Ithanga liyimifino enempilo futhi emnandi edliwa ngezinhlobo ezahlukahlukene. Ngenxa yokwakheka kwamakhemikhali, ithanga lithandwa kakhulu phakathi kwalabo abadla ukudla noma bamane balandela ukudla okufanele, futhi kubagijimi le mifino i-godsend nje. Uginindela wethanga ufakwa ngokushesha, okuvumela ukuthi uwudle cishe nganoma yisiphi isikhathi sosuku. Kodwa-ke, lesi siko sekhabe sinokuphikisana nokusetshenziswa.
Esihlokweni sizobheka ukuthi ngubani ongadla ithanga, nokuthi ngubani onganconyiwe ngokweqile, futhi sithole ukuthi iziphi izakhi leli siko lekhabe elinothe ngazo.
Inani lokudla okunempilo kanye nokwakheka kwethanga
Ukwakheka kwempuphu yethanga nenani lazo lokudla okunempilo kuncike ezinhlotsheni ezithile zezitshalo. Kepha noma ngabe ikuphi ukuhlukahluka okukhethayo, kuzohlala kunempilo futhi kunomsoco njalo.
Ithanga lingamanzi angama-90%. Lokhu kuhlanganiswa okukhulu kulabo abalandela isibalo sabo. Kodwa-ke, iqukethe inani elikhulu lezakhamzimba kanye nezinto ezilandelwayo. Ake sithole ukwakheka kwalesi sitolo samavithamini. Ngezansi kwetafula elikhombisa zonke izinto zokudla okunempilo nokwakheka kwamakhemikhali kwesitshalo semifino (ithebula likhombisa amanani nge-100 g ngayinye yethanga lokudla lakudala)
Izakhamzimba | Inani kumkhiqizo (nge-100 g ngalinye) |
Amaprotheni | 1 g |
Amafutha | 0.1 g |
Ama-carbohydrate | 4.4 g |
I-fiber ejwayelekile | 2 g |
Amanzi | 90.8 g |
Isitashi | 0.2 g |
Umlotha | 0.6 g |
Ama-Mono- nama-disaccharides | 4.2 g |
Ama-organic acid | 0.1 g |
Uvithamini A | 250 mcg |
Amavithamini PP | 0.5 mg |
I-beta carotene | 1,5 mg |
Uvithamini B1 | 0.05 mg |
Uvithamini B2 | 0.06 mg |
Uvithamini B5 | 0,4 mg |
Uvithamini B6 | 1,6 mg |
Uvithamini B9 | 14 μg |
Uvithamini C | 8 mg |
Uvithamini E | 0,4 mg |
I-calcium | 25 mg |
Magnesium | 14 mg |
Sodium | 4 mg |
Potassium | 204 mg |
I-Phosphorus | 25 mg |
Iklorini | 19 mg |
Isibabule | 18 mg |
Insimbi | 0,4 mg |
Izinki | 0.24 mg |
Iodine | 1 μg |
Ithusi | 180 mcg |
AmaManganese | 0.04 mg |
I-Cobalt | 1 μg |
I-fluorine | 86 μg |
Njengoba ukwazi ukubona etafuleni, kunezinto eziningi eziwusizo kwimifino. Ngokuqondene nokuqukethwe kwekhalori kwethanga, konke kuya ngokuthi yalungiswa kanjani. Isibonelo, ithanga elibilisiwe linama-kcal angama-20, ithanga elibhakiwe linokuningi okungaphezulu - 22 kcal. Okuqukethwe kwekhalori kuxhomeke ngqo kulokho okuzongezwa ethangeni. Uma ufuna ukufafaza imifino noju noma ufafaze ushukela, inani lamandla alo lingakhuphuka liye ku-50 kcal nge-100 g.
Ithanga liwumkhiqizo oguquguqukayo ovumela ukuthi udliwe ekuseni, ntambama nantambama.
Kumele kukhethwe ithanga elihle futhi elihlwabusayo. Lapho uthenga imifino, naka izinhlobo eziminyene nezinyama zombala we-orenji okhanyayo: lezi yizithelo ezizoba mnandi futhi zibe mnandi. Izinhlobo eziphaphathekile ziyifolishi. Imifino enjalo inokunambitheka okuncane. Ungawathengi amathanga anezinsika noma imifantu: igobolondo lemifino selivele liphukile, okusho ukuthi inqubo yokubola ingaqala ngaphakathi.
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Izinzuzo zamathanga kubantu
Ithanga liwusizo ngokukhethekile emzimbeni wesifazane. Inani elikhulu likavithamini E linemiphumela enenzuzo esikhunjeni, kuzipikili nasezinweleni. Ama-gynecologists ancoma ukuthi kudliwe imifino yasekwindla ukwandisa amathuba okukhulelwa, ngoba uvithamini E ubandakanyeka ekwakheni amaseli amasha anempilo. Kepha kulabo asebevele bafinyelela esikhathini sokuya esikhathini, ithanga lizoba yisidambisi esihle esizosiza ukuqeda ukungakhululeki phakathi nalesi sikhathi.
Ngemuva kokubhaka, ukubilisa noma ukupheka, ithanga ligcina izinto zalo eziwusizo.
Emathangeni, hhayi kuphela uginindela odliwayo, kodwa futhi nembewu. Ziphezulu nge-magnesium, zinc kanye namaprotheni. Kepha inani lamandla lembewu liphakeme kakhulu kuneleli pulp. I-100 g yembewu iqukethe i-556 kcal, ngakho-ke kufanele yethulwe ngokucophelela ekudleni kwakho. Isibonelo, benza uwoyela ongangezwa kumasaladi, ngale ndlela lo mkhiqizo uzoletha izinzuzo eziningi.
Amadoda amaningi nawo anentshisekelo ezinzuzweni zamathanga. Ubulili obuqine kakhulu kufanele bunake izimbewu, ngoba ziqukethe i-zinc eningi, futhi nguyena obamba iqhaza ekukhiqizeni i-testosterone. Ukusetshenziswa njalo kwembewu yethanga kuvikela abesilisa ku-prostatitis. Futhi, amadoda kufanele aphuze ujusi wamathanga, njengoba uvuselela kahle kakhulu. Lokhu kuyindlela enhle yokufaka uphethiloli ngemuva kokuzivocavoca kanzima.
Izinzuzo zamathanga emzimbeni womuntu zimi kanje:
- Inomphumela wokuchama (khumbula ukuthi ngamanzi angama-90%), okusiza abantu abahlushwa izinkinga zezinso. Kunconywa ithanga elingavuthiwe kubantu abanezinso ezihluleka ukusebenza, kanye nokuvimbela isifo sofuba.
- Njengoba ithanga liyi-antioxidant enamandla, okungukuthi, ilusizo ekuvimbeleni noma yiziphi izinqubo ze-pathogenic ezingeni lamaselula.
- Kulabo abakhuluphele noma abalwa nesisindo esiningi, ithanga yi-godsend yangempela, njengoba isiza ukugaya ukudla ngokushesha.
- Ngokusetshenziswa njalo kwethanga uginindela, umfutho wegazi ujwayelekile. Kubantu abadlala imidlalo (ukusebenzisa amafutha okushisa okusebenzayo okuholela ekukhuleni kwengcindezi yegazi kuthandwa kakhulu manje), izingcezu ezimbalwa zikaginindela zizosiza ukujwayelekile ukucindezelwa kwegazi.
- Yize ithanga lingenayo ivithamini A engaka, liphinde libe nomthelela omuhle kumbono.
- Ithanga ligcwele uvithamini C, osekela amasosha omzimba. Ngokuqala kwekwindla, zama ukudla imifino kaningi ngangokunokwenzeka - uzobe ungaguli kangako.
Ososayensi baqaphele ukuthi ngokusetshenziswa njalo kwalobu buhle bekwindla, ukulala kujwayelekile, ngakho-ke labo abahlushwa ukuqwasha kufanele nakanjani bangenise ithanga ekudleni kwabo.
Lesi siko sekhabe sinomphumela omuhle emgudwini wokugaya ukudla (umgudu wamathumbu). Ngakho-ke, abantu abahlushwa ukuqunjelwa bayelulekwa ukuba bazenzele i-gruel kusuka kumathanga amasha. Umuthi onjalo udliwa ibhulakufesi futhi ungcono esiswini esingenalutho. Ungakhathazeki ngokungakhululeki esiswini, ngeke kube njalo, ngoba ithanga liphilile futhi ligaywe ngokushesha (akunandaba ukuthi liphekwe noma cha). Futhi, ithanga eliluhlaza lizozuzisa labo abanezinkinga zesibindi - kulokhu kuphela okungcono ukulisebenzisa emini noma kusihlwa.
Impilo yabantu iyindlela eyinkimbinkimbi edinga ukubhekwa ngokucophelela, futhi ithanga lingumsizi omuhle kakhulu kulolu daba. Uma le mifino isekudleni kwakho ngaso sonke isikhathi, impilo yakho izothuthuka, futhi amasistimu akho nezitho zakho zizosebenza kahle.
Njengoba ithanga liyisipho esivela ekwindla, futhi alikhuli unyaka wonke. Kepha ingalungiswa, ngokwesibonelo, ngokuyiqanda ibe yizicucu noma ukuyibeka ngokuphelele egumbini elingaphansi elibandayo nelimnyama. Ithanga linezinga elihle kakhulu lokugcina nekhono lokuthuthwa ngamabanga amade.
Izinzuzo Zokuqeqeshwa Kamandla
Imbewu yamathanga izoba inzuzo kakhulu ekuqeqesheni amandla abantu. Kubasubathi, bazoba wusizo kakhulu kunogalofu, ngoba kusembewini okuqukethwe yi-vitamin E, futhi kunciphisa amathuba okulimala kwezicubu zemisipha ngesikhathi sokuvivinya umzimba (lokhu kuyiqiniso ikakhulukazi kubantu abaphakamisa isisindo esiningi ejimini).
Kulabo ababambe iqhaza kwezemidlalo esindayo, imbewu yamathanga izosiza "ekwakheni" futhi ingalahli isisindo semisipha. Lokhu kungenzeka ngenxa yamavithamini E no-C. Ngesikhathi sokuzikhandla okukhulu, imisipha ingadabuka (abaningi bakubiza lokhu ngokuthi "isiyezi", kodwa empeleni ubuhlungu bemisipha busho ukuthi imicu idabukile), lokhu kuvamile uma umgijimi enza ukuqeqeshwa okunamandla noma kwamandla. Kepha kubalulekile ukuthi imicu ilulame ngokushesha nangokushesha. Lapha kusiza amavithamini C no-E, okufaka isandla ekululameni okusheshayo. UVitamin E unesibopho sokuqina futhi usiza imisipha ukuba yelule kahle futhi "yelaphe" kahle ngemuva kokuzivocavoca. Ukusetshenziswa kwethanga kanye nembewu kugcina umzimba usesimweni esihle, akuvumeli imisipha ukuba "igqwale" futhi ime. Abesilisa bayelulekwa ukuthi badle ingilazi yezinhlamvu ngosuku inyanga yonke, bese bethatha ikhefu lesikhathi esifanayo.
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Imbewu eluhlaza kuphela ebhekwa njengelusizo. Uma zithosiwe, ngeke zibe khona inzuzo kuzo, kuphela ama-calories angeziwe. Ukusetshenziswa okunekhono kwembewu kuzoba wusizo, ngaphandle kokuqukethwe okuphezulu kwekhalori, ngoba amandla namandla amaningi asetshenziswa ngesikhathi sokuzivocavoca umzimba.
Abesifazane abahlanganyela ekwakheni umzimba, kunalokho, kufanele bakhethe uginindela wethanga, ngoba awuqukethe okuqukethwe okunjalo kwekhalori (umzimba wesifazane, ngeshwa, ubamba ngokweqile ngokushesha).
Ngaphezu kokuba nomphumela omuhle emisipheni yomuntu, ithanga livame ukusetshenziswa ekwehliseni isisindo, ikakhulukazi ngabesifazane. Le nkinga kufanele iqondwe kabanzi.
Izinzuzo zokwehlisa isisindo
Ukwehla kwesisindo nokuhlanzwa komzimba, ithanga lingumkhiqizo ongenakubuyiselwa. Amantombazane aphishekela isibalo esincanyana akhetha izindlela ezahlukahlukene, hhayi okuhlukile, nokudla kwethanga. Kodwa-ke, ukudla okuhle kakhulu ukudla okunomsoco. Ukudla okwakhiwe kahle kuphela nokusebenza komzimba kuzosiza ukuthola imiphumela emihle.
Uma uthatha isinqumo sokusebenzisa ithanga ekudleni kwakho ngenkathi ulahla isisindo, naka izitsha ezenziwe ngemifino emisha. Isibonelo, amasaladi amasha namasobho okhilimu obandayo yizinketho ezinhle kakhulu. Ama-cocktails we-Pumpkin nama-smoothies angumthombo omuhle wamavithamini ngemuva kokuzivocavoca, ngakho-ke ulethe ijusi elisha elenziwe ngaphambilini. Ngaphezu kwethanga, khetha izithelo nemifino oyithandayo.
Sesivele sishilo ngaphambili ukuthi ithanga linomphumela omuhle emathunjini, ngakho-ke, esigabeni sokulahlekelwa isisindo, imifino isetshenziswa njengengxenye yokuhlanza, ethathwe esiswini esingenalutho.
Into esemqoka ukukhumbula ukuthi ngokudla kwamathanga ungaphuza kuphela itiye eliluhlaza, ijusi lamathanga namanzi ngaphandle kwegesi.
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Uma ungakwazi ukuyeka ikhofi, phuza isiphuzo kaningi ngosuku. Ikhofi, njengetiye, inconywa ukuthi iphuzwe ngaphandle koshukela.
Kepha ulithatha kanjani ithanga lokwehlisa isisindo? Kunemithetho embalwa okufanele uyikhumbule:
- nsuku zonke udinga ukuphuza ingilazi (200 ml) wejusi wethanga esiswini esingenalutho, mhlawumbe imizuzu engama-20 ngaphambi kokudla;
- phuza ingilazi yamanzi noma itiye eliluhlaza usuku lonke ngaphambi kokudla;
- khipha izithelo ezimnandi ekudleni ngesikhathi sokudla;
- uma uzizwa ulambile, yidla ithanga - izingcezu ezimbalwa zizokwanela;
- awukwazi ukudla ngemuva kwehora lesithupha kusihlwa.
Khetha okusanhlamvu okufana ne-buckwheat njengesifundo sakho esiyinhloko. Futhi, ekudleni ngakunye, udinga ukudla izingcezu zemifino eziningana. Isobho lamathanga, isitshulu, nokuningi kungenye indlela yokudla okujwayelekile.
Ukudla kwamathanga kunika imiphumela emihle, into esemqoka ukunamathela embusweni.
Ukulimaza nokuphikisana
Ubani umkhiqizo ophikisiwe, futhi kufanele ukhawulelwe ekusetshenzisweni noma ukhishwe ngokuphelele ekudleni kwakho:
- Abantu abanesifo sikashukela. Kunesitashi esiningi emathangeni, lapho ukufuthelana kuyagqashuka futhi simuncwa kangcono umzimba, ngakho-ke inkomba ye-glycemic ingaba phezulu kunaleyo yomkhiqizo oluhlaza. Ngenxa yalokho, ithanga elibhakwe, elibilisiwe neliphekiwe lizokhuphula amazinga kashukela egazini. Uma unesifo sikashukela sohlobo 2, ungadla kuphela ithanga eliluhlaza bese ulinganiselwe.
- Abantu abanezifo zamathumbu ezingeni elibi kufanele futhi bayeke ukudla ithanga.
- Labo abahlushwa i-gastritis kufanele baqaphele imbewu: bangasenza sibe sibi kakhulu lesi simo, ngoba baqukethe i-salicylic acid, ecasula ulwelwesi lwamafinyila.
- Ngesikhathi sokukhulelwa, kufanele uyeke ukudla imbewu yamathanga, ngoba angadala ukubeletha kusenesikhathi.
Qaphela ujusi wamathanga ngoba ungadala isicanucanu nokuqunjelwa, futhi kokunye, uholele kuhudo. Kungcono ukungaphuzi ijusi kusihlwa.
Okubalulekile! Ithanga linomphumela we-choleretic, ngakho-ke abantu abanezinkinga ze-gallbladder kufanele baqaphele kakhulu imifino.
Inzuzo nokulimala kuhlala kuhamba eceleni, ukuba kulayini omuhle. Kepha into eyodwa ongayisho ngokuqiniseka: uma usebenzisa ithanga ngokulinganisela, khona-ke akukho lutho olwesabekayo oluzokwenzeka.
Isiphetho
Ithanga liyinqolobane eyingqayizivele yamavithamini nezinto ezincane. Akuwona wonke umkhiqizo ongaqhosha ngezakhi eziningi. Ukusetshenziswa kwale mifino sekudlule isikhathi eside ngaphezu kohlaka lokupheka; ithanga lisetshenziswa ezimbonini zezimonyo nezemithi. Ukudla amathanga ngokuhlakanipha kuzoba nomthelela omuhle empilweni yakho.