Izinzuzo zezempilo eziyi-12 zeklabishi

-Delile

• Itafula lokudla okunempilo
• Ukupheka okunempilo ngeklabishi
• 1. Ijusi leklabishi elinolintshi
• 2. Isobho seklabishi

Iklabishi yisitshalo esidliwayo esingokomndeni wakwaBrassicaceae, kanye ne-broccoli nokholifulawa. Le mifino inikeza izakhamzimba ezahlukahlukene emzimbeni, njengevithamini C no-A kanye namaminerali afana ne-potassium, calcium ne-iron, okuhlinzeka ngezinzuzo eziningana zezempilo.

Le yimifino eguquguqukayo, engadliwa isisha, iphekwe noma ijusi, isibonelo. Iklabishi lingatholakala esitolo, ngemibala ehlukahlukene, njengoluhlaza okotshani, onsomi, omhlophe nokubomvu, ngamaqabunga alo abushelelezi noma agagadekile.

Iklabishi inezinzuzo eziningana zezempilo, njenge:

1. Ithuthukisa amasosha omzimba, ngoba icebile ngamavithamini C no-B anzima, asiza ukukhulisa ukuzivikela komzimba;
2. Yehlisa ukuvuvukala emzimbeningoba icebile kuma-polyphenols, ama-antioxidants, angasiza ekuvikeleni isifo senhliziyo, isisu noma i-rheumatoid arthritis;
3. Amakholori aphansi, ukuba inketho enhle kakhulu engafakwa ekudleni ukunciphisa umzimba;
4. Ilawula amathumbu futhi ithuthukise izitshalo zamathumbu, ngoba icebile ngemicu, ethanda ukuhamba kwamathumbu;
5. Kunikela emathanjeni namazinyo aphilile, ngenxa yokwakheka kwayo okunothe nge-calcium ne-phosphorus;
6. Kuvimbela ukuguga ngaphambi kwesikhathingoba icebile ngama-antioxidants novithamini C, okusiza ukuvikela isikhumba ekulimaleni kwe-oxidative futhi ngaphezu kwalokho, uvithamini C uthanda ukwakheka kwe-collagen, esiza ukugcina impilo yesikhumba;
7. Kunikela ekuvikeleni umdlavuza, ngoba icebile nge-chlorophyll, i-glucosinolates, i-polyphenols namavithamini, enza isenzo sokuzivikela kuma-carcinogens;
8. Yehlisa ukugcinwa koketshezingoba icebile emanzini, ivuselela ukuqedwa komchamo, inciphisa ukuvuvukala;
9. Isiza ukunciphisa amazinga e-cholesterol, ngokuceba imicu nama-phytosterol asiza ukwehlisa amazinga e-cholesterol embi egazini;
10. Isiza ukuvikela isibindi, okwenza isebenze kangcono futhi iqede izinto ezinobuthi emzimbeni;
11. Isiza ukuvimbela nokwelapha i-anemia, ngenxa yokuqukethwe yensimbi novithamini C, okuthanda ukumuncwa kwensimbi okuvela emifino;
12. Kunikela ekulawulweni kwengcindezi yegazi, ngoba icebile nge-potassium, amaminerali asiza ukuqeda i-sodium eyeqile emzimbeni.

Ngaphezu kwalokho, i-kale futhi iqukethe i-folic acid, eyi-vitamin ebalulekile yokukhulelwa, njengoba ithanda ukuthuthukiswa komnkantsha wombungu phakathi namasonto okuqala okukhulelwa.

Itafula lokudla okunempilo

Ithebula elilandelayo likhombisa imininingwane yokudla okunempilo kwama-kale aluhlaza naphekiwe:

Ukupheka okunempilo ngeklabishi

1. Ijusi leklabishi elinolintshi

Iklabishi eluhlaza kanye nejusi le-orange kuyindlela enhle kakhulu yokuqeda umzimba, ukuthuthukisa ukusebenza kwamathumbu. Ukulungisa le jusi kuyadingeka:

Izithako

• 1 ingilazi yejusi ye-orange ekhanyisiwe;
• Amaqabunga ama-3 ama-kale.

Imodi yokulungiselela

Geza amaqabunga amaklabishi kahle bese ufaka i-blender, kanye nejusi lewolintshi. Ngemuva kwalokho, udinga nje ukushaya ujusi kahle futhi uma kunesidingo ungangeza amanzi noma uju oluncane ukuze uwenze mnandi.

Elinye ijusi elihle kakhulu elingalungiswa nge-kale ijusi ye-kale enelamula noshukela. Bona ukuthi ungayilungisa kanjani le jusi ukuze uvuseleleke.

2. Isobho seklabishi

Iklabishi, uma ihlanganiswe nezithako ezifanele, ingasetshenziswa ukulungisa isobho elihle kakhulu, elizokusiza wehlise isisindo, ulawule umfutho wegazi ophakeme futhi uvimbele ukuqunjelwa. Ukulungisa isobho elimnandi ngeklabishi olidingayo:

Izithako

• Iklabishi eli-1;
• 2 utamatisi;
• 1 ilikhi;
• 1 insimbi yensimbi;
• iparsley;
• isilimo esidliwayo esinamagatsha anamanzi;
• 1 zucchini nge ikhasi;
• 1 anyanisi;
• 1 chayote.

Imodi yokulungiselela

Ukulungisa lesi sobho, vele ugeze futhi usike zonke izithako bese ufaka epanini ngamanzi abilayo. Ukudla kufanele kuphekwe emlilweni omncane kakhulu ukwenza isobho libe nomsoco ngokwengeziwe.

Uma umuntu engathandi noma enenkinga yokudla isobho ngaphandle kwamazambane, ungazama ukufaka ama-apula ama-2 asikiwe abe yizicucu esobho, ngaphandle kokunikeza ukunambitheka okuhle, nakho kuzokunikeza ukuvumelana. Bona igxathu negxathu ukulungisa lesi isobho esimnandi, ubuke ividiyo yodokotela wethu wezokudla: