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Ngelixa ukutya ukutya, ukutya okhetha ukukutya kwenza umahluko. Ngokwezikhokelo zoogqirha ezivela kumaZiko ezeMpilo kaZwelonke, ukunqanda amafutha athambileyo, ukutya ukutya okuncinci okucutshungulwayo, ukunciphisa inani leswekile esulungekisiweyo kunye nokunciphisa amafutha aneleyo kuya kukunceda kumzamo wakho wokulahleka kobunzima. Kule nqaku, siza kubhala malunga nokuba iitumato zinceda ukunciphisa umzimba okanye hayi.
Ukutya inani elifanelekileyo lemifuno enje ngetumato kuyakunika inani eloneleyo lezondlo. Utamatisi ziphantsi kweekhalori kwaye ziya kugcina isisu sakho sigcwele ixesha elide.
Itumato enkulu ineekhalori ezingama-33 ize yona yona iphakathi ineekhalori ezingama-22. Itumato yetsheri iqulethe iikhalori ezili-13 kunye nepumato eneekhalori ezili-11. Ixabiso leekhalori ezisezantsi kunye nezibonelelo zezempilo zetamatato zibabeka kudidi lokutya olunamandla, oko kuthetha ukuba zilungile kubunzima bakho nakwimpilo iyonke.
Iitumato ezinamanzi zingumthombo omkhulu weprotheni, iivithamini, iiminerali kunye nefayibha yokutya enokunciphisa kakhulu ubungakanani besinqe sakho kwinyanga.
Ke, funda ukuze wazi ngakumbi ngezibonelelo zetumato ukunciphisa umzimba.
1. Ezantsi kwiiKhalori
Iitumato kukutya okusezantsi kweekhalori. Utamatisi omncinci omnye uneekhalori ezili-16, nto leyo intle ngoba ukuba utya iitumato ezimbini, usaya kudla ngaphantsi kweekhalori ezingama-50. Kwaye xa ikhalori olityayo lisezantsi, uya kuba nakho ukutshisa iikhalori ngokukhawuleza kunokuba iikhalori zigcinwe njengamafutha.
2. Phezulu kwiFiber
Ikomityi yeetumato iqulethe 2 iigrem zefayibha engenakunyibilika kunye ne-0.20 yeegram zentsinga enyibilikayo. Zombini iifayibha ezinyibilikayo kunye ezingenakunyibilika zidlala indima ebalulekileyo ekunciphiseni ubunzima. Ifayibha enyibilikayo ekhoyo kwiitumato yenza into efana nejeli emathunjini amakhulu, apho isebenza njengomthombo wokutya kwintsholongwane elungileyo yegciwane. Oku kunceda ekwehliseni ukufunxwa kokutya, ngaloo ndlela kwandisa ukutyeba. Ngelixa, ifayibha engenakunyibilika ibophelela kwiimolekyuli ezinamafutha kwaye ithintele ukufunxeka kwabo.
3. Ukunyusa uMetabolism
Ukutya ijusi yetumato kunokunyusa i-lipid metabolism ngokunciphisa ukubonakaliswa kwemfuza ebandakanyeka kwi-acid acid oxidation, eqinisekiswe zizazinzulu. Abaphandi bafumanise ukuba ukusebenzisa ijusi yetumato kunyusa inkcitho yamandla okuphumla (i-REE linani leekhalori ezifunwa ngumzimba ngelixa uphumle) kwaye kunciphise amanqanaba e-triglyceride emzimbeni wakho.
4. Isalathiso seGlycemic esezantsi
Ixabiso eliphantsi le-glycemic yexabiso letumato ngu-38, ephantsi ngokuthelekiswa nokunye ukutya okusetyenzisiweyo kunye nezinye iziqhamo kunye nemifuno. Isalathiso seGlycemic yimilinganiselo yexesha elingakanani elithathwa yinxalenye yokutya yokunyusa amanqanaba eswekile yegazi emzimbeni. Ixesha elininzi ukutya kuthatha ukukhawulezisa amanqanaba eswekile yegazi, kungcono. Iitumato zinesalathiso esisezantsi se-glycemic, esinceda ekwandiseni amanqanaba eswekile yegazi kancinci.
5. Zizityebi kwii-Antioxidants
Iitumato zityebile kwi-lycopene, into enamandla yokulwa ne-antioxidant enceda ukukhusela i-oxygen radicals eyingozi. Ioksijini radicals zihlala zitshintsha ubume beDNA kunye nokudala imeko yoxinzelelo emzimbeni. Oku kubangela impendulo yoxinzelelo emzimbeni okhokelela ekufumaneni amafutha kunye nasekufumaneni ubunzima emzimbeni wakho. Ke, ukuba neetamati kuya kunceda ukunciphisa uxinzelelo lwe-oxidative emzimbeni kwaye kuya kunceda ekunciphiseni ubunzima bomzimba.
6. Iipropathi ezichasene nokuvuvukala
I-Lycopene, i-antioxidant ekhoyo kwiitamatisi, inoxanduva lokucinezela ukuveliswa kwe-biomolecule ye-pro-inflammatory, ngaloo ndlela kunciphisa ukuvuvukala. Ukudumba kukhokelela ekuzuzeni ubunzima kwaye ke, ukutya iitumato kuya kunceda ukunciphisa ukudumba kunye nokuthintela ukukhuluphala okubangelwa kukudumba.
7. Kuphelisa uxinzelelo
Uxinzelelo lwegazi lubangela ukutyeba emzimbeni. I-spike kuxinzelelo lwegazi inokukhokelela ekwakheni ityhefu kunye nokutya ngokweemvakalelo, okukhokelela ekutyebeni kakhulu. Iitumato zinokunceda ekwehliseni uxinzelelo lwegazi, kuba iqulethe i-beta-carotene, i-lycopene, kunye nevithamin E. Iya kukukhusela nakwizifo zentliziyo.
Iitumato, iitumato. Izibonelelo zezeMpilo | Izibonelelo zetamatato. BoldSky8. Yandisa iCholesterol elungileyo
Ukusetyenziswa rhoqo kweetamati kunokubangela ukuthoba i-cholesterol embi (i-LDL cholesterol) kunye nokunyusa i-cholesterol elungileyo (i-cholesterol ye-HDL) emzimbeni. I-cholesterol elungileyo ixhasa ukwehla kobunzima kwaye ithintela umngcipheko wezifo zentliziyo. Ngaphandle kokukunceda ukunciphisa umzimba, kunokukuthintela kwizifo ezininzi ezibulalayo.
Ungazisebenzisa njani iitumato zokunciphisa umzimba?
- Yongeza iitamatisi kwisaladi yakho ukuvelisa ukunambitheka kunye nokuthungwa.
- Yenza ijusi yetumato ebushu okanye itomato ebusayo. Ungayongeza eminye imifuno kuyo ukuze ibe nencasa.
- Pheka esityu sakho setumato, okanye xa usenza iicurry, ungongeza iitumato.
- Yitya inkukhu eyosiweyo okanye intlanzi ngetumato eyosiweyo, iasparagus okanye iimbotyi eziluhlaza ecaleni.
- Yiba nesitya setamatato esine-juice yejusi yelamuni.
- Yiba nesitya sesuphu yetumato kunye nesidlo sangokuhlwa.
- Unokudibanisa ngokugqibeleleyo iitumato, ikhukhamba kunye nesandwich yenkukhu kwisidlo sasemini.
Yabelana eli nqaku!
Ukuba ukuthandile ukufunda eli nqaku, ungalibali ukwabelana ngalo.
KWAKHONA FUNDA: IziBonelelo eziMangalisayo zeMpilo zePecans
