Izithelo Ezomile Namantongomane Ngesikhathi Sokukhulelwa: Izinzuzo, Izingozi nokuthi Ungadla Kanjani

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Ngesikhathi sokukhulelwa, ukuthanda ukudla akunakugwenywa, noma ngabe luhlobo luni lokudla. Futhi ngalesi sikhathi, ukwenza izinqumo ezinempilo kubalulekile. Ngakho-ke, kungani ungafaki into enempilo njengezithelo ezomile namantongomane ekudleni kwakho ukuqinisekisa ukuthi wena nengane nihlala niphilile.

Izithelo namantongomane amaningi omile njengama-apricot, amakhiwane, ama-apula, ama-walnuts, ama-alimondi, omisiwe, nama-pistachio muhle kwabesifazane abakhulelwe njengoba benothe nge-fiber, ama-antioxidants, amavithamini namaminerali afana ne-calcium, i-magnesium, i-iron, nokunye.

Izithelo ezomile ziqukethe inani elifanayo lezakhi njengezithelo ezintsha, ngaphandle kokuqukethwe kwamanzi. Amantongomane angukudla okuminyene nomsoco, futhi ukudla okumbalwa ngesikhathi sokukhulelwa kuzokusiza uhlangabezane nezidingo zakho zokudla okunempilo.

Izinzuzo Zokudla Izithelo Ezomisiwe Namantongomane Ngesikhathi Sokukhulelwa

1. Vimbela ukuqunjelwa

Izithelo ezomile namantongomane acebile ku-fiber esiza ekuvimbeleni ukuqunjelwa, izingqinamba ezivame kakhulu abesifazane ababhekana nazo ngesikhathi sokukhulelwa. Ngalesi sikhathi, kwenzeka ukungalingani okuningi kwamahomoni okungaholela ekuqunjelweni. Izithelo ezomile nazo zingumthombo omuhle wama-antioxidants e-polyphenol ^[1] .

2. Khulisa isibalo segazi

Izithelo ezomile namantongomane afana nezinsuku, ama-alimondi, kanye namasheya aqukethe isamba esihle sensimbi, okuyiminerali ebalulekile edingekayo ngesikhathi sokukhulelwa ^[okubili] . Ngalesi sikhathi, umzimba unikezela ngegazi nomoya-mpilo enganeni yakho, ngakho-ke ngokwanda kwesidingo sokutholakala kwegazi, nesidingo sokuqukethwe yensimbi emzimbeni wakho siyakhula.

3. Lawula umfutho wegazi

Izithelo ezomile namantongomane yimithombo emikhulu ye-potassium, amaminerali abalulekile asiza ekuqiniseni amazinga omfutho wegazi nasekuthuthukiseni ukulawulwa kwemisipha. Umfutho wegazi ophakeme ngesikhathi sokukhulelwa ubeka ingcindezi enkulu enhliziyweni nasezinsweni, okungakhuphula ubungozi besifo senhliziyo noma sezinso nesifo sohlangothi ^[3] .

4. Usizo ekukhuliseni amazinyo namathambo engane

Izithelo ezomile namantongomane ahlinzeka ngovithamini A omningi, uvithamini oncibilika njengamafutha odingekayo ukuze athuthukise amazinyo namathambo engane. Kuyasiza nokugcina amasosha omzimba esebenza kahle, ukugcina umbono nokusiza ekukhuleni kwengane nasekuthuthukeni ^[4] .

5. Qinisa amathambo

Izithelo ezomile namantongomane angumthombo omuhle kakhulu we-calcium, edingekayo ngesikhathi sokukhulelwa. Uma ukhulelwe, umzimba wakho udinga i-calcium eyengeziwe ukugcina amazinyo namathambo akho enempilo nokuthi ingane yakho ikhule ibe namandla namathambo ^[5] .

Ezinye izinzuzo zokudla izithelo ezomile namantongomane zimi kanje:

• Izinsuku nama-prune kuqinisa imisipha yesibeletho futhi kwenze inqubo yokulethwa ibe lula ngokunciphisa amathuba okuphuma kwegazi ngemuva kokubeletha.
• Ukusetshenziswa kwezithelo ezomile namantongomane ngesikhathi sokukhulelwa kunciphisa ubungozi be-asthma nokuphefumula ^[6] .
• Ama-walnuts, ama-cashews, nama-alimondi awumthombo omuhle wama-omega 3 fatty acids avimbela ukubeletha ngaphambi kwesikhathi nokubeletha, futhi akhulise isisindo sokuzalwa futhi anciphise ubungozi be-preeclampsia.

Uhlu Lwezithelo Ezomile Namantongomane Okuzodliwa Ngesikhathi Sokukhulelwa

• Ama-walnuts
• Amasheya
• Ama-hazelnuts
• Ama-pistachio
• Ama-alimondi
• Amabhilikosi omisiwe
• Omisiwe
• Ama-apula omisiwe
• Izinsuku
• Amakhiwane omisiwe
• Ubhanana obomile
• Amantongomane

Imiphumela emibi Yokudla Izithelo Ezomile Namantongomane

Izithelo ezomile namantongomane kufanele zisetshenziswe ngokulinganisela. Ukweqisa kwalo kungadala izinkinga zesisu, ukukhuluphala, ukukhathala nokubola kwamazinyo ngoba kuphakeme kushukela wemvelo nama-calories.

Ukuqapha Okufanele Kuthathwe Ngenkathi Udla Izithelo Ezomile Namantongomane

• Gwema izithelo ezomile ezengeze ushukela nezinqolobane zokuzivikela kuzo.
• Khetha izithelo zemvelo ezomiswe ngelanga esikhundleni sezilungisiwe.
• Gcina izithelo ezomile namantongomane esitsheni esivaliwe ukuvimbela ukubamba isikhunta.
• Bheka ukuthi izithelo zibolile yini futhi zinukayo ngaphambi kokudla.
• Gwema izithelo ezomile ezishintshe umbala.

Izindlela Zokudla Izithelo Namantongomane Ngesikhathi Sokukhulelwa

• Ungazidla ziluhlaza.
• Faka amantongomane kwezinye izitsha ezinomsoco ezifana ne-poha, upma, njll.
• Faka amantongomane nezithelo ezomile kumasaladi akho, uphudingi, ama-custard, namasemishi.
• Ungenza futhi ingxube yakho yezithelo nezitende eyomile, isidlo esilula kakhulu ongasidla lapho kuvela ukulangazelela kwakho ukudla.
• Hlanganisa i-smoothie yakho noma i-milkshake.

Zingakanani Izithelo Namantongomane Okudliwa Ngosuku?

Njengoba izithelo ezomile namantongomane aqukethe ama-calories amaningi, kunconywa ukuthi kudliwe okuncane. Ungadla nokuhlanganiswa kwazo zonke izithelo ezomile namantongomane ukuhlangabezana nezidingo zakho zokudla okunempilo.

Futhi khumbula ukuthi ukudla izithelo ezomile namantongomane uwedwa ngeke kusize. Ukudla izithelo ezintsha nsuku zonke kuzonikeza nomzimba wakho inani elanele lezakhamzimba.

Qaphela: Sicela uthinte udokotela wezifo zabesifazane ngaphambi kokudla izithelo ezomile noma amantongomane.

1. [1]UVinson, J. A., Zubik, L., Bose, P., Samman, N., & Proch, J. (2005). Izithelo ezomile: i-vitro enhle kakhulu kanye ne-vivo antioxidants. Ijenali yeAmerican College of Nutrition, 24 (1), 44-50.
2. [okubili]UBrannon, P. M., & Taylor, C. L. (2017). Ukwengeza i-Iron ngesikhathi sokukhulelwa kanye ne-Infancy: Ukungaqiniseki kanye Nemiphumela Yokucwaninga Nenqubomgomo. Izondlo, 9 (12), 1327.
3. [3]USibai, B. M. (2002). Umfutho wegazi ophakeme okhulelwe. I-Obstetrics & Gynecology, 100 (2), 369-377.
4. [4]IBastos Maia, S., Rolland Souza, A. S., Costa Caminha, M. F., Lins da Silva, S., Callou Cruz, R., Carvalho Dos Santos, C., noBatista Filho, M. (2019). I-Vitamin A nokukhulelwa: Ukubuyekezwa okulandelanayo.Izakhi, 11 (3), 681.
5. [5]UWillemse, J. P., Meertens, L. J., Scheepers, H. C., Achten, N. M., Eussen, S. J., van Dongen, M. C., & Smits, L. J. (2019). Ukudla kweCalcium ekudleni nasekwenziweni okusetshenziswayo ngesikhathi sokukhulelwa kwasekuqaleni: Lindela isifundo I. Ijenali yaseYurophu yokudla okunempilo, 1-8.
6. [6]Usizi, J. A., Wood, L. G., & Clifton, V. L. (2013). Ukwenza ngcono i-asthma ngesikhathi sokukhulelwa ngama-antioxidants wokudla: ubufakazi obukhona manje.Izakhi, 5 (8), 3212-334.

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