Odla okuhle ikhabe Ezinyangeni ezishisayo uyazi ukuthi labo abancane bayavela imbewu emnyama ukuthi abantu abaningi bakulahla ngaphandle kokucabanga. Kodwa-ke, esikhundleni sokuba yisicefe, ayadliwa futhi angaba umngane okahle wokwengeza izakhamzimba ekudleni kwakho kwansuku zonke.
Lawa ma-nuggets agxilile amaprotheni, amafutha enempilo kanye namaminerali afana i-magnesium, insimbi ne-zinc, ngaphezu kwalokho antioxidants y i-fiber. Angadliwa ne-pulp, nakuba ukuwomisa nokuwagcoba kwenza kube lula ukugayeka futhi kuthuthukisa ukunambitheka kwawo, ngakho asebenza kahle kakhulu. ukudla okulula okusheshayo noma ukugcwalisa.
Iphrofayili yokondleka kanye nezinhlanganisela ezithakaselwayo
Inani layo lisephrofayilini ehlanganisayo amaprotheni yemifino y okunamafutha acid okungafakwanga, ewusizo ekusebenzeni komzimba. Umnikelo we i-magnesio, insimbi y zinc Kuyisihluthulelo sezinqubo ezinjengokuthola amandla, ukwakha amangqamuzana egazi abomvu, nokusekela amasosha omzimba.
Baphinde bahlinzeke antioxidants esiza ukuvikela amaseli ekucindezelweni kwe-oxidative. Lezi zihlanganisa izinhlanganisela ezihlotshaniswa nezithelo, njenge i-lycopene, ngaphezu kwama-micronutrients afana i-vitamin E, ezibamba iqhaza ekunakekelweni kwezicubu.
Ukuba khona i-fiber isiza ukugcina ukuhamba kwamathumbu okujwayelekile futhi ikhuthaze umuzwa wokuphefumula. Ngakho-ke, ukuzifaka ngokuhlakanipha kungangena kahle eziqondisweni ezihloselwe ukulawula ukudla phakathi kokudla.
Ungawadla kanjani: aluhlaza, athosiwe noma ahlumile
Nakuba zingahlafunwa nge-pulp, abantu abaningi bayathanda womise futhi uwathose Ukwenza kube lula ukugayeka futhi kunambitheke. Ukuthinta nje ukushisa epanini noma kuhhavini kwanele ukujabulela ukuthungwa kwazo.
Uma sezithosiwe, zingena emalungiselelweni ahlukahlukene: zinikeza ukuthinta okuqinile amasaladi, hlanganisa ne iyogathi nezithelo, futhi zisebenza njenge aperitivo fast phakathi kokudla. Uma ishiywe zihlume, ukugaya kwayo kungathuthukiswa futhi imisoco ethile iyathuthukiswa.
- Amasaladi: Fafaza isipuni ukwengeza ukuthungwa namaminerali.
- I-yoghurt noma iphalishi: hlanganisa nesithelo esisha ukuze uthole isidlo sasekuseni esanelisayo.
- Umthamo: Zidle zithosiwe futhi zoliswe kancane njengokudla okulula.
Izinzuzo ezisekelwa ukwakheka kwayo
Amasosha omzimba asesimweni
El zinc ekhona imbewu kunomthelela ukusebenza okuvamile kwezivikelo, ingenelela ekwelapheni futhi isekele impendulo ezifweni. Yakho Amafutha angasebenzi Zibuye zisize ekugcineni impilo enhle yenhliziyo nemithambo yegazi.
Ukugaya kanye ne-microbiota
Ukuhlanganiswa kwe i-fiber y Amafutha angasebenzi Ikhuthaza ukuhamba kwamathumbu futhi isiza ukuvimbela ukuqunjelwa. Enguqulweni yayo imila, kungaba nomthelela ekulinganiseni kwezitshalo zamathumbu kanye nokumuncwa okungcono kwezakhi.
Ukunakekelwa kwesikhumba
I-Los antioxidants futhi i i-magnesio iqhaza ekulondolozeni isikhumba hydrated, kuyilapho i-vitamin E Ihlotshaniswa nokuvikela ngokumelene ne-oxidation, okusiza ukubambezeleka kwezimpawu ukuguga futhi ulawule ukukhiqizwa kwe-sebum. Izinhlanganisela zayo zokulwa nokuvuvukala zingaqeda ukungakhululeki njenge i-eczema noma i-psoriasis.
Impilo yezinwele
Umnikelo we insimbi, i-magnesio y ama-amino acid isekela ukukhula kwezinwele namandla. Ngaphezu kwalokho, i- amafutha yalezi zinhlamvu zingavikela ama-follicles, zisize ukunciphisa ukulahlekelwa izinwele futhi zithuthukise kukhanye.
I-glucose yegazi ingaphansi kokulawula
El i-magnesio kunomthelela ekuzweleni insulini isivele ilawula amazinga eglucose. Kanye ne okunamafutha acid futhi i zinc, kungasiza ukuzinzisa inkomba ye-glycemic ngaphakathi kokudla okulinganiselayo.
Inhliziyo nemithambo yegazi
I-Las amafutha enempilo kanye nama-antioxidants njenge i-lycopene Zihlotshaniswa nephrofayili ye-lipid engcono, ngokukhuthaza ukuncishiswa kwe-cholesterol. LDL kanye nokwanda kwe HDL. Okuqukethwe kwakho ku ama-amino acid Iphinde isekele ukujikeleza kanye ne-oxygenation yezicubu.
Amathambo aqinile
El i-magnesio ithuthukisa imetabolism footballngenkathi fosforo, insimbi y zinc Bafaka isandla ekugcineni isakhiwo samathambo esinempilo. Ukuzihlanganisa njalo kungaba umphelelisi omuhle ekudleni okubeka phambili impilo yamathambo. amathambo.
Ubuchopho nesimiso sezinzwa
Izinhlanganisela ezifana icrulline futhi i i-niacin (i-vitamin B3) zihlobene nenkumbulo nokusebenza kwengqondo. Ngaphezu kwalokho, i- potaziyamu Kuyasiza ukulinganisa uketshezi futhi kunciphise umuzwa wokukhathala ngemva kokuzikhandla.
Ukusekela ekulawuleni isisindo
Ngenxa yenhlanganisela yayo amaprotheni y i-fiber, lezi zimbewu zithuthukisa satiety futhi ingasiza ekuvimbeleni ukudla okulula okungadingekile. Ziyinketho ethokozisayo yalabo abafuna ukulondoloza noma ukwehlisa isisindo phakathi kwezinhlobo zokudla okuhlukahlukene.
Konke kukhomba kulokho zuza imbewu emnyama yekhabe Kuyisinqumo esiphusile: bengeza imisoco, banikeze ukusetshenziswa okulula kokupheka, futhi banikeze izinzuzo ezinhlelweni ezihlukahlukene zomzimba, inqobo nje uma ziyingxenye yokudla okulinganiselayo futhi zidliwe ngokulinganisela.
