Emma Miller
Umhluzi wamathambo ngumthombo ocebileyo we-amino acids, eziziibhloko zokwakha iiprotheni. Umhluzi wethambo lulwelo olungqindilili, olucacileyo olufunyanwa ngokubilisa amathambo ezilwanyana emanzini kangangeeyure eziliqela. Isetyenziswa njengomhluzi kwisuphu, iigravies, kunye neesosi. Ukongeza, kuya kuthandeka ngakumbi ukusela ngokwakho, utsho u-Eleana Kaydanian, Ph.D., isazi sokutya esibhalisiweyo kwindawo yabucala.
Umhluzi wethambo, ngenxa yokuba ucebile kwizondlo, unokubonelela ngeenzuzo ezininzi zempilo, ngokutsho kukaLon Ben-Asher, Ph.D., isondlo kunye nomfundisi kwiZiko lePritikin loBude.
Nazi iinzuzo ezisixhenxe zomhluzi wamathambo.
Umxholo weprotheyini ephezulu
Ngokutsho kukaBen-Asher, umhluzi wamathambo ngumthombo otyebileyo wee<em>amino acids, eziziiproteni.
Enye indebe yenkukhu yenkukhu iqulethe i-9 grams yeprotheni, kwaye enye indebe yenyama yenkomo yenkomo iqulethe i-11 grams yeprotheni.
Kodwa ayizizo zonke iiprotheyini ezifanayo. Umzekelo, uphononongo luka-2019 lwezifundo zabantu kunye nezilwanyana zafumanisa ukuba iprotein yezilwanyana kulula ukwetyisa kunye nomthombo otyebileyo wee-amino acids ezibalulekileyo kuneprotein yezityalo. Ke, i-amino acids kumhluzi wethambo ifunxwa lula ngumzimba wakho, inceda ukwakha izihlunu, izicubu kunye nethambo.
Iphucula imeko yeenwele, ulusu kunye neenzipho
"I-Bone broth nayo iqulethe i-collagen," kusho uKaidanian. “I-Collagen yeyona proteni iphambili kwizihlunu ezinjengolusu, amathambo, izihlunu, iitendon, kunye neeligaments. Ubume bayo obunentsinga bunika la malungu omzimba ukumila kwawo, ukomelela kunye nokunwebeka.
I-Collagen kumhluzi wethambo yomeleza iinwele, ulusu kunye nezinzipho. Umzekelo, uphononongo luka-2019 lufumanise ukuba abasetyhini abakwiminyaka ephakathi kunye nabadala abathathe izongezelelo ze-collagen iinyanga ezintathu baye bafumana ukuphucuka kokuqina kolusu lwabo, ukuqina, ukuthambisa, kunye nokugcwala kwamanzi.
Ngapha koko, uKaidanian uthi umhluzi wamathambo unokuba luncedo ngakumbi kubasetyhini abakhulelweyo kuba unokunceda ukugcina ukuqina kwesikhumba ngexesha lokukhulelwa, ngelixa ulusu lwakho lunwebeka kwaye lukhula.
Ikhusela amathambo kunye namalungu
I-collagen kwi-broth yethambo ikhusela amajoyina ekuwohlokeni okunxulumene neminyaka. Ngoko ke, umhluzi wamathambo unokuba luncedo kubantu abanethambo kunye nezifo ezidibeneyo ezifana ne-osteoarthritis, uthi uBen-Asher.
Ukongezelela, uBen-Asher uthi umhluzi wamathambo une<em>calcium, iminerali egcina amathambo omelele ize ithintele ukonakala kwamathambo njengoko ukwaluphala.
Inceda kwiingxaki zokwetyisa
Ngokutsho kukaBen-Asher, umhluzi wamathambo ngumthombo ocebileyo we-glutamine, i-amino acid ephucula ukucolwa kunye nempilo yamathumbu. Uthi inokuba luncedo ngakumbi kubantu abaneengxaki zokugaya ukutya okufana ne-leaky gut syndrome okanye isifo sokukrala kwamathumbu.
Iqulethe i-electrolytes
Umhluzi wamathambo ngumthombo otyebileyo weeminerali ezibalulekileyo ezaziwa ngokuba zii-electrolytes, utshilo uBen-Asher. “Ii-electrolyte zigcina ulwelo olulungeleleneyo emzimbeni, lubangela ukushwabana kwemisipha, yaye ludlulisela imiqondiso yemithambo-luvo.
Ikhulu leegram zethambo lomhluzi liqulethe:
- I-calcium: i-91.1 milligrams okanye i-9% yexabiso lemihla ngemihla esekelwe kwi-2000-calorie yokutya
- Intsimbi: 4.2 milligrams (23%)
- I-Magnesium: i-36 milligrams (i-9% yexabiso lemihla ngemihla)
- Iphosphorasi: 131 milligrams (13% yeRDA)
- Potassium: 506 milligrams (14% yexabiso lemihla ngemihla)
- Ubhedu: 0.3 milligrams (17% CH)
- IManganese: 0.3 milligrams (17% yexabiso lemihla ngemihla)
- ISelenium: 11.6 micrograms (17% yeRDA)
Umhluzi wethambo unconywa kubantu abanamanqanaba aphantsi e-electrolyte ngenxa yesifo sohudo, ukuhlanza, okanye ukujuluka okukhulu, njengoko kunokunceda ukukhusela ukuphelelwa ngamanzi kunye nokukhathala.
I-calorie ephantsi, ukutya okuphantsi kwe-carbohydrate
I-Bone broth nayo iphantsi kwi-carbohydrates kunye neekhalori: enye indebe yenkukhu yenkukhu iqulethe iikhalori ezingama-40 kunye ne-0 grams ye-carbohydrates. Oku kwenza i-snack enempilo okanye ukongezwa kwisidlo. Ukutya ukutya okunecarbohydrates esulungekileyo okanye iikhalori kwandisa umngcipheko wokutyeba ngokugqithiseleyo, uhlobo lwesi-2 seswekile, nesifo sentliziyo.
Ukukhuthaza ukunciphisa umzimba
Ukuba injongo yakho kukunciphisa umzimba, umhluzi wethambo unokunceda. Ngokutsho kukaBen-Asher, ngenxa yeprotheyini yayo, egcina uzive ugcwele ixesha elide, inokunceda ukunciphisa i-calorie yakho yonke. Ukongeza, ulwelo luthatha indawo ethe kratya esiswini, ludala ukuziva ugcwele ngaphandle kweekhalori ezimbalwa.
Enyanisweni, ukuphononongwa kwe-2015 kuncoma ukulandela ukutya okuneprotheni ephezulu kunye ne-1.2 ukuya kwi-1.6 grams yeprotheni ngekhilogram yesisindo somzimba ngosuku ukulawula ubunzima bakho. Oko kumalunga nama-25 ukuya kuma-30 eegram zeprotheyini kwisidlo ngasinye.
