Kunesizathu sokuthi ubhontshisi omhlophe okheniwe uwukudla okuyisisekelo emakhishini amaningi. Akukhona nje kuphela ukuthi ahlukahlukene futhi afanelekile, kodwa futhi amnandi futhi anikezela ngenqwaba yezinzuzo zezempilo. Njengoba abantu abaningi beqaphela impilo, isidingo sokudla okulula, okunomsoco siyakhula, okwenza ubhontshisi omhlophe osemathinini ube yinto ethandwayo phakathi kwabathengi.
Ubhontshisi Omhlophe Osethini
Ubhontshisi omhlophe osethinini, njengobhontshisi wezinso omhlophe, ubhontshisi we-navy, noma ubhontshisi omkhulu wasenyakatho, unokunambitha okuthambile, okukhilimu okufanela izinhlobonhlobo zezidlo. Ukunambitheka kwabo okucashile kuzivumela ukuba zimunce ukunambitheka kwezithako eziphekwe ngazo, okuzenza zibe isisekelo esiphelele sesobho, izitshulu, amasaladi, nama-casseroles. Kungakhathaliseki ukuthi ulungiselela ubhontshisi oshisayo noma isaladi ye-Mediterranean elula, ubhontshisi omhlophe ofakwe ethini uzophakamisa ukunambitheka kwesidlo sakho ngaphandle kokusinqoba.
Enye yezinto ezikhanga kakhulu ngobhontshisi omhlophe ofakwe ethini ukuthungwa kwawo. Athambile kodwa abambe umumo wawo kahle, anomlomo owanelisayo ohambisana nezindlela zokupheka eziningi. Lokhu kubenza babe isithako esihle sokudla okunethezeka nokudla okumnandi. Ngaphezu kwalokho, zingacutshungulwa kalula noma zihlanganiswe zibe ukhilimu osakazwayo noma isoso, njenge-white bean hummus, ukuze uthole okunye okumnandi nokunempilo kunososo bendabuko.
Izinzuzo Zezempilo Zobhontshisi Omhlophe Osethinini
Ubhontshisi omhlophe obusemathinini awugcini nje ngokumnandi, kodwa futhi unomsoco. Ziwumthombo omuhle kakhulu wamaprotheni asekelwe ezitshalweni, okuwenza abe yinketho enhle kubantu abadla imifino kanye nemifino ukuze bahlangabezane nezidingo zabo zamaprotheni. Ukunikezwa okukodwa kukabhontshisi omhlophe okusemathinini kungakunikeza ingxenye enkulu yamaprotheni anconyiwe nsuku zonke, okusiza ukusekela ukukhula nokulungisa imisipha.
Ukwengeza, ubhontshisi omhlophe osemathinini une-fiber yokudla eningi, ebalulekile ekugcineni isimiso sokugaya ukudla esinempilo. I-fiber isiza ukulawula ukunyakaza kwamathumbu, ivimbele ukuqunjelwa, futhi ithuthukise imizwa yokugcwala, engasiza ekulawuleni isisindo. Kuhlanganisa nokudla okunothe nge-fiber, njengobhontshisi omhlophe osemathinini, ekudleni kwakho kungase kusize ukwehlisa izinga le-cholesterol futhi kunciphise ingozi yesifo senhliziyo.
Ngaphezu kwamaprotheni kanye ne-fiber, ubhontshisi omhlophe osemathinini unothile ngamavithamini namaminerali abalulekile. Ziwumthombo omuhle wensimbi, ebalulekile ekuthuthweni komoya-mpilo egazini, kanye ne-folate, okubalulekile ekuhlukaniseni kwamaseli kanye nempilo yonke. Futhi iqukethe i-potassium, esiza ukulawula umfutho wegazi futhi isekele impilo yenhliziyo.
KULULA NOKUFINYELELA
Enye yezinzuzo eziphawuleka kakhulu zikabhontshisi omhlophe ethinini kulula. Ziphekwe ngaphambilini futhi zilungele ukusetshenziswa, okuzenza zibe inketho yokonga isikhathi kubantu abamatasa kanye nemindeni. Ngokuhlanza okusheshayo nje, bangafakwa kunoma yisiphi isidlo, baqede isidingo sokucwilisa nokupheka ubhontshisi omisiwe. Lokhu lula kwenza kube lula ukufaka izithako ezinempilo ekudleni kwakho, okuthuthukisa imikhuba yokudla engcono.
Ubhontshisi omhlophe osemathinini nawo ujwayelekile futhi uyathengeka, okwenza ube yisinqumo esidumile emindenini eminingi. Atholakala ezitolo eziningi zegrosa, ngokuvamile ngezinhlobo ezahlukene zemikhiqizo nosayizi, okuvumela abathengi ukuthi bakhethe inketho evumelana kangcono nezidingo zabo.
Ngokufigqiwe
Sekukonke, ubhontshisi omhlophe okheniwe uwukukhetha okunempilo okumnandi futhi okugcwele izinzuzo eziningi zezempilo. Ukuguquguquka kwazo ekhishini, kuhambisana nephrofayili yazo yokudla okunempilo, kuzenza zibe isithako esihle kunoma ubani ofuna ukuthuthukisa ukudla kwakhe kuyilapho eqaphela impilo. Kungakhathaliseki ukuthi ungumpheki onesipiliyoni noma ungumfundi osanda kufunda, ukufaka ubhontshisi omhlophe ofakwe ethini ekudleni kwakho kuyindlela elula nemnandi yokujabulela izinzuzo zalokhu kudla okunomsoco. Ngakho-ke ngokuzayo uma usesitolo segrosa, cabanga ukungeza amathini ambalwa kabhontshisi omhlophe ekalishini lakho lokuthenga futhi uhlole amathuba okupheka angapheli abawanikezayo!
Isikhathi sokuthumela: Apr-01-2025