Amabhontshisi awumdumba omnandi futhi onempilo ocebile ngamaprotheni, omuncwa kahle ngumzimba womuntu. Kubaluleke kakhulu kubasubathi ukufaka lo mkhiqizo ekudleni kwabo: amaprotheni yemifino kubhontshisi angashintsha kalula inyama, egaywa kancane kancane futhi iqukethe, ngaphezu kwezinto eziwusizo, eziyingozi.
Kunezinhlobo nezinhlobonhlobo zobhontshisi - obomvu, omhlophe, ubhontshisi oluhlaza nokunye. Ngamunye wabo ulusizo ngendlela yakhe, unokuqukethwe okuhlukile kwekhalori nokwakheka okuhlukile. Ake sicabangele le nkinga kabanzi, sithole ukuthi ubhontshisi ulusizo kanjani emzimbeni wesilisa nowesifazane. Ngeke sikushaye indiva ukuphikisana nokusetshenziswa kobhontshisi, kanye nokulimala okungenzeka ekusetshenzisweni kwawo.
Inani lokudla okunempilo, ukwakheka kwamakhemikhali nokuqukethwe kwekhalori
Inani lokudla okunomsoco nokuqukethwe kwekhalori kabhontshisi kuncike kakhulu ezinhlobonhlobo zale legume, kepha maqondana nokwakheka kwamakhemikhali, umkhiqizo useduze kwamalenti nezinye izitshalo. Ubhontshisi ongenalutho uqukethe amaprotheni angama-25%, avumela abadla inyama ukuba bawadle njalo, esikhundleni semikhiqizo yenyama. Ngaphezu kwamaprotheni, ubhontshisi ucebile kwezinye izinto zokulandela umkhondo namavithamini.
Cishe zonke izinhlobo zobhontshisi ziyefana ekubunjweni kwazo.
| Izakhamzimba | Ngama-100 g womkhiqizo |
| Amaprotheni | 22.53 g |
| Amafutha | 1.06 g |
| Ama-carbohydrate | 61.29 g |
| I-cellulose | 15.2 g |
| I-calcium | 83 mg |
| Insimbi | 6.69 g |
| Magnesium | 138 g |
| Potassium | 1359 g |
| I-Phosphorus | 406 g |
| Sodium | 12 mg |
| Izinki | 2.79 mg |
| Uvithamini C | 4.5 g |
| I-nicotinic acid | 0.215 g |
| Uvithamini B6 | 0.397 g |
| I-folic acid | 394 g |
| Uvithamini E | 0.21 g |
| Uvithamini K | 5, 6 g |
| Riboflavin | 0.215 g |
Ubhontshisi obomvu
Lokhu kuhlukahluka kusetshenziswa kakhulu ekuphekeni. I-100 g yalo mkhiqizo iqukethe i-337 kcal. Kodwa ukwakheka kwamakhemikhali kubonakala ngokuqukethwe okuphezulu kwama-carbohydrate, i-fiber kanye namavithamini B. Ubhontshisi obomvu nawo ucebile ngama-amino acid, njenge-threonine, i-arginine, i-lysine, i-leucine namanye. Le legume iqukethe u-11.75 g wamanzi.
Ubhontshisi omhlophe
Okunye ukuhlukahluka kobhontshisi ojwayelekile. Kudliwa kuphela ngemuva kokwelashwa kokushisa. Lezi zibhontshisi azimhlophe ngenxa yombala, zisanda kumiswa zacwecwa. Lezi zinhlobonhlobo zobhontshisi, njengobhontshisi obomvu, zicebile ngamaprotheni, ama-carbohydrate kanye ne-fiber.
Ubhontshisi omhlophe ubuye uziqhayise ngokuba khona kwama-asidi angenamafutha nama-amino acid ekwakhekeni kwawo. Ubhontshisi omhlophe unenani elifanayo lokudla okunempilo njengobhontshisi obomvu, njengoba kunjalo ukudla okufanayo. Kodwa inani lamandla lincane kancane - 333 kcal, ngoba umkhiqizo womisiwe.
Ubhontshisi omnyama
Lawa ngamabhontshisi amancane ayisicaba, inani lamandla awo angama-341 kcal. Futhi njengakwezinye izinhlobo, umbala omnyama uqukethe amaprotheni amaningi, ama-carbohydrate, amafutha nezinye izinto eziwusizo. Lesi siko semidumba siqukethe u-11.02 g wamanzi. Izinhlobonhlobo zibuye zinothe ngamafutha acid nama-amino acid.
Obhontshisi abaluhlaza okotshani
Kwesinye isikhathi okubizwa ngokuthi i-asparagus, kungumdumba ongavuthiwe osesegobolondweni. Lezinhlobonhlobo zobhontshisi zisetshenziswa ngezindlela ezahlukene: idliwa iluhlaza, ibilisiwe, iyisitshulu. Ubhontshisi obuluhlaza buhlukile ezinhlobonhlobo zakudala kokuqukethwe kwawo kwekhalori eliphansi, aqukethe ama-kcal angama-24 kuphela nge-100 g, kepha kunamanzi amaningi kakhulu - 90.32 g.
Ubhontshisi obuluhlaza bunamafutha aphansi - u-0.1 g kuphela.Lo mkhiqizo uvame ukuba yiqhwa, ngakho-ke abaningi bakhathazekile ngokuthi ngabe ubhontshisi ulahlekelwa yizimfanelo zawo eziwusizo ngemuva kokubandayo. Impendulo ithi cha, akunjalo. Iningi lezinto ezilandelwayo namavithamini kuyagcinwa, ngakho-ke, umkhiqizo onjalo ungadliwa futhi kufanele.
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Kepha maqondana nobhontshisi othosiwe nosethinini ku-tomato sauce, inani lama-calories emikhiqizweni enjalo landa kakhulu. Ngaphezu kwalokho, ngaphandle kobhontshisi, iqukethe ezinye izithako ezingasizi njalo.
Izakhiwo eziwusizo zobhontshisi
Izici ezizuzisayo zobhontshisi kungenxa yenhlanganisela evumayo yezakhi zokulandela umkhondo, ama-amino acid namavithamini. Kanye nokuqukethwe kwekhalori eliphansi, lo mkhiqizo ungabizwa ngokufanele ngokuthi ungowusizo kakhulu hhayi kuphela phakathi kwemidumba, kepha futhi naphakathi kwemifino ngokujwayelekile.
Enye yezimfanelo eziyinhloko zobhontshisi yikhono layo lokwehlisa amazinga kashukela egazini: yingakho lesi sitshalo sebhontshisi sifakiwe ekudleni kwabantu abanesifo sikashukela. Lokhu kungenzeka ngenxa ye-arginine, into ebandakanyekayo ekonakaleni kwe-nitrogen egazini futhi esiza ukwehlisa ushukela oyinkimbinkimbi.
Odokotela bathi ukusetshenziswa kwamabhontshisi aluhlaza obomvu, omhlophe, omnyama noma oluhlaza nsuku zonke kunciphisa ingozi yamathumba amabi, ngoba umkhiqizo usebenza njengomenzeli odonsa osusa bonke ubuthi emzimbeni womuntu.
Kufanele kushiwo ngengxenye yamaprotheni yalo mkhiqizo. Amaprotheni ezitshalo asempilweni ngendlela emangalisayo, kanti inani lamabhontshisi lilingana nenani elisenyameni. Kodwa-ke, imikhiqizo yenyama ithatha isikhathi eside ukugaya, ngoba iqukethe amafutha ezilwane. Ngakolunye uhlangothi, ubhontshisi ushesha futhi ucishe uphelele.
Ama-legumes, kufaka phakathi ubhontshisi, anconyelwa abantu abasebenza ngokomzimba nabasubathi, ikakhulukazi labo abakha isisindo semisipha. Amaprotheni emifino anika umuzwa wokugcwala, ngenkathi enganikeli ekuqongeleleni amafutha amaningi, kepha acutshungulwa ngokuphelele ngumzimba.
Kwabesifazane, lo mkhiqizo ubuye uwusizo ngoba usiza ukusungula amazinga we-hormonal. Abesilisa kufanele futhi banake ubhontshisi, ngoba ukusetshenziswa kwabo okuvamile kusiza ukuqeda ukungasebenzi ngokocansi (kunjalo, ngokuhambisana nokudla okufanele nemithi).
Lesi siko semidumba sinomthelela omuhle emsebenzini wesistimu yenhliziyo nemithambo yegazi, siyayiqinisa futhi siyivikele ezintweni ezilimazayo zangaphandle.
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Ukumnika ubhontshisi kuvame ukusetshenziselwa ukwelapha uhlelo lwe-genitourinary, njenge-cystitis. Isiphuzo sidakwa ekuseni esiswini esingenalutho imizuzu eyi-15 ngaphambi kokudla.
Ubhontshisi osemathinini ucishe uzigcine ngokuphelele izakhiwo zawo. Ukuphela kwento eguqukayo okuqukethwe ikhalori, ngoba umkhiqizo uvame ukuvalwa nohlobo oluthile lwesosi (utamatisi, isibonelo). Umkhiqizo ofriziwe awulahli izakhiwo zawo eziwusizo, into esemqoka ukuwukhipha kahle ngaphambi kokuwusebenzisa nokuvimbela ukubanda kabusha.
Ngabe ubhontshisi obilisiwe ugcina izakhiwo eziwusizo? Yebo kuyenzeka, kepha, njengobhontshisi osemathinini, iba nomsoco kakhulu kunomkhiqizo wokuqala.
Ubhontshisi nemidlalo
Bonke abasubathi bayazi ukuthi amahora 1.5-2 ngaphambi kokuqeqeshwa, kufanele ugcwalise umzimba wakho ngama-carbohydrate ayinkimbinkimbi. Yilezi zinhlanganisela ezitholakala ngobuningi obukhulu kubhontshisi. Ama-carbohydrate anjalo amunca isikhathi eside, futhi lokhu kunikela eqinisweni lokuthi umuntu ngesikhathi sokuqeqeshwa nangemva kwalokho ngeke ezwe indlala ebukhali, futhi umzimba uzogcwala amandla.
Ukudla okunomsoco ngemuva kokuqeqeshwa kwamandla kubaluleke ngokulinganayo. Ngenxa yemithwalo esindayo, umzimba uhlangabezana nesidingo samaprotheni nama-carbohydrate, ngoba yilezi zinto ezisetshenziswa kakhulu ngesikhathi sokuzivocavoca umzimba. Umzimba uthatha amandla avela ku-glycogen, ahlangana ngobuningi bemisipha, kepha ngemuva kokuqeqeshwa iyaphela, futhi kuyaphuthuma ukugcwalisa ukunikezwa kwayo. Ngaphandle kwalokho, i-hormone cortisol izoqala ukudiliza imisipha. Ukumisa le nqubo futhi ugcwalise izinqolobane ezisetshenzisiwe, udinga ukudla ukudla okuqukethe amaprotheni agaya ukudla ngokushesha nama-carbohydrate. Lapha izitshalo zikabhontshisi ziyasiza: zizosiza ukuvala "iwindi lamaprotheni".
Lapho wenza ukuqina komzimba, kubalulekile ukukhumbula ukuthi into esemqoka ukusebenzisa ama-calories amaningi kunalawo owadlayo. Ngakho-ke, umsoco ofanele futhi olinganiselayo uzoba ukhiye wesimo esihle. Ubhontshisi ngokulinganisela kuhle ekudleni komzimba. Kodwa-ke, kubalulekile ukuthi kudle imidumba ngendlela efanele ukuze kungakhiwa amakhalori amaningi emzimbeni anamafutha omzimba.
Ama-legumes ayingxenye ebalulekile yokudla kwabadlali futhi akumele anganakwa. Into esemqoka ukubeka phambili ngokufanele: ubukhulu bemisipha - ngaphezulu, ukunciphisa umzimba - ngokulinganisela.
Ubhontshisi wokwehlisa isisindo
Ubhontshisi budlala indima ebalulekile ngesikhathi sokunciphisa umzimba. Leli siko eliwundabuzekwayo lenza umsebenzi oncomekayo nge-cholesterol (liyisusa emzimbeni), futhi liphinde livuselele imetabolism, okusheshisa kakhulu ukucutshungulwa kwemikhiqizo, okusho ukuthi amafutha amaningi angemi emzimbeni. I-Fiber ingenye yalezo zinto ezenza ubhontshisi ube umkhiqizo oyingqayizivele, ngoba le nto ayinakuguqulwa lapho yehlisa isisindo.
Uma unentshisekelo embuzweni wokukhetha ubhontshisi, lapho-ke akukho mehluko oyisisekelo. Kodwa-ke, khumbula ukuthi ubhontshisi obuluhlaza bunama-khalori aphansi kunobhontshisi ojwayelekile.
Okubalulekile! Umkhiqizo akufanele udliwe uluhlaza, ngoba uqukethe ubuthi obuningi. Izindlela zokuncoma ukushisa ezikhethiwe ziyisitshulu noma ukupheka.
Ukuze ukudla kukabhontshisi kunikeze imiphumela emihle, kuyadingeka ukuthi ushiye ikhofi, iziphuzo ezinoshukela onomswakama nanoma yimaphi ama-decoctions we-diuretic (lokhu okugcina kudala ukubonakala kwesisindo esilahlekile).
Noma ikuphi ukudla kunobuhle nobubi bayo, futhi lokhu kuyasebenza nakubhontshisi.
Phakathi kwama-pluses:
- amaprotheni yemifino afakwa ngokushesha;
- amavithamini namaminerali ngobuningi obanele bomzimba womuntu;
- ubhontshisi ngumkhiqizo ongabizi unyaka wonke - ungavunwa kusuka ehlobo, kepha ngeke kube khona ubunzima lapho uthenga, ngoba umkhiqizo awubizi;
- iqukethe ama-carbohydrate ayinkimbinkimbi okugcina uzizwa ugcwele isikhathi eside;
- ukudla kukabhontshisi kungaba isikhathi eside uma kukhethwe kahle.
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Umthengi wokudla kabhontshisi:
- kungabangela ukuqunjelwa;
- ayibalungele abantu abanezilonda ezine-peptic, gastritis, colitis kanye ne-pancreatitis.
Ngokudla okudliwayo, kuvunyelwe ukudla imidumba esidlweni sakusihlwa, kepha kungakapheli amahora amathathu ngaphambi kokulala.
Ukunamathela ekudleni, ungakhohlwa mayelana nokusebenzisa ingqondo, ekudleni akufanele kube khona hhayi kuphela ubhontshisi. Kuzoba okulungile uma lo mkhiqizo wethulwa kancane kancane: okokuqala kumasobho, bese kuthi njengendishi eseceleni.
Izimo ongazisebenzisa
Uhlu lokuphikisana nokusetshenziswa kobhontshisi lincane. Kufanele ugweme ukudla ubhontshisi kubantu abaphethwe i-asidi ephezulu, i-colitis noma abanezilonda ezinesilonda.
Njengamabhontshisi amaningi, ubhontshisi ubangela ukuqumba. Kepha ungalwa nalokhu. Kunconywa ubhontshisi ukucwilisa amahora amaningi ngaphambi kokupheka emanzini okubhaka isoda. Ngendlela, ubhontshisi omhlophe uthambile kulokhu kulokhu kunobhontshisi obomvu.
Lokhu, empeleni, yonke imikhawulo yalo mkhiqizo.
Isiphetho
Ubhontshisi ngumkhiqizo ohlukile oletha izinzuzo kuphela. Ubhontshisi awusetshenziswanga kuphela embonini yokudla, kepha nasembonini yezimonyo - ngokwesibonelo, amaski amaningi nokhilimu benziwa ngokususelwa kuleli siko.
Kubasubathi, ubhontshisi ungasiza ekwakheni imisipha futhi uvuselele umzimba ukuze usebenze kahle.
Izinhlobonhlobo ezinkulu zobhontshisi zivula amathuba abanzi wokukhetha umkhiqizo olungele wena. Cishe zonke izingxenye zalesi sitshalo zisetshenziselwa ukupheka: ama-valve, iziqu, ubhontshisi, ama-pods nokupheka umkhiqizo awuthathi isikhathi esiningi. Yidla ubhontshisi njalo uzozwa ukuthi inhlalakahle yakho ingcono kangakanani.
