Ukuba ungomnye we ulikhoboka lesonka kodwa ufuna ukukhathalela umzimba wakho ngendlela engcono, unokufumana iindlela ezahlukeneyo kwihlabathi lomgubo.
Siyayazi loo nto umgubo ocoliweyo omhlophe Abasenzi nto ilungileyo, ke ngoko, sicebisa ukuba utye isonka esidlayo.
Kwiivenkile ezinkulu Kuyasichukumisa ukubona isixa sesonka abasinika sona, Ubungakanani obahlukeneyo, obhakwe, iintlobo ezahlukeneyo zomgubo, kunye nembewu, i-gluten-free, i-salt-free, njl.
Ngokwenyani, kufuneka sivule ialam, kuba ngokucacileyo, isonka abasibhaka ezivenkileni sikhenkcisiwe kwaye akukho nto yenziwe ngumbhaki omkhulu.
Nangona kunjalo, phakathi kwazo zonke iindlela abazikhethayo, sinokukhetha ukhetho olusempilweni. Nangona kunjalo, ukuba unethamsanqa ngokwaneleyo ukuba unokubhaka kwesiko kwidolophu yakho okanye kwisixeko, ungathandabuzi ukutya isonka. Uhlobo lwayo luya kuncitshiswa, kodwa incasa yayo iya kuba ngcono ngakumbi.
Sifuna ukuba wazi ntoni Izibonelelo zesonka esine rye, zithini iipropati zayo kunye neempawu ezahlulahlula kwisonka esenziwe ngomgubo wengqolowa.
Izibonelelo kunye neempawu zesonka sesonka
Rye sisidudu kunye iipropati ezinkulu zesondloIqukethe i-fiber ngakumbi kunye neprotheni, ukuze umzimba wethu unganyusi amanqanaba amanqatha.
Igcina ukwetyisa okusempilweni
Eyabo amanqanaba aphezulu e-fiber, yenza inkqubo yokwetyisa ikhetheke. Ifayibha ilungele ukuthoba i-cholesterol, ithintela amanqatha ekuqokelelekeni esiswini nakwizitho zokugaya ukutya.
Ukuba uhlala usokola ukuqhina ngamanye amaxesha ungaqala ukutya isonka se-rye, uya kuqaphela ukuba awuziva udumbile kwaye amathumbu akho aza kusebenza kamnandi.
Ukutya nje Isonka se-rye uza kufumana ngaphezulu kwe-30% yefayibha ziyimfuneko kwimihla yakho.
Gwema ukutya okutyiwa phakathi kokutya
Kukutya okusanelisayo. Oku kungenxa yomxholo wayo wefayibha, usinika amandla kwaye usenze singalambi yonke intsasa.
Kukulungele ukuyisebenzisa ukuba ujonge ukunciphisa umzimba. Ngenxa yokuba ii-carbohydrate zikhutshwa kancinci-oko kukuthi, amandla asinika wona, siikhalori zakho zitshiswa kancinci ixesha elide, ukuthintela umzimba ekuceleni ukutya okungaphezulu ukuze uqhubeke nemisebenzi yawo.
Ayinayo i-gluten eninzi njengomgubo wengqolowa
Sigxininisa ukuba inegluten kodwa ukuya kwinqanaba elincinci. Umntu ngamnye ngokweempawu zokwaliwa komzimba kunye nokunganyamezelani kunokuba nokunyamezelana okwahlukileyo.
Ngenxa yeso sizathu, ukuba ngelinye ixesha i-celiac kufuneka itye isonka, kufuneka bakhethe isonka se-rye kuqala. Nangona ulunge, kunqande ukunqanda izoyikiso okanye iintlungu ezingafunekiyo.
Iipropathi ezinikezelwa sisonka sengqolowa kunye nerye yomgubo ziyafana, oko kuthetha ukuba izondlo zayo azilahleki.
Unamaxabiso aphezulu ebhayiloji
Isonka seRye sigcina izondlo zaso zokuqala. Oku kwenzeka kuba ngexesha lenkqubo yokuvelisa, intsholongwane kunye ne-bran yesiriyeli iyagcinwa.
I qulethe ifayibha, iprotein, iron, calcium, potassium, phosphorus, manganese, magnesium, vitamin B1, antioxidants, folic acid, niacin kunye thiamine.
Ziyanceda lawula i-cholesterol kunye nokugcina isifo sentliziyo okanye seswekile.
Ukunciphisa amathuba okuba nesifo seswekile
Oku kwenzeka ngenxa yenqanaba eliphezulu le-magnesium kwi-rye, eyaziwayo ukuba ilungile ukuthintela umngcipheko wokubandezeleka uhlobo lwe-2 yeswekile.
Kulabo abanesifo seswekile, kuyacetyiswa ukuba basebenzise isonka esingcono ngakumbi kunengqolowa. Inempendulo esezantsi kwi-insulin.
Ukukhuthaza ukuhamba kakuhle kwegazi
I-Linoleic acid, kunye nezibonelelo ezichazwe apha ngasentla, inceda ukujikeleza kwegazi kulungile.
Ukuba uhlala uhamba nesonka sakho se rye kunye Amandongomane, iimbewu kunye neziqhamo ziya kwandisa izibonelelo zazo.
Isonka serye sinjani?
Ngoku ukuba uyazi ukuba zeziphi izibonelelo, masikuxelele kunjani emzimbeni esi sonka simnandi ukuze kutyelelo lwakho olulandelayo kwivenkile okanye kwindawo yokubhaka uza kusifumana ngaphandle kwengxaki.
- Ine a umbala omnyama, osondela emdaka, zombini ixolo kunye nomphakathi wayo.
- De incasa ekrakra kunye nokudityaniswa kodwa ukuthungwa okucocekileyoa.
- Akunzima ukuyiqonda.
Kufuneka sigxininise ukuba ayizizo zonke izonka ezimnyama okanye ezinembewu ezipheleleyo ngokupheleleyo. Ezi sizifumene 100% yomgubo weerayisi, okanye ingqolowa epheleleyo Kunzima ukuzifumana kwaye ixabiso lazo liphezulu.
Isonka seRye siqulethe isilayi sesonka malunga neekhalori ezingama-73. Ke ayisiyonto imbi ukukhetha isonka sakusasa ngejam elula okanye ioyile ngetumato.
Amayeza e-rye isonka
Irye kwaye ngenxa yoko isonka sesonka sinokusetyenziselwa ukunyanga izifo ezithile okanye ukunyamekela umzimba wethu ngaphakathi.
- Khathalela impilo yamathambo ethuKuyacetyiswa ukuba ukuba une-osteoarthritis uqala ukusebenzisa isonka se-rye ukuze yomelele amathambo.
- Iyayithanda imveliso collagen. Kungenxa yenqanaba lysine. Uya kuthintela ke ukunxiba intlala.
- I-Osteoarthritis ichaphazela umqolo, amadolo, iinyonga, okanye izandlaKe ngoko, iintlungu ezibonakala kwintshukumo nganye ziya kuncitshiswa.
- Kuphephe ukuqhina ngamaxesha athile.
- Icothisa ukufunxwa kwe iswekile elula.
- Ine a Ukuhlalisa isiphumo.