Okuqukethwe kwe-athikili
Imbewu yekhabe njengoba igama liphakamisa isithelo sekhabeziyimbewu ye. Inani lekhalori lembewu yekhabe Iphansi futhi ingadliwa nakuba kunzima ukuyigaya.
Izinzuzo zokudla imbewu yekhabe Lokhu kubandakanya ukuqinisa impilo yenhliziyo nokuzivikela komzimba, nokugcina amazinga kashukela egazini elawulwa. Icebile kuma-micronutrients amaningi njenge-potassium, ithusi, i-selenium ne-zinc esingenakuyithola eyanele ekudleni.
Imbewu yekhabeUngayidla njengoba injalo noma uyimpushana. Okwenza imbewu yalesi sithelo ikhetheke amaprotheni kanye nokuqukethwe kwamavithamini B. Imbewu yekhabe nge amafutha embewu yekhabe ibuye isebenziseke kakhulu.
Amafutha embewu akhishwa ezinhlamvini ezicindezelwe ngokubanda noma zomiswe elangeni.
Amafutha ajabulela ukuthandwa okukhulu eNtshonalanga Afrika, anemiphumela eyisimangaliso esikhumbeni nasezinweleni. Inezinto ezinhle kakhulu zokuthambisa kanye nokuthungwa okuhle, ngakho-ke ivame ukusetshenziswa emafutheni ezingane.
esihlokweni “imbewu yekhabe ilungele ini”, “imbewu yekhabe isiza ngani”, “imbewu yekhabe iyazuzisa futhi iyalimaza”, “kuyingozi yini ukudla imbewu yamakhabe”, “indlela yokoma futhi yokosa imbewu yekhabe” kuzoxoxwa ngezihloko.
Ungayidla Kanjani Imbewu Yekhabe?
Imbewu yekhabe ingadliwa ihlumile. Kanjani?
Susa imbewu ngenkathi udla ikhabe. Ngemva kokuba imbewu isimile, khipha amagobolondo amnyama aqinile bese uwadla.
Le nqubo ingase ithathe izinsuku ezimbalwa. Okufanele ukwenze ukuze imila imbewu iwukucwilisa ubusuku bonke.
Linda izinsuku ezimbalwa kuze kube yilapho imbewu iqhuma ngokusobala. Ngemva kwalokho, ungawomisa elangeni noma kuhhavini futhi uwadle njengokudla okunempilo.
Imbewu yekhabe egazingiwe
Imbewu yekhabeUngakwazi ukuwosa kuhhavini. Gcoba ubhontshisi ku-tray yokubhaka bese ubhaka kuhhavini elushisayo ngaphambi kuka-15 degrees cishe imizuzu engu-170. Izinhlamvu ziba nsundu futhi zibe brittle.
Imbewu yekhabe egazingiweOkubi ukuthi ilahlekelwa okunye kokudla okunomsoco, kodwa kumnandi. Ungakwazi futhi ukuyicebisa ngamafutha omnqumo kanye nengcosana kasawoti.
Ingabe Imbewu Yekhabe Iyazuzisa?
Kuyazuzisa ukudla imbewu yekhabe ngokuqondile, kodwa kuzuzisa kakhulu ukuyidla isiqhumile njengoba kuchazwe ngenhla.
amaprotheni embewu yekhabeIgcwele i-magnesium, amavithamini B, kanye nama-monounsaturated kanye ne-polyunsaturated fatty acids. Banciphisa amazinga e-cholesterol, banciphise ukuvuvukala, futhi bavimbele isifo senhliziyo nesifo sohlangothi.
Amaprotheni asembewu yekhabe Iqukethe ama-amino acid amaningana, enye yawo i-arginine. Imizimba yethu ikhiqiza i-arginine, kodwa i-arginine eyengeziwe inezinzuzo ezengeziwe.
Ilawula umfutho wegazi futhi isize ngisho nokwelapha isifo senhliziyo. Imbewu yekhabePhakathi kwamanye ama-amino acid amaprotheni atholakala ku- i-tryptophan ve i-lysine elise.
Imbewu yekhabeIvithamini B enamandla evikela isimiso sezinzwa nokugaya ukudla kanye nempilo yesikhumba. niacin inothe ngo
Amanye amavithamini B atholakala embewini yi-folate, i-thiamine, i-vitamin B6, i-riboflavin ne-pantothenic acid.
Imbewu yekhabePhakathi kwamaminerali acebile kuwo i-iron, i-potassium, ithusi, i-magnesium, i-manganese, i-sodium, i-phosphorus kanye. zinc elise.
Amakhalori kanye Nenani Lomsoco Wembewu Yamakhabe
| Imbewu Yekhabe Eyomile
Isitsha esi-1 (108 g) |
|||
| Ikhalori | I-602 (2520 kJ) | ||
| carbohydrate | I-67,1 (281 kJ) | ||
| uwoyela | (1792kJ) | ||
| amaprotheni | I-106 (444 kJ) | ||
| Amavithamini | |||
| vitamin A | 0.0IU | ||
| I-vitamin C | I-0.0 mg | ||
| Ivithamini D | ~ | ||
| I-Vitamin E (i-Alpha Tocopherol) | ~ | ||
| vitamin K | ~ | ||
| I-Thiamine | I-0.2 mg | ||
| I-Vitamin B2 | I-0.2 mg | ||
| Niacin | I-3,8 mg | ||
| I-Vitamin B6 | I-0,1 mg | ||
| I-Folate | I-62.6 mcg | ||
| I-Vitamin B12 | I-0.0 mcg | ||
| i-pantothenic acid | I-0.4 mg | ||
| Kolin | ~ | ||
| I-Betaine | ~ | ||
| amaminerali | |||
| calcium | I-58.3 mg | ||
| Demir | I-7.9 mg | ||
| magnesium | I-556 mg | ||
| phosphorus | I-815 mg | ||
| potassium | I-700 mg | ||
| sodium | I-107 mg | ||
| zinc | I-11.1 mg | ||
| ithusi | I-0.7 mg | ||
| AmaManganese | I-1,7 mg | ||
| selenium | ~ | ||
| fluoride | ~ | ||
Yiziphi Izinzuzo Zembewu Yekhabe?
Ivikela impilo yenhliziyo
embewini yekhabe i-magnesium isiza inhliziyo ukusebenza okuvamile futhi ilawula umfutho wegazi.
Ngokocwaningo oluthile, imbewu yekhabeImiphumela yayo enenzuzo enhliziyweni ibangelwa i-antioxidant, anti-inflammatory kanye ne-vasodilator (ukunwetshwa kwemithambo yegazi).
Iphinde ibe umthombo ocebile wento ebizwa nge-citrulline, eyaziwa ngokuthi yehlisa umfutho wegazi we-aortic futhi ekugcineni ivikele inhliziyo.
Ukukhishwa kwembewu nakho kutholwe kwehlisa amazinga e-cholesterol. I-Citrulline nayo inenzuzo ekusebenzeni kwezemidlalo nasekukhuthazeleni.
Imbewu yekhabe Futhi inothile nge-zinc, edlala indima ebalulekile empilweni yenhliziyo. Ilawula ukuhamba kwe-calcium kumaseli enhliziyo.
Lokhu kubalulekile njengoba amazinga e-calcium eningi angaholela ekuhlulekeni kwenhliziyo. Iziguli ezine-congestive heart failure nazo zitholakale zine-zinc enzima, okuchaza ukuthi kungani le minerali ibaluleke kangaka enhliziyweni.
Kuqinisa amasosha omzimba
ikakhulukazi imbewu yekhabe egazingiwe yensimbiLe mineral ilawula ukusebenza kwamasosha omzimba. Amavithamini B asembewini nawo ayasiza kulokhu.
Iwusizo ohlelweni lokuzala wesilisa
Imbewu yekhabeI-Zinc ibalulekile ohlelweni lokuzala lwabesilisa. Ngokocwaningo olwenziwa eChina, ukufakwa kwe-zinc kulithuthukisa kakhulu izinga lesidoda samadoda angenayo inzalo.
Futhi, i-zinc iyisici sesibili esitholakala kakhulu ezicutshini zomuntu ngemva kwensimbi.
Izakhi zokulandelela ezifana ne-zinc zidlala indima enkulu ohlelweni lokuzala lomuntu wesilisa njengoba zibonisa umsebenzi ophezulu ezingeni lamangqamuzana.
Ucwaningo luye lwathola amazinga aphansi e-zinc ku-plasma ye-seminal yamadoda angazali kunamadoda avamile.
Imbewu yekhabe Iwumthombo omuhle we-manganese. Amazinga aphansi e-manganese nawo angaba nomthelela ekungazali, ngokusho kwe-University of Maryland Medical Center.
Kuyazuzisa isifo sikashukela
Imbewu yekhabeInemiphumela emihle ekuqoqweni kwezitolo ze-glycogen, ezingasiza ekwelapheni isifo sikashukela. Izingcaphuno zembewu zibhekwa njenge-antidiabetic, zinikezwe amandla azo okunciphisa amazinga e-plasma glucose.
Imbewu yekhabeI-magnesium ekuyo ivimbela ukungasebenzi kahle kwe-insulin okungadala isifo sikashukela.
I-Zinc kubhontshisi inemiphumela enenzuzo ekulawuleni i-glycemic, ngokusho kwezifundo. I-mineral ibalulekile futhi ekusebenzeni kwe-insulin kanye ne-carbohydrate metabolism.
Umbiko oshicilelwe yi-International Journal of Basic and Applied Sciences, imbewu yekhabeUthi aqukethe i-omega 6 fatty acids futhi angasiza ekugwemeni isifo sikashukela sohlobo lwesibili.
Olunye ucwaningo luxhumanisa ukudla okuphansi kwe-magnesium ekudleni nokuthuthukiswa kohlobo lwesifo sikashukela sohlobo 2 kanye nesifo se-metabolic.
Inani elikhulu lamacala ohlobo lwesifo sikashukela sohlobo 2 liye laxhunyaniswa nokuntuleka kwe-magnesium. Kwezinye izifundo zamagundane, nokho, ukuxhaswa kwe-magnesium kwatholakala ukubambezela ukuqala kwesifo sikashukela.
Kuwusizo empilweni yobuchopho
Imbewu yekhabeI-Magnesium isiza ukuthuthukisa inkumbulo. Iphinde ilwe nokubambezeleka kwenkumbulo okuhambisana nokuguga.
Ucwaningo luphinde lubonise ukuthi ukwelashwa okusekelwe ku-magnesium kungaba nempumelelo enkulu ekulahlekeni kwenkumbulo okuhlobene neminyaka.
Ucwaningo lwaseMelika luthi i-magnesium yobuchopho ingathuthukisa inkumbulo futhi isheshise ngisho nokufunda.
Amazinga aphansi e-magnesium ahlotshaniswa ne-Alzheimer's. Kutholakale ukuthi ukwelapha abantu abanokuwohloka komqondo nge-magnesium enomsoco kungathuthukisa inkumbulo.
I-mineral iphinde ithinte izindlela eziningi ze-biochemical ezibalulekile ekusebenzeni kwe-neuronal. Inemiphumela ye-neuroprotective, futhi ukwelashwa kwe-magnesium ezigabeni zokuqala kunganciphisa ubungozi bokuncipha kwengqondo ezigulini ezinesifo i-Alzheimer's.
Amazinga aphezulu e-zinc emzimbeni atholakala ku-hippocampus ebuchosheni. I-mineral isetshenziswe ngempumelelo enkulu ukwelapha izimo eziningi zobuchopho ngisho nezinhlobo ezithile ze-schizophrenia.
I-Zinc itholakale futhi yenza ngcono ukuxhumana phakathi kwama-neurons kanye ne-hippocampus, futhi ukungabi khona kwale mineral kuye kwanciphisa lokhu kuxhumana ezifundweni eziningi. Ukuntuleka kwe-Zinc kungabangela ukuwohloka komqondo kanye nokuncipha kwengqondo ngokuhamba kwesikhathi.
Amazinga e-zinc aphansi angabangela nezinye izifo zobuchopho njenge-Wilson's disease nesifo sika-Pick. Kungaholela nasekubanjweni kwesithuthwane ezimeni ezinzima.
Imbewu yekhabeEnye yamavithamini B equkethe i-niacin. I-Vitamin B ivame kakhulu ezinhlamvini zamakhabe futhi ibalulekile ohlelweni lwezinzwa.
Izimo ezithile, njengenkungu yobuchopho, ngokuvamile ziye zahlotshaniswa nokuntuleka kwe-niacin, kanye nezinye izimpawu zengqondo.
Kuyazuzisa ukugaya
Imbewu yekhabeI-magnesium ekuyo yenza kusebenze ama-enzyme asiza umzimba ukumunca izakhi.
Lokhu kuvumela umzimba ukuthi uqhekeke futhi ugaye ukudla kangcono. Kuyasiza futhi ukukhiqiza kanye nokuthutha amandla ngesikhathi sokugaya. Ukushoda kweMagnesium nakho kungaholela ekulimaleni kokugaya ukudla.
Ukuntuleka kwe-Zinc kuye kwahlotshaniswa nokuphazamiseka kokugaya ukudla. Kungabangela i-leaky gut syndrome kanye nezinye izinkinga nge-asidi yesisu.
Iqinisa izinwele
Ngaphezu kwezinwele eziqinile, i-magnesium nayo idlala indima ekuqhekekeni kwezinwele, ngakho-ke isheshisa ukukhula kwezinwele. Amazinga aphansi e-magnesium, ngokusho kwezinye izifundo ukulahlekelwa izinweleiyasheshisa. Ukusebenzisa i-magnesium eyanele kungenye yezindlela zokuvikela izinwele.
Izinzuzo Zembewu Yekhabe Yesikhumba
Imbewu yekhabeinikeza izinzuzo eziningi empilweni yesikhumba.
Ihlanza isikhumba futhi ithuthukise impilo yesikhumba
Imbewu yekhabeI-Magnesium ingasiza ekuthuthukiseni ukubukeka okuphelele kwesikhumba. Inciphisa izinduna futhi yelapha ezinye izinkinga zesikhumba.
I-mineral ifinyelela lokhu ngokwehlisa amazinga e-cortisol, ithuthukise izinqubo zamaselula nokulinganisa amahomoni.
I-magnesium ye-topical nayo ingaphatha ububomvu noma i-rosacea. Ihlanza isikhumba ngokujulile futhi ivimbele izinkinga zesikhathi esizayo.
Kungase futhi kuvimbele imibimbi, njengoba ama-enzyme alawula ukuphindaphinda kwe-DNA nokulungisa adinga i-mineral ukwenza umsebenzi wawo.
Kuphinde kwatholakala ukuthi amangqamuzana esikhumba akhula ngaphandle kwe-magnesium asengozini ephindwe kabili yokuhlaselwa ukuhlaselwa kwama-radical mahhala.
Ukungezwani komzimba nesikhumba njenge-eczema kuwuphawu oluvamile lokuntuleka kwe-magnesium. Amazinga aphansi e-magnesium enza ukuthi umzimba wakhe i-histamine - ebangela isikhumba esilumayo (ngenxa yokuvuvukala kwemithambo yegazi egcina ivuza uketshezi esikhumbeni nasezicutshini).
Amazinga e-magnesium aphansi nawo anciphisa amazinga amafutha acids esikhumbeni - lokhu kuholela ekwehleni kwesikhumba ukunwebeka kanye nomswakama, ukuvuvukala kanye nokoma kwesikhumba.
I-Magnesium isiza ukulwa nokucindezeleka, okunganciphisa izinduna. Ezinye izinhlobo ze-acne ezingavamile ziye zaxhunyaniswa nokuntuleka kwe-zinc kanye imbewu yekhabe Inothile nge-zinc.
I-Zinc isetshenziselwa ukwelapha izifo ze-herpes simplex kanye nokusheshisa ukuphulukiswa kwesilonda.
yehlisa ijubane ukuguga
Ngokwezifundo, i-magnesium ibambezela ukuguga kwamaselula. I-Zinc idlala indima ekwakhiweni kwamaprotheni, ukuhlukaniswa kwamaseli kanye nokulungiswa kwamangqamuzana - ngakho isiza ukubambezela ukuguga.
Imibhalo Okufanele Uyifunde
