Ishumi elinesine leenzuzo zokutya iimbotyi

Sonke siyazi ukuba ukutya iimbotyi yonke imihla kuphucula impilo yethu, kodwa abaninzi abaqondi ukuba zinenzuzo enkulu kumlinganiselo omkhulu emzimbeni nasengqondweni.Masikulungiselele namhlanje sisonke iinzuzo ezilishumi elinesine zokutya iimbotyi.

1- Yakha isihlunu

Ekubeni zizityebi kwii-amino acids, eziziibhloko zeprotheni kunye nezihlunu, ukutya okuninzi kuzo kuyindlela enhle yokukhuthaza impilo yemisipha kunye namandla. Ewe, ayithathi indawo yokusebenza izihlunu zakho, kodwa yindlela entle yokuqinisekisa impilo yezihlunu.

2- Yandisa amandla

Iimbotyi ezifana neembotyi zizityebi kwicarbohydrates esempilweni, kwaye ukuzitya konyusa amandla kwaye kunceda ukuyigcina imini yonke ngenxa yefiber kunye nomxholo weprotheyini.

3- Ukunyanga ukuqhina

Ifiber ekwimidumba idlula ngobuninzi emathunjini, nto leyo inceda ekushukumeni kwamathumbu rhoqo kwaye inyange ukuqhina.

4- Yandisa i-Prebiotics

Iimbotyi zibonelela ngesondlo kwiindidi ezininzi zeebhaktheriya eziluncedo xa ifayibha ekwiinkozo ifikelela emathunjini, ngelixa iiprobiotics zifumaneka ngokwendalo.

5- Ukukhusela iintsana ezingekazalwa zingasebenzi kakuhle

Ngenxa yokuba iimbotyi zinefolic acid, okanye ivithamin B9, xa zityiwa ngexesha lokukhulelwa, zinceda ekuthinteleni izinto ezingaqhelekanga kwimveku engekazalwa.

6- Ukuphucula impilo yentliziyo

Ngenxa yokuba iimbotyi ziyimithombo emihle ye-mineral magnesium, zinceda ekuqinisekiseni intliziyo ephilileyo. I-Magnesium inceda ukukhulula imithambo yegazi kwaye ibandakanyeka ekulawuleni umsebenzi wombane wentliziyo.

I-7- Anti-aging antioxidants

Izityalo eziziimbotyi zizityebi kwiikhompawundi ezaziwa ngokuba ziipolyphenols, ezizii-antioxidants ezinamandla ezilwa neeradicals zasimahla ezinxulumene nokuguga kunye nezifo.

8- Ukunciphisa uxinzelelo lwegazi oluphezulu

Imifuno efana neembotyi isenokuba yenye yeendlela zendalo zokwehlisa uxinzelelo lwegazi, kuba uphando lubonisa ukuba ukunqongophala kwe-zinc kusenokuba ngunobangela woxinzelelo lwegazi oluphezulu.

Uphononongo, olupapashwe kwi-American Journal of "Physiology - Kidney Physiology", lubonise ukuba ukungabikho kwe-zinc kunokubangela ukuba izintso zifunxe i-sodium, kwaye ngoko kwandisa uxinzelelo lwegazi. Iimbotyi ezifana neembotyi ezimnyama, ii-chickert, kunye neembotyi zezintso ziyimithombo efanelekileyo ye-zinc.

9- Ukulungelelanisa imeko yengqondo

Ingqondo kufuneka itye iicarbohydrates ezintsonkothileyo njengezo zifumaneka kwimidumba ukuze iiseli zemithambo-luvo ezisengqondweni zikwazi ukuguqula iamino acid ibe yiserotonin, edlala indima ebalulekileyo ekuphuculeni isimo sengqondo somntu.

10- Impilo engcono yengqondo

Iingcali zicebisa rhoqo ukongeza amanani afanelekileyo eembotyi ezimnyama, ii-chickert, iilentile okanye naluphi na uhlobo lomdumba kukutya kwakho ukomeleza impilo yengqondo. Iimbotyi ngowona mthombo ubalaseleyo weecarbohydrates ezintsonkothileyo ezifunwa ngumzimba ngezixa ezaneleyo ukuvelisa iihomoni zeneurotransmitter ebuchotsheni. Ukutya ubuncinane isiqingatha sekomityi yeembotyi yonke imihla kuya kwenza iqhinga ngokufanelekileyo.

11- Khusela imiphunga

Iimbotyi ezithile ezifana neelentile, iimbotyi zesoya kunye namandongomane ziyimithombo ye-coenzyme ye-Q10 yokutya, ukusilela kwayo kukhokelela kwizifo zemiphunga ezifana ne-asthma kunye nesifo esingapheliyo se-pulmonary obstructive.

12- Ukulawula amanqanaba eswekile

Ifiber ekwimidumba inceda ekulawuleni isantya sokufunxa iswekile egazini, ngaloo ndlela igcina amanqanaba eswekile yegazi ezinzile kwaye alinganayo.

13- Ukuthintela isifo seswekile

Indibaniselwano yeCoenzyme Q10 kunye nefiber inceda ukukhusela umzimba kwisifo seswekile kunye ne-pre-diabetes, kunye nokunyanga zombini iimeko.

14- Ukuthintela i-osteoporosis

Uphando lwezenzululwazi, olupapashwe yi-American Journal of Clinical Nutrition, lubonise ukuba ukutya kweMeditera kunye ne-vitamin D kunceda ukukhusela ukulahleka kwethambo kwizigulane ezine-osteoporosis. Iimbotyi, kunye nemifuno emininzi, yenye yezona zinto ziphambili kukutya kweMeditera.