Imbewu yethanga, okanye imbewu yethanga, kukutya okugqwesileyo ukufakwa kwisidlo sakho. Siqhele ukuzitya njenge YokutyaNangona kunjalo, banegalelo elikhulu kwimpilo yethu. Ukulula ukuwazisa ekutyeni kuthetha ukuba akufuneki senze umgudu omkhulu wokuzidla, ukuba asiyiqhelanga.
Nokuba kwi-toast, isaladi, ipasta, okanye malunga naso nasiphi na isitya, imbewu yethanga yenza ukongeza okukhulu. Thatha nje ezimbalwa kwezi ukuze ubavumele benze kwaye banandiphe izibonelelo zabo. Ukongeza, incasa intle ngenene kwaye inika nasiphi na isidlo ukuthungwa okunomdla kakhulu. Ngamanye amaxesha ukuzikhathalela kuthetha ukwazi ukutya kweenkwenkwezi okunje.
Izondlo
Imbewu yethanga yaziwa ngokuba yimbewu yethanga. Ngokungafaniyo nembewu eqinileyo emhlophe yethanga elikroliweyo, uninzi lweembewu ezithengwa kwivenkile enkulu azinaqokobhe. Ezi mbewu zineqokobhe ziluhlaza, zisicaba kwaye zimbhoxo. Isitya esinye (28 grams) sembewu yethanga egobileyo sineekhalori ezimalunga ne-151, ubukhulu becala kumafutha kunye neprotheni.
Ukongeza, i-28-gram inkonzo iqulethe:
- Ifayibha: 1,7 iigrem
- Iikhabhohayidrethi: 5 grams
- Iiprotheni: 7 gram
- Amafutha: iigram ezili-13 (ii-6 kuzo ziyi-Omega-6)
- I-Vitamin K: I-18% yesibonelelo semihla ngemihla esicetyiswayo
- Iphosphorus: 33%
- Imanganizi: 42%
- Imagnesium: 37%
- Intsimbi: 23%
- IZinc: 14%
- Ubhedu: 19%
Zikwaqulethe i-antioxidants eninzi kunye nenani elifanelekileyo le-polyunsaturated fatty acids, i-potassium, i-vitamin B2 (i-riboflavin), kunye ne-folate. Imbewu yethanga kunye neoyile yembewu ikwaqulathe ezinye izondlo ezininzi kunye neekhompawundi zezityalo eziye zaboniswa ukunika izibonelelo zempilo.
Inzuzo
Ukutya imbewu yethanga kuneempembelelo ezininzi eziluncedo kwimpilo.
Utyebile kwi-antioxidants
Imbewu yethanga ine-antioxidants efana ne-carotenoids kunye ne-vitamin E. I-Antioxidants inokunciphisa ukudumba kwaye ikhusele iiseli ekonakalisweni kweeradicals zamahhala. Yiyo loo nto ukutya ukutya okutyebileyo kwi-antioxidants kunokunceda ukukhusela izifo ezininzi.
Amanqanaba aphezulu e-antioxidants kwimbewu yethanga kukholelwa ukuba anoxanduva lokujongana nemiphumo emihle yempilo. Kwesinye isifundo, ioli ye-pumpkin yanciphisa ukuvuvukala kwiigundane ezine-arthritis ngaphandle kwemiphumo emibi, ngelixa izilwanyana ezinikwe ichiza elichasayo zifumana iziphumo ezibi.
Ukuphucula ulusu kunye neenwele
Umxholo wayo kwiivithamini A kunye no-E; iiminerali ezifana ne-zinc kunye ne-selenium; kunye neeasidi ezinamafutha abalulekileyo, zibenze babe ngabahlobo bokwenyani bolusu. Ngale ndlela, kunceda ukunyanga iimeko ze-acne, i-eczema okanye ukuguga, phakathi kwabanye.
Imbewu yethanga inyamekela iinwele kunye nentloko. Oku kungenxa yokuba zizityebi kwiivithamini A, K kunye no-B (biotin), isulfure, i-zinc kunye ne-Omega 3 fatty acids.
Banyamekela inkqubo ye-nervous
Imbewu yethanga iqulethe i-L-Tryptophan, into ebalulekileyo ekunciphiseni iimpawu kwiindawo zokudakumba. Igalelo labo le-zinc libenza libe liyeza lendalo elinamandla kakhulu lokunyanga uxinzelelo, ixhala, uvalo okanye ukuphuthelwa.
Ngoko sele uyazi. Ukuzinyamekela kulula kakhulu. Kubalulekile ukusebenzisa i-superfoods kunye negalelo labo elikhulu, ukukhusela izifo ezizayo. Imbewu yethanga lukhetho olufanelekileyo kumzimba wakho nengqondo.
Banciphisa iswekile yegazi
Oku kubaluleke ngakumbi kubantu abanesifo seswekile, abanokuba nobunzima ekulawuleni amanqanaba eswekile yegazi. Izifundo ezininzi ziye zafumanisa ukuba ukuxhaswa ngejusi yethanga okanye i-powder yembewu yethanga kunciphisa amanqanaba eswekile yegazi kubantu abanesifo seswekile se-2.
Umxholo we-magnesium wembewu yethanga unokuba noxanduva lwesiphumo sabo esihle kwisifo seswekile. Uphononongo lokuqwalasela kubantu abangaphezu kwe-127 bafumanisa ukuba ukutya okucebileyo kwi-magnesium kudibene ne-000% yengozi ephantsi yohlobo lwe-33 yeswekile kumadoda kunye ne-2% yengozi ephantsi kwabasetyhini. Uphando olongezelelweyo luyafuneka ukuqinisekisa le miphumo enenzuzo yembewu yethanga kumanqanaba eswekile yegazi.
Bayakuphepha ukuphuthelwa
Ukuba sinengxaki yokulala, sisenokufuna ukutya imbewu yethanga ngaphambi kokuba silale. Ziyimithombo yendalo ye-tryptophan, i-amino acid enokunceda ukukhuthaza ukulala. Ukutya malunga ne-1 gram ye-tryptophan ngosuku kucingelwa ukuphucula ubuthongo.
Nangona kunjalo, kuya kufuneka sitye malunga nama-200 eegram zembewu yethanga ukuze sifumane isixa esifunekayo se-tryptophan. I-zinc kwezi mbewu inokunceda ukuguqula i-tryptophan ibe yi-serotonin, ethi emva koko iguqulwe ibe yi-melatonin, ihomoni elawula umjikelo wokulala.
Kwakhona, imbewu yethanga ngumthombo obalaseleyo we-magnesium. Amanqanaba afanelekileyo e-magnesium nawo adityaniswa nokulala okungcono. Olunye uphando oluncinci lufumene ukuba ukuthatha isongezelelo se-magnesium kuphucula umgangatho wokulala kunye nexesha lokulala elipheleleyo kubantu abanamanqanaba aphantsi e-magnesium.
banyamekela intliziyo
Imbewu yethanga ngumthombo olungileyo we-antioxidants, i-magnesium, i-zinc, kunye ne-fatty acids, zonke ezinokukunceda ukugcina intliziyo yakho iphilile. Uphononongo lwezilwanyana luye lwabonisa ukuba i-oyile yembewu yethanga inokunciphisa uxinzelelo lwegazi oluphezulu kunye namanqanaba aphezulu e-cholesterol, imiba emibini eyingozi yesifo sentliziyo.
Olunye uphononongo lubonisa ukuba amandla amathanga okunyusa isizukulwana se-nitric oxide emzimbeni wakho sinokuba noxanduva lweziphumo zalo ezilungileyo kwimpilo yentliziyo. I-nitric oxide inceda ukwandisa imithwalo yegazi, ukuphucula ukuhamba kwegazi kunye nokunciphisa umngcipheko wokukhula kwe-plaque kwi-artery.
Imiphumela
Ukutya imbewu yethanga kunokuba neziphumo ebezingalindelekanga ezingathandekiyo. Ukutya kakhulu, nokuba ukuhlafunwa ngononophelo kunokubangela igesi yamathumbu kunye norhudo.
Ezi mbewu zizityebi kwifiber. Uza kufumana ngaphezulu kwe-5 grams kwi-30-gram yokuphakela, nto leyo ethetha ukuba ezinye zeecarbohydrates azigaywanga ngokupheleleyo. Xa ezi carbohydrates zingagatywanga zifikelela emathunjini amakhulu, zohlulwa ziintsholongwane. Irhasi yimveliso yale nkqubo, ngakumbi kubantu abangaqhelanga ukutya okunefayibha ephezulu.
Ukutya ifayibha eninzi kunaleyo ubuyiqhelile kunokukhokelela kwizitulo ezixengayo, ezinamanzi. Nangona kunjalo, ukuba uhlala ufumana isifo sohudo emva kokutya imbewu yethanga, unokuba nokunganyamezeli okanye uvakalelo koku kutya. Ukuqunjelwa kukwanokwenzeka, nangona kuncinci, umphumo osecaleni wokutya-ifiber oyifumana ekutyeni izixa ezikhulu zembewu yethanga inokukucothisa okwethutyana.
Ukuthintelwa kwemiphumo yayo
Ukutya imbewu ngokumodareyitha kunye nolwelo oluninzi kunokuthintela iingxaki zokwetyisa. I-30 grams yimali eqhelekileyo kumntu ophakelayo. Imbewu ikwaziwa ngokubangela iintloko ze-migraine kwabanye abantu. Nangona kunjalo, ukuba awuqhelekanga kwi-migraines, mhlawumbi awuyi kubafumana ekutyeni imbewu yethanga.
Ziphephe ityhefu ezonakalisayo
Nangona i-unsaturated fatty acids kwimbewu yethanga ikhuthaza impilo ye-cardiovascular health, ibenza ukuba bathande ukonakala ngokukhawuleza. Ukutya imbewu ye-rancid kukubeka kwi-radicals yasimahla, iikhompawundi eziyityhefu ezinokonyusa umngcipheko womhlaza, isifo sentliziyo kunye nezinye izifo ezingapheliyo.
Imbewu yethanga entsha neyomisiweyo ingahlala ikwimeko ephezulu kangangeenyanga ezimbini kwisingxobo esingangeni moya esisefrijini. Imbewu enuka umgquba, igrisi, okanye ingca mhlawumbi iphelile.
Ngaba ichaphazela i testosterone?
Enyanisweni, zisenokungaxhaphakanga njengembewu yesesame kunye nekajongilanga, kodwa ukuba uzama ukunyusa amanqanaba e-testosterone, kunokufaneleka ukuba ungenise ekudleni kwakho. Ziphezulu kwi-unsaturated fat kwaye zibonelela ngenani lezondlo ezinokunceda ukuphucula amanqanaba akho e testosterone. Ngaphandle kweenzuzo ezinokuthi, akufanele usebenzise imbewu yethanga ukunyanga nayiphi na imeko yonyango.
wemagniziyam
Phakathi kwezondlo ezinikezelwa yimbewu yethanga yi-magnesium. Le minerali inceda ukulawula amanqanaba ezinye izondlo emzimbeni wakho kwaye ixhasa isenzo se-enzymes. Ukongeza, uphando olupapashwe ngo-Aprili 2011 umcimbi we "Biological Trace Element Research" lubonisa ukuba i-magnesium inokunyusa amanqanaba e-testosterone.
Leucine
Amathanga aqukethe i-leucine, i-amino acid enokunceda ukukhuthaza i-oxidation ye-fat kunye nokunyamezela, okwenza kube yinto ethandwayo yezondlo zezemidlalo. Abadlali boqeqesho lwamandla banokuyifumana iluncedo kakhulu, njengoko isayensi ibonisa ukuba ukusebenzisa i-leucine kunokuncedisa ukwandisa amanqanaba e-testosterone.
Amafutha
Imbewu yethanga ifana nesesame kunye nembewu yejongilanga kuba inamafutha amaninzi. Nganye i-30 grams ibonelela malunga ne-14 grams yamanqatha, enokuthi ibe yingozi kukutya okunamafutha aphantsi kodwa kunenzuzo ekukhuliseni i-testosterone.
Zithathwa njani?
Ukuba sifuna ukufumana inzuzo yembewu yethanga, kulula ukuyifaka ekudleni. Kumazwe amaninzi, sisidlo esithandwayo esinokutyiwa sikrwada okanye sosiwe, sinetyuwa okanye singenayo.
Ukongeza kokutya kuphela, sinokuzongeza kwi-smoothies, iyogathi yamaGrike kunye neziqhamo. Sinokuzibandakanya ekutyeni ngokuzifefa kwiisaladi, isuphu okanye iisiriyeli. Abanye abantu basebenzisa imbewu yethanga xa bebhaka, njengesithako sezonka eziswiti okanye ezinencasa kunye neekeyiki.
Nangona kunjalo, njengembewu eninzi kunye namantongomane, aqukethe i-phytic acid, enokunciphisa i-bioavailability yezinye izondlo ozidlayo. Ukuba sidla ngokutya iimbewu namandongomane, sinokufuna ukuwafunxa okanye ukuwahluma ukuze sinciphise isiqulatho se-phytic acid. Ukuzosa nako kunokunceda.
idosi ecetyiswayo
Ubungakanani obufanelekileyo bokukhonza kwimbewu yethanga I-15 gram. Yikota yekomityi. Nangona ukusetyenziswa kwayo kunokufikelela kwisiqingatha sekomityi, ukumodareyitha kungundoqo. Ukutya imbewu yethanga ngaphezu kokuba ufuna kunokubangela ukudumba kunye neengxaki zesisu.
Ukuba ithathwa ngokwemilinganiselo ephakathi, imbewu yethanga inceda inkqubo yokugaya kakhulu. Kodwa, ngokusetyenziswa kakhulu, ifayibha eninzi inokukhokelela ekuqunjelweni. Kwakhona kunokukhokelela ekuzuzeni ubunzima, ngokuchaseneyo nenjongo. Oku kwenzeka kuba nokuba ezi mbewu zineekhalori eziphantsi, zisenazo. Ukutya ngokugqithisileyo nantoni na kunokubangela ukufumba kwamafutha. Ngapha koko, ukutya imbewu yethanga ngokugqithisileyo kunokubangela ukudumba kwamathumbu kunye neentlungu zesisu.