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I-Chaitra Navratri 2021: Usuku, i-Muhurta, Amasiko Nokubaluleka Kwalo Mkhosi Ungaphuthelwa
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Ifakwe izakhi zomzimba ezinjenge-magnesium, i-fiber ne-potassium, ubhanana muhle kakhulu empilweni yakho yonke - futhi sonke siyazi kahle. Ukudla ubhanana kungasutha indlala futhi kukhuphule izinga lamandla akho. Ubhanana uqukethe amaphesenti angama-25 okushukela kuwo futhi kuvela ukuthi angabaxhasi bamandla adingekayo ekusebenzeni komzimba. Ngaphandle kwalokho, ubhanana uqukethe ne-tryptophan, i-iron ne-vitamin B6 [1] .
Lesi sithelo siwumthombo wezinzuzo zezempilo, njengokugcina inhliziyo iphilile nokunciphisa ukukhathala kwehlise ukudangala nokuqunjelwa, ubhanana nawo unomphumela wokupholisa emzimbeni futhi usize ekuvuseleleni ukukhiqizwa kwe-hemoglobin, futhi ngaleyo ndlela ulawule i-anemia [okubili] [3] .
Ukuba ngumthombo omuhle kakhulu wesikhukhula sezakhi zomzimba, umbuzo obaluleke kakhulu ukuthi ngabe kufanele udle ubhanana esiswini esingenalutho. Sizobheka isihloko okukhulunywa ngaso esihlokweni samanje, lapho sizophinde sihlole ukuthi ubhanana ungadliwa yini esiswini esingenalutho.
Ngaphambi kokungena esihlokweni, ake sihlole eminye imininingwane ehlobene nayo.
Ngabe Ukudla Ubhanana Kukuhle Ekulahlekelweni Kesisindo?
Okunye kokudla okulula kakhulu kokwehlisa isisindo ukudla ubhanana kanye nengilazi yamanzi efudumele [4] . Ekuseni, ukudla ubhanana ngemuva kwesidlo sasekuseni kuzosusa yonke imingcele eqinile yokudla futhi kuzokwenza kube nzima ukuqhubeka nokudla.
Ukudla kwebhanana lasekuseni kumayelana nokudla ubhanana nokuphuza amanzi afudumele ngesidlo sasekuseni, okuzokusiza ukhulule ukulangazelela kwakho imikhuba yokudla ngokweqile ngesikhathi sasemini nasebusuku, ngaphandle kokubeka imikhawulo yokudla [5] [6] .
Kungani Uphuza Amanzi Ngebhanana?
Ukuphuza amanzi ngenkathi udla ubhanana kuzosiza ukuxazulula izingqinamba ze-hydration emzimbeni. Ama-enzyme akhona kubhanana asiza ukukhipha ubuthi obuningi noma udoti womzimba emzimbeni. Ngaphezu kwalokho, i-fructose ne-fiber yokudla kusiza ukuqeda ukuqunjelwa futhi ngaleyo ndlela kukhulise imetabolism yakho [7] [8] .
Manje njengoba sesazi ngezinto ezihlobene, ake sifike esihlokweni sigxile.
Ngakho-ke, Ngingadla Ubhanana Esiswini Esingenalutho?
Uxolo ukukuphula kodwa ubhanana akufanele udliwe esiswini esingenalutho. Inani eliphezulu likashukela wemvelo kubhanana lingakwenza uzizwe ukhathele futhi isithelo sizokushiya uzizwe ukhathele futhi ukhathele okwesikhashana [9] [10] .
Ucwaningo lwembula ukuthi ubhanana uqukethe inani eliphakeme likashukela, elenza amandla emzimbeni, kodwa uma lidliwe esiswini esingenalutho, amandla ayakhishwa ngemuva kwamahora ambalwa.
Ngaphezu kwalokho, ubhanana unemvelo ene-asidi, engadala izinkinga zamathumbu uma udliwa esiswini esingenalutho [ishumi nanye] . Ngaphandle kwalokho, ukudla ubhanana esiswini esingenalutho kungaholela ekuguleni kwenhliziyo njengoba izinga eliphezulu le-magnesium lidala ukungalingani [12] .
Kodwa-ke, ungadla ubhanana ekuseni ngezithelo ezimanzi ezimanzi, ama-apula nezinye izithelo ukunciphisa okuqukethwe okune-asidi emzimbeni [13] . Bhanqa ubhanana nokunye ukudla kanye namakhukhi we-banana oatmeal, okusanhlamvu kweberry banana, ushokoledi we-banana smoothies, njll., Kodwa qiniseka ukuthi awusoze wawadla esiswini esingenalutho.
Izindlela Zokwengeza Ubhanana Ekudleni Kwakho Kwekuseni
I-Berry ne-Banana Cereal : Le ngenye yezinketho zokudla kwasekuseni ezilula kubantu abahlala bephuthuma njalo. Ngalokhu, uzodinga isitsha sobisi olusikiwe olufudumele, ubhanana osikiwe, namajikijolo athile asikiwe. Kuhlanganise kahle futhi ujabulele ukudla okumnandi okusanhlamvu ekuseni.
Amakhukhi we-Banana Oatmeal : Isitsha esimnandi ukuqala ekuseni futhi unike amandla umzimba wakho, uzodinga ubhanana, inkomishi yama-oats angenalutho, isiraphu ye-maple, nebhotela le-nut eluhlaza ukuze wenze amakhukhi. Zihlanganise kahle ubhake ukuze wenze lokhu kudla okunempilo nokunambithekayo.
Banana Smoothie Chocolate : Ukulungiselela, uzodinga i-blender. Ku-blender, uthele ingilazi yobisi, i-cocoa powder, kanye nezicucu zebhanana. Zihlanganise kahle kuze kube yilapho zibukeka kahle. Ukuthungwa okuluhlaza okotshani kwe-smoothie kuyancibilika emlonyeni futhi kuyasutha nendlala yakho.
Encwadini Yokugcina…
Ngayo yonke inzuzo yawo yokudla okunomsoco, kuyabonakala ukuthi ubhanana, uma udliwa nokunye ukudla, unikeza ukondleka okwengeziwe ngaphandle kwalapho udliwa esiswini esingenalutho. Izazi eziningana zokudla okunomsoco zinombono wokuthi kuyindlela enhle yokuqalisa usuku ngokudla ubhanana, kepha kufanele ihlanganiswe nokunye ukudla. Ngakho-ke, ungalokothi udle ubhanana njengokudla kwasekuseni, kodwa kanye nebhulakufesi.
imibuzo ejwayelekile ukubuzwa
U. Ngingadla ubhanana ebusuku?
TO. Kungcono ukugwema ukudla izinto ezimnandi ebusuku, ikakhulukazi izithelo ezimnandi kakhulu. Kodwa-ke, ubhanana ubhejo oluphephile njengoba unenani elifanele le-magnesium, ebelaziwa ngokusiza ukulala ngomsindo.
U. Ngingadla ubhanana ngezikhathi?
TO. Yebo. Ubhanana ucebile ngovithamini B6 ne-potassium, okungakuvimba ekugcineni amanzi nokuzwa uqunjelwe. I-potassium encane kakhulu ingadala ukucindezela kwemisipha, okungagwenywa ngobhanana.
U. Iyiphi into engcono ongayidla esiswini esingenalutho?
TO. Izithelo ezintsha, ama-alimondi acwilile, amaqanda, amanzi afudumele noju, upopo kanye nekhabe.
U. Yisiphi isikhathi esihle sokudla ubhanana?
TO. Ngesikhathi sokudla kwasekuseni, nokunye ukudla okunempilo nangesikhathi sasemini. Kungcono ukugwema ukudla ubhanana esidlweni sakusihlwa, noma ngemuva kokudla kwakusihlwa, ngoba kungaholela ekwakhekeni kwamafinyila, nasekugayeni.
U. Yisiphi isithelo esilungele isisu esingenalutho?
TO. Ikhabe nopopo. Ngokwengeziwe, kuthiwa umuntu akufanele abe nezithelo ezisawolintshi eziningi kakhulu esiswini esingenalutho.
U. Ungafanele yini ukudla ubhanana?
TO. Njengoba ubhanana uyisithelo esisindayo, kuthatha isikhathi eside ukugaya. Uma ufuna ukuyidla qiniseka ukuthi unayo amahora angu-2-3 ngaphambi kokushaya umbhede. Ubhanana ukwenze uzizwe uthambile futhi uvilapha futhi.
