Sonke kuye kwadingeka sibhekane nobuhlungu bokudla izaqathi eziphekwe zibe amakhowe siseyizingane. Nakuba lokho kuhlukumezeka kwasebuntwaneni kungase kukuthuse izaqathi unomphela, abaningi izinzuzo izaqathi isiqinisekiso sokuthi uqale ukufaka le mifino ekudleni kwakho ngokuphindaphindiwe, nakuba ngezindlela ezithakazelisayo kakhulu! Njengoba omama bethu bekhala behayiza ngezaqathi, kungaba yivelakancane nje engazange abhodlozwe ekhanda lakhe.
Kodwa-ke, iqiniso lendaba liwukuthi izaqathi zinomsoco kakhulu futhi ungathola zonke izinzuzo zezaqathi futhi ujabulele ukunambitheka uma uzilungiselela ngendlela entsha ngaphandle kokupheka ngokweqile. Futhi uma kwenzeka, ubungazi, izinzuzo zezaqathi azigcini nje ngokubona kangcono. Lapha sikunikeza ukwehla okuphelele kuzo zonke izinzuzo ezimangalisayo zezaqathi.
eyodwa. Ukudla okunomsoco
ezimbili. Lapho Kudliwa Kahle
3. Amehlo
Ezine. Yehlisiwe Ingozi Yomdlavuza
5. Ukulawula Ushukela Wegazi
6. Inhliziyo
7. Impilo Ejwayelekile
8. Yidla Izaqathi Eziningi ukuze Uthole Izinzuzo Eziningi
9. Imibuzo Evame Ukubuzwa
Ukudla okunomsoco
Izaqathi kuthiwa zaqala ukutshalwa e-Asia Ephakathi, ePheresiya nase-Afghanistan. Nokho, ngalezo zikhathi zasendulo, le mifino yezimpande yayinokufana okuncane nalokho esikudlayo manje. I-taproot yayinokhuni, incane ngosayizi futhi yayinemibala ehlukene njengonsomi ophuzi, obomvu, nomhlophe. Izaqathi ezinsomi zisasetshenziswa eNyakatho ye-India ukwenza isiphuzo se-probiotic esivutshiwe, kanji. Nakuba kungenakuqinisekiswa, kuthiwa amaDashi athuthukile izaqathi eziphuzi esikudlayo namuhla.
I-flavour, ukunambitheka kanye nobukhulu bale mifino kuyahlukahluka kuye ngezinhlobonhlobo, noma kunjalo, uma kuziwa ezinzuzo zezaqathi, zonke zizuzisa ngokulinganayo. Izaqathe zicebile ngezakhi futhi ingxenye yenkomishi yezaqathi iqukethe amakholori angu-25; 6 g ama-carbohydrate; i-fiber - 2 g; 3 g ushukela kanye 0.5 g amaprotheni.
Ithiphu: Izaqathi ziwumthombo omkhulu wamavithamini namaminerali abalulekile njengovithamini A, vitamin K , i-potassium, i-vitamin C, i-calcium ne-iron.
Lapho Kudliwa Kahle
Into ethokozisayo ngezaqathi ukuthi ukudla kwazo kuyashintsha uma ziphekiwe. Ngokungafani neminye imifino elahlekelwa yinani elikhulu lezakhi ngemva kokuphekwa, izinzuzo zezaqathi empeleni ziba ngaphezulu uma ziphekwe. Isibonelo, amaphesenti amathathu kuphela e-beta carotene esezaqathini atholakala kithi uma sidla izaqathi zisesimweni sazo esingavuthiwe. Kodwa-ke, amaphesenti angama-39 e-beta carotene enenzuzo ayatholakala kithi uma sisimukisa, sithosa noma sibilisa izaqathi.
Enye yezindlela ezingcono kakhulu zokuthola izinzuzo eziphezulu zezaqathi ukuwudla njengoba hlala phansi lapho isanqante sigayiwe, siphekwe kancane ngobisi noshukela futhi sihlotshiswe ngamantongomane. Ukwelashwa kwasebusika okumnandi nokunempilo! Ngendlela yazo eluhlaza, izaqathe zezingane noma izaqathe ezincane ziwukudla okudumile kwe-dieters kanye nabaqaphela impilo. Emaphathini, ungenza kangcono ukucosha idiphu nge-carrot stick esikhundleni se-cracker! Ama-aficionados okudla kwezempilo nawo ayathanda okusikiwe kancane, izaqathi ezishisayo chips ezitholakala kwezinye izinhlobo.
Ithiphu: Ukudla izaqathi eziningi kuzoshintsha isikhumba sakho sibe phuzi; yisimo esibizwa nge-carotenemia.
Amehlo
Khumbula lokho owatshelwa useyingane, ukuthi ukudla izaqathe kuvimbela ukungaboni ebusuku? Hhayi-ke, kuyiqiniso ukuthi izaqathi zidlulela kokujwayelekile impilo yamehlo . Izaqathi zicebile ku-vitamin A , okubalulekile ukuze ubone kahle. Eqinisweni, ukuntuleka kukavithamini A kungaholela ekubeni i-xerophthalmia ebizwa nangokuthi ubumpumputhe basebusuku. I-Vitamin A iphinde igcine amaphaphu ethu, isikhumba namakhono okuqonda kunempilo enhle. I-beta-carotene ne-alpha-carotene kwizaqathi ziguqulwa zibe uvithamini A emzimbeni. Izaqathi ziqukethe nama-antioxidants afana ne-lutein avikela i-retina ne-lens yeso.
Ithiphu: Ucwaningo selukhombisile ukuthi ukudla izaqathi ezingaphezu kwezimbili kuvikela abesifazane ekubeni ne-glaucoma.
Yehlisiwe Ingozi Yomdlavuza
Izinzuzo ze izaqathi ziningi . Ucwaningo selukhombisile ukuthi ukudla ukudla okunothe nge-carotenoids kungakunikeza umphumela wokuvikela ezinhlotsheni ezithile zomdlavuza njenge-prostate, colon, cancer yebele kanye nomdlavuza wesisu. Eqinisweni, ucwaningo lwakamuva olushicilelwe kuyi-American Journal of Clinical Nutrition luthole ukuthi abantu abadla ukudla okunothe nge-carotenoids nabo banamathuba aphansi angama-21 okuba nomdlavuza wamaphaphu.
Ithiphu: Izaqathi zinezibili izinhlobo zama-antioxidants — ama-carotenoid (owolintshi nophuzi) nama-anthocyanins (obomvu nokunsomi)—anikeza izaqathi umbala wazo.
Ukulawula Ushukela Wegazi
Izaqathi zinezinzuzo eziningi kumuntu ophethwe isifo sikashukela. Benza isidlo esihle kakhulu kumuntu ophethwe yizinga eliphezulu amazinga kashukela egazini . Yize izaqathi zimnandi, zicebile nge-fiber encibilikayo esiza ukugcina ushukela wegazi kanye namazinga e-insulin elawulwa futhi isiza nokuhamba kwakho kwamathumbu. Izaqathi eziluhlaza noma ezishisiwe nazo zinenkomba ye-glycemic ephansi, okusho ukuthi awenyusi amazinga kashukela egazini, futhi, kunalokho, zikunikeza amandla aqhubekayo.
Ngaphezu kwalokho, ucwaningo luye lwabonisa ukuthi imisoco ethile efana ne-vitamin A in izaqathi zisiza ekulawuleni ushukela egazini . Ucwaningo luye lwabonisa nokuthi ukudla okuvamile kwe-fiber kunganciphisa ingozi yokuthuthukiswa uhlobo 2 sikashukela ; futhi kulabo asebevele benaso lesi sifo, i-fiber ingasiza ekwehliseni amazinga kashukela egazini.
Ithiphu: Izaqathi ziyindlela enhle yokunciphisa izifiso zokudla njengoba zinamathani efiber namanzi futhi zine-calories ephansi kakhulu.
Inhliziyo
Uma ufuna inhliziyo enempilo ungajabula ukuzwa ngezinzuzo zezaqathi empilweni yenhliziyo nemithambo yegazi. Ucwaningo luye lwabonisa lokho ukudla ukudla okucebile emifino enemibala efana izaqathi zinciphisa amathuba okuba nesifo senhliziyo . Eqinisweni, ucwaningo lwamaDashi lubonise ukuthi ukudla umkhiqizo wewolintshi ojulile ngo-25 g kuphela kungaholela engozini ephansi ye-32% yesifo senhliziyo.
Izaqathi zisiza futhi ekulawuleni umfutho wegazi . Iminerali, i-potassium, etholakala kwizaqathi, isiza ekulinganiseni amazinga e-sodium nasekuyikhipheni emzimbeni.
Ithiphu: Uzizwa uqunjelwe? Yiba nenkomishi yezaqathi. I-potassium izosiza ukulawula ukwakheka koketshezi emzimbeni wakho.
Impilo Ejwayelekile
Uma ubheka ngcono impilo yakho jikelele kanye nokuzivikela komzimba, qala ukungeza izaqathe ekudleni kwakho. Amavithamini A no-C azothuthukisa amasosha akho omzimba futhi athuthukise ikhono lomzimba wakho lokuziphilisa. I izakhamzimba kwizaqathi babe nezindawo eziqinile zokulwa nokuvuvukala kanye ne-antioxidant. Eqinisweni, izaqathe ezinombala omnyama zicebile ngezakhiwo ze-antioxidant.
Ithiphu: Izaqathi zingagcina amathambo akho eqinile futhi ebalulekile njengoba inovithamini K kanye nenani lamavithamini B.
Yidla Izaqathi Eziningi ukuze Uthole Izinzuzo Eziningi
Yidla izaqathi eziningi kuzo zombili ifomu eluhlaza nephekiwe ukuze uthole izinzuzo eziphezulu. Yidla izaqathe eziluhlaza ezine-GI ephansi ngendlela yamasaladi noma uzifake kuma-slaws kanye ne-raita noma udle njengezinti nge-hummus yakho kanye namadiphu e-curd alenga. Ungakwazi futhi ukubhayiza izaqathi eziluhlaza zibe amajusi nama-smoothies. Nokho, ukuze uthole zonke izinzuzo ze-fiber , qiniseka ukuthi uphuza inguqulo engahlungiwe. Izaqathi ezingahluziwe nazo zingafakwa emanzini.
Guqula amawolintshi abe yi-achaar ebabazekayo noma ushwaqe ezintini ezinsomi ezifakwe kancane ngemva kokuba usuwaphuze wonke amathumbu. kanji. Shintsha izaqathi eziphekiwe zibe izitsha ezinomsoco njenge-North Indian gajar ukubulala , noma njengokugcwalisa ophaya. Ungawahlanganisa nesobho elimnandi noma uwase nje ngamafutha omnqumo, izinongo kanye nempushana kagalikhi. Izaqathi nazo zinambitheka ngendlela emangalisayo lapho ziphendulwa ama-dessert njenge-gajar ka halwa, ikhekhe le-carrot elimanzi , amakhekhe no-ayisikhilimu.
Ithiphu: Izaqathi ezicwebezeliswe isiraphu ye-maple kanye nokuthululwa kwesinamoni kwenza ukudla okulula okumnandi.
Imibuzo Evame Ukubuzwa
Q. Ingabe abanesifo sikashukela bangadla izaqathi?
KUYA. Yebo, abanesifo sikashukela bangadla izaqathi. Eqinisweni, bavame ukwelulekwa ukuthi bakwenze lokho njengoba becebile nge-fibre encibilikayo, bane-GI ephansi futhi bane-calorie ephansi. Ngaphezu kwalokho, bayagcwalisa.
Q. Ingabe izaqathi eziluhlaza zingcono noma ziphekwe?
KUYA. Zombili zinezinzuzo zazo. Nakuba izaqathi eziluhlaza zenza ukudla okulula okune-GI ephansi, ifomu eliphekiwe lenza i-beta carotene igayeke kalula yimizimba yethu.
