Imbewu yethanga, noma imbewu yethanga, iwukudla okuhle kakhulu ongakufaka ekudleni kwakho. Sijwayele ukuwadla njenge ukudla okuncaneNokho, baneqhaza elikhulu empilweni yethu. Ukuzingenisa kalula ekudleni kusho ukuthi asikho isidingo sokuthi senze umzamo omkhulu wokuzidla, uma singakujwayele.
Kungakhathaliseki ukuthi ku-toast, amasaladi, i-pasta, noma cishe noma yisiphi isidlo, imbewu yethanga yenza isengezo esihle kakhulu. Vele uthathe okumbalwa kwalokhu ukuze ubavumele basebenze futhi bajabulele izinzuzo zabo. Ngaphezu kwalokho, ukunambitheka kumnandi ngempela futhi kunikeza noma yisiphi isidlo ukuthungwa okumnandi kakhulu. Kwesinye isikhathi ukuzinakekela kusho ukwazi okunye ukudla kwenkanyezi okufana nalokhu.
Izakhamzimba
Imbewu yethanga yaziwa nangokuthi imbewu yethanga. Ngokungafani nezinhlamvu ezimhlophe eziqinile zomhlakuva oqoshiwe, imbewu eminingi ethengwa esitolo ayinamagobolondo. Lezi zinhlamvu ezinamagobolondo ziluhlaza, ziyisicaba futhi zimise okweqanda. Ukudla okukodwa (amagremu angu-28) wembewu yethanga eligobekile kunama-calories angu-151, ikakhulukazi emafutheni namaprotheni.
Ukwengeza, i-serving ye-28-gram iqukethe:
- Fibre: 1,7 amagremu
- Ama-carbohydrate: 5 amagremu
- Amaprotheni: 7 amagremu
- Amafutha: amagremu ayi-13 (ayisi-6 kuwo i-Omega-6)
- Vitamin K: 18% wesibonelelo sansuku zonke esinconyiwe
- I-Phosphorus: 33%
- AmaManganese: 42%
- I-Magnesium: 37%
- Insimbi: 23%
- Izinki: 14%
- Ithusi: 19%
Futhi aqukethe inala Antioxidants kanye nenani ehloniphekile polyunsaturated fatty acids, potassium, uvithamini B2 (riboflavin), futhi folate. Imbewu yethanga namafutha embewu nayo iqukethe ezinye izakhi eziningi kanye nezinhlanganisela zezitshalo eziye zaboniswa ukunikeza izinzuzo zezempilo.
Izinzuzo
Ukudla imbewu yamathanga kunemiphumela eminingi enenzuzo empilweni.
Inothile ngama-antioxidants
Imbewu yethanga iqukethe ama-antioxidants afana ne-carotenoids novithamini E. Ama-antioxidants anganciphisa ukuvuvukala futhi avikele amangqamuzana ekulimazeni ama-radicals mahhala. Yingakho ukudla ukudla okunothe ngama-antioxidants kungasiza ekuvikeleni izifo eziningi.
Amazinga aphezulu e-antioxidant embewu yethanga kukholakala ukuthi anesibopho semiphumela yawo emihle yezempilo. Kolunye ucwaningo, amafutha embewu yethanga anciphisa ukuvuvukala kwamagundane ane-arthritis ngaphandle kwemiphumela emibi, kuyilapho izilwane ezinikezwe isidakamizwa esilwa nokuvuvukala zithole imiphumela emibi.
Ithuthukisa isikhumba nezinwele
Okuqukethwe kwawo kumavithamini A no-E; amaminerali afana ne-zinc ne-selenium; nama-fatty acids abalulekile, abenze abalingani beqiniso besikhumba. Ngale ndlela, kuyasiza ukwelapha amacala ezinduna, eczema noma ukuguga, phakathi kwabanye.
Imbewu yethanga inakekela izinwele nekhanda. Lokhu kungenxa yokuthi anothe ngamavithamini A, K no-B (biotin), isulfure, zinc kanye ne-Omega 3 fatty acids.
Banakekela isimiso sezinzwa
Imbewu yethanga iqukethe i-L-Tryptophan, into ebalulekile yokunciphisa izimpawu ezimeni ezicindezelayo. Umnikelo wabo we-zinc uwenza abe umuthi wemvelo onamandla kakhulu wokwelapha ukucindezeleka, ukukhathazeka, ukuthuthumela noma ukuqwasha.
Ngakho usuyazi. Ukuzinakekela kulula kakhulu. Kubalulekile ukusebenzisa ngokunenzuzo ama-superfoods kanye neminikelo yawo emikhulu, ukuvimbela izifo ezizayo. Imbewu yethanga iyindlela ekahle yomzimba nengqondo yakho.
Zehlisa ushukela wegazi
Lokhu kubaluleke kakhulu kubantu abanesifo sikashukela, okungenzeka babe nobunzima bokulawula amazinga kashukela egazini. Ucwaningo oluningana luye lwathola ukuthi ukwengezwa ngejusi yethanga noma impushana yembewu yethanga kwehlisa amazinga kashukela egazini kubantu abanesifo sikashukela sohlobo 2.
Okuqukethwe kwe-magnesium ephezulu kwembewu yethanga kungase kube nomthelela emthelela wazo omuhle kushukela. Ucwaningo lokubheka kubantu abangaphezu kwe-127 luthole ukuthi ukudla okucebile nge-magnesium kuhlotshaniswa nengozi ephansi ye-000% yesifo sikashukela sohlobo lwe-33 emadodeni kanye nengozi ephansi ye-2% kwabesifazane. Ucwaningo olwengeziwe luyadingeka ukuze kuqinisekiswe le miphumela enenzuzo yembewu yethanga emazingeni kashukela egazini.
Bagwema ukuqwasha
Uma sinenkinga yokulala, singase sifune ukudla imbewu yethanga ngaphambi kokuba silale. Ziwumthombo wemvelo we-tryptophan, i-amino acid engasiza ekukhuthazeni ukulala. Ukudla cishe igremu elingu-1 le-tryptophan ngosuku kucatshangwa ukuthi kuthuthukisa ukulala.
Kodwa-ke, kuzodingeka sidle cishe amagremu angu-200 embewu yethanga ukuze sizuze inani elidingekayo le-tryptophan. I-zinc ekulezi zinhlamvu ingasiza futhi ekuguquleni i-tryptophan ibe i-serotonin, eguqulwa ibe i-melatonin, i-hormone elawula umjikelezo wokulala.
Futhi, imbewu yethanga iwumthombo omuhle kakhulu we-magnesium. Amazinga e-magnesium anele nawo ahlotshaniswa nokulala okungcono. Ezinye izifundo ezincane zithole ukuthi ukuthatha isithasiselo se-magnesium kuthuthukisa ikhwalithi yokulala kanye nesikhathi sokulala esiphelele kubantu abanamazinga aphansi e-magnesium.
banakekela inhliziyo
Imbewu yethanga iwumthombo omuhle wama-antioxidants, i-magnesium, i-zinc, nama-fatty acids, konke okungasiza ukugcina inhliziyo yakho iphilile. Ucwaningo lwezilwane luphinde lwabonisa ukuthi amafutha embewu yethanga anganciphisa umfutho wegazi ophezulu kanye namazinga aphezulu e-cholesterol, izici ezimbili ezinkulu eziyingozi zesifo senhliziyo.
Olunye ucwaningo lubonisa ukuthi amandla amathanga okwandisa isizukulwane se-nitric oxide emzimbeni wakho angase abe nesibopho semiphumela yawo emihle empilweni yenhliziyo. I-nitric oxide isiza ekwandiseni imithambo yegazi, ithuthukise ukugeleza kwegazi futhi yehlise nengozi yokukhula kwama-plaque emithanjeni.
Imiphumela emibi
Ukudla imbewu yethanga kungaba nemiphumela engemihle engathandeki. Ukudla kakhulu, ngisho nalapho ukuhlafuna ngokucophelela, kungase kubangele igesi emathunjini kanye nesifo sohudo.
Lezi zinhlamvu zicebile ku-fiber. Uzothola ngaphezudlwana kwamagremu angu-5 ekuphakeni okungamagremu angu-30, okusho ukuthi amanye ama-carbohydrates akho awagayeki ngokugcwele. Lapho lawa ma-carbohydrate angagayekile efika emathunjini amakhulu, aphulwa amagciwane. Igesi iwumkhiqizo wale nqubo, ikakhulukazi kubantu abangajwayele ukudla okunefiber ephezulu.
Ukudla i-fiber eningi kunaleyo oyijwayele kungaholela esindleleni esixegayo, esinamanzi. Kodwa-ke, uma uvame ukuthola isifo sohudo ngemva kokudla imbewu yethanga, ungase ube nokungabekezelelani noma ukuzwela kulokhu kudla. Ukuqunjelwa nakho kungaba umphumela ongase ube khona, nakuba mancane kakhulu, wokuwadla—i-fiber oyithola ngokudla izimbewu eziningi zamathanga nayo ingakunciphisa ijubane okwesikhashana.
Ukuvimbela imiphumela yayo emibi
Ukudla imbewu ngokusesilinganisweni nangoketshezi oluningi kungavimbela izinkinga zokugaya ukudla. Amagremu angama-30 yinani elijwayelekile lokuphakelwa komuntu ngamunye. Imbewu yaziwa nangokuthi ibangela ubuhlungu bekhanda elibuhlungu kwabanye abantu. Kodwa-ke, uma ungajwayele ukuba nemigraines, cishe ngeke ukuthole ekudleni imbewu yethanga.
Gwema ubuthi obulimazayo
Nakuba amafutha e-unsaturated fatty acids ezimbewini zamathanga akhuthaza impilo yenhliziyo nemithambo yegazi, nawo awenza athambekele ekubeni wonakale ngokushesha. Ukudla imbewu ye-rancid kukuchaya kuma-radicals mahhala, izinhlanganisela ezinobuthi ezingandisa ingozi yomdlavuza, isifo senhliziyo, nezinye izifo ezingapheli.
Izinhlamvu zamathanga ezintsha nezomisiwe zingahlala endaweni ephakeme cishe izinyanga ezimbili esitsheni esingangenisi umoya esiqandisini. Imbewu enuka udaka, amafutha, noma utshani cishe isiphelile.
Ingabe kuthinta i-testosterone?
Yiqiniso, zingase zingajwayelekile njengembewu ye-sesame kanye ne-sunflower, kodwa uma uzama ukukhulisa amazinga akho e-testosterone, kungase kudingeke ukuba ungenise ekudleni kwakho. Ziphezulu kumafutha angenalutho futhi zinikeza inani lezakhi ezingasiza ekuthuthukiseni amazinga akho e-testosterone. Naphezu kwezinzuzo ezingaba khona, akufanele usebenzise imbewu yethanga ukwelapha noma yisiphi isimo sezokwelapha.
magnesium
Phakathi kwezakhamzimba ezihlinzekwa yimbewu yethanga yi-magnesium. Le mineral isiza ukulawula amazinga ezinye izakhi eziningi emzimbeni wakho futhi isekele isenzo sama-enzyme. Ukwengeza, ucwaningo olwanyatheliswa kumagazini ka-April 2011 othi "Biological Trace Element Research" lubonisa ukuthi i-magnesium ingase ikhuthaze amazinga e-testosterone aphakeme.
I-Leucine
Amathanga aqukethe i-leucine, i-amino acid engasiza ekukhuthazeni i-oxidation yamafutha kanye nokukhuthazela, okwenza kube isithasiselo sokudla okudumile kwezemidlalo. Abasubathi bokuqeqesha amandla bangase bakuthole kuzuzisa ngokukhethekile, njengoba isayensi ibonisa ukuthi ukudla i-leucine kungasiza ukwandisa amazinga e-testosterone.
Amafutha
Imbewu yethanga ifana nembewu yesesame kanye ne-sunflower ngoba inamafutha amaningi. I-30 grams ngayinye inikeza cishe amagremu angu-14 wamafutha, okungaba yingozi ekudleni okunamafutha aphansi kodwa kunenzuzo ekukhuliseni i-testosterone.
Zithathwa kanjani?
Uma sifuna ukuzwa izinzuzo zembewu yethanga, kulula ukuzifaka ekudleni. Emazweni amaningi, ayisidlo esithandwayo esingadliwa siluhlaza noma sosiwe, sinosawoti noma singenawo.
Ngaphezu kokuwadla wodwa, singawafaka kuma-smoothies, iyogathi yesiGreek, nezithelo. Singawahlanganisa ekudleni ngokuwafafaza kumasaladi, amasobho noma okusanhlamvu. Abanye abantu basebenzisa imbewu yethanga ekubhakeni, njengesithako sezinkwa ezinoshukela noma ezinoshukela namakhekhe.
Kodwa-ke, njengembewu namantongomane amaningi, aqukethe i-phytic acid, enganciphisa i-bioavailability yezinye izakhamzimba ozidlayo. Uma sidla imbewu namantongomane njalo, singase sifune ukuwacwilisa noma ukuhluma ukuze kunciphe izinga lawo le-phytic acid. Ukuwagazinga nakho kungasiza.
umthamo onconyiwe
Usayizi ofanele wokuphakela wembewu yethanga I-15 amagremu. Yikota yenkomishi. Nakuba ukusetshenziswa kwayo kungafinyelela kuhhafu wenkomishi, ukulinganisela kuyisihluthulelo. Ukudla imbewu yamathanga ngaphezu kwalokho oyidingayo kungabangela ukuqunjelwa kanye nezinkinga zesisu.
Uma ithathwa ngamanani aphakathi, imbewu yethanga isiza kakhulu uhlelo lokugaya ukudla. Kodwa, ngokusetshenziswa ngokweqile, i-fiber eningi ingaholela ekuqunjweni. Kungase futhi kuphumele ekukhuleni kwesisindo, okuphambene nomgomo. Lokhu kwenzeka ngoba ngisho noma lezi zinhlamvu zine-calorie ephansi, zisenawo. Ukudla ngokweqile noma yini kungabangela ukunqwabelana kwamafutha. Ngaphezu kwalokho, ukudla imbewu yamathanga ngokweqile kungabangela ukuvuvukala kwamathumbu nobuhlungu besisu.