Indlela yokwahlula imifuno kunye neziqhamo? Umahluko phakathi kweZiqhamo kunye nemifuno

Siyazi ukuba iziqhamo kunye nemifuno ziluncedo kwimpilo yethu, kodwa bambalwa abantu abawaziyo umahluko phakathi kwazo. Kukho iiyantlukwano ezininzi phakathi kweziqhamo kunye nemifuno ngokwesakhiwo, incasa kunye nesondlo.

Isicelo umahluko phakathi kweziqhamo nemifuno...

 Inkcazo yesiqhamo

Isiqhamo yinxalenye eqhelekileyo yesityalo esiswiti kunye nenyama yesityalo esijikeleze imbewu, kodwa ezinye iziqhamo zinembewu ngaphandle kwesiqhamo.

Inkcazo yemifuno

Zonke ezinye iindawo zezityalo ezityiwayo zithathwa njengemifuno. Imifuno sisityalo esikhula njengesityalo esityiwayo, esifana nengcambu yebhithi, amagqabi esipinatshi, ibroccoli, okanye iintyatyambo zecauliflower.

Uyintoni Umahluko phakathi kweziqhamo nemifuno?

Iziqhamo kunye nemifuno zihlanganiswe ngeendlela ezimbini ezahlukeneyo, zombini kunye nezityalo. Ngokwemvelo, iziqhamo kunye nemifuno zihlelwa ngokusekelwe apho isityalo sivela khona.

Ukuba isityalo siphuma kwintyatyambo, sihlelwa njengesiqhamo, ngoxa ezinye iindawo zesityalo zihlelwa njengemifuno. Iziqhamo zinembewu ngelixa imifuno ineengcambu, iziqu kunye namagqabi.

Ngokuphathelele ukutya, iziqhamo kunye nemifuno zihlelwa ngokokuthanda kwazo. Amaqunube akholisa ukuba nencasa eswiti kwaye asetyenziswa kwizimuncumuncu, kwisnacks okanye kwijusi.

Imifuno inencasa epholileyo okanye enencasa ngakumbi kwaye idla ngokutyiwa njengesitya esisecaleni okanye njengesidlo esiphambili.

Itshathi yokuthelekisa iziqhamo kunye nemifuno

Iziqhamo zidla ngokuxutywa nemifuno

Kusenokwenzeka ukuba nangona okunye ukutya kugqalwa njengesiqhamo, kugqalwa njengemifuno ekhitshini yaye kuphathwa ngolo hlobo.

Nangona kunjalo, kukho izityalo ezimbalwa eziziziqhamo ngokobuchwepheshe, kodwa zihlala zihlelwa njengemifuno ngenxa yencasa yazo. iitumatongowona mzekelo waziwa kakhulu woku. 

Ngo-1893, iNkundla ePhakamileyo yase-US yagweba ukuba iitumato kufuneka zichazwe njengemifuno kunokuba isiqhamo phantsi komthetho wezithethe zase-US.

Ukuthetha ngezityalo, itumata, inkcazelo yeziqhamoiyalingana. Nangona kunjalo, isabizwa ngokuqhelekileyo njengemifuno ngenxa yeprofayili yayo yencasa.

Eminye imizekelo eqhelekileyo yeziqhamo ezixutywe nemifuno ziquka:

Iziqhamo Sizazi Njengemifuno

avocado

Nangona ingahambelani neprofayile yesiqhamo eyaziwayo ngenxa yomxholo we-oyile ephezulu, ivokhado sisiqhamo.

Netyhukhamba

Oku kutya kumnandi kunamanzi amaninzi sisiqhamo.

pepper

Naluphi na uhlobo lwepepile, ukusuka ebomvu ukuya eluhlaza, luhlelwa njengesiqhamo.

seqanda

seqanda Ngokobuchwephesha, kudidi lweziqhamo.

Mısır

Umbona uphathwa njengengqolowa kwezolimo nanjengemifuno ekhitshini, kodwa sisiqhamo.

olive

Kunzima ukucinga ngeminquma njengesiqhamo, kodwa iminquma iziqhamo zamatyeisuka.

Ithanga, i-zucchini, njl.

Zonke iintlobo ze-zucchini nazo ziziqhamo, njengamakhukhamba.

Bezelye

Bezelye Ikwahlelwa njengesiqhamo.

okra

Zityebile kwifiber, potassium, vitamin C i-okraSesinye sezona ziqhamo zinencasa.

Imifuno enencasa eswiti

Nangona zininzi iziqhamo ezixutywe nemifuno, imbalwa kakhulu imifuno egqalwa njengeziqhamo.

Nangona kunjalo, iintlobo ezininzi zemifuno zinencasa emnandi ngokwendalo ngokunxulumene neminye imifuno kwaye zisetyenziswa ngokufanayo kwiziqhamo kwiidessert, iipayi kunye neempahla ezibhakiweyo.

Ibhatata yimifuno enokuthi isetyenziswe ekutyeni okuswiti okufana neziqhamo. Nangona incasa yayo eswiti, ibhatata eneneni luhlobo lwemifuno yeengcambu, hayi isiqhamo.

Ngokunjalo, iiyam zolunye uhlobo lwe-tuber enencasa yeswekile etyiwayo kunye nemifuno. Eminye imifuno enencasa ngokwendalo ziibeet, iminqathe, kunye neetheniphu.

Umxholo wezondlo kwiZiqhamo kunye nemifuno

Iziqhamo kunye nemifuno zinokufana okuninzi malunga nesondlo. Iphezulu kwi-fiber kunye neevithamini, iiminerali, i-antioxidants kunye nezityalo.

Iziqhamo kunye nemifuno ziphantsi ngokwendalo kwisodium kunye namafutha. Njengoko unokulindela ukuba zinikwe incasa yazo eswiti, iziqhamo zinezixa eziphezulu zeswekile yendalo kunye neekhalori xa kuthelekiswa neentlobo zemifuno.

Ikomityi yee-apula, umzekelo, iqulethe iikhalori ezingama-65 kunye ne-13 grams yeswekile, ngelixa indebe ye-broccoli ineekhalori ezingama-31 kunye ne-2 grams yeswekile.

Xa kuthelekiswa nemifuno, ezinye iintlobo zeziqhamo zinokuqulatha ifayibha engaphezulu ngegram. Kwiziqhamo, umxholo wefiber nge-100 grams uhluka phakathi kwe-2-15 grams, ngelixa imifuno enamagqabi ibonelela nge-1.2-4 grams yefiber kubunzima obufanayo.

Umthamo wamanzi nawo uguquguquka kakhulu. Imifuno engamagqabi inamanzi angama-84-95%, iziqhamo zingaphantsi kancinci, zingaphakathi kwe-61-89%.

Kukwakho umahluko wesondlo phakathi kweendidi ezahlukeneyo zeziqhamo nemifuno. Nazi iinyaniso ezimbalwa zesondlo:

Imibhobho: Ityebile kwifiber kwaye ikwangumthombo olungileyo wevithamin C, beta carotene, potassium kunye neevithamini B.

ICitrus: Iphezulu kwi-vitamin C, i-beta carotene, i-folic acid kunye ne-antioxidants enokukhusela kwizifo eziphazamisayo.

I-Cruciferous: I-Glycosinolates iqulethe iqela leekhompawundi eziye zadibaniswa nokuthintela umhlaza.

Amaqunube: Amajikijolo, igama eliqhelekileyo leziqhamo ezifana ne-strawberries kunye ne-blueberries, zigcwele i-anthocyanins, i-anti-inflammatory compounds eziye zafundiswa ukunciphisa uxinzelelo lwe-oxidative kunye nokukhuthaza impilo yentliziyo.

Imifuno enamagqabi aluhlaza: Ingumthombo olungileyo we-carotenoids efana ne-lutein, ebonakaliswe ukunciphisa umngcipheko wesifo senhliziyo, isifo sohlangothi kunye nomhlaza.

Iinzuzo zeziqhamo kunye nemifuno

Kukho uphando olulungileyo oluchaza iinzuzo ezininzi zempilo zokutyiwa kweziqhamo nemifuno.

Izifundo ezininzi ziye zafumanisa ukuba ukutya iziqhamo kunye nemifuno eninzi kuhambelana nomngcipheko oncitshisiweyo wesifo senhliziyo. Olunye uphononongo lwafumanisa ukuba ukutya okungaphezulu kwesithathu seziqhamo nemifuno ngosuku kunciphisa ingozi yesifo sentliziyo ngama-70%.

Ngenxa yokuba iziqhamo kunye nemifuno ziphantsi kweekhalori kwaye ziphezulu kwifiber, zinokukunceda ugcine ubunzima bakho.

Olunye uphononongo lulandele abantu abangama-24 kwisithuba seminyaka engama-133.000. Ibonise ukuba xa abantu besandisa ukutya kwabo kwiziqhamo kunye nemifuno engenasitatshi, ubunzima babo buthande ukuhla.

Ukonyusa ifayibha yokutya ngeziqhamo kunye nemifuno kunokunciphisa umngcipheko womhlaza. Izifundo ezininzi ziye zafumanisa ukuba ukusetyenziswa okuphezulu kweziqhamo kunye nemifuno kunxulunyaniswa nomngcipheko ophantsi womhlaza we-colorectal.

Ekugqibeleni, ukutya iziqhamo kunye nemifuno kunenzuzo kwiswekile yegazi. Ifiber esuka koku kutya icothisa ukufunxwa kweswekile, igcina amanqanaba eswekile yegazi ezinzile.

Olunye uphando lubonise ukuba ukwanda kweziqhamo kunye nokusetyenziswa kwemifuno kunokukhokelela ekunciphiseni ukuphuhliswa kwesifo sikashukela.

Qaphela ukuba ezi ziphumo zisebenza kwiziqhamo kunye nemifuno, kodwa kungekhona kwijusi yeziqhamo kunye nemifuno.

Ijusi ibonelela ngedosi eshinyeneyo yeevithamini, iiminerali, kunye neswekile efumaneka kwisiqhamo kodwa ngaphandle kwefayibha kunye neenzuzo zempilo eziza nayo.

 Ngenxa yoko;

Ngokwezityalo, kukho umahluko ocacileyo phakathi kweziqhamo nemifuno. Izikhokelo zangoku zincoma ukuba udle i-3 servings yemifuno kunye ne-2 servings yeziqhamo, kunye ne-five servings yeziqhamo kunye nemifuno imihla ngemihla.

Emva koko, ukuhlelwa kweziqhamo kunye nemifuno ayibalulekanga njengento ebalulekileyo njengokusebenzisa izondlo ezahlukeneyo ezinikezela ngazo. Nokuba zibizwa ngokuba ziziqhamo okanye imifuno, zineenzuzo ezimangalisayo zempilo kwaye kufuneka zibandakanywe kukutya kwakho.