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Ubuwazi ukuthi izinsuku zingenye yemithombo engcono kakhulu yemvelo ye-fiber? Lokhu kubalulekile ekusebenzeni kahle kohlelo lokugaya ukudla, ikakhulukazi amathumbu.
Izinsuku zimnandi kakhulu futhi ziqukethe ushukela wemvelo. Lokhu kungenye indlela enhle ngoshukela esiwusebenzisayo. Zigaya ngokuphelele futhi zingacindezela ukufisa kokudla kube sezingeni elihle.
Izinsuku zinamandla okusebenza njengamaphilisi emvelo e-multivitamin ngenxa yomthombo omningi wezakhi ezikhona kuwo. Izinsuku ziwusizo kakhulu ekwelapheni i-anemia futhi zingasetshenziselwa ukulinganisa i-cholesterol, umfutho wegazi nezinye izifo eziningi.
Izinsuku ezintathu kuphela ngosuku zinekhono lokukunikeza imfuneko yamavithamini. Kule ndatshana, sishilo ezinye zezinzuzo eziphezulu zezempilo zamadethi nokuthi kwenzekani uma udla ezintathu zazo ngosuku.
Izinzuzo zezinsuku zokudla zibanzi futhi ziyahlukahluka. Bangakwazi ukuxazulula izinkinga eziningi zezempilo njengokuqunjelwa, ukuphazamiseka kwamathumbu, izinkinga zenhliziyo, i-anemia, ukungasebenzi kahle kwezocansi, isifo sohudo, umdlavuza wesisu nezinye izimo eziningana.
Ngakho-ke, yidla izinsuku ezintathu ngosuku futhi ulungele ukuzwa izinzuzo zayo eziningi zezempilo. Ukuze wazi okuningi ngalokhu, qhubeka ufunde.
1. Umthombo Omkhulu Wensimbi:
Kulabo abahlushwa i-anemia, kuphoqelekile ukufaka izinsuku njengengxenye yokudla kwabo. Amagremu ayi-100 wamadethi aqukethe u-0.90 amagremu wensimbi noma i-11% yokudla okunconywayo nsuku zonke.
I-iron iyingxenye ye-hemoglobin esemangqamuzaneni abomvu egazi, kanti ukushoda kwayo kungaholela ekushoneni kwegazi. Lokhu kufakazelwa nocwaningo oluthi 'Iron, Anemia And Infection'.
2. Izinsuku Zempilo Yamehlo:
Izinsuku zinothiswa nge-zeaxanthin ne-lutein, ebanikeza isikweletu sokuba yi-vitamin yamehlo ehamba phambili. Lokhu okubili kudlala indima ebalulekile ekunakekelweni kwempilo ye-macular neye-retinal. Iphinde ivimbele ukulimala okungenzeka ku-macula.
3.Iqeda Uhudo:
Izinsuku ziqukethe i-calcium futhi iyona engcono kunazo zonke uma kuziwa ekunqandeni isifo sohudo. Lokhu futhi kubangelwa amandla abo okusheshisa ukuvuselelwa kwezimbali zamathumbu. Ukudla okuvamile kwezinsuku kuyasiza ekwakheni amabhaktheriya amahle emathunjini. Lokhu kungenye yezinzuzo eziphezulu zezempilo zamadethi.
4.Uma ukuqunjelwa
Uma uhlangabezana nokuqunjelwa, thatha izinsuku ezithile bese ukushiya engilazini yamanzi ngaphambi kokulala. Lokhu kuzokhipha ujusi othile kuwo nawo opholisayo. Lawa manzi lapho esetshenzisiwe azosiza ngokusebenza kwamathumbu futhi ayeke nokuqunjelwa.
Lokhu kuzokwazisa ukuthi yiziphi izinzuzo zezempilo zamadethi.
5. Izinsiza Zokubeletha:
Ukuthatha izinsuku ngenyanga ngaphambi kokubeletha kusiza ekudambiseni izinhlungu futhi kunciphise namandla okuphuma kwegazi ngesikhathi sokubeletha. Ngaphezu kwalokho, izinsuku zisiza futhi ekulweni nokudangala kwangemva kokubeletha futhi zisiza ekukhiqizeleni ingane ubisi olwanele.
6.Ibhalansi Isisindo:
Izinsuku zigcwele izakhi zomzimba ezinempilo ngakho-ke zinikeza umuzwa wokusutha. Lokhu kunciphisa izifiso zikashukela futhi kukhuthaze ukuncipha.
Ukuthatha izinsuku esiswini esingenalutho kusiza ukulinganisela amazinga kashukela egazini futhi kulawula nokusebenza kwamathumbu. Lokhu kuzokwazisa ukuthi kwenzekani uma udla izinsuku ezi-3 ngosuku.
7.Kulungele Inhliziyo:
Abantu abanezinkinga zenhliziyo banconywa ukuthi bathathe izinsuku njalo. Faka izinsuku ezimbalwa engilazini yamanzi ebusuku. Ngakusasa ekuseni, hlanganisa izinsuku namanzi ndawonye. Ungayisebenzisa le ngxube izikhathi ezimbalwa ngosuku futhi lokhu kuyaziwa ukuvimbela isifo senhliziyo.
8. Yehlisa umfutho wegazi ophezulu noma umfutho wegazi ophakeme:
Izinsuku ziqukethe inani elincane le-sodium, kepha inani eliphakeme le-calcium. Ngaphezu kwalokho, ingxenye ejwayelekile yezinsuku ezi-5-6 iqukethe i-80 mg ye-magnesium. Lokhu kusiza ngokusabalala okufanele kwemithambo yegazi.
Ngaphezu kwalokho, ukusebenzisa ama-370 mg we-magnesium nsuku zonke kusiza ekuqiniseni amazinga wegazi. Lokhu futhi kuqinisekisiwe ocwaningweni oluthi 'Chemical And Fatty Acid Compositions Of Date Palm Fruit'.
Ukuvikelwa Kokuhlaselwa Unhlangothi:
Lesi sithelo saziwa ngokusimamisa isimiso sezinzwa, ngoba siqukethe inani elikhulu le-potassium. Ukuthatha inani eliphakeme le-potassium kunganciphisa ithuba lomuntu ohlaselwa yisifo sohlangothi cishe ngama-40%.
10.Kulungele Ubuchopho:
Izinsuku zicebile nge-phosphorus ngakho-ke zithathwa njengezilungele ubuchopho. Ngakho-ke, zingasetshenziswa ukunikeza ubuchopho bakho umsoco odingekayo.
11. Amandla Okulekelela:
Lezi zithelo ziqukethe ushukela wemvelo njenge-fructose, i-sucrose ne-glucose. Ukuhlanganiswa kwezinsuku nobisi kuzonikeza amandla anele emzimbeni futhi kunikeze umthamo omuhle wamandla.
12. Kukhulisa iLibido:
Thatha izinsuku ezimbalwa uzifake endishini equkethe ubisi lwembuzi ebusuku. Futhi, engeza i-cardamom noju kuyo bese uphuza le ngxube ekuseni.
Le nhlanganisela enamandla yaziwa ngokukhulisa i-libido kwabesilisa nabesifazane bayo yonke iminyaka. Lokhu kungenye yezinzuzo ezinhle kakhulu zokudla izinsuku ezi-3 nsuku zonke.
Funda: Wayeyisifebe saseFrance esizalwe sinemilenze emi-3, amabele ama-4 nama-Vaginas ama-2!
