Ummbila kwabesifazane abakhulelwe
Ucwaningo olusha lukhombisa ukubaluleka kokudla ummbila kwabesifazane abakhulelwe, njengoba uqukethe izinzuzo ezimangalisayo zezempilo kumama nombungu.
Ummbila ungenye yezitshalo zokudla eziyisisekelo emhlabeni ngenxa yokuba khona kwawo kabanzi kanye nenani eliphezulu lokudla okunomsoco.
Ummbila ungumthombo omuhle kakhulu wamavithamini namaminerali adingwa umzimba.
Ummbila uqukethe ama-antioxidants akhuthaza impilo yamaseli futhi awavikele ekulimaleni.
Ummbila uqukethe novithamini B, obalulekile ekukhuleni kwezicubu kanye nokuthuthukiswa kwesimiso sezinzwa somntwana.
Mayelana nezifo zenhliziyo nemithambo yegazi, ummbila uqukethe iphesenti eliphezulu le-fibre, i-folate kanye nosawoti wamaminerali, osiza ukwehlisa amazinga e-cholesterol ayingozi futhi usekele impilo yenhliziyo nemithambo yegazi kwabesifazane abakhulelwe.
Ummbila ubalulekile ekusekeleni impilo yokugaya ukudla, njengoba uqukethe i-fiber yokudla esiza ukuthuthukisa ukuhamba kwamathumbu nokuvimbela ukuqunjelwa okubangelwa izinguquko zamahomoni ngesikhathi sokukhulelwa.
Ngakho-ke, kunconywa ukudla ummbila ekudleni kwansuku zonke kwabesifazane abakhulelwe ukuze bazuze izinzuzo zayo eziningi zezempilo.
Ungadla ummbila obilisiwe, osiwe, noma othosiwe, futhi ujabulele izindlela zokupheka ezihlukahlukene ezingaphekwa ngawo.
Kuyaphawuleka ukuthi naphezu kwezinzuzo zayo eziningi, abesifazane abakhulelwe kufanele babonane nodokotela ngaphambi kokufaka ummbila ekudleni kwabo, ukuze baqinisekise ukuphepha kwabo kanye nempilo yengane esanda kuzalwa.
Yiziphi izinzuzo zombila obilisiwe?
Ummbila obilisiwe ungomunye wemifino ethandwa kakhulu futhi ethandwa kakhulu emhlabeni, futhi uthandwa kakhulu phakathi kwabantu bayo yonke iminyaka.
Inothe ngemisoco namavithamini futhi iqukethe izinhlobonhlobo zezinzuzo ezibalulekile zezempilo.
Nazi ezinye zezinzuzo zokudla ummbila obilisiwe:
- Umthombo ocebile we-fibre: Ummbila obilisiwe uqukethe iphesenti eliphezulu le-fibre yokudla, ethuthukisa inqubo yokugaya futhi ikusize uzizwe ugcwele isikhathi eside.
I-fiber iphinde ithuthukise impilo ejwayelekile yesimiso sokugaya ukudla futhi ibe nomthelela ekuvimbeleni ukuqunjelwa futhi yehlise ubungozi bezifo ezithile ezingamahlalakhona njengezifo zamakoloni nomdlavuza. - Umthombo Wokudla Okunomsoco: Ummbila obilisiwe unama-carbohydrate amaningi, amaprotheni namavithamini namaminerali abalulekile afana no-vitamin C, i-beta-carotene ne-folate.
Lezi zakhi zikhuthaza inhliziyo enempilo namasosha omzimba, ukukhula okunempilo, namathambo namazinyo aqinile. - Amakhalori aphansi: Naphezu kwezinzuzo zawo ezinkulu zokudla okunomsoco, ummbila obilisiwe unama-calorie aphansi.
Lokhu kwenza kube ukukhetha okuhle kulabo abafuna ukwethula i-fiber namavithamini ekudleni kwabo ngaphandle kokukhuluphala. - Ukuthuthukisa impilo yenhliziyo: Ummbila uqukethe ama-antioxidants avikela inhliziyo emonakalweni obangelwa ama-radicals mahhala.
Ukudla ummbila obilisiwe kukholakala ukuthi kusiza ukwehlisa amazinga e-cholesterol ayingozi futhi kukhuthaze impilo yenhliziyo yonke. - Sekela impilo yamehlo: Ummbila obilisiwe uqukethe ama-antioxidants afana ne-lutein ne-zeaxanthin, akhuthaza impilo yamehlo, anciphise ingozi ye-eye atrophy ehlobene nobudala futhi athuthukise umbono jikelele.
Ngaphezu kwalezi zinzuzo, ukudla ummbila obilisiwe kuwukudla okumnandi, kulula ukukulungisa, futhi kwenziwa izinto ezihlukahlukene ekhishini.
Ingadliwa njenge-snack, njengengxenye yesaladi, noma njengesithako esiyinhloko ekudleni okuyinhloko.
Unganqikazi ukwengeza ummbila obilisiwe ekudleni kwakho ukuze uzuze ezinzuzweni zawo ezimangalisayo.
Ingabe ummbila ophuzi ubangela ukuqunjelwa?
Ummbila ophuzi ungomunye wokudla okudume kakhulu nokuthandwayo kubantu abaningi emhlabeni jikelele.
Kodwa muva nje, kuye kwaphakanyiswa imibuzo ethile mayelana nobukhulu bomphumela wommbila ophuzi ohlelweni lokugaya ukudla kanye nethuba lokuba yimbangela yokuqunjelwa.
Ummbila ophuzi unothe nge-fiber, okuyingxenye ebalulekile yokudla okunempilo.
I-fiber isiza ukuthuthukisa impilo yohlelo lokugaya ukudla ngokwenza lula inqubo yokugaya futhi ihambise ukudla emathunjini kangcono.
Kodwa ingabe ummbila ophuzi ungaba imbangela yokuqunjelwa?
Ngokocwaningo lwesayensi, ummbila ophuzi ucebile ngephesenti eliphezulu le-insoluble fiber, okuyi-fiber engamuncwe ngokuphelele umzimba futhi isiza ukwandisa umthamo wendle.
Ukudla ummbila omningi ophuzi kungakhuphula ukuphuma kwamathumbu futhi kubangele ukuthi abanye abantu baqunjelwe.
Kodwa-ke, kufanele kuqashelwe ukuthi abantu abaningi bangakwazi ukubekezelela i-fiber emmbila ophuzi ngaphandle kwenkinga, futhi empeleni ingaba yinzuzo empilweni yokugaya.
Uma uhlushwa ukuqunjelwa ngemva kokudla ummbila ophuzi, kungcono ukunciphisa inani lommbila owudlayo futhi ukwandise uketshezi lwakho namanzi okuphuza ukuze kube lula inqubo yokugaya.
Ungazama nokufaka ummbila ophuzi esikhundleni sommbila ophuzi ngezinye izinhlobo zokusanhlamvu eziqukethe i-fiber encane, njengerayisi noma isinkwa esimhlophe.
Ngokuvamile, kufanele ube nokudla okulinganiselayo nokuhlukahlukene okuhlanganisa zonke izakhi ezidingekayo empilweni yokugaya.
Uma uhlushwa izinkinga zokugaya ukudla okuphindaphindiwe ngemva kokudla ummbila ophuzi noma okunye ukudla, kungcono kakhulu ukubonana nodokotela ukuze ahlole isimo sakho futhi akuqondise ngokudla okufanele kanye nemikhuba yokudla ekufanele.
Nakuba ummbila ophuzi uthathwa njengowukudla okunempilo nokunomsoco, ungabangela ukuqunjelwa kwabanye abantu.Kuyanconywa ukuthi uwudle ngokulinganisela futhi ulinganisele futhi ulalele umzimba wakho ukuze ubone ukuthi unokubekezelela okuhle yini kuwo noma cha.
Ingabe ummbila ophuzi une-gluten?
Eqinisweni, kungashiwo ukuthi ummbila ophuzi awunayo i-gluten ngokuphelele.
I-Gluten iyiqembu lamaprotheni atholakala okusanhlamvu okunjengokolweni, ibhali, oats, rye namakinati.
Kuyaphawuleka ukuthi ummbila awukho phakathi kwalezi zinhlamvu.
Kunezici ezithile okufanele zicatshangelwe mayelana nokudla kanye nemikhiqizo esuselwe kummbila.
Le mikhiqizo kumele ingabi nakho ukungcoliswa kwe-gluten ngesikhathi sokukhiqiza.
Ngenxa yalesi sizathu, abantu abanokuzwela kwe-gluten noma ukungezwani kukakolweni kufanele bafunde amalebula emikhiqizo equkethe ummbila ukuze baqinisekise ukuthi aziqukethe izithako eziqukethe i-gluten.
Kodwa-ke, kufanele kuqashelwe ukuthi kukhona okusanhlamvu okufana nommbila ophuzi, njengommbila omhlophe nommbila omnyama, okungenzeka kube ne-gluten.
Ngakho-ke, kunconywa ukuthi uhlole ilebula yezinhlamvu zommbila ezisetshenziswa emikhiqizweni nokunye ukudla, ukuze uqinisekise ukuthi azinayo i-gluten.
Yiziphi izinzuzo zombila osiwe?
Ummbila oyosiwe ungenye yezitsha ezimnandi nezithandwayo abantu abaningi abapheka ngazo ehlobo.
Lesi sidlo sihlukaniswa ukunambitheka kwaso okuyingqayizivele kanye nethuba lokukudla ngezindlela eziningi.
Akukona nje ukuthi kumnandi, kunezinzuzo eziningi zezempilo futhi.
Okokuqala, ummbila oyosiwe uqukethe ama-antioxidants alwa nama-radicals mahhala emzimbeni.
Ngenxa yalawa ma-antioxidants, umzimba uvikelekile ekulimaleni kwamaseli kanye nemiphumela yawo eyingozi.
Okwesibili, ummbila oyosiwe uqukethe inani elikhulu le-fiber, elizuzisa kakhulu ekugayeni kanye nempilo yokugaya.
I-fiber ithuthukisa ukugeleza kwamathumbu futhi yenza kube lula ukugaya, ngaleyo ndlela yehlise izinkinga zamakholoni kanye nokuqunjelwa.
Okwesithathu, ummbila osiwe unosawoti omningi, njenge-potassium ne-magnesium.
Lezi zakhi zibalulekile empilweni yenhliziyo nemithambo yegazi, njengoba zinomthelela ekulawuleni umfutho wegazi nokuqinisa isimiso senhliziyo.
Okwesine, ummbila oyosiwe uqukethe uvithamini C kanye novithamini B6.
I-Vitamin C iyi-antioxidant futhi ibalulekile ekuqiniseni amasosha omzimba kanye nokulwa nezifo.
Ngokuqondene ne-vitamin B6, ibalulekile empilweni yezinzwa nokusebenza kwemisipha enempilo.
Ukuze uthole zonke lezi zinzuzo, ummbila osiwe ungadliwa ngezindlela ezahlukene.
Ingayosiwa ngqo emlilweni, iphekwe kuhhavini noma ibiliswe emanzini ngaphambi kokuyigazinga.
Ngaphezu kwalokho, izinongo namasoso ahlukene angengezwa ukuze kuthuthukiswe ukunambitheka kwawo futhi kwengeze nezinzuzo zezempilo.
Ngakho-ke, uma ungumlandeli wommbila othosiwe, uwujabulele futhi ungazincishi izinzuzo zawo eziningi zezempilo.
Ingabe ummbila obilisiwe uwusizo kwabesifazane abakhulelwe?
Ocwaningweni lwakamuva, kutholwe ukuthi ukudla ummbila obilisiwe kungaba yinzuzo kwabesifazane abakhulelwe.
Ummbila ubhekwa njengokunye kokudla okuyisisekelo okunconyelwe kwabesifazane abakhulelwe, njengoba kuqukethe izakhi ezihlukahlukene ezibalulekile.
Ummbila unamavithamini namaminerali amaningi anenzuzo empilweni kamama nengane.
Iqukethe uvithamini C, oqinisa amasosha omzimba futhi esiza ukumunca insimbi.
Iqukethe neqembu lamavithamini B, afana ne-thiamine ne-riboflavin, athuthukisa imisebenzi yezinzwa kanye ne-metabolic.
Ngaphezu kwalokho, ummbila uqukethe amaminerali amaningi abalulekile njenge-magnesium, i-potassium ne-zinc.
Lawa mamineral abalulekile ekukhuleni okufanele nasekukhuleni kombungu, futhi anomthelela empilweni yamathambo nezinzwa.
Ngaphezu kwezinga eliphezulu lamandla ommbila, liphinde libe ne-fiber yokudla, ethuthukisa ukugaya futhi inciphise izinkinga zokugaya ukudla njengokuqunjelwa.
Kuyaphawuleka ukuthi ukudla ummbila obilisiwe kungcono kunokudla ummbila oyosiwe noma othosiwe, njengoba ummbila osiwe unamakhemikhali angase abe yingozi empilweni, kuyilapho ummbila obomvu ukhulisa inani elifanele lamafutha.
Sicela uqaphele ukuthi ungase ube ne-allergies noma ukusabela okukhethekile kokudla, ngakho-ke kunconywa ukuthi uthintane nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ezinqala ekudleni kwakho ngesikhathi sokukhulelwa.
Ngokuvamile, ummbila obilisiwe ungabhekwa njengesidlo esinempilo nesizuzisayo kwabesifazane abakhulelwe, kodwa kuyadingeka ukuwudla ngokulinganisela nokulinganisela ngaphakathi kokudla okunempilo okuphelele.
Ummbila udinga ukubilisa isikhathi esingakanani?
Ummbila udinga isikhathi esiqondile ukubilisa uze uvuthwe futhi udleke.
Ngokusho kochwepheshe, isikhathi esidingekayo se-blanching sincike kubukhulu kanye nohlobo lommbila.
Kunezici eziningi okufanele uzicabangele lapho ubilisa ummbila ukuze uthole imiphumela engcono kakhulu futhi ulondoloze ukunambitheka okusha kommbila.
Ngokuvamile, kuthatha phakathi kwemizuzu emi-5 kuya kweyisi-7 ukubilisa ummbila.
Bilisa amanzi ebhodweni elikhulu bese ufaka ummbila ohlutshiwe futhi ophekiwe.
Qhubeka ubilisa kuze kube yilapho ummbila usuthambile futhi unwebeka lapho ucindezelwa ngommese.
Kunconywa ukuthi ungabilisi ummbila isikhathi eside ngoba ungase ulahlekelwe ubusha nokunambitheka okumnandi.
Ungakhohlwa ukuthi ummbila omusha uhamba phambili ngokokunambitheka kanye nenani lokudla okunempilo, ngakho-ke kungcono ukuthenga ummbila ezimakethe zendawo njengoba uvunwa ngokuqondile emasimini.
Ummbila obilisiwe ungenziwa njengesidlo esinempilo noma usetshenziswe ekuphekeni okuhlukahlukene njengamasaladi, izitsha ze-pasta, noma njengesengezo esobho.
Ngamafuphi, mayelana nokuthi ummbila ubiliswe nini, isikhathi esishiwo kulo mbiko singasetshenziswa njengesiqondiso esijwayelekile.Kungcono kakhulu ukuqapha ummbila ngesikhathi ubiliswa ukuze uqinisekise ukupha kwawo okufanele kanye nokunambitheka okuphelele.
Iyini ingozi yommbila ophuzi obilisiwe?
Ukudla ummbila ophuzi obilisiwe kungase kubangele imiphumela engemihle okufanele abantu bayiqaphele.
Nansi eminye imiphumela engemihle engaba khona yokudla ummbila ophuzi obilisiwe:
- Ukwenyuka kukashukela egazini: Ummbila ophuzi uqukethe inani eliphezulu lama-carbohydrates, ngakho-ke ukuwudla kungakhuphula ushukela wegazi.
Ngakho-ke, abantu abanesifo sikashukela kufanele badle ummbila ngokuqapha nangesilinganiso esisesilinganisweni. - Ubunzima bokugaya ukudla: Abanye abantu bangase bazizwe bengakhululekile ekugayeni ukudla ngemva kokudla ummbila ophuzi obilisiwe, ngoba uqukethe i-fiber yokudla ephezulu, engabangela igesi nokuqunjelwa ohlelweni lokugaya ukudla.
- I-Allergies: Abanye abantu bangase bazwele ummbila ophuzi obilisiwe, njengoba ungabangela izimpawu zokungezwani komzimba njengokuqubuka kwesikhumba, ukulunywa nokuvuvukala.
Uma uhlangabezana nanoma yiziphi izimpawu zokungezwani komzimba ngemva kokudla ummbila ophuzi, kufanele uthintane nodokotela ngokushesha. - Inani lokudla okunomsoco elilinganiselwe: Naphezu kwezinzuzo zawo zomsoco, ummbila ophuzi obilisiwe awunazo izakhamzimba ezibalulekile, njengamaprotheni namafutha anempilo.
Ngakho-ke, abantu abathembele ngokuyinhloko kummbila njengomthombo wabo wamandla oyinhloko kungase kudingeke bangezelele neminye imithombo yokudla ukuze baqinisekise ukuthi izidingo zabo zokudla okunomsoco zihlangabezana ngokugcwele.
Ngokuvamile, kungashiwo ukuthi ukudla ummbila ophuzi obilisiwe ngokulinganisela futhi ngaphandle kwamanani amaningi kungase kube ingxenye enempilo yokudla okulinganiselayo.
Nokho, abantu abanezimo ezithile zempilo noma abangezwani nakho kufanele babonane nodokotela ngaphambi kokuyidla ngobuningi.
Ukulinganisela kuyinto ebaluleke kakhulu ukugcina impilo enhle futhi ujabulele izinzuzo zommbila ophuzi obilisiwe ngaphandle kwemiphumela emibi.
Kungani ummbila ungagayeki?
Ummbila ungumthombo omkhulu we-fiber yokudla futhi uqukethe izakhi ezihlukahlukene.
Nokho, ummbila ungase ubangele izinkinga zokugaya ukudla kwabanye abantu, okubangela izimpawu ezinjengokuqunjelwa, igesi, nesifo sohudo.
Kunezizathu eziningana okungenzeka ukuthi kungani umzimba ungakwazi ukugaya ummbila ngendlela efanele.
Lokhu kungase kubangelwe ukungezwani komzimba noma ukuzwela ummbila.
Lokhu kusho ukuthi umzimba usabela ngendlela engavamile ezingxenyeni zommbila, okuholela kulezi zinkinga zokugaya ukudla.
Abanye abantu bangase futhi babe senkingeni ebizwa ngokuthi “ukungabekezelelani okuqinile,” isimo lapho kunokuncipha komsebenzi wama-enzyme okugaya anesibopho sokudiliza izingxenye zokudla.
Lesi simo singase sithinte umzimba uwonke, ngakho-ke, kungase kube nzima ngohlelo lokugaya ukudla ukugaya ummbila ngendlela efanele.
Ukubhekana nenkinga yommbila ongagayeki, kubalulekile ukuthi inkinga ihlonzwe ngendlela efanele.
Kungcono ukubonana nodokotela onguchwepheshe ukuze uthole ukuxilongwa okufanele kanye nesiqondiso sendlela yokubhekana nale nkinga.
Udokotela angase atuse izinguquko endleleni yokuphila nokudla, okuhlanganisa ukunciphisa ukusetshenziswa kommbila noma ukuwushintsha ngokunye ukudla okugayeka kalula.
Ukudla okuqukethe i-fiber eningi nezinye izakhi ezinomsoco ophezulu kufanele kukhethwe.
Lapho udla ummbila, kungase kube nezindlela ezilula zokusiza ukuthuthukisa ukugaya kwawo.
Ummbila ungadliwa uphekwe kahle futhi ugwenywe uluhlaza.
Ungazama nokuwuhlafuna kahle ummbila ngaphambi kokuwugwinya ukuze kube lula ukuthi uhlelo lokugaya ukudla luwugaye.
Kufanele sazi ukuthi wonke umuntu unokusabela okuhlukile ngommbila, futhi izeluleko ezijwayelekile azikwazi ukusebenza kuwo wonke umuntu.
Kubalulekile ukulalela umzimba wakho, uqaphele ukudla okukubangela izinkinga zokugaya ukudla, futhi ubambisane nodokotela ukuze uthole ukwesekwa okudingekayo.
Ingabe ummbila ophuzi uyisitashi?
Ucwaningo lwakamuva lubonisa ukuthi ummbila ophuzi ubhekwa njengenye yemithombo ecebe kakhulu yamandla nama-carbohydrate.
Ummbila ophuzi ungolunye lwezinhlobo zokusanhlamvu ezikhethwa amasiko amaningi ahlukene emhlabeni jikelele.
Ummbila ophuzi ufika nombala wawo ohlukile futhi okhangayo, futhi uthandwa kakhulu ekuphekeni nasekulungiseleleni ukudla.
Isetshenziselwa ukulungisa izitsha nokudla okuningi okuhlukahlukene, okuhlanganisa amasaladi, amasobho, isinkwa, i-pasta, amakhekhe namabhisikidi, phakathi kwezinye izinto eziningi ezisetshenziswayo.
Ummbila ophuzi uhlinzeka ngomthombo ocebile wamavithamini namaminerali, njengovithamini C, i-potassium, i-magnesium, i-folate kanye ne-fiber.
I-fiber yokudla etholakala kummbila ophuzi inenzuzo empilweni yohlelo lokugaya ukudla futhi inciphise izinkinga zokuqunjelwa.
Ummbila ophuzi nawo uwumthombo obalulekile wesitashi, okungamacarbohydrate anika amandla emzimbeni.
Kubhekwa njengomthombo omuhle kakhulu wokuhlangabezana nezidingo zekhalori yomzimba, futhi unikeza umuzwa wokugcwala nokwaneliseka isikhathi eside.
Kuyaphawuleka ukuthi ummbila ophuzi awunawo amafutha agcwele, ayaziwa ngokunyusa ingozi yesifo senhliziyo.
Ngakho-ke, abantu abalandela ukudla okunempilo bangajabulela ukudla ummbila ophuzi ngaphandle kokukhathazeka okuningi.
Ummbila ophuzi uwukungezwa okunomsoco futhi okumnandi ekudleni.
Ziqukethe izinzuzo eziningi zezempilo, ezihlanganisa amandla, ama-carbohydrate, amavithamini namaminerali.
Ummbila ophuzi uyisinqumo esihle kakhulu sokudla okunomsoco nokugcwalisa ngesikhathi esifanayo.
Ingabe ummbila unamagesi?
Kunobunye ubufakazi bokuthi ukudla ummbila kungabangela igesi ohlelweni lokugaya ukudla.
Ummbila uqukethe i-fiber engancibiliki ngokushesha, ebangela ukwakheka kwegesi njengoba ivubela emathunjini amakhulu.
Abanye abantu bangase bazizwe bequnjelwe esiswini noma baphathwe ukucasuka kwekholoni ngenxa yokudla ummbila esiswini esingenalutho.
Nakuba lokhu kungase kungasebenzi kuwo wonke umuntu, kungase kubangele ukuhlanza, ukubhodla, nesicanucanu.
Lolu lwazi kufanele lucatshangelwe lapho udla ummbila futhi ucabangele impendulo yomuntu ngamunye ekudleni.
Ingabe ummbila osiwe uwusizo kwabesifazane abakhulelwe?
Ummbila unezakhi eziningi ezibalulekile ezifana namavithamini A, B6, no-K, i-fiber, i-potassium, nama-antioxidants athuthukisa impilo yamasosha omzimba futhi alwe nezifo emzimbeni.
Nakuba ummbila oyosiwe ungase ulahlekelwe amavithamini athile kanye nefayibha ngenxa yenqubo yokosa, usaqukethe ukondleka okuhle.
Igremu elilodwa lommbila osiwe linikeza cishe ama-kilojoule angu-90 namagremu angu-3 wefayibha, okuthuthukisa ukusutha futhi kusize ukuqeda izinkinga ezingapheli zokugaya ukudla ezivamile phakathi kwabesifazane abakhulelwe.
Ummbila oyosiwe uwukhetho olunamafutha aphansi futhi awunakho i-cholesterol, okuthuthukisa impilo yenhliziyo nemithambo yegazi.
Kuyaphawuleka ukuthi ukudla ummbila oyosiwe ngokulinganisela futhi ngaphakathi kohlaka lokudla okulinganiselayo yilokho okubalulekile lapha.
Kunconywa ukuthi uthintane nodokotela noma isazi sokudla okunempilo ukuze uthole inani eliphelele futhi uqinisekise ukuthi owesifazane okhulelwe akanayo i-allergies kummbila.
Ngokuvamile, kungashiwo ukuthi ummbila oyosiwe unenzuzo kwabesifazane abakhulelwe ngoba uqukethe izakhi eziningi ezibalulekile.
Kodwa-ke, kufanele unake inqubo yokugcoba ukuze ummbila osiwe ungalahlekelwa umsoco wawo.
Ngakho-ke, kunconywa ukufaka ummbila oyosiwe ekudleni okulinganiselayo okuhlanganisa ukudla okunempilo okuhlukahlukene ukuze kuhlangatshezwane nezidingo zowesifazane okhulelwe kanye nengane enezinzuzo ezidingekayo.
Ingabe ummbila uthathwa njengemifino?
Isigaba sokudla okunempilo kommbila sihlanganisa imifino.
Waziwa lapho njengomunye “wemifino eyinhloko” eceleni kuka-anyanisi, izaqathe, upelepele, amazambane, nokunye.
Lokhu kungenxa yokuthi iqukethe izinzuzo eziningi zokudla okunomsoco.
Ngakho-ke, yiziphi izinzuzo zokudla okunomsoco ezenza ummbila ube nenzuzo empilweni yethu?
- I-Fiber: Ummbila ungumthombo omuhle we-fiber yokudla, esiza ukukhuthaza impilo yokugaya nokunciphisa ingozi yokulimala kwamathumbu kanye nokuqunjelwa.
– Amavithamini namaminerali: Ummbila unamavithamini afana novithamini C, uvithamini B6, i-magnesium, i-phosphorus, namanye amaminerali abalulekile adlala indima ebalulekile empilweni yomuntu.
- Ama-Antioxidants: Ummbila uqukethe nama-antioxidant asiza ukulwa nama-radicals mahhala futhi anciphise ingozi yezifo ezithile ezingapheli njengesifo senhliziyo nomdlavuza.
Njengoba kunikezwe lezi zinzuzo zokudla okunomsoco, kungashiwo kahle ukuthi ummbila uyimifino.
Kodwa-ke, kufanele siqaphele ukuthi ummbila uyinhlamvu ethambile hhayi imifino emisha.
Kubaluleke kakhulu ukuthi uthole izinhlobonhlobo zokudla ukuze uhlangabezane nazo zonke izidingo zakho zokudla okunomsoco.
Ingabe ummbila ophuzi uyawunyusa ushukela?
Ummbila ophuzi uthathwa njengesinye sezitshalo zezolimo ezibaluleke kakhulu emhlabeni, njengoba usetshenziswa embonini yokudla kanye nemikhiqizo yawo.
Naphezu kwezinzuzo zayo zokudla okunomsoco ezaziwayo, kukhona amahemuhemu nezimangalo mayelana nekhono layo lokunyusa amazinga kashukela egazini.
Ngokusho kongoti, ummbila ophuzi awulithinti ngqo izinga likashukela emzimbeni.
Eqinisweni, ummbila ophuzi ucebile ku-fiber yokudla, esiza ukuthuthukisa ukugaya ukudla nokuvimbela ukwanda kwamazinga kashukela.
I-fiber yokudla nayo iyisici esibalulekile ekudleni okunempilo nokugcina isisindo esifanele.
Ngaphezu kwalokho, ummbila ophuzi uqukethe izakhi eziningi ezibalulekile, njengama-carbohydrate, amaprotheni, amavithamini namaminerali, asebenza ukukhuthaza impilo evamile nokuqinisa amasosha omzimba.
Kodwa-ke, kufanele unake inani kanye nendlela yokudla ummbila ophuzi.
Uma ummbila wosiwe futhi wenziwa isidlo esiphundu noma ikhekhe, ungase ukhulise umphumela wawo emazingeni kashukela egazini. Umzimba uzomunca lokhu kudla ngokushesha okukhulu.
Ngokuvamile, abathengi kufanele bajabulele ummbila ophuzi njengengxenye yokudla okulinganiselayo, okulinganiselayo, ukudla amanani afanele nokugwema amafutha angeziwe kanye noshukela oweqile.
Ngakho-ke, iqiniso lokuthi ummbila ophuzi ukhuphula izinga likashukela emzimbeni akulona iqiniso.
Kodwa-ke, kufanele kuqashelwe inani kanye nendlela okudliwa ngayo, futhi kufanele kube yingxenye yokudla okunempilo nokulinganiselayo sekukonke.
