Emma Miller
Ukhukhamba kukhona kuwo wonke amatafula cishe unyaka wonke. Kodwa le mifino emnandi nenempilo akufanele neze idliwe nomunye umkhiqizo odumile.
Ukhukhamba uzuze uthando lwabo bonke omama bezindlu ngenxa yokunambitheka kwabo okuqabulayo kanye nokuqukethwe kwekhalori ephansi. Le mifino inomphumela onenzuzo emzimbeni, ikhuthaza ukulahlekelwa isisindo, isiza ukuqeda ubuthi, futhi inenani lezinye izinto eziwusizo. Kodwa konke lokhu kuba yize uma uhlanganisa ukhukhamba nokunye ukudla ngendlela engafanele.
Yiziphi izinzuzo ukhukhamba?
I-fiber equkethwe kukhukhamba ithuthukisa i-peristalsis ye-gastrointestinal tract, isiza ukuqeda ubuthi, ijwayele ukusebenza kwamathumbu, isiza ukuvimbela ukuqunjelwa, futhi inciphisa isisindo.
I-silicon yenza izinwele zibe bushelelezi nezinzipho ziqine futhi zicwebezele. Isibabule sisheshisa ukukhula kwezinwele. I-fiber yokudla, i-potassium, ne-magnesium equkethwe kule mifino ilawula umfutho wegazi futhi ivimbele ukukhula komfutho wegazi ophezulu.
I-Vitamin B1 inomphumela onenzuzo ebuchosheni nasesimisweni sezinzwa, esinomphumela wokupholisa futhi esiza ukwelapha ukuqwasha. Ukhukhamba kuyindlela enhle yokuhlanza umzimba. Basiza ukunciphisa isisindo, banciphise ubuthi futhi bavimbele ukugcinwa komchamo.
Ukhukhamba ucebile ngamavithamini ahlukahlukene kanye nezakhi zomzimba ezinhle esikhumbeni futhi zisiza ukubambezela inqubo yokuguga. Ukhukhamba aqukethe i-vitamin C, ehlinzeka ngomphumela omhlophe. Uma ufuna ukukhanyisa amabala obudala ebusweni bakho, yenza imaski yekhukhamba futhi udle ukhukhamba kusihlwa.
Yini ongayihlanganisa namakhukhamba
Ukhukhamba akufanele neze udliwe namakinati. Ukudla lokhu kudla ndawonye kuzodala isifo sohudo, ukungaphatheki kahle kwesisu, nokunye ukusabela okungekuhle emgudwini wamathumbu. Ngakho-ke, kunconywa ukuthatha ikhefu ihora phakathi kokudla le mikhiqizo.
Ngesikhathi esifanayo, amantongomane nawo anezindawo eziningi eziwusizo. Iqukethe i-unsaturated fatty acids, i-fibre yokudla, futhi ayikho i-cholesterol. Ngaphezu kwalokho, inomphumela oqinile wokulwa nokuguga nokunika amandla.
