Izinzuzo Zezempilo Zebhali Lamanzi

-Delile

• Izinzuzo zezempilo zamanzi ebhali
• Yehlisa i-cholesterol
• Ilawula ushukela wegazi
• Ikhuthaza ukunciphisa umzimba
• Ucebile ngamavithamini nama-antioxidants
• Ithuthukisa ukugaya
• Kunganciphisa ingozi yomdlavuza
• Usekela amasosha omzimba
• Imiphumela emibi kanye nezingozi
• Ukudla okudlela endlini

Ukubuka konke

Amanzi ebhali yisiphuzo esenziwe ngamanzi aphekwe ngebhali. Kwesinye isikhathi izinhlamvu zebhali ziyahlungwa. Kwesinye isikhathi zimane zivuseleleke futhi zixutshwe neswidi noma ijusi yezithelo ukwenza isiphuzo esifana nelamula. Amanzi ebhali asetshenziswa kwamanye amasiko ngenzuzo yezempilo.

Amanzi webhali angavinjelwe aphezulu kakhulu kokuqukethwe kwekhalori, kepha anamafutha amancane. Inkomishi emaphakathi yamanzi ebhali ingaba ama-calories ayi-700 noma ngaphezulu. Ngenxa yalokhu okuqukethwe yikhalori eliphezulu, akufanele uphuze ngaphezu kwezinsizakalo ezimbili zamanzi webhali angavinjelwe ngosuku. Lapho amanzi ebhali ehlungwa, noma lapho kubiliswa utshani bebhali kube yitiye, isiphuzo sinama-kilojoule amancane kakhulu, kepha futhi sine-fiber encane, okuwumthombo wezinzuzo zayo eziningi.

Amanzi ebhali avame ukunongwa nge-lemon rind noma ujusi kalamula. Isiphuzo sithi sisiza ekunciphiseni isisindo, ukuxubha ubuthi, ukugcina ukugaya kwakho kuvamile, nokuningi. Ezinye izimangalo zezempilo ngamanzi ebhali azikasekelwa ucwaningo lwezokwelapha. Qhubeka ufunda ukuthola ukuthi ukuphuza amanzi ebhali ngenzuzo yezempilo kuyinto okufanele uyicabangele.

Izinzuzo zezempilo zamanzi ebhali

Yehlisa i-cholesterol

Ukuphuza amanzi ebhali noma itiye lebhali kungathinta amazinga akho e-cholesterol. Amakhemikhali ebhali, abizwa ngokuthi ama-tocols, atholakele ukucindezela i-LDL cholesterol futhi afaka isandla empilweni engcono yenhliziyo. Ama-antioxidants emanzini ebhali abuye aqumbe ama-radicals amahhala, anganciphisa ukucindezelwa okwenziwe yi-oxidative inhliziyo yakho ezwa kona ngokuvezwa ubuthi. I-U.S.Food and Drug Administration (i-FDA) nayo inezinzuzo ze-betafiber yebhali yesifo senhliziyo ne-cholesterol.

Ilawula ushukela wegazi

Amanzi ebhali ngekhono lawo lokulawula ushukela wegazi. Ukuphuza amanzi ebhali angenashukela kungakunika inzuzo yokulawula ama-spikes kashukela egazini. Abantu abanesifo sikashukela bangaba nentshisekelo enkulu emandleni amanzi ebhali okwehlisa ushukela wegazi ngemuva kokudla. Ama-antioxidants amanzi ebhali asiza ukuthuthukisa imiphumela yesifo sikashukela, futhi.

Ikhuthaza ukunciphisa umzimba

Okuqukethwe yi-fiber emanzini ebhali okungavinjelwe kungasiza ukugaya kwakho kube okujwayelekile. Kungakwenza futhi uzizwe ugcwele isikhathi eside. Amanzi ebhali ayakuthambisa futhi aqukethe amakhalori amaningi, kodwa amafutha amancane kakhulu. Lezi zinto zingenza amanzi okuphuza ebhali abe isu eliphumelelayo lokuqeda indlala futhi akugcine ungadli phakathi kokudla. Kuhlanganiswe nokudla okunempilo nokuzivocavoca umzimba, amanzi ebhali angasiza ekwehliseni isisindo ngoba futhi kukugcina ugcwele isikhathi eside.

Ucebile ngamavithamini nama-antioxidants

Kungakhathaleki ukuthi amanzi akho ebhali enziwe ngebhali lamaparele noma ngebhali le-hulled, acebile ngamavithamini nama-antioxidants. I-Folate (i-vitamin B), i-iron, ithusi nama-manganese konke kutholakala ngobuningi emanzini ebhali. Ama-antioxidants emanzini ebhali anikela kwezinye izinzuzo zawo eziningi zezempilo, ngoba anika amandla ukukhula kwamaseli okunempilo ngenkathi kususwa ama-radicals amahhala abangela ukucindezeleka kwe-oxidative ezithweni zakho.

Ithuthukisa ukugaya

Izinhlamvu zokusanhlamvu ezifana nebhali ziqukethe inani eliphakeme le-fiber yokugaya ukudla. Umzimba wakho udinga i-fiber yokugaya ukudla ukuhambisa ukudla esiswini sakho nangaphandle kwamathumbu akho. Uma uphuza amanzi ebhali angavinjelwe, ungeza ingxenye ye-hydration kule ngxube ephezulu ye-fiber. Lokhu kusho ukuthi ikhono lomzimba wakho lokucubungula ubuthi nokuqeda isisindo samanzi likhulu kakhulu. IMayo Clinic incoma ibhali njengomthombo we-fiber encibilikayo.

Kunganciphisa ingozi yomdlavuza

Ucwaningo lomdlavuza olusafufusa lukhomba ukubaluleka kokudla nezindlela zokuphila zokwehlisa ingozi yokuba nomdlavuza. I-fiber ebhali ingasiza ukuvikela ikholoni yakho ngokuxosha ubuthi obungasuswa ngesikhathi sokugaya okuvamile. Ngaphandle kwefayibha eliqukethe, ibhali libuye libe ne-ferulic acid engagcina izicubu zingakhuli. Futhi ngathola ukuthi amangqamuzana omdlavuza wekoloni ayevinjelwe ekukhiqizweni ngama-antioxidants atholakala kubhali.

Usekela amasosha omzimba

Ngaphezu kwezindawo zokulwa zebhali ezikhululekile, namavithamini namaminerali ebhali, amanzi ebhali angaxhasa amasosha akho omzimba ngenye indlela ebalulekile. Uma unambitha amanzi ebhali nge-citrus (njenge-lemon rind noma ikhasi le-orange), unikeza isiphuzo sakho inani eliphakeme le-vitamin C elenza lizuzise kakhulu impilo yakho.

Imiphumela emibi kanye nezingozi

Ukuthi amanzi ebhali anezinzuzo eziningi zezempilo akusho ukuthi kufanele uwasebenzise ngamanani aphezulu. Ezinye izindlela zokupheka zamanzi zebhali ziqukethe ukugxila okuphezulu koshukela wokufakelwa noma okokunandisa. Njalo funda izithako ngaphambi kokuba uphuze amanzi ebhali asetshenzisiwe noma ahlanganisiwe. Ukuphuza amanzi amaningi ebhali lapho ungajwayele ukuwaphuza kungadala ukuqunjelwa noma indle engalawuleki ngenxa yokuqukethwe kwayo okuyi-fiber eminyene. Futhi isibalo sekhalori sinye sokuphakelwa kwamanzi ebhali silingana nokudla okugcwele, ngakho-ke qaphela ukuthi ungaphuzi kakhulu ngesikhathi esisodwa. Kubuye kube nokusanhlamvu okuqukethe i-gluten ngakho-ke kufanele kugwenywe kulabo abanesifo seCeliac noma ukungabekezelelani kwe-gluten.

Ukudla okudlela endlini

Amanzi webhali angavinjelwe ayindlela emnandi, elula, futhi eqabulayo yokuthola isilinganiso esinamandla se-fiber, amavithamini, namaminerali. Yize amanzi amaningi ebhali engafaka ubunzima ohlelweni lwakho lokugaya ukudla, ukuwaphuza izikhathi ezimbalwa ngesonto kungakusiza wehlise isisindo futhi ugweme isifo sikashukela nesifo senhliziyo.