Imbewu yethanga ithole indawo ehlala njalo phakathi kwalokho okubizwa ngokuthi ukudla okuphezulu, futhi ngesizathu esihle. Zincane kodwa zigcwele izakhamzimba ezibalulekile ezingenza umehluko omkhulu ekudleni okulinganiselayo. Kodwa-ke, kubalulekile ukwazi ukuthi kufanele udle okungakanani nokuthi ungakudla kanjani ukuze uzuze ezimpahleni zazo ngaphandle kokuzidla ngokweqile.
Muva nje, ukuthandwa kwazo kukhule kakhulu ezinkundleni zokuxhumana kanye nasezitolo zokudla okunempilo, lapho zethulwa khona njengesengezo esifanele sempilo yamadoda, ukuthutha amathumbu, noma ngisho nanjengemithi yemvelo yokulwa nezibungu. Kodwa liyini iqiniso ngemuva kwakho konke lokhu? Ngezansi, sibuyekeza ubufakazi besayensi kanye neseluleko sochwepheshe sokuzifaka ngendlela efanele.
Ukwakheka kokudla okunempilo kanye nokuphakelwa okunconywayo
Ngokusho kwedatha evela kuMnyango Wezolimo wase-US (i-USDA), isabelo esingamagremu angu-30 (cishe inkomishi yesine yembewu eqoqwe ngamagobolondo) siqukethe amakhalori angu-166, amagremu angu-8,97 eprotheyini yezitshalo , amagremu angu-12 amafutha angagcwalisiwe, kanye namagremu angu-1,53 ​​e-fiber. Isazi sokudla uKylie King, umsunguli weKylie King Nutrition, unezela ukuthi inani elifanayo linikeza cishe amamiligremu angu-150 e-magnesium, amamiligremu angu-207 e-potassium, kanye namamiligremu angu-11,1 e-calcium, kanye ne-zinc, i-selenium, ne-manganese.
I-magnesium ihilelekile ekuphenduleni kwamakhemikhali angaphezu kuka-300 emzimbeni, okuhlanganisa ukwakheka kwamaprotheni, ukudluliselwa kwemizwa, kanye nokulawulwa kwe-glucose egazini. Ukudla kahle kwale minerali, etholakala ekudleni okuhlukahlukene okucebile nge-magnesium , kusiza ukugcina umfutho wegazi ozinzile futhi kunciphisa ukucindezeleka kwe-oxidative. Ngaphezu kwalokho, okuqukethwe kwamaprotheni embewu kudlula okweqanda elikhulu, futhi ukuhlanganiswa kwayo namafutha anempilo kanye ne-fiber kudala umuzwa wokugcwala isikhathi eside ovimbela ukudla okulula okungenampilo.
Phakathi kwamakhemikhali ayo asebenzayo, ama-phytosterol avelele. Lezi zinto zincintisana ne-cholesterol emathunjini amancane futhi zinciphisa ukumuncwa kwawo. Ukufaka ukudla okucebile ngama-phytosterol ekudleni kwaseMedithera kungasiza ukwehlisa i-LDL noma i-cholesterol 'embi', ngaleyo ndlela kukhuthaze impilo yenhliziyo nemithambo yegazi futhi kunciphise ingozi yesifo senhliziyo.
Izinzuzo zempilo yamadoda
Enye yezindlela ezisetshenziswa kakhulu ihlobene ne-prostate. Ukuhlolwa kwezokwelapha kwe-Granu, okushicilelwe ku-National Library of Medicine, kuhlole umphumela wembewu yethanga emadodeni anezimpawu eziphansi zomgudu womchamo ngenxa ye-benign prostatic hyperplasia esikhathini esingangonyaka owodwa. Imiphumela ibonise ukwehla okukhulu kwezimpawu kanye nokuthuthuka okuphawulekayo kwekhwalithi yokuphila, njengoba kulinganiswa yi-International Prostate Symptom Scale.
Udokotela wezifo zenhliziyo uLucÃa De Vicenti Maggio, umqondisi we-Advanced University Course e-Ayurveda e-Faculty of Medical Sciences yase-National University of Rosario (UNR), uchaza ukuthi lezi zimbewu, ngenxa yezakhiwo zazo, ziyasiza ekondleni uhlelo lokuzala kanye ikakhulukazi i-prostate. Uphinde agcizelele ukuthi izithako zemvelo akufanele zithathe indawo yokuxilongwa noma ukwelashwa kwezokwelapha, kodwa zingaba usizo uma zisetshenziswa ngezikhathi ezithile futhi ngaphansi kokuqondisa kwezokwelapha.
Ukusetshenziswa kwendabuko, izinyathelo zokuphepha kanye nezeluleko
Emithini yendabuko, imbewu yethanga isetshenziswe njenge-antiparasitic, ikakhulukazi ngokumelene nezikelemu ezizungezile kanye nezikelemu ezithambile. Ziqukethe i-cucurbitacin, i-amino acid ekhubaza uhlelo lwezinzwa lwalezi zikelemu futhi ikhuthaze ukuxoshwa kwazo. Isazi esifanayo se-Ayurvedic sigcizelela ukuthi ukuthungwa kwazo okusakazekayo kusiza ukuhambisa indle, kodwa sigcizelela ukuthi ukusetshenziswa kwazo kokwelapha kufanele kube ngaphansi kokuqashwa kochwepheshe. Kodwa-ke, empilweni yansuku zonke, zingadliwa zithosiwe, kumasaladi, esobho lethanga , kuma-yogurt, noma ku-granola eyenziwe ekhaya.
Naphezu kwezinzuzo zazo eziningi, ukulinganisela kubalulekile. Ngenxa yokuthi ziphezulu ngamakhalori, ukudla amagremu angu-60 noma angu-90 ngesikhathi esisodwa kunezela phakathi kwamakhalori engeziwe angu-330 no-500, okungaphazamisa ukudla kwakho futhi kuthinte amazinga akho e-triglyceride. Ngaphezu kwalokho, izinhlobo ezithosiwe nezinosawoti zivame ukuba ne-sodium ephezulu, ngakho-ke kunconywa ukukhetha izinhlobo ezithosiwe ezingaphekiwe noma ezingenasawoti. Okokugcina, ukudla i-fiber namafutha amaningi kungabangela ukungakhululeki esiswini esibucayi.
Ngamafuphi, imbewu yethanga iwukudla okuphelele, kodwa kufanele idliwe ngokulinganisela nanjengengxenye yendlela yokuphila elinganiselayo. Ingxenye yesabelo ngosuku yanele ukuzuza kumaminerali ayo, amaprotheni, namafutha anempilo ngaphandle kokudlula ukudla kwakho kwamakhalori. Futhi njalo, uma unokungabaza noma ukukhathazeka ngempilo yakho, kungcono ukubonisana nochwepheshe wezempilo ngaphambi kokuzelapha ngemithi yemvelo.
