Izinzuzo nokulinyazwa izinhlobo ezahlukene zikabhontshisi
Akekho umama wekhaya omuhle onakekela impilo yabathandekayo angenza ngaphandle kobhontshisi. Ubhontshisi ungumthombo obalulekile wamavithamini, umkhondo wezakhi, ifayibha kanye namaprotheni yemifino, anama-calories amancane, okwenza abaluleke kakhulu kulabo abancipha emzimbeni futhi abafuna ukudla ngokufanele.
Ubhontshisi uhlangana ngokuphelele izindlela zokupheka amasaladi, izitsha eziseceleni namasobho. Ingabiliswa, ibhakwe, isongwe, ifakwe ekheniwe, futhi ngesikhathi sokuphathwa kokushisa igcina izakhiwo zayo ezizuzisayo cishe ngokugcwele. Ake sikhulume ngezinzuzo nokulimala.
Ukwakhiwa nenani lokudla okunempilo
Izazi zokudla okunomsoco ziqinisekile: ubhontshisi kufanele ubekhona ekudleni kwansuku zonke, ngoba ngokunotha kwezakhi, awukho umkhiqizo ongaqhathaniswa nawo. Le legume iqukethe:
- Amaprotheni wemifino (cishe ama-20%), amuncwa umzimba womuntu kangcono kakhulu kunesilwane.
- I-Fiber, esiza ukususa imfucuza nobuthi.
- Ama-carbohydrate amancane agcwalisa amaseli nezicubu ngamandla isikhathi eside ngaphandle kwama-spikes ayingozi emazingeni kashukela.
- Amavithamini (A, C, E, PP, iqembu B).
- Ama-Microelements (i-zinc, i-iron, ithusi, iodine, i-fluorine, i-manganese, i-selenium nezinye).
Okuqukethwe kwamafutha kuphansi - 2% kuphela, futhi inani lamandla kabhontshisi obilisiwe lingama-95 kcal ngamagremu ayi-100, okubenza babe ngumkhiqizo obalulekile ekudleni okuningi. Ukwakheka nezakhiwo eziwusizo zezinhlobo ezahlukahlukene (ezibomvu, ezimhlophe, ezimnyama, i-pod) azihlukile kakhulu.
Isakhiwo sevidiyo
Izinzuzo nokulimala kobhontshisi obomvu nomhlophe
Ubhontshisi obomvu nomhlophe kuyindlela yendabuko futhi ejwayelekile yemidumba kusukela ebuntwaneni. Okumhlophe - okuthe xaxa ngokwengeziwe, okunambitheka okuntekenteke. Abantu abaningi bakhetha ukuyisebenzisa iyisitshulu noma okusemathinini. Okubomvu kunokunambitheka okukhulu, kepha futhi kunambitheka okumnandi. Kungangezwa kumasaladi, izitsha eziseceleni, isobho. Okumnyama kunokunambitheka okumnandi ngomunyu ongabonakali. Kuhambisana kahle namasaladi emifino, engezwe kuzitshulu kuphakwe nenyama.
Ubhontshisi obomvu nomhlophe unomphumela omuhle ekusebenzeni kwezitho nezinhlelo zomzimba.
- Isistimu yenhliziyo: ikwazi ukunciphisa umfutho wegazi, okuvikela kahle umfutho wegazi ophezulu.
- Isistimu ye-Urinary: isusa amatshe nesihlabathi ezinso, iqeda ukuvuvukala, inomphumela we-diuretic.
- I-gastrointestinal tract: isusa ubuthi, inyusa i-asidi ku-gastritis, ilwa nokuvuvukala kwesibindi.
- Kuyasiza isifo sikashukela, isifo sofuba kanye ne-anemia, kunomthelela omuhle esimweni sezinzwa.
Kodwa-ke, ngisho nomkhiqizo owusizo kakhulu ungaba nokuphikisana.
Ngakho-ke, akunconywa ukuhlukumeza ubhontshisi kubantu abane-gout, i-asidi ephezulu yesisu, i-cholecystitis, izilonda. Akufanele ungenise imifino ekudleni kwezingane ezingaphansi kweminyaka emithathu ubudala.
Uma kwenzeka ukungabekezelelani ngakunye, kufanele futhi kukhishwe kwimenyu.
Izinzuzo nokulimala kobhontshisi oluhlaza
Ubhontshisi oluhlaza - ama-pods entekenteke kabhontshisi wemifino (lowo ongatshalwa imbewu) - okumnandi kakhulu futhi othandekayo ngezinhlobo eziningi zemidumba. Ama-pods kabhontshisi amancane ahlala ethambile futhi ethambekele ukuze adliwe.
Lapho kusetshenzwa kahle, ubhontshisi obuluhlaza bungasebenzela izimangaliso zomzimba. Yiziphi izakhiwo ezizuzisayo zale mifino eyingqayizivele?
- Isiza ukwenza inqubo yokugaya ijwayelekile, ihlanze amathumbu emikhiqizo eyingozi kadoti.
- Iphethe izakhiwo ezilwa namagciwane nezokulwa nokuvuvukala, ilwa ngokuphelele nezifo ezibangelwa amagciwane, ukhunta nezifo ezithathelwanayo. Ukusetshenziswa njalo kokudla kusiza ukuhlanza ubuso bamazinyo, ukususa umoya onukayo.
- Ngenxa yokuqukethwe okuphezulu kwamavithamini A no-E, isimo sesikhumba, izinwele nezinzipho siyathuthukiswa.
- Ilusizo ikakhulukazi kwabanesifo sikashukela - ingabuyisa amazinga kashukela egazini abuyele kokujwayelekile.
- Abesifazane be-Menopausal abafaka ubhontshisi obuluhlaza ekudleni kwabo babika intuthuko enkulu enhlalakahleni.
- Isiza ukubhekana nokucindezeleka nokukhathazeka, nezifo zohlelo lokuchama.
- Isebenziseka kwabesilisa abanokukhubazeka ngokocansi.
Ubhontshisi obuhlaza bunokuphikisana okufanayo nozakwabo ababomvu nabamhlophe, kepha banomthelela omkhulu ekugayeni, ngakho-ke bavunyelwe ukudliwa yizingane ezinonyaka owodwa ngohlobo lwamazambane acubuziwe, kuyilapho ubhontshisi omhlophe nobomvu ungeniswa ekudleni kuphela kusuka kokuthathu iminyaka.
Imininingwane yevidiyo
Ubhontshisi we-Asparagus: izinzuzo nokulimala
Ubhontshisi we-Asparagus yizinhlobonhlobo zobhontshisi obuluhlaza, ama-pods awo aluhlaza kakhulu futhi athambile. Muva nje, izinhlobo ezikhethekile sezikhuliswe ngama-pods amade futhi amancane.
Ubhontshisi we-Asparagus ukhipha usawoti omningi emzimbeni lapho uphekwe ngosawoti omncane. Isiza ukuqinisa uhlelo lwezinhliziyo. I-Arginine ekwakhiweni isebenza emzimbeni njenge-insulin.
Khumbula ukungadli ubhontshisi we-asparagus eluhlaza. Umkhiqizo omusha uqukethe izinto eziningi ezinobuthi, ezingasuswa ngesikhathi sokwelashwa kokushisa.
Njenganoma yiluphi uhlobo, ama-asparagus pods angadala ukuqunjelwa, ngakho-ke abantu abanezinkinga zesisu kufanele baqaphele.
Ubhontshisi ngesikhathi sokukhulelwa
Izinzuzo zobhontshisi kumama okhulelwe nasenganeni zikhulu kakhulu. Uyakwazi ukwandisa izinga le-hemoglobin, akhulule owesifazane okhulelwe we-toxicosis, umfutho wegazi ophakeme nezinye izimpawu ezingathandeki ezihambisana nenqubo yokuthwala ingane.
Abesifazane abakhulelwe nabo bakhombisa ukukhubazeka okunjalo okungathandeki njengezimonyo zeminyaka. Ubhontshisi usiza ukuvimbela ukuvela kwawo ngisho nokubonakala kwebala. Insimbi ekubunjweni inyusa amasosha omzimba, ngoba ngesikhathi sokukhulelwa, umzimba wowesifazane usengozini yokuthola amagciwane. IMagnesium isekela isistimu yezinzwa phakathi naso sonke isikhathi sokukhulelwa.
Ukuze ubhontshisi uzuze umzimba futhi ungavusi ukuqunjelwa noma ukugaya, kufanele udliwe kuphela ngemuva kokucwaswa kokuqala nokwelashwa kokushisa.
Abesifazane abakhulelwe bayelulekwa ukuthi bangadli ubhontshisi ngezitsha zenyama, le nhlanganisela inzima kakhulu ohlelweni lokugaya ukudla.
Ukuphuza amanzi amaningi kuzosiza ukwenza lula ukugaya ukudla.
Ungazigcina kanjani izakhiwo ezizuzisayo lapho upheka
Ubhontshisi uyimifino emangalisa ngempela, ngoba nganoma yiluphi uhlobo lokwelashwa kokushisa, kugcina ubuningi bezinto eziwusizo. Ukuphela kwendlela yokupheka elahlekelwa izinto eziningi ezibalulekile ukuwafaka emathinini. Ungapheka kanjani ubhontshisi ngendlela efanele ukuze ube nempilo futhi ube mnandi?
Icebo eliyinhloko lokuthola isidlo esithambile futhi esibucayi ukufakwa emanzini okokuqala.
- Ukucwilisa kancane kuyindlela yakudala ejwayelekile yokufaka ubhontshisi emanzini bese uwashiya ubusuku bonke njengama-chickpeas. Ngokufanelekile, amanzi ayashintshwa njalo emahoreni amathathu. Amanzi kufanele akhishwe ngaphambi kokupheka.
- Cwilisa okushisayo: ubhontshisi uthelwa emanzini abilayo, uphekwe imizuzu engu-2-3, bese ushiywa esitsheni esivaliwe amahora angama-2-3.
- Indlela evumelana namathumbu: izindlela ezifanayo zenziwa njengokucwilisa okushisayo, ubhontshisi kuphela oshiyelwa ukufaka ngaphansi kwesembozo ubusuku bonke.
Uma usebenzisa enye yezindlela zokufaka emanzini, khumbula ukubilisa ngamanzi ahlanzekile, ahlanzekile. Inqubo yokupheka okungenani ihora elilodwa nesigamu. Usawoti nezinongo kungezwa ekugcineni kokupheka.
Okubomvu, okumhlophe noma okuluhlaza, okubilisiwe noma okuphekwe nemifino kuhhavini, ubhontshisi ungomunye wemikhiqizo ebaluleke kakhulu etholwe isintu. Uma kungekho okuphikisanayo, ngokuqinisekile kufanele kube yingxenye yokudla kulabo abanendaba ngempilo nenhlalakahle.