Impendulo: imbewu yamathanga iyahambisana nokudla kwakho kwe-keto. Ungazithatha inqobo nje uma ungazihlukumezi.
Amantongomane nembewu kudlala indima ebaluleke kakhulu ekudleni kwe-keto. Kuwukudla okuthakazelisa kakhulu njengoba kuphansi kuma-carbohydrate futhi kuphezulu ku-fibre namafutha anempilo. Lokhu kubenza isithasiselo esihle kakhulu esiza ukuhambisana namamakhro.
Imbewu yethanga inomsoco kakhulu futhi iqukethe inani elikhulu lamafutha anempilo, ama-amino acid, kanye nezakhi. Ngenani eliphelele lama-carbohydrate angu-4.10 g ku-50 g okhonzayo, imbewu yethanga ayiyona nje i-keto, kodwa iwukudla okunconywa ngempela ukuthi sikufake ekudleni kwethu kwe-keto.
Izakhamzimba zikhona ezinhlamvini zamathanga
Njengoba singacabangela imbewu yethanga, okuyimbewu ngempela, njenge-embryo (njengemibungu yezitshalo ezincane), lembewu iqukethe ngaphakathi kwayo wonke amandla omsoco isitshalo esiwadingayo ukuze sihlume futhi sikhule siqine futhi siphulukise. Lokhu kubenza babe umthombo wemisoco ebalulekile.
Ngokusho kwe- USDA, imbewu yethanga inikeza amanani abalulekile ethusi, i-calcium, i-potassium, i-magnesium, insimbi kanye novithamini A, E no-K.
Izinzuzo eziyinhloko zokudla imbewu yethanga
Imbewu namantongomane kuwukudla okudumile emphakathini wokudla kwezempilo kanye nabalandeli be-keto, futhi ngesizathu esihle. Lokhu kudla kuyashintshashintsha, kulula ukukuthwala, futhi kunikeza izinzuzo ezinkulu zezempilo. Futhi ngokumangazayo, imbewu yamathanga ayihlukile.
1.- Imbewu yethanga iwumthombo omkhulu we-magnesium
Umzimba wakho usebenzisa i-magnesium ekuphenduleni kwe-enzymatic okungaphezu kuka-300, okuhlanganisa i-metabolism yokudla, ukululama kwemisipha, nokusebenza kwezinzwa.
Yilokhu okubangela izimpawu zokushoda kwe-magnesium ukuthi zifake phakathi: ubuhlungu bekhanda nobuhlungu bemisipha, ukucasuka, izimpawu ze-PMS eziyihaba, nokuqina kwemisipha.
Ukuphakelwa cishe kwe-12 g yembewu yethanga kunikeza cishe u-50% wezidingo zansuku zonke ze-magnesium. Futhi khumbula lokho i-magnesium ibalulekile futhi ekugcineni umfutho wegazi kanye noshukela wegazi ngaphansi kolawulo.
Ocwaningweni lwamasonto ayi-12 ezigulini ezinesifo sezinso esithuthukisiwe, izithako zembewu yethanga zehlise umthamo weshukela egazini, amazinga e-insulin, kanye nezimpawu zokuvuvukala, ngenxa yephrofayili yayo yokudla okunempilo kanye namafutha acid. Okuyizindaba ezimnandi kithina ekudleni kwe-keto.
2.- Imbewu yethanga iwumthombo wemvelo wensimbi
I-ayoni ingaba isakhi esinzima ukwengeza. Ngaphandle uma une-anemia noma udokotela wakho ekutshela ngenye indlela, uhlala uzama ukuthola insimbi yakho emithonjeni yemvelo njengembewu yethanga. Ngaphandle kwalokho, kunabantu abaningi abanezinkinga ezinkulu zokufaka i-iron kuma-vitamin supplements. Ngaphandle kwemiphumela eseceleni eyaziwa kakade yokuthatha izithasiselo zensimbi njenge:
- Ukuvuvukala
- Ukuqunjelwa
- uhudo
- Isicanucanu
- Isisu esibuhlungu
- Ubuhlungu bekhanda
Ukudla imbewu yethanga kuyindlela elula futhi emnandi yokugwema ukuntula okusansimbi. Imbewu yethanga ivala cishe ingxenye yesithathu yezidingo zakho ze-ayoni zansuku zonke.
3.- Imbewu yethanga ingasiza ekunciphiseni amazinga kashukela egazini
Isifundo iphakamisa ukuthi ukudla amathanga kanye nembewu yethanga kunganciphisa ukuvuvukala nokunciphisa ushukela wegazi. Lokhu kubonakala kubangelwa i-magnesium. Njengoba ucwaningo lokubheka luthole ukuthi abantu abadla i-magnesium eningi banamathuba angama-33% okuba nesifo sikashukela sohlobo 2.
4.- Imbewu yethanga iwumthombo omuhle wamafutha anempilo
Imbewu yethanga iqukethe i-omega-3 ne-omega-6 fatty acids. Lezi zinhlanganisela zibalulekile ekudleni okunempilo, okunokulinganisela nokuphelele, futhi zombili zinikeza izinzuzo ezinkulu emzimbeni wakho.
Kodwa ama-omega-3s kunzima ukuwathola. Abantu abaningi baseNtshonalanga badla amafutha amaningi e-omega-6 ngendlela yamafutha yemifino nokudla okugayiwe kunalokho okutuswayo, ngesilinganiso esingu-20: 1. Lapho isilinganiso esifanele singaba cishe ku-4: 1 noma ngisho no-1: 1, njengokuthi lukhombisa lolu cwaningo.
Imbewu yamathanga ayigcini nje ngokunikeza i-omega-3s, iphinde inikeze i-omega-6 fatty acid engasebenzi ebizwa ngokuthi i-linoleic acid. Le asidi ye-linoleic iguqulwa emzimbeni wakho ibe yi-gamma-linolenic acid, inhlanganisela elwa nokuvuvukala esiza ukulwa nama-radicals mahhala kanye nengcindezi ye-oxidative. Ngakho ukulwa nemiphumela yokuguga.
Ngakho-ke njengoba ubona, ziwukudla okuthakazelisayo ongakwethula ekudleni kwakho kwe-keto futhi lokho kuzokusiza ukuthi ugcine amazinga kashukela egazini elawulwa.
Imininingwane yezempilo
Usayizi wokuphakelwa: 50 g
| Igama | I-Valor |
|---|---|
| Ama-carbohydrate | 4.10 g |
| Amafutha | 24.5 g |
| Amaprotheni | 14.9 g |
| Intambo | 3.25 g |
| Amakhalori | I-287 kcal |
Umthombo: USDA.
