Ukotapeya Wokwehlisa Isisindo: Bheka Ukuthi Izithelo Zisiza Kanjani Ukukhuthaza Ukuphathwa Kwezisindo Ezinempilo

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Kusukela namhlanje, kunezigidi ezilinganiselwa ku-2.1 billion zabantu abakhuluphele emhlabeni - okungukuthi ama-30% wabantu emhlabeni. Ngokukhuluphala nokukhuluphala ngokweqile okubeka ubungozi obukhulu, isidingo sokwenza izinyathelo ezidingekayo sesibalulekile. Indlela eyinhloko yokulawula inkinga yesisindo eseqile ukwamukelwa kwempilo enempilo.

Kodwa-ke, ukwehlisa isisindo akusho ukuthi kwenza umuntu alingane noma abe nempilo. Impilo yomuntu incike kokuqukethwe okunamafutha emzimbeni wakhe. Isisindo somzimba sakhiwe kakhulu ngobuningi bamanzi ezitolo zethu zomzimba, futhi ngenxa yalokho, ama-carbohydrate angabopha ngokuqukethwe kwamanzi emzimbeni wethu futhi abangele ukuzuza kwesisindo. Ngakho-ke, ukusebenzisa amazinga aphansi we-carbs kungasiza ekwehliseni isisindo [1] .

Ngezinye izikhathi ukwehla kwesisindo kungaholela ekulahlekelweni yisisindo somzimba esibuye sehlise isilinganiso somzimba wakho futhi kubangele ukuzuza kwesisindo esikhundleni salokho. Ngakho-ke, kubaluleke kakhulu ukukhetha izinyathelo ezifanele ekulahlekeleni leso sisindo esingeziwe. Ukuzama noma yini nakho konke ngaphansi kwelanga kungakusiza wehlise isisindo - kodwa wazi ukuthi kuzoba nomthelela omkhulu empilweni yakho yonke.

Kunokudla okuningi njengezithelo nemifino okusiza ukukhuthaza ukwehla kwesisindo, njengamajikijolo, imifino eluhlaza, udali njll Esihlokweni samanje, sizohlola esinye sezithelo ezinjalo ezisiza ukukhuthaza ukwehla kwesisindo esinempilo - futhi leyo ukwatapheya [okubili] .

Ukwatapheya Ukuze Uthole Impilo Yakho

Njengoba itshalwe ezifundeni zaseMedithera zomhlaba, ukwatapheya unenani eliphezulu lokuhweba. Isikhumba sayo esiluhlaza ngokukhanyayo esinomzimba oyinyama ocishe ubukeke njengepheya sinezinzuzo ezinkulu zezempilo. Isithelo lesi sihlinzeka ngamavithamini namaminerali acishe abe ngamashumi amabili kukho konke ukukhonza okubandakanya i-potassium, i-lutein, ne-folate [3] .

Igcwele izakhi zomzimba ezahlukahlukene, isithelo esiluhlaza sisiza ukwehlisa amazinga we-cholesterol, ukulawula ushukela wegazi, ukuvikela amehlo, ukukhuthaza ukuzala, ukuthuthukisa ukusebenza kwengqondo, ukukhulisa impilo yokugaya ukudla nokuvikela ukuqala kwe-osteoarthritis. Kuzo zonke lezi zinzuzo, okugqamile ukuthi i-avocado ingasiza kanjani ukunciphisa umzimba. Ukwatapheya uphansi kuma-carbs futhi ungumthombo omkhulu we-fiber, lapho ukukhonza ngakunye kuqukethe ama-gramu ayi-9 kuphela we-carbs, ayi-7 awo avela ku-fiber [4] .

1. Ukwatapheya kukusiza uzizwe ugcwele

Esinye sezizathu ezinkulu ezibangela ukuthi ukhuluphale ngokweqile ukudla okungadingekile. Umzimba wakho awudingi ukugcwala ngaso sonke isikhathi - kumane kuyingqondo yakho ukudideka phakathi kwesithukuthezi nendlala. Ukudla okunamafutha amaningi noma i-fiber efana ne-avocado kungakusiza uzizwe ugcwele futhi unelisekile ngemuva kokudla. Lokhu kungenxa yokuthi okuqukethwe okunamafutha nefayibha esithelweni kubambezela ukukhishwa kokudla esiswini sakho - kukushiye uzizwa ugcwele isikhathi eside futhi kumisa umkhuba wakho wokudla ngokweqile. I-avocado ephelele inama-calories angama-322 [5] .

Ucwaningo lusekela isimangalo esingenhla ngokuveza ukuthi abantu abadle uhhafu wekotapeya nesidlo sabo sasemini babike ukuthi banciphise isifiso sokudla kuze kufike emahoreni amahlanu [6] . Okuqukethwe okunamafutha okuhle kukotapeya kuyasiza ekwakheni umuzwa wokwaneliseka, ngaleyo ndlela kukhuthazwe ukulawulwa kwesifiso sokudla kanye nokwehlisa isisindo.

2. Ukwatapheya ushukela omncane

Izithelo ezinokhilimu ziqukethe ushukela ongaphansi kuka-2 g - ongaphansi kunezithelo eziningi. Ukusebenzisa i-avocado kusiza ekugcineni izinga likashukela egazini elinempilo, ngaleyo ndlela linganikeli ekuzuzeni ngokweqile kwesisindo [7] . Ukwehla kwesisindo kwenzeka phakathi kokudla, okungukuthi, lapho amazinga kashukela emzimbeni wakho elingana, kusiza ukwenza lula ukulahlekelwa okunempilo kwamafutha isikhathi eside.

Futhi, okuqukethwe okuphansi kwe-carbohydrate kuma-avocado kunomthelela ekukhuthazeni ukunciphisa umzimba okunempilo [8] .

3. Ukwatapheya unciphisa ingcindezi ene-oxidative

Isithelo singasiza ekwehliseni ingcindezi ene-oxidative emzimbeni, edalwa lapho kukhuphuka amazinga ezinhlobo eziyingozi zomoya-mpilo ngenxa yengcindezi kwezemvelo, imikhuba emibi yokudla, ukucindezeleka kwengqondo, izifo nokuchayeka kwe-UV [9] . Ama-antioxidants ne-oleic acid akhona kuma-avocado asiza ekwehliseni ingcindezi ye-oxidative futhi avimbele ukulimala kwe-DNA nokukhuluphala okuhlobene nokuvuvukala. Lokhu, nakho, kufakazelwa ukuthi kunendima ephumelelayo ekubangeni ukulahleka kwesisindo okunempilo ngokuthuthukisa imetabolism yakho [10] .

4. Ukwatapheya unciphisa amafutha esiswini

Ucwaningo lukhombisa ukuthi njengoba ukwatapheya ucebile ngama-monounsaturated nama-oleic fatty acid, kungasiza ukunciphisa amafutha esiswini, anganciphisa ubungozi be-metabolic syndrome ehambisana nokuzuza kwesisindo okungenampilo. Ngokuya ngocwaningo, abantu abadle ukwatapheya amasonto amane behlise isisu sabo ngamaphesenti angu-1.6 ngokuqhathanisa nezinye izithelo [ishumi nanye] . Baphinde babika inkomba yomzimba ephansi kanye nobubanzi besikhumba okhalo.

5. Ukwatapheya uqukethe amafutha anempilo

Okuqukethwe kwamafutha e-monounsaturated kuma-avocado kuhlotshaniswa nesisindo esithuthukisiwe nokulahleka kwamafutha, kusho izifundo. Ngoba, zishiswa ngezinga eliphakeme kunezinye izinhlobo zamafutha, zingakhuphula izinga lokushiswa kwamafutha futhi zingadala ukuthi umzimba wakho ushise ama-calories amaningi ngemuva kokudla [12] . Ngaphezu kwalokhu, amafutha emono akotapeya asiza ukunciphisa isifiso sokudla futhi anciphise isifiso sokudla ngemuva kokudla ngendlela enempilo kakhulu.

6. Ukwatapheya usiza ukunciphisa i-cholesterol

Ngokuya ngocwaningo olushicilelwe kwiJournal of the American Heart Association, ukudla i-avocado ngosuku kwehlisa inani le-cholesterol embi emazingeni egazi abantu abakhuluphele nabakhuluphele ngokweqile [13] . Ngokwenza ngcono uhlelo lomuntu lwe-cardiovascular, isithelo sisiza ekwakheni umzimba wakho ubheke endleleni yokunciphisa isisindo enempilo.

1. Ukotapeya wehummus

Izithako

• Ama-chickpeas angama-500 g, abilisiwe [14]
• Ama-avokhado ama-2 avuthiwe aphakathi nendawo, abunjiwe futhi ahlutshiwe
• 3 tbsp amafutha omnqumo, kanye nokunye ukukhonza uma ufisa
• 1 ½ tbsp i-tahini
• 3 tbsp ijusi kalamula omusha
• 1 i-clove garlic, ehlutshiwe
• Usawoti kanye nopelepele omnyama omusha
• 1/8 tsp ikhumini
• 1 - 2 tbsp amaqabunga e-cilantro aqoshiwe
• Ama-flakes abomvu abomvu

Izikhombisi-ndlela

• Pulse chickpeas, olive oil, tahini , ijusi likalamula, nogalikhi ku-processor yokudla kuze kushelele.
• Isizini ngosawoti nopelepele ukunambitha bese ufaka ikhumini nama-avocado nenhlanganisela ye-pulse kuze kube bushelelezi futhi kube nosawoti.
• Khonza ugcobe ngamafutha omnqumo amaningi, ufafaze i-cilantro nopelepele obomvu.

2. Inkukhu ukwatapheya nesobho likalamula

Izithako

• Inkukhu engu-500 g engenamathambo engenamathambo
• 1 tbsp amafutha omnqumo
• 1 inkomishi eqoshiwe anyanisi oluhlaza
• Ama-jalapeno ama-2, ahlwanyelwe futhi agayiwe
• Ama-clove ayi-2, egayiwe
• 2 izinkomishi umhluzi wenkukhu
• 2 utamatisi, kuhlwanyelwe futhi kuqoshiwe
• 1/2 tsp ikhumini lomhlabathi
• Usawoti kanye nopelepele omnyama omusha
• 1/3 inkomishi eqoshiwe ye-cilantro
• 3 tbsp ijusi kalamula omusha
• Ama-avokhado ama-3 aphakathi nendawo, ahlutshiwe, abunjiwe futhi aqoshiwe

Izikhombisi-ndlela

• Ebhodweni elikhulu ukushisa 1 tbsp amafutha omnqumo phezu komlilo ophakathi.
• Uma usushisile, engeza u-anyanisi oluhlaza kanye ne-jalapeños bese ususa kuze kube yithenda (amaminithi amabili) bese ufaka ugalikhi phakathi nemizuzwana engama-30 yokugcina ususa.
• Faka umhluzi wenkukhu, utamatisi, ikhumini, usawoti kanye nopelepele ukunambitha bese wengeza amabele enkukhu.
• Bese uletha ingxube kumathumba ngokushisa okuphakathi naphakathi.
• Yehlisa ukushisa uye phakathi, umboze ngesivalo bese uvumela ukupheka, kuvuse ngezikhathi ezithile (15mins).
• Nciphisa isishisi ekushiseni okufudumele, susa inkukhu epanini bese uvumela ukuphumula imizuzu engu-5 bese uyayisika.
• Hlanganisa i-cilantro nejusi likalamula.
• Faka ama-avokhado esobho ngaphambi nje kokuphaka.

Encwadini Yokugcina…

Kuphephile ukusho ukuthi ukwatapheya unezimfanelo eziningi zokwehlisa isisindo sokudla okulula. Inqobo nje uma udla lesi sithelo esiluhlaza ngamanani afanele, ukwatapheya kungaba yingxenye yokudla okudlayo kokwehlisa isisindo.

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