Izinzuzo zesibindi sezimvu
Isibindi sezimvu singenye yokudla okunothe ngemisoco ebalulekile enomthelela ekuthuthukiseni impilo nasekuthuthukiseni imisebenzi yomzimba.
Ukudla isibindi sezimvu kubalulekile ukuze uthole izinzuzo eziningi zezempilo.
Isibindi sezimvu siqukethe amaphesenti aphezulu amavithamini, okuhlanganisa uvithamini B12, odlala indima ebalulekile ekuthuthukiseni ukusebenza kwamangqamuzana nokwakheka kwegazi elibomvu, okunomthelela ekuvimbeleni ukuntuleka kwegazi nokuthuthukisa amandla egazi.
Ngakho-ke, ukudla isibindi sezimvu kungaba nendima ephumelelayo ekwelapheni i-anemia enzima.
Ngaphezu kwalokho, isibindi sezimvu sinephesenti eliphezulu lensimbi, okuyisakhi esibalulekile esinomthelela ekuthuthukiseni ukumiswa kwenduku ngesikhathi sokuya ocansini.
Ngakho-ke, ukudla isibindi sezimvu kubhekwa njengenye yezindlela eziphumelelayo zokuthuthukisa ukusebenza kocansi.
Izinzuzo zezempilo zesibindi sezimvu azigcini nje kuphela kulokhu, kodwa futhi zidlulele ekugcineni impilo yamehlo.
Isibindi sezimvu siqukethe izakhamzimba ezinciphisa ukusonteka kombono futhi zivikele namehlo.
Ngaphezu kwalokho, isibindi sezimvu sinezinye izakhi eziningi ezibalulekile, njengamaprotheni, amanye amavithamini, amaminerali nama- amino acid.
Ngakho-ke, ukudla isibindi sezimvu kunomthelela ekuqiniseni amasosha omzimba, kuthuthukise impilo yesimiso sezinzwa, futhi kusekele ukukhula okunempilo.
Ngakho-ke, kungcono ukudla isibindi sezimvu njengengxenye yokudla okulinganiselayo, ukuze uzuze ezinzuzweni eziningi zezempilo ezinikezayo.
Kodwa-ke, kufanele idliwe ngokulinganisela, futhi ngokubonisana nesazi sokudla okunempilo, ukugcina impilo yomzimba futhi isebenzise ngokugcwele izinzuzo ezishiwo.
Yikuphi okungcono, isibindi senkomo noma semvu?
Isibindi sithathwa njengengxenye ebalulekile yamasosha omzimba, ngenxa yokuthi sinezinc, esekela impilo yamasosha omzimba.
Ngaphezu kwalokho, izimvu nesibindi senkomo ziyimithombo ecebile yamaprotheni, njengoba iqukethe inani elikhulu lamaprotheni adingekayo emzimbeni.
Izibindi ezimbili ziyehluka ngombala, isibindi semvu simnyama futhi sinsundu ngombala, kanti isibindi senyama yenkomo siyakhanya futhi silula ngombala.
Ngakolunye uhlangothi, isibindi sezimvu siwumthombo omuhle wensimbi, amaprotheni namavithamini, kuyilapho isibindi senkukhu sinensimbi encane, amaprotheni namavithamini.
UDkt Berg uveza ukuthi isibindi senkomo nesemvu sinomsoco uma siqhathaniswa nezinkukhu.
Ngaphezu kwalokho, isibindi sezimvu singcono kunenkukhu ngoba sinamaprotheni, insimbi namavithamini amaningi.
Ngakolunye uhlangothi, isibindi senkukhu kulula ukugaya, okuqinisekisa ukuthi umama akahlushwa yinoma yikuphi ukuphazamiseka kokugaya.
Isibindi senkukhu siqukethe nenani eliphansi le-cholesterol uma kuqhathaniswa nesibindi senyama yenkomo.
Kuyaphawuleka ukuthi ukukhetha inyama yenkomo noma isibindi semvu kuncike kulokho umuntu akuthandayo kanye nezidingo zakhe, njengoba zombili izinhlobo zihlinzeka ngezinzuzo eziningi zezempilo.
Nakuba isibindi senyama yenkomo sivame ukutholakala kalula futhi sivame kakhulu, isibindi sezimvu sinenani eliphakeme lokudla okunempilo ngoba siqukethe amaprotheni namavithamini amaningi.
Ukukhetha phakathi kwesibindi senyama yenkomo nesibindi sezimvu kuncike kulokho umuntu akuthandayo kanye nezidingo zempilo.
Kunconywa ukuba ulandele ukudla okulinganiselayo okuhlanganisa imithombo ehlukahlukene yamaprotheni namavithamini ukuhlangabezana nezidingo zansuku zonke zomzimba.
Ingabe isibindi sezimvu sicebile ngensimbi?
Isibindi sezimvu sinephesenti eliphezulu lensimbi.
Iwumthombo omkhulu wensimbi nezinye izakhi ezibalulekile emzimbeni.
Ukusetshenziswa kwesibindi sezimvu kunomthelela ekwenzeni ngcono impilo yenhliziyo nokwandisa izinga le-hemoglobin egazini.
Isibindi sezimvu sibuye sibe ne-folic acid, i-chromium, ithusi, ne-zinc, okuyinzuzo emzimbeni.
Kungcono ukudla isibindi njalo, njengoba isibindi sezimvu sicebile ngamavithamini namaminerali abalulekile njengensimbi, i-phosphorus, i-zinc nethusi.
Ucwaningo luye lwabonisa nokuthi isibindi sezimvu singase sibe usizo ekwelapheni i-anemia, ngenxa yokuqukethwe kwensimbi ephezulu.
Ngaphezu kwalokho, isibindi siyinqolobane ebalulekile yensimbi emzimbeni, okwenza kube omunye wemithombo ecebile kakhulu yalesi sakhi.
Nokho, qaphela ukuthi ukusetshenziswa ngokweqile kwesibindi kungaba yingozi.
Kuye kwafakazelwa ukuthi ubuthi obubangelwa ukudla ngokweqile kwe-vitamin A bungenzeka.
Ngakho-ke, kunconywa ukudla isibindi ngokunengqondo futhi ngokusekelwe esincomweni sodokotela.
Ngokuvamile, isibindi siwumthombo omuhle we-iron, okwenza ifanele iziguli ezine-anemia.
Inomthelela ekukhiqizweni kwe-hemoglobin egazini kanye ne-myoglobin emisipha.
Ucwaningo luye lwabonisa ukuthi isibindi senkukhu singase sibe namandla amakhulu okwelapha i-anemia futhi sinciphise ingozi yokuyihlakulela, ngoba iqukethe iphesenti eliphezulu lensimbi.
Kuyaphawuleka ukuthi isibindi sesilwane siqukethe ithusi, amavithamini B, kanye novithamini A.
Ngakho-ke, ukufaka isibindi ekudleni okulinganiselayo kungase kube nezinzuzo eziningi empilweni yomuntu.
Kodwa-ke, kufanele kukhunjulwe ukuthi abanye abantu bangase babe nokusabela okuhlukile komuntu ngamunye ekusetshenzisweni kwesibindi futhi bangase babhekane nezinkinga zempilo ezingase zibe khona.
Ngakho-ke, kufanele uthintane nodokotela noma isazi sokudla okunempilo ngaphambi kokwethula noma yiluphi ushintsho ekudleni kwakho.
Kumele ugcine ibhalansi nokulinganisela ekudleni kwesibindi sezimvu futhi usifake phakathi kokudla okunempilo ukuze uzuze izinzuzo zayo eziningi zokudla okunomsoco.
Ingabe isibindi sezimvu sinamaprotheni?
Isibindi sezimvu siwumthombo omuhle wamaprotheni.
Amaprotheni esibindi sezimvu aphakeme kakhulu, njengoba amagremu angu-100 aqukethe cishe amagremu angu-20 amaprotheni.
Lokhu kukwenza kube ukukhetha okuhle kokuhlangabezana nezidingo zakho zansuku zonke zamaphrotheni.
Isibindi senkukhu siwumthombo onempilo wamaprotheni, njengoba wonke amagremu angu-100 aqukethe cishe amagremu angu-20 amaprotheni.
Kodwa-ke, kungcono ukudla isibindi sezimvu ngenxa yokuphepha kwaso kanye nokuntula ukuchayeka kumahomoni angaba khona esibindini senkukhu.
Ngaphezu kwalokho, isibindi sezimvu sinenani lezakhi ezibalulekile ngaphezu kwamaprotheni.
Iwumthombo ocebile wamavithamini namaminerali adingwa umzimba.
Amagremu ayi-100 esibindi sezimvu aqukethe 13 mg kavithamini C, 11080 mg kavithamini A, 9 mg wensimbi, kanye nama-230 mg we-potassium.
Ngokuqondene nezinye izakhamzimba esibindini sezimvu, wonke amagremu angu-100 aqukethe amagremu angu-5 wamafutha kanye namagremu angu-1.8 wama-carbohydrate.
Ngakho-ke, kunemiphumela emihle empilweni yomzimba kanye nokusebenza kwemisebenzi eminingi ebalulekile.
Akungabazeki ukuthi isibindi sezimvu siyindlela ewusizo yokwandisa ukusetshenziswa kwamaprotheni ekudleni, ngaphezu kwezinye izinzuzo zayo ezibalulekile zokudla okunomsoco.
Ngakho-ke, kunconywa ukuthi uyifake ekudleni kwansuku zonke ukuze uqinisekise ukuthola amaprotheni nezinye izakhi ezidingekayo ukuze ube nomzimba onempilo.
Iyini imiphumela eyingozi yesibindi sewundlu?
Isibindi sewundlu siwukudla okumnandi okunomsoco.
Kodwa-ke, kunezingozi ezingase zibe khona ekudleni lolu hlobo lwesibindi.
Ake sibheke lo monakalo:
- Okuqukethwe kwe-cholesterol eyengeziwe: Isibindi sewundlu sithathwa njengokudla okucebile ku-cholesterol.
Ngakho-ke, ukudla isibindi ngobuningi kungaholela ekwandeni kwe-cholesterol emzimbeni.
Lokhu kungaba yingozi kubantu abanezinkinga zempilo ezifana nomfutho wegazi ophakeme, isifo senhliziyo nesifo sikashukela. - Izinkinga zokugaya ukudla: Isibindi siqukethe amazinga aphezulu amafutha namaprotheni, futhi lokhu kungaholela ekukhuleni komthwalo ohlelweni lokugaya ukudla.
Abanye abantu bangase bahlupheke ngenxa yezinkinga zokugaya ukudla njengokuqunjelwa kanye negesi ngemva kokudla isibindi sewundlu eliningi. - Umswakama womzimba: Isibindi sinendawo yokumunca amanzi, ngakho ukudla isibindi sezimvu eziningi kungabangela ukulahlekelwa uketshezi emzimbeni.
Lokhu kungase kuholele ekuphelelweni amanzi emzimbeni kanye nokoma. - Amazinga aphezulu e-triglycerides: Isibindi sewundlu sinephesenti eliphezulu lama-triglycerides, uhlobo lwamafutha olungandisa ingozi yesifo senhliziyo nemithambo yegazi.
Kodwa-ke, kufanele kuqashelwe ukuthi lezi zingozi ngokuvamile zisebenza ekudleni isibindi sewundlu esikhulu nesiningi ngokweqile.
Ingadliwa ngamanani aphakathi nendawo njengengxenye yokudla okunempilo nokuhlukahlukene
Kunini lapho isibindi sewundlu singadliwa?
Uma kuziwa empilweni kanye nokuphepha kokudla, isibindi siyisitho esisodwa okufanele sinake ngokukhethekile.
Mayelana nesibindi sewundlu, imibono iyahluka ngokuthi singadliwa nini futhi kufanele sigwenywe.
Kunezimpawu ezithile okufanele zicatshangelwe ukuze kutholakale ukuphepha kwesibindi sewundlu.
Isibonelo, isibindi kufanele singabi namabala amhlophe noma abomvu, futhi kunconywa ukugwema ukuba khona kwama-tubercles noma ukubala ebusweni besibindi.
Ngaphezu kwalokho, izicubu zesibindi kufanele zibe yinto evamile ekuthunjweni futhi zingabi ne-fibrosis.
Uma izimpawu ezingaqondakali zokuphefumula noma zokugaya ukudla noma ukuwohloka kwesibindi okungachazwanga kutholwa, lokhu kungase kubonise ukuba khona kwesifo esifana nesifo sofuba noma ezinye izifo ezithinta impilo yesilwane.
Ngokuvamile, uma isibindi semvu singazibonisi lezi zimpawu futhi isibindi sibonakala siphelele futhi sinempilo, kufanele silungele ukusetshenziswa komuntu.
Nokho, inyama kufanele yelashwe futhi iphekwe ngendlela ehlanzekile ngokuvumelana neziqondiso zezempilo ezigunyaziwe ukuze kuqinisekiswe ukuphepha kwayo ngaphambi kokuba idliwe.
Nokho, imithombo yolwazi ethembekile neqinisekisiwe kufanele kuthenjelwe kuyo lapho kuziwa ekwamukeleni noma ekwenqabeni isibindi sewundlu ukuze lidliwe, njengoba impilo yomuntu siqu nokuphepha kuyinto ehamba phambili uma kuziwa ekulidleni.
Ingabe isibindi siyayelapha i-anemia?
I-anemia ingenye yezifo ezivame kakhulu emhlabeni, futhi ukuxilongwa kwayo kuhlanganisa izinhlobo ezahlukene ze-anemia, kuhlanganise ne-anemia ebangelwa ukuntuleka kwensimbi kanye ne-sickle cell anemia.
I-anemia ibonakala ngokuntuleka kokugeleza kwegazi ezicutshini kanye nokuntuleka kwamangqamuzana abomvu anesibopho sokuthutha umoya-mpilo emzimbeni.
Isibindi siwukudla okuthandwa yiwo wonke umuntu, ikakhulukazi abaseGibhithe.
Ngaphezu kokunambitheka kwaso okumnandi, isibindi siwumthombo ocebile wensimbi edingekayo ekwelapheni i-anemia.
Ukuze welaphe lesi sifo, odokotela bayeluleka ukwandisa ukudla kwesibindi ekudleni ngokuvumelana nanoma iyiphi indlela yokupheka abantu abayithandayo.
Ngaphezu kwalokho, kunconywa ukuthi iziguli ezine-anemia zilandele ukudla okunothe ngokudla okunenzuzo.
Ithanga, amawolintshi, nemifino enamahlamvu inezithako ezinothe ngensimbi, okuyisici esibalulekile ekwelapheni i-anemia.
Ngakho-ke, ukudla lokhu kudla kungaba yingxenye ebalulekile yohlelo lwakho lokwelapha i-anemia.
Ngakolunye uhlangothi, odokotela abangochwepheshe baye baveza izinzuzo zesibindi ngokujwayelekile ekuthuthukiseni impilo yomzimba.
Isibindi siyindlela yokwelapha ephumelelayo yezinkinga zempilo eziningana, ngaphezu kwe-anemia, ngoba iqukethe iqembu lezakhi ezibalulekile.
Kodwa-ke, kunconywa ukuthi uthintane nodokotela onguchwepheshe ukuze uhlole i-anemia futhi unikeze ukwelashwa okufanele esimweni ngasinye.
Odokotela bangabantu abafanelekela ukunikeza iseluleko esidingekayo kanye nemiyalelo efanele yokondleka kokwelapha lesi sifo.
Ngamafuphi, imithombo eminingi yesayensi iqinisekisa ukuthi isibindi sinomthelela ekwelapheni i-anemia, ngenxa yamaphesenti aphezulu ensimbi.
Kodwa-ke, kufanele uthintane nodokotela futhi ulandele izeluleko ezifanele zokudla okunomsoco ukuze uthole ukwelashwa okufanele kakhulu kwesimo somuntu ngamunye.
Ingabe ukudla isibindi kuthinta izinso?
Isibindi sinikeza imisoco eminingi ebalulekile emzimbeni, kodwa muva nje kuye kwaphakama imibuzo eminingi mayelana nomthelela waso empilweni yezinso.
Ukudla isibindi kungase kube yingozi ezinso kwezinye izimo.
Enye yezinkinga ezingase zibe khona kubantu abanezifo ezingamahlalakhona ezifana nesifo sezinso kanye ne-gout ukwanda kokuphuma kwe-uric acid, okuholela ekwakhekeni kwamatshe ezinso, aziwa nangokuthi i-renal colic.
Isibindi, ikakhulukazi isibindi esiphilayo, siqukethe i-purine ephezulu, ekhuthaza ukukhiqizwa kwe-uric acid emzimbeni.
Ngakho-ke, abantu abanezinkinga zezinso bayelulekwa ukuba banciphise ukusetshenziswa kwesibindi nokunye ukudla okune-uric acid.
Ngokusho kodokotela, iziguli ezinesifo sezinso kufanele zidle amaprotheni ngamanani amancane, okungcono abilisiwe, futhi zidle imikhiqizo yobisi olunamafutha amancane.
Kubuye kunconywe ukunciphisa ukusetshenziswa kukasawoti.
Kuyaphawuleka ukuthi isifo sokusha kwesibindi kohlobo C singase sithinte izinso.
I-Hepatitis C ihlotshaniswe nengozi eyengeziwe yokuthuthukisa i-albuminuria kanye nokuhluleka kwezinso.
Ngakolunye uhlangothi, kunenkolelo yokuthi ukwehluleka kwezinso akuthinti ukusebenza kwesibindi, kodwa kungase kube okuphambene njengoba ukungasebenzi kwesibindi kungase kuphazamise ukusebenza kwezinso.
Kwezinye izimo, ukwanda kwesibindi kungase kwenzeke ngenxa yokwehluleka kwezinso.
Ukwehluleka kwesibindi okukhulu kwenzeka lapho isibindi sigcina umonakalo omkhulu futhi silahlekelwa amandla aso okwenza imisebenzi yaso ngendlela efanele.
Izimbangela ezingenzeka zokungasebenzi kahle kwesibindi zihlanganisa ukweqisa izidakamizwa, ubuthi, noma imiphumela engemihle ye-chemotherapy.
Nakuba kukhona idatha etholakalayo ngomphumela wokudla isibindi ezinso, abantu abathintekayo kufanele bathintane nochwepheshe bezokwelapha ngaphambi kokwenza noma yiluphi ushintsho ekudleni kwabo noma balindele umphumela wesibindi empilweni yabo yonke.
Udla kangaki isibindi?
Isibindi sithathwa njengokunye kokudla okuyintandokazi yabantu abaningi, kungakhathaliseki ukuthi bancane noma abadala.
Kukhona futhi amathiphu amaningi wezokwelapha kanye nezincomo mayelana nokudla isibindi ngendlela efanele nangokulinganisela.
Ukudla isibindi kanye ngesonto yilokho odokotela ngokuvamile abakhetha futhi batusa.
Ukulungiselela isibindi ngaphambi kokudla kuyadingeka ukuqinisekisa ubuqotho bemiphumela.
UDkt. Hazem Al-Masry weluleka ukuba kudliwe inani lesibindi phakathi kanye noma kabili ngesonto, kusetshenziswa izindlela ezinempilo nezizuzisayo zokusilungiselela, njengokosa ngaphandle kokusebenzisa amafutha, kodwa kunalokho usebenzise izingcezu zika-anyanisi noma zikagalikhi nezinongo.
Isibindi esincane singadliwa futhi sengezwe kokunye ukudla.
Isibindi sinothe nge-ayoni, ngakho-ke kungcono ukuthi abesifazane abakhulelwe bayidle.
Abesifazane abakhulelwe bangadla inani elingeqile kumagremu angu-30 esibindi sewundlu kanye noma kabili ngenyanga, njengoba isibindi sewundlu sibhekwa njengokudla okunempilo okunothe ngamavithamini namaminerali.
Ngenyanga yesishiyagalolunye yokukhulelwa, ingozi yokukhubazeka kokuzalwa iphansi kakhulu, ngakho-ke akukho monakalo ekudleni ukudla okuncane kwesibindi kabili ngenyanga.
Naphezu kwezinzuzo zesibindi, kufanele uqaphele ukuthi ungakudli ngobuningi, ngoba kungase kwandise ingozi yezinkinga ezithile zempilo.
Ngakho-ke, kufanele uqiniseke ukuthi isibindi siphekwe kahle ngaphambi kokusidla.
Ngokuvamile, kunconywa ukudla isibindi ngendlela elinganiselayo futhi elinganiselayo, ngokulandela izincomo zodokotela nokulalela izidingo zomzimba.
Ukubonisana nodokotela nochwepheshe kungasiza ekunqumeni ukuthi isibindi singakanani futhi siqinisekise impilo enhle.
Ingabe isibindi silungele imizwa?
Ucwaningo lwakamuva lwesayensi luye lwabonisa ukuthi isibindi sinenzuzo kakhulu empilweni yezinzwa, njengoba iqukethe iqembu lezakhi ezithuthukisa inqubo yokwelapha izinkinga zezinzwa emzimbeni.
Ngokocwaningo, isibindi siqukethe inani elikhulu lamaprotheni asezingeni eliphezulu, futhi lokhu kusiza ekuqiniseni amangqamuzana egazi amhlophe, nawo abambe iqhaza elibalulekile empilweni yezinzwa.
Ngaphezu kwalokho, isibindi siqukethe i-vitamin B12, edlala indima ebalulekile ekusebenzeni kwezinzwa.
Ukuntuleka kwevithamini B12 kungaholela ebuthakathakeni bezinzwa, kuhlanganise nezinzwa zamaphethelo aphansi.
Ngakho-ke, ukudla isibindi kuthuthukisa amazinga kavithamini B12 emzimbeni futhi kuvimbela ukuthuthukiswa kwezinkinga zezinzwa.
Isibindi sibuye sibe novithamini A, odingekayo ukuze kuqiniswe amasosha omzimba nokugcina amehlo enempilo, isikhumba, izinwele nezinzwa.
Ngaphezu kwalokho, isibindi siqukethe i-vitamin B eyinkimbinkimbi, enomthelela ekugcineni ukuqina ngesikhathi socansi, ngenxa yekhono laso lokuqinisa izinzwa ezilawula ipipi.
Ngaphezu kwalokho, ucwaningo luye lwathola ukuthi isibindi senkukhu siqukethe izakhi ezibalulekile empilweni, kunenzuzo ekudleni nasekunciphiseni isisindo, siphatha i-anemia futhi siqinisa imizwa.
Ngokusekelwe kulokhu, kukholakala ukuthi ukudla isibindi kunomthelela ekuthuthukiseni impilo yezinzwa futhi kuzivikele ekulimaleni, ikakhulukazi kubantu abanesifo sikashukela, njengoba i-vitamin B12, etholakala esibindini, isebenza ukuqinisa imizwa ye-peripheral nokunciphisa ukuvuvukala. kule mizwa, abanesifo sikashukela abavame ukuhlushwa yiyo.
Kuyaqapheleka ukuthi ukudla inyama neminye imikhiqizo yezilwane, equkethe amavithamini B, nakho kungaba yinzuzo empilweni yezinzwa.
Ngokusekelwe kulokho izifundo eziye zabonisa, kungashiwo ngokucacile ukuthi isibindi siyisengezo esizuzisayo ekudleni, ikakhulukazi kulabo abahlushwa izinkinga zezinzwa.
Imaphi amavithamini atholakala esibindini?
Isibindi sibhekwa njengokudla okunomsoco, okucebile ngemisoco eminingi enenzuzo emzimbeni womuntu.
Phakathi kwalezi zakhi kukhona uvithamini A novithamini B, ngaphezu kweqembu lamaminerali afana nensimbi ne-zinc.
Isibindi sinesilinganiso esisesilinganisweni sikavithamini D, onesandla ekwandiseni ukumuncwa kwe-calcium, okusenza siphumelele ekuqiniseni nasekwakheni amathambo.
Iqukethe nephesenti eliphezulu levithamini B12, elidlala indima ebalulekile ekwakhekeni kwamangqamuzana abomvu egazi nasekuthuthukiseni ukusebenza kwamaselula.
Imiphumela eyingozi yokudla isibindi ngobuningi: Naphezu kwenani eliphezulu lokudla okunempilo kwesibindi, kufanele sidliwe ngokulinganisela futhi singadliwa ngokweqile.
Uma udla isibindi esiningi, inani eliningi lamavithamini A, D, E, no-K linganqwabelana emzimbeni, lapho u-90% wenani elidlulele ligcinwa esibindini futhi okusele kuzicubu ezinamafutha.
Ngakho-ke, ukusetshenziswa ngokweqile kungase kubangele ubuthi emzimbeni.
Isexwayiso: Kufanele kuqashelwe ukuthi isibindi siqukethe amaphesenti amaningi okusansimbi, ngakho-ke ukudla kakhulu kungaholela ekwandeni kokumuncwa kwensimbi emzimbeni, okubeka ingozi kubantu abahlushwa ukuphazamiseka kokumuncwa kwensimbi noma abanezifo zegazi njenge. ithalassemia.
Izinzuzo zokudla isibindi: Isibindi sinamazinga aphezulu okusansimbi, njengoba amagremu angu-100 wezinye izinhlobo zesibindi anganikeza amayunithi angaphezu kuka-20 kavithamini A emhlabeni wonke.
Ngakho-ke, ukudla isibindi kubhekwa njengokuphumelela ekuhlangabezaneni nesidingo somzimba sikavithamini A, othuthukisa impilo yamehlo nesikhumba, onengxenye ekukhuleni kwezicubu, futhi avikele amasosha omzimba.
Ngaphezu kwalokho, amagremu ayi-100 esibindi se-cod aqukethe ama-5 mg kavithamini A nama-microgram ayi-100 kavithamini D.
I-100 grams yesibindi senyama yenkomo iqukethe cishe u-65% wokudla okunconyiwe kwansuku zonke kwe-vitamin B9, edlala indima ebalulekile emisebenzini ehlukahlukene yomzimba.
Mangakanani amafutha esibindi sezimvu?
Isibindi sezimvu siqukethe inani lamafutha angama-8 amagremu ngamagremu ayi-100.
Kumelwe sinake iqiniso lokuthi liyiphesenti eliphansi uma liqhathaniswa nezinye izinhlobo, futhi lokhu kungase kubhekwe njengenzuzo kubathandi bokudla okunempilo.
Ngaphezu kwalokho, isibindi sezimvu sinikeza ezinye izinzuzo zokudla okunomsoco.
Iqukethe u-352 mg we-potassium, okuyisakhamzimba esibalulekile semisebenzi ehlukahlukene yomzimba efana nebhalansi yoketshezi, isimiso sezinzwa, nomfutho wegazi onempilo.
Futhi iqukethe ama-calories angu-220 ngamagremu angu-100, okubhekwa njengomthombo omuhle wamandla.
Nakuba isibindi sezimvu sinokuqukethwe kwamafutha aphansi, kungase kuthinte ukusebenza kwesibindi kubantu abahlushwa amazinga aphezulu amafutha unomphela.
Ngakho-ke, kunconywa ukuthi uyidle ngokulinganisela ngokuvumelana nezincomo zethimba lezokwelapha elikhethekile.
