Ukuqeqeshwa Kwezempilo
Ukuqeqeshwa Kwezempilo ibandakanya umcebisi kunye nengcali yezempilo exhasa kwaye inceda abantu bafikelele kwimpilo yabo kwaye bazive bebhetele ngokusebenzisa Inkqubo yokutya ehleliweyo kunye nendlela yokuphila ehambelana neemfuno zabo kunye neenjongo zabo.
Ukuqeqeshwa kwezempilo akugxili ekutyeni enye okanye kwindlela yokuphila.
Umqeqeshi oDibeneyo weSondlo uxila ku:
I-Bio-itselfeness ethetha ukuba sonke sahlukile kwaye sahlukile idayethi yokuPhila Iimfuno zeemvakalelo Iimfuno zomzimba
Igxininisa impilo ngaphaya kwepleyiti kunye nokuphila kakuhle ngokutya okusisiseko. Nangona kunjalo, eyona nto iphambili yimbono yokuba kukho iindawo ezichaphazela impilo njengokutya. Oku kuthetha ukuba:
ubudlelwane umsebenzi Yokomoya Umsebenzi wezobugcisa
Zonke zinegalelo kwintlalontle ngokubanzi.
Akukho bungakanani-obunye-zonke iindlela eziya empilweni nasempilweni.
Aba basebenzi basebenza kunye nabaxumi kwaye babafundise ukuba:
Detox imizimba yabo Amafutha emizimba yabo Gcina imizimba yabo
Oku kukhokelela ekubeni umntu abe:
Ukuba banako!
I-Health Coaching inikezela ngeenkonzo kwi iiseshoni zabucala enye-nganye kwaye ukuqeqesha iqela .
by UGqr Alex Jimenez Ukuxutyushwa , Ukuqeqeshwa Kwezempilo
Abantu abajongene neengxaki zempilo, i-UTIs, kunye nemiba yolusu inokuba yinto engapheliyo, zithini iziphumo kunye neenzuzo zokusela ijusi ye-cranberry?
Ijusi yeCranberry
I-Cranberries ngumthombo ophilileyo wezondlo kunye ne-antioxidants. Ijusi ye-Cranberry ngumthombo ocetyiswayo we-vitamin C, kunye neenzuzo ezongezelelweyo zokukhuthaza ukugaya, intliziyo, i-immune, kunye nempilo yesikhumba. Uninzi lwabantu lunokusela ngokukhuselekileyo ijusi ye-cranberry ekutyeni kwabo kungabikho miba, kodwa abasetyhini abakhulelweyo okanye abantu abathatha i-blood thinners, okanye amayeza kufuneka baxoxe ngokongeza i-cranberry ukuthatha kunye nogqirha okanye ingcali kuqala.
Enye ikomityi yejusi ye-cranberry engenaswekile inika i-23.5 milligrams okanye i-26% yexabiso lemihla ngemihla le-vitamin C. (USDA 2018 )
Ukuze ugweme ukusetyenziswa ngokugqithiseleyo kweeshukela ezongezelelweyo kunye nokwandisa izibonelelo, kucetyiswa ukuba uphuze ijusi ye-cranberry engenasweet.
YeMpilo yeNtloko
Amaqunube anee-antioxidant compounds/polyphenols
Uphononongo lufumanise ukuba ukusela ijusi yecranberry yayanyaniswa nokonyuka kwebhaktheriya enenzuzo yamathumbu kwaye yehla ukuqothulwa .
Uphuculo lweempawu ezivuthayo nazo zabonwa.(Chicas MC, et al., 2022 )
Heart Health
Uphando oluxhaswa ngemali yinkampani yejusi ye-cranberry lufumene abathathi-nxaxheba abatya ijusi ye-cranberry kabini yonke imihla babenamanqanaba asezantsi engozi yesifo sentliziyo, isifo sohlangothi, kunye nesifo seswekile kunabo bafumana i-placebo. (USDA 2016 )
Uphononongo olucwangcisiweyo kunye nohlalutyo lwe-meta lufumene ukuba ukuxhaswa kwe-cranberry kunokuphucula ubunzima bomzimba kunye namanqanaba oxinzelelo lwegazi.
I-Cranberries inokunceda ekuphuculeni i-high-density lipoprotein (HDL) i-cholesterol-ethathwa njenge-cholesterol "elungileyo" - kubantu abadala abancinci.
Uphononongo olongezelelweyo luyafuneka ukuqinisekisa ezi ziphumo. (IPourmasoumi M, et al., 2019 )
Impilo yomzimba
Ijusi ye-Cranberry iqukethe i-vitamin C, ebalulekileyo ekusebenzeni kwe-immune system.
Uphando lubonisa ukuba ukusetyenziswa kwe-vitamin C ngokwaneleyo kunokukhokelela ekunciphiseni ukhuseleko kunye nomngcipheko okhulayo wosulelo. (Carr A, Maggini S, 2017 )
Impilo Yesikhumba
Ngombulelo kumxholo wayo ophezulu wokulwa ne-antioxidant, ijusi ye-cranberry inokunceda ukukhusela ulusu lwakho kumonakalo obangelwa ziiradicals zasimahla ezinegalelo ekugugeni kwangaphambi kwexesha.
I-vitamin C kwijusi ye-cranberry nayo iyadingeka kwimveliso ye-collagen.
I-Collagen luhlobo lweprotheyini enika amandla, ukunwebeka, kunye nenkxaso yesakhiwo eluswini, inceda ukuyigcina yomelele kwaye igudile.(Pullar JM, et al., 2017 )
UThintelo loSulelo
Uphononongo lwafumanisa ukuba amacandelo cranberry eyaziwa ngokuba proanthocyanidins
I-Cranberries isebenze iinkqubo ze-antibacterial ezinokuthi zithintele ibhaktheriya ekubopheni kunye, ukunciphisa i-periodontitis / isifo se-gum kunye nokwakhiwa kwe-plaque yamazinyo. (UChen H, et al., 2022 )
UThintelo lweSifo sokuChama
I-Cranberries idlule kwizifundo ezininzi zonyango lwasekhaya lwe-UTIs.
Kukholelwa ukuba i-chemical compounds/proanthocyanidins inokunceda ukukhusela iibhaktheriya ezithile ukuba zinganamatheli kumgca wendlela yomchamo, ngaloo ndlela inciphisa umngcipheko we-UTIs. (Das S. 2020 )
Uphononongo lufumene iimveliso ze-cranberry ngendlela yejusi okanye iipilisi zinokuthoba umngcipheko we-UTIs kumaqela asemngciphekweni malunga ne-30%.
Amaqela asemngciphekweni abandakanya abo bane-UTIs ephindaphindiweyo, abafazi abakhulelweyo, abantu abadala abadala, kunye nabantu abane-catheter yokuhlala engapheliyo (izixhobo ezisetyenziselwa ukukhutshwa kwexesha elifutshane le-bladder) kunye ne-neurogenic bladder (iimeko apho abantu bengenakho ukulawula isinyi ngenxa yeengxaki zengqondo. umqolo, okanye umnqonqo). (U-Xia J Yue, et al., 2021 )
Isixa semihla ngemihla
Akukho sindululo sisemthethweni malunga nesixa esifanelekileyo sejusi umntu afanele ayitye ngezibonelelo zempilo. Uninzi lwezifundo ezivavanya izibonelelo zisebenzise iimali ukusuka kwi-8 ukuya kwi-16 ounces, okanye malunga ne-1 ukuya kwi-2 indebe ngosuku. (Iziko leCranberry ) Nangona kunjalo, ijusi ye-cranberry enezixa ezininzi zeswekile eyongezelelweyo inokufaka isandla ekwandeni kweekhalori, ezikhokelela ekuzuzeni ubunzima kunye nezinye iinkxalabo zempilo. Ngoko ke, kubalulekile ukufunda ileyibhile yemveliso kwaye ujonge ecocekileyo, i-100% yejusi ye-cranberry.
Ukuba ijusi ecocekileyo i-tart kakhulu, yihlambulule ngomkhenkce okanye amanzi.
Gwema i-cranberry cocktails ehlala ixutywe kunye nezinye iijusi, ezifana nejusi yomdiliya okanye i-apula, kwaye iqulethe ishukela eyongeziweyo enokunciphisa izibonelelo.
imizekelo yeswekile ezongeziweyo eziqhelekileyo zibandakanya: (Amaziko oLawulo lweZifo kunye noThintelo luka-2022 )Incindi yeziqhamo
Ubusi
Molasses
iswekile emdaka
Iswekile yomhlanga
Iswekile eluhlaza
Ijusi yemoba
isiraphu yombona
Isiraphu yengqolowa ephezulu
imaple syrup
Isiraphu yeMalt
I-dextrose, i-fructose, i-glucose, i-maltose, i-sucrose, i-lactose
UkuKhetha okuNgcono kwiMpilo eNgcono
VIDEO
Ucaphulo
Carr A, Maggini S. Vitamin C, kunye nokusebenza komzimba. Izondlo. 2017;9(11):1211. doi: 10.3390 / nu9111211
Amacandelo okuLawula nokuKhuselwa kwezifo. Yazi imida yakho yeeswekile ezongeziweyo .
I-Chicas MC, i-Talcott S, i-Talcott S, i-Sirven M. Umphumo we-cranberry juice supplementation kwi-gut microbiome kunye namanqaku okuvuvukala: isifundo esilawulwa ngokungahleliwe, esisiyimfama esiphindwe kabini, esilawulwa yi-placebo kubantu abakhulu kakhulu. Curr Dev Nutr. 2022;6(iSibonelelo 1):272. doi:10.1093/cdn/nzac053.013
U-Chen H, u-Wang W, u-Yu S, u-Wang H, u-Tian Z, u-Zhu S. Procyanidins kunye namandla abo okunyanga izifo zomlomo. Iimolekyuli. 2022;27(9):2932. doi:10.3390/molecules27092932
Iziko leCranberry. Ingakanani i-cranberry juice endifanele ndiyisele ngosuku ?
I-Das S. Unyango lwendalo lwe-urinary tract infections-uphononongo. Futur J Pharm Sci. 2020;6(1):64. doi:10.1186/s43094-020-00086-2
Pham-Huy, LA, He, H., & Pham-Huy, C. (2008). I-radicals yamahhala, i-antioxidants kwizifo kunye nempilo. Ijenali yamazwe ngamazwe yenzululwazi yebhayoloji : IJBS, 4(2), 89-96.
I-Pourmasoumi M, Hadi A, Najafgholizadeh A, Joukar F, Mansour-Ghanaei F. Imiphumo ye-cranberry kwimiba yengozi ye-cardiovascular metabolic risk: Uphononongo olucwangcisiweyo kunye nohlalutyo lwe-meta. Isondlo seklinikhi. 2020;39(3):774-788. doi:10.1016/j.clnu.2019.04.003
Pullar JM, Carr AC, Vissers MCM. Iindima zevithamin C kwimpilo yolusu. Izondlo. 2017;9(8):866. doi: 10.3390 / nu9080866
USDA. Ijusi ye-Cranberry, engenaswiti .
USDA. Ijusi yeCranberry inokunyusa impilo yentliziyo .
Xia J Yue, Yang C, Xu D Feng, Xia H, Yang L Gang, Sun G ju. Ukusetyenziswa kwe-cranberry njengonyango lwe-adjuvant losulelo lwe-urinary tract kubantu abathintekayo: uphononongo olucwangcisiweyo kunye nohlalutyo lwe-meta kunye nohlalutyo lovavanyo olulandelelanayo. I-PLoS enye. 2021;16(9):e0256992. I-doi: 10.1371 / journal.pone.0256992
by UGqr Alex Jimenez Ukuqeqeshwa Kwezempilo , isondlo
Ngokuqhushumba kobushushu behlobo, abanye abantu banokufumana iingxaki zempilo yokwetyisa. Ubudlelwane phakathi kweqondo lokushisa ngaphandle kunye nobushushu emzimbeni buguqulela kwinkqubo yokugaya. Njengoko ubushushu bunyuka, bunokwenza inkqubo yokwetyisa ithobe isantya kwaye ibe buthathaka uzive udumbile, unesicaphucaphu, kwaye udiniwe. Ulungelelwaniso lomzimba lusenokubonakala lungasebenzi ngenxa yokuba umzimba wehlisa ubushushu bangaphakathi ukuze uzikhusele. Umntu ngamnye kufuneka alumke angazithwalisi ngokutya okungafanelekanga. Enye indlela yokuphepha iingxaki kunye nokugcina ukwetyisa kusebenza ngokutyibilikayo kukutya okulula, ukutya ukutya okuncinci kwisidlo ngasinye, nokutya ukutya okucoleka lula. Ukwenza oku kuya kuvumela umzimba ukuba uzive upholile, kwaye ugcine uphaphile kunye namandla kulo lonke usuku olushushu.
Ukutya okugaywa lula
Imiba yempilo enxulumene nobushushu inokubandakanya:
Ukuphelelwa kwesidlo
Ukuguquka
Ukwakhiwa kweAcid
Intlungu zesisu
Ukutyunjwa
IGastroenteritis Uhudo
I-irritable bowel syndrome (IBS)
emzimbeni
Ukudinwa kobushushu
Stroke
Injongo asikokuyeka ukutya kodwa kukutya ukutya okuqhelekileyo, okuncinci nokutyekayo ngokulula. Ukutya okuphantsi kwefayibha kudla ngokuba lula ukwetyiswa kwaye kunokunceda umzimba uzive ngcono.
IRic White
Irayisi emhlophe iphantsi kwamafutha kunye nefayibha, iyenza ibe lula esiswini kwaye kulula ukuyicola.
Ayidibanisi nayo nayiphi na imiba yesisu kwaye ithathwa njenge isitashi esikhuselekileyo
Ukuze wetyise irayisi ngokulula ngakumbi, yitye yodwa okanye uyidibanise nokutya okunamafutha aphantsi.
Ukutya okuthile okunamafutha amaninzi, njengeoyile yemifuno, kunokuthatha ixesha elide ukwetyiswa kwaye kunokubangela ukungakhululeki.
I-1/2 indebe yerayisi ephekiweyo emhlophe: 210 calories
Iiprotheni ezingama-4g
0g amafutha
49g iicarbohydrates
1g ifayibha
iibhanana
Iibhanana ezivuthiweyo sisiqhamo esityekayo ngokulula esiqulethe kuphela isixa esiphakathi sefiber.
Ziyayanyaniswa nokuphuculwa kokuqunjelwa kunye nesifo sohudo,
Abantu abanemiba eyahlukeneyo yokwetyisa banokufumana isiqabu xa befaka iibhanana kwizidlo zabo.
Ukupheka iibhanana kuzenza kube lula ukucoleka njengoko kwenza izondlo ezithile zifunxe lula.
Qinisekisa ukuba iibhanana zivuthwe ngokwaneleyo.
Iibhanana ezingekavuthwa kunokuba nzima kakhulu ukwetyisa.
Ibhanana enye ephakathi ekrwada/evuthiweyo: 105 calories
Iiprotheni ezingama-1.3g
0.4g amafutha
27g iicarbohydrates
3g ifayibha
I-Applesauce
Nangona yenziwe ngama-apile, i-appleauce iphantsi kwi-fiber kunye nomthombo omkhulu we-vitamin C.
Iziqhamo eziphekiweyo, ezinkonkxiweyo, okanye ezicutshungulweyo zithande ukuba ngaphantsi kwifiber kwaye kulula ukugaywa.
I-Applesauce iyacetyiswa ukuthomalalisa izigulo ezinxulumene nesisu ezifana nokuqunjelwa, urhudo, kunye gastroparesis
I-4-ounce yokuphakelwa kwe-appleauce: 90 calories
Iiprotheni ezingama-0g
0g amafutha
22g iicarbohydrates
2g ifayibha
Isonka esimhlophe
Isonka esimhlophe esilula sisezantsi kwifayibha kwaye kulula ukwetyiswa kunesonka esenziwe ngesonka sengqolowa.
Ihlala iqiniswa ngezondlo ezibandakanya i-folic acid, iivithamini B, i-vitamin D3, kunye nokunye.
Zama i-toast elula kwisidlo sakusasa
ukusebenzisa ukuzaliswa kwamafutha aphantsi kwisandwich etyiwa lula ngesidlo sasemini okanye isidlo sangokuhlwa.
Izilayi ezi-2 zezonka ezimhlophe: 150 calories
Iiprotheni ezingama-4g
28g iicarbohydrates
2g amafutha
1g ifayibha
Inkukhu kunye neTurkey
Iiprotheyini ezibhityileyo ezinamafutha aphantsi njengebele lenkukhu kunye neturkey kulula ukwetyisa.
Abantu abanengxaki yokwetyisa bayacetyiswa ukuba batye iprotheyini ebhityileyo ngaphezulu kwenyama ebomvu etyebileyo.
I-3-ounce yokuphakelwa kwebele lenkukhu elingenalusu, elingenamathambo: 128 calories
Iiprotheni ezingama-26g
2.7g amafutha
0g iicarbohydrates
0g ifayibha
Iipatata ezinomsoco
Iitapile eziphekiweyo ze zonke iintlobo yimizekelo yokugaywa lula ukutya .
Iitapile eziswiti zithambile kwindlela yokugaya ngenxa yokuba zininzi ifayibha ezinganyibilikiyo, ezikhawulezisa ukugaywa kwaye zonyuse rhoqo.
Ukwenza iifatata zibe lula ukugaywa, susa izikhumba kwaye udibanise ngaphakathi.
Ukususa ulusu kunciphisa isiqulatho sefiber, kwaye ukusidibanisa kwenza kube lula ukwetyisa.
Ibhatata e-1 ephakathi iphekwe yaxotyulwa: 135 calories
Iiprotheni ezingama-3g
0.2g amafutha
31g iicarbohydrates
5g ifayibha
Ezinye izindululo ezinokunceda ukukhuthaza ukwetyisa ziquka ukusela amanzi amaninzi, ukulala kakhulu, ukunciphisa amanqanaba oxinzelelo, kunye nokwenza umthambo.
Ukutya Okuphilisayo
VIDEO
Ucaphulo
Howard, uSally, kunye noGeetanjali Krishna. "Indlela imozulu eshushu ebulala ngayo: ukunyuka kweengozi zempilo yoluntu zobushushu obugqithisileyo." BMJ (uphando lwezonyango) vol. 378 o1741. 14 Jul. 2022, doi:10.1136/bmj.o1741
Kong, Fanbin, et al. "Utshintsho olubonakalayo kwirayisi emhlophe kunye nemdaka ngexesha lokugaywa kwesisu." Ijenali yenzululwazi yokutya vol. 76,6 (2011): E450-7. doi:10.1111/j.1750-3841.2011.02271.x
Nguyen, Hoang Chinh et al. "Ii-Bioactive Compounds, Antioxidants, kunye neeNzuzo zeMpilo zamagqabi ePotato aswiti." Iimolekyuli (Basel, Switzerland) vol. 26,7 1820. 24 Mar. 2021, doi: 10.3390 / iimolekyuli26071820
Remes-Troche, uJosé María. "Kushushu kakhulu" okanye "kubanda kakhulu": iziphumo zobushushu bokutya ekusebenzeni kwesisu. Izifo zokwetyisa kunye nenzululwazi vol. 58,9 (2013): 2439-40. doi:10.1007/s10620-013-2789-4
USalfi, uSalvatore F, noKaryn Holt. "Indima yeprobiotics kulawulo lohudo." Inkqubo yokonga egcweleyo vol. 26,3 (2012): 142-9. doi:10.1097/HNP.0b013e31824ef5a3
Singh, Balwinder, et al. "Iikhompawundi zeBioactive kwibhanana kunye nezibonelelo zempilo ezinxulumene nazo - Uphononongo." I-Chemistry yokutya vol. 206 (2016): 1-11. doi:10.1016/j.foodchem.2016.03.033
by UGqr Alex Jimenez Ukuqeqeshwa Kwezempilo , isondlo
Isandwich eqhelekileyo evela ekhaya ibandakanya isonka - isilayi esinye esityebileyo sengqolowa, enye okanye ezimbini iicondiments ezithandwayo, inyama yesidlo sasemini, iletisi, itumato, kunye neepickles. Ukupakisha isidlo sasemini esenziwe ekhaya ukuya emsebenzini okanye esikolweni yenye yeendlela ezilula zokunciphisa nokugcina ubunzima. Ukwenza isangweji kuthetha izithako, iikhalori, kunye nesondlo kunokulawulwa. Nangona kunjalo, Isandwich esempilweni inokudlula ngokulula iikhalori ukuba awulumkanga . Ukhetho lwesonka kunye ne-condiments njenge-mayonnaise, ukunxiba, kunye noshizi kunokutshintsha isondlo sesandwich kunye nokwandisa iikhalori, amafutha kunye nesodium. Iikhalori zinokunqunyulwa ngolwazi lwesondlo esilumkileyo kunye neengcebiso ezimbalwa.
Iinyaniso zeSandwich Nutrition kunye neeNzuzo zeMpilo
Iikhalori zeSandwich kunye neSondlo
USDA ulwazi lwesondlo kwisangweji enye kunye neham, itshizi, kunye nemayonnaise ilingana ne-155 grams.
Iikhalori ezipheleleyo 361
Amafutha 16.7 amagremu
Isodium 1320 milligrams
IiCarbohydrate 32.5 iigrem
Ifayibha 2.3 grams
Ishukela 5.1 gram
Iiprotheni i-19.3 gram
balithandayo
Iikhalori zinokuhluka ngokusekelwe kwi isonka , ukuzaliswa, kunye nokusabalalisa okusetyenziselwa ukwenza kunye nokuba imifuno yongezwa.
Ipeanut butter
Iikhalori 200 - 300.
Ibhotolo yamandongomane kwisonka esimhlophe.
Ukutya okukodwa kwebhotolo yamandongomane ngamacephe amabini.
Ibhotolo yamandongomane kunye neJeli
Iikhalori 350 - 500.
Kuxhomekeke ekubeni ingakanani ibhotolo yamandongomane esetyenziswayo kunye nohlobo lwe ijeli okanye jam .
Nutella
Iikhalori 300 - 500.
I-2-tablespoon ekhonzayo yi-200 calories.
Isandwich yaseTurkey
Iikhalori 160 - 500.
Kuxhomekeke kubungakanani benyama eyongeziweyo kunye nokukhetha kwe-condiment.
iham
Iikhalori ezingaphantsi kwama-200.
Oku ngaphandle kwetshizi.
Ngebhotela kwisonka sesiFrentshi, inokuba yi-400 calories okanye ngaphezulu.
Isaladi yenkukhu
Iikhalori 400 - 600 okanye ngaphezulu.
Isaladi yeqanda
Iikhalori ze-350 zokuzaliswa kwemayonnaise, kunye ne-150 yesonka.
Iqanda kunye netshizi
Iikhalori 250 -400 okanye ngaphezulu.
Ukuba yenziwe kwibhiskithi okanye i-croissant.
Indlela engaphantsi
230 ukuya phantse 1000 calories.
Sika iiCalories
Ngohlengahlengiso olumbalwa kunye nokutshintsha okunempilo, isandwich enesondlo kunye nenempilo ephantsi kweekhalori kodwa igcwele incasa inokwenziwa.
Isonka esineCalori ephantsi
Isonka esityebileyo, esine-crusty, i-bagels, i-baguettes, i-croissants, kunye ne-hearty rolls zinokuqulatha amafutha kunye neekhalori.
Endaweni yoko, khetha ukutya okuziinkozo okupheleleyo okanye enye yesonka kunye neenzuzo ezongezelelweyo zezondlo ezifana namafutha asempilweni okanye ifayibha.
Cinga ngesonka esinobuso obuvulekileyo kunye nokugcina isahlulo kwisilayi esinye.
Yenza isangweji ngaphandle kwesonka kwaye usonge ukuzaliswa ilethasi okanye enye indawo yesonka.
Ukuzaliswa kweLeaner
Emva kokuba isonka esinempilo sikhethiwe, yakha isangweji malunga nenyama okanye ukuzaliswa ngaphandle kwenyama. Yenza uyilo kwaye uzame ukhetho olwahlukileyo ukuze ufumane iincasa ezintsha. Funda iilebhile zenyama okanye zentlanzi ezisasazekileyo ezivakala zisempilweni. Iimpawu ezininzi zinokuqulatha iiprotheyini kunye nezondlo ezinenzuzo, kodwa ukuzaliswa kudla ngokudibaniswa nezinye izithako eziphezulu kwiikhalori. Zama ukwenzela:
Deli ham inqunyulwe ebhityileyo.
I-Deli turkey inqunyulwe encinci.
I-Deli yosa inyama yenkomo inqunyulwe.
Deli-style rotisserie yenkukhu ibele lisikwe elibhityileyo.
Njonga i inyama ephantsi-sodium .
I-eggplant eyosiweyo.
I-portobello mushroom eyosiweyo.
Imifuno etyebileyo ngezondlo
Pakisha i-sandwich kunye ne-toppings yendalo njengemifuno. Yenza umgomo wokuba ubuncinane ube nemifuno ephindwe kabini kwisandwich nganye. Imifuno enomsoco yongeza incasa kunye ne-crunch kwi sandwich .
I-lettuce ye-Iceberg, isipinatshi, i-lettuce yaseRoma, okanye imifuno.
Ikhaphetshu eqwetyiweyo.
Itumato.
Iitumato ezomisiwe ngelanga.
Netyhukhamba.
Ipepile yeJalapeno.
Ipepile yebhanana.
Iipepile eziluhlaza.
I-anyanisi ecacileyo okanye eyosiweyo.
Amagqabi eBasil.
Iimbotyi zihluma.
IiCondiments ezineCalori ephantsi
Ukusasazeka kuthatha indawo encinci kwisandwich kodwa inokuqulatha amanqatha amaninzi . Iicondiments kufuneka zisetyenziswe ngokuphakathi.
I-oyile ye-olivu
ibhotolo
Eyoli tahini IPesto
Ukunxiba isaladi
jeli
Iponyoponyo
Guacamole
Umnquma tapenade
Isoso se-Barbecue
Yolisa
isoso
Lwesinaphi seDijon
Imastadi emthubi
Xa uqala, ukusika iikhalori zesandwich kunokubonakala kunzima kwaye kungaziwa. Gcwalisa isikhenkcezisi ngokhetho oluninzi olusempilweni, yenza ubuchule, kwaye ubone into oza nayo, njengoko ukwenza isidlo esimnandi kumnandi xa sele ufumene ukuxhoma kuso.
Umzimba ngokuLingana, ukomelela, kunye nesondlo
VIDEO
Ucaphulo
Ewe, R et al." Ukusetyenziswa kweSandwich malunga nokutya kwemihla ngemihla kunye nomgangatho wokutya phakathi kwabantu abadala base-US, ngo-2003-2012 ″ Impilo yoLuntu vol. 140 (2016): 206-212. doi:10.1016/j.puhe.2016.06.008
Sebastian, uRhonda S., kunye nabanye. Ukusetyenziswa kweSandwich ngabantu abadala e-US Yintoni esiyidlayo eMelika, NHANES 2009-2012″ FSRG Dietary Data Briefs, iSebe lezoLimo laseUnited States (USDA), ngoDisemba 2015.
ISebe lezoLimo lase-US, iNkonzo yoPhando lwezoLimo. FoodData Central. [Irekhodi leMbali]: IHam kunye nesonka samasi.
ISebe lezoLimo lase-US, iNkonzo yoPhando lwezoLimo. FoodData Central [Irekhodi yeMbali]. Isonka Sengqolowa Epheleleyo.
Zhao Z, Feng Q, Yin Z, et al. Ukusetyenziswa kwenyama ebomvu kunye nokucutshungulwa kunye nomngcipheko womhlaza we-colorectal: uphononongo olucwangcisiweyo kunye nohlalutyo lwemeta. Oncotarget. 2017;8(47):83306-83314. doi:10.18632/oncotarget.20667
by UGqr Alex Jimenez Ukuxutyushwa , Ukuqeqeshwa Kwezempilo
Nangona ityuwa iyanelisa kwinkalakahla kwaye iyimfuneko ukuze uphile, xa umzimba unqwenela ityuwa, inokuba luphawu lwemeko yezempilo. Umzimba ufuna isodiyam, kodwa ukutya okuninzi kuqulathe ngaphezu koko kufunwa ngumzimba. Uninzi lwabantu oluthathayo lwesodium luvela ekutyeni okupakishweyo, ipizza, iibhega kunye neesuphu. Umzimba unqwenela ukutya okunetyuwa ngezizathu ezahlukeneyo, zihlala zihambelana nokungalingani kwesodium. Ukunceda ukunqanda iminqweno kunye nokunciphisa ukusetyenziswa, bandakanya imixube yesinongo, iziqholo, kunye nemifuno kwisicwangciso sesondlo. Ukulimala kweChiropractic yezoNyango kunye neKlinikhi yezoNyango eSebenzayo inokubonelela ngeengcebiso zokutya kweengcali kunye noqeqesho lwezempilo ukuphuhlisa isicwangciso sesondlo somntu.
Xa Umzimba Unqwenela Ityuwa
Ngokutsho Umbutho wentliziyo waseMelika:
Umzimba udinga i-500 milligrams (mg) yesodium imihla ngemihla ukuze usebenze ngokufanelekileyo.
Oko kungaphantsi kwesinye kwisine setisipuni (tsp).
Kodwa ngenxa yokuba abantu abaninzi bathatha malunga ne-3,400 mg yonke imihla, i-American Heart Association incoma ukuba abantu abadala banciphise ukusetyenziswa kwe-1,500-2,300 mg yetyuwa yonke imihla.
Abantu abanqwenela ityuwa kaninzi akufuneki bangayihoyi le nto njengoko iinkanuko zinokubonisa imeko yempilo.
Kuyacetyiswa ukuba ufune iingcebiso zomboneleli wezempilo ukuvavanya isondlo kunye nendlela yokuphila.
Izizathu
emzimbeni
Ukufuna ityuwa kunokuthetha ukuba umzimba ufuna i-hydration. Ukunqongophala kwesodium kubangela iinkqubo ezivelisa inkanuko yesodium, kwaye umzimba uziva unomvuzo emva kokutya ukutya okunetyuwa. Abantu abazifumana bephelelwe ngamanzi emzimbeni kaninzi kufuneka bacinge ngokulandela ezi ngcebiso ukugcina ukugcwala komzimba okunempilo:
Phatha ibhotile yamanzi imini yonke, phuza rhoqo, kwaye uzame ukuphinda uzalise kabini nangaphezulu.
Yongeza iziqhamo okanye imifuno entsha emanzini ukwenzela incasa.
Mkhenkce iibhotile zamanzi ukuze abe namanzi abandayo afumaneka lula.
Cela amanzi ecaleni kwezinye iziselo xa usitya.
Ukungalingani kwe-Electrolyte
Xa i-electrolytes iphelile balance , umzimba unokunqwenela ukutya okunetyuwa.
Electrolytes ziminerali emzimbeni kunye nentlawulo yombane.
I-Electrolytes isegazini, umchamo, kunye nezicubu, kwaye amanqanaba anokuthi aqhube okanye ahle.
Oku kwenzeka xa i ubungakanani bamanzi athathiweyo alilingani nemali elahlekileyo ngenxa yokubila kakhulu, ukugula, kunye/okanye ukuchama rhoqo.
I-Electrolyte ibalulekile kuba:
Banceda ukulungelelanisa ukulingana kwamanzi omzimba kunye namanqanaba e-pH
Hambisa izondlo kunye nenkunkuma ngaphakathi nangaphandle kweeseli
Qinisekisa ukuba imithambo-luvo, izihlunu kunye nengqondo zisebenza ngokufanelekileyo.
istres
Ukuziphatha kokutya kunokuphazamiseka ngokukhawuleza xa ufumana iimeko ezixinzelelekileyo.
Umzimba ocinezelekileyo unokuziva ngcono emva kokutya ukutya okuqhelileyo, ngakumbi kubantu abatya kakhulu ukutya okunetyuwa xa izinto ziqhelekile, kwaye akukho xinzelelo.
Boredom
Ukutya ngenxa ye ukunyamezela yindlela yokutya ngokweemvakalelo efana nokutya ngoxinzelelo.
Le mpendulo kwiimvakalelo ezimbi inokwenzeka nakubani na.
Abantu bayacetyiswa ukuba basebenze ngeengcinga zabo ezingalunganga ngezicwangciso zokunciphisa uxinzelelo ezibandakanya:
Ukutya ngengqondo.
Ukuzivocavoca.
Ukucamngca.
Ukuchitha ixesha ngaphakathi izithuba eziluhlaza njengegadi, ipaki, njl.
Undwendwelo nabahlobo kunye nosapho.
Ngaphambi kokuya exesheni
Ukukhulelwa
Ukuhlangabezana neentlobo ezahlukeneyo zeminqweno ngexesha lokukhulelwa kwahlukile kubo bonke abafazi okwenzeka ngokwemvelo.
Nangona kunjalo, ukunqwenela ukutya okunetyuwa kudla ngokuvela kumanqanaba okugqibela okukhulelwa.
Isifo sika-Addison
Isifo iAddison kuxa i amadlala adrenal musa ukuvelisa ngokwaneleyo ihomoni ethile, njenge-cortisol / ihomoni yoxinzelelo.Abantu abanale meko banokucetyiswa ukuba batye ukutya okunesodium ephezulu.
Ingcali yezempilo yezondlo inokucebisa ukuba yeyiphi imithombo yesodium kunye nokuba ingakanani isodium eyona ilungileyo.
Thintela Ukukhanukela kweTyuwa
Abantu ngabanye bangathatha indawo yesodium kunye neendawo ezingenatyuwa ezingenakunceda ukugcina incasa. Ukhetho lubandakanya oku kulandelayo:
Citrus
Ukusebenzisa ijusi entsha yesitrasi kunokukhanyisa izitya ngeasidi.
Xa isitya sincasa, iasidi encinci evela kwijusi yelamuni inokunceda ukwenza ukutya kube nencasa ngakumbi.
iviniga
Iviniga inokukhanyisa i-flavour yokutya ngenxa ye-acidic content kwaye isebenze njengento ebambeleyo.
Iindidi zeviniga ziquka i-champagne, iwayini yerayisi, okanye i-balsamic emhlophe.
IIrbs
Akukho-Tyuwa yoNyango
Imixube yesinongo engenatyiwa zithengiswa kwi-intanethi nakwiivenkile zegrosari.Abantu ngabanye banokwenza umxube ongenatyuwa wokusebenzisa ikumin, umgubo wegalikhi, umgubo wetswele, ipaprika, kunye nepepile yecayenne.
Garlic
Esikhundleni setiyipuni enye yetyuwa ye-iodized, i-teaspoon enye yegalikhi entsha inokuphelisa ukuya kuthi ga kwi-2,360 mg yesodium kwaye inika incasa ebukhali.
Nciphisa Ukusetyenziswa kweTyuwa
I-US Food and Drug Administration ithi ukunciphisa inani le-sodium kunokuhamba kancinci iminqweno ephantsi . Ukuthatha la manyathelo kunokunceda:
Nciphisa ukusetyenziswa kokutya okupakishweyo, ngakumbi ezo zinegama elikhawulezayo egameni. Ezi zihlala ziqulethe isixa esibalulekileyo sesodium.
Ukuba kunokwenzeka, lungiselela isidlo sasemini oza kusisa emsebenzini okanye esikolweni.
Funda iilebhile zesondlo ukuqinisekisa ukuba iimveliso ziqulethe ubuncinane ngaphantsi kwe-2,300 milligrams ye-sodium.
Ncamathela kwimifuno emitsha, ekhenkcezisiweyo engenasinongo esongeziweyo okanye imifuno enkonkxiweyo engenatyiwa.
Ukwahlula izidlo xa usitya ngaphandle okanye usike isidlo sibe sisiqingatha kwaye uthathe okuseleyo ekhaya ukunqanda izixa eziphezulu zesodium kwindawo yokutyela.
Ungasebenzisi nanye okanye i-low-sodium isaladi yokunxiba okanye uyibeke ecaleni.
Ukufunda malunga noTya endaweni yokutya
VIDEO
Ucaphulo
Bell, Victoria, et al. "Impilo enye, ukutya okuvundisiweyo, kunye neGut Microbiota." Ukutya (Basel, Switzerland) vol. 7,12 195. 3 Dec. 2018, doi: 10.3390 / ukutya7120195
Husebye, Eystein S et al. "Ukungaphumeleli kwe-Adrenal." Lancet (eLondon, eNgilani) vol. 397,10274 (2021): 613-629. doi:10.1016/S0140-6736(21)00136-7
Morris, uMichael J et al. "Ukufuna ityuwa: i-psychobiology ye-pathogenic sodium intake." IPhysiology kunye nokuziphatha vol. 94,5 (2008): 709-21. doi:10.1016/j.physbeh.2008.04.008
Orloff, uNatalia C, kunye noJulia M Hormes. “Iikhilimu kunye ne-ayisikrimu! Iminqweno yokutya ekukhulelweni: iingcamango, ubungqina bokuqala, kunye nemikhombandlela yophando lwexesha elizayo. " Frontiers in psychology vol. 5 1076. 23 Septemba 2014, doi:10.3389/fpsyg.2014.01076
Souza, Luciana Bronzi de et al. “Ngaba Ukutya Okutyiwayo Neminqweno Yokutya Kuyatshintsha Ngexesha Lokuya Exesheni Kwamabhinqa Aselula? Ngaba iingestão de alimentos e os desejos por comida mudam durante o iclo menstrual das mulheres jovens? Revista brasileira de ginecologia e obstetricia : revista da Federacao Brasileira das Sociedades de Ginecologia e Obstetricia vol. 40,11 (2018): 686-692. doi:10.1055/s-0038-1675831
by UGqr Alex Jimenez Ukuqeqeshwa Kwezempilo , isondlo
Isonka esilungileyo sinokuba kukutya okusempilweni kakhulu. Ukutya okuthe kratya okuziinkozo kunxulunyaniswa nobunzima obuphantsi kunye nokunciphisa iingxaki zempilo, isifo sentliziyo, kunye nomngcipheko womhlaza. Ukugcina isonka ngokutya okunempilo kuqala ngokukhetha iintlobo ngezondlo ezilungileyo. Iindidi ezithile ziphezulu ngokwendalo kwifiber, iivithamini, kunye neeminerali. Ezinye zenziwe ngeenkozo ezicolisisiweyo ezinevithamini kunye neeminerali ezongeziweyo. Iingcali zezondlo zivavanya izonka ezinempilo ezisekelwe kwizibonelelo zempilo eziphandiweyo kunye nefiber, iprotheni, umxholo we-micronutrient, kunye neekhalori ezipheleleyo.
Izonka ezisempilweni
100% Ingqolowa Epheleleyo
I-100% yesonka sengqolowa siqulethe i-fiber eninzi kunye nezondlo kwaye yenye yeentlobo ezinomsoco.
Isilayi sesonka esenziwe ngawo wonke umgubo wengqolowa opheleleyo sibonelela ngeekhalori ezingama-80, iigram ezi-5 zeprotheyini, i-0 grams yamafutha, i-20 grams yecarbohydrates, kunye ne-3 grams yefiber.
Ikhulu leepesenti lesonka sengqolowa esipheleleyo sineeminerali ezibalulekileyo njengecalcium, iselenium, imanganese, iphosphorus, kunye nethiamin.
Ukwandisa iinkozo ezipheleleyo kuboniswe ukunciphisa umngcipheko wezifo ezininzi ezingapheliyo, kuquka uhlobo lwe-2 yeswekile, umhlaza, kunye nesifo senhliziyo.
Studies baye babonisa imiphumo emihle yeenkozo ezipheleleyo kulawulo lobunzima.Izonka ezininzi ziyazibhengeza njengengqolowa kwaye zisenokungaqulathanga i-100% epheleleyo, iinkozo ezingacocwanga. Funda iilebhile ukuze ubone ukuba isonka esithengwe evenkileni senziwe ngomgubo wengqolowa kuphela.
I-100% yesonka sengqolowa esipheleleyo sinokubhalwa ngolo hlobo okanye sibe nomgubo wengqolowa opheleleyo njengesithako saso sokuqala kwaye asidwelisi eminye imihluzi efana nomgubo wengqolowa okanye umgubo oxutyiweyo.
Imultigrain
Iinkozo ezipheleleyo ezifana ne-oats, i-buckwheat, ibhali, i-amaranth, kunye ne-millet zinokuqukwa kwi-multigrain yezonka zokwandisa i-fiber, i-protein, kunye ne-micronutrients.
Ukongeza iintlobo ezahlukeneyo zeenkozo ezifana nezi kunokunceda ukunciphisa umngcipheko wezifo ezithile ezingapheliyo.
Ukubhenela kwisonka se-multigrain esisempilweni kunokulahlekisa.
Izonka ezibhalwe njenge-multigrain kunokuba nzima ukuxelela ukuba iinkozo ezisetyenziselwa ukwenza isonka ziphelele okanye zisulungekile.
Kuyacetyiswa ukuba ujonge ileyibhile yesonka se-multigrain ene-100% yeenkozo ezipheleleyo.
oat
I-oats ziinkozo ezipheleleyo ezinokuthi zongeze ingqolowa kwivenkile enempilo ethengwayo kunye nezonka ezenziwe ekhaya.
I-oats iqulethe ekhethekileyo ifayibha ebizwa ngokuba yi-beta-glucan , kunye neenzuzo ezibandakanya ukwehlisa i-cholesterol embi, ukulawula iswekile yegazi, kunye nokunciphisa uxinzelelo lwegazi.
I-oats iphezulu kwi-fiber e-soluble, enceda ukunciphisa ukuqhina.
Funda iilebhile kwaye ujonge iibrendi ezidwelisa oats kunye nomgubo wengqolowa njengezithako zokuqala ezineswekile ezongeziweyo encinci.
Imbewu yeFlakisi
I-Flaxseeds ayizizo iinkozo, kodwa ayipakishwanga ngezondlo.
Ezi mbewu ziphezulu kwifayibha kunye Amafutha e-polyunsaturated .
Ukongeza i-flaxseed inokunceda ukukhusela kwii-cancer ezithile kunye nokuphucula impilo yentliziyo.
Ngenxa yokuba imbewu ayinagluten ngokwendalo, isonka sembewu yeflakisi sinokuba lukhetho lwabantu abanesifo se-celiac okanye uvakalelo lwegluten.
Ezinye izonka ezilungiselelwe ukurhweba zidibanisa iflakisi nengqolowa, kodwa umntu ngamnye kusenokufuneka azenzele isonka esenziwe ngembewu yeflakisi.
Intlama
Intlama isonka senziwa nge-fermentation, eyongeza i-probiotics enempilo kwimveliso egqityiweyo.Ukutya okutyebileyo kwiiprobiotics ezisuka kukutya okuvundisiweyo kuye kwadityaniswa neziphumo zempilo ezilungileyo.
Izibonelelo zibandakanya iiprobiotics zendalo zesonka, ukuphuculwa kokugaya ukutya, ukusebenza kwamajoni omzimba, ifayibha eyongezelelweyo, iiprotheyini kunye neeminerali.
Ukwenzela impilo, khetha iindidi ezenziwe ngomgubo wengqolowa.
Izibonelelo zokutya okunempilo kunye neChiropractic
VIDEO
Ucaphulo
UAune, uDagfinn, kunye nabanye. "Ukutya okuziinkozo okupheleleyo kunye nomngcipheko wesifo senhliziyo, umhlaza, kunye nonobangela kunye nokufa okuthe ngqo: ukuphononongwa okucwangcisiweyo kunye ne-dose-response meta-analysis yezifundo ezizayo." BMJ (uphando lwezonyango) vol. 353 i2716. 14 Jun. 2016, doi:10.1136/bmj.i2716
El Khoury, D et al. "I-Beta glucan: izibonelelo zempilo ekutyebeni kunye nesifo se-metabolic syndrome." Ijenali yeZondlo kunye neMetabolism vol. 2012 (2012): 851362. doi:10.1155/2012/851362
UFreitas, uDaniela, et al. "Ijusi yelamuni, kodwa hayi iti, inciphisa impendulo ye-glycemic kwisonka kumavolontiya asempilweni: uvavanyo olungenamkhethe." Ijenali yaseYurophu yeZondlo vol. 60,1 (2021): 113-122. doi:10.1007/s00394-020-02228-x
“Isonka esisempilweni.” Hall's Journal of Health vol. 3,7 (1856): 144-146.
Kikuchi, Yosuke, et al. "Iimpembelelo zesonka esipheleleyo sengqolowa kwi-Visceral Fat Obesity kwimixholo yaseJapan: Uphononongo oluRandomized Double-Blind." Ukutya kwezityalo kwisondlo somntu (Dordrecht, Netherlands) vol. 73,3 (2018): 161-165. doi:10.1007/s11130-018-0666-1
Menezes, Leidiane AA, et al. "Iimpembelelo ze-Sourdough kwi-FODMAP kwiSisonka kunye neZiphumo ezinokuthi zibe neZiphumo kwiZigulana ze-Irritable Bowel Syndrome kunye neZifundo eziphilileyo." Imida kwi-microbiology vol. 9 1972. 21 Agasti 2018, doi: 10.3389 / fmicb.2018.01972
Parikh, Mihir, et al. "I-Flaxseed: izinto zayo ezisebenzayo kunye neenzuzo zabo kwintliziyo." Ijenali yaseMelika yePhysiology. Intliziyo kunye nefiziyoloji yokujikeleza vol. 314,2 (2018): H146-H159. doi:10.1152/ajpheart.00400.2017
P, uNirmala Prasadi V, kunye noIris J Joye. "IFayibha yokutya evela kwiinkozo ezipheleleyo kunye neNzuzo zabo kwiMpilo yeMetabolic." Izondlo vol. 12,10 3045. 5 Okt. 2020, doi:10.3390/nu12103045
UTosh, uSusan M, kunye noNicolas Bordenave. "Inzululwazi ekhulayo kwiinzuzo ze-oat kunye nebhali kunye neefayibha zabo ezinyibilikayo kwimpilo yentliziyo, impendulo ye-glycemic, kunye ne-gut microbiota." Nutrition Reviews vol. 78, Suppl 1 (2020): 13-20. doi:10.1093/nutrit/nuz085
by UGqr Alex Jimenez Ukuqeqeshwa Kwezempilo , isondlo
Kwenzeka ntoni kumzimba emva kokutya okunempilo? Abantu baxela iziphumo zokutya okunempilo, ukuziva kucacile ngokwengqondo kwaye kugxilwe ngakumbi, ukwanda kwamanqanaba amandla, ukufumana ukuncipha kweminqweno yokutya okungenamsoco kunye nendlala, ukulala okuphuculweyo, kunye neenzuzo zamathambo aqinileyo, impilo yentliziyo kunye nokuthintela izifo. I Ukulimala kweChiropractic yezoNyango kunye neQela leKlinikhi yezonyango eSebenzayo inokunceda abantu abasebenza ekwenzeni uhlengahlengiso lwendlela yokuphila esempilweni ukwenza utshintsho lube lula kunye nenkxaso yobuchwephesha ukulungelelanisa inkqubo, ukuvumela umntu ukuba agxile ekufumaneni impilo.
Kwenzeka ntoni kuMzimba emva kokutya okunempilo
Kungathatha ixesha elincinci ukuba umzimba ulungelelanise isicwangciso esitsha sesondlo. A ukutya okunempilo ibandakanya ukutya okunezondlo ezisuka kuwo onke amaqela okutya amakhulu, kubandakanywa neeproteni ezibhityileyo, iinkozo ezipheleleyo, amafutha asempilweni, iziqhamo kunye nemifuno enemibala eyahlukeneyo.
benefits
Iingenelo zokutya okunempilo ziquka oku kulandelayo.
Ubomi obude.
Igcina impilo yokugaya kunye nomsebenzi wenkqubo.
Ugcina impilo yomzimba wonke.
Yomeleza izihlunu.
Yomeleza amathambo.
Yandisa amajoni omzimba. Ikhuthaza ukukhulelwa okunempilo kunye nokuncancisa.
Yehlisa umngcipheko wesifo sentliziyo, uhlobo lwesi-2 seswekile, kunye nomhlaza othile.
Unceda ukufezekisa nokugcina ubunzima obunempilo.
Iveki enye
Amava ayancipha ukunqwenela ukutya imini yonke.
Iminqweno yokutya okungekho mthethweni iyancipha.
Umzimba uqala ukuphalaza onke amanzi agqithileyo kwi-sodium ephezulu kunye nokutya okucutshungulweyo.
Indlala iqalisa ukuzinza.
Amava ehlile iintlungu zendlala, okwenza ukunciphisa umzimba kube lula.
Ukuphucula ukuphucula.
Ulawulo oluphuculweyo kukhetho lokutya.
Ukugxila kwengqondo ephezulu kunye nokucaca - inkungu yengqondo okanye iimpawu eziphantsi zokugxila ziqala ukucaca.
Amanqanaba ombane aphezulu, okwenza ukugqiba imisebenzi yemihla ngemihla kunye umzimba Elula.
Umzimba uya kuba rhoqo kunye nenani eliphantsi lokudumba kunye nokungakhululeki.
Iimo zengqondo zizinza kunye namahla-nyuka ambalwa imini yonke.
Inyanga enye
Ukuphucula impilo yolusu.
Izinga elizinzileyo lokulahlekelwa kwesisindo, kuxhomekeke kwindlela kunye nesiqalo.
Impahla iqala ukuziva ikhululekile.
Iingxaki zempilo esele zikhona ngaphambili ezifana ne-migraines, iintlungu ezidibeneyo, imiba yamathumbu enomsindo, njl., Inokuqala ukucaca.
Ukutya ngokufanelekileyo kuqala ukuba ngumkhwa ngakumbi.
Ukwenza ukhetho olunempilo luqala ukuba yinto yesibini.
Ukuphuculwa kokusebenza komzimba.
Zive womelele kwaye uqaphele ukuba umzimba uchacha ngokukhawuleza.
Ukuphuculwa kwemetabolism.
Ungatya ngaphezulu ngaphandle kokufumana ubunzima bomzimba.
Iinyanga ezintandathu
Ukuncipha kumanqanaba e-cholesterol xa bebonke ukuba bebephezulu ngaphambili.
Ukuphucula uxinzelelo lwegazi, ukunciphisa umngcipheko wesifo senhliziyo kunye nesifo.
Inkqubo yamathambo eyomeleziweyo inciphisa umngcipheko wokuphulwa koxinzelelo kunye nokuphuka.
Ukuphucula amanqanaba eglucose yegazi, ukunciphisa ukuguquguquka kweswekile yegazi, kunye nokunciphisa imingcipheko yesifo seswekile okanye iimpawu kulula ukulawula.
Zonke iinguqu ezintle ziya kukhokelela ekubeni uhlale ukhuthazwa ngokwemvelo, apho ukutya okunempilo yinto nje oyenzayo, kwaye ufunde ukuzonwabisa ngobulumko. Zonke izibonelelo ziya kuqhubeka okoko nje utya ngokusempilweni. Iinjongo ekujoliswe kuzo zinokufezekiswa ngobunzima bomzimba obukwenza uzive usempilweni, womelele, kwaye uzithembile.
Isiseko seMetabolism
VIDEO
Ucaphulo
UBradbury, uKathryn Et al. "Iziqhamo, imifuno, kunye nokutya kwefayibha ngokunxulumene nomngcipheko womhlaza: iziphumo ezivela kwi-European Prospective Investigation kwiCancer and Nutrition (EPIC)." Ijenali yaseMelika yesondlo seklinikhi vol. I-100 Suppl 1 (2014): 394S-8S. doi:10.3945/ajcn.113.071357
UCarlson, uJustin L et al. "Iimpembelelo zeMpilo kunye neMithombo yeFayibha ye-Prebiotic Dietary." Uphuhliso lwangoku kwisondlo vol. 2,3 nzy005. 29 Jan. 2018, doi:10.1093/cdn/nzy005
Hills, uRonald D Jr, kunye no-al. "I-Gut Microbiome: Iimpembelelo ezinzulu kukutya kunye nezifo." Izondlo vol. 11,7 1613. 16 Jul. 2019, doi:10.3390/nu11071613
Zohoori, F Vida. "Isahluko 1: Isondlo kunye nokutya." Iimonographs kwinzululwazi yomlomo vol. 28 (2020): 1-13. doi:10.1159/000455365
by UGqr Alex Jimenez Ukuqeqeshwa Kwezempilo , isondlo
Njengoko abantu bezama ukunqanda iswekile kangangoko banako, ezinye izimuncumuncu ziya zithandwa ngakumbi. Udibaniso olutsha lu imonki iziqhamo sweetener , ekwabizwa ngokuba yimonk fruit extract. Isiqhamo seMonki sisiqhamo esincinci, esingqukuva, esizalelwa kumazantsi eTshayina. Ngokungafaniyo nabanye ezinye iikhemikhali ezisekelwe kwiswekile , i-monk fruit extract ithathwa njengendalo. I-sweetener ibikho amashumi eminyaka kodwa sele ifumaneka ngakumbi e-United States. Isicatshulwa se-zero-calorie sinokusetyenziswa njenge-sweetener ezimeleyo ekutyeni nakwiziselo kunye nanjenge-flavour enhancer.
Monk Fruit Sugar Alternative
Abavelisi basusa imbewu kunye nolusu, batyumze isiqhamo, baze bakhuphe ijusi, eyomiswa ibe ngumgubo. Ngokungafaniyo neziqhamo ezininzi, iswekile yendalo ekwimonk fruit ayiyonto eyenza ukuba ibe mnandi. Endaweni yoko, ubumnandi obukhulu buvela kwi-antioxidants (ehlala ifumaneka kukutya kwezityalo, i-antioxidants iyancipha radicals oko kunokubangela iingxaki zempilo ezifana nomhlaza kunye nesifo sentliziyo) ebizwa mogrosides . The mogroside yeyona ndawo inencasa yesiqhamo, enencasa ngaphezulu kwamaxesha angama-100 amnandi kuneswekile kwaye akukho calorie.
Ikhuselekile Ukusetyenziswa
Isiqhamo seMonki sine yaziwa ngokubanzi njengekhuselekile -GRAS ileyibhile evela kwi-US Food and Drug Administration ngaphandle kweziphumo ebezingalindelekanga ezichaziweyo. Nangona kunjalo, kucetyiswa ukuba funda ileyibhile yezithako phambi kokuthenga le sweetener. Ezinye zeemveliso ezingabizi kakhulu zidibanisa ezinye izimuncumuncu kunye neziqhamo zemonki . Ezinye ziqulathe erythritol , utywala obunxilisayo obunokubangela isisu esiswini okanye isisu esibuhlungu.
ukusebenzisa
Kufunyaniswe ukuba kuyindlela enempilo yokunciphisa i-sugar intake. Nangona kunjalo, ukutya iziqhamo zemonki okanye nayiphi na i-sweetener kufuneka yenziwe ngokumodareyitha kwaye nge isicwangciso sesondlo esinempilo uhlobo lolwelo . Njengenye indlela yendalo, inokusetyenziswa:
Njengeswekile endaweni yokubhaka okuthandayo, ukupheka, isuphu, i sauce iiresiphi, njl.
Iziselo ezifana nekofu, iti, i-lemonade, i-smoothies, njl.
Yongezwa kwisidlo sakusasa njenge-oatmeal okanye iyogathi.
Ifakwe kwi-frosting okanye i-mousse.
I-ultra-sweetness ithetha ukuba kuncinci okufunekayo njengoko kuhamba indlela ende. Kucetyiswa ukuba usele amanzi aqhelekileyo okanye iti kwaye utye ukutya ngaphandle kwe-sweetener kuba, ngokuhamba kwexesha, i-taste buds iyahlengahlengisa kwaye ayifuni i-sweetener kakhulu. Dibana nogqirha, ingcali yezokutya, okanye nondlo ukufumanisa ukuba le nxalenye yeswekile ilungile kuwe kunye neenzuzo.
Yintoni?
VIDEO
Ucaphulo
Chen, WJ et al. "Imisebenzi ye-antioxidant ye-sweeteners yendalo, i-mogrosides, evela kwiziqhamo ze-Siraitia grosvenori." Ijenali yamazwe ngamazwe yenzululwazi yokutya kunye nesondlo vol. 58,7 (2007): 548-56. doi:10.1080/09637480701336360
Iphaneli ye-EFSA kwizongezo zokutya kunye neFlavorings (FAF) et al. "Ukhuseleko lokusetyenziswa kwesiqhamo seMonki njengesongezelelo sokutya kwiindidi zokutya ezahlukeneyo." Ijenali ye-EFSA. IGunya loKhuseleko loKutya laseYurophu vol. 17,12 e05921. 11 Dec. 2019, doi:10.2903/j.efsa.2019.5921
Lobo, V et al. "Iiradicals zasimahla, i-antioxidants, kunye nokutya okusebenzayo: Impembelelo kwimpilo yabantu." Uphononongo lwe-Pharmacognosy vol. 4,8 (2010): 118-26. doi:10.4103/0973-7847.70902
Pawar, uRahul S et al. "Izimuncumuncu ezivela kwizityalo-ngokugxininisa kwiStevia rebaudiana (Bertoni) kunye neSiraitia grosvenorii (Swingle)." Uhlalutyo kunye ne-bioanalytical chemistry vol. 405,13 (2013): 4397-407. doi:10.1007/s00216-012-6693-0
