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Ubhatata yimifino yezimpande kanti ucwaningo luye lwaphakamisa ukuthi ukwanda kokudla ubhatata kwehlisa ubungozi besifo sikashukela, ukukhuluphala, isifo senhliziyo nokufa kwabantu. Kepha, uzomangala ukwazi ukuthi ubhatata nawo ayasiza ekwehliseni isisindo. Yebo, ufunda lelo lungelo! Ubhatata ungakusiza ukuthi ukhiphe lawo makilo angeziwe futhi wehlise namafutha esiswini.
Le mifino nayo inomsoco futhi inenzuzo emzimbeni wakho ngezindlela ezahlukahlukene. Kuyasiza ekukhuphuleni ukungavikeleki komzimba kwakho, kwelapha isifuba somoya kanye nesifo sikashukela, kulawula ukugaya ukudla, kuvimbele umdlavuza futhi kugcine izinga lomfutho wegazi lizinzile.
Ubhatata ubuye ube nefayibha ephezulu, engasiza ukuvimbela ukuqunjelwa nokukhuthaza ukunyakaza kwamathumbu njalo. Ubhatata ungumthombo omuhle kakhulu we-beta-carotene, i-antioxidant enamandla ewunika umbala ogqamile.
Ubhatata wenza ukwengeza okuhle ekudleni kwakho kwakusihlwa. Ungazibhaka noma uzigcobe ngesidlo esinempilo nesanelisayo. Okuqukethwe yi-fiber ephezulu kuzo kuzogcwalisa isisu sakho isikhathi eside, ngaleyo ndlela kukuvimbele ekudleni ngokweqile.
Ingabe Amazambane Amnandi Asiza Kanjani Ukwehlisa Isisindo?
1. Ukudla okunama-kilojoule amancane
Uma kukhulunywa ngokunciphisa umzimba, kufanele kudliwe ukudla okunama-khalori aphansi njengamazambane. Ngenxa yokuqukethwe kwayo okunekhalori eliphansi, le mifino ingenza isidlo esihle noma nini lapho ulambile. Esikhundleni sokuthosa ubhatata, yosiwe noma uyipheke ukuze uqinisekise ukunciphisa umzimba okunempilo.
2. Okuphezulu kokuqukethwe kwe-Fiber
Ubhatata uwumthombo omuhle kakhulu we-fiber, ongasizi kuphela ekwehliseni isisindo kodwa futhi ulungele abanesifo sikashukela. Ngayinye i-gramu eyi-100 yokuhambisa ubhatata uqukethe ama-gramu ama-3 we-fiber, ngokusho koMnyango Wezolimo wase-United States (USDA). I-fiber ayidilizwa ngenkathi ihamba ngaphakathi emzimbeni ngakho-ke iyasiza ekushiseni ama-calories.
3. Okuphezulu kokuqukethwe kwamanzi
Ubhatata ugcwele namanzi amaningi, angagcini nje ngokunikeza umzimba wakho amandla kodwa futhi agcine isisu sakho sigcwele isikhathi eside. Amagremu ayi-100 obhatata aqukethe amaphesenti angama-77 wamanzi, ngokusho kwedatha ye-USDA. Ukuba namazambane nsuku zonke kuzogcina isisu sakho sisuthi.
4. Inkomba Ephansi Ye-Glycemic
Ukudla okuphezulu kwenkomba ye-glycemic kubangela ukuphakama ezingeni likashukela egazini, okuye kwahlanganiswa nokuholela ekukhuluphaleni, ezinkingeni zenhliziyo nesifo sikashukela. Kepha, ubhatata unenkomba ephansi ye-glycemic eyenza ukuthi iphephe kubantu abafuna ukunciphisa isisindo kanti neziguli ezinesifo sikashukela nazo zingaba nayo.
5. Iqukethe ushukela wemvelo
Ubhatata uqukethe ushukela wemvelo, ngenxa yokuqukethwe kwawo kwe-manganese. Ucwaningo olwenziwe e-Oregon State University lukhombe ukuthi, ama-manganese abaluleke kakhulu futhi ayadingeka ukwenza ama-enzyme asebenze, akhulisa uhlelo lwakho lomzimba olusiza ekusetshenzisweni kwama-carbohydrate namafutha. Ngakho-ke, yiba namazambane njengengxenye yokudla kwakho kwansuku zonke.
6. Banikela Ngohlobo Oluzuzisayo Lwesitashi
Ngamagremu ayi-100 akhonza ubhatata aqukethe amaphesenti ayi-12 alesi sitashi, esizuzisa umzimba wakho. Isitashi esingazweli senza njenge-fiber futhi asidilizwa ngesikhathi sokugaya. Njengoba ihamba kancane ekuyigayweni, ingahlala ohlelweni lwakho isikhathi eside, ngaleyo ndlela isuse leyo ndlala ngezikhathi ezingalingani.
Ungawasebenzisa Kanjani Amazambane Amnandi Esidlweni?
Kunconywa ukuthi uwabilise, uwagcobe noma uwosa, ngoba kugcina i-carbohydrate yawo ekhipha kancane nokuqukethwe kwezakhi ezibalulekile. Ungangeza ubhatata oshisayo kumasaladi akho futhi uwenze ube nekhalori eliphansi. Noma ungangeza ubhatata kuma-smoothies akho.
Ukuzitika okusheshayo ukwanelisa izinyo lakho elimnandi, nayi iresiphi yobhatata.
Yabelana ngale ndatshana!
Uma ukuthandile ukufunda le ndatshana, yabelana ngayo nabantu obathandayo.
Konke Odinga Ukukwazi Nge-Nipah Virus
