Ngakho-ke, umzimba uyazi kahle ukuthi ubhontshisi wenziwa yini nokuthi yiziphi amajusi okugaya okudingekayo ukuze afane nokufana kwazo. Okungenakusho ngokuphathelene "nabangaphandle", okuyinto enzima kakhulu ukubhekana nayo.
Ipheshana lezinsipho kulula ukugaya futhi kufaka ukudla okhuliwe endaweni yendawo yesimo sezulu. Futhi e-Ukraine, ubhontshisi babedla, babhaka futhi banda, njengoba besho, ngaphansi kweTsar Gorokha. Iqiniso lokuthi ayikho imifino engakwazi ukuziqhenya ngokulondolozwa okunjalo okuhle ikhuluma ngobhontshisi. Uma impilo ye-ikhukhamba engeyona yonyaka-utamatisi egqoke ngekhemikhali imfushane kakhulu, khona-ke ama-legumes nobusika abalahlekelwa yizinto zabo eziwusizo. Amabhontshisi ayasiza empilweni yomzimba, ahlale esinikeza izakhi eziwusizo, akhulise imizwa futhi anikeze icala lokuphila. Ngakho izitsha ezivela kubhontshisi zizuzisa impilo yomzimba - umthombo omuhle kakhulu wamandla, ikakhulukazi ekupheleni kwebusika, lapho abaningi bezwa bephukile, belele futhi bevilapha.
Udokotela Bob
Kubonakala sengathi kungenzeka ukuthi kuleso simo esincane kakhulu futhi esilula, ubhontshisi kuzuzisa impilo yomzimba? Kuvele ukuthi banamaprotheni amaningi (ngesiGreki - "ukubaluleka kokuqala") ukuthi bangakwazi ukuncintisana ngisho nangenyama nenhlanzi. Akuyona into yokuthi ama-peas, ubhontshisi nama-lens abe negama lokubamba "inyama kusuka engadini." Iqukethe amaprotheni, enenani elifaniswa nokudla noma imikhiqizo yobisi. Ngaphezu kwalokho, amaprotheni yemifino amunywe ngumzimba kakhulu kunalesi silwane - kubhontshisi kukhona amakholori ambalwa futhi awekho amafutha agcwele, "okwenza" noma yikuphi, inyama enomzimba kakhulu. Ama-peas, ubhontshisi nama-lenti yindindiso yangempela kubantu abadla imifino, ngoba ngomzimba umzimba uthola zonke izinto ezidingekayo: amavithamini, amaminerali, izakhi ezincane nezincane, kanye namaprotheni aphelele, amafutha, ama-carbohydrate kanye ne-fiber. Ummeli ngamunye wezinambuzane unesici esiyingqayizivele sezinto eziwusizo futhi angathwala isihloko esiziqhenya "sekhemisi esincane."
Ama-peas, isibonelo, aziqhenya inani elikhulu lamavithamini B, B2, B6 no-C, kanye nensimbi, i-potassium, i-phosphorus ne-zinc. Izitsha zama-peas azibi nakakhulu kunoma yimiphi imithi ephulukisiwe yokukhathala, i-anemia, ukuthuthukisa ijubane lezinqubo zokucabanga, ukuqinisa ukuzivikela komzimba nokunciphisa ingozi yokuthuthukisa izifo zenhliziyo.
Kubhontshisi cishe konke esikudingayo impilo enhle: amaprotheni, ama-amino acids, i-carotene, amavithamini C, B, B2, B6, PP, amaningi ama-macro nama-microelements. Kubabhontshisi, ikakhulukazi ama-potassium amaningi (kuze kufike ku-530 mg nge-100 g yemkhiqizo), ngakho-ke kuwusizo ekutheni i-atherosclerosis, ukucindezeleka okukhulu nokuphazamiseka kwenhliziyo.
Amabhontshisi angamazinyo, nakuba ayengaphili kwamaprotheni njengamanye ubhontshisi, kodwa anevithamini A, B, B2, ne-E, i-phosphorus, i-zinc ne-calcium.
Ubhontshisi - umthombo omuhle kakhulu wamavithamini B, C, E namaminerali (ikakhulukazi i-phosphorus neyensimbi), ukuhlinzeka ngomzimba ngamaphrotheni yemifino kanye ne-fiber ehlanganisiwe. Zinciphisa izinga le-cholesterol egazini, ukuvimbela izinkinga ngenhliziyo nemithwalo yegazi. Kuphawula ukuthi phakathi kwabakhileyo eLatin America lapho izitsha ezivela kubhontshisi zidla zonke izinsuku, ischemic isifo senhliziyo singavamile kakhulu.
E-soybean, iningi lamavithamini E, elinamakhemikhali e-antioxidant futhi livikela umzimba emdlalweni. Izitsha ezivela ku-soy ziyanconywa kuqala kokubili kubafazi, emva kokuba konke ku-soybeans phytoestrogens zitholakala. Lezi zinto zinciphisa ingozi yomdlavuza webele ne-osteoporosis, kanye nokunciphisa izimpawu zokuya esikhathini. Kodwa-ke, izondlo ziyalulekwa ukuba zigweme i-soy ye-genetically modified, umthelela wayo emzimbeni kuze kube manje awufundile kancane.
I-lentil isinikezwa ngokungathandeki kancane. Futhi kuyize! Phela, iqukethe amaprotheni amaningi, izitashi, i-fiber enamafutha kanye nama-vithamini. Ukusebenza okulodwa kwalaba ubhontshisi kuzosihlinzeka ngesilinganiso sensimbi nsuku zonke - ukuvimbela kakhulu ukukhulelwa kwegazi! Ama-lentils aqukethe izakhi ezincane ezingavamile njenge-manganese, ithusi, i-selenium ne-zinc - ngenxa yabo, isikhumba siba nesifiso esihle, futhi izinwele ziba zihle futhi zihle.
Princess on ubhontshisi
Futhi manje, izindaba ezinhle kulabo abazama ukunciphisa umzimba abaphumelelanga. Amabhontshisi ayikudla okuhle kwabaphuphayo ukukhipha amakhilogremu engeziwe. U-Montignac, isazi esaziwayo emkhakheni wama-dietetics, uyazisa ngokuzisa ukwethulwa kwezitsha kusuka kubhontshisi, i-peas kanye nezinye izinyosi kwimenyu yansuku zonke. Umfundisi weFrance waveza ukuthi imbangela yokukhuluphala akuyona umthamo wesidlo, kodwa ukukhetha kokudla okungalungile. Wahlukanisa yonke i-carbohydrate ibe yingozi (amabhisikidi, amaswidi, ama-chips, i-ayisikhilimu) kanye nezinhle (ama-porridges okugcwele okusanhlamvu, izitsha zobhontshisi, izithelo).
Ama-carbohydrate amabi asheshe afakwe, ngokunyuka okubukhali, okulandelwa ukunciphisa ushukela wegazi. Umzwelo omfushane we-satiety maduze unikeza indlela ekuhlaselweni kwendlala ye-wolfish, siphinde sigqume ufulawa noma amaswidi - njalo njalo ku-ad infinitum. Ngesikhathi esifanayo, zonke izikhumba noma i-candy ezidliwayo zifakwa ngokushesha okhalweni, ezinqeni nezinye izindawo ezibalulekile. Kuyaphendula ukuthi, ukudla amabhande, sikhula njengemvubelo, kodwa ngesikhathi esifanayo sinomzwa wokulamba nokukhathala njalo. Kodwa ama-carbohydrate amahle, kuwo onke ama-legumes nawo, angena emzimbeni, ahambe ngesigaba eside sokuhlukaniswa. Ukugaya kancane kancane, akubanga ukwanda okweqile kuleshukela legazi futhi kuyisimo esiphezulu samandla. Ngakho-ke, abantu abanesisindo esiningi banesizathu sokuhlala kubhontshisi - akukho mqondo wokulamba, kanti amakhilogremu amaningana ayancibilika phambi kwamehlo ethu. Yiqiniso, ungagqoki izitsha ezivela kubhontshisi kanye nama-peas ngamaqatha amafutha noma uhlanganise nazo izitsha zenyama ngesidlo esisodwa. Phela, asidingi umphumela owehlayo?