-fluid, ukuzilolonga.Ijenali yamazwe ngamazwe yezifundo zokonga, 40 (8), 843-852.
7. [7]UTjoa, M. L., Van Vugt, J. M. G., Go, A.T J. J., Blankenstein, M. A., Oudejans, C. B. M., kunye noVan Wijk, I. J. (2003). Amanqanaba aphakamileyo e-C asebenzayo ngexesha le-trimester yokuqala yokukhulelwa abonisa i-preeclampsia kunye nokuthintela ukukhula kwe-intrauterine.

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