Mangaki Ubhanana Okufanele Uwadle Ngosuku?

-Delile

• Ubhanana unomsoco kakhulu
• Iphansi kakhulu kumaphrotheni namafutha
• Kuningi kakhulu kwento enhle
• Kufanele udle amabhanana amangaki?
• Okubalulekile

Ubhanana isithelo esidume ngendlela emangalisayo - futhi akumangalisi ukuthi kungani. Ziyakwazi elula, enza izinto ezihlukahlukene, futhi isithako okuyisisekelo cuisine eziningi emhlabeni wonke.

Yize ubhanana uyisidlwana esinempilo, esinesisindo, ukudla okuningi kakhulu kungaba yingozi.

Lo mbhalo ubheka ukuthi mangaki ubhanana okufanele udle ngosuku.

Ubhanana unomsoco kakhulu

Ubhanana umnandi ngendlela elula ngayo, kodwa inani lawo lokudla okunomsoco yilokho okubenza bakhanye.

Ziwumthombo omuhle wezakhi zomzimba eziningana ezibalulekile, kufaka phakathi i-manganese, i-potassium, namavithamini C no-B6.

Ubhanana osemaphakathi, omusha (118 amagremu) uhlinzeka ngezakhi zomzimba ezilandelayo ():

• Amakholori: 105
• AmaCarbs: 27 amagremu
• Umucu: 3 amagremu
• Amafutha: 0.3 amagremu
• Amaprotheni: 1 igremu
• Uvithamini C: U-17% we-Daily Value (DV)
• Uvithamini B6: 22% we-DV
• Potassium: U-12% we-DV
• I-Manganese: U-16% we-DV
• Magnesium: U-8% we-DV

Ubhanana uqukethe nezinhlanganisela zezitshalo ezahlukahlukene ezinganciphisa ukucindezeleka, ukuvuvukala, kanye nengozi yakho yezifo ezingamahlalakhona ().

I-World Health Organisation (WHO) incoma ukuthi kudliwe okungenani izithelo ezinhlanu nemifino ngosuku. Ukungeza ubhanana enkambisweni yakho kuyindlela enhle yokuqinisa ukudla kwakho izithelo futhi uphakamise impilo yakho iyonke ().

Ubhanana upakisha izinhlobo ezahlukene zamavithamini, amaminerali, kanye nezinhlanganisela zezitshalo ezikhuthaza impilo.

Iphansi kakhulu kumaphrotheni namafutha

Amakholori amaningi kubhanana avela kuma-carbs. Banikela kuphela ngamanani amancane amaprotheni namafutha.

Eqinisweni, amaprotheni namafutha ahlanganisiwe akha ngaphansi kuka-8% wokuqukethwe kwekhalori eliphelele likabhanana ().

Amaprotheni ayingxenye eyakheke kakhulu yomzimba wakho, futhi ayadingeka ekusebenzeni kahle komzimba, ekulungiseni izicubu, ekwakheni imisipha, nasempilweni yamathambo ().

Khonamanjalo, amafutha ahlinzeka ngamandla, asize ukumunca izakhi ezincibilika emafutheni, futhi adlale indima ekukhiqizeni ama-hormone nasempilweni yobuchopho (,,).

Ngoba ubhanana untula lezi zakhi zomzimba ezibalulekile, awuzibambi kahle ngokwawo njengokudla okuphelele okunomsoco.

Uma ibhanana kungukudla kwakho okuvamile, cabanga ukulihlanganisa nomthombo wamafutha anempilo kanye namaprotheni, njengebhotela lamantongomane, idlanzana lama-walnuts, noma iqanda elibilisiwe, ukulenza lilinganisane ngokudla okunempilo.

Ubhanana ngokwemvelo bunamaprotheni amaningi kanye namafutha. Ngakho-ke, azenzi ukudla okulinganiselayo ngokuphelele noma isidlo esisodwa zodwa.

Kuningi kakhulu kwento enhle

Ubhanana uyisengezo esinempilo cishe kunoma yikuphi ukudla, kepha noma yikuphi ukudla okukodwa - kufaka phakathi ubhanana - kungenza okubi kunokulunga.

Ubhanana awubhekwa njengokudla okunekhalori eliphezulu. Kodwa-ke, uma umkhuba wakho wobhanana ukubangela ukuthi udle ama-calories amaningi kunalokho okudingwa ngumzimba wakho, kungaholela ekutholeni isisindo esingenampilo.

Ngokwengeziwe, ama-calories angaphezu kwama-90% kubhanana avela kuma-carbs

Emabhanana angavuthiwe noma aluhlaza, umthombo oyinhloko we-carbs uvela kusitashi. Njengoba izithelo zivuthwa, isitashi siguqukela kushukela. Ngakho-ke, ngesikhathi ubhanana wakho uvuthwe ngokwanele ukuba ungadla, ingxenye enkulu yamakhalori kungenzeka ukuthi isuka kushukela (8).

Ukusetshenziswa ngokweqile kweCarb - ngaphandle kokuyilinganisela namaprotheni namafutha anempilo - kungenza ukulawula ushukela egazini kube nzima kakhulu kulabo abanezimo zoshukela egazini, njengesifo sikashukela noma i-prediabetes ().

Ngokwengeziwe, ukudla ubhanana omningi kakhulu kungaholela ekusweleni komsoco, ikakhulukazi uma ungenzi indawo yokudla okuqukethe izakhamzimba ubhanana uyantuleka, njengamaprotheni, amafutha, i-calcium, uvithamini D, ne-ayoni.

Ukudla ubhanana omningi kakhulu kungaba nemiphumela emibi empilweni, njengokuzuza kwesisindo, ukungalawulwa kahle koshukela wegazi, kanye nokushoda kwezakhi.

Kufanele udle amabhanana amangaki?

Ukulinganisela nokuhlukahluka kuyizimpawu zokudla okunempilo.

Umzimba wakho uhlelo oluyinkimbinkimbi oludinga izinhlobo eziningi zezakhamzimba ukuze zisebenze kahle. Indlela enhle yokuqinisekisa ukuthi uthola konke okudingwa ngumzimba wakho ukudla inqwaba yokudla okuvela eqenjini ngalinye lokudla.

Alikho inani elithile lobhanana elibenza libenze bahle noma babi ngokuzenzakalela. Kuxhomeke kakhulu kuzidingo zakho ezihlukile zekhalori nezakhi zomsoco.

Ngokwethiyori, ungadla ubhanana omningi ngendlela ofuna ngayo, inqobo nje uma ungadli amakhalori amaningi, ususa okunye ukudla nezakhamzimba okudingwa ngumzimba wakho, noma ulimaze impilo yakho ngezinye izindlela.

Lokho kusho ukuthi, ubhanana owodwa kuya kwemibili ngosuku kungathathwa njengokudla okulingene kwabantu abaningi abanempilo.

Ungakhohlwa ukufaka izinhlobonhlobo zezinye izithelo ezinesisindo, imifino, amaprotheni anciphile, namafutha enempilo.

Ukuzijwayeza ukulinganisela kuyindlela engcono yokuthola izinzuzo eziningi kubhanana. Ubhanana owodwa kuya kwamabili ngosuku kungenzeka ulunge kubantu abaningi abanempilo. Qiniseka ukuthi indlela odla ngayo ilinganisiwe ngokufaka nokunye ukudla okunikeza izakhamzimba ezishoda ngobhanana.

Okubalulekile

Ubhanana ungenye yezithelo ezithandwa kakhulu emhlabeni.

Ziyizakhi ezibalulekile ezigcwele, kepha ukudla okuningi kakhulu kungagcina sekwenze okubi kunokuhle.

Ukudla okuningi kakhulu kungaba nomthelela ekuzuzeni isisindo nasekuntulekeni kwezakhi.

Ubhanana owodwa kuya kwemibili ngosuku uthathwa njengokudla okulingene kubantu abaningi abanempilo.

Qiniseka ukuthi udla lesi sithelo njengengxenye yokudla okulinganiselayo okunikeza zonke izakhamzimba umzimba wakho ozidingayo.