Amaphutha angu-9 Ajwayelekile Ekhishi

-Delile

• Buyekeza kwe-

Noma ngabe uphonsa ukudla okusha, okunempilo kakhulu enqoleni yakho, ungahle ukubeke futhi ukukulungiselele ngezindlela ezibaphuca (nomzimba wakho) izakha mzimba ozifunayo. Nawa amaphutha ayisishiyagalolunye asekhishini okufanele uwagweme.

Iphutha #1: Khiqiza ukugcwala ngokweqile

Impela, ukwenza igilosa eyodwa enkulu ekuqaleni kwesonto kubonakala kuyindlela engahluleki yokuthola ezinhlanu zakho ngosuku. Kodwa amavithamini namaminerali asezithelo nemifino aqala ukuncipha ngesikhathi sokuvunwa, okusho ukuthi uma ugcina umkhiqizo isikhathi eside, imisoco embalwa ezoba nayo. Ngemva kwesikhathi esingangesonto efrijini, isibonelo, isipinashi sigcina ingxenye nje ye-folate yaso kanye namaphesenti angaba ngu-60 e-lutein (i-antioxidant ehlobene namehlo anempilo). I-Brokholi ilahlekelwa cishe amaphesenti angama-62 ama-flavonoids ayo (ama-antioxidant compounds asiza ukuvimbela umdlavuza nesifo senhliziyo) kungakapheli izinsuku eziyi-10.

Isixazululo: Thenga amaqoqo amancane okungenani kabili ngeviki. Uma ungakwazi ukuthenga njalo ezinsukwini ezimbalwa, hamba umile. Lezi zithelo nemifino ivunwa lapho ibanga khona futhi iqandiswe ngokushesha. Ngenxa yokuthi umkhiqizo awuvezwa umoya-mpilo, izakhi zihlala zizinzile unyaka wonke, ngokusho kwabacwaningi baseYunivesithi yaseCalifornia, eDavis. Vele uqiniseke ukuthi uvikela imikhiqizo efriziwe egcwele amasoso noma ama-syrups. Lokhu kungasho amakhalori angeziwe kusuka kumafutha noma ushukela, futhi kungahle kube ne-sodium eningi.

Iphutha #2: Ufihla ukudla ezitsheni ezibonayo

Ubisi lunothile ku-vitamin riboflavin we-B, kepha uma uvezwa ekukhanyeni, kukhishwa ukuphendula kwamakhemikhali okunciphisa amandla wevithamini, ngokusho kwabaphenyi baseGhent University eBelgium. Ezinye izakhi zomzimba, ezinjenge-amino acid (amabhlogo wokwakha amaprotheni) namavithamini A, C, D, no-E, nakho kuyathinteka. Futhi ngenxa yokuthi izinhlobo zobisi ezinamafutha aphansi kanye nolwe-nonfat zincane kunobisi oluphelele, ukukhanya kungangena kuzo kalula. Le nqubo, eyaziwa njenge-photooxidation, ingashintsha ukunambitheka kobisi futhi idale ama-radicals wamahhala abangela izifo. Njengoba imikhiqizo yokusanhlamvu (ikakhulukazi okusanhlamvu okuphelele) nayo iphezulu ku-riboflavin, nazo zingabanjwa yilokhu kuphuka kwezakhamzimba nokukhiqizwa kwama-radicals amahhala.

Isixazululo: Uma usathenga ubisi lwakho kumajeke epulasitiki acacile, cabanga ukushintshela kumabhokisi amakhadibhodi. Futhi gwema ukugcina izinto ezomile njenge-pasta, irayisi, nokusanhlamvu ezitsheni ezicacile ku-countertop yakho. Esikhundleni salokho, zigcine emabhokisini azo okuqala noma ezitsheni ezi-opaque bese uzifaka emakhabethe akho ekhishi, lapho zizovikeleka khona ekukhanyeni.

Iphutha # 3: Uyashesha ukupheka ugalikhi wakho

Inganekwane ithi lawa ma-bulb amancane anamandla angaxosha ama-vampire, kepha isayensi ikhombisa ukuthi uma uwapheka kahle, angaba namandla okulwa nesikhohlakali esesabeka kakhulu: umdlavuza. Kepha isikhathi siyikho konke.

Isixazululo: Sika, sika, noma uchoboze ama-clove akho, bese uwabekela eceleni okungenani imizuzu eyi-10 ngaphambi kokuhambisa. Ukubhidliza u-garlic kudala i-enzymatic reaction ekhipha isakhi esinempilo esibizwa nge-allyl sulphur; ukulinda ukupheka ugarlic kuvumela isikhathi esanele semali ephelele yokwakhiwa.

Iphutha # 4: Isikhathi kuphela lapho udla ukwatapheya ku-guacamole

Ukungeza lesi sithelo esiluhlaza kumasaladi nakumasemishi kuyindlela elula yokukhulisa ibha yakho yokudla okunempilo. Ukotapheya unothe kakhulu nge-folate, i-potassium, uvithamini E, kanye ne-fiber. Kuyiqiniso ukuthi nazo zinamafutha amaningi, kodwa ziwuhlobo lwe-monounsaturated olunenhliziyo enempilo. Futhi uhhafu wekotapeya unama-calories angu-153 kuphela.

Isixazululo: Enye indlela entsha yokusebenzisa ukwatapheya ekudleni kwakho ukuwasebenzisa njengengxenye yamafutha ekubhakeni. Abacwaningi e-Hunter College e-New York City bashintsha ingxenye yebhotela eresiphi yekhukhi le-oatmeal ngokwatapheya ohlanzekile. Lokhu kushintshana akuzange nje kunciphise inani lamafutha ngamaphesenti angu-35 (ukwatapheya unamagremu amafutha ambalwa ngesipuni kunebhotela noma uwoyela), kuphinde kwenze ukuthi ukudla okutholakele kube thambile, kuhlafuneke, futhi kube mancane amathuba okuthi kubhidlike kunamakhukhi enziwe ngokweresiphi yasekuqaleni. .

Iphutha # 5: Uhamba ngezinongo

Amakhambi nezinongo azigcini nje ngokuthuthukisa ukunambitheka kokupheka kwakho ngaphandle kokwengeza amafutha noma i-sodium, eziningi zalezi zithako ezinuka kamnandi zikuvikela nakushevu wokudla. Ngemuva kokuhlola iziphuzo ezivamile ezingama-20 ezilwa nezinhlobo ezinhlanu zamagciwane (kufaka phakathi i-E. Coli, i-staphylococcus, ne-salmonella), abacwaningi base-University of Hong Kong bathole ukuthi inani eliphakeme le-spice le-antioxidant, liba namandla amakhulu okuvimbela ukusebenza kwamagciwane. Ama-clove, izinti zesinamoni, ne-oregano yizo ezaphumelela kakhulu ekulweni nalezi zifo ezithwala ukudla. Ucwaningo oluhlukile olushicilelwe ku-Journal of Agricultural and Food Chemistry lubonisa ukuthi i-rosemary, i-thyme, i-nutmeg, namaqabunga e-bay nawo acebile nge-antioxidant.

Isixazululo: Awukwazi ukungazinaki izindlela ezijwayelekile zokuphepha kokudla, kepha ukufaka uhhafu wethisipuni wamakhambi noma izinongo kumasaladi, imifino, nenyama kungakunika ukuthula kwengqondo okwengeziwe futhi kukhuphule nokudla kwakho ama-antioxidants alwa nezifo.

Iphutha #6: Uyi-serial peeler

Iningi lama-antioxidants nama-polyphenols akhiqizwayo atholakala eduze kakhulu kwesikhumba noma esikhunjeni uqobo. Ucwaningo olushicilelwe ephephabhukwini i-Nutrition Research luthole ukuthi ama-peel wezithelo amaningi akhombisa imisebenzi ephikisayo ephindwe kabili kuya kwengama-27 kune-pulp yesithelo.

Isixazululo: Hlanza ngobumnene amazambane kanye nezaqathe kunokuba ususe isikhumba sabo, bese usebenzisa isikhumba semifino noma ummese obukhali ukuze unciphise ungqimba oluncane ngangokunokwenzeka ezithelweni nasemifino okufanele ihlutswe.

Iphutha # 7: Ubamba amavithamini namaminerali

Ukubilisa kungabonakala kuyindlela elula, engenampikiswano yokulungisa imifino ngaphandle kokufaka uwoyela, kodwa le ndlela yokupheka ingadala amaphesenti angama-90 wezakhamzimba zokudla ukuthi kuvuze. Amaminerali afana ne-potassium namavithamini ancibilikayo emanzini afana no-B no-C agcina ekhishwa ngamanzi.

Isixazululo: Ukuze ugcine lezi zinto ezibalulekile zingaphumi ngesikhathi sokupheka, zama ukubilisa (sebenzisa inani elincane lamanzi ngebhasikidi le-steamer), i-microwaving, noma i-stir-frying. Ucwaningo olwenziwe eNyuvesi yase-Essex eNgilandi lukhombisa ukuthi lapho imifino ethile ilungiswa kusetshenziswa lezi zindlela, iningi lezakhamzimba elaliqukethe zazisinda. Futhi uvuselele-ukuthosa amaphuzu ngisho nangaphezulu lapho upheka imifino eluhlaza noma eluhlaza okwesibhakabhaka. Lezi zicebile nge-beta-carotene, kanti uwoyela owasebenzisayo ukuwathosa ungakhuphula inani le-antioxidant oyiphuzayo kuze kufike kumaphesenti angama-63, ngokusho kocwaningo olushicilelwe ephephabhukwini i-Molecular Nutrition & Food Research. Awudingi ukusebenzisa amafutha amaningi; noma isipuni nje sizokwenza.

Iphutha # 8: Awuyigezi yonke imikhiqizo yakho ngaphambi kokuyidla

Iningi lethu liyakhumbula ukugeza ama-plums namajikijolo ngaphambi kokuwakha, kepha ugcine nini ukubhula ubhanana, iwolintshi, i-cantaloupe, noma umango ngamanzi? Kungabonakala njengokungajwayelekile ukugeza umkhiqizo odliwayo, kepha amabhaktheriya ayingozi ahlala ebusweni angadluliselwa ezandleni zakho noma nangaphakathi kwesithelo lapho usisika kuso.

Isixazululo: Ukuze uhlanze umkhiqizo, mane usebenzise ucezu ngalunye ngaphansi kompompi bese ukhuhla kahle. Ukusebenzisa izandla zakho ukuhlikihla izithelo ezinjengamawolintshi, ubhanana, namapentshisi ngaphansi kwamanzi kwanele. Uma usuqedile, sula izinto ngendwangu ehlanzekile noma ithawula lephepha. Kubalulekile ukugeza izandla zakho ngensipho namanzi afudumele okungenani imizuzwana engu-20 ngaphambi nangemva kokuphatha izinto ukuze unciphise ukusabalala kwamagciwane. Phonsa amaqabunga angaphandle emifino njengeklabishi ne-ulethisi ngaphambi kokuwashwa, ngoba aphathwe kakhulu futhi angaba namazinga aphezulu okungcoliswa kwamagciwane.

Iphutha # 9: Awumatanisi kahle ukudla

Abaningi bethu bacabanga ngokuthola i-ayoni eyanele kuphela lapho sizizwa sikhathele noma sikhathele. Kepha kufanele sinake ukudla kwethu kwensimbi nsuku zonke, ngaphambi kokuba kuvele izimpawu. Imizimba yethu imunca cishe amaphesenti ayi-15 kuye kwangama-35 we-heme iron (etholakala enyameni nasolwandle), kepha amaphesenti ama-2 kuye kwangama-20 wensimbi engeyona i-heme (kusuka kubhontshisi, okusanhlamvu okusanhlamvu okuphelele, i-tofu, nemifino emnyama, enamaqabunga).

Isixazululo: Khulisa ukuthi uthatha insimbi engakanani ngokuhlanganisa i-iron engeyona i-heme nokudla okunothe nge-vitamin C neziphuzo, njengezithelo ezisawolintshi namajusi, utamatisi, upelepele oshisayo noswiti, ama-strawberry, namakhabe. Gwema ukuphuza itiye noma ikhofi ekudleni ngoba lokhu kungavimbela ukumuncwa kwensimbi kuze kufike kumaphesenti angama-60; lezi ziphuzo ziqukethe izinhlanganisela ezibizwa ngokuthi ama-polyphenols abopha insimbi. Linda uze uqede ukudla kwakho ngaphambi kokufaka iketela ukuze ubilise.

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