Imidumba itholakala kokunye kokudla esikuthandayo. Kodwa-ke, lo mthombo omkhulu wamaprotheni ngezinye izikhathi ungaba mncane ngokunye ukudla (okufana nenyama) naphezu kwezinhlobonhlobo zezinzuzo ezikunikezayo.
Izazi ze-Gastroenterologists zivame ukuncoma imifino kubantu abaningi ngenxa yezinzuzo ezinikezayo ohlelweni lwakho lokugaya kanye nomzimba wonke.
Kungani ama-legumes alungile kuwe?
Ziwumthombo wamaprotheni ekhwalithi ephezulu
Kubantu abangama-vegan noma abakhetha ukunciphisa ukudla kwabo inyama, ubhontshisi uyindlela enhle yamaprotheni esikhundleni senyama. Amaprotheni akhiwe ngamaketanga ama-amino acid ahlanganiswe ndawonye. Imifino iqukethe inani elikhulu lama-amino acid, okwenza kube imithombo emihle kakhulu yamaprotheni.
Nokho, azibandakanyi izici ezingathandeki kangako ongazithola, ake sithi, ukusikwa kwenyama, njengamafutha agcwele akhuphula i-cholesterol yegazi. Babhekwa njengomthombo omuhle wamaprotheni ngoba bangakwazi hlinzeka phakathi kwamaphesenti angama-30 nangama-60 enani elinconyiwe lansuku zonke leprotheyini. Ziyinto ye-superfood ngoba iqukethe amaprotheni namaminerali futhi ayinawo amafutha agcwele.
Futhi aqukethe amanye ama-Omega-3 fatty acids, kanye ne-folic acid, insimbi, i-magnesium, ne-zinc. Amafutha acid ondla i-gut microbiome. Banikeza ukudla kwamangqamuzana olwelwesi lwamathumbu, aqinise ikhono lakho lokuvimbela ubuthi obuyingozi nama-bacterium ukuba angene egazini lethu. Ziphinde zithuthukise ukuzivikela kwethu kwamathumbu.
Agcwele i-fiber
Enye yezinzuzo ezinkulu ukuthi ziwumthombo wamaprotheni oza ne-fiber enempilo. Ziwumthombo omuhle kakhulu we-fiber, olawula ukunyakaza kwamathumbu, ushukela wegazi kanye ne-cholesterol. Lokhu kunciphisa ingozi yesifo sesibindi esinamafutha kanye nemiphumela emibi yokwanda kweshukela egazinie emgudwini wamathumbu, njenge-gastroparesis, ukuphazamiseka okubambezela noma okumisa ukunyakaza kokudla kusuka esiswini kuya emathunjini amancane, nokuqunjelwa.
Njengengxenye yokudla okunefiber ephezulu, imidumba nayo ingadlala indima kukho ukunciphisa ingozi ye-diverticulosis (lapho izikhwama eziqhumayo zikhula emgudwini wokugaya ukudla) futhi ngcono izimpawu kubantu abane-irritable bowel syndrome (IBS).
Ngaphezu kwalokho, kukusiza ukuthi uthathe i-fiber encibilikayo, engasiza ukwehlisa inani le-cholesterol yegazi ngokwehlisa i-cholesterol "embi" ye-LDL. Ukudla okune-fiber ephezulu nakho kuhlobene ukunciphisa umfutho wegazi nokuvuvukala.
Bangakusiza ulahlekelwe isisindo
Ukufaka imidumba ekudleni kwakho nakho kungakusiza ugcine noma uzuze isisindo esinempilo. Ukudla okune-fiber ephezulu kuvame ukuba nekhalori encane kunezinye ukudla, ngakho ugcina usudla ama-calories ambalwa ngevolumu efanayo yokudla.
Ngaphezu kwalokho, banayo amakhalori ambalwa kuneminye imithombo eminingi yamaprotheni njengenyama ebomvu nenkukhu. Ziyizengezo ezinhle ekudleni kunoma ubani ofuna ukunciphisa umzimba ngenkathi ondla umzimba wakhe. Amanani aphezulu efayibha kubhontshisi angasiza ukugcina abantu besuthi isikhathi eside, ngaphandle kwesifiso sokudla ukudla okulula phakathi kokudla.
Ukwenyusa umthamo we-fiber ngamagremu ama-4 ngosuku kuhlotshaniswa nokuncipha kwesisindo okungu-1 kg ngaphezulu kwezinyanga eziyisithupha kubantu abadla ukudla okuhlukile, ngokusho kocwaningo lwango-Okthoba 75 ku-Journal of Nutrition. Ngokusiza ukugcina isimiso sakho sokugaya ukudla sinempilo, imidumba ingaphinde isekele amagciwane e-gut anempilo, angaba nomthelela isisindo sakho.
Bacebile ngama-antioxidants
Imidumba inothe nge-folic acid kanye nama-antioxidants axhumene nezingozi eziphansi zomdlavuza othile, okuhlanganisa nomdlavuza wesikhumba, umdlavuza wesithathu ovame kakhulu kwabesilisa nabesifazane.
Ama-Antioxidants abalulekile ngoba bangavimbela noma babambezele ezinye izinhlobo zokulimala kwamaseli. Kungcono ukuwathola ekudleni okunempilo okucebile ekudleni okusekelwe ezitshalweni, okuyimithombo emihle kakhulu yama-antioxidants. Ngolwazi lwakho, isayensi ayikakhombisi ukuthi izithasiselo ze-antioxidant ziwusizo ekuvimbeleni izifo.
Uma uzivocavoca, ugaya ukudla, ubhema, noma uchayeka ekukhanyeni kwelanga noma ekungcolisweni komoya, umzimba wakho wenza ama-molecule angazinzile abizwa ngokuthi ama-radicals mahhala, angabangela ukucindezeleka okwenziwe nge-oxidative, inqubo eholela ekulimaleni kwamangqamuzana.
Ukucindezeleka okwenziwe nge-oxidative kukholakala ukuthi kunendima ezifweni eziningana, okuhlanganisa umdlavuza, isifo sikashukela, isifo senhliziyo, isifo se-Alzheimer, isifo sika-Parkinson, kanye nokuwohloka kwe-macular okuhlobene neminyaka kanye nolwelwesi lwama-cataract. Ukuhlolwa kwaselabhorethri kubonise ukuthi ama-molecule e-antioxidant angamelana nengcindezi ye-oxidative.
Amathiphu okugwema igesi
zicwilise
Imifino iqukethe ushukela oyinkimbinkimbi okuthiwa oligosaccharides futhi umzimba wethu awunawo ama-enzyme wokuwagaya. Ungasiza ukuphula ushukela ngokuwucwilisa ngaphambi kokupheka nokusebenzisa isikhathi eside, esinensayo sokupheka. Ushukela ofika ekoloni ngaphandle kokugayeka uvutshelwa amagciwane amathumbu. Yilokhu okuholela kusoda odumile.
Zama isithasiselo
Izithako ezithile zingasiza futhi ukulawula imiphumela engemihle yegesi. Lezi zithako zine-enzyme ebizwa ngokuthi i-alpha-galactosidase, ephula ama-oligosaccharides ngaphambi kokuba afinyelele amagciwane amathumbu, ngakho ukukhiqizwa kwegesi akukaze kwenzeke.
Khetha uhlobo oluhlukile lwe-legume
Amabhaktheriya asesiswini nawo akhiqiza igesi njenge-byproduct lapho egaya i-fiber eningi, engabangela ukuqunjelwa. Ubhontshisi owukhethayo nendlela owudla ngayo kungenza umehluko ngempela.
Ezinye zaziwa ngokubangela igesi encane kunezinye: lentile futhi i uphizi onamehlo amnyama bane-fibre nama-carbohydrate amancane kunobhontshisi we-garbanzo nobhontshisi we-navy.