Izizathu ezi-5 zokudla ukudla okumile

-Delile

• 1. Ukugaya okulula
• 2. ukumuncwa okungcono kwezakhi
• 3. Isenzo esiqinile se-antioxidant
• 4. Umthombo we-fiber
• 5. Kukusize wehlise isisindo
• Ukudla okungamila
• Ukuhlumisa kanjani ukudla ekhaya

Ukudla okuhluma kuyimbewu ehlume ukuqala ukwakheka kwesitshalo, kuthi uma kudliwe kulesi sigaba kunikeze izakhamzimba ezinjengamaprotheni, imicu, amavithamini kanye namaminerali abalulekile emzimbeni, ngaphezu kokulula ukugaya amathumbu.

Lokhu kudla kungakhiqizwa kalula ekhaya ukuze kusetshenziselwe amajusi, amasaladi, ophaya namaphayi, kanye nasesobho, amasoso nezitshulu, ngaphezu kokukwazi ukusetshenziselwa ukukhiqiza ubisi lwemifino.

1. Ukugaya okulula

Inqubo yokuhluma yandisa umsebenzi wama-enzyme wembewu, okungamaprotheni alungiselela ukugaya futhi andise ukumuncwa kwezakhamzimba emathunjini. Ukudla okuphekiwe akunawo la ma-enzyme ngoba akhutshazwa emazingeni okushisa aphakeme, yingakho kuhlume okusanhlamvu, okungadliwa kungaphekiwe, kuyimithombo yalolu hlobo lweprotheyini.

Ngaphezu kwalokho, ukudla okuhlumayo akubangeli igesi emathunjini, okuvame kakhulu lapho kudliwa ukudla okufana nobhontshisi ophekiwe, udali noma izinkukhu.

2. ukumuncwa okungcono kwezakhi

Ukudla okuhlumulisiwe kukhulisa ukumuncwa kwezakhamzimba emathunjini ngoba kunothe ngama-enzyme futhi kubi ezintweni ezingqubuzana nokudla, okuyizinto ezifana ne-phytic acid ne-tannin eyehlisa ukumuncwa kwamaminerali afana ne-iron, calcium ne-zinc.

Ngemuva kwamahora angama-24 imbewu ifakwa emanzini, lezi zinhlamvu ezimbi sezivele zisetshenziselwe inqubo yokuhluma, azisakhubekisi ukumuncwa kwezakhi zomzimba.

3. Isenzo esiqinile se-antioxidant

Ngemuva kwezinsuku ezimbalwa zokuhluma, okuqukethwe kwamavithamini kwanda kakhulu embewini, ikakhulukazi amavithamini A, B, C no-E, anamandla amakhulu e-antioxidant. Ngokudla amanye ala mavithamini, amasosha omzimba ayaqiniswa futhi izifo ezifana nomdlavuza, ukuguga ngaphambi kwesikhathi, izinkinga zenhliziyo kanye nezifo ziyagwenywa.

4. Umthombo we-fiber

Ngoba zidliwe ziluhlaza futhi zintsha, imbewu ehlumayo icebile ngemicu, eletha izinzuzo njengokunciphisa indlala, ukukhulisa umuzwa wokusutha, ukunciphisa ukumuncwa kwamafutha nobuthi emzimbeni nokwenza ngcono ukuhamba kwamathumbu. Bona ukuthi yikuphi ukudla okune-fiber eningi.

5. Kukusize wehlise isisindo

Izinhlamvu ezihlumile zinama-calories aphansi futhi zine-fiber ephezulu, yingakho zisiza ngenqubo yokwehlisa isisindo. Kungenzeka ukuthi usuthe kakhulu futhi udle amakhalori ambalwa ngokufaka amahlumela ekudleni, ngaphezu kwezakhamzimba ezizokwenza ngcono imetabolism futhi zithande ukwehla kwesisindo. Bona okunye ukudla okungu-10 okusiza ukunciphisa umzimba.

Ukudla okungamila

Ukudla okungamila yilokhu:

• Imidumba: ubhontshisi, uphizi, ubhontshisi, amantongomane, udali, amakinati;
• Imifino: i-broccoli, i-watercress, isithombo, igalikhi, izaqathe, ama-beet;
• Imbewu: i-quinoa, ifilakisi, ithanga, ubhekilanga, isesame;
• Imbewu kawoyela: Amantongomane aseBrazil, amantongomane e-cashew, ama-alimondi, ama-walnuts.

Uma isetshenziswa kumasobho, isitshulu noma ezinye izitsha ezishisayo, okusanhlamvu okutshaliwe kufanele kungezwe kuphela lapho kuphekwa, ukugwema ukulahlekelwa izakhamzimba ngenxa yamazinga okushisa aphezulu ngesikhathi sokulungiselela.

Ukuhlumisa kanjani ukudla ekhaya

Ukuze uhlume ukudla ekhaya, kufanele wenze lezi zinyathelo ezilandelayo:

1. Faka isipuni esisodwa kuya kwezintathu zembewu ekhethiwe noma okusanhlamvu ebhodweni lengilazi elihlanzekile noma esitsheni bese umboza ngamanzi ahlungiwe.
2. Mboza imbiza yengilazi ngendwangu ehlanzekile bese ucwilisa imbewu amahora ayisishiyagalombili kuya kwayi-12 endaweni emnyama.
3. Thela amanzi lapho imbewu ifakwe khona bese ugeza imbewu kahle ngaphansi kompompi.
4. Faka imbewu engilazini enomlomo obanzi bese umboza umlomo webhodwe ngemeshi noma ngentambo enamathiselwe ngebhande lokunwebeka.
5. Beka imbiza ekhoneni ku-colander ukuze amanzi amaningi angadonsa, ukhumbule ukugcina ingilazi endaweni epholile, enomthunzi.
6. Hlanza imbewu ekuseni nasebusuku, noma okungenani u-3x / usuku ezinsukwini ezishisa kakhulu, bese ushiya imbiza yengilazi itshekile futhi ukukhipha amanzi amaningi.
7. Ngemuva kwezinsuku ezingaba ngu-3, ​​imbewu iqala ukuhluma futhi manje ingasetshenziswa.

Isikhathi sokuhluma siyahlukahluka ngokuya ngezici ezinjengezinhlobo zembewu, izinga lokushisa lendawo nomswakama. Ngokuvamile, imbewu isemandleni ayo amakhulu futhi ingadliwa ngokushesha lapho ikhombisa futhi ihluma, okuyilapho kuvela khona ihlumela elincane kusuka enzalweni.

Abadla inyama eluhlaza ngabantu abadla inyama kuphela abadla ukudla okuluhlaza kuphela. Bona ukuthi ungakwenza kanjani lokhu kudla ngokuchofoza lapha.