Madeline Adams
Izithelo ezomisiwe zinomsoco kakhulu. Isiqephu esisodwa sesithelo esomisiwe siqukethe inani elilinganayo lezakhamzimba njengesithelo esisha, kodwa lifingqiwe ngephakeji elincane kakhulu. Ngesisindo, izithelo ezomisiwe ziqukethe izikhathi ezingu-3.5 i-fiber, amavithamini namaminerali ezithelo ezintsha.
Isiphi isithelo esomile esinempilo kakhulu?
Amabhilikosi omisiwe aphezulu ezakhiweni eziningi kunamabhilikosi amasha. Ukuphakelwa kwamabhilikosi omisiwe angu-5-6 kunomucu ophindwe kane kunebhilikosi elisha. I-fiber isiza ukwehlisa ingozi yesifo senhliziyo, isifo sikashukela, nezinye izinhlobo zomdlavuza. Amabhilikosi omisiwe nawo ane-potassium, insimbi ne-calcium eningi.
Ingabe izithelo ezomisiwe zinempilo kunezithelo ezintsha?
Noma ngabe sitsha noma somisiwe, isithelo sinomsoco. Zombili zigcwele amavithamini, amaminerali kanye ne-fiber. Nokho, ukomisa isithelo kugxilisa izakhi eziningi kanye nama-kilojoule. Inqubo yokomisa ingase futhi ibangele ukuba isithelo silahlekelwe ezinye zemisoco eguquguqukayo, njengovithamini C.
Ingabe izithelo ezomisiwe zilungele ukunciphisa umzimba?
Nakuba kungekho ukudla kuphela okuzokwenza ulahlekelwe isisindo, izithelo ezomisiwe zinikeza izakhi ezithile ezihlobene nokulahlekelwa kwamafutha. Ivamise ukuba ne-fiber ephezulu, ekugcina uzizwa ugcwele ngemva kokudla futhi ikusiza ukwehlisa isisindo.
Ingabe kuhle ukuba nezithelo ezomile nsuku zonke?
Ungadla amagremu angama-30 amantongomane nezithelo ezomile nsuku zonke. Banikeza zonke izakhamzimba ezibalulekile ukugcina amehlo nobuchopho buphilile.
Ingabe izithelo ezomisiwe zigcwele ushukela?
Ngenxa yokuthi amanzi asusiwe esithelweni esomisiwe, lokhu kugxilisa wonke ushukela nama-calories ephaketheni elincane kakhulu. Ngenxa yalesi sizathu, izithelo ezomisiwe ziphezulu kakhulu kuma-kilojoule noshukela, okuhlanganisa kokubili i-glucose ne-fructose.
Kwenzekani uma udla izithelo ezomile kakhulu?
Izithelo ezomile nazo zinoshukela kanye nama-kilojoule amaningi futhi zingabangela izinkinga uma zidliwa ngokweqile njengokukhuluphala, izinkinga zesisu; onesifo sikashukela angakhuphula ushukela wakhe. Amantongomane anosawoti angakhuphula umfutho wegazi, ukuqunjelwa noma isifo sohudo noma ukuqunjelwa.
Ingabe ubhanana omisiwe unempilo?
Icebile ngamavithamini namaminerali afana ne-potassium, i-manganese, ithusi ne-magnesium, konke okubalulekile ekusebenzeni kahle komzimba wakho. Ubhanana omisiwe unezinto ezibulala amagciwane kanye nempahla yokugcina isikhumba sakho nokugcina impilo enhle yamathambo akho.
Isiphi isithelo esomisiwe esinoshukela omncane?
Ama-Mulberries Omisiwe: Lezi zithelo ezomisiwe zibhekwa njengeziphansi kakhulu kushukela ngenkathi zisebenza umsebenzi ofanayo nowomisiwe. Kungenye indlela ekhethwayo ngoba inkomishi eyodwa nje yalesi sithelo esomile izokunikeza u-130% wesidingo sakho sansuku zonke sikavithamini C.
Kungani sicwilisa izithelo ezomile emanzini?
Ukucwilisa amantongomane kunciphisa ama-enzyme inhibitors okuvumela ukugaya okufanele. Ngakho, ukuvuna izinzuzo eziphelele zokudla okunomsoco kusukela izithelo ezomile. Ukucwilisa izithelo ezomile nakho kungathuthukisa ukunambitheka kwazo futhi kwandise ukondleka kwazo.
Isiphi isithelo esomile esinamaprotheni amaningi?
Eqinisweni, amantongomane anokuqukethwe okuphezulu kwamaprotheni kuwo wonke amantongomane avame ukudliwa. Amantongomane nawo angomunye wemithombo yokudla engcono kakhulu ye-biotin, ivithamini esiza ukuguqula ukudla kube amandla asebenzisekayo emzimbeni.
Iziphi izifo ezelaphayo izithelo ezomile?
- Yehlisa amazinga e-cholesterol embi.
- Ukuvimbela isifo sikashukela.
- Kuqinisa amasosha omzimba.
- Isiza ukunciphisa isisindo.
Yisiphi isikhathi esingcono kakhulu sokudla izithelo ezomile?
Ekuseni kungenye yezikhathi ezinhle kakhulu zokudla izithelo ezomile njengama-alimondi nama-walnuts. Umzimba wakho udinga ukuqala umusha futhi unempilo futhi kukusiza ukuba ubhekane nosuku lwakho lonke ngokuthula. Njengokudla okulula kungaba ngaphambi kwesidlo sasemini noma kusihlwa.
Ubani inkosi yezithelo ezomile?
Ama-alimondi aziwa ngokuthi 'inkosi yezithelo ezomile' njengoba egcwele ama-acids abalulekile, i-fibre, namaprotheni. Ziwumthombo omkhulu wemvelo we-zinc, uvithamini E kanye ne-selenium.
Isiphi isithelo esomile esilungele ubuchopho?
Isibonelo, ama-walnuts alungele ubuchopho ngoba anamazinga aphezulu e-DHA, ebalulekile empilweni yobuchopho.
Ingabe izithelo ezomile zilungele ukuguga?
Isidingo esikhulayo sama-micronutrients kubantu asebekhulile singahlangatshezwana nezinga elithile ngokudla njalo izithelo ezomisiwe nemifino. Izithelo ezomisiwe nemifino azicebile ngosawoti kanye ne-vitamin B12; nokho, anothe ngovithamini C, uvithamini D, uvithamini E, thiamine, niacin, riboflavin kanye ne-folate.
Ingabe izithelo ezomile ziyayinyusa i-cholesterol?
Ukugxila kwe-lipid ne-lipoprotein akuzange kuhluke phakathi kwezimo; noma kunjalo, izithelo ezomisiwe zandisa i-LDL-cholesterol (0 · 10 mmol / l, 95 % CI 0 · 01, 0 · 20) uma kuqhathaniswa nesisekelo. Uma kuqhathaniswa nokulawula, izithelo ezomisiwe zanda kusho ukuzila ushukela (0 · 08 mmol/l, 95 % CI 0 · 005, 0 · 16; P = 0 · 038).
Ingabe izithelo ezomisiwe zibangela ukuvuvukala?
Ocwaningweni, izithelo ezomisiwe zikhonjiswe ukuthi zehlisa amazinga omaka okuvuvukala okubizwa ngama-cytokines, uma kuhlanganiswe neminye imikhuba yempilo enempilo njengokuzivocavoca. Izithelo ezomisiwe nazo zingaba umthombo omuhle wama-antioxidants angasiza ekulweni nokuvuvukala.
Ingabe izithelo ezomisiwe zibalwa njengezithelo?
Isithelo esomisiwe siyingxenye yeqembu lezithelo futhi sibalwa ekuhlangabezaneni nemfuneko yesithelo sakho sansuku zonke, kodwa ingxenye yesithelo esomisiwe incane kunokuphakelwa kwesithelo esisha noma esiqandisiwe.
Ingabe ukufaka izithelo ezomisiwe kuyasusa ushukela?
Ukucwilisa izithelo ezomisiwe akuwususi ushukela. Inani likashukela wemvelo lenziwa lihlangene kakhulu phakathi nenqubo yokomisa. Amabhilikosi omisiwe namadethi anoshukela omningi kunamakhiwane namaprunes.
Ingabe izithelo ezomile ziyawunyusa umfutho wegazi?
Siphinde sacabanga ukuthi izithelo ezomisiwe zizokwehlisa i-brachial kanye ne-central blood pressure, futhi zithuthukise ukuqina kwe-arterial uma kuqhathaniswa neqembu lokulawula, ngenxa ye-phenolic compounds ne-potassium ehlinzekwa izithelo ezomisiwe.
Isiphi isithelo esomile esilungele isisu?
Ama-prunes ayisizinda somsoco futhi ukungeza ekudleni kwakho kwansuku zonke kungakunikeza insada yezinzuzo zezempilo. Ama-prunes ikakhulukazi aqukethe imisoco nemicu eqinisa impilo yamagciwane amahle, awusizo ekugcineni impilo yokugaya ukudla.
Isiphi isithelo esomile esilungele inhliziyo?
Kodwa abanye bangase babe nezakhi eziningi ezithinta inhliziyo kunezinye. Isibonelo, ama-walnuts aqukethe inani elikhulu lama-omega-3 fatty acids. Ama-alimondi, amantongomane e-macadamia, ama-hazelnuts nama-pecans nawo abonakala enempilo yenhliziyo. Kanjalo namantongomane - nakuba ngokwezobuchwepheshe engewona amantongomane, kodwa ama-legume, njengobhontshisi.
Ingabe uphayinaphu omisiwe ukulungele?
Uphayinaphu omisiwe ungumthombo omuhle we-calcium, i-potassium, i-manganese, i-fiber, kanye namavithamini A, B no-C. Uwusizo kakhulu futhi ukuvimbela umdlavuza ngoba une-fluoride.
Ingabe ama-apula omisiwe akulungele?
Ama-apula aphelelwe amanzi futhi ahlinzeka ngomthombo wamavithamini azuzisa impilo yakho. Ama-apula aqukethe amanani amancane kakhulu amanye amavithamini C no-A, imisoco emibili egcina isikhumba namathambo akho eqinile futhi enempilo. Aqukethe amavithamini B amaningana, asekela ngokuhlanganyela umzimba wakho futhi ondle isibindi sakho nesikhumba.
Ingabe ama-raisin alungile kuwe?
Ucwaningo lubonisa ukuthi omisiwe angehlisa amathuba okuba nesifo senhliziyo ngokunciphisa umfutho wegazi noshukela. I-fiber emvinini omisiwe isebenza ukwehlisa i-cholesterol yakho ye-LDL (embi), enciphisa ukucindezelwa kwenhliziyo yakho. Ama-raisin nawo angumthombo omuhle we-potassium.
Kwenzekani uma sidla izithelo ezomile ngaphandle kokucwiliswa?
Isizathu salokhu ukuthi kukholelwa ukuthi i-omega-3 fatty acids enempilo iyabhujiswa lapho icwilisiwe, okunciphisa amandla abo okudla okunomsoco. Ngaphandle kwalokho, ezinye izakhamzimba zikhona ezithelweni ezomile, njenge-vitamin-E ne-carotenoids. Ezibhujiswa ekucwiliseni izithelo ezomile. Ngakho ukudla izithelo ezomile ezingaphekiwe kunenzuzo enkulu.
Ingabe izithelo ezomile zingadla isisu esingenalutho?
Ayikho imingcele yokuthi izithelo ezomile zingadliwa nini. Zinempilo ngokuphelele futhi zihlangabezana nezidingo zamavithamini namaminerali omzimba.
Kwenzekani uma sidla izithelo ezomile ebusuku?
Ifayibha ephezulu, okuqukethwe kwamanzi aphansi esithelweni esomisiwe kungabangela izinkinga zokugaya ukudla, okuhlanganisa igesi nokuminyana ebusuku. Isigebengu i-sorbitol, isiphuzo esimnandi esitholakala ezithelweni ezomisiwe, okuhlanganisa omisiwe nama-prunes, okungabangela ukuqunjelwa kwesisu kanye ne-flatulence, ikakhulukazi uma idliwa ngobuningi obukhulu. Sula!
