Ukulondolozwa kwezakhamzimba: Imifino eguqukayo ingasiza ekuvikeleni okuqukethwe kwazo okunempilo, kufaka phakathi amavithamini, amaminerali kanye nama-antioxidants. Lokhu kubalulekile ekuqinisekiseni ukuthi izakhi ezibalulekile zigcinwa ukusetshenziswa, ikakhulukazi ezifundeni noma izinkathi lapho umkhiqizo omusha awutholakali kalula.
Ukutholakala Kwezakhamzimba: Imifino ethosiwe inikeza indlela elula yokuthola izakhi ezibalulekile, ngoba zingagcinwa isikhathi eside futhi zivuselelwa kalula ukuze zisetshenziswe. Lokhu kungazuzisa ikakhulukazi ezindaweni ezinokufinyelela okulinganiselwe kumkhiqizo omusha noma ngezikhathi zokuntuleka kokudla.
Ukuguquguquka kokupheka: Imifino ethosiwe ingasetshenziswa ezitsheni ezahlukahlukene, inikeze indlela elula yokufaka izakhi zomzimba ezidingekayo ekudleni. Zingezelelwa kumasobho, ama-Stews, ama-casseroles, nakwezinye izindlela zokupheka, enikeza isithako esikahle nesinempilo sokupheka.
Inketho yekhanyeko-eminyene: imifino ethosiwe inganikeza umthombo ohlanganisiwe wezakhamzimba, njengoba inqubo yokuphelelwa amandla isusa okuqukethwe kwamanzi ngenkathi igcina amavithamini namaminerali abalulekile. Lokhu kubenza babe inketho ebalulekile yokugcina ukudla okulinganiselayo nokunempilo, ikakhulukazi ezimweni lapho umkhiqizo omusha ungatholakali kalula.
Imifino ephelele, enomoya onamanzi idlala indima ebalulekile ekunikezeni ukufinyelela kwezakhi zomzimba ezibalulekile, ukulondolozela okuqukethwe okunempilo, nokunikeza inketho eguquguqukayo neyezakhi zomzimba ukuze kusetshenziswe.
Kokubili ukudla okuphekiwe nokuluhlaza okunemihlomulo yezempilo. Kuncike ekudleni. Ukupheka ukudla kungabhubhisa amanye ama-enzyme futhi kuthinte izakhamzimba. Ukudla ezinye ukudla okuluhlaza kuzoqinisekisa ukuthi lokhu kudla kugcina izakhamzimba zazo.on ngakolunye uhlangothi, ukupheka kungakhulisa ukugaya, ukutholakala kwezakhi zomzimba, nokubhubhisa amakhompiyutha alimazayo namagciwane.
Ngamafuphi, enye ayingcono kunenye. Yize kungewona umqondo omubi ukufaka ukudla okuluhlaza ekudleni kwakho. Lezi zigcwele izinzuzo zezempilo ongaziphelelwa ngazo uma uzipheka.
Unyanisizigcwele ama-antioxidants. Ukudalula anyanisi ukushisa kunciphisa izinzuzo zokuvikela umdlavuza ama-phytochemical.Izinhlanganisela ze-anyanisi ezingavuthiwe nazo zingasiza ukunciphisa amazinga e-cholesterol, ukukhuthaza ukukhiqizwa kwe-insulin, nokusiza ukwehlisa ukukhiqizwa kwegazi.
UkhukhambaKonke kuphathelene nalolo mculi omusha, okhrisimulisayo, nowokucwaswa. Ukupheka hhayi hhayi kuphela kuzothinta ukuthungwa kwabo, kepha futhi kunciphise okuqukethwe kwabo okunempilo.
Red ne-green bell pepper:tUHese uphansi kilojoule futhi ucebile kuVitamin B6, Vitamin E, Magnesium, futhi ikakhulukazi uvithamini C.redkanye okuluhlazaI-Bell Peppers kufanele idliwe ingavuthiwe, njengoba ukupheka kuzo kuzonciphisa kakhulu izakhamzimba zazo, ikakhulukazi amavithamini B no-C.
I-broccoliUngomunye walezo zidlo zokudla ezihlukanisa imibono uma kuziwa ukuthi kufanele zidliwe kanjani. Ukupheka kungakhuphula amazinga ezinhlanganisela zokulwa nomdlavuza ezaziwa ngokuthi ama-glucosinolates, kanye nokwenza kube lula kuthrekhi yokugaya ukudla.kodwa ungazuza ngokuzidla okuluhlaza, futhi. Eqinisweni, i-raw broccoli ingaqukatha izikhathi eziyi-10 eziningana uSulfaphane (i-anticarcinogen) kune-broccoli ephekiwe.
UgalikiInethani lama-antioxidants nama-sulfuric compounds, afakazelwe ukuthi anezinzuzo eziningi zezempilo. Ukupheka kungabhubhisa lezi zinhlaka ze-anticarcinogenic sulfuric.
Celery:Ukudla u-celery konke kuyinto e-crunch, kunjalo? Ngakho-ke, kungani ungafuna ngisho nokupheka? Futhi, ukwenza njalo kuzonciphisa okuqukethwe kwayo kwe-antioxidant yayo.
Utamatiyezinhle, ziluhlaza noma ziphekiwe. Ukupheka kuzo kuzokhulisa ukutholakala kweLycopene ye-antioxidant. Ukuzidla okuluhlaza, nokho, kuzoba ngcono uma ufuna ukukhulisa ukudla kwakho kwamavithamini C.
Cukuthola:cI-Oking ingasiza ekutholeni ukumuncwa kwe-beta-carotene, eseguqulwa ibe yi-Vitamin A. kepha ukudla izaqathe okuluhlaza kuzobe kusiza.
Isipinashi:Lemifino enamaqabunga igcwele amavithamini c ne-e ne-fiber, ne-iron, i-potassium kanye ne-magnesium. Ukuchayeka ekushiseni kungathinta lokhu.
Beetrootigcwele amavithamini futhi ingumthombo omuhle kakhulu we-folete, ama-antioxidants, futhi ingakhuphula i-nitric oxide (cha) ukutholakala. Ukupheka kunganciphisa ukusebenza kwalezi zindawo.
Isikhathi Seposi: Meyi-30-2024