Ukuthetha ngeenzuzo kunye nokungahambi kakuhle kwamabhontshisi asemathinini, kufuneka uqale ufunde kabanzi ngale mveliso. Kuyavunywa ukuba ukhenketwa kuyona ndlela efanelekileyo kwaye inokuthenjelwa ngokugcinwa kwexesha elide le mveliso. Ngexesha elifanayo, ukuba usebenzise ubhontshisi obunciniweyo, awudingi ukuwucwina okanye ukuwubilisa ixesha elide, njengolu hlobo olomileyo, lucoca nje ngamanzi ahlambulukileyo, kwaye ibhontshisi ilungele ukusetshenziswa. Omnye wamanqanaba aphezulu kakhulu ebhontshisiweyo eminzini ekudleni kwe-vegan kunye nemifuno, kuba iqulethe iprotheni eninzi, efana neyo kwenyama kunye nentlanzi. Kodwa yintoni kanye inzuzo kunye nenzakalo yobhontshisi obomvu, masiqonde ngoku ngcaciso engakumbi.
Ngaba ubhontshisi obunciniweyo luncedo?
Ukuthetha malunga nokuba ubhontshisi beetekisi luncedo xa ulahlekelwa isisindo, kufuneka kuthethwe ukuba le mveliso iyahlukelelwa ngumxholo wekhalori. Ukusetyenziswa kwemveliso ekudleni kukuvumela ukuba uzalise umzimba wonke amavithamini afunekayo, amaminerali kunye nefiber. Eyona mveliso ayimkelekanga kuphela, kodwa ikhuthazwa ukuba isebenzise abantu abanobunzima obunzima.
Ukuthetha ngeenzuzo okanye inzakalo yeembotyi ezimhlophe ezimhlophe, umntu kufuneka akhulume ngemisebenzi yayo eyintloko yomzimba womntu. Ukusetyenziswa kwalo mveliso ekudleni kubangela umqobo ekuveleni kwe-cholesterol, ngokuqhelekileyo i-carbohydrates metabolism, inika ukukhuselwa okuthembekileyo kwimiphumo ye-radicals yamahhala. Iibhontshisi ziqulethe inani elikhulu le-magnesium, i-calcium, i-potassium, iprotheni, i-fibre kunye namavithamini eqela B, PP kunye no-A. ngokubhekiselele kwintsholongwane, umlinganiselo weprotheni kwimveliso yamathanga iyancitshiswa kathathu.
Ingozi yeembotyi ezinamathanga
Iibhontshisi zinokulimaza kuphela ukuba ziphekwe ngokungafanelekanga. Nangona kunjalo, le nto ayinayo nayiphi imveliso esele ikhutshiwe, kuba ikulungele ukusetyenziswa. Ngexesha elifanayo, kufuneka ukwazi ukuba kungcono ukungasebenzisi kakubi le mveliso kubantu abadala, kunye nokuba umntu unesilonda sesigulane kunye nesifo segastritis . Akukhuthazwa ukuba udle ubhontshisi obunciniweyo kubantwana ukuya kunyaka, ukuba ufaka ubhontshisi ekudleni komntwana, ngoko kufuneka kwenziwe ngokuthe ngcembe kunye ncinane kakhulu. Akukhuthazwa ukusebenzisa ubhontshisi obunciniweyo kumama oongikazi ngeenyanga zokuqala zokuncedisa umntwana.