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Chaitra Navratri 2021: Umhla, iMuhurta, izithethe kunye nokubaluleka kwalo mnyhadala Ungaphoswa
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Kukho amaxesha amaninzi xa uninzi lwethu luthatha ukutya amaqanda kwisidlo sakusasa. Akubizi mali ininzi, kulula kwaye kulula ukuyilungisa kwaye unokuyilungisa kwimizuzu nje embalwa xa ungxamele ukuya emsebenzini.
Amaqanda yeyona ndlela ibhetyebhetye yokwandisa ukutya kwakho kweprotein. Uninzi lwethu luyakonwabela ukutya amaqanda nangona kunjalo, kukho inkxalabo yokuba inokubangela umonakalo entliziyweni ukuba ityiwa rhoqo. Kodwa khumbula ukuba awunakukhathazeka kakhulu ngayo. Logama nje usempilweni, ukhululekile ukutya amaqanda ngaphandle kokuba netyala.
Amaqanda anezibonelelo ezininzi zokubonelela ngesondlo. Elinye iqanda elikhulu linama-70 eekhalori kwaye ngumthombo omkhulu weprotheni enceda ukuzinzisa amanqanaba eswekile yegazi kunye nokubonelela ngolwakhiwo lomzimba. Amaqanda abonelela zonke ii-amino acid ezifanelekileyo kwaye zityebile ngentsimbi.
Umzimba wethu uvelisa malunga ne-11 ebalulekileyo ye-fatty acids efunekayo ukuze umzimba usebenze kakuhle kwaye amaqanda ane-9 ngaphezulu okunamafutha acid afunekayo. Yiyo loo nto ihlala ibizwa ngabantu abaninzi njengeqanda elingatyiwa!
Emva kokuba sixoxe ngezibonelelo zempilo zamaqanda, apha, kweli nqaku singathanda ukuxoxa ngokwenzekayo xa usitya iqanda kwisidlo sakusasa.
Ikugcina Ugcwele Ixesha Elide:
Xa usitya amaqanda kwisidlo sakusasa endaweni yesonka sakho esiqhelekileyo okanye iipapa, iprotein kunye namafutha asemaqandeni ayanceda ukugcina amanqanaba akho amandla kwaye akugcina ugcwele ixesha elide. Ngale ndlela, unokukuphepha ukuba nokutya okuphakathi kwentsasa kwaye ekugqibeleni utye kancinci.
Umthombo weprotheni:
Amaqanda apheleleyo athathwa njengeyona mithombo ipheleleyo yeeprotein. Amaqanda aqulathe zonke iiamino acid ezifanelekileyo ekufuneka sizifumene kukutya kwethu kwemihla ngemihla.
Ukuhla ukusinda:
Amaqanda abonelela ngemvakalelo yokuhlutha, ke sisisombululo esifanelekileyo kwisidlo sakusasa. Iminqweno yakho yokutya inokuthintelwa, ukutya kwakho ukutya kulawulwa kwaye umngcipheko wokutya kakhulu nawo wehlisiwe. Izifundo ziye zafakazela ukuba abantu abatya amaqanda kwisidlo sakusasa badla iikhalori ezimbalwa ngexesha lonke losuku, ngaloo ndlela bencedisa ekwehliseni ubunzima.
Ukunyusa isixokelelwano samajoni omzimba:
I-Selenium sisondlo esinceda ukuxhasa amajoni akho omzimba kunye nokulawula iihomoni ze-thyroid. Amaqanda atyebile nge-selenium kwaye ukusebenzisa iqanda elinye okanye amabini kwisidlo sakusasa kunokukunceda ekulweni nosulelo kwaye kukuncede wakhe amajoni omzimba asempilweni.
Ikhusela ubuchopho bakho:
Amaqanda anezakha mzimba ezibalulekileyo ekuthiwa yi-choline, nezincedayo ekukhuleni kwengqondo. Yiyo loo nto amaqanda ekwabizwa ngokuba kukutya kwengqondo. Izifundo zibonakalise ukuba ukunqongophala kwe-choline kunokubangela ukuphazamiseka kwemithambo-luvo kunye nokunciphisa ukusebenza kwengqondo. Ukusilela kwe-Choline nako kunokunyusa umngcipheko wesifo sengqondo esixhalabisayo kunye nesifo se-Alzheimer. Ukutya amaqanda rhoqo kunokukunceda ugcine amanqanaba akho e-choline eqhelekileyo kwaye ukhusele nengqondo yakho.
Iphelisa uxinzelelo kunye noxinzelelo:
Zili-9 ii-amino acid ezahlukileyo ezikhoyo kumaqanda ezikhuthaza impilo yengqondo kwaye zikwalawula ukukhutshwa kwe-serotonin, eyi-neurotransmitter ejongene nokuphumla, ukuzola kunye nomoya ococekileyo. Ukusilela kwezi amino acid kunokuchaphazela impilo yakho yengqondo. Ukuba usebenzisa amaqanda kwisidlo sakusasa, ungaqala usuku lwakho ngendlela ezolileyo nekhululekileyo kwaye uhlale kude noxinzelelo kunye noxinzelelo.
Ilawula amanqanaba e-cholesterol:
Iqanda elinye linama-milligram angama-200 e-cholesterol kwaye esi sisixa esifunekayo emzimbeni. Icholesterol eseqandeni ithathwa njengecholesterol elungileyo. Inokukunceda ukuthoba i-cholesterol embi emzimbeni kunye nokuphakamisa amanqanaba elungileyo e-cholesterol. Ukutya amaqanda kwisidlo sakusasa kunokukunceda ukuba uqale usuku lwakho ngenqanaba le-cholesterol elawulwayo.
Ikhusela Amehlo Akho:
Amaqanda anee-antioxidants ezimbini, i-leutin kunye ne-zeaxanthin enokukhusela amehlo akho kumonakalo ohambelana nokuvezwa kwe-UV. Ezi antioxidants zinceda ekwakheni i-retina, ngokwenjenjalo zinciphisa umngcipheko wokuba nesifo sokuphazamiseka kwamehlo ebudaleni.
Ukuphucula ulusu kunye neenwele:
Iivithamini ezintsonkothileyo ze-B ziyimfuneko kulusu olusempilweni, iinwele, amehlo kunye nesibindi. Amaqanda aqukethe iivithamini ezintsonkothileyo ze-B ezibizwa ngokuba yi-biotin. Le vithamini inceda umzimba wakho ukuba usebenze amafutha kunye ne-carbs yamandla. Ukongeza, i-biotin inokuziphucula iinwele zakho, iinzipho kunye nolusu.
Yomeleza Amathambo Namazinyo:
Amaqanda ngomnye wemithombo embalwa yendalo yevithamini D ukongeza kwimitha yelanga, ebalulekileyo empilweni nakomelela kwamathambo namazinyo. I-Vitamin D ikwabangela ukufunxeka kwe-calcium, ebalulekileyo kwimetabolism, ukwetyisa nakwimpilo yentliziyo.
Ukunciphisa umngcipheko womhlaza:
I-Choline, loo macronutrient inye inceda ukusebenza kwesibindi inokunciphisa umngcipheko womhlaza wamabele kubafazi. Khumbula ukuba i-choline ifumaneka kwizikhupha zamaqanda hayi abamhlophe beqanda, ke kwixesha elizayo yitya izikhupha zamaqanda ngaphandle kwetyala!
