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Iitapile ziyingcambu yemifuno kwaye uphononongo lucebise ukonyuka kokutya ibhatata kwehlisa umngcipheko wesifo seswekile, ukutyeba kakhulu, isifo sentliziyo kunye nezinga lokufa. Kodwa, uya kumangaliswa kukwazi ukuba iitapile zikwanceda ukunciphisa umzimba. Ewe ufunda ilungelo! Iitapile ezimnandi zinokukunceda ukhuphe ezo kilos zongezelelweyo kwaye unciphise amanqatha esisu.
Le mifuno ikwanesondlo kwaye iluncedo kumzimba wakho ngeendlela ezahlukeneyo. Inceda ekwandiseni ukhuseleko lwakho, inyanga isifuba kunye nesifo seswekile, ilawula ukwetyisa, inqanda umhlaza kwaye igcine inqanaba loxinzelelo lwegazi.
Iitapile eziswiti nazo ziphezulu kwifayibha, ezinokukunceda ukuthintela ukuqhinwa kunye nokukhuthaza ukuhamba kwamathumbu rhoqo. Iibhatata ezimnandi zingumthombo obalaseleyo we-beta-carotene, i-antioxidant enamandla eyinika umbala odlamkileyo.
Iibhatata ezimnandi zongeza kakuhle kwizidlo zakho zangokuhlwa. Ungazibhaka okanye ubapheke ngesidlo esisempilweni nesonelisayo. Umxholo wefayibha ephezulu kuzo uya kugcwalisa isisu sakho ixesha elide, ke oko kukuthintela ekutyeni kakhulu.
Zinceda njani iitapile eziSwiti ukuNciphisa ukwehla komzimba?
1. Ukutya okunekhalori ezisezantsi
Xa kuziwa ekunciphiseni ubunzima, ukutya okuneekhalori ezisezantsi ezinje ngeetapile kufuneka zisetyenziswe. Ngenxa yomxholo wekhalori ephantsi, le mifuno inokwenza ukutya okulula xa ulambile. Endaweni yokufryiza iitapile, yosa okanye uyigrafe ukuze uqiniseke ukuba unciphile.
2. OkuPhezulu kuMxholo weFayibha
Ibhatata emhlophe ngumthombo ogqwesileyo wefayibha, engancedi kuphela ekunciphiseni ubunzima kodwa ikwalungele nabantu abaneswekile. I-gram nganye eyi-100 yeebhatata iqulethe iigrama ezi-3 zefayibha, ngokweSebe lezoLimo laseMelika (USDA). Ifayibha ayophuki xa usiya emzimbeni kwaye yiyo loo nto inceda ukutshiswa kweekhalori.
3. Phezulu kuMxholo waManzi
Iitapile eziswiti nazo zigcwaliswa ngamanzi amaninzi, ezingazukugcina nje umzimba wakho kodwa zigcina isisu sakho sigcwele ixesha elide. Iigrama ezili-100 zeetapile zineepesenti ezingama-77 zamanzi, ngokweedatha ze-USDA. Ukuba neetapile mihla le kuya kugcina isisu sakho satiated.
4. Ngaphantsi kwi-Glycemic Index
Ukutya okuphezulu kwesalathiso se-glycemic kubangela ispike kwinqanaba leswekile yegazi, enxulunyaniswa nokukhokelela ekutyebeni kakhulu, iingxaki zentliziyo kunye neswekile. Kodwa, iitapile zinesalathiso esisezantsi se-glycemic esenza ukuba kukhuseleke kubantu abafuna ukuhla emzimbeni kunye nezigulana ezinesifo seswekile.
5. Iqulethe iiShukela zendalo
Iitapile eziswiti ziqulathe iswekile yendalo, ngenxa yokuqulathwe kwimanganizi. Uphando olwenziwe kwiYunivesithi yase-Oregon State lubonise ukuba, ii-manganese zibaluleke kakhulu kwaye ziyimfuneko ukuze kusebenze ii-enzymes, ezonyusa inkqubo yakho ye-metabolic encedisa ekusetyenzisweni kwee-carbohydrate kunye namafutha. Ke, yiba neebhatata njengenxalenye yesidlo sakho semihla ngemihla.
6. Banikezela ngohlobo oluLuncedo lweStatshi
Nge-100 gram yokuhambisa iitapile ziqulathe iipesenti ezili-12 zalesisitatshi, esiluncedo emzimbeni wakho. Isitatshi esinganyangekiyo sisebenza njengefayibha kwaye asiqhekeki ngexesha lokwetyisa. Njengokuba icotha ukuyetyisa, inokuhlala kwinkqubo yakho kangangexesha elide, yiyo loo nto isuse loo njongo ngexesha leyure.
Ungazisebenzisa njani iitapile eziSwiti kwisidlo?
Kuyacetyiswa ukuba uzibilise, uzigcobe okanye uzigcobe, njengoko kugcina ikhupha i-carbohydrate ekhawulezayo kunye nomxholo obalulekileyo wezondlo. Unokongeza iitapile ezinamanzi kwiisaladi zakho kwaye uzenze zincinci. Okanye ungongeza iitapile kwi-smoothies zakho ngokunjalo.
Ukufumana ukwanelisa ngokukhawuleza ukwanelisa izinyo lakho elimnandi, nantsi iresiphi yebhatata emnandi.
Yabelana eli nqaku!
Ukuba ukuthandile ukufunda eli nqaku, yabelana nabantu obathandayo.
Yonke into ekufuneka uyazi malunga neNipah Virus
