Ukudla oku-15 okunothe

-Delile

• 1. Isibindi se-veal esisikiwe
• 2. I-Coriander, iqabunga elomile
• 3. Amantongomane e-cashew othosiwe
• 4. Amantongomane aluhlaza aseBrazil
• 5. Imbewu
• 6. Impapaya emnandi eluhlaza
• 7. Ubhontshisi wekhofi othosiwe
• 8. Ufulawa weSoy
• 9. Raw Jurubeba
• 10. I-alimondi eyosiwe
• 11. Amakhowe
• 12. Amantongomane
• 13. Ushokoledi omnyama
• 14. I-walnut eluhlaza
• 15. Imifino eluhlaza
• Iyini inani lansuku zonke elinconywayo?
• Yini engadala ukuntuleka kwethusi
• Yini engadala ithusi eleqile

Ithusi likhona emanzini nakokunye ukudla okufana nesibindi senyama, i-coriander, i-alimondi, ushokoledi noma i-flaxseed.

ICopper iyiminerali etholakala egazini, esibindini, ebuchosheni, enhliziyweni nasezinso futhi ibalulekile emisebenzini eyahlukahlukene yomzimba, njengokukhiqiza amandla, ukwakheka kwamaseli abomvu egazi, ukwakheka kwamathambo. Ngaphezu kwalokho, ithusi libuye libe ne-antioxidant, esiza ukuvikela amaseli ekulimaleni okungenzeka, ukuvimbela ukuguga ngaphambi kwesikhathi kanye nokuvela kwezifo ezinzima ezifana nomdlavuza.

Ukushoda kwethusi emzimbeni akuvamile, ngoba inani lethusi elitholakala ekudleni lanele ukuhlangabezana nezidingo zethusi ezidingwa ngumzimba. Kwezinye izimo, ukuqoqwa okwedlulele kwethusi emzimbeni kungenzeka, okungadala uhudo noma ukunambitheka kwensimbi emlonyeni, ngokwesibonelo.

Okunye kokudla okucebe kakhulu ngethusi yilezi:

1. Isibindi se-veal esisikiwe

Isibindi wukudla okunothe ngethusi, ikakhulukazi uma kugriziwe, kanti ku-100g wesibindi esigajiwe kune-12.58 mg yethusi.

Ukudla okubandakanya isibindi ngendlela elinganiselayo kubalulekile ngoba kuwukudla okunothile ngomsoco okungaba lusizo ekwelapheni ezinye izifo, njenge-anemia.

Qonda kabanzi mayelana ne-steak yesibindi.

2. I-Coriander, iqabunga elomile

I-Coriander ingadliwa ngendlela yamaqabunga, imbewu noma izimpande, kepha ukusetshenziswa kweqabunga le-coriander elingenamanzi yifomu elinconywe kakhulu ngoba licebile ngethusi, ngoba ku-100g weqabunga elingenamanzi, kune-4.09 mg yethusi.

ICoriander umuthi obalulekile onamakha ekudleni ngoba, njengamanye amakhambi anamakha, ungeza ukunambitheka nezakhamzimba ezitsheni futhi ungasetshenziswa kumasaladi, amasobho, ilayisi noma ipasta.

Bona ukuthi i-coriander ivimbela kanjani umdlavuza futhi ithuthukise ukugaya.

3. Amantongomane e-cashew othosiwe

Amantongomane athosiwe acebile ngethusi, kuthi ku-100g wenathi kube no-1.92 mg wethusi.

I-cashew nut inhle kakhulu kwezempilo ngoba inezinzuzo eziningi, ngoba inezinto zokulwa ne-antioxidant futhi icebile emafutheni amahle, futhi ingadliwa ngokudla okulula, amasaladi noma ngendlela yebhotela.

Thola izinzuzo eziyishumi zezempilo zamantongomane e-cashew.

4. Amantongomane aluhlaza aseBrazil

Amantongomane aseBrazil angadliwa uwoyela ongadliwa ungavuthiwe, kumasaladi, okusanhlamvu, kophudingi noma ngezithelo, kepha-ke kunconywa ukusetshenziswa kwawo ngendlela eluhlaza, ngoba i-100g yenathi yaseBrazil ine-1.79 mg yethusi, ngaleyo ndlela iletha izinzuzo ezahlukahlukene zezempilo.

Ngaphezu kwalokho, inezinzuzo eziningi zezempilo njengokunciphisa i-cholesterol, ukuvimbela izinhlobo ezithile zomdlavuza, ukuqinisa amasosha omzimba noma ukugcina impilo yenhliziyo, ngoba icebile ngamaprotheni, imicu, amavithamini kanye nethusi.

Funda izinzuzo zezempilo eziyi-8 zamantongomane aseBrazil (nokuthi ungadla kanjani).

5. Imbewu

Imbewu efana ne-sesame ne-flaxseed iqukethe inani elifanele lethusi, ngoba i-100g yesame ine-1.51 mg yethusi bese i-100g ye-flaxseed ine-1.09 mg yethusi.

I-Sesame ne-flaxseed kungukudla okuhle kakhulu kokudla okunempilo ngoba kunezinzuzo eziningi ezifana nokusiza ekwehliseni isisindo, ukunciphisa ubungozi besifo senhliziyo, ukwehlisa i-cholesterol noma ukusiza ukulawula ushukela wegazi.

Bona izinzuzo eziyisi-7 eziyinhloko ze-flaxseed nokuthi ungayisebenzisa kanjani.

6. Impapaya emnandi eluhlaza

Ku-100g ngayinye yefomula formaya kune-1.36 mg yethusi, okwenza upopo ube ukudla okuhle uma ufuna ukudla okunomsoco.

IFormosa papaya wuhlobo lukaphaya futhi inezinzuzo eziningana zezempilo, ikakhulukazi ezingeni lokugaya ukudla ngoba isiza ekugayeni nasekumungeni kokudla, futhi ngoba icebile ngensimbi, i-calcium, uvithamini K nethusi, okuyizakhi zomzimba ezibalulekile ukusebenza okulungile komzimba.

Thola izinzuzo eziyisishiyagalombili zezempilo zikaphaya nokuthi uzidla kanjani.

7. Ubhontshisi wekhofi othosiwe

Ubhontshisi wekhofi othosiwe, ongagaywa futhi usetshenziselwe ukwenza ikhofi, ucebile ngethusi, ngoba i-100g yokusanhlamvu ine-1.30 mg yethusi.

Ubhontshisi wekhofi unezinzuzo eziningana zezempilo, ezingatholwa ngokusetshenziswa kwekhofi. Ikhofi linenqwaba yezakhi zomzimba, njenge-caffeine, esiza ukulwa nokukhathala, ukuvimbela nokwenza ngcono ikhanda noma ukuvikela inhliziyo.

Qonda izinzuzo ze-7 zekhofi.

8. Ufulawa weSoy

I-Soy ingadliwa ngohlobo lwezinhlamvu eziphekiwe, ufulawa noma ngamaphrotheni aqoshiwe, futhi ngesimo sefulawa inenani lethusi lika-1.29 mg ku-100 g kafulawa wesoya, osiza ekulinganisweni kwamazinga ethusi emzimbeni .

I-Soy i-oilseed ecebile nge-fiber, i-fatty acids, i-omega 3 namavithamini, esetshenziswa njengomlingani ukunciphisa ubungozi besifo senhliziyo, ukulawula amazinga kashukela nokusiza ekwehliseni isisindo.

Funda ukuthi yini i-soy, izinzuzo nokuthi ungazilungiselela kanjani.

9. Raw Jurubeba

I-Jurubeba ingasetshenziswa kuma-teas ngokufakwa, i-tincture noma ijusi yezimpande futhi, ikakhulukazi, ngesimo sayo esiluhlaza icebile ngethusi, ne-1.16 mg yethusi ku-100g we-jurubeba ngamunye.

IJurubeba isitshalo eselaphayo esingasetshenziswa ekwelapheni izifo ezifana ne-anemia, izinkinga zokugaya ukudla, ekwelapheni isiminyaminya samakhala, noma ekuphekeni, ukulungiselela iziphuzo ezidakayo.

Bona ukuthi iyini i-jurubeba, yenzelwe ini nokuthi ungayisebenzisa kanjani.

10. I-alimondi eyosiwe

I-alimondi ingadliwa kumasaladi, nge-yogurt, izithelo, kuma-dessert, okuluhlaza noma okugcotshwe, i-alimondi eyosiwe icebe ngethusi, ne-0.93 mg yethusi ku-100 g ngamunye.

I-almond i-oilseed ecebile ngamafutha amahle, amaprotheni, i-fiber namavithamini, futhi ibaluleke kakhulu kwezempilo ngoba isiza ukulawula amathumbu, isifiso sokudla nokukhulisa amathambo ngendlela enempilo futhi ivimbela isifo senhliziyo.

Thola izinzuzo ezi-5 zezempilo zama-alimondi.

11. Amakhowe

Kunezinhlobo eziningi zamakhowe, kepha amaShiitake namakhowe ansundu acebe kakhulu ngethusi, ngoba i-100g yamakhowe aluhlaza we-Shiitake ane-0.9 mg yethusi kanti i-100g yekhowe elinsundu eluhlaza ine-0.5 mg yethusi futhi, ingasetshenziswa kumasaladi, i-pasta noma amasemishi.

Amakhowe ayimithombo emihle yamavithamini, i-potassium, i-phosphorus, i-selenium nethusi, okusiza ukulawula umfutho wegazi, kwehlisa ubungozi besifo sezinso nesifo senhliziyo.

Bheka izinhlobo zamakhowe kanye nezinzuzo eziyisi-9 zezempilo.

12. Amantongomane

Amakinati angotshani kawoyela ongasetshenziswa uluhlaza noma uthosiwe, kumasaladi, kophudingi, ipasta noma ukudla okulula. Ku-100g wamantongomane aluhlaza kune-0.78 mg yethusi kanti, i-100g ngayinye yamakinati athosiwe ino-0.68 mg yethusi, okuyindawo ebalulekile yokudla okulinganiselayo.

Le-oilseed icebile ngamavithamini, amaprotheni kanye namafutha amahle, afana ne-omega 3, asiza ukuvikela inhliziyo, ukuvimbela ukuqala kwesifo senhliziyo noma i-atherosclerosis.

Funda izinzuzo eziyi-9 zamakinati nokuthi ungadla kanjani

13. Ushokoledi omnyama

Ushokoledi omnyama ungadliwa kumathebulethi, kuma-dessert noma ngezithelo futhi, kuyo yonke i-100g, iqukethe u-0.77 mg wethusi, okwenza kube umlingani omuhle wokudla okunomsoco.

Ushokoledi omuhle kakhulu wezempilo umaphakathi obabayo ngoba unamaphesenti aphezulu kakhokho nezinye izakhamzimba ezisiza ngempilo yenhliziyo futhi zivikele amaseli, zivimbele ukuguga ngaphambi kwesikhathi futhi zilwe namazinga aphezulu e-cholesterol.

Thola ukuthi iyiphi ushokoledi omuhle kakhulu wezempilo.

14. I-walnut eluhlaza

Lesi sithelo esomisiwe singadliwa somile noma singaphekiwe, kuma-dessert, kumasaladi noma ku-pasta, kanti ku-100g ngamunye we-walnut kukhona u-0.75 mg wethusi.

Inathi isithelo esomile esinamavithamini, imicu, amafutha amahle nethusi futhi sisiza ukulawula i-cholesterol, ukunciphisa isisindo nokukhulisa amandla.

Bona ukuthi ungazidla kanjani izithelo ezomisiwe ngaphandle kokuthola amafutha.

15. Imifino eluhlaza

Ama-oats angadliwa kuma-flakes, ufulawa noma i-granola, ukwenza amakhukhi, ophaya, amakhekhe, izinkwa noma i-pasta, futhi ifaka u-0.44 mg wethusi kuwo wonke ama-100g we-oats eluhlaza.

Ama-oats angumbumbulu onothe ngamavithamini, i-fiber kanye nama-antioxidants, asiza ukulawula amazinga kashukela nele-cholesterol nokuvikela inhliziyo.

Qonda izinzuzo eziyisihlanu zezempilo zama-oats.

Iyini inani lansuku zonke elinconywayo?

Isilinganiso esinconyiwe sokudla ithusi somuntu omdala onempilo ngokuvamile kusuka ku-0.9 mg kuye ku-2.7 mg ngosuku. Ezinganeni, phakathi konyaka owodwa neminyaka eyi-13, isilinganiso sobhedu esiphundwayo sihluka phakathi kuka-0.34 no-0.7 mg wethusi ngosuku.

Yini engadala ukuntuleka kwethusi

Inani eliphansi lethusi emzimbeni alivamile, kepha uma lenzeka lingaba nezinkinga ezifana ne-anemia, ukwehla kwenani lamaseli amhlophe egazini, elaziwa nge-neutropenia, noma ukuphazamiseka ezingeni lamathambo, njenge ukuphuka.

Yini engadala ithusi eleqile

Ithusi lingatholakala nasemanzini ompompi lapho lihamba ngamapayipi ethusi.Kulesi simo, ukudla ithusi ngokweqile kungadala ukunambitheka kwensimbi emlonyeni, amathe amaningi, isicanucanu, ukuhlanza, ukushisa esiswini, ukopha emathunjini kanye nohudo.