Impilo yeeNzuzo zeminqathe

Iminqathe yingcambu ethandwayo yemifuno edla ngokutyiwa ikrwada, iphekwe, okanye ijusi. Azimnandi nje kuphela kodwa zinezondlo kakhulu. Iikarothi zizityebi kwiivithamini, iiminerali, i-fiber, kunye ne-antioxidants, ezenza ukuba zibe yongezwa ngokugqwesileyo kwisondlo esinempilo.

Izifundo ezininzi zibonise ukuba ukutya iminqathe kunokubonelela ngeenzuzo ezininzi zempilo. Izondlo ezikhoyo kwiminqathe zinxulunyaniswa nomngcipheko ophantsi wezifo ezingapheliyo ezifana nomhlaza, isifo sentliziyo kunye nesifo seswekile. Ukongeza, iminqathe inokunyusa amajoni omzimba, iphucule ukugaya, ikhuthaze umbono ophilileyo, kwaye ilawule iswekile yegazi kunye ne-cholesterol.

Ixabiso leSondlo leminqathe

Iikherothi zigcwele izondlo ezibalulekileyo eziyimfuneko ekugcineni impilo entle. Umnqathe omnye ophakathi ubonelela malunga neekhalori ezingama-25, iigram ezi-6 zeekhabhothi, iigram ezi-2 zefiber, kunye negram enye yeprotheyini. Zikwatyebile kwiivithamin A, C, K, kunye neB1, kwakunye nepotassium nemanganese.

Umxholo ophezulu we-antioxidants kwiminqathe, ngokukodwa i-carotenoids, ibonelela ngeenzuzo ezininzi zempilo. Ezi antioxidants zinokukhusela umzimba kwii-radicals zamahhala, ezinokubangela uxinzelelo lwe-oxidative kwaye zikhokelela kwizifo ezingapheliyo. Ukongeza, iminqathe ine-beta-carotene, enokuthi umzimba uyiguqule ibe yivithamin A, izondlo eziyimfuneko ekugcineni ulusu olusempilweni, amathambo kunye nombono.

Ukuphucula uMbono kunye nempilo yamehlo

Iikaroti zihlala zihambelana nokuphucula umbono kunye nempilo yamehlo, kwaye ngesizathu esihle. Ubuninzi be-beta-carotene kwiminqathe buxhasa ukuveliswa kwevithamin A, eyimfuneko ekuboneni okunempilo. Ukunqongophala kweVithamin A kunokubangela ubumfama ebusuku, amehlo omile, kunye nokulahleka kombono.

Ngapha koko, i-antioxidants kwi-karoti inokukhusela amehlo kwi-macular degeneration ehambelana neminyaka, eyona nto iphambili yokulahleka kombono kubantu abadala.

Yongeza ukugonywa kunye nokugaya ukutya

Izondlo ezikwiminqathe zinokunceda ukomeleza amajoni omzimba kunye nokuphucula ukwetyisa. Isiqulatho sefiber ephezulu kwiminqathe sinokunceda ekukhuthazeni rhoqo, ukuthintela ukuqhinwa, kunye nokunciphisa umngcipheko womhlaza wekoloni.

Ukongeza, i-antioxidants kwiminqathe inokunceda ukukhusela umzimba kusulelo kunye neentsholongwane ngokunyusa amajoni omzimba. Iikherothi nazo ziqulethe i-vitamin C, isondlo esibalulekileyo ekusebenzeni kwamajoni omzimba.

Yehlisa uMngcipheko woMhlaza kunye nesifo seNtliziyo

Iikherothi ziye zadibaniswa nomngcipheko oncitshisiweyo wezifo ezingapheliyo ezifana nomhlaza kunye nesifo senhliziyo. Ukuxinwa okuphezulu kwe-carotenoids kwiminqathe kubonakaliswe ukunciphisa umngcipheko wee-cancer ezithile, kuquka imiphunga, ikholoni kunye nomhlaza webele.

Iikherothi nazo zine-potassium, enokunceda ukulawula uxinzelelo lwegazi, ukunciphisa umngcipheko wesifo senhliziyo. Ukongezelela, i-fiber kwi-carrots inokunceda ukunciphisa amanqanaba e-cholesterol, nto leyo engumngcipheko wesifo senhliziyo.

Ilawula iswekile yegazi kunye neCholesterol

Iikherothi zinezondlo ezinokunceda ukulawula iswekile yegazi kunye namanqanaba e-cholesterol. Umthamo wefiber ephezulu kwiminqathe unokucothisa ukufunxwa kweswekile egazini, ukwehlisa umngcipheko wokunyuka kweswekile yegazi.

Ngaphezu koko, i-antioxidants kwi-carrots inokunceda ukunciphisa i-LDL okanye amanqanaba e-cholesterol "embi", nto leyo engumngcipheko wesifo senhliziyo.

Ngaba kukho naziphi na iingxaki ekutyeni iminqathe?

Ngelixa iikherothi zisongezelelo esinempilo kulo nakuphi na ukutya, kukho ezinye izinto ezinokuthi zithathelwe ingqalelo. Ukusetyenziswa ngokugqithiseleyo kweekherothi kunokubangela ukuba kuthathwe i-vitamin A, nto leyo inokukhokelela kwityhefu.

Ukongezelela, abanye abantu basenokungavisisani neekherothi, nto leyo ekhokelela kwiimpawu ezinjengokurhawuzelela, ukurhawuzelelwa, kunye nobunzima bokuphefumla.

Ukumodareyitha ngundoqo ekuvuneni iiNzuzo zeminqathe

Ngokubanzi, i-karoti ngumthombo obalaseleyo wezondlo ezibonelela ngeenzuzo ezininzi zempilo. Nangona kunjalo, kubalulekile ukuzisebenzisa ngokumodareyitha ukunqanda iziphumo ezingalunganga ezinokubakho.

Ukudibanisa ii-carrots ekudleni okunokulinganisela kunokunceda ukuphucula umbono, ukunyusa ukhuseleko kunye nokugaya, ukunciphisa umngcipheko wezifo ezingapheliyo, kunye nokulawula iswekile yegazi kunye ne-cholesterol. Ngokubandakanya izaqathe ekudleni kwakho, unokukhuthaza impilo yonke kunye nokuphila kakuhle.