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Ukugcina impilo enhle, ukudla kuyinto edingeka kakhulu. Ziwumthombo wamavithamini, amaminerali nezinye izinto ezibalulekile emzimbeni wakho. Ngokwemvelo, udla izinhlobo eziningana zokudla. Kwinkukhu noma ubhekeni uthola amaprotheni ngenkathi ukolweni nelayisi kunikela ngama-carbohydrate. Ngabe uyazi izinzuzo zezempilo zommbila omnandi njengoba kungokunye kokudla okunenzuzo enkulu. Funda ukuze wazi kabanzi.
Ubisi namaqanda kungukudla okunempilo njengoba kuqukethe konke ukudla okuhle. Ngakho-ke, ukuba nokudla okulinganiselwe kahle kuhlangabezana nazo zonke izidingo zakho ukuze ube nempilo.
Izinzuzo Eziyisithupha Zezempilo Zommbila
Ummbila omnandi ngumfino ocatshangelwa eqenjini lommbila. Ithenda futhi imnandi futhi ingadliwa ngezindlela zokupheka ezahlukahlukene. Uma wenza amasaladi, faka ummbila obilisiwe obilisiwe kuwo. Izonambitha kahle. Izinzuzo zommbila kwezempilo ziningi.
Uma ufuna ukwenza uhlu lwezinzuzo zezempilo zommbila omnandi, ungathola ukusebenza kwawo ezifweni zenhliziyo, isifo sikashukela, umfutho wegazi ophezulu njll.
Ziyini izinzuzo zommbila kwezempilo? Njengoba amabele amnandi aqukethe ushukela kuwo kune-starch element, le mifino nayo ilungele ukuzuza isisindo. Ngakho-ke, ukumunca amabele amnandi kungaba yindlela yokudla okulula okumnandi kepha okunempilo. Nazi ezinye izinzuzo zezempilo zommbila omnandi.
1. Ucebile Kumakhalori
Izinzuzo zezempilo zommbila omnandi kufanele zifake lokhu. Uma wena noma ingane yakho ingaphansi kwesisindo, faka ummbila omnandi ekudleni okuvamile. Isitsha esingu-100 gm. ummbila omnandi uqukethe ama-calories angama-342. Ngakho-ke, ukuthola isisindo esisheshayo, kuyasebenza kakhulu.
2. Yiba Nemithelela Emihle Emiqhumeni Nomdlavuza
Ngenkathi ucabanga ngezinzuzo zommbila kwezempilo, awukwazi ukugwema leli phuzu. Njengoba ummbila omnandi ungumthombo ocebile we-fiber, usiza ukugaya. Ngakho-ke, ukuqunjelwa kanye nama-hemorrhoids kungagcinwa kude. Ngaphezu kwalokho, ingozi yomdlavuza wekoloni nayo incishiswe yiyo.
3. Umthombo Ocebile Wamavithamini
Ummbila omnandi ungumthombo ophakeme wezakhi zikavithamini B ezifana neTiamine neNiacin. Amavithamini anjalo alusizo ohlelweni lwakho lwemizwa futhi anciphisa ubungozi bezifo ezifana nohudo, ukuwohloka komqondo njll.
4. Ucebile Kwezimbiwa
Ummbila omnandi uqukethe amaminerali amaningi asebenzela umzimba wakho ngezindlela ezihlukile. Amaminerali ajwayelekile afana ne-zinc, i-iron, ithusi, i-manganese njll atholakala kummbila omnandi. Kepha inezimbiwa ezikhethekile ezifana ne-selenium esiza umzimba wakho. Ngakho-ke, izinzuzo zezempilo zommbila omnandi azingabazeki.
5. Ama-antioxidants
Ukucwaninga kwakamuva kufakazele ukuthi ummbila omnandi unezinto eziningi zokulwa ne-antioxidant ezivimbela umsebenzi wama-radicals wamahhala abangela umdlavuza. Ummbila uqukethe ingxenye ye-phenolic, i-ferulic acid, esebenza ekwehliseni usayizi wezimila uma kwenzeka unomdlavuza webele kanye nomdlavuza wesibindi.
6. Iyazivikela Inhliziyo Yakho
Ngaphandle kokuba nombila omnandi, uma usebenzisa uwoyela wommbila ekuphekeni okusebenza enhliziyweni yakho ukuthuthukisa impilo yawo. Uwoyela wommbila usiza ekwehliseni umfutho wegazi futhi ngaleyo ndlela ukuminyana emithanjeni kwehle. Ngakho-ke, amathuba okuhlaselwa yinhliziyo nokushaywa unhlangothi nawo anciphile.
7. Kuvimbela i-Anemia
Ochwepheshe opine phakathi kwabesifazane ababili, oyedwa unenkinga yokushoda kwegazi. Ukushoda kwensimbi kuyimbangela eyinhloko ebangela lokho. Ngezinga elihle lensimbi, ummbila omnandi usiza ekwakheni izinhlayiya ezintsha zegazi ezibomvu.
8. I-cholesterol engaphansi ye-LDL
Izinzuzo zezempilo zommbila omnandi azigcini ngezinhlamvu. Amafutha amakhoba ommbila asiza ekwehliseni ukumuncwa kwe-cholesterol ngokwehlisa izinga le-cholesterol ye-LDL. Kepha lokho akukunciphisi ukusebenza kwe-cholesterol 'enhle' ye-HDL emzimbeni wakho.
9. Vitamin A Izingxenye
Uke ucabange ukuthi kungani ummbila omnandi uphuzi? Kungenxa yomthombo ocebile weBeta carotene owakha uvithamini A emzimbeni wakho. Ukuze uthuthukise amandla akho okubuka kanye nezinzuzo zesikhumba, uvithamini A uyadingeka kakhulu. Ummbila omnandi ungumhlinzeki ongapheli kavithamini A.
10. Ukulawula Isifo Sikashukela
Ukuthatha ummbila ekudleni okujwayelekile kusiza ekugcineni isifo sikashukela njengoba kucatshangwa ukuthi kuqukethe izakhiwo ezingezona ezokuvikela i-insulin njengesifo sikashukela. Noma kunjalo, olunye ucwaningo luyaqhubeka ngokusizakala kommbila ukwelapha isifo sikashukela.
11. Sika umfutho wegazi ophezulu
Empilweni yanamuhla kunzima ukuqeda umfutho wegazi ophakeme. Ummbila yimifino enjalo equkethe ama-phenolic phytochemicals alwela ukwehlisa izinga lomfutho wegazi ophezulu. Ngakho-ke, kugcina inhliziyo yakho iqinile futhi kunciphisa amathuba ezinye izifo.
12. Kwehlisa Ubuhlungu Joint
Njengoba ummbila omnandi ungumthombo ocebile we-magnesium, i-iron, uvithamini B kanye namaprotheni, kuyasiza ekuqiniseni izicubu zomzimba wakho. Ngakho-ke, kubantu asebekhulile, abahlushwa izinhlungu ezihlangene, isitsha sombila ophekiwe obilisiwe kufanele sifakwe ekudleni kwabo okuvamile.
13. Umthombo Wamandla
Ama-carbohydrate asemmbileni oswidi akugcina ukhuthele isikhathi eside njengoba kungumhlinzeki ocebile wamandla emzimbeni wakho. Isitsha sommbila omnandi ngesidlo sasemini singakususa ukukhathala bese sikubuyisela emsebenzini.
14. Ukukhulelwa
Ummbila omnandi uqukethe ingxenye, ebizwa nge-Folic Acid, enenzuzo empilweni yabesifazane abakhulelwe. Kepha kuhlale kungcono ukubonana nodokotela wakho ngaphambi kokuba ube nommbila omnandi.
15. Eziphumelelayo Ezigulini Ze-Alzheimer
Okokugcina kodwa nakanjani hhayi phakathi kwezinzuzo ezincane zezempilo zommbila omnandi. Kuyisifo esenzeka ngenxa yokushoda kwe-Thymine. Ngakho-ke, isiguli sesifo kufanele sibe nommbila omnandi nsuku zonke njengokudla okuyisisekelo.
