Ukubaluleka Kweziqhamo - Isincoko, Ingxelo, Ukwakhiwa

Ukubaluleka kweZiqhamo – Isincoko, iPhepha, uKwakha

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Isincoko esingokubaluleka kweziqhamo

Nokuba sithetha ngeziqhamo ezitsha, ezomisiweyo okanye iziqhamo ezikhenkcezisiweyo, zibaluleke kakhulu kwimpilo yethu nakwindlela yokuphila enempilo. Iziqhamo zibonelela ngeendlela ezahlukeneyo zezondlo kunye neenzuzo kumzimba wethu, zinceda ukukhusela izifo ezininzi. Kwesi sincoko, ndiza kuphonononga ukubaluleka kweziqhamo kunye neziphumo zazo eziluncedo kwimpilo yethu.

Okokuqala, iziqhamo zizityebi kwiivithamini kunye neeminerali eziyimfuneko kumzimba. Ziqulethe i-vitamin C, ebalulekileyo ekomelezeni amajoni omzimba kunye nokukhusela izifo. Isiqhamo sikwabonelela nge-vitamin A, enceda ukugcina ulusu olunempilo kunye nombono, kunye neevithamini ze-B, ezixhasa umsebenzi wengqondo kunye ne-nervous system. Ukongezelela, iziqhamo zizityebi kwiiminerali ezifana ne-potassium, enceda ukugcina impilo yentliziyo kunye nokulawula uxinzelelo lwegazi, kunye nentsimbi, enceda ukuthutha i-oksijini kuwo wonke umzimba.

Okwesibini, iziqhamo zizityebi kwifiber, nto leyo ezenza zibe kukutya okuyimfuneko ekugcineni inkqubo yokwetyisa esempilweni. Ifayibha inceda ukugcina amathumbu rhoqo kunye nokuthintela ukuqhina, kodwa kwakhona ukuthintela ukuphazamiseka kwenkqubo yokugaya ukutya okufana nesifo sikaCrohn kunye nesifo samathumbu esicaphukisayo. Iziqhamo zikwanceda ukugcina amanqanaba aphezulu eswekile yegazi, ukunciphisa umngcipheko wohlobo lwe-2 yeswekile.

Sinokuthetha kakhulu ngokubaluleka kweziqhamo, kodwa inkalo ebaluleke ngokukodwa inxulumene neenzuzo abanazo kwimpilo yethu. Iziqhamo zingumthombo obalulekileyo weevithamini, iiminerali kunye ne-antioxidants, ezinceda ukugcina impilo kunye nokukhusela izifo. Ngokomzekelo, iziqhamo ezityebileyo ngovithamin C, njengeorenji nekiwi, zinceda ekomelezeni amajoni omzimba yaye zithintela imikhuhlane nomkhuhlane, ngoxa iziqhamo ezinovithamin A ezininzi, ezinjengeminqathe necantaloupe, ziluncedo kwimpilo yamehlo nolusu.

Olunye ukubaluleka kweziqhamo kuhambelana nendima yabo ekugcineni ukutya okunokulinganisela kunye nempilo. Kwihlabathi apho ukutya kwethu kulawulwa ziimveliso ezicutshungulwayo kunye nokutya okukhawulezayo, iziqhamo ziyindlela esempilweni nenencasa. Ukongeza, ukusetyenziswa kweziqhamo rhoqo kunceda ukuthintela ukutyeba kunye nezinye iimeko ezinxulumene nendlela yokuphila yokuhlala.

Ekugqibeleni, iziqhamo zinokubaluleka okukhethekileyo kwenkcubeko kunye nentlalo. Ezi zidla ngokunxulunyaniswa namaxesha eeholide kunye nezithethe ezithile zenkcubeko. Umzekelo, iiapile kunye neequinces ziziqhamo zemveli zokuwa ezisetyenziswa kwiidessert ezimnandi ezifana ne-apile pie okanye i-quince jam. Ukongeza, iziqhamo zikwasetyenziswa rhoqo kwimibhiyozo yenkolo kunye nezithethe zemveli.

Okokugqibela, isiqhamo sibalulekile ukugcina ubunzima obunempilo kunye nokuthintela ukutyeba. Ziphezulu emanzini kunye nezondlo eziyimfuneko, kodwa nazo zineekhalori ezisezantsi, zibenza babe lolona khetho lufanelekileyo lokutya okunempilo kunye nokwanelisayo. Ukusetyenziswa kweziqhamo rhoqo kunokuncedisa ukunciphisa umngcipheko wesifo senhliziyo kunye nezinye iimeko ezinxulumene nokutyeba.

Ekugqibeleni, iziqhamo zingumthombo obalulekileyo wezondlo kunye neenzuzo kwimpilo yethu. Abancedi kuphela ukugcina indlela yokuphila enempilo, kodwa banokunceda ukukhusela iimeko ezininzi ezinzulu. Ngokuquka iziqhamo kwisidlo sethu semihla ngemihla, sinokuqinisekisa impilo egqibeleleyo kunye nomgangatho ongcono wobomi.

Iphepha "Iziqhamo kunye nokubaluleka kwazo"

Yazisa
Iziqhamo liqela elibalulekileyo lokutya okuxineneyo kwezondlo kwaye zidlala indima ebalulekileyo ekutyeni kwethu kwemihla ngemihla. Ziyimithombo ebalulekileyo yefiber, iivithamini, iiminerali kunye ne-antioxidants kwaye zinokunceda ukugcina impilo efanelekileyo. Yiyo loo nto ukusetyenziswa kweziqhamo kufuneka kube yeyona nto iphambili kukutya kwethu kwemihla ngemihla, kungakhathaliseki ubudala okanye indlela yokuphila.

Indima yeziqhamo ekutyeni okunempilo
Iziqhamo zizityebi kwizondlo ezifana nevithamini C kunye ne-A, i-fiber, i-potassium kunye ne-antioxidants, eziyimfuneko ekugcineni impilo efanelekileyo. Ifayibha inceda ukugcina ukugaya okunempilo kunye nolawulo lweswekile yegazi, kwaye iivithamini kunye ne-antioxidants zinceda ukukhusela umzimba kuxinzelelo lwe-oxidative kunye nokudumba. Ukongezelela, iziqhamo zinokunceda ukugcina impilo yentliziyo kunye nokunciphisa umngcipheko wezifo ezingapheliyo ezifana nesifo sikashukela kunye nomhlaza.

Iingcebiso zokusetyenziswa
Iingcali zezondlo zincoma ukutya ubuncinci be-2 servings yeziqhamo ngosuku, kodwa ngokufanelekileyo kufuneka sitye ngakumbi. Kubalulekile ukukhetha iindidi zeziqhamo ukufumana uluhlu olubanzi lwezondlo. Iziqhamo ezitsha zilukhetho olukhulu, kodwa iziqhamo ezikhenkcezisiweyo, ezomileyo okanye ezinkonkxiweyo zinokuba lukhetho olusempilweni. Kubalulekile ukuphepha iziqhamo ezicutshungulwayo kunye neswekile eyongezelelweyo okanye ezinye izongezo kunye nokukhetha iziqhamo ezitsha okanye ezo zinomxholo weswekile yendalo.

Funda Indlu yaBazali-Isincoko, iNgxelo, uKwakha

Enye inkalo ebalulekileyo yokusetyenziswa kweziqhamo inxulumene nokuthintela izifo ezingapheliyo ezifana nesifo senhliziyo, isifo sikashukela kunye nomhlaza. Iziqhamo zizityebi kwizondlo ezifana neevithamini, iiminerali kunye ne-antioxidants ezinceda ukugcina impilo. Ngokomzekelo, ukusetyenziswa rhoqo kweziqhamo ezinjengama-apile namapere kunokunceda ekunciphiseni umngcipheko wesifo sentliziyo kunye nohlobo lwesifo seswekile 2. Kwakhona, ezinye iziqhamo, ezinjengamaqunube namaqunube, zineekhompawundi ezinokunceda ekuthinteleni umhlaza.

Ukusetyenziswa kweziqhamo

Ukusetyenziswa kweziqhamo kubalulekile ukugcina ubunzima obunempilo. Iziqhamo ziphezulu kwifiber, ezinokukunceda uhlale uziva ugcwele kwaye uthintele ukutya kakhulu. Iziqhamo nazo zineekhalori eziphantsi, nto leyo ezenza ukuba zibe lukhetho olusempilweni lokutya kunye nezimuncumuncu. Ukutshintsha ukutya okucutshungulwayo kunye nokutya okungekho mpilweni kunye neziqhamo kunokunceda ukugcina ukutya okunokulinganisela kunye nokuthintela ukuzuza ubunzima.

Ukutya iziqhamo kunokunceda ukugcina impilo yengqondo nokuba sempilweni. Iziqhamo zizityebi kwizondlo kunye neekhompawundi ezinceda ukugcina impilo yengqondo kunye nokusebenza kwengqondo. Umzekelo, ukutya iziqhamo ezinje ngeebhanana kunye neeavokhado kunokunceda ukugcina amanqanaba afanelekileyo e-potassium emzimbeni, nto leyo enokuba nefuthe elihle kwimo yengqondo nakwimpilo yengqondo.

Ukuqukumbela
Iziqhamo zingumthombo obalulekileyo wezondlo kunye ne-antioxidants kwaye kufuneka zifakwe kwisidlo sethu semihla ngemihla. Ukutya iziqhamo kunokunceda ukugcina impilo entle kunye nokuthintela izifo ezingapheliyo. Iingcebiso zokusebenzisa ubuncinane i-2 servings ngosuku, kodwa ngokufanelekileyo kufuneka sidle ngakumbi kwaye sikhethe iintlobo zeziqhamo zokufumana uluhlu olubanzi lwezondlo.

Isincoko ngendima yeziqhamo ebomini bethu

Enoba siyazithanda iziqhamo okanye asizithandi, simele sivume ukuba zikukutya okubalulekileyo kwimpilo yethu. Kule ngqungquthela ndiya kuthetha ngokubaluleka kweziqhamo ekugcineni impilo yethu, malunga neenzuzo zabo ngenxa yobuhle besikhumba kunye nendlela esinokuyidibanisa ngayo kwisidlo sethu semihla ngemihla.

Iziqhamo ngumthombo otyebileyo weevithamini, iiminerali kunye ne-antioxidants, ezinceda ukuthintela nokunyanga izifo ezininzi. Ziqulethe i-fiber, esinceda ukuba sigcine ukugaya okunempilo kwaye sizive sigcwele ixesha elide. Ukusetyenziswa kweziqhamo rhoqo kunokunciphisa umngcipheko wesifo senhliziyo, isifo seswekile, umhlaza kunye nesifo sezintso. Zikwanceda ukugcina ubunzima obunempilo, njengoko zizityebi kwizondlo kunye neekhalori eziphantsi.

Ngaphandle kweenzuzo zempilo, iziqhamo zikwangubutyebi kubuhle bethu. Ziqulethe iivithamini ezibalulekileyo kunye neeminerali zokugcina ulusu olunempilo kunye nokukhanya, njenge-vitamin C, i-vitamin E kunye ne-beta-carotene. Ezi antioxidants zinceda ukunciphisa imibimbi, zikhusela ulusu kwii-radicals zamahhala, kwaye zandise imveliso ye-collagen, egcina ukuqina kwesikhumba.

Ukuze uzuze kuzo zonke ezi zibonelelo, kubalulekile ukudibanisa iziqhamo ekudleni kwethu kwansuku zonke. Sinokutya iziqhamo njenge-snack phakathi kokutya okanye njenge dessert emva kokutya. Singakwazi nokulungiselela i-smoothies okanye iijusi zeziqhamo zendalo, eziyindlela enempilo kwaye emnandi. Kubalulekile ukukhetha iziqhamo ezitsha, zexesha lonyaka kwaye uzitye ngokukhawuleza emva kokuba zichongiwe ukuze zizuze kuzo zonke izondlo.

Iziqhamo zibubutyebi bempilo nobuhle bethu. Zisinceda sithintele kwaye siphathe iimeko ezininzi, sigcine ubunzima obunempilo kwaye sibe nolusu olukhanyayo. Kubalulekile ukuba sizidibanise kwisidlo sethu semihla ngemihla, ngendlela eyahluka-hlukeneyo nesempilweni kangangoko. Masiyonwabele zonke iincasa kunye nemibala yeziqhamo, ukuze sibe nobomi obunempilo kunye nolonwabo.

Imvo yokuPhumela: 247

Kaninzi:

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