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Wake wezwa ngesifo esibizwa ngesifo esinamafutha esibindi? Kuyisimo esidalwa ukuqoqwa kwamafutha ngokweqile ngaphakathi kwamaseli wesibindi. Lokhu kuholela ekutheni isibindi sikhule ngokweqile, esidala izinhlungu noma ukungaphatheki ohlangothini olungaphezulu kwesokudla sendawo yesisu.
Kunezinhlobo ezimbili zezifo zesibindi ezinamafutha, esisodwa sibangelwa utshwala kanti esinye yisifo sesibindi esinamafutha esingesona isidakwa. Isifo sesibindi esinamafutha sinomthelela ekuhlulekeni kwesibindi kanti okuvame kakhulu ukungenwa yisifo esinamafutha esingesona isidakwa esitholakala kwabaningi nalabo abaphila impilo yokuzihlalela.
Kubaluleke kakhulu ukwelapha isifo sesibindi esinamafutha ngokudla okufanele. Kuyadingeka ukusebenzela isisindo esinempilo ngokudla nangokuzivocavoca umzimba. Ukudla okunomsoco okufakayo ekudleni kwakho kuzovimbela ukulimala kwamaseli, kwenze kube lula emzimbeni ukusebenzisa i-insulin nokuvuvukala okuphansi.
Ukuba nenhlanganisela yamafutha enempilo, ama-antioxidants kanye nama-carbohydrate ayinkimbinkimbi, kuzosiza ukuvikela isifo sesibindi esinamafutha kakhulu.
Nakhu ukudla ongakudla ngokuvikela izifo ezinesibindi.
1. Izinhlamvu Eziphelele
Izinhlamvu eziphelele njenge-oats, ibhali, irayisi elinsundu kanye nerye liqukethe amavithamini, amaminerali, ama-antioxidants kanye nefayibha yokudla. Iyanciphisa ubungozi besifo senhliziyo, isifo sikashukela nezinye izimo ezinzima. Lokhu kudla kuphansi kunkomba ye-glycemic, enganciphisa futhi iphathe izimpawu zesifo esinamafutha sesibindi.
2. Ikhofi
Ikhofi linciphisa ubungozi besifo esinamafutha sesibindi. Ucwaningo lukhombisile ukuthi abaphuza ikhofi abanesifo esinamafutha esibindi banomonakalo omncane wesibindi kunalabo abangaziphuzi nhlobo iziphuzo ezine-caffeine. I-caffeine yaziwa ngokwehlisa inani lama-enzyme wesibindi angajwayelekile wabantu abanezifo zesibindi ezinamafutha.
3. Imifino
Ukudla imifino efana ne-broccoli, isipinashi, i-kale, utamatisi nopelepele kuzonikeza umzimba izakhamzimba eziningi. I-American Liver Foundation iphakamisa ukuthi kudliwe okunempilo okugcwele imifino eluhlaza ukunciphisa izimpawu zesifo esinamafutha esibindi.
4. Tofu
I-Tofu okunye ukudla okunganciphisa ukwakheka kwamafutha esibindi. Unamafutha amancane, unamaprotheni amaningi futhi ulayishwe nge-calcium, uvithamini A, i-iron ne-magnesium. Ukudla i-tofu kuzonciphisa ubungozi besifo esinamafutha esibindi futhi kuzosiza nasekwelapheni lesi sifo.
5. Inhlanzi
Izinhlanzi ezinamafutha ezinjenge-salmon, ama-sardine, i-tuna ne-trout zicebile ku-omega-3 fatty acids. Zinciphisa ukuvuvukala futhi zithuthukise amazinga amafutha asesibindi ngenxa yobukhona bama-omega-3 fatty acids. Lokhu kuzosiza ukuvimbela isifo sesibindi esinamafutha.
6. Izithelo
Izithelo eziphakeme kakhulu kuma-antioxidants ngamawolintshi, upopo, ama-blueberries, ama-cherry, ama-raspberries ne-avocado. Ukwatapheya ungasiza ukuvikela isibindi ngoba sinamafutha amaningi anempilo futhi siqukethe amakhemikhali angahle anciphise ukulimala kwesibindi.
7. Amafutha angagcwali
Amafutha angagcotshwanga afana nama-walnuts, ama-alimondi, namanye amantongomane akhuthaza impilo enhle yenhliziyo, ukusebenza kobuchopho kanye nempilo yomzimba iyonke. Lawa manati aqukethe i-omega-3 fatty acids esiza ukuthuthukisa isibindi nokuvikela isifo sesibindi esinamafutha.
8. Itiye Eliluhlaza
Itiye eliluhlaza linezinzuzo eziningi zezempilo wonke umuntu azi ngazo. Leli tiye elinamakhambi lingaphazamisa ukumuncwa kwamafutha esibindi. Abaphenyi bathole ukuthi, itiye eliluhlaza linganciphisa ukugcinwa kwamafutha esibindi futhi lisize ekwenzeni ngcono ukusebenza kwesibindi.
9. Amafutha Omnqumo
Amafutha omnqumo awoyili ophilile onemihlomulo eminingi yezempilo. Iphezulu ku-omega-3 fatty acids futhi inempilo kakhulu kunebhotela noma imajarini. Ucwaningo luthi uwoyela womnqumo usiza ukwehlisa izinga lama-enzyme wesibindi futhi ulawule isisindo, ngaleyo ndlela uvimbele izifo zesibindi ezinamafutha.
10. Imbewu Yobhekilanga
Imbewu ye-sunflower ine-vitamin E ephezulu, i-antioxidant engavikela isibindi ekulimaleni okuqhubekayo. Futhi, aqukethe amafutha anempilo akhuthaza impilo yenhliziyo nempilo yobuchopho. Imbewu ye-sunflower iqukethe i-vitamin A, i-calcium, i-vitamin C, i-iron, i-vitamin B6 ne-magnesium.
Yabelana ngale ndatshana!
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Izindlela Zokwelapha Zasekhaya Eziyi-11 Zobuhlungu Bengalo
