Uma iqhathaniswa nobisi lwenkomo, ilula, iyagayeka futhi iphezulu ngamaprotheni. Nazi zonke izinzuzo zalokhu kudla kulabo abazijwayeza ukugijima
He imbuzi iyogathi Sekunesikhathi eside itholakala kalula ezitolo ezinkulu kanti kwabaningi isiphenduke inkomo. Njengomuthi wokugoma, iwumngane obalulekile wezempilo kanye nenhlalakahle, kodwa ngokungafani nowakamuva, ilula futhi inomsoco. Inezici zokudla okunomsoco eziyenza ibe umngane omuhle kakhulu walabo abenza umsebenzi womzimba njengokugijima. “Iyogathi yobisi lwembuzi iyisidlo esilungele abagijimi. Lokhu kudla kucebile ngama-macronutrients abalulekile akusiza ukuthi ubhekane kangcono nesimo futhi umelane nokuzikhandla ngokomzimba,” kuchaza isazi sezokudla. U-Valentina schirò, uchwepheshe wesayensi yokudla. Uma kuqhathaniswa neyogathi yenkomo, inenzuzo yokuthi ingagayeka kalula futhi ngaleyo ndlela ibe nomthelela ekusebenzeni kangcono." Ake sibone ngokuningiliziwe ngosizo lochwepheshe ukuthi kungani iyogathi yembuzi iyisidlo esilungele labo abagijimayo.
Ngaphambi kokuqeqeshwa, thuthukisa ukukhuthazela kwakho.
Iyogathi yembuzi inokuqukethwe kwamaprotheni okuhle kakhulu. Ihlinzeka ngama-amino acid, kuhlanganise nalawo abalulekile okuthi, kulabo abagijimayo, abe nenzuzo ephindwe kabili. “Ngakolunye uhlangothi, basekela ukusebenza kwezicubu zomzimba ngoba zibalulekile ekwakheni nasekugcineni isisindo esithambile. Ngakolunye uhlangothi, basiza ukuba nogqozi oluqinile, okubalulekile ukuze ungadikibali ekuqeqesheni,” kuchaza uchwepheshe. "Ama-amino acid acebile akhuthaza ukukhiqizwa kwamahomoni afana ne-dopamine ne-serotonin, enciphisa umuzwa wokukhathala futhi akusize uzizwe ukhuthazekile futhi ujabule ngenkathi ugijima." Ukuze ukhuphule umphumela "wokukhuphula", yidle ngaphambi kokuyogijima nedlanzana lama-oats agoqiwe. "Imicu encibilikayo ekhona kuzinhlamvu eziphelele ikuvumela ukuba wehlise ijubane ukugayeka kokudla ushukela okukuqukethe futhi ube namandla engeziwe, okuwusizo ukubekezelela kangcono umzamo womzimba."
Ngesikhathi sokuqeqeshwa, ukulwa nokukhathala
Iyogathi yezimbuzi ihlinzeka ngamavithamini B ayinkimbinkimbi “Ihlinzeka ngamavithamini B1, B2, B5, B6 kanye ne-B12, abandakanyeka ekwenziweni kwamafutha, ushukela namaprotheni. Ngaphezu kwalokho, inikeza i-potassium, i-mineral ekhuthaza ukujikeleza kwegazi okuhle nokusebenza kwemisipha. " Uma kuqhathaniswa naleyo yenkomo, iphinde iqinisekise umnikelo omkhulu wama-acids abalulekile. "Iqukethe i-Omega 3 ne-Omega 6, esebenza njengamaqiniso emvelo e-anti-inflammatories, ewusizo ekuvikeleni ubuhlungu ngesikhathi sokuqeqeshwa."
Ngemuva kokuqeqeshwa, i-neutralizes muscle cramps.
I-yoghurt yembuzi icebile ikakhulukazi ku-calcium ne-magnesium. "Ukuntuleka kwala maminerali kungenye yezimbangela ezivame kakhulu zokufinyela kwemisipha okungase kuthinte imilenze, izinyawo namathole ngemva kokuzikhandla okukhulu nokuthatha isikhathi eside njengokugijima." Eqinisweni, la maminerali akhuthaza ukudluliswa kwama-nerve impulses emisipha futhi akhulule imisipha. Ukuze ugweme amajaqamba kanye nokuluma ngemva kokuqeqeshwa, kudle nesithelo esisha sesizini, okuthi ngaphezu kokucebile emanzini kunomphumela omuhle kakhulu wokuvuselela amandla.” Nokho, ungayihlanganisi namantongomane. "Ama-Walnuts nama-alimondi aqukethe i-phytic acid, ehlanganiswa ne-calcium ku-yogurt, enciphisa ukumuncwa kwe-zinc, ecebile, futhi yehlise nemiphumela yayo enenzuzo."
Indlela yokukhetha okulungile
Kunezinhlobo ezahlukene zeyogathi yembuzi kukhawunta efrijini. "Izinguqulo ezimakwe ngokuthi 'zinokhilimu' ngokuvamile ziba mnandi futhi ngezinye izikhathi ziyakwazi ukunikeza inani elifanayo likashukela njenge-dessert evamile." Okufanayo kuya kulabo abanongwe ngezithelo. Kunalokho, kungcono ukugxila kwezemvelo,” kusho uchwepheshe. Ngisho nomhlophe akuyona inketho ekahle ngaso sonke isikhathi. "Ngezinye izikhathi iqukethe ama-sweeteners, engezwe ukuze kuthuthukiswe ukunambitheka, okuyinto nokho engenza iphrofayili yomkhiqizo ibe namakholori amaningi nama-carbohydrates." Ukuze uye lapho ngaphandle kokwehluleka, kufanele ugxile kulebula futhi ikakhulukazi ezithakweni ezibhalwe ngokulandelana kokwehla.
