Konke Odinga Ukukwazi Ngamakhiwane

-Delile

• Ukudla komkhiwane
• Izinzuzo
• Thuthukisa impilo yokugaya ukudla
• Kwangathi ingathuthukisa impilo yemithambo nenhliziyo
• Kungasiza ukuphatha amazinga kashukela egazini
• Izici ezinamandla zomdlavuza
• Kwangathi kungakhuthaza isikhumba esinempilo
• Ama-Downsides
• Ungawangeza kanjani amakhiwane ekudleni kwakho
• Okubalulekile

Amakhiwane isithelo esiyingqayizivele esifana nesinyembezi. Cishe zingangesithupha sakho, zigcwele amakhulukhulu wembewu encane, futhi zine-peel edliwayo ebomvu noma eluhlaza. Inyama yesithelo ibomvana futhi inokunambitheka okuncane, okumnandi. Igama lesayensi lekhiwane ngu UFicus carica.

Amakhiwane - namaqabunga awo - agcwele izakhamzimba futhi anikela ngezinzuzo ezahlukahlukene zezempilo. Zingakhuthaza ukugaya okunempilo, zinciphise ubungozi besifo senhliziyo, futhi zikusize ukuphatha amazinga kashukela egazini lakho.

Lo mbhalo ubuyekeza amakhiwane, kufaka phakathi ukondleka kwawo, izinzuzo, nokwehla kwawo, nokuthi uwafaka kanjani ekudleni kwakho.

Ukudla komkhiwane

Amakhiwane amasha acebile ngomsoco ngenkathi enama-calories aphansi ngokwanele, okubenza bengeze kakhulu ekudleni okunempilo.

Ikhiwane elilodwa elisha (lama-gramu angama-40) elisha liqukethe ():

• Amakholori: 30
• Amaprotheni: 0 amagremu
• Amafutha: 0 amagremu
• AmaCarbs: 8 amagremu
• Umucu: 1 igremu
• Yethusi: 3% we-Daily Value (DV)
• Magnesium: 2% we-DV
• Potassium: 2% we-DV
• I-Riboflavin: 2% we-DV
• Thiamine: 2% we-DV
• Uvithamini B6: 3% we-DV
• Uvithamini K: 2% we-DV

Amakhiwane amasha aqukethe amakhalori avela kushukela wemvelo, kodwa ukuba namakhiwane ambalwa ukudla okulula, okunekhalori eliphansi noma okungeziwe esidlweni.

Ngakolunye uhlangothi, amakhiwane omisiwe aneshukela amaningi futhi anama-kilojoule amaningi, njengoba ushukela ugxila lapho izithelo zomisiwe.

Amakhiwane aqukethe namanani amancane ezinhlobonhlobo zezakhamzimba, kodwa acebe kakhulu ngethusi novithamini B6.

I-Copper ingumbiwa obalulekile obandakanyeka ezinqubweni eziningana zomzimba, kufaka phakathi imetabolism nokukhiqizwa kwamandla, kanye nokwakhiwa kwamaseli egazi, izicubu ezixhuma kanye nama-neurotransmitters (2).

UVitamin B6 uvithamini osemqoka odingekayo ukusiza umzimba wakho ukuthi udilize amaprotheni wokudla futhi wakhe amaprotheni amasha. Iphinde ibambe iqhaza elibalulekile empilweni yezobuchopho (3).

Amakhiwane amasha anama-calories amancane futhi aqukethe amavithamini namaminerali ahlukahlukene. Noma kunjalo, amakhiwane omisiwe anoshukela omningi nama-calories.

Izinzuzo

Amakhiwane anezinzuzo eziningi ezingaba khona, kufaka phakathi ukukhuthaza impilo yokugaya ukudla nenhliziyo, kanye nokusiza ukuphatha amazinga kashukela egazini.

Thuthukisa impilo yokugaya ukudla

Amakhiwane kade asetshenziswa njengekhambi lasekhaya noma enye indlela yokwelapha yezinkinga zokugaya ukudla njengokuqunjelwa ().

Ziqukethe i-fiber, engasiza ukukhuthaza impilo yokugaya ukudla ngokuthambisa nokufaka inqwaba esitokisini, ukunciphisa ukuqunjelwa, nokusebenza njenge-prebiotic - noma umthombo wokudla webhaktheriya elinempilo eligcwalisa amathumbu akho (,).

Ezifundweni zezilwane, ukukhipha isithelo noma ukunamathisela izithelo zomkhiwane kusize ukusheshisa ukuhamba kokudla ngomgudu wokugaya ukudla, ukunciphisa ukuqunjelwa kanye nokwenza ngcono izimpawu zokuphazamiseka kokugaya ukudla njenge ulcerative colitis (,).

Ucwaningo olwenziwe kubantu abangu-150 abane-irritable bowel syndrome ngokuqunjelwa (IBS-C) luthole ukuthi labo abadle cishe amakhiwane amane omisiwe (ama-gramu angama-45) kabili ngosuku bathola ukwehla okukhulu kwezimpawu - kufaka phakathi ubuhlungu, ukuqunjelwa, nokuqunjelwa - kuqhathaniswa nokulawula iqembu ().

Ngaphezu kwalokho, ucwaningo olufanayo kubantu abangu-80 luthole ukuthi ukufaka ngama-ounces ayi-10 (amagremu angama-300) wezithelo zesithelo samakhiwane nsuku zonke amasonto ayi-8 kwehle kakhulu ukuqunjelwa, uma kuqhathaniswa neqembu elilawulayo ().

Kwangathi ingathuthukisa impilo yemithambo nenhliziyo

Amakhiwane angathuthukisa umfutho wegazi namazinga egazi, angasiza ekuthuthukiseni impilo yakho yemithambo yegazi futhi anciphise ubungozi besifo senhliziyo.

Ucwaningo oluthile lwathola ukuthi ukukhishwa komkhiwane kunciphise umfutho wegazi kumagundane ane-blood pressure ejwayelekile, kanye nalabo abanamazinga aphakeme ().

Izifundo zezilwane zikhombise nokuthuthuka ku-cholesterol ephelele, i-HDL (okuhle) cholesterol, kanye namazinga e-triglyceride lapho unezela ngokukhishwa kweqabunga lamakhiwane (,).

Kodwa-ke, ocwaningweni lwamasonto ama-5 kubantu abangama-83 abane-cholesterol ephezulu ye-LDL (embi), abacwaningi baphawule ukuthi labo abafake cishe amakhiwane ayi-14 omisiwe (amagremu ayi-120) ekudleni kwabo nsuku zonke abanazinguquko emazingeni amafutha egazi, uma kuqhathaniswa neqembu elilawulayo ().

Kudingeka izifundo ezingaphezulu zabantu ukuqonda kangcono ubudlelwane obuphakathi kwamakhiwane nempilo yenhliziyo.

Kungasiza ukuphatha amazinga kashukela egazini

Isifundo esisodwa sangomhla esivela ku-1998 kubantu abayi-10 abanesifo sikashukela sohlobo 1 sithole ukuthi ukuphuza itiye leqabunga lomkhiwane ngesidlo sasekuseni kungenzeka kwehlise izidingo zabo ze-insulin. Ngenyanga abathole ngayo itiye leqabunga lamakhiwane, imithamo yabo ye-insulin yehle cishe ngo-12% ().

Ngaphezu kwalokho, ucwaningo lwakamuva luthole ukuthi iziphuzo ezinemithamo ephezulu yezithelo zomkhiwane zinenkomba ye-glycemic (GI) ephansi kuneziphuzo ezingenaso isithelo sezithelo zomkhiwane, okusho ukuthi lezi ziphuzo zizoba nomthelela omuhle emazingeni kashukela egazini ().

Kodwa-ke, izithelo zamakhiwane - ikakhulukazi amakhiwane omisiwe - zinoshukela omningi futhi zingakhuphula amazinga kashukela esikhathini esifushane. Uma unenkinga yokuphatha amazinga kashukela egazini lakho, kufanele unciphise ukudla kwakho amakhiwane omisiwe.

Izici ezinamandla zomdlavuza

Ucwaningo oluningi oluthembisayo lwe-test-tube lwenziwe ngemiphumela yamaqabunga omkhiwane kumaseli womdlavuza.

Amaqabunga omkhiwane ne-latex yemvelo evela ezitshalweni zomkhiwane kukhonjisiwe ukuthi kukhombisa umsebenzi wokulwa nomdlavuza womdlavuza womuntu, umdlavuza webele, umdlavuza wesibeletho namaseli womdlavuza wesibindi (,,,).

Kodwa-ke, lokhu akusho ukuthi ukudla amakhiwane noma ukuphuza itiye lamaqabunga omkhiwane kuzoba nemiphumela efanayo. Izifundo ze-test-tube zinikeza indawo yokuqala ethembisayo, kepha izifundo zabantu ziyadingeka ukuhlola ukuthi ukufaka amakhiwane noma amaqabunga omkhiwane kukuthinta kanjani ukukhula komdlavuza.

Kwangathi kungakhuthaza isikhumba esinempilo

Amakhiwane angaba nemiphumela emihle esikhumbeni, ikakhulukazi kubantu abane-allergen dermatitis - noma isikhumba esomile, esilumayo ngenxa yokungezwani komzimba.

Ucwaningo olulodwa ezinganeni ezingama-45 ezine-dermatitis lithole ukuthi ukhilimu owenziwe ngesithelo somkhiqizo wamakhiwane omisiwe osetshenziswe kabili nsuku zonke amasonto ama-2 ubuphumelela kakhulu ekwelapheni izimpawu zesikhumba kunokhilimu we-hydrocortisone, ukwelashwa okujwayelekile ().

Ngaphezu kwalokho, ukuhlanganiswa kwezithelo zezithelo - kufaka phakathi ukukhishwa komkhiwane - kukhonjisiwe kukhombisa imiphumela ye-antioxidant kumaseli esikhumba, kunciphisa ukuwohloka kwe-collagen, futhi kuthuthukise ukubukeka kwemibimbi kushubhu lokuhlola kanye nasesifundweni sezilwane ().

Kodwa-ke, kunzima ukucacisa ukuthi ngabe le miphumela emihle ivela kokukhishwa komkhiwane noma kokunye kokunye okufundwayo. Kudingeka olunye ucwaningo ukuthola imiphumela yamakhiwane empilweni yesikhumba.

Amakhiwane anezinzuzo ezahlukahlukene zezempilo. Zingathuthukisa ukugaya futhi zinciphise ukuqunjelwa, zisize ukuphatha amanoni egazi noshukela wegazi, futhi zibulale amangqamuzana omdlavuza. Kodwa-ke, kudingeka olunye ucwaningo kubantu.

Ama-Downsides

Amakhiwane anokunye ukwehla okungahle kwenzeke. Isibonelo, njengoba kwesinye isikhathi kusetshenziswa njengekhambi lasekhaya lokuqunjelwa, amakhiwane angadala isifo sohudo noma ezinye izinkinga zokugaya ().

Amakhiwane nawo acebile kakhulu ku-vitamin K, angaphazamisa imithi yokuncipha kwegazi futhi ibangele ukuthi ingasebenzi kahle (,).

Uma usegazini elincanyana, kufanele ugcine ukudla kwakho amakhiwane nokunye ukudla okunothe ngamavithamini-K kungaguquguquki usuku nosuku ukunciphisa ubungozi bezinkinga ().

Ekugcineni, abanye abantu bangase baguliswe amakhiwane. Uma unenkinga yokungezwani komzimba ne-birch pollen, ungahle ube nethuba lokungezwani komzimba nomkhiwane. Imithi yamakhiwane nayo iqukethe i-latex yemvelo, abanye abantu abangaba iguliswa ().

Amakhiwane angadala ukucasuka kokugaya noma isifo sohudo ngenxa yemiphumela yokulwa nokuqunjelwa. Zingaphazamisa nabanciphisi begazi, futhi abanye abantu bangaba negciwane kubo.

Ungawangeza kanjani amakhiwane ekudleni kwakho

Kunezindlela eziningi zokufaka amakhiwane ekudleni kwakho, ngayinye inezinzuzo zayo ezingaba khona. Nazi izindlela ezine eziyinhloko ongafaka kuzo amakhiwane ekudleni kwakho:

• Kusha. Amakhiwane amasha anama-kilojoule amancane futhi enza isidlo esikhulu, futhi ayengeza kakhulu kumasaladi noma kophudingi. Ungenza futhi ujamu wamakhiwane noma ulondoloze ngamakhiwane amasha.
• Omisiwe. Amakhiwane omisiwe anoshukela omningi nama-calories, ngakho kufanele adliwe ngokulinganisela. Zingasebenza ngempumelelo ekwelapheni ukuqunjelwa kunamakhiwane amasha (,).
• Amaqabunga omkhiwane. Yize kungaba nzima ukuthola ngaphandle kwamagrosa akhethekile, amaqabunga omkhiwane anomsoco futhi angasetshenziswa ngezindlela ezahlukahlukene. Zivame ukusetshenziswa ngendlela efanayo namaqabunga amagilebhisi, njengokugoqwa kwezitsha eziqukethe irayisi, inyama, noma okunye ukugcwaliswa.
• Itiye leqabunga lamakhiwane. Itiye leqabunga lamakhiwane lenziwa ngamaqabunga omkhiwane omisiwe. Ungazenzela ngokwakho noma uthenge ama-teas wangaphambi kwamaqabunga ekhiwane online noma ezitolo ezikhethekile.

Ungawajabulela amakhiwane ngezindlela ezahlukahlukene, kepha ngenxa yokuqukethwe kwawo ushukela omningi, kufanele udle amakhiwane omisiwe ngokulinganisela noma uwasebenzise njengokwelashwa kwasekhaya kwesinye isikhathi kokuqunjelwa.

Ukuze uvune izinzuzo zamakhiwane, ungathenga amakhiwane amasha, amakhiwane omisiwe, amaqabunga omkhiwane, noma itiye lamaqabunga omkhiwane ukuze ungeze ekudleni kwakho. Qiniseka ukuthi usebenzisa amakhiwane omisiwe kuphela ngokulinganisela ngenxa yokuqukethwe ushukela.

Okubalulekile

Amakhiwane anezinzuzo ezahlukahlukene zezempilo. Kanye nesithelo, amaqabunga omkhiwane netiye lamaqabunga omkhiwane kubonakala kunenzuzo empilweni. Amakhiwane omisiwe ikakhulukazi angasiza ekunciphiseni ukuqunjelwa.

Kodwa-ke, amakhiwane angaphazamisa imithi yokuncipha kwegazi ngenxa yokuqukethwe kwawo uvithamini K, futhi amakhiwane omisiwe kufanele adliwe ngokulinganisela ngenxa yokuqukethwe ushukela omningi.

Lokho kusho, kukonke, amakhiwane amasha, amaqabunga omkhiwane, netiye lamaqabunga omkhiwane kwenza izengezo ezinhle ekudleni okunempilo.