Impendulo: Imbewu yethanga iyahambelana nokutya kwakho kwe-keto. Ungazithatha nje ukuba awuzixhaphazi.
Amantongomane kunye nembewu idlala indima ebaluleke kakhulu kwi-keto yokutya. Kukutya okunomdla kakhulu kuba ziphantsi kwi-carbohydrates kwaye ziphezulu kwifiber kunye namafutha anempilo. Oku kubenza bancedise kakuhle kakhulu enceda ukuthobela iimacros.
Imbewu yethanga inezondlo eziphezulu kwaye iqulethe isixa esibalulekileyo samafutha asempilweni, i-amino acids, kunye nesondlo. Ngenani elipheleleyo le-carbohydrates ye-4.10 g nge-50 g ekhonzayo, imbewu yethanga ayikho nje i-keto, kodwa kukutya okucetyiswayo ngokwenene ukubeka kwi-keto yethu yokutya.
Izakha mzimba ezikhoyo kwimbewu yethanga
Ekubeni sinokuqwalasela imbewu yethanga, eneneni imbewu, njenge-embryo (njenge-embryos yezityalo ezincinci), le mbewu iqulethe ngaphakathi kwayo yonke amandla esondlo esidinga ukuba isityalo sihlume kwaye sikhule somelele kwaye siphilise. Oku kubenza babe ngumthombo wezondlo eziyimfuneko.
Ngokutsho kwe USDA, imbewu yethanga ibonelela ngezixa ezibalulekileyo zobhedu, icalcium, ipotassium, imagnesium, intsimbi kunye nevithamin A, E noK.
Iinzuzo eziphambili zokutya iinkozo zamathanga
Imbewu kunye namantongomane yi-snack eyaziwayo kwindawo yokutya enempilo kunye nabalandeli be-keto, kwaye ngesizathu esihle. Oku kutya kuyaguquguquka, kulula ukuthwala, kwaye kunika izibonelelo ezinkulu zempilo. Kwaye ngokungathandabuzekiyo, imbewu yethanga ayifani.
1.- Imbewu yethanga ngumthombo omkhulu we-magnesium
Umzimba wakho usebenzisa i-magnesium kwiimpendulo ezingaphezu kwama-300 ze-enzymatic, kubandakanya i-metabolism yokutya, ukubuyiswa kwemisipha, kunye nokusebenza kwemithambo-luvo.
Yiyo le nto ibangela ukuba iimpawu zokunqongophala kwe-magnesium zibandakanye: intloko ebuhlungu kunye nokuqaqamba kwemisipha, ukucaphuka, iimpawu ze-PMS ezibaxiweyo, kunye ne-muscle spasms.
Ukutya okumalunga ne-12 g yembewu yethanga kunika phantse i-50% yeemfuno zemihla ngemihla ze-magnesium. Kwaye khumbula ukuba i-magnesium nayo ibalulekile ekugcineni uxinzelelo lwegazi kunye neswekile yegazi phantsi kolawulo.
Kuphononongo lweeveki ezili-12 kwizigulana ezinesifo sezintso eziphambili, izongezo zembewu yethanga zehlise umthamo weswekile yegazi, amanqanaba e-insulin, kunye neziphawuli ezivuthayo, ngenxa yeprofayili yayo yezondlo kunye ne-fatty acids. Ziindaba ezimnandi kuthi thina kukutya kwe-keto.
2.- Imbewu yethanga ngumthombo wendalo wentsimbi
I-iron inokuba sisondlo esinzima ukongeza. Ngaphandle kokuba une-anemic okanye ugqirha wakho ukuxelela ngenye indlela, uhlala uzama ukufumana isinyithi sakho kwimithombo yendalo njengembewu yethanga. Ngaphandle koko, baninzi abantu abaneengxaki ezinzulu zokufaka i-iron kwizongezelelo zevithamini. Ngaphandle kweziphumo ebezingalindelekanga ezaziwayo zokuthatha izongezo zentsimbi ezifana nezi:
- Ukudumba
- Ukuqunjelwa
- isisu
- Ukucaphuka
- Isisu esibuhlungu
- Intloko
Ukutya imbewu yethanga yindlela elula kwaye emnandi yokuphepha ukunqongophala kwentsimbi. Imbewu yethanga igubungela phantse isithathu semfuno zakho zentsimbi zemihla ngemihla.
3.- Imbewu yethanga inokunceda ukunciphisa amanqanaba eshukela egazi
Isifundo icebisa ukuba ukutya ithanga kunye nembewu yethanga kunokunciphisa ukuvuvukala kunye nokunciphisa iswekile yegazi. Oku kubonakala kubangelwa yi-magnesium. Ekubeni uphononongo lokuqwalasela lufumene ukuba abantu abasebenzisa i-magnesium eninzi bangaphantsi kwe-33% amathuba okuhlakulela isifo seswekile se-2.
4.- Imbewu yamathanga ingumthombo omhle wamafutha anempilo
Imbewu yethanga iqulethe i-omega-3 kunye ne-omega-6 fatty acids. Ezi khompawundi zibalulekile kukutya okunempilo, okunokulinganisela kunye nokugqibeleleyo, kwaye zombini zibonelela ngeenzuzo ezinkulu emzimbeni wakho.
Kodwa i-omega-3s inzima ukufumana. Uninzi lwabantu baseNtshona batya amafutha amaninzi e-omega-6 ngendlela yeoli yemifuno kunye nokutya okucutshungulwayo kunokuba kucetyiswa, kumlinganiselo we-20: 1. Xa umlinganiselo ofanelekileyo uya kuba malunga ne-4: 1 okanye nokuba yi-1: 1, njenge ibonisa olu phononongo.
Akunjalo kuphela ukuba imbewu yethanga inika i-omega-3s, ikwabonelela nge-omega-6 fatty acid engasebenziyo ebizwa ngokuba yi-linoleic acid. Le asidi ye-linoleic iguqulwa emzimbeni wakho ibe yi-gamma-linolenic acid, i-anti-inflammatory compound enceda ukulwa neeradicals zamahhala kunye noxinzelelo lwe-oxidative. Ngaloo ndlela ukulwa nemiphumo yokuguga.
Ke njengoko ubona, kukutya okunomdla ukwazisa kwi-keto yokutya kwaye oko kuya kukunceda ugcine amanqanaba eswekile yegazi phantsi kolawulo.
Ulwazi lwezempilo
Ubungakanani bokukhonza: 50 g
| igama | Ixabiso |
|---|---|
| Iicarbohydrate | 4.10 g |
| Amafutha | 24.5 g |
| Iprotein | 14.9 g |
| Ifayibha | 3.25 g |
| Iikhalori | Kcal 287 |
Umthombo: USDA.
