Umntu othenga impahla ukhetha iiapile zentsimbi yomakhulu.(Ifoto: Andrew Wong / Getty Izithombe) Njengesazi sokutya esibhalisiweyo, ukuba kuye kwafuneka ndiyinciphise ukuya kukutya okuthathu kuphela ukuba ndikutye phantse yonke imihla, nazi ezintathu endinokuzikhetha-ii-apile, iminqathe kunye ne-walnuts. Kutheni kunjalo? Zifikeleleka, ziyaphatheka kwaye ziyafumaneka unyaka nonyaka zineempawu ezizezinye zokutya ezinokubonelela.
Isizathu sokuba ndizitye phantse yonke imihla kungenxa yokuba, kunjalo, kufuneka sikhethe okunye ukutya okunesondlo ngaphandle koku kutya kuthathu. Ukutya iintlobo ngeentlobo zokutya imihla ngemihla-inyama ecekeceke, iinkukhu, intlanzi, ukutya okuziinkozo, amandongomane, kunye nezinye iziqhamo kunye nemifuno – yinto efanelekileyo yokwenza. Kodwa ndiyazi abantu baxakekile. Bafuna ukutya abanokubamba kwaye bahambe, oku kukugcwalisayo kwaye bathathwa njengabaphilileyo. Kungenxa yoko ii-apile, iminqathe kunye nama-walnuts enza uluhlu lwam. Uninzi lwabantu luyazithanda nokuba lutyiwe luphekiwe okanye luhlaza kwaye zilula-ukugcina malunga nokugcinwa kwazo kunye nokugcinwa kwazo. Masiqwalasele ngokuthe ngqo nganye nganye:
Iiapile
Uyakhumbula ukufunda enkulisa A yeyama-apile? Lo A ndicinga ukuba umile ngokumangalisayo. Ii-apile sesinye seziqhamo ezithandwayo kunye nezinye izibonelelo ezimangalisayo zempilo ezisigcina kakuhle-kukho isizathu sokuba kuthiwe i-apile ngemini igcina ugqirha engekho.
Ii-apile zibonelela ngobutyebi bezinto ezinamachiza amayeza, ii-antioxidants, i-flavonoids, ivithamin A kunye nefayibha yokutya. Banobutyebi kwi-flavonoid enamandla quercetin esebenza njenge-antioxidant kwaye inokuthintela eminye imihlaza kunye nokukhusela imithambo kunye nentliziyo. Ukutya iapile yonke kungcono kunejusi yeapile ephulukana neepesenti ezingama-80 zayo quercetin xa kusetyenzwa.
Ukongeza kokulunga kwabo, kubonakala ukuba ii-apile zinokuphucula iimeko zempilo ngolu hlobo lulandelayo:
UKUYA Isifundo kwiJenali yaseYurophu yoNyango lweKlinikhi Ukubonakalisa ukusetyenziswa kweapile kubonakala kunxulumene nokwehla komngcipheko wokubetha kwetrombotic.
Olunye uphononongo bafumene abantu abatya ama-apile amathathu ngeveki babenomngcipheko ophantsi we-7 wepesenti yohlobo lweswekile xa kuthelekiswa nabo bangenalo.
Ukuyongeza, ii-apile zinokuba nefuthe ekuthinteleni isifo sengqondo esixhalabisayo. A Isifundo se-2008 kwiJenali yeSayensi yokutya Kufunyenwe ukutya i-apile ngosuku kunokukhusela iiseli ze-neuron ngokuchasene noxinzelelo lwe-oxidative-induction neurotoxicity enokuthi isinciphise isifo se-Alzheimer's.
Gcina ii-apile kwi-crisper drawer efrijini kwaye ubeke itawuli yamaphepha ethambileyo kancinci ngaphezulu kweeapile.
Iminqathe
Iikherothi yenye yezona mifuno zithandwa kakhulu kwihlabathi, ikakhulu kuba kulula ukuzikhulisa kwaye zinobuchule obuninzi ekuphekeni. Zingadityaniswa ngokulula kwiisuphu, isityu okanye ismoothies, zityatyulwe ngaphezulu kweesaladi, zifuthisiwe, zivuthiswa okanye zityiwe ziluhlaza.
Sithanda ukucinga ukuba iminqathe iza inombala omnye-orenji. Siphosakele kangakanani. Iikherothi ezinemibala emfusa, emhlophe, tyheli, nobomvu zijikeleze ngokungaqhelekanga.
Izibonelelo zempilo zeminqathe zivela kwi-beta carotene kunye nomxholo wefayibha. Ziyaziwa ngokuba ngumthombo otyebileyo we-vitamin A, i-pantothenic acid, i-folate, i-potassium, ubhedu kunye ne-manganese.
Ezinye izibonelelo ezibalulekileyo zempilo zeminqathe zibonelela ngokugcina ukutya kakuhle. Umxholo wefayibroti ophezulu we-Carrot-i-4.6 gram kwikomityi enye-yongeza ubuninzi kwiintshukumo zokuthintela ukuthintela ukuqunjelwa ngelixa ukhuthaza ukunyakaza kwe-peristaltic kunye nokukhutshwa kwencindi yesisu.
Awusoze ubone imivundla enxibe iiglasi kwaye bayayithanda iminqathe kwaye ngesizathu esihle kakhulu - iminqathe inokunciphisa umngcipheko wokwehla kwe-macular. Uphando lufumene Abantu abatya ukutya kunye ne-beta carotene banomngcipheko ophantsi we-40 wepesenti yokuwohloka kwe-macular kunabo bangakhange bakutye. I-Beta carotene sisandulela se-vitamin A esonyusa umbono wethu.
Olunye uncedo lwe-beta carotene luye lwayanyaniswa nokwehliswa komhlaza wemiphunga. Abaphandi ifunyenwe xa ukusetyenziswa kwe-beta carotene isuka kwi-1.7 ukuya kwi-2.7 milligrams ngosuku yanciphisa umhlaza wemiphunga ngama-40 epesenti. Iikherothi ziqulathe malunga ne-3 milligram ye-beta carotene.
Ukugcina izaqathe zintsha, zigcine kwisingxobo seplastiki kwindawo yokugcina imifuno efrijini. Kunqande ukuzigcina ecaleni kwee-apile, ezikhupha igesi ye-ethylene enokunika iminqathe incasa ekrakra.
IiWalnuts
Xa kuziwa ekukhetheni i-walnuts, yayikukuphoswa phakathi kwawo onke amanye amantongomane akhoyo. IiWalnuts zaphuma ziphumelele njengoko zingukuphela kwentsimbi –kunye nokutya okumbalwa- okubonelela ngomthombo ogqwesileyo wealpha-linolenic acid (ALA), ifom esekwe kwisityalo se-omega-3. Ikomityi ye-n yeewaluts iqulethe iigram ezingama-2,5 ze-ALA ngaphezulu kwesibhozo isixa esifunyenwe kumantongomane alandelayo aphezulu aziindaba ezimnandi kwimpilo yentliziyo yethu nasekunciphiseni ukudumba.
I-Walnuts iqulethe i-amino acid l-arginine ebalulekileyo kwimpilo ye-vascular. Ngapha koko, i-walnuts ichaphazela ngokuqinisekileyo iimpawu ezahlukeneyo zempilo yentliziyo ekunciphiseni i-cholesterol iyonke, ukunciphisa i-cholesterol ye-LDL, ukuphakamisa i-cholesterol ye-HDL, kunye nokunciphisa uxinzelelo lwegazi
Isifo seswekile sesinye isifo se-walnuts esinokuba nefuthe elihle kuso. Uphando lubonisa ukuba ukusebenzisa ii-ounces ezi-2 ngosuku kunokuphucula kakhulu umsebenzi wokuphela kubantu abanesifo seswekile sesi-2 kwaye banokudlala indima kulawulo isifo metabolic .
Ukunyusa ixesha lokugcina iishelufa zigcinwe kwindawo epholileyo, eyomileyo. Nje ukuba iphakheji ivulwe, zibeke kwisitya sokuvala esingangeni moya ukuze kugcinwe kugqityiwe.
Tyelela http://nutritiondata.self.com/ Chwetheza igama lokutya ngolwazi olongezelelekileyo malunga nomxholo wesondlo wama-apile, iminqathe kunye nama-walnuts.
UGqirha David Samadi yibhodi eqinisekisiweyo ye-urologic oncologist eqeqeshwe kutyando oluvulekileyo nolwesintu kunye ne-laparoscopic kwaye yingcali yotyando lwe-robotic prostate. Ungusihlalo we-urology, inkosi yoqhaqho lwe-robotic kwisibhedlele i-Lenox Hill kunye nonjingalwazi we-urology e-Hofstra North Shore-LIJ School of Medicine. Ungumbhaleli kwezonyango kwiFox News Channel's Medical A-Team Funda ngakumbi kwi roboticoncology.com . Ndwendwela uGqirha Samadi blog kwi SamadiMD.com . Landela uGqirha Samadi Twitter , I-Instagram , IPintrest kwaye Facebook.
