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Zeziphi iimbotyi ezilula kakhulu esiswini?

Zeziphi iimbotyi ezilula kakhulu esiswini?

Ukushwankathela, ii-ertyisi ezinamehlo amnyama, iimbotyi ze-adzuki, neelentile, kunye neembotyi zemung zezona zilula ukwetyiswa kunye nezityalo ezinemidumba ezincinci ezigassy. Kwelinye icala, iimbotyi ezimnyama kunye neembotyi eziqhotsiweyo zinokuba nzima ukwetyisa.

Emva koko, Zeziphi iimbotyi zincinci zinegesi? Phakathi kweembotyi, amaZiko ezeMpilo eSizwe (i-NIH) athi iimbotyi ezimnyama, iimbotyi zasemanzini, iimbotyi zezintso kunye neembotyi zepinto zinokukunika igesi. Iimbotyi ezinamehlo amnyama kwelinye icala, ziphakathi kwezona mbotyi zincinci, ngokweCleveland Clinic.

Emva koko, Zeziphi iimbotyi ekunzima ukwetyisa?

Idweliswe apha ukusuka [1] Kweyetyiswe Kancinci ukuya [12] Kweyetyiswe ngokulula:

  • Iimbotyi zezintso eziBomvu* Ezi mbotyi zinokuba phezulu kakhulu kwi-lectin kwaye zithintelwe ngokupheleleyo, ngakumbi ukuba unomba we-lectin.
  • Iimbotyi ezimhlophe zezintso.
  • Iimbotyi zesoya.
  • Iimbotyi zeLima.
  • Iichickpeas.
  • Iimbotyi eziMnyama.
  • Pinto Bean.
  • Iblack eyed peas.

Ngaphaya koko, Ngaba ukufunxa iimbotyi kuzenza kube lula ukwetyisa? Nangona singenako ukwetyisa ezi ntsinga zithile, iibhaktheriya zethu zamathumbu zinakho. Nangona kunjalo, umcimbi kukuba ibhaktheriya ivelisa igesi ngenxa yoko. Ngombulelo, ukucwina iimbotyi zakho emanzini kunokunceda. Eminye imicu engagayekiyo iya kuphuma kwaye idluliselwe emanzini, nto leyo eshiya iimbotyi ezishiyekileyo kulula ukwetyisa.

Ngaba iimbotyi eziluhlaza kulula ukwetyisa? Imifuno ephekiweyo, efana neembotyi eziluhlaza, i-karoti, i-zucchini, iitapile kunye nee-peas, kulula ukugaya kwaye akunakwenzeka ukuba kubangele iimpawu zesisu ezingathandekiyo.

Zeziphi iimbotyi ezikwenza ube fat kakhulu?

Ngokwamanqaku aliqela, iimbotyi zesoya zezona zikude kwaye zikwaqulethe eyona pesenti iphezulu yeswekile. Iimbotyi zeNavy kunye neembotyi zepinto ngabaphuli-mthetho abalandelayo. Kwaye abanye abagqatswa abafanelekileyo babandakanya iimbotyi ezimnyama, iimbotyi zelima, i-peas enamehlo amnyama, kunye nee-chickpeas.

Uzipheka njani iimbotyi ukuze zingabangi gesi?

Ukunciphisa iipropati ze-gassy, ​​unokongeza i-soda encinci yokubhaka kwiresiphi yakho. Isoda yokubhaka inceda ukophula ezinye iiswekile zendalo ezenza igesi yembotyi.

Ndingazitya njani iimbotyi ngaphandle kokufumana gesi?

Iindlela ezi-5 zokuthintela igesi ngeembotyi

  1. Yiya kancinci - yongeza iimbotyi kancinci kwisidlo sakho. Qala ngeepunipoli ezimbalwa kwaye wakhe.
  2. Gxuma kakuhle kwaye uhlambe kakuhle.
  3. Pheka iimbotyi zide zithambe kakhulu.
  4. Yongeza i-ajwain okanye i-epazote - zombini ezi ziqholo ziya kunciphisa imveliso yegesi - ndifunga nge-epazote!
  5. Hlafuna - yitya kancinci uze uhlafune kakuhle xa uluma.

Zeziphi iimbotyi ezinefayibha ezininzi?

Iimbotyi zasemanzini kunye neembotyi ezimhlophe zezona zityebileyo kwifayibha, kodwa zonke iimbotyi zinefiber-packed. Nayiphi na kwezi lukhetho olufanelekileyo kwinqwelo yakho yokuthenga: i-garbanzo, izintso, i-lima, okanye iimbotyi zepinto. Benza iisuphu ezinkulu kunye ne-chilis, kwaye zongezwa ngencasa kwiisaladi.

Zeziphi iilentile ezona kulula ukwetyisa?

Iilentile ezibomvu: Kulula ukwetyisa kwaye kuthatha ixesha elincinci ukuzilungiselela kunezinye iidhal. Ilungele abo banomgaqo-siseko weVata okanye abantu abafumana ukugaywa okubuthathaka.

Kutheni iimbotyi zisenzakalisa isisu sam?

Isishwankathelo. Iimbotyi zibangela igesi kuba ziqulethe uhlobo lweswekile, olubizwa ngokuba yi-oligosaccharide, umzimba ongenako ukuyophula. Irhasi inokubangela intlungu kunye nokungakhululeki, kodwa kukho isongezelelo onokuthi usithathele isiqabu.

Zeziphi iilentile ekulula ukwetyisa?

Iilentile ezibomvu: Kulula ukwetyisa kwaye kuthatha ixesha elincinci ukuzilungiselela kunezinye iidhal. Ilungele abo banomgaqo-siseko weVata okanye abantu abafumana ukugaywa okubuthathaka.

Ngaba ii-chickpeas zilula ukwetyisa?

Iichickpeas zizityebi kwiintsinga ze-prebiotic ezisebenza njengokutya kwebhaktheriya enempilo kwinkqubo yakho yokwetyisa. Ngokuqhelekileyo, oku kunokubangela "isenzo" sokugaya esinokuthi singonwabi ebantwini, nangona kunjalo iichickpeas zibonakala zilula ukwetyisa kunezinye iintlobo zemifuno.

Ngaba iiavokhado kulula ukwetyisa?

Uninzi lweziqhamo ezitsha ziqulethe isixa esikhulu sefiber, ngakumbi ukuba zinezikhumba okanye imbewu. Imizekelo yeziqhamo ekulula ukwetyisa ziquka iibhanana kunye neeavokhado. Iziqhamo zokuphepha ziquka: iziqhamo ezomisiweyo.

Ngaba i-broccoli okanye iimbotyi eziluhlaza zingcono kuwe?

I-Brokholi ngumthombo omkhulu we-Vitamin K kunye ne-calcium. Ibhontshisi eluhlaza ine-alpha-carotene eninzi kune-broccoli, nangona kunjalo, i-broccoli iqulethe i-lutein + zeaxanthin eninzi kunembotyi eluhlaza. Zombini iimbotyi eziluhlaza kunye ne-broccoli ziphezulu kwi-Vitamin C, i-fiber yokutya kunye ne-potassium. I-Brokholi ine-pantothenic acid eninzi.

Ngaba iimbotyi eziluhlaza zichasene nokudumba?

Olunye uphando lubonise ukuba iimbotyi zisebenza njenge-antioxidants kunye ne-anti-inflammatory agents. Ezi ziphumo zinokuwunciphisa umngcipheko womhlaza.

Ingaba iimbotyi eziluhlaza ezinkonkxiweyo zinesondlo?

Iimbotyi eziluhlaza ezinkonkxiweyo zinesondlo esiphantse silingane njengeembotyi ezintsha. Babonelela ngezibonelelo zempilo ezifanayo kuwe. Iimbotyi eziluhlaza ezinkonkxiweyo zilungile kwisidlo se-keto njengoko zinefibers, ivithamin A, ivithamin C, ivithamin D, kunye nevithamin K. Ungazitya neembotyi ezinkonkxiweyo zikrwada kuba ziphekwa xa zilungiswa.

Ngaba ukufunxa iimbotyi kuyayinciphisa irhasi?

Ngelixa ukufunxwa kusenza libe lifutshane ixesha lokupheka kweembotyi ezingajongwanga ngandlel’ ithile, ixesha elongisiweyo lincinane kwaye azikho ezinye iinzuzo zokonga umsebenzi. Okokugqibela, ukufunxwa akwenzi nto kwaphela ekunciphiseni iimpawu zokuvelisa igesi yeembotyi.

Ngaba ii-chickpeas zinegesi?

Iimbotyi, iilentile kunye nee-ertyisi zidume kakubi ngokukwazi ukubangela ukuqunjelwa kunye nomoya enkosi kumxholo wefayibha ephezulu. Phezu kwako nje oku, akuyomfuneko ukuba uziphephe ngokupheleleyo. Abantu abaninzi bazinyamezela ngcono iimbotyi ezinkonkxiweyo kuneentlobo ezomisiweyo.

Kukuphi ukutya okunceda ukukhulula irhasi?

ukukhetha imifuno ephantsi-carbohydrate, efana neembotyi eziluhlaza, iminqathe, i-okra, iitumato, kunye ne-bok choy. ukutya irayisi endaweni yengqolowa okanye iitapile, njengoko irayisi ivelisa igesi encinane. ukutshintshisa iziselo zekhabhoni kumanzi amileyo, afaka amanzi ngcono kwaye akhuthaze ukwetyisa, kunokuba igesi kunye nokuqhina.

Ngaba kufuneka uhlambe iimbotyi ezinamathanga?

Ngaphandle kokuba iresiphi ithi gcina ezo mbotyi kulwelo lwazo, kufuneka ukhuphe inkonkxa yakho yeembotyi kwaye uziphe ukuhlanjululwa kakuhle ngaphambi kokuba usebenzise.

Ngaba kufuneka ugalele isoda yokubhaka kwiimbotyi?

Kukho ubungqina bokuba ukongeza kwisoda yokubhaka kunciphisa izondlo, ngakumbi ivithamin B. Isoda yokubhaka nayo inokwenza iimbotyi zibe nencasa yetyuwa okanye nesepha, ngoko ke kufuneka zihlanjwe kakuhle kakhulu ukuba uyayisebenzisa. Ukongeza i-baking soda kunokuchaphazela ukuthungwa, ukwenza iimbotyi eziphekiweyo zibe mushy endaweni yethenda.

Ngaba kufuneka uwalahle amanzi okufunxa iimbotyi?

Intsomi yesi-2: Iimbotyi ezomileyo maziphekwe emanzini amatsha

Ukuthatha: Awunyanzelekanga ukuba ucoce. Kodwa ukuba uyamfunxa iimbotyi, sukuphosa amanzi ngaphandle. Bapheka nje iimbotyi kulwelo lwabo lokuntywila.

Ngaba ukongeza ijinja kwiimbotyi kuyayinciphisa igesi?

Ukuthintela ukubunjwa kwegesi kwiimbotyi ezomisiweyo, yongeza iziqwenga ze-ginger ezintsha kumanzi omanzi. Lahla amanzi kunye nejinja ngaphambi kokupheka. Kwakhona kunceda ukongeza izilayi ezintsha zejinja emanzini okupheka. (yongeza incasa emnandi ye-snappy nayo).

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