Indlela yokulahlekelwa isisindo ebusika? Abesifazane baziphelisa ngokwezidlo futhi abazi ukuthi bangakhipha kanjani amakhilogremu engeziwe. Ubhontshisi - umkhiqizo wokudla owaziwayo, usuqedile izinkulungwane zeminyaka. Cishe kunezinhlobo ezingu-200 zamabhontshisi. Kodwa sisadla cishe 20. Ngaphezu kokudla, ingasetshenziswa emithi. Kuvela ukuthi angasusa amafutha.
Kubhontshisi, cishe cishe wonke ama-microelements adingekayo ukuze umzimba usebenze kahle. Kodwa namhlanje sizocabangela ubhontshisi njengomkhiqizo wokulahlekelwa isisindo. Ukungena emzimbeni, lo mkhiqizo wehlisa ikhalori okuqukethwe kwezinye izitsha.
Yilokho ovule amehlo abanokondla. Bafika esiphethweni sokuthi ubhontshisi kusiza abesifazane ukuthi banciphise isisindo. Ngaphezu kwalokho, umkhiqizo owanelisayo. Manje wonke umuntu angabheka ubhontshisi ukusuka kolunye uhlangothi.
Zonke izinsizakalo zobhontshisi
Ubhontshisi ukudla okunomsoco futhi okunomsoco. Ngakho-ke ngesikhathi sokudla intombazane ngeke ilambile. I-carbohydrate enzima izovuvuka emathunjini futhi ihlehlise ukugaya, idale umuzwa wokuphuza isikhathi eside. Njengengxenye yebhontshisi, kuneprotheni enisiza ukulungisa isisindo.
Ummeleli wezinyosi uqukethe izinto eziwusizo, phakathi kwe-nihorganganic acid, amino acids, amavithamini A, B, E, C, PP kanye namanye ama-microelements. Izakhamuzi zithi lo mkhiqizo uzokusiza ukwehlisa i-cholesterol egazini nokuzinzisa ivolumu ye-glucose.
I-fibre ebhontshisi izosiza ukujwayelekile ukwenza umsebenzi wegciwane lokugaya bese kudala ukuhlanza kusuka ekuqotheni. Futhi i-saponins igwema ukusabalala kwamangqamuzana omdlavuza anezinto eziphilayo.
Ubhontshisi bokulahlekelwa isisindo: yikuphi okumele ukhethe?
Ubhontshisi omhlophe
Umholi phakathi kwamabhontshisi okuqukethwe kwe-microelements ewusizo (ithusi, i-zinc). Iprotheyini ebhontshisi ilula kakhulu ukugaya. I-legumes iqukethe i-tryptophan, i-lysine, i-methionine, i-tyrosine, njll. Ochwepheshe batusa ukusetshenziswa kwalolu hlobo lweembotjhe ze-gastritis, isifo sikashukela, i-rheumatism, i-eczema kanye ne-pancreatitis engapheli. Lona umkhiqizo omuhle wokuzivocavoca. Iqukethe inani elikhulu le-potassium. Ngakho-ke i-belayafasol iyasiza ezifweni zesimiso senhliziyo. Futhi i-calcium ne-magnesium inakekela isimo samathambo namazinyo.
Ubhontshisi obomvu
Ifomu laleli bhontshisi liqukethe izingxenye eziwusizo njenge-thiamine, i-lysine, i-tyrosine, i-tryptophan, i-arginine, i-vithamini C. Inokuqukethwe okuphezulu kwe-iron kanye nama-acids ewusizo. Kunconywa ubhontshisi obunjalo kubantu abanesifo esithathelwanayo se-anemia, lokhu kuyisivikelo esihle futhi uhlobo lwezokwelapha. Ubhontshisi obomvu ngumthombo wobusha kanye nempilo, unezinhlobo eziningi ze-antioxidants zenyama.
Manje kufanele ucabangele okuqukethwe kwekhalori komkhiqizo. Emanzini obomvu owomile 100 g aqukethe amakholori angu-290, kanye ne-fibre ejikeleze u-25 g. Abanye bangalinganisa ukuthi lokhu kuningi kakhulu. Kodwa lokhu akunjalo. Ngakho-ke ubhontshisi buqiniswa phakathi kwabaholi bokudla. I-fiber e-legume inikeza ukuvikelwa ekuthuthukiseni izicubu, isusa amakhemikhali nama-toxins, kanye nokuthuthukisa izinga le-glucose. Izazi zokudla zithi uma udla njalo ubhontshisi, ungabona imiphumela ngokushesha futhi ulahlekelwe isisindo. Kuzosiza ukuthuthukisa ingculazi, ukuthuthukisa isimiso sezinzwa nokusiza ukulwa nesikhumba. Eqinisweni, kuyindawo enkulu yokugcina izinto eziwusizo nemisebenzi. Umphumela walomkhiqizo awunamkhawulo. Ngakho sekuyisikhathi sokucabangela ukuthi sidla ubhontshisi kaningi kangakanani? Mhlawumbe abaningi banqabile amandla ayo futhi yisikhathi sokulungisa lokhu.
Ucwaningo luye lwabonisa ukuthi ubhontshisi bezintambo yiyona ndlela engcono yokudla, ngoba lo mkhiqizo uqukethe inani elincane lama-calories kanye nenani elikhulu kakhulu lezakhi namavithamini. Umkhiqizo ungagcinwa isikhathi eside. Ngakho-ke kuthiwani ukuthi ubhontshisi uyothuthuka, ungakhathazeka.
Manje ungathola izinhlobo ezimbili zobhontshisi obuluhlaza - oluhlaza nokuphuzi. Zombili ziqukethe amavithamini C, B, A kanye no-E, kanye ne-fiber, amaprotheni, i-folic acid nezinye izinto ezibalulekile zomzimba. Iprotheni incane kakhulu kulolu hlobo lwebhontshisi kunabanye. Kodwa lesi silinganiso sinelungelo lokususa ubuthi nezidakamizwa emzimbeni.
Ukuhlunga kuhle ngoba ngesikhathi sokuvuthwa izinto ezivuthiwe azizinzi emhlabathini. Kodwa ngaphambi kokuyisebenzisa, kuyadingeka ukuyishisa. Okuqukethwe kwe-caloric nge-100 g kuphela ngama-khalori angu-25 kuphela. Lokhu cishe izikhathi ezingaphansi kwezingu-4 kunomhlophe. Ngaphezu kokuthi ikhuthaza ukulahlekelwa isisindo, ubhontshisi ubuye ukwazi ukulungisa isizinda semvelo yesifazane, kuthuthukise umsebenzi wezinso nesibindi, kuthinta kahle isimo sezinwele nesikhumba. Kunconywa ukuthi usebenzise ngokumisa esikhathini.
Ubani ongadla ubhontshisi?
Njengoba kwenzeka, akubona bonke abantu abangadla ukudla, kukhona ukuphikisana, ngakho-ke kufanelekile ukuzijwayeza. Mhlawumbe le ndlela yokulahlekelwa isisindo ayihambisani nawe.
Akukhuthazwa ukuba udle ubhontshisi:
- Uma kunezinkinga ngezifo zomuthi wamathumbu.
- Uma umkhiqizo ungenakubekezela.
- Unenkinga ngesistimu yenhliziyo.
Asikhohlwa ukuthi ubhontshisi umkhiqizo owu "mculo" kunalokho. Okusho ukuthi, kwandisa ukwenziwa kwegesi emathunjini. Futhi lokhu kubaluleke kakhulu kumkhawulo lomuntu futhi kuphazamise ngokwengeziwe. Kodwa kukhona imfihlo encane. Uma ugosa ubhontshisi wamanzi abandayo ubusuku, khona-ke le nkinga ingagwenywa.
Ungadli ubhontshisi okheniwe. Iqukethe inani elikhulu likasawoti, futhi lokhu akuyona into ehle uma uzothola isisindo. Usawoti awuvumeli ukususwa kwe-fluid ngokweqile emzimbeni.
Ukudla kwebhontshisi
Namuhla sizocabangela ukudla kwebhontshisi ethandwa kakhulu. Kuhlala amasonto amathathu, lapho kuzobalulekile khona ukuphuza ingilazi ye-decoction yebhontshisi + izithelo zokudla. Kunenye indlela. Ngaphambi kokudla ngakunye, kufanele uphuze u-1/2 womhluzi. Futhi uma udla, udle izithelo ezimbili.
Ukudla kwezinyosi "Nedelka"
- Usuku olungu-1. Ekuseni, uphuze ingilazi yegour kanye nesihlabathi nge-slice fat fat. Ukuze isidlo sasekuseni sesibili isithelo. Isidlo nesidlo sinemifino isaladi kanye nobhontshisi obilisiwe.
- Ngosuku lwesi-2. Isidlo sasekuseni nekwasemini njengosuku lokuqala. Kwasemini, isaladi iklabishi nobhontshisi. Isidlo sinezinhlanzi ezibhaka kanye nobhontshisi.
- Usuku lwesithathu. Isidlo sasekuseni sokuqala nesesibili njengokuvamile. Isidlo - ubhontshisi kanye nesaladi yemifino. Ukuze kudle ukudla, imifino fresh kanye ubhontshisi abilisiwe.
- Usuku lwama-4. Ukusa kuqala kudala ezinsukwini zangaphambilini. Kwasemini, ungadla isaladi lesithelo. Isidlo siqukethe irayisi elibomvu nezinkukhu eziphekwe.
- Usuku lwesi-5. Ukudla kwasekuseni, njengasezinsukwini ezedlule. Isidlo - ubhontshisi ne-isalat neklabishi. Ngesikhathi sokudla, amazambane amabili abilisiwe, ubhontshisi kanye nesaladi yemifino.
- Usuku lwesi-6. Kusasa ukuqala ngendebe yetiyi eluhlaza nesangweji. Ngesibili sasekuseni siphuza i-kefir. Ukudla kusiqukethe ama-cottage ushizi onamafutha, isaladi yemifino. Ukuze sidle, ubhontshisi obilisiwe namajikijolo ambalwa.
- Usuku lwama-7. Ekuseni siphuza i-kefir. Ukudla kwasekuseni kwesibili - amajikijolo. Isidlo sasemini sidliwa ne-ulethisi nobhontshisi. Ukuze sidle, pheka isobho sebhontshisi.
Ngesikhathi sokudla, ungakhohlwa ukuthi udinga ukuphuza ama-2 amalitha amanzi ahlanzekile ngosuku, ngoba umzimba udinga uketshezi. Lokhu kuzosiza ukunqoba ukulinganiselwa kokudla. Ngakho-ke manje vumela intombazane ngayinye inqume indlela yokulahlekelwa isisindo. Kodwa ngobhontshisi kuyoba lula futhi kulula!