Iimbotyi zifumaneka kokunye ukutya esikuthandayo. Nangona kunjalo, lo mthombo mkhulu weprotheyini ngamanye amaxesha unokuncitshiswa kokunye ukutya (okufana nenyama) nangona kukho iintlobo ezininzi zeenzuzo abazinikezelayo.
Iingcali zeGastroenterologists zivame ukucebisa imifuno kubantu abaninzi ngenxa yeenzuzo abazinikezelayo kwinkqubo yakho yokugaya kunye nomzimba wonke.
Kutheni iimbotyi zilungile kuwe?
Zingumthombo weprotheyini ephezulu
Kubantu abane-vegan okanye abakhetha ukunciphisa ukutya kwabo kwenyama, iimbotyi ziyindlela enkulu yeprotheyini endaweni yenyama. Iprotheyini yenziwe ngamatyathanga ee-amino acid adityaniswe kunye. Iimbotyi zinezixa ezikhulu zeamino acid, nto leyo ezenza zibe ngumthombo obalaseleyo weprotheyini.
Nangona kunjalo, azibandakanyi izinto ezinqwenelekayo onokuthi uzifumane, masithi, ukunqunyulwa kwenyama, njengamafutha ahluthayo anyusa i-cholesterol yegazi. Zithathwa njengomthombo olungileyo weprotheyini kuba ziyakwazi bonelela phakathi kwe-30 kunye ne-60 yepesenti yesixa esicetyiswayo semihla ngemihla seprotheyini. Ziyinto yokutya kakhulu kuba zineprotheyini kunye neeminerali kwaye azinamafutha ahluthayo.
Zikwaqulethe ezinye ii-Omega-3 fatty acids, kunye ne-folic acid, i-iron, i-magnesium, kunye nezinc. Iiasidi ezinamafutha zondla i-microbiome yamathumbu. Babonelela ngokutya kweeseli ze-intestinal lining, ukomeleza amandla akho okuthintela i-toxins enobungozi kunye neebhaktheriya ekungeneni kwegazi lethu. Bakwaphucula ukukhuseleka kwethu kwamathumbu.
Zigcwele ifayibha
Enye yezona zinto ziluncedo kakhulu kukuba zingumthombo weprotheyini eza nefiber esempilweni. Bangumthombo obalaseleyo wefiber, olawula ukuhamba kwamathumbu, iswekile yegazi kunye ne-cholesterol. Oku kunciphisa umngcipheko wesifo sesibindi esinamafutha kunye nemiphumo emibi yokunyuka kweshukela egazinie kwindlela yesisu, njenge-gastroparesis, ukuphazamiseka okucothayo okanye ukuyeka ukuhamba kokutya ukusuka esiswini ukuya emathunjini amancinci, kunye nokuqunjelwa.
Njengenxalenye yokutya okunefayibha ephezulu, iimbotyi zinokudlala indima ukunciphisa umngcipheko we-diverticulosis (xa iipoutshi eziqhumayo zikhula kwindlela yokwetyisa) kunye ukuphucula iimpawu kubantu abane-irritable bowel syndrome (IBS).
Ngaphezu koko, ikunceda ukuba uthathe ifayibha enyibilikayo ngakumbi, enokunceda ukuthoba amanqanaba e-cholesterol egazi ngokuthoba i-cholesterol "embi" ye-LDL. Ukutya okuphezulu kwefayibha kukwanxulumene ukunciphisa uxinzelelo lwegazi kunye nokuvuvukala.
Banokukunceda unciphise umzimba
Ukufaka iimbotyi kwisidlo sakho nako kunokukunceda ugcine okanye ufezekise ubunzima obunempilo. Ukutya okunefayibha ephezulu kudla ngokuba nekhalori-exineneyo kunokunye ukutya, ngoko ke ugqiba ukutya iikhalori ezimbalwa zomthamo ofanayo wokutya.
Ukongezelela, banayo iikhalori ezimbalwa kuneminye imithombo yeprotheyini efana nenyama ebomvu kunye nenkukhu. Balongezo olukhulu ekutyeni kuye nabani na ojonge ukunciphisa umzimba ngelixa esondla umzimba wabo. Izixa eziphezulu zefayibha kwiimbotyi zinokunceda ukugcina abantu behluthi ixesha elide, ngaphandle komnqweno wokutya amashwamshwam phakathi kokutya.
Ukunyusa ukutya kwefayibha ngeegram ezi-4 kuphela ngosuku kudityaniswa ne-1 kg eyongezelelweyo yokuncipha komzimba ngaphezulu kweenyanga ezintandathu kubantu abatya ukutya okwahlukileyo, ngokutsho kophononongo luka-Okthobha ka-75 kwiJenali yeSondlo. Ngokunceda ukugcina inkqubo yakho yokwetyisa isempilweni, iimbotyi zinokuxhasa iibhaktheriya ezisempilweni zamathumbu, ezinokuchaphazela ubunzima bakho.
Zizityebi kwii-antioxidants
Izityalo eziziimbotyi zizityebi kwi-folic acid kunye ne-antioxidants ezinxulunyaniswa nemingcipheko esezantsi yemihlaza ethile, kuqukwa nomhlaza we-colorectal, umhlaza wesithathu oxhaphakileyo kumadoda nabasetyhini.
Antioxidants zibalulekile kuba zinokuthintela okanye zilibazise ezinye iintlobo zomonakalo weseli. Kungcono ukuzifumana kukutya okunempilo okutyebileyo kukutya okusekelwe kwizityalo, okuyimithombo egqwesileyo ye-antioxidants. Ngolwazi lwakho, isayensi ayibonisanga ukuba izongezo ze-antioxidant ziluncedo ekuthinteleni izifo.
Xa usebenzisa, ukugaya ukutya, ukutshaya, okanye ukutshatyalaliswa kwelanga okanye ukungcola komoya, umzimba wakho wenza iimolekyuli ezingazinzanga ezibizwa ngokuba yi-radicals yamahhala, enokubangela uxinzelelo lwe-oxidative, inkqubo ekhokelela kumonakalo weseli.
Uxinzelelo lwe-oxidative lukholelwa ukuba ludlala indima kwizifo ezininzi, kubandakanya umhlaza, isifo sikashukela, isifo senhliziyo, isifo se-Alzheimer, isifo sika-Parkinson, kunye ne-macular degeneration ehambelana neminyaka kunye ne-cataracts. Uvavanyo lwebhubhoratri lubonise ukuba iimolekyuli ze-antioxidant zinokulwa noxinzelelo lwe-oxidative.
Iingcebiso zokuphepha iigesi
zicwilise
Iimbotyi zineswekile entsonkothileyo ebizwa ngokuba iioligosaccharides kwaye umzimba wethu awunazo ii-enzymes zokuzetyisa. Unokunceda ukuphula iiswekile ngokuzifunxa phambi kokupheka kunye nokusebenzisa ixesha elide, elicothayo lokupheka. Iiswekile ezifika kwikholoni ngaphandle kokutyiswa zivundiswe yintsholongwane yamathumbu. Oku kukhokelela kwisoda eyaziwayo.
Zama isongezelelo
Ezinye izongezo zinokunceda ukulawula iziphumo ebezingalindelekanga zerhasi. Ezi zongezo zineenzayim ebizwa ngokuba alpha-galactosidase, eqhekeza i-oligosaccharides ngaphambi kokuba ifike kwiibhaktheriya zamathumbu, ngoko ke ukuveliswa kwegesi akuze kwenzeke.
Khetha uhlobo olwahlukileyo lwembotyi
Iibhaktheriya zesisu nazo zivelisa igesi njengemveliso xa zigaya ifayibha eninzi, enokubangela ukuqunjelwa. Iimbotyi ozikhethayo kunye nendlela ozitya ngayo zingenza umahluko ngenene.
Ezinye ziyaziwa ngokubangela igesi encinci kunezinye: lentile kunye iblack eyed peas zinefayibha ezincinci kunye neecarbohydrates kuneembotyi zegarbanzo kunye neembotyi zaselwandle.