John Myers
Contents
show
Iminquma esempilweni – kulapho
Isiqhamo somthi womnquma esisebenziseka ngeendlela ezininzi sisenokuba sincinane, kodwa sifumana amanqaku amakhulu ngezithako zawo.
- I-Unsaturated fatty acids iyinxalenye enempilo ye-olive, kodwa ixabiso labo kwisiqhamo samatye liyahluka: i-100 grams ye-olive emnyama iqulethe malunga ne-45 grams yamanqatha, kwaye isixa esifanayo seziqhamo eziluhlaza yi-13.5 grams kuphela.
- Ngokuzenzekelayo, umbala weminquma uthetha kuphela malunga neqondo lokuvuthwa kwesiqhamo. Kukwakho neminquma emnyama - eneneni ezi ziziqhamo eziluhlaza ezifakwe imibala eyenziweyo.
- Ukongeza kumafutha anempilo, iminquma ikwanezimbiwa ezininzi kunye nezinto ezilandelwayo: ukongeza kwi-calcium, i-phosphorus, kunye nesodium, kukho nenxalenye elungileyo yentsimbi, i-magnesium kunye ne-zinc.
- Ukongeza, ioliva ineevithamini ezininzi ezibalulekileyo ezifana ne-vitamin B 1, 2, kunye ne-6 kunye ne-vitamin C, E, i-provitamin A - eyaziwa ngokuba yi-beta carotene - kunye ne-folic acid.
- Iminquma ikwasisityebi kwizinto zesityalo sesibini iipolyphenols kunye neesterols.
Yile ndlela ukutya kweMeditera kuchaphazela ngayo umzimba wakho
Izinto ezininzi ezilungileyo kwiminquma zichaphazela umzimba wakho ngeendlela ezininzi:
- I-unsaturated fatty acids kwiminquma inceda umzimba ukwandisa i-cholesterol "elungileyo" ye-HDL ngelixa unciphisa "imbi" ye-LDL. Oku kulungile kwimithambo yegazi kunye ne-cardiovascular system.
- Umzimba ufuna iiminerali kwimpilo yamathambo namazinyo.
- Intsimbi ibalulekile ekuthuthweni kwegazi kunye ne-oksijini - nayo idlala indima ekusebenzeni kwemisipha. I-iron iphinda iqinisekise iinwele ezinempilo kunye nolusu oluhle.
- Umzimba udinga iivithamini ngokubanzi, kwaye i-folic acid iphinda ikhulise imetabolism. I-Beta carotene ibalulekile kumbono kunye nolusu. Iba hydrated kwaye igudile.
