Xa uthelekisa nobisi lwenkomo, lukhaphukhaphu, luyagaya kwaye luphezulu kwiprotheyini. Nazi zonke iingenelo zoku kutya kwabo baziqhelanisa nokubaleka
Yena iyogathi yebhokhwe Sekulithuba ngoku kulula ukuyifumana kwiivenkile ezinkulu kwaye kwabaninzi iye yaba yenye yenkomo. Njengesitofu sokugonya, liqabane elixabisekileyo lempilo kunye nentlalontle, kodwa ngokungafaniyo nelokugqibela, ilula kwaye inomsoco. Ineempawu zesondlo ezenza ukuba ibe ngumhlobo ogqwesileyo kwabo baqhelisela umthambo njengokubaleka. “Iyogathi yobisi lwebhokhwe yeyona nto ifanelekileyo kwiimbaleki. Oku kutya kutyebile kwiimacronutrients ezixabisekileyo ezikunceda ukuba umelane bhetele kwaye uxhathise umgudu womzimba,” icacisa ingcali yezondlo. UValentina schirò, ingcali kwinzululwazi yokutya. Xa kuthelekiswa neyogathi yenkomo, inenzuzo yokugaywa ngakumbi kwaye ngenxa yoko inegalelo ekusebenzeni ngcono. Makhe sibone ngokweenkcukacha ngoncedo lwengcali yokuba kutheni i-yogurt yebhokhwe iyona shwashwana ifanelekileyo kwabo babalekayo.
Ngaphambi koqeqesho, phucula ukunyamezela kwakho.
Iyogathi yebhokhwe ineprotheyini egqwesileyo. Inika i-amino acids, kubandakanywa nezinto eziyimfuneko, kulabo abaqhubayo, banenzuzo ephindwe kabini. Kwelinye icala, baxhasa umsebenzi wezihlunu kuba zibalulekile ekwakheni nasekugcineni ubunzima obubhityileyo. Kwelinye icala, bayanceda ukuba nenkuthazo eyomeleleyo, nto leyo eyimfuneko ukuze unganikezeli kuqeqesho,” icacisa ingcali leyo. "Ii-amino acids apho zizityebi zikhuthaza ukuveliswa kweehomoni ezifana ne-dopamine kunye ne-serotonin, ezinciphisa imvakalelo yokudinwa kwaye zikuncede uzive ukhuthazwa kwaye unesimo sengqondo esihle ngelixa ubaleka." Ukwandisa isiphumo "sokunyusa", yidle ngaphambi kokuba ubaleke kunye nesandla se-oats esongwayo. "Iintsinga ezinyibilikayo ezikhoyo kwiinkozo ezipheleleyo zikuvumela ukuba ucothise ukugaywa kweeswekile ezikuzo kwaye ube namandla angakumbi, aluncedo ekunyamezeleni ngcono umgudu womzimba."
Ngexesha loqeqesho, ukulwa nokudinwa
Iyogathi yebhokhwe ibonelela ngevithamini B1, B2, B5, B6 kunye neB12, ezibandakanyeka kumetabolism wamafutha, iswekile kunye neeproteni. Ukongeza, inika i-potassium, iminerali ekhuthaza ukuhamba kakuhle kwegazi kunye nokusebenza kwemisipha. Xa kuthelekiswa naleyo yenkomo, ikwaqinisekisa igalelo elikhulu lamanqatha ayimfuneko. "Iqukethe i-Omega 3 kunye ne-Omega 6, esebenza njengenyani yendalo ye-anti-inflammatories, eluncedo ekukhuseleni intlungu ngexesha loqeqesho."
Emva koqeqesho, i-neutralizes muscle cramps.
I-yogurt yebhokhwe ityebile kakhulu kwi-calcium kunye ne-magnesium. "Ukungabikho kwezi zimbiwa ngenye yezona zizathu eziqhelekileyo zokuqhawula imisipha ezinokuchaphazela imilenze, iinyawo kunye namathole emva komgudu omkhulu kunye nexesha elide lomzimba njengokugijima." Ngapha koko, ezi zimbiwa zikhuthaza ukuhanjiswa kwemithambo-luvo kwizihlunu kwaye ziphumze izihlunu. Ukunqanda ukukrala kunye nokuntyiloza emva koqeqesho, yitye kunye neziqhamo ezitsha zonyaka, ezithi ukongeza ekutyebeni emanzini kunesiphumo esihle kakhulu sokukhumbuza. Nangona kunjalo, musa ukuyidibanisa kunye namantongomane. "I-Walnuts kunye ne-almonds ziqulethe i-phytic acid, edibene ne-calcium kwi-yogurt, inciphisa ukufunxa kwe-zinc, ecebileyo, kwaye inciphisa imiphumo emihle."
Indlela yokukhetha okulungileyo
Kukho iindidi ezahlukeneyo zeyogathi yebhokhwe kwikhawunta efrijini. "Iinguqulelo eziphawulwe 'zikhrimu' ngokubanzi ziswiti kwaye ngamanye amaxesha zilawula ukubonelela ngomlinganiselo ofanayo weswekile njenge dessert eqhelekileyo." Kukwanjalo nakwabo banencasa ngeziqhamo. Kunoko, kulunge ngakumbi ukunikela ingqalelo kwizinto zendalo,” itsho njalo ingcali. Nokuba umhlophe akusoloko kuyindlela efanelekileyo. "Ngamanye amaxesha iqulethe i-sweeteners, eyongezwa ekuphuculeni i-flavour, nangona kunjalo inokwenza iprofayili yemveliso ibe neekhalori ezininzi kunye ne-carbohydrates." Ukuya apho ngaphandle kokusilela, kufuneka ke ngoko uhlale ugxile kwileyibhile kwaye ngakumbi kwizithako ezidweliswe ngokwehla ngokulandelelana.
