Isinyithi sisimbiwa esifunekayo kwimetabolism, izihlunu kunye nokusebenza ngokukuko komzimba ngokubanzi. Ukusilela kwayo kwenza kube nzima kwioksijini ukufikelela kwizitho kunye nezicubu, yiyo loo nto sisondlo esingafanele ukutyeshelwa ekudleni ukwenzela ukuba ungaphuhlisi iingxaki zempilo.
Ukuba utya imifuno, kwaye ngenxa yoko awukwazi ukutya ukutya okuyimvelaphi yezilwanyana, njengenyama namaqanda, zezi eminye imithombo yentsimbi esikukhuthaza ukuba uyiqwalasele.
Iichickpeas
Ezi iimbotyi zibonelela phantse i-5 mg yentsimbi ngekomityi, kunye neeprotein ezininzi. Oku kuyabenza lukhetho olukrelekrele kakhulu kubantu abatya imifuno kunye nemifuno.
Zingatyiwa ziphelele, umzekelo kwisaladi, okanye zenziwe nge-puree emnandi, ekwabizwa ngokuba yi-hummus. Ukuba uya kukhetho lokugqibela, cinga ukongeza incindi yelamuni ukunceda umzimba wakho ukuba ubambe intsimbi ngokulula.
Imbewu yethanga
Ngaphandle kobukhulu bayo obuncinci, ikomityi ye-1/4 kuphela yoku kutya kunqabileyo ibonelela ngaphezulu kwe-2 mg yentsimbi kunye ne-10 yeeprotheyini. Banokongezwa kwiitya ezininzi, ukusuka kwiiyogathi ukuya kwizonka ezenziwe ekhaya, kwiisaladi. Abantu abaninzi bazitya ngokwabo njengokutya okulula okukhawulezileyo okusempilweni..
Iimbotyi ezimnyama
Iimbotyi zezintso okanye iimbotyi ezimnyama zibonelela nge-4 mg yentsimbi ngekomityi nganye. Ungazongeza kwiisaladi, uziqhekeze, uzilungise okanye uzisonge. Amathuba kwitoti yeembotyi ezimnyama phantse angapheliyo. Ukuba ubamatanisa nokutya okunevithamin C eninzi, njengepelepele yentsimbi okanye ibroccoli, uya kuwunceda umzimba wakho ukuba ubenentsimbi engcono.
Iileyile
Iilentile ngomnye umthombo omkhulu wentsimbi kubantu abagqibe ekubeni bangazidli iimveliso zezilwanyana. Banikela ngaphezulu kwe-6 mg yale minerali ngekomityi nganye kwaye zilayishwe ngefayibha yokuhlalisa. Le legume ibangelwa ziimpawu ezinciphisa i-cholesterol kunye nokuzinzisa iswekile yegazi. Ziyaziwa ngokuguquguquka kwazo ekhitshini. Zingabanjwa, zongezwe kwiisaladi okanye ezicujiweyo ukulungiselela i-burger yemifuno phakathi kwezinye izinto.