15 Ukudla Okunempilo Okufanele Ube Nakho Ekhishini Lakho Ngaso Sonke Isikhathi

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Uyayithola manje: Izithelo nemifino zinhle, ama-chips amazambane nama-Oreos mubi. Akuyona neze isayensi ye-rocket. Kepha ngabe ubeka ifriji lakho kanye ne-pantry yakho nge kwesokudla ukudla okunempilo njengoba kunjalo, lokho okunikeza umsoco ophelele wemali yakho (neshelufu)? Nakhu ukudla ongakufaka ohlwini lwakho lokudla-futhi ugcine lapho-ukuze uthole ukudla okunempilo.

1. Yogathi

Gcina amabhaktheriya akho "amahle" wokugaya ukudla asezingeni eliphilile ngama-yogurts aqukethe amasiko aphilayo, asebenzayo. Isexwayiso: Ezinye izinhlobo zigcwele ushukela, ngakho-ke hlala kucace noma uhlole amalebula ngaphambi kokukuphonsa enqoleni yakho yokudla. I-yogurt ingenye yokudla okuningana kokudla okuphezulu kakhulu ngenxa yokuthi konke kugcwalisa futhi kulayishwe nge-calcium, i-potassium ne-vitamin B.

2. Isalmon yasendle

Ngokungafani nezinye izinhlobo zezinhlanzi, ucwaningo luye lwabonisa ukuthi amazinga e-mercury aphansi kakhulu ku-salmon. Lezi yizindaba ezimnandi, uma kubhekwa ukuthi izinhlanzi zinikeza ukudla okunomsoco kanye namaprotheni ngamakhalori ambalwa. Iqukethe ne-omega-3's, esiza ukugcina impilo yenhliziyo. Kungani kufanele uhambe? I-saumon ekhuliswe epulazini ingaba sengozini yokuthola izifo futhi kungenzeka ukuthi iye yachayeka noma yelashwa ngama-antibiotics.

3. Abamhlophe Beqanda

Ngisho nezikhupha, amaqanda anama-kilojoule angama-70 kuya kwangama-80 kuphela-kodwa leso sikhungo esiphuzi siphezulu kwi-cholesterol. Thenga amaqanda amasha bese ukhipha izikhupha ukwanda okusheshayo kwamaprotheni esidlweni sakho sasekuseni. Hlanganisa nemifino emisha ukwengeza ukunambitheka.

4. Imifino Eluhlaza

Imifino enempilo efana ne-broccoli, iklabishi ne-kale inomsoco ophelele futhi ilayishwe ikhemikhali yezitshalo engase ikusize ukwehlisa ingozi yomdlavuza. Amavithamini aphansi? Faka isipinashi esaladini sakho. Njengezinye imifino emnyama, enamaqabunga, ilayishwe i-iron novithamini K, okungase kuvimbele ukukhumuzeka kwamathambo, isifo sikashukela kanye nesifo samathambo.

5. Amajikijolo

Ayikho indlela yokukhuluma ngokudla okuphezulu kokudla ngaphandle kokusho ama-blueberries, aqukethe ama-antioxidants futhi aphindwe kabili njenge-anti-inflammatory. Lwela cishe isigamu senkomishi ngosuku, kungaba ngaphezulu kukakolweni ophelele, okuxubene neyogathi noma kumane kube ngokwakho.

6. Ama-alimondi

Akukhona nje ukuthi ama-alimondi asiza ukwehlisa i-cholesterol embi, angakusiza ulahlekelwe isisindo-ngokocwaningo olushicilelwe encwadini Ijenali Yomhlaba Wonke Yokukhuluphala. Olunye ucwaningo, lolu oluphuma eHarvard's School of Public Health, luthole ukuthi umuthi unganciphisa ubungozi bokuhlaselwa yisifo senhliziyo ngamaphesenti angama-25 uma udliwa okungenani kabili ngesonto.

7. Ubhontshisi Omnyama

Ingabe othile uthe ibhulakufesi burrito? Faka ubhontshisi omnyama ohlwini lwakho lokudla okunempilo. Zinefayibha ephezulu (i-plus enkulu) futhi zinikela ngezinye izakhi zokudla okunempilo, njenge-calcium, i-iron ne-folic acid. Ngakho-ke, jikijela nge-omelet noma wenze isobho likabhontshisi omnyama njengesidlo sasemini esibandayo sezulu esibandayo.

8. Ama-apula

Uzwile inkulumo ethi "I-apula ngosuku ligcina udokotela engekho," futhi kuyiqiniso. Ama-apula agcwele nefayibha futhi angasiza ekunciphiseni ubungozi besifo senhliziyo, ngokusho kocwaningo olushicilelwe ku- Ijenali Yezokudla. Futhi aqukethe i-boron yamaminerali, elungele amathambo.

9. Utamatisi

Utamatisi uqukethe i-antioxidant ebizwa nge-lycopene, engasiza ekuvikeleni umdlavuza othile. Ucwaningo luye lwabonisa nokuthi utamatisi wehlisa i-cholesterol, futhi wehlise umfutho wegazi futhi ugcine ukukhula okunempilo kwamaselula (okuyindlela enhle yokuthi kungakusiza ukuthi ube nezinwele, izinzipho kanye nesikhumba esinempilo). Ukubheja kwakho okuhle? Yidla utamatisi omningi. Uzokwazi ukupakisha izakhamzimba eziningi kunokumane usike izingcezu wedwa.

10. Ijusi le-Orenji

Kungenzeka futhi phuza ukudla okunempilo okunempilo. Ijusi lewolintshi liqukethe i-potassium futhi-waqagela i-vitamin C. Futhi, izinhlobo eziningi seziqiniswe nge-omega-3s enempilo yenhliziyo. Kungasiza futhi ukukhuphula amazinga akho e-HDL, aka cholesterol enempilo. Bheka izinhlobo ezintsha ezicindezelwe kanye nemikhiqizo enoshukela omncane.

Ikhasi Elilandelayo: Okunye ukudla okunempilo

11. Amazambane Amnandi

Khuluma ngokudla okunomsoco: Ubhatata unenani "elidingekayo" eliphindwe kahlanu kune-beta carotene edingwa umzimba wakho. Ngakho kusho ukuthini lokho? Kokunye, isikhumba esinempilo. I-beta carotene ingasiza ukuvimbela ukulimala kwelanga. Kungase futhi kuqinise amasosha akho omzimba, kukuvimbele ekuguleni imikhuhlane nezinye izifo kulobu busika.

12. Ukolweni Igciwane

Igciwane likakolweni liqukethe i-magnesium, esiza ukugcina amathambo akho enempilo ngaphezu kokunciphisa ukucindezeleka nokugcina amazinga e-insulin enempilo. Ibuye ibe ne-iron, i-fiber, i-calcium, i-potassium kanye ne-zinc (engasiza ukukhulisa amasosha akho omzimba). Faka igciwane likakolweni ekudleni kwakho ngokufafaza ku-yogurt noma okusanhlamvu okunempilo.

13. Ihalananda

Yidla imbewu enamanzi yezithelo ezi-tangy noma uyiphuze ngejusi ukuze uthole i-punch yama-antioxidants, kufaka phakathi ama-tannins nama-anthocyanins. Kuyisengezo okufanele ube naso kunoma iyiphi inhliziyo yokudla okunempilo ngoba ingasiza ukugeleza kwegazi futhi yehlise amazinga we-cholesterol embi. Ngokuya ngocwaningo oluphuma ku-UCLA, kungasiza nasekuvikeleni izinhlobo ezithile zomdlavuza.

14. Upelepele Oshisayo

Ama-chilies awagcini ngokunonga izindlela zakho zokupheka ozithandayo - futhi zigcwele uvithamini C futhi zingasiza ukunciphisa amazinga ezinhlungu. Zingakusiza nokuthi wehlise isisindo. Ukudla okunezinongo kutholakale ukuthi kwenyusa izinga lokugayeka kokudla emzimbeni ngamaphesenti angama-23 isikhathi esifushane.

15. Uhayayi

Phansi umthamo onempilo we-fiber yesidlo sasekuseni ngendishi ye-oatmeal, engasiza ukunciphisa amazinga e-cholesterol e-LDL noma "amabi", futhi nokunikeza izakhamzimba, njengevithamini E, i-iron ne-magnesium. Ithiphu: Faka inqwaba ye-protein powder ukuthola ukukhahlela okunempilo ekuseni.

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