I-Almash ngokukhuluphalisa ulwazi lwami
Kuyaziwa ukuthi i-mash ingaba yisinqumo esithandwayo kulabo abafuna ukuzuza isisindo nokwandisa amazinga emisipha.
Lapha sizokhuluma ngesipiliyoni somuntu siqu ngobhontshisi wemung ukuze ukhuluphale kanye nomthelela onawo emzimbeni.
- Ngaqala uhambo lwami nge-mash for fattening ngemva kokuncoma okuvela kumngane oseduze.
Nganginesifiso sokukhuluphala nokwandisa izinga lomsipha emzimbeni wami, futhi i-mash yayibonakala iyisinqumo esihle. - Ngangisebenzisa ubhontshisi we-mung njengesidlo sangemva kokujima futhi ngezinye izikhathi njengokudla okuyinhloko phakathi nosuku.
Ngangivame ukulandela umthamo onconyiwe ephaketheni futhi ngiwufake ebisini lwe-skim noma ushokoledi owuketshezi ukuze ngiwenze ube mnandi kakhulu. - Ngemva kwesikhathi esifushane sokusetshenziswa, ngabona umsebenzi omningi emzimbeni wami kanye nokwanda kwesifiso sokudla.
Kwaba nokukhula kancane kancane kwesisindo sami nokwanda okuphawulekayo kobukhulu bemisipha.
Kuphinde kwanginika umthombo osheshayo nolula wamaprotheni lapho kungakabi isikhathi sokudla ukudla okugcwele. - Naphezu kwezinzuzo ezingenhla, imiphumela emibi engaba khona akufanele ishaywe indiva.
Kimina, inkinga enkulu kwakuwukuqunjelwa kanye ne-intestinal colic.
Imiphumela engemihle ingahluka kumuntu nomuntu futhi incike ekubekezeleleni komzimba ezingxenyeni ezisebenzayo ku-mung. - Nakuba ubhontshisi ubhontshisi unezinzuzo eziphawulekayo, ukuthembela ngokuphelele kubhontshisi kabhontshisi ukuze ukhuluphaliswe akuyona inketho enempilo yesikhathi eside.
Kungcono ukudla izinhlobonhlobo zokudla okunempilo, okunamaprotheni amaningi njengenyama, inhlanzi, imidumba, nemifino ukuze uthole ukudla okunomsoco.
Ingabe i-mash ikhuluphala ngokushesha?
Ubhontshisi we-mung unomsoco ophezulu, njengoba uqukethe amaprotheni, amafutha, ama-carbohydrates, nemicu ebalulekile.
Abanye baye baqaphela ukuthi ukudla ubhontshisi omningi kungaholela ekwandeni kwama-kilojoule kanjalo nesisindo somzimba.
Uma udla inani elikhulu likabhontshisi we-mung ngaphandle kokucabangela izimpikiswano zokudla okunempilo, lokhu kungase kube nomthelela ekuzuzeni isisindo.
Isihluthulelo esibalulekile ukugcina ibhalansi yokudla okunomsoco futhi ulandele ukudla okulinganiselayo okubandakanya amaqembu okudla ahlukahlukene.
Ngakolunye uhlangothi, ucwaningo lubonisa ukuthi ukudla isilinganiso esilinganiselwe sikabhontshisi we-mung, njengengxenye yokudla okunempilo, kungaba nomthelela ekwandiseni izinga lokuvutha kwamandla emzimbeni.
Ubhontshisi we-mung uqukethe izithako ezingaba nomthelela ekuthuthukiseni imetabolism kanye nokushiswa kwamafutha.
Usayizi wokuphakelwa wobhontshisi wemung odliwe ubalulekile.
Ukudla inani elikhulu lokudla okunama-kilojoule amaningi, kungakhathaliseki uhlobo lwazo, kungase kuholele ekuzuzeni isisindo.
Ngaphezu kwalokho, umphumela wokudla ubhontshisi ukuze uzuze isisindo uncike endleleni olungiswa ngayo kanye nezithako ezixhunywe kuwo.
Uma ilungiselelwe ngezindlela ezidinga ukwengezwa kwebhotela noma amafutha, ingaba nomthelela ekwandeni kwama-calories.
- Kunconywa ukudla ubhontshisi we-mung njengengxenye yokudla okunempilo nokulinganiselayo, nokulawula ubukhulu bengxenye edliwe.
- Kufanele ugweme ukufaka ibhotela noma amafutha amaningi uma ulungisa ubhontshisi.
- Ubhontshisi bomungu ungaxutshwa nemifino kanye namakhambi ukwengeza ukunambitheka nokwandisa inani le-fiber yokudla.
I-mung iqala nini ukusebenza ngokukhuluphala?
- Nakuba abantu abaningi bezibuza ukuthi i-mung ithatha isikhathi esingakanani ukuqala ukusebenza ngokukhuluphala, kufanele kucace ukuthi idinga ukudliwa nsuku zonke isikhathi okungenani esiyizinsuku eziyi-15 ukuze umuntu abone imiphumela ebonakalayo.
- Ubhontshisi bomungu okunye kokudla okungasetshenziswa ukuze ukhuluphale ngempumelelo nangokushesha.
Nakuba abanye abantu bengabona ukwanda kwesisindo sabo phakathi nesikhathi esifushane sokudla ubhontshisi we-mung, kunconywa ukuthi uqhubeke ukuwudla nsuku zonke isikhathi eside kuze kube yilapho kuvela imiphumela emikhulu. - Umphumela wokukhuluphalisa we-mung uvamise ukuqala phakathi nesonto elilodwa kuya kwamabili okusetshenziswa okuvamile.
Kodwa-ke, kufanele uqaphele ukuthi ukuze usebenzise kakhulu imiphumela yesisindo se-mung, kufanele ihlanganiswe nokudla okunempilo kanye nokudla okunomsoco okuqukethe izakhi ezidingekayo. - Ubhontshisi wemung udliwa kangcono njengesobho, futhi ungasetshenziswa ezindleleni eziningi zokupheka.
Ubhontshisi ophekiwe ungafakwa kumasaladi, isobho, nezitsha ezisemaceleni ukuze kwandiswe inani lokudla okunempilo nama-calories. - Ungathola ezinye izindlela zokupheka ezisebenzisa ingxube kabhontshisi we-mung noju ukuze ukhuluphalise, njengoba uju luwumthombo wemvelo kashukela namandla, ngaphezu kwezinye izinzuzo zalo zezempilo.
- Kufanele uthintane nodokotela wakho ngaphambi kokuqala noma yikuphi ukudla okusha noma ukuthatha izithako zokudla okunomsoco, kuhlanganise nobhontshisi we-mung, ikakhulukazi uma unezinkinga zempilo noma ukukhathazeka.
- Ubhontshisi we-mung uwukwengezwa okuhle kakhulu ekudleni kwalabo abafuna ukukhuluphala ngendlela enempilo.
Kumele kube nokuzibophezela ukuthi uzoyidla nsuku zonke futhi uyixube nokunye ukudla okunomsoco ukuze uthole okuningi ku-pho.
Ingabe ubhontshisi bomungu benza izihlathi zikhuluphale?
Akungabazeki ukuthi unemibuzo eminingi mayelana nezinzuzo zikabhontshisi kanye nekhono lawo lokukhuluphalisa izihlathi.
Sizobuyekeza amaqiniso athakazelisayo ngalesi sithako futhi sikunikeze ezinye izingxube nezindlela ezingakusiza ukufeza umgomo wokukhuluphalisa nokukhulisa izihlathi.
- Izinzuzo ze-mash ngokukhuluphalisa:
I-mung bean iqukethe imisoco eminingi enenzuzo efana namaprotheni, i-fibre, amavithamini namaminerali, okwenza ilungele ukukhuluphala ngokwemvelo nangempilo.
Ngaphezu kwalokho, i-mung bean iqukethe iphesenti eliphezulu le-calcium nensimbi, okukhuthaza ukukhula kwamathambo nokugcina igazi elinempilo. - Ingxube kabhontshisi we-mung wokukhuluphalisa izihlathi:
Ungasebenzisa ingxube kabhontshisi we-mung ukuze ukhuluphalise futhi ukhulise izihlathi zakho ngendlela engokwemvelo.
Okufanele ukwenze ukugaya kahle ubhontshisi bese uwahlanganisa noju.
Kunconywa ukuthi udle isipuni sale ngxube nsuku zonke, esiswini esingenalutho.
Kufanele kuqhutshekwe isikhathi esithile ukuze uthole imiphumela oyifunayo. - Ezinye izindlela zokukhuluphalisa izihlathi:
Ngaphezu kokusebenzisa ingxube kabhontshisi we-mung, ungasebenzisa ezinye izindlela zokukhuluphalisa izihlathi:- Ukubhucunga ubuso: Hlanza ubuso bakho nezihlathi ngokunyakazisa isiyingi okulula imizuzu eyi-10-15 nsuku zonke.
Kunconywa ukusebenzisa amafutha kakhukhunathi noma amafutha e-lavender flower. - Ukuzivocavoca kwezihlathi: Sebenzisa imisipha yesihlathi sakho kanye nemishini yomlomo ngokuphinda umnyakazo wokukhukhumeza nokumunca imizuzu eyi-10 nsuku zonke.
- Yidla ukudla okugcwele amaprotheni: Kunconywa ukudla amaprotheni anempilo njengenyama eyosiwe, inhlanzi, i-tahini, nemifino, njengoba lezi zinto zithuthukisa ukwakheka kwemisipha futhi zisiza ekukhuluphaliseni izihlathi.
- Ukubhucunga ubuso: Hlanza ubuso bakho nezihlathi ngokunyakazisa isiyingi okulula imizuzu eyi-10-15 nsuku zonke.
- Ukudla okunomsoco nokuzivocavoca umzimba:
Ukuthola ukulinganisela phakathi kokudla okunomsoco nokuzivocavoca kubalulekile ukuze kuzuzwe imiphumela eyanelisayo ekukhuluphaliseni izihlathi.
Kufanele udle inani elanele lezithelo, imifino, nokusanhlamvu, ngaphezu kokugwema ukudla okunothe ngamafutha agcwele kanye noshukela oweqile.
Ngaphezu kwalokho, yenza izivivinyo ezifanele zokwandisa imisipha endaweni yesihlathi.
Ingabe ukuhamba kwandisa usayizi wezinqe nesifuba?
Ukuze ufunde mayelana nezinzuzo zikabhontshisi we-mung nokuthi uyasiza ngempela yini ekwandiseni izinqe nesifuba, sikunikeza lolu hlu olunemininingwane:
- Kunothe ngemisoco: Ubhontshisi uqukethe imisoco ehlukahlukene enenzuzo, okuhlanganisa amaprotheni, ifayibha, amavithamini namaminerali.
Ukusebenzisa inani elanele lezakhamzimba kungase kubambe iqhaza ekuthuthukiseni ukunwebeka nokuma kwesikhumba. - Izithako zemvelo ezizuzisayo: Ubhontshisi we-mung uqukethe ushukela wemvelo kanye namafutha acid anempilo, futhi lezi zithako zingase zibe nomthelela ekwandiseni ngokuphawulekayo ubukhulu bezinqe nesifuba.
- Ucwaningo olulinganiselwe: Nokho, ucwaningo lwesayensi olutholakalayo ngokusebenza kahle kukabhontshisi kabhontshisi ekwandiseni izinqe nesifuba lusalinganiselwe.
Alukho ucwaningo olwanele olwenziwe ukuze kuqinisekiswe ngokuqinisekile le nzuzo okwamanje. - Okuhlangenwe nakho kwabesifazane kanye nobufakazi: Abanye besifazane babelane ngolwazi lwabo ngokusebenzisa ama-pads ukukhulisa izinqe namabele.
Kuye kwaboniswa ukuthi kwezinye izimo lesi sifiso siye sagcwaliseka, kodwa lobu bufakazi abunakubhekwa njengobufakazi obuphelele besayensi.
Ngakho-ke, kungcono ukubonana nochwepheshe wezokudla ngaphambi kokuqala noma yikuphi ukudla okusha ukuze ukhulise izinqe namabele.
Uchwepheshe wezokudla angase akwazi ukukunikeza iseluleko esiqondene nawe esifanelana nezidingo zakho zezempilo.
Kuyaphawuleka ukuthi ayikho indlela yomlingo yokukhulisa izinqe nesifuba.
Ngaphezu kokusetshenziswa kukabhontshisi, kuyanconywa futhi ukuthi uphile impilo enempilo evamile ehlanganisa ukuvivinya umzimba okuhlosiwe, ukudla okunomsoco, nokunakekela komuntu siqu.
Ingabe i-mash egayiwe enobisi iyakhuluphalisa?
Kuyaziwa ukuthi ubhontshisi unezinzuzo eziningi zezempilo, okuhlanganisa ukukhuluphala nokuqinisa amathambo.
Kusanda kuzwakala ukuthi ukudla isipuni sikabhontshisi ogayiwe ngenkomishi yobisi ekuseni nakusihlwa kungaba nomthelela ekukhuleni kwesisindo.
Nazi ezinye izindlela zokupheka ezingalungiswa kusetshenziswa ubhontshisi wemung:
1- Hlanganisa ubhontshisi nobisi:
Le ngxube iqukethe ukuxuba isipuni sikabhontshisi we-mung ogayiwe nenkomishi yobisi.
Kunconywa ukuthatha ekuseni nakusihlwa.
Le ngxube kukholakala ukuthi yandisa isisindo somzimba.
2- Ingxube kabhontshisi, ibhotela kanye nezinsuku:
Kungcono ukuhlanganisa izipuni ezinhlanu zikabhontshisi we-mung emhlabathini nesiqephu sebhotela kanye nenani lamadethi aqoshiwe noma i-ajwa.
Le ngxube ingasiza nasekuzuzeni isisindo.
3- Ingxube kabhontshisi we-mung ne-yogurt:
Le ngxube ihlanganisa ukuxuba inani elanele likabhontshisi we-mung emhlabathini nenkomishi yeyogathi engenashukela.
Hlanganisa kahle lezi zithako ezimbili bese uthatha inkomishi eyodwa yale ngxube nsuku zonke.
Ingabe i-mash ivula isifiso sokudla?
Uma ufuna ukudla okuvuselela isifiso sakho sokudla, i-mung bean iyisinqumo esihle kakhulu.
Le legume edumile inezinzuzo eziningi zezempilo nezomsoco, ngaphezu kwamandla ayo okuvuselela isifiso sokudla nokukhulisa isifuba, ngoba isiza ngalokhu okulandelayo:
- Khulisa isifiso sokudla futhi wandise ukudla:
Ubhontshisi we-mung ungomunye wemikhiqizo yokudla eyaziwa ngokusebenza kahle ekuvuseleleni isifiso sokudla.
Ukwengeza ubhontshisi ekudleni kwakho kwansuku zonke kungakusiza ukwandisa inani lokudla okudlayo futhi ngaleyo ndlela ukhulise isisindo sakho.
Kuyatuswa futhi ukwengeza izingcezu zedethi eqoshiwe kubhontshisi we-mung ukuze kwakhiwe ingxube ephumelelayo ukuze kuvuse isifiso sokudla ngokuphumelelayo. - Inani eliphezulu lokudla okunomsoco:
Ubhontshisi wemungu uqukethe izinhlobonhlobo zamavithamini namaminerali abalulekile empilweni yomuntu.
Iqukethe i-fiber yokudla esiza ukulawula inqubo yokugaya futhi ikwenze uzizwe ugcwele, ngaphezu kwenani elihle lamaprotheni nama-carbohydrates.
Lokhu kudla okunomsoco okuphezulu kwenza ubhontshisi wemung ube yisinqumo esifanele sokuzuza isisindo ngendlela enempilo. - Iwusizo ezinganeni:
Abanye bangase bazibuze ukuthi lo mshini uzifanele izingane noma cha.
Impendulo ithi yebo, i-mung bean ilungele izingane futhi.
Ukudla ubhontshisi kuyingxenye enhle yokudla okunomsoco kwezingane, njengoba kuthuthukisa ukukhula nokuthuthuka kwazo okunempilo.
Ubhontshisi bomungu uwumthombo omuhle wamaprotheni namaminerali adingekayo ekukhuleni okunempilo kwezingane. - Isiza ukwelapha ubuncane:
Uma ufuna indlela yokuzuza isisindo futhi welaphe ukuzaca, ukudla ubhontshisi we-mung bean kungenye yezinketho ezikhethwayo.
Iqukethe izithako ezifaka isandla ekuzuzeni isisindo ngokushesha, futhi ingasiza ekwelapheni ubuncane.
Ngakho-ke, kunconywa ukuthi wengeze ubhontshisi ekudleni kwakho kwansuku zonke ukuze ukhulise isisindo sakho ngendlela enempilo nengokwemvelo. - Kulula ukulungiselela:
Uma ufuna izindlela eziningi zokusebenzisa i-mash ekudleni kwakho, ungakhathazeki.
Ungasebenzisa ubhontshisi we-mung ukulungisa amasobho nezitsha ezihlukahlukene.
Vele ubilise ubhontshisi wemung kuze kube uthenda, bese uwulungisa ngendlela othanda ngayo.
Ungasesha izindlela zokupheka ezihlukahlukene zokusebenzisa ubhontshisi we-mung ekuphekeni ukuze usebenzise izinzuzo zawo ngokugcwele.
Ingabe i-mash ene-fenugreek iyakhuluphala?
- Ubhontshisi bomungu wukudla okunothe ngamaprotheni nefiber.
Iqukethe amavithamini namaminerali abalulekile njenge-vitamin B6, insimbi, i-magnesium ne-zinc.
Lokhu kudla okucebile kusiza ekuzizweni ugcwele futhi ugcine ukugaya okunempilo. - I-Fenugreek yaziwa ngezinzuzo zayo eziningi zezempilo.
Iqukethe i-fiber encibilikayo, enomthelela ekwehliseni i-cholesterol, ithuthukise ukugaya, futhi ilawule amazinga kashukela egazini.
Futhi ziwumthombo omuhle we-magnesium, insimbi, namavithamini A, C, no-E. - Isisindo sincike ebhalansi phakathi kwamakholori asetshenzisiwe namakhalori asetshenzisiwe.
Uma udla ama-calories amaningi kunalokho okudingwa umzimba wakho, cishe uzokhuluphala.
Ngokuphambene, uma udla ama-calories ambalwa kunesidingo somzimba wakho, ungase ulahlekelwe isisindo.
Lokhu angeke kwenzeke ngokudla ukudla kuphela. - Ukuphuza i-mung bean nge-fenugreek akubangeli ukukhuluphala ngokujwayelekile.
Uma zidliwa ngokulinganisela futhi njengengxenye yokudla okunomsoco, zingaba ingxenye enempilo yokudla kwakho.
Nokho, izici ezimbalwa okufanele zicatshangelwe, njengenani lamanye amakhalori owadlayo kanye nezinga lakho elivamile lomsebenzi womzimba.
Usebenzisa i-mop isikhathi esingakanani?
I-mung iyikhambi elinezinto zokwelapha ezinenzuzo empilweni yonke.
Lesi sitshalo sinokusetshenziswa okuningi, okuhlanganisa nokusetshenziswa kwaso ngesikhathi sangemva kokubeletha.
Inkathi yangemva kokubeletha iyinkathi ebalulekile ngemva kokubeletha kowesifazane, njengoba umzimba wesifazane udinga ukululama futhi ugcwalise amandla ayephelelwe ukukhulelwa nokubeletha.
Ubhontshisi we-mung ubhekwa njengenye yezinto ezinhle kakhulu ezinganikezwa owesifazane ngesikhathi sangemuva kokubeletha ngenxa yezinzuzo zawo zokudla okunomsoco nempilo.
Okulandelayo ubude besikhathi sokusetshenziswa kwe-mash ngesikhathi sokubeletha:
- Isikhathi sokuqala: Abanye abantu bathembele ekusebenziseni i-mash kusukela ngosuku lokuqala lokubeletha.
I-spoonful yembewu ye-mung yomhlabathi ingahlanganiswa ne-ground fenugreek, bese i-spoonful yale ngxube ithathwa esiswini esingenalutho ngaphambi kokusetshenziswa.
Ungakwazi futhi ukuhlanganisa isipuni sembewu ye-mung yomhlabathi namanzi amancane afudumele endishini encane bese uyiphuza.
Kungcono ukuyifaka endishini yokugcoba bese ufaka amanzi amancane ashisayo ukuze ifudumale. - Isikhathi sesibili: Uma ufuna ukusebenzisa imbewu ye-mung ekuphekeni, kwanele ukufaka imbewu ye-mung embizeni ngamanzi ashisayo bese ubilisa ibhodwe ngokushisa okuphansi imizuzu engu-20-45, ngaphandle kwesidingo sokucwilisa kusengaphambili.
Ngemva kokuphekwa, ungakwazi ukususa ibhodwe ekushiseni futhi uthele okuphakathi endishini enkulu ozoyisebenzisela ukupheka. - Isikhathi sesithathu: Ungakwazi ukulungiselela isiphuzo sikabhontshisi ngemva kokubeletha ngokubeka imbewu ye-mung endishini bese uthela amanzi ashisayo phezu kwayo, bese uyishiya ukuthi icwiliswe amahora amabili ize ivuthwe.
Ngemuva kwalokho, ungasusa ibhodwe ekushiseni bese wengeza i-coriander, i-mint, ne-dill njengoba uthanda.
Shiya ingxube kuze kube isivivi, khona-ke ungakwazi ukuphuza inani elisukela izinkomishi ezimbili kuya kwezintathu nsuku zonke izinsuku ezingamashumi amabili. - Isikhathi sokugcina: Isiphuzo se-mash esilungisiwe singasetshenziswa esikhathini sesithathu futhi sibekwe esiqandisini, lapho ungaphuza khona inkomishi yaso kabili kuya kathathu ngosuku izinsuku ezingu-3.
Buyini ubungozi bobhontshisi?
- Izinkinga ze-Gastrointestinal:
Njengeminye imidumba, i-mung iqukethe inani eliphezulu le-fiber, engase ibangele izinkinga zokugaya ukudla njengokuqunjelwa, igesi, nesifo sohudo.
Ngakho-ke, kunconywa ukuthi uyisebenzise ngenani elilinganiselwe futhi uyilungiselele kahle ukugwema lezi zinkinga. - Umthelela ekukhiqizeni kabusha:
Ubhontshisi we-mung ungathinta ukuzala futhi andise ukuvela kwezinkinga kulesi sici.
Kwabesifazane, ukudla i-mung kungase kuholele ekungavungeni kahle kwamaqanda, kuyilapho kungase kuthinte izinga lesidoda samadoda.
Ngakho-ke, kunconywa ukuba ugweme ukudla ubhontshisi we-mung ngobuningi ukuze ugcine amandla ocansi kanye nekhwalithi yezilwane. - Ukukhuluphala nokukhuluphala ngokweqile:
Ubhontshisi we-mung uqukethe iphesenti eliphezulu lesitashi nama-calories, okubangela ukukhuluphala kanye nethuba lokukhuluphala.
Ngakho-ke, ubhontshisi be-mung beans kufanele udliwe ngobuningi obuphakathi futhi ngaphakathi kokudla okulinganiselayo ukuze ugcine isisindo esifanele. - Amagciwane ayingozi angakhula:
Uma ama-mung beans engahlanjululwa kahle noma ekhuliswe ngendlela efanele, amagciwane ayingozi njenge-salmonella ne-E. coli angase akhule emathunjini.
Ngakho-ke, kufanele uqiniseke ukuthi uthenga futhi ulungisa ubhontshisi be-mung emithonjeni ethembekile futhi ugweme ukuwadla uma enephunga elingekho ngokwemvelo noma ukunambitheka okungamukeleki. - Ukuzwela kwesikhumba:
Abanye abantu bangase bangezwani nobhontshisi we-mung, okubangela izimpawu ezinjengokulunywa, i-eczema, nokuphelelwa umoya.
Ngakho-ke, kufanele ugweme ukudla ubhontshisi we-mung uma uhlushwa yilokhu okungezwani komzimba.
Yiziphi izinzuzo ze-mash kwabesifazane?
Ubhontshisi we-mung ungenye yezitshalo ezizuzisa kakhulu kwabesifazane.
Inothile ngezakhi ezibalulekile ezifana namavithamini A, B, C, E, okusansimbi namaprotheni, okwenza kube nenzuzo kakhulu empilweni yabesifazane.
Ubhontshisi we-mung nawo usiza ukuqinisa amasosha omzimba futhi uthuthukise imisebenzi yokugaya ukudla.
Akukhona lokho kuphela, kodwa ubhontshisi we-mung uqukethe izinto ezilwa ne-antioxidant ezisiza ukulwa nemiphumela eyingozi yama-radicals mahhala futhi zinikeze isikhumba ukukhanya okunempilo.
Ngaphezu kwalokho, i-mung bean iqukethe izinhlanganisela ezinciphisa umfutho wegazi futhi zithuthukise impilo yenhliziyo.
Sengiphetha, kufaka phakathi ubhontshisi ekudleni kwansuku zonke kowesifazane kuzothuthukisa impilo yakhe yonke futhi kumnikeze izinzuzo eziningi zezempilo ezimangalisayo.
Ngiwenza kanjani ubhontshisi ngobisi?
- 1 inkomishi yembewu ye-mung
- 4 izinkomishi zamanzi
- 2 izinkomishi zobisi
- 4 wezipuni ushukela (uyazikhethela)
- Ingcosana yesinamoni (uma uthanda)
- I-vanilla encane (uma uthanda)
Indlela yokulungisa ubhontshisi we-mung ngobisi:
- Geza imbewu ye-mung kahle ngaphansi kwamanzi agobhozayo ukuze ukhiphe ukungcola nokungcola.
- Faka imbewu ye-mung endishini, uyimboze ngamanzi bese uyishiya ukuze ihlale amahora angu-8-10.
- Ngemva kokucwiliswa emanzini, khipha imbewu ye-mung bese uyibeka endishini ehlanzekile.
- Ebhodweni phezu kokushisa okuphakathi, faka ubisi namanzi futhi ukushisise kuze kufike iphuzu abilayo.
- Ngemva kokubilisa, engeza imbewu ye-mung ekhanyiwe obisini nasemanzini.
- Hlanganisa kahle ingxube kuze kube yilapho i-mash ihlanganiswa noketshezi.
- Shiya ingxube emlilweni imizuzu engu-15-20, uvuselela njalo, kuze kube yilapho ubhontshisi we-mung usuphekwe futhi ube nokuvumelana okunokhilimu.
- Uma ufuna ukufaka ushukela, wungeze ugovuze uze uncibilike ngokuphelele.
- Uma ufuna ukufaka isinamoni noma i-vanilla, yengeze futhi uhlanganise kahle.
- Vala ukushisa futhi uvumele ingxube iphole kancane ngaphambi kokuyiphakela.
- Khonza ubhontshisi we-mung ngobisi ekuphakeleni izinkomishi futhi uhlobise njengoba uthanda, njengokufafaza kwesinamoni noma izingcezu zezithelo.
Ingabe i-mash iyawaqinisa amathambo?
Ubhontshisi wemungu unezinzuzo eziningi zezempilo emathanjeni ngoba enza lokhu okulandelayo:
- Ukwandisa ukumuncwa kwe-calcium:
Ubhontshisi we-mung uqukethe iphesenti eliphezulu le-phosphorus, okwenza kubaluleke ukwakheka kwamathambo kanye nobulukhuni.
Ubhontshisi be-mung usiza ukwandisa ukumuncwa kwe-calcium ekudleni, futhi lokhu kudlala indima ebalulekile ekuqiniseni amathambo. - Thuthukisa ukuminyana kwamathambo:
Izakhiwo zikabhontshisi we-mung zisebenza kahle ukwandisa futhi zithuthukise ukuminyana kwamathambo.
Ukudla ubhontshisi we-mung njalo kungasiza ekwandiseni amathambo futhi kunciphise ukuqina kwamathambo, ikakhulukazi uma kuhlanganiswa nokudla okunempilo. - Izinzuzo ze-Vitamin D ne-Vitamin K:
I-mung bean iqukethe uvithamini D, okhuthaza umzimba ukuba ubambe i-calcium ngokuphumelelayo, futhi lokhu kuthuthukisa ukwakheka kwamathambo nokuba lukhuni.
Ngaphezu kwalokho, i-vitamin K ekubhontshisi we-mung isiza ukuvikela ezifweni zokuguga ezithinta amathambo. - Ukwesekwa kwempilo yokugaya:
Imbewu yomungu iqukethe i-folate, i-calcium, novithamini K, futhi lezi zakhi ezikuyo zisiza ukuqinisa nokugcina amathambo ezinganeni, ikakhulukazi lapho zisanda kukhula. - Umnikelo we-calcium:
Asikwazi ukuyikhohlwa indima ye-calcium etholakala kubhontshisi we-mung ekuqiniseni amathambo nokwandisa ukuminyana kwawo.
Ucwaningo lwesayensi luye lwafakazela ukuthi okuqukethwe kwe-calcium kubhontshisi kabhontshisi kunomthelela omkhulu ekuvimbeleni ukukhumuzeka kwamathambo.
