Ungadla Izikhumba Zamazambane Amnandi, Futhi Kufanele Nawe?

-Delile

• Izinzuzo zezempilo
• Igcwele izakhamzimba
• Ifayibha ephezulu
• Umthombo wama-antioxidants
• Ingabe zikhona izingozi?
• Ungazidla kanjani izikhumba zobhatata
• Okubalulekile

Ubhatata unomsoco kakhulu futhi ubhangqwa kahle nokudla okuningi.

Kodwa-ke, ikhasi labo alivamisile ukufika etafuleni lesidlo sakusihlwa, yize abanye bethi kufanele lidliwe ngenxa yokuqukethwe okunomsoco nokunambitheka okuhlukile.

Lo mbhalo uchaza konke odinga ukukwazi ngokudla isikhumba samazambane.

Izinzuzo zezempilo

Isikhumba samazambane esimnandi siyadliwa, futhi ungaphuthelwa ezinye izinzuzo zezempilo uma usiphonsa.

Igcwele izakhamzimba

Izikhumba zamazambane amnandi zinomsoco kakhulu.

Ubhatata ophakathi nendawo (146 gram) onesikhumba kuhlinzeka ():

• Amakholori: 130
• AmaCarbs: 30 amagremu
• Amaprotheni: 3 amagremu
• Umucu: 5 amagremu
• I-Provitamin A: U-154% we-Daily Value (DV)
• Uvithamini C: U-31% we-DV
• Potassium: U-15% we-DV

Okuqukethwe yi-fiber yamazambane ikakhulu kuvela esikhungweni. Ngakho-ke, ukuyisusa kuzonciphisa ukungena kwakho kwe-fiber.

Ucwaningo lukhombisile ukuthi izakhi zemifino nezithelo zivame ukugxila ekhasini. Ngakho-ke, ukususa ikhasi kunganciphisa ukudla kwakho izakhamzimba nama-antioxidants (, 3).

Ifayibha ephezulu

Ubhatata ungumthombo omuhle we-fiber. Noma kunjalo, okuqukethwe kwabo kwefayibha kuyancipha lapho ikhasi lisuswa (4).

I-Fibre isiza ukukhulisa imizwa yokugcwala, isekele i-gut microbiome enempilo, futhi iphathe ushukela wegazi namazinga e-cholesterol (,,,).

Umthombo wama-antioxidants

Ubhatata unama-antioxidants amaningi, ikakhulukazi i-beta carotene, i-chlorogenic acid, namavithamini C no-E. Ngaphezu kwalokho, ubhatata onsomi uphezulu kuma-antioxidants abizwa ngama-anthocyanins (9).

Lawa ma-antioxidants asiza ukuvimbela ukulimala kwamaselula futhi ahlotshaniswa nengozi engezansi yezimo ezingamahlalakhona njengesifo senhliziyo nomdlavuza (,,,).

Njengoba ama-antioxidants athanda ukugxila esikhunjeni nangaphansi nje kwawo, ukudla izikhumba zamazambane angakhuphula i-antioxidant intake () yakho.

Izikhumba zamazambane amnandi zine-fiber, ama-antioxidants, kanye nezakhamzimba ezifana ne-potassium, i-manganese, namavithamini A, C no-E, konke okungasiza ekuthuthukiseni impilo yakho.

Ingabe zikhona izingozi?

Izikhumba zamazambane aphephile zingadliwa zombili ziluhlaza futhi ziphekiwe.

Kodwa-ke, njengoba ubhatata unezilimo eziyizigaxa futhi ukhula emhlabathini, kubalulekile ukugeza kahle isikhumba sangaphandle ukuze ususe noma ikuphi ukungcola okweqile, izibulala-zinambuzane, noma imfucumfucu.

Ukugeza ubhatata wakho, ubeke ngaphansi kwamanzi agobhozayo uwukhuhle ngebhulashi lemifino. Njengoba izikhumba zabo zinzima, awudingi ukuthi ukhathazeke ngokulimaza noma inyama.

Ungadla izikhumba zobhatata ziluhlaza noma ziphekiwe, yize kubalulekile ukuthi uhlanze kahle isikhumba sangaphandle ngebhulashi lemifino ukususa ukungcola nezinye izinsalela.

Ungazidla kanjani izikhumba zobhatata

Izikhumba zamazambane amnandi zingajatshulelwa zodwa noma zihambisane nenyama.

Nazi ezinye izindlela ezimnandi nezilula zokuzijabulela:

• kubhakwe, kubilisiwe noma kuthosiwe
• kufakiwe
• kujule kakhulu
• igcotshwe ngenyama
• njengama-fries noma ama-wedge

Ngokupheka okuningi kwamazambane amazambane, akudingekile ukususa isikhumba. Noma kunjalo, izitsha ezithile, ezinjengama-dessert, zenziwa kangcono ngaphandle kwezikhumba.

Ungazidla izikhumba zamazambane ngokwawo noma uzishiye kuzindlela zokupheka eziningi, kepha ama-dessert ngokuvamile awawakhiphi amakhasi.

Okubalulekile

Izikhumba zamazambane amnandi ziphephile ukudliwa futhi zingangezwa kalula kuzindlela zokupheka eziningi.

Bacebile nge-fiber, ezinye izakhi zomzimba, nama-antioxidants angasiza ukusekela isisu esinempilo, ukwandise imizwa yokugcwala, nokuvimbela izifo ezingalapheki.

Uma ubheka ukuthola umsoco omningi kumazambane akho amnandi, gcina ikhasi.