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Ezempilo Ukudla okunomsoco Nutrition oi-Neha Ngu UNeha ngoJanuwari 25, 2018 Inkukhu yinyama ethandwa kakhulu edliwa umhlaba wonke. Eqinisweni, iningi labantu lithanda ukudla inkukhu kunenyama yegusha futhi lokho kungenye yezizathu ezenze indawo yalo kuzo zonke izidlo zamaNdiya.
Ingxenye yenkukhu eyisifuba senkukhu nayo iyajatshulelwa ngabaningi. Isifuba senkukhu asinasikhumba futhi asinamathambo esinamaprotheni amaningi, okwenza silungele ukugcinwa kwesisindo.
Isigamu sesifuba senkukhu siza nama-calories ayi-142 kanye no-3 grams kuphela wamafutha. Futhi, ngaphezu kwalokho, ungathola inqwaba yamavithamini abalulekile njengevithamini E, uvithamini B6 novithamini B12. Amaminerali atholakala ngamanani amancane njenge-iron, i-calcium, i-zinc ne-potassium, nawo akhona esifubeni senkukhu.
Isifuba senkukhu singadliwa ngokuyipheka noma ukuyijija nokubhaka. Manje, ake sibheke ezinye zezinzuzo zezempilo zesifuba senkukhu esingenasikhumba.
1. Amaprotheni aphezulu
Inkukhu yenkukhu inamaphrotheni amaningi futhi inani lamaprotheni atholakala kumagremu ayi-100 webele lenkukhu lilingana no-18 amagremu. Amaprotheni ayadingeka ekwakheni imisipha eqinile futhi nasekuvikeleni ukulahleka kwemisipha. Ukunconywa kwansuku zonke kwamaprotheni u-1 gram, ngakho-ke isifuba senkukhu sizogcwalisa leyo mfuneko.
2. Amaminerali namavithamini
Inkukhu yebele igcwele amaminerali namavithamini. Iqukethe uvithamini B, owusizo ekuvikeleni izinkinga ezinjengezikhathaza zamehlo kanye nokuphazamiseka kwesikhumba okuhlukile, kusiza ukuqeda ubuthakathaka, kukhuphula amasosha omzimba, kulawula ukugaya ukudla, kuvimbele ukuphazamiseka kwenhliziyo, ne-cholesterol ephezulu phakathi kwabanye.
3. Ukwehla kwesisindo
Isifuba senkukhu sihle kakhulu ekulahlekelweni kwesisindo, yingakho sinconywa kakhulu ngezinhloso zokwehlisa isisindo. Uhlelo lokudla kwesisindo luqukethe amazinga aphezulu okudla okune-protein, asebenzayo ekwehliseni isisindo. Njengoba isifuba senkukhu sinamaprotheni amaningi, sigcina isisu sakho sigcwele.
4. Ukucindezelwa Kwegazi
Ubuwazi ukuthi isifuba senkukhu singalawula umfutho wegazi? Yebo, lokho kuyiqiniso! Ukusetshenziswa kwesifuba senkukhu kufakazelwe ukuthi kuyasiza ekulawuleni umfutho wegazi. Abantu abanenkinga yomfutho wegazi ophezulu bangadla isifuba senkukhu.
5. Kwehlisa Ubungozi Bomdlavuza
Ucwaningo lukhombisile ukuthi ukudla ibele lenkukhu kunganciphisa ingozi yomdlavuza, ikakhulukazi umdlavuza wamathumbu. Ukudla isifuba senkukhu kaningi uma kuqhathaniswa nenyama ebomvu kunganciphisa ingozi yomdlavuza ezingeni elithile.
6. Cholesterol ephezulu
Inani le-cholesterol namafutha agcwele atholakala enyameni ebomvu liphezulu kakhulu uma liqhathaniswa nesifuba senkukhu. Ukudla isifuba senkukhu kunganciphisa ubungozi be-cholesterol ephezulu nezinhlobo ezahlukene zezifo zenhliziyo. Ngakho-ke, jabulela ukudla kwakho ngokufaka isifuba senkukhu ukwehlisa amathuba okushaywa unhlangothi.
7.I-anti-Depressant Yemvelo
Isifuba senkukhu sinothe ngama-amino acid aziwa njenge-tryptophan, eqabula umzimba wakho khona manjalo. Uma uzizwa ucindezelekile, udabukile noma uhlushwa ingcindezi nengcindezi, ukudla ibele lenkukhu kuzothuthukisa amazinga obuchopho bakho be-serotonin, ngaleyo ndlela kuthuthukise imizwa yakho futhi kuqede ukucindezeleka.
8. Ukuqinisa umzimba
Inkukhu yenkukhu iqukethe uvithamini B6 okhuthaza ukusabela kwamaselula kanye nama-enzyme, okusho ukuthi ukudla ibele lenkukhu kuzogcina impilo yemithambo yegazi lakho. Futhi izogcina amazinga akho wamandla ephezulu futhi athuthukise imetabolism, ukuze umzimba wakho ushise ama-calories amaningi.
9. Kwamathambo aqinile
Okuqukethwe kwamaprotheni aphezulu esifubeni senkukhu kusiza ekwehliseni ukulahleka kwethambo. Ukudla amagremu ayi-100 webele lenkukhu kuzokwanela ukugcwalisa uhhafu weprotheni oyidla nsuku zonke. Isikhathi esikhona se-phosphorus esifubeni senkukhu sizosiza ekugcineni amathambo akho, amazinyo kanye nohlelo lwemizwa oluphakathi luqinile.
10. Umfanekiso Onethoni
Uma ukhulu futhi ufisa ukuba nomzimba onemisipha nethoni, bese usebenzisa ibele lenkukhu. Inkukhu yebele inamaprotheni amaningi azosiza ukukhipha imisipha yomzimba wakho futhi ikunikeze isimo osifunayo. Kodwa-ke, qiniseka ukuthi uyilinganisela ngama-macro nama-micronutrients anele ekudleni kwakho.
Yabelana ngale ndatshana!
Uma ukuthandile ukufunda le ndatshana, ungakhohlwa ukuyaba.
Izinzuzo Ezi-10 Ezimangazayo Zezempilo Zokuphuza I-Lassi Izinzuzo Eziyishumi Zezempilo Zokuphuza I-Lassi
