Ukudla Okuluhlaza Okwephuzi: Izinzuzo Zamajusi kanye Namarisiphu

-Delile

• Ukudla okuluhlaza okokukhipha ubuthi emzimbeni
• 1. Ijusi eluhlaza ngeklabishi ne-orange
• 2. Ijusi eluhlaza nge-kiwi nobhanana
• Ukudla okuphuzi ukuqinisa amasosha omzimba
• 1. Ipentshisi eliphuzi namajusi awolintshi
• 2. Ijusi lomango ophuzi nobhanana
• Imenyu eluhlaza nephuzi

Ukudla okuluhlaza nokuphuzi, njenge-kiwi, isilimo esidliwayo esinamagatsha anamanzi, uphayinaphu nommbila, kunothe ngovithamini A, uvithamini C, uvithamini K, i-iron ne-calcium, ngakho-ke, kusiza ekugcineni ukudla okunomsoco nokunomsoco. Izithelo nemifino enemibala nayo icebile ku-fiber namanzi, ngakho-ke kubhekwa njengokulawula ukudla, okusiza ukulawula amathumbu nokwenza lula ukugaya ukudla, okusiza ukuqeda izimpawu zokuqunjelwa nesilungulela, ngokwesibonelo.

Ukudla okuluhlaza kusiza ekuhlanzeni umzimba ngobuthi obuqoqiwe futhi kuhle ekuhlanzeni isibindi, kuthuthukisa ukubukeka kwesikhumba, kanye nokusiza ukunciphisa umzimba nokulahla isisu. Isu elihle ukuhlanganisa ukudla okuluhlaza okufana ne-kale noma isilimo esidliwayo esinamagatsha anamanzi nezithelo ezisawolintshi ezinjengewolintshi noma ulamula bese wenza ujusi.

Ukudla okuluhlaza okokukhipha ubuthi emzimbeni

Ukudla okuluhlaza okufana ne-kiwi, i-kale, isilimo esidliwayo esinamagatsha anamanzi, isipinashi kanye nokwatapheya kunothile ku-chlorophyll futhi, ngakho-ke, kuhle kakhulu ekuqedeni umzimba emzimbeni, unama-calories ambalwa. Banothe nangamanzi asiza ukufakela umzimba umzimba. Ezinye izibonelo zokudla okuluhlaza yilezi:

• ikiwi: ucebile ku-vitamin C. Sihle esikhunjeni futhi sisiza ukuvimbela imikhuhlane nomkhuhlane, ngaphezu kwalokho, futhi sinemicu elwa nokuqunjelwa futhi yehlise nesifiso sokudla.
• Isilimo esidliwayo esinamagatsha anamanzi: ine-antioxidants esiza ukulwa nomdlavuza ne-cholesterol. Kuwukudla okubalulekile kulabo abafuna ukunciphisa umzimba ngoba unama-calories ambalwa nemicu eminingi, eyehlisa indlala.
• Ulethisi: icebile emanzini, isiza ekufakeni amanzi emzimbeni futhi inama-antioxidants avikela amaseli, kepha ukuthola izinzuzo kubalulekile ukukhetha i-ulethisi ophilayo ngoba uyimifino eqoqa izibulala-zinambuzane eziningi.

Ezinye izibonelo ezinhle ezisiza ukukhipha umzimba emzimbeni ama-apula aluhlaza, i-broccoli, ulethisi, okra, upelepele oluhlaza nophizi. Nakhu ukuthi ungalungisa kanjani ama-juice amabili amnandi:

1. Ijusi eluhlaza ngeklabishi ne-orange

Izithako

• 2 amaqabunga ama-kale
• ujusi wamawolintshi ama-2
• 1/2 ingilazi yamanzi

Imodi yokulungiselela

Shaya izithako ku-blender noma ku-mixer bese uthatha okulandelayo.Uma uthola ukuthi kunesidingo, ungawuthambisa ngoju noma ushukela onsundu, ngemali encane.

2. Ijusi eluhlaza nge-kiwi nobhanana

Izithako

• 1 ubhanana
• 2 ama-kiwis

Imodi yokulungiselela

Shaya izithako ku-blender noma ku-mixer bese uthatha okulandelayo. Uma uthola ukuthi kunesidingo, ungawuthambisa ngoju noma ushukela onsundu, ngemali encane.

Ukudla okuphuzi ukuqinisa amasosha omzimba

Ukudla okuphuzi okufana nomango, uphayinaphu, ubhanana, ummbila, izithelo zothando, upelepele ophuzi no-olintshi kunothile kakhulu ku-vitamin A, beta-carotenes kanye ne-lutein, okubaluleke kakhulu ama-antioxidants ukuvikela amaseli omzimba, kepha ngaphezu kwalokho, ingxenye enkulu kubo futhi ine-vitamin C, esiza ukuqinisa amasosha omzimba. Okunye ukudla okuphuzi yilezi:

• Uphayinaphu: ine-bromelain, esiza ukugaya futhi isize ekwenzeni igazi libe uketshezi oluningi. Ngaphezu kwalokho, kuyasiza nokunciphisa izimpawu zesinusitis.
• Ukolweni: ucebile nge-fiber, uvithamini A kanye namaprotheni futhi unamafutha amancane. Kungadliwa kuphekiwe, kusaladi noma kumalungiselelo ashisayo.
• eluhlaza: ucebile ku-vitamin C futhi unezakhi zokubulala amagciwane, kuhle ukuvikela umkhuhlane nokulwa nezifo.

Ezinye izibonelo zokudla okuphuzi izithelo zezinkanyezi nepentshisi. Nakhu ukuthi ungazilungisa kanjani izindlela zokupheka zejusi eliphuzi:

1. Ipentshisi eliphuzi namajusi awolintshi

Izithako

• Ama-peaches ama-3 avuthiwe khulu
• 1 iwolintshi
• 1 ubhanana

Imodi yokulungiselela

Shaya izithako ku-blender noma ku-mixer bese uthatha okulandelayo. Uma uthola ukuthi kunesidingo, ungawuthambisa ngoju noma ushukela onsundu, ngemali encane.

2. Ijusi lomango ophuzi nobhanana

Izithako

• Umkhono ongu-1
• 1 ubhanana

Imodi yokulungiselela

Shaya izithako ku-blender noma ku-mixer bese uthatha okulandelayo. Uma uthola ukuthi kunesidingo, ungawuthambisa ngoju noma ushukela onsundu, ngemali encane.

Imenyu eluhlaza nephuzi

Ukuze ube nayo yonke imihlomulo yokudla okuluhlaza nokuphuzi, esidlweni esifanayo, ungalungisa imenyu ngesaladi nejusi. Inketho enhle yesaladi ukudla i-broccoli ephekiwe, ulethisi, upelepele ophuzi nophayinaphu, inkathi ngesipuni samafutha omnqumo namaconsi kalamula bese uphuza elinye lamajusi kusuka kuzindlela zokupheka ezingenhla. Ngakho-ke kungenzeka ukukhipha umzimba emzimbeni nokuqinisa amasosha omzimba ngasikhathi sinye.