Ngaba ingqolowa yengqolowa ilungile kuwe? Izibonelelo kunye neengcebiso zichaziwe

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Ingqolowa: Incinci kodwa inamandla.



Ngaba intsholongwane yengqolowa ilungile kuwe? Impendulo nguEwe. Ngaphandle kobuncinci bayo, intsholongwane yengqolowa yindawo enamandla yesondlo. Njengesiseko sokutya kwendalo, sinika ukugqabhuka okuthembekileyo kwezakhamzimba, kubandakanya iiprotein, iivithamini ze-B, kunye neeminerali ezifanelekileyo ezinje ngemagniziyam, zinc kunye nentsimbi.



Yintoni ingqolowa yegerm?

Ingqolowa ingqolowa ayisiyi intsholongwane kukonke. Igama layo lifutshane 'ukuhluma.' Njengenxalenye yokuzala yembewu yengqolowa, 'intsholongwane' inceda ukuvelisa ingca yengqolowa.



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Amanqaku afanelekileyo
  • I-10-Protein High-Vegetarian Foods yokongeza kwiDiet yakho
  • Imithombo ye-7 yeVegan Protein ezalisekisa iimfuno zeZondlo
  • Iindidi ezi-6 zeembotyi zokufumana iiprotheyini kunye nefayibha

Ukwenza ingxelo nge-2/2 pesenti kuphela yobunzima bembewu iyonke, intsholongwane yengqolowa iyakhohlisa kubungakanani bayo. Ngubani onokuqikelela ukuba kwisithuba sayo esincinci unokufumana i-bevy yeevithamini kunye neeminerali? Iipuni ezimbini nje ezipakisha ipunch yesondlo.

Ingqolowa ingqolowa iqulethe:



  • Uhlobo (folic acid)
  • Intsimbi
  • Magnesium
  • Niacin
  • Iphosphorus
  • Potassium
  • Thiamine
  • Vitamin E
  • Izinki

IGerm elungileyo

Ngaba ubuyazi lonto imbotyi yengqolowa iqulethe i-potassium ne-iron xa ithelekiswa nezinye ukutya? Ngaphezu koko, ikwangumthombo olungileyo weprotein, ifayibha, kunye neeasidi ezinamafutha kunye notywala. Isilumko seprotein, intsholongwane yengqolowa iphantse ibe yi-30% yeeprotheyini, eyenza ukuba ibe yenye yezona ndawo zilungileyo zokujikeleza. Nabani na otya ukutya okusezantsi kumafutha atyebileyo, cinga ngentsholongwane yengqolowa njengesongezo kwinto oyitya imihla ngemihla.

Kubantu abatya imifuno kuphela, 'intsholongwane' yongeza kakuhle ekuphekeni njengoko incasa yayo ye-nutty ingazalisa okanye inyamalale ngokupheleleyo xa idityaniswe nezinye iincasa, ezinje ngetyuwa, iswiti, iziqholo, okanye ubuqhophololo. Xa ifakwe, zonke izondlo zayo zihlala, ngakumbi i-vitamin B12, i-iron kunye ne-zinc.



Ngaba Ingqolowa Yengqolowa Ilungile Kuwe?

Isiseko saso nasiphi na isitolo sokutya esempilweni, intsholongwane yengqolowa imalunga nesondlo. Ukongeza ekubeni neevithamini, iiminerali kunye neeprotheyini, intsholongwane yengqolowa isebenza njenge-antioxidant, isincedisi sokugaya ukutya, isiqabu kuxinzelelo kunye namandla okomeleza amandla.



Ukuchongwa kwamabhastile asimahla kunye nesikhokelo samaxabiso pdf

Cinga ngoku:

  • Its phytonutrient I-50-egothioneine inepropathi ye-antioxidant engatshatyalaliswanga ngokupheka.
  • Ingqolowa yeoyile yegciwane , okanye i-octacosanol, kuthiwa yonyusa ukusebenza komzimba, amazinga egazi asezantsi e-cholesterol kunye nokubonelela ngowona mthombo uphambili wevithamini E (ukukhusela umzimba kumonakalo osimahla). Kwi-fatty acids, iqulethe i-linoleic acid (omega-3 kunye -6), i-palmitic acid, kunye ne-oleic acid.
  • Ingqolowa ingqolowa ngumthombo olungileyo we ifolic acid , Ezenzelwe abantu basetyhini, ezinokunceda ukuthintela i-osteoporosis kunye nezo zineminyaka yobudala bokuzala, iziphene ze-neural-tube kwiintsana.

Izibonelelo zeNgqolowa yeNgqolowa

Ukuba umntu ukhe wakubuza, 'Ngaba le ntsholongwane yengqolowa ikulungele?' ungaphendula ngokuthi 'Ngokuqinisekileyo.' Ewe intliziyo enesondlo yengqolowa ibonakala ngathi ayinangxaki. Ngenxa yokuxinana okuphezulu kwezondlo, ayimangalisi into yokuba kutheni intsholongwane yengqolowa ixabiseke kakhulu ngenxa yeempawu zayo eziluncedo. Oku kuthethiwe, uphononongo luyaqhubeka ngaphezulu kwamandla egciwane lengqolowa.

Ezinye zezibonelelo zezempilo zentsholongwane yengqolowa zibandakanya:

  • Impilo yentliziyo: Ngokunciphisa amanqanaba e-cholesterol, intsholongwane yengqolowa ibonelela ngokhuseleko lwentliziyo.
  • Seswekile: Ingqolowa yengqolowa yimithombo eyomeleleyo yefayibha, ethi izuze ukwetyisa, kodwa ikwabonakalise ukuba luncedo kwizigulana ezinesifo seswekile kuba ifayibha ayinyusi manqanaba eglucose.
  • Ingqolowa ingqine yomeleza inkqubo yomzimba
  • Iyalinganisa imetabolism kunye nokuphucula ukusetyenziswa kweoksijini emzimbeni.
  • Ukuchasana nobudala: Ingqolowa yengqolowa iphucula ulusu kwaye inceda ekulungiseni izicwili.
  • Inceda ukonyusa amandla kunye nokugcinwa kwemisipha amandla .
  • Ukuhla ukusinda: Ikwayilongezo elungileyo lokutya okuphantsi kumafutha agcweleyo.

Ukupheka ngengqolowa yeGerm

Kulula ukutya intsholongwane yengqolowa. Ifumaneka kwiifom ezahlukeneyo, kubandakanya eluhlaza, eyosiweyo, kunye neoyile, intsholongwane yengqolowa inokuba bhetyebhetye njengoko iresiphi yakho ifuna. Umzekelo, uhlala usetyenziselwa ukubhaka, ungayiphindisela ikomityi yomgubo wesiqingatha kunye nekomityi yentsholongwane yengqolowa, kwaye akukho mntu uya kuwubona umohluko. Nangona imizimba yabo iyakwenza njalo.

Ndingayifumana njani ikopi yembali yam yasimahla

Ingqolowa yengqolowa inokusetyenziswa kwiimuffin, isonka, iicookies, kunye nepanekuku. Ngenxa yokunambitheka kwayo kwe-nutty, iiresiphi ezisebenzisa amandongomane zihambelana kakhulu. Nangona kunjalo intsholongwane yengqolowa inokusetyenziswa njenge ioyile yokupheka Kwakhona, kunye neoyile yokunambitheka yesaladi kunye ne-pasta. Enye indlela yokonwabela intsholongwane yengqolowa kukuba uyifefe kwiyogathi yakho yesiriyeli. Kukuma okuhle okunamafutha asezantsi okulungele igranola.

Njengomkhosi webhola wengqolowa wabalandeli okhulayo ngemini, iindlela ezintsha zokuwusebenzisa ziyaqhubeka ukufunyanwa. Mhlawumbi enye iya kusebenza kakuhle kuwe.

Zama ezi zixhobo zilandelayo ngakumbi iindlela zokupheka zentsholongwane yengqolowa: