Iziqhamo ezomileyo kunye neenathi ngexesha lokukhulelwa: Izibonelelo, iingozi kunye nendlela yokutya

Amagama Aphezulu Ebantwaneni

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Ngexesha lokukhulelwa, ukuthanda ukutya akunakuphepheka, nokuba luhlobo luni lokutya. Kwaye ngeli xesha, ukwenza ukhetho olusempilweni kubalulekile. Ke, kutheni ungabandakanyi into esempilweni njengeziqhamo ezomileyo kunye namandongomane kwisidlo sakho ukuqinisekisa ukuba wena nosana nihlala nisempilweni.

Uninzi lweziqhamo ezomileyo kunye namandongomane anjengeeapilkosi, amakhiwane, ii-apile, ii-walnuts, iiamangile, iidiliya, kunye neepistachios zilungile kubafazi abakhulelweyo njengoko bezizityebi kwifayibha, i-antioxidants, iivithamini kunye neeminerali ezinjenge calcium, magnesium, iron, njalo njalo.

Iziqhamo ezomileyo ziqulathe umlinganiselo ofanayo wezakha mzimba njengeziqhamo ezisandula ukwenziwa, ngaphandle komxholo wamanzi. Amantongomane kukutya okunezakhamzimba, kunye nokutya ezimbalwa kuzo ngexesha lokukhulelwa kuya kukunceda uhlangabezane neemfuno zakho zesondlo.

Izibonelelo zokutya iziqhamo ezomileyo kunye neenuts ngexesha lokukhulelwa

1. Thintela ukuqhina

Iziqhamo ezomileyo kunye namandongomane atyebile kwifayibha enceda ekuthinteleni ukuqhina, eyona micimbi ixhaphakileyo abasetyhini abajongana nayo ngexesha lokukhulelwa. Ngeli xesha, ukungalingani okuninzi kwehomoni kuyenzeka oku kunokubangela ukuqhina. Iziqhamo ezomileyo zikwangumthombo omkhulu we-polyphenol antioxidants ^[1] .

2.Yandisa ukubalwa kwegazi

Iziqhamo ezomileyo kunye namandongomane afana nemihla, iiamangile, kunye neecashews ziqulathe isixa esihle sensimbi, iminerali ebalulekileyo efunekayo ngexesha lokukhulelwa ^[Mbini] . Ngeli xesha, umzimba ubonelela ngegazi kunye neoksijini emntwaneni wakho, ke ngoku kunyuka kwesidingo sonikezelo lwegazi, isidingo somxholo wentsimbi emzimbeni wakho nawo uyanda.

3. Lawula uxinzelelo lwegazi

Iziqhamo ezomileyo kunye namandongomane yimithombo ephezulu ye potassium, isimbiwa esibalulekileyo esinceda ukuzinzisa amanqanaba oxinzelelo lwegazi kunye nokuphucula ulawulo lwezihlunu. Uxinzelelo lwegazi oluphezulu ngexesha lokukhulelwa kubeka uxinzelelo olukhulu entliziyweni nasezintso, ezinokonyusa umngcipheko wesifo sentliziyo okanye sezintso kunye nokubetha. ^[3] .

4. Uncedo ekuphuhliseni amazinyo omntwana namathambo

Iziqhamo ezomileyo kunye namandongomane zinika inani elininzi levithamini A, ivithamin enyibilikayo enamafutha efunekayo ekuphuhliseni amazinyo omntwana namathambo. Ikwanceda ekugcineni amajoni omzimba esebenza ngokufanelekileyo, ukugcina umbono kunye nokunceda ekukhuleni komntwana nakwimeko yophuhliso ^[4] .

5. Yomeleza amathambo

Iziqhamo ezomileyo kunye namandongomane ngumthombo ogqwesileyo wecalcium eyimfuneko ngexesha lokukhulelwa. Xa ukhulelwe, umzimba wakho ufuna ikhalsiyam eyongezelelekileyo ukuze ugcine amazinyo akho kunye namathambo esempilweni kwaye nosana lwakho lukhule luqine amathambo namazinyo ^[5] .

Ezinye izibonelelo zokutya iziqhamo ezomileyo kunye namandongomane zezi zilandelayo:

• Imihla kunye neeprimon zomeleza izihlunu zesibeleko kwaye zenze inkqubo yokuhambisa ibelula ngokunciphisa amathuba okopha emva kokubeleka.
• Ukusetyenziswa kweziqhamo ezomileyo kunye namandongomane ngexesha lokukhulelwa kunciphisa umngcipheko wesifuba kunye nokuphefumla ^[6] .
• Ii-walnuts, ii-cashews, kunye neeamangile ngumthombo olungileyo we-omega 3 fatty acids ethintela ukusebenza ngaphambi kwexesha kunye nokuhanjiswa, kunye nokwandisa ubunzima bokuzalwa kunye nokunciphisa umngcipheko we-preeclampsia.

Uluhlu lweziqhamo ezomileyo kunye namandongomane okutya ngexesha lokukhulelwa

• IiWalnuts
• Amasheya
• Amanqatha
• Iipistachios
• Iiamangile
• Iibhilikosi ezomileyo
• Oomileyo
• Iiapile ezomileyo
• Imihla
• Amakhiwane omileyo
• Iibhanana ezomileyo
• Amandongomane

Iziphumo ebezingalindelekanga zokutya iziqhamo ezomileyo kunye neenuts

Iziqhamo ezomileyo kunye neenqoba kufuneka zisetyenziswe ngokumodareyitha. Ukugqitha kuyo kunokubangela iingxaki zesisu, ukutyeba, ukudinwa, kunye nokubola kwamazinyo kuba ziphezulu kwiswekile yendalo kunye neekhalori.

Amanyathelo okhuseleko ukuthatha ngelixa utya iziqhamo ezomileyo kunye neenuts

• Thintela iziqhamo ezomileyo ezigalele iswekile kunye nezinto ezisigcinayo.
• Khetha iziqhamo zendalo ezomisiweyo elangeni endaweni yazo.
• Gcina iziqhamo ezomileyo kunye neenqoba kwisitya esivaliweyo ukuthintela ukubamba ukungunda.
• Jonga ukuba iziqhamo zibolile kwaye ziyanuka ngaphambi kokutya.
• Gwema iziqhamo ezomileyo ezitshintshiweyo.

Iindlela zokutya iziqhamo ezomileyo kunye neenuts ngexesha lokukhulelwa

• Ungazisebenzisa ziluhlaza.
• Yongeza amantongomane kwezinye izitya ezinencasa ezinjenge poha, upma, njl.
• Yongeza amandongomane kunye neziqhamo ezomileyo kwiisaladi zakho, ipudding, i-custard, kunye nesandwitshi.
• Unokwenza iziqhamo ezomileyo kunye nomxube wendlela, isinokutya esityiwa kakhulu xa usitya ukutya kwakho.
• Hlanganisa kwi-smoothie yakho okanye kwi-milkshake.

Zingaphi iziqhamo ezomileyo kunye namandongomane okutya ngemini?

Njengokuba iziqhamo ezomileyo kunye namandongomane aneekhalori ezingaphezulu, kuyacetyiswa ukuba utye okumbalwa. Ungatya nemixube yazo zonke iziqhamo ezomileyo kunye namandongomane ukuhlangabezana neemfuno zakho zesondlo.

Gcina ukhumbula ukuba ukutya iziqhamo ezomileyo kunye namandongomane kuphela akunakunceda. Ukutya iziqhamo ezitsha mihla le kuya kunika umzimba wakho inani elaneleyo lezondlo.

Phawula: Nceda uqhakamshelane nogqirha wakho ngaphambi kokuba utye iziqhamo ezomileyo okanye amandongomane.

1. [1]IVinson, J. A., Zubik, L., Bose, P., Samman, N., kunye neProch, J. (2005). Iziqhamo ezomileyo: i-vitro kunye ne-vivo antioxidants. Ijenali yeAmerican College of Nutrition, 24 (1), 44-50.
2. [Mbini]UBrannon, P.M, kunye noTaylor, uCL (2017). Ukongezwa kwentsimbi ngexesha lokukhulelwa kunye neentsana: Ukungaqiniseki kunye nefuthe loPhando kunye noMgaqo-nkqubo. Izondlo, 9 (12), 1327.
3. [3]USibai, B. M. (2002). Uxinzelelo lwegazi olungapheliyo xa ukhulelwe.Obstetrics & Gynecology, 100 (2), 369-377.
4. [4]IBastos Maia, S., Rolland Souza, A. S., Costa Caminha, M. F., Lins da Silva, S., Callou Cruz, R., Carvalho Dos Santos, C., kunye neBatista Filho, M. (2019). I-Vitamin A kunye nokukhulelwa: Uphononongo ngokuBalisa. Izondlo, 11 (3), 681.
5. [5]UWillemse, J. P., Meertens, L. J., Scheepers, H. C., Achten, N. M., Eussen, S. J., van Dongen, M. C., kunye noSmits, L. J. (2019). Ukutya kweCalcium ekudleni kunye nokusetyenziswa kokuncedisa ngexesha lokukhulelwa kwasekuqaleni: Lindela isifundo I. Ijenali yaseYurophu yesondlo, 1-8.
6. [6]Intlungu, J. A., Wood, L. G., kunye noClifton, V. L. (2013). Ukuphucula i-asthma ngexesha lokukhulelwa kunye ne-antioxidants yokutya: ubungqina obukhoyo ngoku, Izondlo, 5 (8), 3212-334.

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