Iibhontshisi kukutya okunezinto ezininzi ezahlukeneyo ezisebenzisa iintlobo ezahlukeneyo kunye nokusetyenziswa okunokubakho. Ngokungafaniyo nokutya okunokuba nzima ukukutya mihla le, iimbotyi zinokutyiwa ngokulula yonke imihla, kwaye nangaphandle kokuba odlayo angadikwa nako. Zikwabiza ngexabiso eliphantsi kwaye kulula ukuzigcina.
Izityalo zeembotyi ziyimbotyi, kwaye zilusapho olunye neelentile kunye namandongomane (nge Unyango lwezempilo ). Ngokobuchwephesha, iimbotyi ngokwazo ziyimbewu yesityalo, efakwe embizeni. Ezona ntlobo zidla ngokutyiwa eMelika zizintso, mnyama, navy, garbanzo, fava, kunye neembotyi zepinto. Iibhontshisi zipakishwe ngesondlo kwaye ziya kuwenza kakuhle umzimba wakho ukuba utya yonke imihla. Inye kuphela into eneziphumo ebezingalindelekanga, kodwa unokuqikelela ukuba inokuba yintoni na.
Kukho ithuba elifanelekileyo lokuba ubushushu buzokwenzeka
Isiqingatha sesingqisho sesikolo malunga neembotyi siyinyani. Ngelixa iimbotyi zingezizo iziqhamo, ziyakwenza, ewe, uyazi. Umtyholwa apha yi-raffinose, ifayibha efumaneka kwiimbotyi abanye abantu abanengxaki yokwetyisa. Nangona kunjalo, kukho amanyathelo ambalwa anokuthathwa ukunciphisa ifuthe lale fiber inzima. Isifundo sifumanise ukuba ukuntywila iimbotyi emanzini ngaphambi kokuba uzipheke kunganceda ukunciphisa umxholo we-raffinose, ngaphandle kokuchaphazela ixabiso lesondlo leembotyi (nge ILayibrari yeSizwe yoNyango ).
Enye indlela yokuthintela ifuthe le-raffinose kukusetyenziswa kwe-Beano, ipilisi yokulwa igesi echanekileyo ene-enzyme enceda ukwehlisa ubunzima bokucola iinxalenye zeembotyi (nge Irhasi yeBeano ). Nangona kunjalo, isifundo esivela ku-2011 sicebisa ukuba umbono oxhaphakileyo wokuba iimbotyi zibangela ukuqunjelwa kunokuba yinto engaphaya. Kuphela sisiqingatha sabo bathathe inxaxheba kolu phando bafumanisa ukuba ukutya iimbotyi kukhokelela kwirhasi (nge ILayibrari yeSizwe yoNyango ).
Uya kubetha iingcebiso zokutya
Iibhontshisi zigcwele ifayibha kwaye yenye yeendlela ezilula zokufumana ukutya kwakho okucetyiswayo kwemihla ngemihla, uninzi lwabantu baseMelika abangakwenziyo (nge Iwebhu MD ). Nangona izikhokelo zomdibaniso ziphakamisa phakathi kwama-25 ukuya kuma-30 amagremu efibre yokutya yonke imihla, umndilili waseMelika usebenzisa kuphela isiqingatha (nge Impilo ye-UCSF ). Ifayibha ibalulekile ukuba siyisebenzise kuba idlala indima enkulu kwimpilo yethu yokwetyisa (nge Impilo yemihla ngemihla ). Ngokutya nje ikomityi yeembotyi, equlathe iigram ezili-15 zefayibha, unokufumana malunga nesiqingatha sesidlo osincomayo semihla ngemihla.
Ungasebenzisa iimbotyi ukwenza izihlunu zakho zande
Iimbotyi zingumthombo olungileyo weeprotein ezinamafutha asezantsi. Iprotein ibalulekile ekukhuleni kwemisipha nakuphuhliso kunye nokwenza ii-enzymes kunye neehomoni (nge Iwebhu MD ). Ikomityi yexabiso leembotyi ine-15 yeegram. Kuxhomekeke kuhlobo lweembotyi, oku kuphakathi kwama-29 nama-36 epesenti yexabiso eliphakanyisiweyo lemihla ngemihla (nge Idatha yam yokutya ).
Abanye abatya imifuno kunye nee vegans banexesha elinzima lokufumana iiprotein ezaneleyo kwizidlo zabo, kodwa ukukhonzwa kweembotyi kuya kwenza iqhinga. Okwangoku, i-amino acid kusapho lweproteyini ekuthiwa yi-lysine kunzima kakhulu kubalimi bezilwanyana ukuba batye ngokwaneleyo, kodwa iimbotyi zezinye zezona zinto zingumthombo wenyama. Ukusilela kweLysine kungakhokelela ekulahlekeni kweenwele, i-anemia, kunye neengxaki zokuzala, kodwa ikomityi yeembotyi zezintso iqulethe phantse i-1400 milligram ye-lysine, eyi-66 yepesenti yokutya okucetyiswayo mihla le (nge Idatha yam yokutya ).
Unokuphalaza iiponti ezimbalwa
Iibhontshisi zisezantsi kakhulu kwiikhalori xa zinikwa ipunch yesondlo abayipakishayo. Ikomityi yeembotyi zasemanzini ineekhalori ezingama-245, kwaye zinikwe iimbotyi zigcwele izakha-mzimba ezifana neevithamini B, E, kunye no-K, kunye neeminerali ezinjenge-iron kunye ne-folate, azinazo ii-calories ( Unyango lwezempilo ). Iiprotheni kunye nefayibha, apho iimbotyi zinemithwalo, zizithako ezimbini ezibalulekileyo ukuba ujonge ukunciphisa ezinye iipoundage.
Kuba ukutya okuphezulu kwifayibha okufana neembotyi kunokugcwalisa, ukutya iimbotyi yonke imihla kunokubangela ukuba ungalambi kakhulu. Ngapha koko, uphononongo lufumanise ukuba abantu abatya ukutya okuphezulu kwifayibha bebengalambile kangako, kwaye ngenxa yoko, baphulukana nomndilili weepawundi ezi-3 ngaphezulu kwenyanga (nge ILayibrari yeSizwe yoNyango ).
Bonke ubungqina buqwalaselwe, kubonakala ngathi akukho xesha linje ngoku lokunyusa inani leembotyi kwisidlo sakho.
