Ukudla okungu-10 okungcono okuluhlaza kunokuphekiwe

-Delile

• 1. Ukhokho
• 2. Izithelo ezintsha
• 3. Garlic
• 4. Ukhukhunathi
• 5. Izithelo ezomile
• 6. Amantongomane, amakinati namakhunathi
• 7. Upelepele obomvu
• 8. anyanisi
• 9. Broccoli
• 10. U-Beet

Okunye ukudla kulahlekelwa yingxenye yezakhamzimba nezinzuzo emzimbeni uma kuphekwe noma kufakwa emikhiqizweni enezimboni, njengoba amavithamini amaningi namaminerali alahlekile ngesikhathi sokupheka noma ngenxa yokweqisa koshukela, ufulawa omhlophe kanye nokugcinwa kwamakhemikhali imboni engeza emikhiqizweni esetshenzisiwe.

Ngakho-ke nalu uhlu lokudla okuyi-10 okuletha izinzuzo zezempilo kakhulu lapho kudliwa kungaphekiwe.

1. Ukhokho

Izinzuzo zempilo zikashokoledi zibangelwa i-cocoa, ecebile ngama-antioxidants futhi inezinto ezinjengokwehlisa umfutho wegazi nokukhiqiza i-serotonin, i-hormone ekunika umuzwa wenhlalakahle.

Kodwa-ke, ukukhiqiza ushokoledi imboni isebenzisa amanani amakhulu kashukela, uwoyela, ufulawa nezinye izithako ezenza ukuthi umkhiqizo wokugcina ungasenazo izinzuzo zokhokho. Ngakho-ke, okuhle ukuthi kudliwe ushokoledi okungenani ngo-70% kakhokho, bese usebenzisa i-cocoa powder ukwenza izindlela zokupheka bese ufaka obisini lwasekuseni, ngokwesibonelo.

2. Izithelo ezintsha

Yize amajusi asebenzayo, anezimboni ecebile ngezinto zokubekisa, udayi namaswidi okufakelwa, angadala izinkinga ezinjengezinto ezibangela ukungezwani komzimba nokwanda noshukela wegazi, ngaphezu kokungalethi zonke izakhamzimba ezinenzuzo zezithelo ezintsha.

Ngakho-ke, umuntu kufanele akhethe ukuthenga izithelo futhi enze ujusi wemvelo ekhaya, ngoba ngaleyo ndlela ukudla kuzoba nokunotha kwezakhi ezintsha ezizokhipha umzimba emzimbeni, zithuthukise imetabolism futhi zilethe isimo emzimbeni.

3. Garlic

I-Garlic icebile ku-allicin, into esiza ukwehlisa i-cholesterol ephezulu, yehlisa umfutho wegazi futhi ivikele i-thrombosis nesifo senhliziyo. Kodwa-ke, ugalikhi oluhlaza uqukethe inani elikhulu le-allicin, njengoba ingxenye yawo ilahleka ngesikhathi sokupheka.

Ngakho-ke, ukuvikela inhliziyo yakho futhi ube nezinzuzo eziningi ezilethwa ugarlic, kufanele uyidle ingaphekiwe noma uphuze ingilazi eyodwa yamanzi egalikhi nsuku zonke ekuseni nangaphambi kokulala. Thola ukuthi ungenza kanjani leli khambi lasekhaya lenhliziyo lapha.

4. Ukhukhunathi

Ukudla amakhukhi, amabhala okusanhlamvu, izinkwa neminye imikhiqizo enokhukhunathi akulethi izinzuzo zalesi sithelo, ngoba zinothile ngoshukela nofulawa omhlophe, okwandisa ushukela egazini futhi othanda ukuzuza kwesisindo.

Ngakho-ke, kufanele kukhethwe ukhukhunathi omusha, ngoba uqukethe izintambo ezithuthukisa ukusebenza kwamathumbu, futhi amanzi awo acebile nge-potassium, i-sodium, i-phosphorus ne-chlorine, amaminerali abalulekile ukugcina i-hydration yomzimba, ikakhulukazi ngemuva kokuvivinya umzimba. Bona nokuthi ungenza kanjani uwoyela kakhukhunathi ekhaya.

5. Izithelo ezomile

Ngesikhathi senqubo yokwehlisa amanzi emzimbeni, izithelo zilahlekelwa yingxenye yamavithamini ebeziqukethwe emanzini azo bese ziqala ukuba noshukela ophindwe kabili noma kathathu ngaphambili, okwandisa amakhalori okudla neglucose yegazi ngemuva kokudliwa.

Ngakho-ke, umuntu kufanele akhethe ukudla izithelo ezintsha, ezinikeza ukusutha okwengeziwe, abe nama-calories amancane futhi alethe zonke izakhamzimba ukugcina ukusebenza kahle komzimba.

6. Amantongomane, amakinati namakhunathi

Izithelo zika-oyela ezinjengamantongomane, ama-chestnut namakinati zinothile ku-omega-3, amafutha amahle asiza ekugcineni impilo yenhliziyo, nezakhamzimba ezifana ne-iron ne-magnesium, evimbela izinkinga zokushoda kwegazi nemisipha.

Ngakho-ke, ukusetshenziswa kwalezi zithelo ezisezimbonini ngosawoti ongeziwe kufanele kugwenywe, ngoba usawoti omningi ukwandisa umfutho wegazi futhi ubangele ukugcinwa koketshezi, kunciphise izinzuzo zezithelo ezingavuthiwe. Bona ukuthi inathi yaseBrazil iyivikela kanjani inhliziyo.

7. Upelepele obomvu

Upelepele obomvu ucebile ngovithamini C, uvithamini E, uvithamini B6 ne-magnesium, izakhamzimba ezisebenza njengama-antioxidants futhi ezivimbela izinkinga ezifana ne-anemia.

Kodwa-ke, uma iphekiwe, ithosiwe noma yosiwe isikhathi eside, upelepele obomvu ulahlekelwa uvithamini C wawo namandla e-antioxidant. Ngakho-ke, kufanele idliwe iluhlaza noma isetshenziswe kuma-stir-fries asheshayo, ngaphandle kokuvumela izinga lokushisa lokudla ukuba likhulu kakhulu.

8. anyanisi

Njengegalikhi, u-anyanisi ucebile nge-allicin, into esiza ukuvimbela izinkinga zenhliziyo nemithambo yegazi, umdlavuza nomfutho wegazi ophezulu. Kodwa-ke, u-anyanisi ophekiwe ulahlekelwa okunye kwalesi sakhi, ngakho-ke ukudla u-anyanisi oluhlaza kunezinzuzo eziningi zezempilo.

9. Broccoli

I-Brokholi imifino ecebile ngo-vitamin C, calcium, phosphorus, potassium kanye ne-protein, ngaphezu kokuqukethe i-sulforaphane, evimbela umdlavuza, yehlisa umfutho wegazi ophakeme, ithuthukise amasosha omzimba futhi ivikele nenhliziyo.

Kodwa-ke, le nto evikelayo imuncwa kangcono emathunjini futhi isetshenziswe kakhulu emzimbeni lapho i-broccoli idliwa iluhlaza, ngakho-ke umuntu kufanele agweme ukupheka le mifino isikhathi eside, encamela ukuyidla iluhlaza noma iphekwe ngokushesha imizuzu emi-5 kuya kwengu-10. .

10. U-Beet

Ama-beet acebile ku-fiber, uvithamini C, i-potassium, i-magnesium ne-folate, izakhamzimba ezisiza ukuqinisa amasosha omzimba, ukulwa nokuvuvukala nokunciphisa umfutho wegazi.

Kodwa-ke, uma iphekiwe, ibhungane lilahlekelwa yingxenye yalesosakhi, ngakho-ke kungcono ukusidla siluhlaza, sigayiwe kumasaladi noma sifakwe kumajusi emvelo. Bona izindlela zokupheka zamajusi ezenziwe ngama-beet

Bona ukuthi kwenziwa kanjani ukudla okuluhlaza, lapho kuvunyelwe kuphela ukudla okuluhlaza kwimenyu.