Kunezinhlobo ezingaba ngu-200 zikabhontshisi, ezihlukaniswa ngombala wokusanhlamvu, ukunambitheka nosayizi. Okudume kakhulu ubhontshisi we-leguminous nobhontshisi, kuwo ungapheka izitsha eziningi ezinempilo. Ubhontshisi uvame ukubiliswa, kuvuthwe ngezindlela ezahlukahlukene, futhi kufushaniswe okusanhlamvu, ukupheka umphako, ukugcwalisa ophaya. Ngenxa yokusetshenziswa komkhiqizo, ungathuthukisa isimo somzimba, uhlanze igazi.
Ukuze ukondle isiguli esinesifo sikashukela, ubhontshisi umane uyadingeka, ngoba ekwakhiweni kwalo kunamaprotheni amaningi, alingana ngenani lamaprotheni avela enyameni. Amabele anothe ngama-amino acid, amavithamini, ayaphila futhi amuncwa umzimba womuntu ngokushesha. Amagremu ayikhulu omkhiqizo enza ama-2 g wamafutha nama-54 g wama-carbohydrate, okuqukethwe kwekhalori okulinganiselwa kuma-310 kcal. Inkomba ye-glycemic of ubhontshisi isuka kumaphuzu ayi-15 kuye kwangama-35.
Ngokuya ngezinhlobonhlobo kabhontshisi, iqukethe inani elikhulu le-magnesium, potassium, phosphorus, calcium, isibabule kanye ne-zinc. Ukuba khona kwensimbi kwenza ubhontshisi nje umkhiqizo ongabalulekile we-anemia (anemia).
Kukhona nama-vithamini B amaningi, A, C, PP emabhonteni, kodwa awwazisa kakhulu umkhiqizo ngoba uqukethe inani elikhulu levithamini E, le nto iyi-antioxidant enhle futhi isiza ukuvikela i-pathologies yenhliziyo nemithambo yegazi. Ukuba khona kwayo kanye ne-ascorbic acid (uvithamini C) kusiza abanesifo sikashukela bathuthukise kakhulu ikhwalithi yokubona.
Abantu abaningi bayazi ukuthi ubhontshisi usiza ukuguqula isimo ngezifo zezinso, isidlo esivela kuwo sinempahla enamandla ye-diuretic. Umkhiqizo ngeke usasebenziseka kangako ezinkingeni ezinjalo:
- ukusebenza ngokweqile;
- ukukhathala kwezinzwa;
- izimo ezicindezela njalo.
Ngaphezu kwalokho, hhayi kuphela okusanhlamvu namidumba kabhontshisi oluhlaza, kodwa futhi namaqabunga awo omile, lapho izinqumo ezilungiselelwe ukwehlisa amazinga kashukela egazini, zilusizo kwisifo sikashukela.
Iyini inkomba ye-glycemic
Inkomba ye-glycemic iyinkomba ekhombisa okuqukethwe ushukela kumkhiqizo. Ngamanye amagama, inquma ukuthi kungakanani ushukela ongakhuphuka ngemuva kokudla.
Kufanele kuqondwe ukuthi i-GI ngumqondo onemibandela, i-glucose ithathwa njengesisekelo sayo, inkomba yayo ingu-100, izinkomba zeminye imikhiqizo zivame ukukalwa kusuka ku-0 kuye ku-100, kuye ngezinga lokutholwa ngumzimba womuntu.
Ukudla okune-GI ephezulu kunikela ngokwanda okusheshayo kwamazinga kashukela, kugaywa kalula ngumzimba. Imikhiqizo enenkomba encane ye-GI yandisa ushukela we-glucose kancane, ngoba ama-carbohydrate ekudleni okunjalo awamunwa ngokushesha, anikeze isiguli umuzwa omude wokuqaqanjelwa.
Ngakho-ke, inkomba ye-glycemic izokhombisa ukuthi lokhu kushesha kangakanani noma lokho kudla kuphenduka ushukela wegazi.
Amhlophe, amnyama, ubhontshisi obomvu, ubhontshisi oluhlaza
Izinhlamvu ezimhlophe zinazo zonke lezi zakhiwo ezizuzisayo ekubunjweni kwazo, noma kunjalo, inzuzo yayo eyinhloko yikhono lokuthonya ngempumelelo i-glycemia, ukulawula ukusebenza kwemisipha yenhliziyo, futhi ithuthukise isimo semithambo yegazi.
Kubalulekile futhi ukuthi umkhiqizo ugcobise umzimba wesifo sikashukela ngamavithamini, ama-microelements anama-antibacterial, asebenza ngokuvuselela izinqubo zezindawo, okunomthelela ekwelapheni okusheshayo kwemifantu esikhunjeni, amanxeba nezilonda.
Izinhlobo ezimabhontjisi omnyama nazo ziyasebenziseka kwabanesifo sikashukela, kuyadingeka ukwanelisa umzimba ngezakhi ezibalulekile zokulandela ngomkhondo, zisiza ukuvikela ezifweni, kumagciwane.Ubhontshisi obomvu ulungele kahle njenge-prophylactic emelana nokuphazamiseka kwendlela yokugaya ukudla, kusiza ukubuyisela izinqubo ze-metabolic futhi iyithuluzi elisebenza kahle kakhulu lokulwa nalutho. .
Odokotela emhlabeni wonke batusa ukunaka ngokukhethekile umkhiqizo onjengobhontshisi oluhlaza, kuyasiza kakhulu isifo sikashukela sohlobo lokuqala nolwesibili. Umkhiqizo onjalo uthinta isimo sawo wonke somzimba womuntu, futhi kungakhathalekile ukuthi uwusebenzisa kanjani.
Izinto zokupholisa ezakha ubhontshisi ziyasiza:
- wandise ukukhipha ubuthi;
- lawula ukwakheka kwegazi;
- amazinga ashukela amancane;
- khipha imikhiqizo yokubola, ubuthi emzimbeni.
Okwamanje, izinhlobonhlobo zikabhontshisi ngokuvamile zibizwa ngokuthi uhlobo lokuhlunga, olushiya izinto ezilusizo emzimbeni wesifo sikashukela, futhi sisuse izingxenye eziyingozi. Kuyaphawuleka ukuthi umphumela obaluleke kangaka uhlala isikhathi eside, umzimba wesiguli uyahlanza futhi ube mncane, umelana nazo zonke izinhlobo zezifo ezithathelwanayo.
Ukusetshenziswa kweBean Sashes
Izimbotshana zikabhontshisi azisisebenzi ngalutho njengokusanhlamvu. Le ngxenye yesitshalo inesakhiwo esifanayo nesiprotheni esivela ezilwaneni, ifana kakhulu ne-hormone insulin, ekhiqizwa ngumzimba.
Njengoba kwaziwa, amaprotheni aqukethe ama-amino acid; womabili ubhontshisi kanye namaqhubu awo omile kugcwele kuwo. Lapho iprotheni ingena emgodini wokugaya ukudla, umzimba ugcwala, futhi kukhiqizwe amaprotheni alo, kuhlanganise ne-insulin.
Ngaphezu kwama-amino acid ekwakheni ubhontshisi onjalo, amavithamini wamaqembu B, C, P, izinto ezahlukahlukene zokulandela umkhondo, inani elikhulu le-fiber. Into ngayinye isiza ukuguqula i-cholesterol egazini, ibambe iqhaza ekukhuseleni kwe-insulin.
Singaphetha ngokuthi ubhontshisi, kungakhathalekile ukuthi hlobo luni kanye nendlela yokulungiselela, kungumkhiqizo obaluleke kakhulu osiza ekwelapheni nasekuvimbeleni ukukhula kwesifo sikashukela.
Ama-Health Bean Ungadliwa
Ukwelashwa kokudla ushukela kungabandakanya ubhontshisi obilisiwe kuphela, kuvunyelwe ukupheka izitsha ezahlukahlukene ezivela kumkhiqizo. Kuyasiza kakhulu ukudla isobho le-puree elenziwe emabhonteni amhlophe, lapho upheka udinga ukuthatha u-400 g walo mkhiqizo, imfoloko encane yeklabishi, u-anyanisi, i-clove yegalikhi, izipuni ezimbalwa zomhluzi wemifino, isipuni samafutha yemifino, iqanda elibilisiwe, izinongo nosawoti ukunambitha.
Okokuqala, ugarlic, u-anyanisi, izinongo kudluliselwa epanini elincane kuze kuthambe, bese kuthiwa ukholifulawa, ubhontshisi, ohlukaniswe izingxenye ezilinganayo. Isitsha sithululelwa umhluzi, silethwe ngamathumba, bese sibiliswa eminye imizuzu engama-20.
Isobho lithululelwa ku-blender, lifafazwe libe yisimo se-kefir esili-keili, bese lithululelwa liphinde libuyiselwe epanini. Esigabeni esilandelayo, engeza imifino, usawoti, upelepele ubilise eminye imizuzu embalwa. Khonza isidlo eseqediwe ngeqanda lezinkukhu elibunjiwe. Ubhontshisi oselungele ukufundwa awulungele lesi sidlo.
Ungalungisa izitsha ezimnandi ezivela kubhontshisi oluhlaza, ngokwesibonelo, kungaba isaladi. Uzodinga ukuthatha:
- pods yobhontshisi - 500 g;
- isanqante - 300 g;
- uviniga noma i-apiga uviniga - 2 tbsp. l;
- uwoyela wemifino - 2 tbsp. l;
- izinongo, usawoti, amakhambi ukunambitha.
Amanzi alethwa ngamathumba, enosawoti omncane futhi abilisiwe ubhontshisi obuluhlaza, izaqathe ezihlanganisiwe imizuzu emi-5. Ngemuva kwalesi sikhathi, imikhiqizo iphonswa ku-colander, vumela okuswelayo, kudluliselwe epuletini elijulile, kuhlanganiswe nezinongo, uviniga namakhambi.
Ngenye indlela, ungenza isaladi kabhontshisi we-asparagus notamatisi, ubhontshisi onjalo unenkomba ye-glycemic yamaphuzu angama-20. Kuyadingeka ukuthatha:
- ikhilogremu kabhontshisi oluhlaza;
- 50 g anyanisi;
- I-300 g izaqathi;
- I-300 g yamatamatisi amasha.
Ukunambitha, uzodinga ukwengeza i-dill, iparsley, i-pepper emnyama nosawoti.
Ukupheka kuqala ngeqiniso lokuthi ubhontshisi uyagezwa, uthathe izingcezu ezincane, uthele ngamanzi abilayo futhi uvunyelwe ukudonsa amanzi. Ngemuva kwalokho izaqathe kanye no-anyanisi kusikwa kahle, kuthosiwe kancane emafutheni amancane yemifino kuze kuthambe. Esigabeni esilandelayo, utamatisi udluliswa nge-grinder yenyama, hlanganisa zonke izinto bese ufakwa kuhhavini, upheke imizuzu engama-20 emazingeni okushisa angama-180 degrees.
Kuyadingeka ukugcina indishi esiqandisini, ingahanjiswa kubanda futhi kushise.
Izinzuzo kanye nokulimaza ubhontshisi
Ngokungangabazeki, umkhiqizo kabhontshisi ulusizo impela futhi awubangeli izikhala zikashukela wegazi, noma kunjalo, umkhiqizo nawo unezici ezithile eziyingozi. Ngakho-ke, kuvusa ukwakheka ngokweqile kwegesi emathunjini. Ukuqeda lo mphumela esitsheni lapho kuphekwe khona ubhontshisi, faka ishidi elincane le-peppermint.
Uma umuntu onesifo sikashukela ehlushwa izifo ezithile, angagula ngenxa yokudla ubhontshisi. Iziguli ezinesifo sikashukela azibekezeleleki kahle uma zinenqubo yokuvuvukala ebabazekayo noma engamahlalakhona e-pancreas, cholecystitis. Nge-gouty arthritis, i-jade, ubhontshisi kuzokhipha izinkinga kanye nokuhlasela okusha kwalesi sifo.
Kuyinto engathandeki ukudla ubhontshisi oluhlaza, ingaba yingozi. Kungcono futhi ukungalayishi kakhulu ubhontshisi ngamafutha noma ngamaprotheni ezilwane ngesikhathi sokupheka, ngoba lokhu kuzonciphisa kakhulu ukugaya ukudla.
Udinga ukwazi ukuthi kukhona eminye imikhawulo ekusetshenzisweni komkhiqizo ophekiwe, ngokwesibonelo, ubhontshisi kufanele uqedwe ngokuphelele yi-diabetesics:
- ngokusabela komzimba, ubhontshisi nobhontshisi;
- ngesikhathi sokukhulelwa, ukuncelisa.
Uma isiguli sifuna ukufaka umkhiqizo ekudleni, kuyadingeka ukubonana nodokotela kuqala, kuphela esinganikeza izincomo ezinembile mayelana nendlela yokulungiselela kanye nenani likabhontshisi. Kuphela uma lesi simo sihlangatshezwa lapho singalindela khona ukuthi umzimba uthole usizo oluphelele futhi lesi sifo ngeke sisanda.
Isazi kuvidiyo ekulesi sihloko sizokhuluma ngezinzuzo zobhontshisi kushukela.
