I-Los amantongomane unedumela elibi lokuthola isisindo ngenxa yenani elikhulu lamafutha afaka phakathi, kepha lokhu kuyinganekwane nje ngoba hhayi kuphela i- izinzuzo zamakinati ngoba impilo miningi, kodwa futhi iyasiza ukulawula isisindo sibonga ifayibha eliqukethe -okuvimbela amakholori angeziwe ukuthi angangeni-.
Ngaphezu kwalokhu, nabo baneqhaza ku- ukusuthisa indlala isikhathi eside (ngaleyo ndlela ugweme ukudla ezinye izinhlobo zokudla) futhi usize ukunciphisa i-cholesterol embi ngokukhuphula i-cholesterol enhle, ngoba u-80% wamafutha kumakinati awasuthi - lokhu kusiza nasekulawuleni izifo zenhliziyo.
Ngaphezu kwamafutha asizayo, amakinati anezinye izinto ezibalulekile zokudla okunempilo:
- amaprotheni. - Ngama-gramu angama-30 amakinati ahlinzeka ngama-gramu ayi-7 wamaprotheni; empeleni, phakathi kwembewu kawoyela, amakinati aqukethe amaprotheni amaningi.
- Intambo.- I-fiber yokudla kumantongomane isiza ukulawula amazinga eglucose egazini, ama-cholesterol kanye ne-triglyceride, alungele abanesifo sikashukela.
- Vitamin E.- Le vithamini iyi-antioxidant yemvelo esiza ekwenzeni kangcono i-oxygen egazini.
- Amaminerali.- Lokhu kudla ikakhulu kunikeza i-potassium (ilawula umfutho wegazi), i-phosphorus (ebalulekile ekusebenzeni kahle kwengqondo) ne-magnesium (ebalulekile ekuphumuzeni kwemisipha nokudluliswa kwemizwa).
- I-Folic acid.- I-Folic acid iyadingeka ekwakheni amangqamuzana abomvu egazi kanye nasekukhiqizeni i-DNA.
- Ama-phytosterol ne-arginine.- Eyokuqala ivikela izifo zenhliziyo, kuyilapho i-arginine izuzisa imithambo yegazi.
Ekugcineni, kufanele kushiwo ukuthi uma ukhona ukudla, kufanele ukhethe ifayela le- amakinati emvelo ngoba ezentengiso ziqukethe i-sodium eningi (edala ukugcinwa koketshezi).
Umthombo: Izinguquko. Impilo & Ukuphila Kahle
Isithombe: Flickr