Emma Miller
Uma udla ibhotela ngaso sonke isikhathi, izinwele zakho zizocwebezela futhi ziqine, isikhumba sakho siyoba sihle futhi sikhazimule, nezinzipho zakho zizoqina. Kodwa akuwona wonke umuntu ongawudla. Ibhotela liwumkhiqizo onempilo kakhulu, umthombo wamavithamini amaningi. Ukuze ungalimazi impilo yakho, kufanele uyidle ngokulinganisela. Nokho, kwezinye izimo, ibhotela kufanele ikhishwe ngokuphelele ekudleni.
Ibhotela - izinzuzo
Ibhotela liwumthombo wamavithamini A, B, C, D, E, no-K, kanye ne-omega-3 ne-omega-6 fatty acids. Ngaphezu kwalokho, amanye amavithamini (A, D, no-E) amuncwa kangcono namafutha.
Kuzokwenzekani emzimbeni uma udla ibhotela njalo
- izinwele ziyocwebezela futhi ziqine, isikhumba siyoba sihle futhi sikhazimule, nezinzipho ziyoba namandla;
inqubo yokuguga izohamba kancane; - thuthukisa impilo yenhliziyo nemithambo yegazi, njengoba ibhotela liphakamisa izinga le-cholesterol “enhle”;
- ukugaya kuzothuthuka ngoba ibhotela liqukethe i-glycosphingolipids evikela amathumbu ezifweni;
- ngcono isimo semizwa, isimiso sezinzwa esimaphakathi, nokusebenza kobuchopho;
- uzoba namandla engeziwe;
- ukunciphisa amathuba okutheleleka kwefungal, njengoba ibhotela liqukethe i-lauric acid, enezindawo zokulwa ne-antifungal kanye ne-antimicrobial.
Ubani okungafanele adle ibhotela?
Isazi sokudla okunomsoco u-Olena Stepanova uthe ukudla ibhotela phambi kwezinqubo zokuvuvukala kungathinta kabi isimo somzimba jikelele. Ngokusho kwakhe, umkhiqizo ubuye unconywe ukuthi ugwenywe uma kwenzeka kuba ne-allergies, ukungabekezelelani kwe-lactose, kanye nezifo ezizimele.
Ngenxa yokuqukethwe kwayo okuphezulu kwe-cholesterol, ibhotela akufanele lifakwe kubantu abanesifo senhliziyo nemithambo yegazi. Abantu abangenazo lezi zifo bazohlomula kuphela ngebhotela ngokulinganisela.
Ingakanani ibhotela ongayidla ngosuku?
Ingxenye evumelekile yebhotela kumuntu omdala ingama-20-30 amagremu ngosuku, kanti ingane - kufika kumagremu ayishumi. “Kubalulekile ukuthenga ibhotela lezinga eliphezulu elinamafutha angu-82.5% ngaphandle kwezinongo. Kufanele ibe nombala ofanayo,” kweluleka uStepanova.
