Ukuba ikhona ukutya okulungele isihloko se-superfood yintsholongwane yengqolowa leyo. Le nxalenye incinci yengqolowa iphelele (ithatha kuphela i-3% yobukhulu bayo) igcina uxinzelelo oluphezulu lwezakhamzimba.
Kwaye kukuba umsebenzi wabo kukondla isityalo ekukhuleni kwaso. Ngelishwa, Ingqolowa ingqolowa iyalahlwa xa kusenziwa umgubo omhlophe (yeyona yona idlayo). Nangona kunjalo, unokukufumana oku kutya kumacandelo asempilweni kwezinye iivenkile ezinkulu kwaye ukubandakanye kwisidlo sakho ngeendlela ezininzi.
Uyisebenzisa njani intsholongwane yengqolowa
Intsholongwane yengqolowa eluhlaza okanye eyosiweyo
Ingqolowa ingqolowa kukutya okunezinto ezininzi. Incasa yayo imile okweamangile kwaye iswiti kancinci, ngelixa uburhabaxa bayo buxinekile. Unokongeza icephe (elona dosi liphezulu licetyiswayo ziipuni ezi-2-4 zemihla ngemihla) phantse nakuphi na ukutya onokucinga ngako:
- Iijogg
- Ijusi
- Ishukuma
- Isidlo sakusasa
- Isaladi
- Izitovu
- Iisobho
- I-Salsas
- Izinto ezibhakwe ekhaya (isonka, iikeyiki ...). Unokutshintsha ikomityhi ye-1/2 yomgubo oqhelekileyo ngengqolowa yengqolowa.
Ungayixuba kunye neesonka zokutya ukonyusa ixabiso lesondlo sezitya ezinjengeenkuku ezinesonka.
Qaphela: Nje ukuba ivulwe, gcina efrijini kwisitya esitywinwe kakuhle. Ukutyeba kwawo kumafutha angafakwanga kubangela ukuba wonakalise ngokulula.
Ingqolowa yeoyile yegciwane
Ukongeza kwizidlo zakho (apho kuphela icephe elinye lanele ukuhlangabezana neemfuno zemihla ngemihla zikavithamini E), ungasebenzisa ioyile yentsholongwane yengqolowa ukuphucula imeko yeenwele kunye nolusu lwakho. Ukongeza amaconsi ambalwa kwi-shampoo yakho okanye kwi-conditioner kunokunceda ukukhusela ukulahleka kweenwele kunye ne-dandruff.
Ukuba ucaphukisile okanye ukopha ulusu, ukufaka ioyile yentsholongwane yengqolowa kunokhawulezisa umbulelo wakho wokuphilisa kwizakhamzimba eziluncedo ezifana nevithamin E. Ifakwe ngaphandle, ikwabizwa ngokuba namandla okuphelisa i-psoriasis, i-eczema, imibimbi, amanxeba kunye nezinye iimeko zolusu.
Qaphela: Kuba ityebile kumafutha athile, kufuneka isetyenziswe ngokumodareyitha. Ukuxhatshazwa kwayo kungakhokelela kwi-hypotension, i-cholesterol ephezulu kunye nokuphazamiseka kwesisu phakathi kwezinye iziphumo ebezingalindelekanga.
Ingqolowa yentsholongwane
Ingqolowa ingqolowa ikwafumaneka nakwiicapsules. Ezi plugins zinokunceda:
- Ukunciphisa umzimba
- Fumana ukutya okusempilweni
- Ukuphucula imeko yolusu neenwele
- Yomeleza amathambo
- Yandisa ukuzala kwabasetyhini nakumadoda
Qaphela: Cinga ukujonga kunye nogqirha wakho ngaphambi kokuqala naziphi na izongezo ukuvumelana ngeedosi kunye nexesha lonyango.
Ezinye iindlela zokutya intsholongwane yengqolowa
Ungayitya intsholongwane yengqolowa ngemveliso yengqolowa epheleleyo, kubandakanya isonka esipheleleyo sengqolowa, izinto ezibhakiweyo, ukutya okuziinkozo kunye neefulawa. Ukuba ileyibhile ibonisa ukuba imveliso ekuthethwa ngayo yenziwe nge "100% yengqolowa iphelele", kufuneka iqulethe zonke iinxalenye zengqolowa yengqolowa, zombini ibran kunye nentsholongwane.
Zithini izibonelelo zentsholongwane yengqolowa
Ingqolowa yengqolowa ilayishwe ngefayibha, iiprotein, kunye neevithamini B (folate, thiamine, kunye nevithamini B6). Yintoni egqithisile, iqulethe uninzi lweeminerali ezifanelekileyo zomzimba (iZinc, i-magnesium kunye ne-manganese). Ikwabonelela nge-vitamin E, isondlo esinomsebenzi we-antioxidant othanda ukunqaba ekutyeni kwabantu abaninzi, kwaye unokuthintela umhlaza okanye isifo seswekile.
Intliziyo eyomeleleyo namathambo
Ingqolowa yengqolowa inokunceda ukugcina intliziyo isempilweni kunye nokuthintela ukusilela kwetyhubhu kwiintsana kubulelwa umxholo wayo we-folic acid.
Oku kutya kukwaphefumlisa negazi, yomeleza amathambo kwaye icothise i-oxidation yeeseli. Oku kungenxa yegalelo layo le-iron, i-phosphorus kunye ne-selenium.
Ukuncitshiswa koxinzelelo lwegazi oluphezulu (olonyuselwa ngumxholo we potassium) lolunye uncedo lokutya intsholongwane yengqolowa.
Ukulawula ubunzima
Iipunipoli ezimbini zentsholongwane yengqolowa zibonelela nge-1.9 yeegramu zefayibha. Kufanelekile ukuba kuthathelwe ingqalelo ukubaluleka kwefayibha ekutyeni ukwanelisa ngcono umdla wokutya kunye nokulawula ubunzima. Nangona kunjalo, lumka ngomxholo wekhalori ephezulu (Iigram ezingama-52 kwiipuni ezimbini). Nika ingqalelo izahlulo, kunye neekhalori zako konke okunye ukutya ekutyeni kwakho ukuthintela ukutyeba.
Ngenxa yeli galelo le-fiber, intsholongwane yengqolowa ikwanceda ukulawula ukuhamba kwamathumbu emathunjini, ukuzinzisa amanqanaba eswekile yegazi kunye nokunciphisa amanqanaba amabi e-cholesterol.
Yakha umsipha
Ukutya kwayo kweeprotein (malunga ne-4 yeegramu zeepunipuni ezimbini) kuyenza ally ukwandisa okanye ukugcina ubunzima bemisipha. Kwakhona, umzimba usebenzisa iiproteni ukwenza iiseli ezintsha kunye nokugcina amajoni omzimba ngokupheleleyo.
Iziphumo zegciwane lengqolowa
Ngaphandle kwezibonelelo zayo ezininzi, ayikhuthazwa kubantu abatya ukutya okungenagluten. Inokubangela ukutyeba kakhulu ngenxa yobutyebi bayo kwiikhalori, yiyo loo nto kucetyiswa ukuba kubekwe iliso kuyo yonke iikhalori zemihla ngemihla xa oku kutya kufakwa kukutya.