Okuhlangenwe nakho kwami ​​ngebhali elikhulisiwe, futhi kungenzeka yini ukomisa ibhali elikhulisiwe?

Okuhlangenwe nakho kwami ​​ngebhali elihluma

Isipiliyoni somuntu ngebhali elikhulisiwe singamangaza futhi sikhanyise ngesikhathi esifanayo.
Ibhali elihlumayo libhekwa njengokudla okunempilo, okucebile ngezakhi ezikhuthaza impilo futhi zithuthukise ukugaya.
Nakhu okuhlangenwe nakho kothile ngalolu hlobo lwebhali:

• Umuntu wanquma ukudla ibhali elihlumile njalo njengesidlo sasekuseni ukuze athole amandla nokudla okunomsoco.
• Phawula umehluko wamandla akhe kanye nezinga lomsebenzi ngemva kokudla ibhali elihlumile, njengoba limnika umuzwa wobungqabavu nenjabulo usuku lonke.
• Qaphela ukuthi ibhali elihlumile lisiza ukuthuthukisa ukusebenza kokugaya futhi linciphise izinkinga zamathumbu njengokuqunjelwa nokuqunjelwa.
• Uzwakalise ukuthakasela kwakhe ikhono eliphezulu lebhali elikhulisiwe lokulawula amazinga kashukela egazini, esiza ukuvimbela ukushintshashintsha kwesifiso sokudla kanye nesifiso sokudla ukudla okusheshayo nokuthosiwe.
• Jabulela ibhali elihlumile ngemva kokuthenga, ukhethe okusanhlamvu okusha, futhi uzivumele ziqhume ekhaya.
  Le nqubo ilula futhi iyajabulisa ngesikhathi esifanayo.
• Wabona ukuthuthuka kwekhwalithi yokulala kwakhe ngemva kokudla ibhali elikhulisiwe, njengoba wayenekhono elingcono lokuphumula nokuzilungiselela ukulala.
• Lo muntu weluleka abanye ukuthi bazame ibhali elikhulisiwe ukuze babe nempilo engcono kanye nempilo enhle.

Yiziphi izinzuzo zebhali elikhulisiwe?

Ibhali elihlumile isitshalo esikhula futhi sivunwe lapho sisesigabeni sokukhula esibizwa ngokuthi “ibhali elihlumile.”
Ucwaningo oluningi lwesayensi luye lwafakazela ukuthi ibhali elihlumile linezinzuzo ezimangalisayo zezempilo.Kuye kwaboniswa ukuthi liqukethe ukwakheka okucebile kwezakhi ezibalulekile ezifana namaprotheni, imicu, amavithamini kanye namaminerali.
Nazi ezinye zezinzuzo zebhali elihlumile:

• Ikhuthaza impilo yokugaya ukudla: Ibhali elihlumile linothile nge-fiber yokudla, ethuthukisa inqubo yokugaya ukudla, isiza ekuvimbeleni ukuqunjelwa, futhi ithuthukise impilo yamathumbu.
• Inomthelela ekwehleni kwesisindo: Ngenxa yokuqukethwe kwayo kwefayibha, ibhali elihlumile liyinketho ekahle kubantu abafuna ukwehlisa isisindo, njengoba lisiza ukusutha isikhathi eside futhi livimbele ukwanda kwesifiso sokudla.
• Isekela impilo yenhliziyo nemithambo yegazi: Iqukethe i-fiber eningi encibilikayo namaminerali afana ne-potassium ne-magnesium, konke okusebenza ukwehlisa umfutho wegazi nokunciphisa amazinga e-cholesterol ayingozi emzimbeni.
• Iqinisa isimiso somzimba sokuzivikela ezifweni: Ibhali elihlumile linamavithamini amaningi namaminerali asiza ukuqinisa amasosha omzimba futhi avikele umzimba ezifweni.
• Ithuthukisa impilo yesikhumba nezinwele: Ibhali elihlumile liqukethe izinhlobonhlobo zamavithamini namaminerali anomthelela ekuthuthukiseni impilo yesikhumba nezinwele, okusiza ukugcina ukubukeka okunempilo nokuhle.

Konke mayelana nebhali elihlumile?

• Ibhali elihlumile wuhlobo lokusanhlamvu olunothe ngemisoco ebalulekile emzimbeni.
• Eyaziwa nangokuthi ibhali eliluhlaza noma ibhali lomntwana, libonakala ngezakhi zalo eziphezulu kanye nezinzuzo eziningi zezempilo.
• Ibhali elihlumile liwumthombo omkhulu wefayibha, amavithamini (anjengovithamini C novithamini K), amaminerali (njenge-calcium, i-potassium, nensimbi), ama-amino acid, nama-enzyme.
• Ibhali elihlumayo libonakala ngekhono layo lokuthuthukisa impilo yesimiso sokugaya ukudla, njengoba lifaka isandla ekuthuthukiseni ukunyakaza kwamathumbu kanye nokulawula inqubo yokugaya.
• Ibhali elihlunyiwe likhuthaza impilo yenhliziyo nemithambo yegazi futhi linciphisa ingozi yesifo senhliziyo, njengoba liqukethe i-fibre namafutha anempilo.
• Ibhali elihlumile lisetshenziswa ezitsheni ezahlukahlukene ezifana namasaladi, amasobho nama-smoothie anempilo, futhi lingasetshenziswa ukwenza isinkwa namakhekhe.
• Ibhali elihlumayo liyisinqumo esihle kakhulu kubantu abadla imifino, imifino, nalabo abane-gluten allergies, njengoba ingashintshwa kwezinye izinhlamvu ekuphekeni okuningi.
• Ibhali elihlumile kufanele lidliwe esimweni esisha nesihlanzekile ukuze kusetshenziswe ngokugcwele ukondleka kwalo kanye nezinzuzo zezempilo.

Ibhali elihlumile lidinga amanzi angakanani?

Ibhali elihlumile lidinga inani elifanele lamanzi ukuze likhule futhi likhule kahle.
Ngokuvamile, isitshalo sebhali esithuthukisiwe sidinga ukuchelela njalo ukuze sigcine umswakama wenhlabathi futhi siqinisekise ukukhula okufanele.
Nakuba izidingo zokunisela zihluka ngokuya ngezinto ezifana nenhlabathi, izimo zezulu, kanye nezidingo zezitshalo, kunezindinganiso ezijwayelekile ezingalandelwa.

• Kungcono ukuchelela ibhali elihlumile ngokunisela umgodi, lapho amanzi okunisela athululelwa khona endishini encane enebhali.
  Ibhali lingafakwa esitsheni esinezimbobo noma esitsheni esingenalutho ukuze kulahlwe kalula amanzi engeziwe.
• Kunconywa ukuchelela ibhali elihlumile kabili ngosuku, ekuseni nakusihlwa.
  Umhlabathi akufanele wome ngokuphelele ngenxa yokubaluleka komswakama ekukhuleni kwawo.
• Amanzi kampompi noma amanzi angaphansi angasetshenziswa ukuchelela ibhali elihlumile, okungcono endaweni yokushisa yasekamelweni ukugwema ukushaqisa isitshalo.
• Inani lamanzi adingekayo liyahlukahluka kuye ngobukhulu beqembu lamasiko kanye nobukhulu besitsha sokutshala, futhi inani lamanzi kufanele lilungiswe ukuze umswakama ufanele ngaphandle kokuba inhlabathi igcwale amanzi.
  Lezi ziqondiso ezijwayelekile zinikeza isiqondiso esiyisisekelo sokugcina ukukhula kanye nempilo yebhali elikhulisiwe, nokho-ke, kungase kube ngcono ukubonana nochwepheshe bezolimo bendawo ukuze uthole iseluleko esikhethekile nesithuthukile.

Ingakanani iphesenti lamaprotheni ebhali?

Ibhali ingenye yezinhlamvu ezinenzuzo ezinothe ngemisoco ebalulekile.
Phakathi kwezakhi ezitholakala kubhali, amaprotheni ahamba phambili ohlwini.
Iphesenti lamaprotheni ebhali libhekwa njengelikhulu uma liqhathaniswa nezinye izinhlamvu.
Ibhali iqukethe phakathi kwamaphesenti angu-10 kuya kwangu-15 amaprotheni, okwenza kube umthombo omuhle wamaprotheni emifino.
Amaprotheni ayingxenye ebalulekile yokudla komuntu, njengoba edlala indima ebalulekile ekwakheni izicubu nokulungisa izicubu, ngaphezu kokusekela imisebenzi ehlukahlukene yomzimba.
Ngakho-ke, ukudla ibhali kungaba inketho ekahle kubantu abalandela ukudla kwemifino noma abadinga ukukhulisa inani lamaprotheni ebhali, elibhekwa njengeliphezulu futhi libaluleke kakhulu ekudleni.
Ibhali ingenye yemithombo eyinhloko yamaprotheni emifino, futhi iwukudla okunothe ngezakhi ezibalulekile.
Okuqukethwe kwamaprotheni ebhali kungenye yezinto ezenza kube ukukhetha okuhle kubantu abalandela indlela yokuphila yemifino noma abafuna ukwandisa ukusetshenziswa kwamaprotheni ezitshalo ekudleni kwabo.
Amaphesenti amaprotheni ebhali asuka ku-9 kuya ku-15% wesisindo esomile, okubhekwa njengephesenti eliphezulu lezitshalo zemifino.
Ibhali iwumthombo omuhle kakhulu wama-amino acid abalulekile adingwa umzimba, njenge-lysine, i-threonine, ne-valine.
Ngenxa yezakhiwo zayo ezinomsoco ezinothile, ibhali ingasetshenziswa ukwenza ukudla okunempilo neziphuzo ezifana nokusanhlamvu, isinkwa, i-vermicelli nobhiya.

Yini engathatha indawo yebhali?

Ibhali libhekwa njengesinye sezitshalo eziyisisekelo ezisetshenziswa ekwenzeni imikhiqizo eminingi yokudla neziphuzo.
Kodwa-ke, kungase kube nesidingo sokubheka ezinye izindlela esikhundleni sebhali uma kukhona abantu abangakwazi ukulidla ngenxa ye-allergies noma izintandokazi ezihlukahlukene zokudla.
Kunezindawo eziningana ezingaba esikhundleni sebhali, ezihlanganisa:

• Isipelingi: Isipelingi siyindlela evamile esikhundleni sebhali kweminye imikhiqizo efana nobhiya.
  Isipelingi sengeza ukunambitheka okuhlukile futhi siwumthombo omuhle wefayibha namaprotheni.
• Ilayisi: Ilayisi lingase lisetshenziswe esikhundleni sebhali kwezinye izindlela zokupheka, njengokwenza ubhiya.
  Ingase futhi isetshenziselwe ukwenza ezinye izinhlobo zokunye okusanhlamvu neziphuzo.
• I-Oats: I-Oats ithatha indawo enhle kakhulu yebhali lapho kwenziwa imikhiqizo eminingi yokudla.
  Inothile nge-fiber, amavithamini namaminerali.
• Ummbila: Ummbila usetshenziswa ekwenzeni imikhiqizo eminingi esikhundleni sebhali.
  Inokunambitheka okumnandi futhi ingenziwa iziphuzo ezifana nobhiya.

Zingakanani izintengo zebhali namuhla?

Izintengo zebhali zingomunye wemibuzo ebaluleke kakhulu abantu abaningi abayibuzayo njengamanje, njengoba ibhali ithathwa njengesitshalo esibalulekile sezolimo esisetshenziswa ezimbonini eziningi ezahlukahlukene.
Izintengo zebhali ziyahlukahluka nsuku zonke kuye ngezinto eziningi ezinomthelela, njengokuhlinzekwa kanye nesidingo, izici zezulu, nezehlakalo zomhlaba nezepolitiki.
Ngakho-ke, kuyadingeka ukuhlola ukuhwebelana kwempahla okuhlukahlukene kanye nezindaba zemakethe ukuze ulandele ngokunembile amanani ebhali anamuhla.
Ungaphinda ubuze nabathengisi bendawo noma uhulumeni wendawo ukuze uthole ulwazi oluningi mayelana nezintengo.

Kungenzeka yini ukwenza ngaphandle kwebhali?

Ibhali lithathwa njengesinye sezitshalo zezolimo ezibaluleke kakhulu emhlabeni, ngenxa yezinzuzo zalo eziningi kanye nokusetshenziswa okuningi.
Kodwa-ke, eminye imibuzo ingase iphakame mayelana nokwenzeka kokukhipha ibhali nokucinga okuhlukile kunalokho.
Kungenzeka ukuthi abanye bazophendukela kwezinye izindlela ezinjengokolweni, i-oats, noma ummbila, kodwa ngaphambi kokuba sifinyelele imiphumela yokugcina, kufanele sicabangele izici ezilandelayo:

1. Umlando Nesiko: Ibhali yaqala emakhulwini eminyaka edlule futhi ibisetshenziswa ukulungisa iziphuzo eziningi ezishisayo nezibandayo njengobhiya newhisky, futhi isiyingxenye ebalulekile yefa lokudla kwamanye amasiko.
2. Inani lokudla okunomsoco: Ibhali iwumthombo ocebile wefayibha yokudla kanye namaprotheni, futhi ezinye izindlela zingaqukatha iphesenti eliphansi lalezi zakhi ezibalulekile.
3. Ukusetshenziswa Okuningi: Ibhali liyisithako esibalulekile ekwenzeni imvubelo, ukudla kwezilwane, imikhiqizo yokubhaka nokunye ukudla okusanhlamvu, futhi liyingxenye yokudla kwabantu.

Ingabe ibhali elihlumile lingomiswa?

Ibhali elihlumile lingomiswa ukuze lisebenzise izinzuzo zalo zomsoco futhi liziveze ngezindlela eziningana ezahlukene.
Ibhali elihlunyiwe linothile ngemisoco ekhuthaza impilo yonke njengefiber, amavithamini namaminerali.
Ukomisa ngokuvamile kwenzeka ngemva kwesigaba sokukhula kwebhali eliluhlaza, lapho lisikwa khona, ligezwe, futhi liyekwe ukuze liqhume.
Izindlela ezahlukene zingasetshenziswa ukuwomisa okuhlanganisa ilanga, umoya oshisayo noma ukusebenzisa izinto ezisetshenziswayo zokomisa.
Ukomisa kusiza ukulondoloza ukondleka kwebhali elihlumile futhi kwelule isikhathi salo sokuhlala.
Ngakho-ke, ibhali elihlumile lingomiswa futhi lisetshenziswe ezinhlobonhlobo zokudla okuhlukahlukene njengezitsha eziyinhloko, amasaladi, izinkwa nama-dessert.