Ungawadla Amagobolondo Embewu Yethanga?

-Delile

• Ngabe amagobolondo embewu yethanga aphephile?
• Ukudla okunomsoco kanye nezinzuzo zembewu yamathanga ephelele
• Izingozi zokudla amagobolondo embewu yethanga
• Ungayilungisa kanjani imbewu ephelele yamathanga
• Okubalulekile

Izimbewu zamathanga, ezaziwa nangokuthi ama-pepitas, zitholakala ngaphakathi kwamathanga aphelele futhi zenzela isidlo esinomsoco, esihlwabusayo.

Zivame ukuthengiswa kususwe igobolondo lazo eliqinile, langaphandle, ngakho-ke ungazibuza ukuthi kuphephile yini ukudla imbewu ephelele esesemagobolondweni abo.

Lo mbhalo uchaza ukuthi ungawadla yini amagobolondo embewu yethanga, kanye nezinzuzo zawo kanye nokwehla kwazo.

Ngabe amagobolondo embewu yethanga aphephile?

Izimbewu zamathanga ziyizimbewu ezincane, eziluhlaza ezizungezwe igobolondo eliphuzi ngokumhlophe.

Uma uqopha uvule lonke ithanga, uzozithola zizungezwe inyama esawolintshi, enezintambo. Abantu abaningi bakhipha yonke imbewu bese bayosa - igobolondo nakho konke - njengokudla okulula.

Kodwa-ke, labo abathengiswa ezitolo zokudla bavame ukukhishwa ngamatshe. Yingakho izinhlobo zezentengiselwano zinombala ohlukile, usayizi, nokuma kunalezo ongazilungiselela ekhaya.

Noma kunjalo, amagobolondo embewu yethanga aphephile kubantu abaningi ukuba bawadle. Eqinisweni, zengeza enhlwanyelweni ehlukile yembewu futhi zinikeze izakhamzimba eziningi.

Imbewu yonke yethanga - enamagobolondo avuliwe - ivame ukulungiswa ekhaya futhi ayitholakali ezitolo zokudla. Ngokuvamile ziphephile ukudliwa.

Ukudla okunomsoco kanye nezinzuzo zembewu yamathanga ephelele

Imbewu yonke yethanga ine-fiber engaphezulu kokuphindwe kabili kunaleyo enamagobolondo (,).

I-ounce elilodwa (ama-28 amagremu) wembewu yonke yethanga inikeza cishe ama-5 amagremu we-fiber, kuyilapho inani elifanayo lembewu enamagobolondo linama-gramu amabili kuphela (,).

I-Fibre ikhuthaza ukugayeka okuhle ngokudla amabhaktheriya anobungane esiswini sakho. Kunganciphisa ubungozi besifo senhliziyo ngokwehlisa amazinga akho e-cholesterol nomfutho wegazi (,).

Ngakho-ke, imbewu ephelele yamathanga inikeza umfutho owengeziwe we-fiber ezuzisayo.

Lezi zinhlamvu zicebile nangezinye izakhi zomzimba eziningana, ezifaka i-zinc, i-magnesium, ne-copper. Ngokwengeziwe, ziphezulu ngensimbi, okubalulekile kwezempilo yegazi nokuthuthwa komoya (,).

Imbewu yonke yethanga iphakeme kakhulu ku-fiber kunaleyo enamashalofu. Lesi sithako sisiza ukuthuthukisa ukugaya nempilo yenhliziyo.

Izingozi zokudla amagobolondo embewu yethanga

Ngenkathi kuphephe kakhulu ukudliwa, imbewu ephelele yethanga ingadala izinkinga kwabanye abantu.

Abantu abanezimo zokugaya ukudla, njenge-Crohn's disease noma i-ulcerative colitis, eyaziwa nangokuthi isifo sokuvuvukala kwamathumbu (IBD), kufanele bagweme noma bakhawulele yonke imbewu yamathanga - ngisho nezinhlobo ezinamashelisi.

Lokho kungenxa yokuthi imbewu ecebile ngefayibha ingakhulisa ukuvuvukala kwamathumbu futhi ibangele ukucasuka kwesisu, isifo sohudo, ubuhlungu, ukuqunjelwa, nezinye izimpawu ().

Njengoba imbewu yamathanga incane kakhulu, futhi kungaba lula ukuyidla ngokweqile. Ngakho-ke, kufanele ukhumbule osayizi bezingxenye lapho uzidla - noma ngabe awunankinga yokugaya ukudla.

Ngaphezu kwalokho, ungahle uthande ukuphuza amanzi lapho udla lezi zinhlamvu, ngoba amanzi abalulekile ekusizeni i-fiber idlule kumgudu wakho wokugaya ukudla.

Njengoba imbewu ephelele yamathanga iphezulu kakhulu ku-fiber, kufanele uyidle ngamanzi amaningi. Abantu abanezinkinga zokugaya kufanele babakhawulele noma babagwebe.

Ungayilungisa kanjani imbewu ephelele yamathanga

Ukulungiselela imbewu yamathanga kulula uma unethanga esandleni.

Ngemuva kokuthi usike phezulu, sebenzisa isipuni ukususa imbewu nenyama. Bese ufaka imbewu ku-colander bese uyihlanza ngaphansi kwamanzi abandayo, ususe ngobumnene noma iyiphi inyama kusuka ezimbewini ngezandla zakho. Ekugcineni, babambe ngomile ngethawula lephepha.

Izimbewu zamathanga zingadliwa ziluhlaza kepha nambitha ikakhulukazi okumnandi okuthosiwe.

Ukuwagcoba, uwaphonse emafutheni omnqumo noma ibhotela elicibilikile, kanye nosawoti, upelepele, nanoma ikuphi okunye ukudla kwonyaka okufisayo. Zisakaze ephepheni lokubhaka bese uzipheka kuhhavini ngo-300 ° F (150 ° C) imizuzu engama-30 kuya kwengama-40, noma kuze kube nsundu nokujiyile.

Imbewu yonke yethanga ingadliwa iluhlaza noma yosiwe ukuthola isinongo esiphundu, esimnandi.

Okubalulekile

Amagobolondo embewu yethanga aphephile ukudliwa futhi ahlinzeka nge-fiber eningi kunezimbewu zethanga eziluhlaza okotshani.

Kodwa-ke, abantu abanezimo zokugaya bangase bafune ukugwema imbewu ephelele, njengoba okuqukethwe kwabo kwe-fiber ephezulu kungadala izimpawu ezifana nobuhlungu nohudo.

Ukuze ujabulele imbewu ephelele yamathanga, khipha ithanga lonke bese uwosa kuhhavini ukuze uthole ukudla okulula.