Ierberberries ziyatyeba

amaqunube enza utyebe ubuxoki

Ierberberries ziyatyeba. Nangona kuvakala kuyinto engakholelekiyo, basekhona abantu abaphakathi kwe2020 basangqina ukuba amaqunube ayakutyeba. Sisiqhamo esityebileyo kwi-vitamin C, i-folic acid, i-iron, i-potassium, i-magnesium, ifayibha kunye nezinye izakhamzimba ezinokuba luncedo emzimbeni. Nangona kunjalo, kukutya abantu aboyikayo ukukutya kuba kunekhalori ngakumbi. Ayilunganga. Yahlukile. Sisisiqhamo, ngaphandle kwazo zonke iipropathi zesondlo kunye nokunceda umzimba, yenye yezona zinto zisebenzayo ukunciphisa umzimba kuba ineekhalori ezimbalwa.

Kweli nqaku siza kukuxelela yonke into oyifunayo malunga nenyani yokuba ingaba amaqunube ayatyeba kwaye zeziphi iipropathi esinazo esi siqhamo.

Ngaba kuyinyani ukuba amaqunube ayatyeba?

amaqunube ayatyeba

Sithetha ngohlobo lweziqhamo ezigqibeleleyo ukubandakanya iisaladi, zenze i-smoothies kunye nezinye iiresiphi ezinje nge smoothies zendalo. Eyona ndlela yokutya amaqunube kukutya umgubo emva kokuwahlamba. Ke, sinokufumana iziphumo ezingcono kunye nokufaniswa okuchanekileyo kwazo zonke izondlo kumzimba. Luhlobo lweziqhamo ezinegalelo elikhulu lesondlo eliluncedo kakhulu kwabo baphulukana nobunzima. Kukhankanyiwe kwimbali ukuba amaqunube ayatyeba kuba ayakwazi ukugcina ulwelo. Nangona kunjalo, oku akunjalo.

Ziziqhamo ezineekhalori ezimbalwa kunye nenani elikhulu lefayibha elinceda ukuphucula ukuhamba kwamathumbu. Ukongeza, siyazi ukuba imetabolism iyakwazi ukufaka ukutya okufana neerberberries ngokukhawuleza kwaye kuya kusinceda ukuba sibe nesisu esisicaba ngamaxesha onke. Abantu abaninzi badumbile njengokuba imini ihamba kwaye ebusuku babonisa isisu esikhulu ngakumbi kunakusasa. Oku kungenxa yokutya ukutya okucutshungulweyo okunefayibha encinci okanye ukutya ngokukhawuleza okukhulu. Kuya kufuneka uthathele ingqalelo ezi morphologies zeminye imizimba ngaphambi kokugweba ukutya.

Iipropathi zemaqunube zilungile kakhulu ukuba umzimba ube nokugaya kakuhle kunye nokuhamba kakuhle kwamathumbu. Masibone ukuba zeziphi ezinye zeepropathi:

  • Inezinto ezichasayo. Oku kufanelekile kwabo baziva bebhabhile ngakumbi okanye benengxaki yokugula.
  • Amandla okwandisa amanqanaba e-hemoglobin ngenxa yomxholo wentsimbi. Ierberberries zinamanani aphezulu esinyithi kwaye zinokuba neziphumo ezifanayo kwezempilo njengeelentile.
  • Banesenzo se-antioxidant ngenxa yemixholo ephezulu yemanganizi
  • Ayiphuculi kuphela into yokuhamba kwamathumbu, kodwa iyanceda nakwimpilo yethambo. Kungenxa yokuba ziphezulu kwi-potassium, i-magnesium, kunye ne-vitamin K.
  • Inceda ukunciphisa inqanaba le-cholesterol embi egazini.

Ierberberries zokunciphisa umzimba

izibonelelo zeerberberries

Nangona abantu benolu luvo lokuba amaqunube ayatyeba, zihlobo olugqibeleleyo lweziqhamo ukuba ufuna ukunciphisa umzimba. Siyazi ukuba ifayibha sisixhobo esibalulekileyo esisebenza njengokuhlutha esiswini. Ukutya ityebile kwifayibha ithatha ixesha elide ukwetyisa kwaye ibangele ukwetyisa okufanelekileyo. Ukongeza kwinto yokuba amaqunube aneliseka kakhulu kunezinye iziqhamo, kuba aneekhalori ezisezantsi, ungatya kakhulu. Ngale ndlela, unokunciphisa ukuziva ulambile ngeekhalori ezimbalwa emzimbeni.

Ukuba sihlalutya iikhalori kwiitrobheri, siyayibona loo nto zonke iigram ezili-100 zinama-calories ayi-33 kuphela. Oku kuthetha ukuba ungatya kangangoko uthanda ngaphandle kokuzisola. Mhlawumbi ubuchule bokutya amaqunube kuneekhalori oza kuzifaka. Ukuba ungomnye wabo bathanda ukutya isitya see-strawberry, kuya kufuneka wazi ukuba zii-calories ezingama-53 kuphela eziza kungena emzimbeni wakho kwaye ziigram ezisi-8 zeswekile yendalo. Kuya kufuneka kukhunjulwe ukuba iswekile yendalo yenziwe nge-fructose kwaye ayinaziphumo ezifanayo ezimbi emzimbeni kuphela njengeswekile yetafile.

Ukuba uhamba ne-strawberry ngekhilimu, ukhilimu otyutywe iswekile okanye iswekile, kuyinto eqhelekileyo ukuba iikhalori zonyuke kakhulu. Kulapho kunokuthiwa amaqunube ayakutyeba. Ierberberries ezinekhrimu zihlala zinexabiso elingange-240 calories. Ezinye iziqhamo, ibhanana, ipere, iapile zineekhalori ezininzi kuneerberberries. Nangona kunjalo, andizukukhathazeka kakhulu ngokubala ezo khalori. Imvelaphi yokulahleka kwamafutha kusenokwenzeka ukuba kungenxa yokunye ukutya okucwangcisiweyo okunamaxabiso aphezulu eekhalori kunye nenani elisezantsi lezondlo.

Ierberberries ziyatyeba: bubuxoki

sitrobheli smoothie

Kwaye ayingombandela wokwenza ukutya kwe-sitrobheli, equka kuphela iinkampani yonke imihla kunye neziphumo zayo zokuhambisa eziza kukunceda ukunciphisa umzimba ngokukhawuleza. Oku akunje. Ke kuphela uya kuphulukana neencindi zamanzi oza kuzifumana kwakhona ngosuku nje olunye. Ngaphandle kokuba sisityebi kwizakhamzimba, kufuneka sazi ukuba amaqunube ayasilela kwezinye izakhamzimba eziyimfuneko emzimbeni. Kubalulekile ukuba usebenzise isitrobheli esicocekileyo kangangoko kunokwenzeka. Akukonwabisi ukuyithatha kwiijusi okanye ubapheleke ngeswekile, iikhrimu kuba ziya kwandisa iikhalori zazo kwaye azizukukunceda ukunciphisa umzimba.

Ayisiyiyo into yokuba amaqunube akwenze ube mncinci, kodwa endaweni yokuba akuncede uhlale uhluthi ngokutya ikhalori esezantsi kunye nokutya okunesondlo okuphezulu. Kukho abantu abazisa ukuya kuthi ga kwikhilogram yamaqunube mihla le ekudleni kwabo. Ayisiyonto inzima konke konke, kodwa ayizukucetyiswa kakhulu. Kungcono ukwahluka kubungakanani beziqhamo ukuze ube negalelo elikhulu lee-micronutrients.

Umzekelo wendlela yokwazisa amaqunube ekudleni inokuba yile ilandelayo.

  • Isidlo sakusasa: i-400 g yamaqunube + yogurt okanye ubisi lwemifuno + oatmeal
  • I-snack: i-350 g yamaqunube
  • Isidlo sasemini: isuphu yemifuno + protein (i-hake fillet, inyama yenkukhu okanye yenyama) + i-300 g yamaqunube.
  • I-snack: i-350 g yamaqunube.
  • Isidlo sangokuhlwa: i-450 g yeerberberries + iyoga skimmed.

Nangona kunjalo, ndiyaphinda ukuba olu suku lucetyiswa ngakumbi kwaye kwahluka iziqhamo.

Ndiyathemba ukuba ngale ngcaciso ungafunda ngakumbi malunga nenyani yokuba ingaba amaqunube ayatyeba kwaye zithini iipropathi zawo.


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  1. Uxanduva lwedatha: UMiguel Ángel Gatón
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