Madeline Adams
Iziqhamo ezomisiweyo zinezondlo ezininzi. Isiqwenga esinye seziqhamo ezomisiweyo siqulethe malunga nesixa esifanayo sezondlo njengesiqhamo esitsha, kodwa sifakwe kwiphakheji encinci kakhulu. Ngobunzima, iziqhamo ezomileyo ziqulethe ukuya kumaxesha angama-3.5 i-fiber, iivithamini kunye neeminerali zeziqhamo ezitsha.
Sesiphi isiqhamo esomileyo esesona sisempilweni?
Iapilkosi ezomileyo ziphezulu kwizondlo ezininzi kunezo zintsha. Ukuphakelwa kwe-5-6 yeeapilkosi ezomisiweyo zinefiber ephindwe kane kune-apricot entsha. Ifayibha inceda ukwehlisa umngcipheko wesifo sentliziyo, isifo seswekile, kunye nezinye iintlobo zomhlaza. Iapilkosi ezomisiweyo nazo zinepotassium, intsimbi kunye necalcium eninzi.
Ngaba iziqhamo ezomisiweyo zisempilweni kuneziqhamo ezitsha?
Enoba sisitsha okanye somisiwe, isiqhamo sinesondlo. Zombini zigcwele iivithamini, iiminerali kunye nefiber. Nangona kunjalo, ukomisa isiqhamo kugxininisa uninzi lwezondlo kunye neekhalori. Inkqubo yokomisa inokubangela ukuba isiqhamo siphulukane nezinye izondlo eziguquguqukayo, ezifana nevithamin C.
Ngaba iziqhamo ezomisiweyo zilungele ukunciphisa umzimba?
Nangona kungekho kutya kuphela okuya kukwenza ukuba ulahle ubunzima, iziqhamo ezomisiweyo zibonelela ngezondlo ezinxulumene nokulahleka kwamafutha. Ihlala iphezulu kwifiber, ekugcina uziva ugcwele emva kokutya kwakho kwaye inceda ukuxhasa ukwehla kobunzima.
Ngaba kulungile ukuba neziqhamo ezomileyo yonke imihla?
Ungadla ukuya kuthi ga kwi-30 grams yamantongomane kunye neziqhamo ezomileyo yonke imihla. Babonelela ngazo zonke izondlo-mzimba ezibalulekileyo ukugcina amehlo kunye nengqondo isempilweni.
Ingaba iziqhamo ezomisiweyo zineswekile eninzi?
Ngenxa yokuba amanzi esusiwe kwiziqhamo ezomisiweyo, oku kugxininisa yonke iswekile kunye neekhalori kwiphakheji encinci kakhulu. Ngenxa yesi sizathu, iziqhamo ezomisiweyo ziphezulu kakhulu kwiikhalori kunye noshukela, kuquka zombini i-glucose kunye ne-fructose.
Kwenzeka ntoni ukuba utya kakhulu iziqhamo ezomileyo?
Iziqhamo ezomileyo nazo ziphezulu kwiswekile kunye neekhalori kwaye zingabangela iingxaki xa zidliwe ngokugqithiseleyo njengokufumana ubunzima, imiba yesisu; umntu onesifo seswekile unokunyusa iswekile esegazini lakhe. Amandongomane anetyuwa anokunyusa uxinzelelo lwegazi, ukuqhinwa okanye urhudo okanye ukuqunjelwa.
Ingaba ibhanana eyomileyo isempilweni?
Isityebi kwiivithamini kunye neemaminerali ezifana ne-potassium, i-manganese, ithusi kunye ne-magnesium, zonke ziyimfuneko ekusebenzeni kakuhle komzimba wakho. Iibhanana ezomileyo zineempawu ze-antiseptic kunye nepropathi yokugcina ulusu lwakho kunye nokugcina impilo enhle yamathambo akho.
Sesiphi isiqhamo esomileyo esineswekile encinci?
I-Mulberries eyomileyo: Ezi ziqhamo zomisiwe zibhekwa njengezona zisezantsi kwiswekile ngelixa zisebenza umsebenzi ofanayo kunye neerasintyisi. Yenye indlela ekhethwayo kuba ikomityi enye yesi siqhamo somileyo iya kukunika i-130% yeemfuno zakho zemihla ngemihla ze-vitamin C.
Kutheni sifunxa iziqhamo ezomileyo emanzini?
Ukucwina amantongomane kungathathi i-enzyme inhibitors evumela ukugaya okufanelekileyo. Ngaloo ndlela, ukuvuna izibonelelo zezondlo ezipheleleyo kwiziqhamo ezomileyo. Ukumanzisa iziqhamo ezomileyo nako kunokuphucula incasa yazo kwaye kwandise ixabiso lezondlo zazo.
Sesiphi isiqhamo esomileyo esineprotheyini ephezulu?
Ngapha koko, amandongomane aneyona proteni iphezulu kuwo onke amandongomane adla ngokutyiwa. Amandongomane nawo angowona mthombo ubalaseleyo wokutya we-biotin, ivithamin enceda ukuguqula ukutya kube ngamandla asebenzisekayo emzimbeni.
Zeziphi izifo ezinyanga iziqhamo ezomileyo?
- Yehlisa amanqanaba e-cholesterol embi.
- Uthintela isifo seswekile.
- Yandisa ukhuselo lomzimba.
- Inceda ukunciphisa ubunzima.
Leliphi ixesha elifanelekileyo lokutya iziqhamo ezomileyo?
Kusasa lelona xesha lilungileyo lokutya iziqhamo ezomileyo ezifana neealmonds kunye neewalnuts. Umzimba wakho kufuneka uqale ngokutsha kwaye usempilweni kwaye kukunceda ukuba uqhube usuku lwakho lonke ngoxolo. Njengesnack makube phambi kwesidlo sasemini okanye ngokuhlwa.
Ngubani na ukumkani weziqhamo ezomileyo?
Iiamangile zaziwa ngokuba 'yinkosi yeziqhamo ezomileyo' njengoko zizele ngamafutha ayimfuneko, ifayibha kunye neprotein. Bangumthombo omkhulu wendalo we-zinc, i-vitamin E kunye ne-selenium.
Sesiphi isiqhamo esomileyo esilungele ingqondo?
Ngokomzekelo, i-walnuts ilungile kwingqondo kuba inamazinga aphezulu e-DHA, ebalulekileyo kwimpilo yengqondo.
Ngaba iziqhamo ezomileyo zilungele ukwaluphala?
Imfuno eyongeziweyo ye-micronutrients kubantu abadala inokufezekiswa kwinqanaba elithile ngokuthathwa rhoqo kweziqhamo ezomisiweyo kunye nemifuno. Iziqhamo ezomileyo kunye nemifuno azityebi kwityuwa kunye ne-vitamin B12; nangona kunjalo, zizityebi kwi-vitamin C, i-vitamin D, i-vitamin E, i-thiamine, i-niacin, i-riboflavin kunye ne-folate.
Ngaba iziqhamo ezomileyo ziyayonyusa i-cholesterol?
I-Lipid kunye ne-lipoprotein concentrations ayizange ihluke phakathi kweemeko; nangona kunjalo, isiqhamo esomileyo sandise i-LDL-cholesterol (0 · 10 mmol / l, 95% CI 0 · 01, 0 · 20) xa kuthelekiswa nesiseko. Xa kuthelekiswa nolawulo, iziqhamo ezomisiweyo zanda kuthetha i-glucose yokuzila (0 · 08 mmol / l, 95% CI 0 · 005, 0 · 16; P = 0 · 038).
Ngaba iziqhamo ezomisiweyo zibangela ukudumba?
Kuphononongo, iziqhamo ezomisiweyo zibonakaliswe ukunciphisa amanqanaba esiphawuli sokudumba esibizwa ngokuba zii-cytokines, xa zidityaniswe nezinye iindlela zokuphila ezisempilweni njengokuzilolonga. Iziqhamo ezomileyo zinokuba ngumthombo olungileyo we-antioxidants onokuba luncedo ekulweni nokudumba.
Ngaba iziqhamo ezomisiweyo zibalwa njengeziqhamo?
Isiqhamo esomisiweyo siyinxalenye yeqela leziqhamo kwaye sibala ukuhlangabezana neemfuno zakho zemihla ngemihla, kodwa inxalenye yeziqhamo ezomisiweyo incinane kunokuhanjiswa kweziqhamo ezitsha okanye ezikhenkcezisiweyo.
Ngaba ukufaka iziqhamo ezomileyo kuyasusa iswekile?
Ukucwina iziqhamo ezomisiweyo akususi iswekile. Isixa seswekile yendalo senziwa ngakumbi ngexesha lokumisa. Iapilkosi ezomisiweyo kunye nedatithi zineswekile eninzi kunamakhiwane kunye neeprayina.
Ngaba iziqhamo ezomileyo zonyusa uxinzelelo lwegazi?
Siphinde sicinge ukuba iziqhamo ezomisiweyo ziya kunciphisa uxinzelelo lwegazi lwe-brachial kunye nephakathi, kunye nokuphucula ukuqina kwe-arterial xa kuthelekiswa neqela lokulawula, ngenxa ye-phenolic compounds kunye ne-potassium enikezelwa ziziqhamo ezomisiweyo.
Sesiphi isiqhamo esomileyo esilungele isisu?
IiPrunes ziyindawo enamandla yezondlo kwaye ukuzongeza kwisidlo sakho semihla ngemihla kunokukunika intaphane yeenzuzo zempilo. Iiprayina ziqulethe izondlo kunye nemicu exhasa impilo yeebhaktheriya ezilungileyo, eziluncedo ekugcineni impilo yokwetyisa.
Sesiphi isiqhamo esomileyo esilungele intliziyo?
Kodwa ezinye zinokuba nezondlo ezisempilweni yentliziyo kunabanye. Ngokomzekelo, i-walnuts iqulethe ixabiso eliphezulu le-omega-3 fatty acids. Iialmondi, i-macadamia nuts, ihazelnuts kunye neepecans nazo zibonakala zinentliziyo esempilweni. Ngoko ke amandongomane - nangona ngokwezobugcisa ayisiyontongomane, kodwa i-legume, njengeembotyi.
Ingaba ipayinapile elomisiweyo likulungele?
Iphayinapile elomileyo ngumthombo olungileyo wecalcium, potassium, manganese, fibre, kwakunye neevithamini A, B kunye noC. Ikwaluncedo kakhulu ekuthinteleni umhlaza kuba inefluoride.
Ngaba ii-apile ezomisiweyo zikulungele?
Iiapile eziphelelwe ngamanzi zibonelela ngomthombo weevithamini ezinceda impilo yakho. Ama-apile anezixa ezincinane kakhulu zezinye iivithamini C no-A, izondlo ezibini ezigcina ulusu lwakho namathambo omelele kwaye esempilweni. Ziqulethe iivithamini ezininzi ze-B, ezixhasa ngokudibeneyo imetabolism yakho kwaye zondle isibindi sakho kunye nolusu.
Ngaba iirasintyisi zilungile kuwe?
Uphando lubonisa ukuba iirasentyisi zinokuwunciphisa umngcipheko wesifo sentliziyo ngokunciphisa uxinzelelo lwegazi kunye neswekile yegazi. Ifiber kwiirasentyisi zisebenza ekwehliseni i-LDL (embi) cholesterol, enciphisa uxinzelelo entliziyweni yakho. Iiraisins zikwangumthombo olungileyo we potassium.
Kwenzeka ntoni ukuba sisitya iziqhamo ezomileyo ngaphandle kokumanzisa?
Isizathu salokhu kukuba kukholelwa ukuba i-omega-3 fatty acids enempilo iyatshatyalaliswa xa ixutywe, okunciphisa amandla abo okutya. Ngaphandle koko, ezinye izondlo zikhona kwiziqhamo ezomileyo, ezifana ne-vitamin-E kunye ne-carotenoids. Ezitshatyalaliswe ngokufunxa iziqhamo ezomileyo. Ngoko ukutya iziqhamo ezomileyo ekrwada kuluncedo ngakumbi.
Ngaba iziqhamo ezomileyo zingatya isisu esingenalutho?
Akukho zithintelo ngokupheleleyo xa iziqhamo ezomileyo zingatyiwa. Basempilweni ngokugqibeleleyo kwaye bahlangabezana neemfuno zevithamini kunye neeminerali zomzimba.
Kwenzeka ntoni ukuba sitya iziqhamo ezomileyo ebusuku?
I-fiber ephezulu, i-low-water content yeziqhamo ezomisiweyo inokubangela imiba yokugaya ukutya, kuquka igesi kunye nokunyathela ebusuku. Unobangela yi-sorbitol, i-sweetener efumaneka kwiziqhamo ezomisiweyo, kuquka iirasins kunye ne-prunes, ezinokubangela isisu esibuhlungu kunye ne-flatulence, ngakumbi xa ityiwa ngobuninzi. Suka ucace!
