Izinzuzo zezempilo zamantongomane

Kunezinhlobo ezahlukene zamantongomane emhlabeni ngokuya ngendawo yangakini. Ziqukethe izici ezifanayo. Bacebile ngamafutha ezitshalo, i-fiber kanye namaprotheni asekelwe ezitshalweni. Iningi labo licebile ku-vitamin E, ama-antioxidants, futhi lihle ekulawuleni izimo zenhliziyo. Basiza ukuphatha nokunciphisa ukuvuvukala. Isiza ukwehlisa i-cholesterol ngokuhamba kwesikhathi. Isiza ukunciphisa ingozi yokuhlaselwa yinhliziyo noma unhlangothi. Kuyasiza futhi ezindabeni zesifo sikashukela.

Amantongomane amaningi aqukethe inani elihle lamaminerali afaka i-calcium, i-magnesium, i-manganese, ithusi, i-phosphorus, i-selenium nokunye. Amanye amantongomane ahlanganisa i-almond, i-cashew, ikhukhunathi, isundu, isundu samafutha, i-pecan, i-tiger nut, i-walnut nokunye okuningi. Ezimbalwa zazo kuzoxoxwa ngazo lapha.

Almond

Ama-alimondi angumthombo omkhulu we-fiber. Ukudla inqwaba yama-alimondi noma ephuza ingilazi yobisi lwe-alimondi ingagcina imigudu yakho yamathumbu ihamba futhi ivimbele ukuqunjelwa. Ama-alimondi nawo angakhuthaza amagciwane anempilo emathunjini akho. Lokhu kungakusiza ukuthi ugaye ukudla kwakho futhi ulwe nokugula. Ziwusizo ekugayeni ukudla. I-Vitamin E kuma-alimondi inhle empilweni yakho yenhliziyo futhi yehlisa amazinga aphezulu e-LDL cholesterol. Futhi aqukethe i-calcium, i-phosphorus nokunye okuningi.

Zigcwele ama-antioxidants, amafutha omthombo wezitshalo namaprotheni. Lawa ma-antioxidants avikela amangqamuzana omzimba enqubweni yokuguga ngaphambi kwesikhathi. Kuyasiza ekuvimbeleni nasekulawuleni ushukela nesifo sikashukela ngenxa yokuba khona kwamafutha namaprotheni abambezela inqubo yokumuncwa kwama-carbohydrate emathunjini. Ama-alimondi anothile nge-magnesium engasiza ukwehlisa umfutho wegazi; ngoba ukuba nezinga le-magnesium eliphansi egazini lakho kungakubeka engcupheni yomfutho wegazi ophakeme.

Ukhukhunathi

Abanye abantu bathatha ukhukhunathi njengesithelo kanti abanye bawubheka njengenadi. Isithelo sikakhukhunathi sakhiwe ngamanzi, inyama namafutha. Zonke zisetshenziswa abantu. Amanzi kakhukhunathi ayisipho esihle kakhulu semvelo esintwini ukuze sigcine impilo enhle. Kufana ne-plasma kubantu ngoba i-isotonic. Inezinzuzo zezempilo ezilandelayo:

Ilungele i-hydration futhi isiza ukususa ubuthi emzimbeni.

Kuyinto elwa namagciwane, i-antimicrobial, ukudla okulwa namagciwane.

Kuyasiza ukugcina uhlelo oluhle lokugaya ukudla.

Iqukethe amanzi ane-calories ephansi kune-citrus.

Ayinayo i-cholesterol futhi inamafutha amancane uma iqhathaniswa nobisi.

Amanzi emvelo angenalutho.

Iqukethe inani elikhulu le-potassium, i-sodium encane kakhulu kanye ne-chloride ephezulu.

Amanzi aso anoshukela kanye nama-carbohydrate amancane futhi cishe awanawo amafutha.

Kuyasiza ukulinganisela amakhemikhali omzimba.

Ilungele isifo sikashukela, ukungahambi kahle kwegazi kanye nezinkinga zokugaya ukudla.

Kuyasiza ukuthuthukisa amasosha omzimba futhi kuhle ekuvimbeleni amatshe ezinso.

Kuyasiza ukulwa nomdlavuza kanye namagciwane.

Yehlisa i-cholesterol embi futhi ikhuphule izinga le-cholesterol enhle.

Inciphisa amabala okuguga, imibimbi kanye nesikhumba esintekenteke.

Ivimbela futhi noma inciphise ukuvuvukala, isifo sesibindi nokubola kwamazinyo.

Kuyasiza ukuvikela umzimba kumakholoni, umdlavuza webele njll.

Inenzuzo ekusebenzeni kahle kwenhliziyo, ngenxa yokuqukethwe kwe-lauri-acid; futhi isiza ukuthuthukisa amazinga e-cholesterol nokulawula umfutho wegazi ophakeme.

Kuyasiza ukuthuthukisa impilo yemithambo yegazi, kuvimbele isifo sesibindi kanye ne-pancreatitis.

Amafutha esundu izithelo namantongomane

Isithelo sinojusi omncane futhi sinembewu evalelwe uhlamvu. Ijusi iqukethe amafutha acutshungulwa ngezindlela eziningi. Imbewu iqukethe amafutha. Isithelo sinezinzuzo eziningi zezempilo, ngokuphambene nemibono eyiphutha yangaphambilini. Amafutha esundu anombala obomvu futhi aqukethe amafutha agcwele futhi angagcwele. Iqukethe i-trans-fatty acid hhayi i-cholesterol. Kuyisithelo esihle esakhiwe ngama-antioxidants, ama-phytonutrients, amavithamini namaminerali. Njengazo zonke izinto zokudla okuhle kuhle ukukusebenzisa ngokusesilinganisweni. Ezinye izinzuzo zihlanganisa:

Ithuthukisa ukulawula ushukela wegazi.

Ithuthukisa ukujikeleza kwegazi futhi ivikele ezifweni zenhliziyo.

Ithuthukisa ukumuncwa kwamavithamini, amaminerali kanye nezakhamzimba.

Ivikela umdlavuza, futhi isekela impilo yamaphaphu nesibindi.

Isekela impilo yamehlo namazinyo.

Icebile kakhulu ku-beta-carotene, amavithamini E no-K, ne-lycopene.

I-Vitamin E emafutheni esundu ithuthukisa ukusetshenziswa kwe-estrogen emzimbeni.

Iqukethe ama-antioxidants asetshenziswa njengento elwa nokuguga.

I-date palm nut

Kuvame ukubhekwa njengesithelo. Ingxenye yenyama engaphandle iyadliwa, insundu ngombala futhi imnandi. Iqukethe imbewu encane eqinile ngaphakathi. Iqukethe amaminerali amaningi namavithamini afaka i-potassium, futhi iphakeme kunakubhanana. Futhi iqukethe, i-calcium, i-magnesium, i-phosphorus, i-carbohydrate, i-folic acid, i-vitamin A namanye amavithamini B afana ne-niacin, i-thiamin ne-riboflavin. Ezinye izinzuzo zezempilo zihlanganisa:

Isebenza njenge-booster yamandla.

Kuyasiza ekuvimbeleni umdlavuza wamathumbu.

Isiza ekukhuthazeni amagciwane amathumbu anempilo futhi anenzuzo.

Iqukethe i-potassium esiza umzimba we-metabolism kanye nempilo yesistimu yezinzwa, futhi isiza inhliziyo nemisebenzi yemisipha nokusebenza.

Kubalulekile ukudla amadethi nsuku zonke ekudleni kwakho noma njengokudla okulula, ukuze uthole izinzuzo zezempilo eziningi.. Yazi izinkinga zakho zempilo kanye namavithamini, amaminerali kanye nezinto ezidingwa umzimba wakho ukuze uzilaphe wona. Izimo eziningi zezifo ziwumphumela wokuntuleka kwezakhi kanye nokuhlukunyezwa komzimba.