Ukudla Okuhamba Phambili Kokwe-Fall Ukwehlisa Isisindo Nokuthola Impilo

-Delile

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Isikwashi se-Golden butternut, amathanga ewolintshi aqinile, ama-apula ashubile abomvu naluhlaza - umkhiqizo wokuwa muhle impela, ingasaphathwa eyokuthandeka. Kungcono kakhulu? Izithelo nemifino yasekwindla empeleni ingakusiza ulahlekelwe isisindo, futhi konke kusefayibhilini. I-Fibre ithatha isikhathi eside ukudiliza nokugaya, ikugcine unelisekile (futhi ugcwele!) Isikhathi eside phakathi kokudla. Njengoba sidinga okungenani ama-gramu angama-25 ngosuku, izithelo nemifino kwenza umnikelo obalulekile kwi-fiber quota yethu. Futhi, njengoba ujabulela i-aphula lokuqala lekwindla noma ubhatata obhakwe ngoshukela wasekhaya, uvikela impilo yakho futhi welapha nama-buds wakho wokunambitha. Kungenxa yokuthi umkhiqizo wokuwa ugcwele amavithamini nama-antioxidants alwa nezifo nama-phytochemicals.

Ngenkathi konke umkhiqizo kukufanele, izinkanyezi eziyisithupha ezilandelayo zikunikeza izakhamzimba eziningi ngokuluma ngakunye. Bathole emakethe yabalimi noma ensimini yokuzikhethela ukuze uthole okusha nokunambitheka okuhle. Ukuze uthole ukudla okunempilo, okunomsoco okukusiza ukuthi wehlise isisindo futhi uhlale ugcwele, hlanganisa laba abawinile ohlelweni lokudla oluqukethe okusanhlamvu okuphelele, amaprotheni angenalutho, ubisi olunamafutha aphansi namafutha anempilo. Bona i- "Hold the Snickers" (ngakwesobunxele) ukuthola ukuthi ungadla umkhiqizo ongakanani wenani elifanayo lama-calories atholakala kubha yamaswidi eyodwa. Ngemuva kwalokho hlola izindlela zethu eziyisithupha ezishubile, ezigcwele amandla. Ngayinye inokudla okukodwa noma okungaphezulu kokuncipha kwesisindo, amandla nempilo - kanye nokunye okuningi okunempilo nakho.

Izinkanyezi Eziwa Zonke Eziyisithupha

1. Isikwashi se-Butternut Jabulela uhhafu wale gour oblong futhi uzothola inani losuku lonke likavithamini A, kanye nengxenye ye-Recommended Daily Allowance (RDA) kavithamini C kanye nesilinganiso esinempilo sokusansimbi, i-calcium ne-fiber. I-Butternut squash nayo ingumthombo omuhle we-potassium, ebalulekile ekusebenzeni kwenhliziyo, izinso, imisipha nokugaya ukudla okujwayelekile. I- Nutrition Score (1 inkomishi, ephekiwe): amakhalori angu-82, amafutha angu-0, ama-7 g fiber.

2. Ama-apula ama-apula ukusiza ukuvimbela ukuzuza kwesisindo ngisho nokusiza kwesisindo. Kanjani? Ziqukethe i-pectin, into ebambezela ukukhipha isisu, okukugcina ugcwele isikhathi eside. I-Pectin ibuye yehlise i-cholesterol cishe ngempumelelo njengoba kwenza izidakamizwa. Yidla i-apula usuku ngalunye ukuze uthole izinzuzo eziningi zezempilo. I-Nutrition Score (i-apula eli-1): ama-calories ayi-81, amafutha ayi-0 g, i-4 g fiber.

3. I-acorn squash Le mifino emangalisayo, enombala oluhlaza/ophuzi-ophuzi igcwele i-carotenoids (umndeni wama-antioxidants obiza i-beta carotene ngelungu). Lapho amazinga egazi e-carotenoids anda, ingozi yomdlavuza webele iyancipha. Futhi, i-carotenoids ibuyisa ukuwohloka okuhlobene nobudala okuhlobene nobudala, imbangela ehamba phambili yobumpumputhe. Isilinganiso Somsoco (1 inkomishi, ephekiwe): amakhalori angu-115, amafutha angu-0 g, ama-fibre angu-9 g.

4. Ubhatata Kunezinhlobo ezimbili zamazambane atshalwa e-United States: izinhlobonhlobo ezinamawolintshi (kwesinye isikhathi ezibizwa ngephutha ngama-yam) kanye neJersey Sweet, enenyama ephuzi noma emhlophe. Yize zombili zimnandi, izinhlobo eziwolintshi ezinomsoco zinomsoco kakhulu ngoba igcwele i-beta carotene, isilwi somdlavuza esinamandla esinciphisa kakhulu amazinga e-cholesterol egazini. Ezitshalweni, i-beta carotene ivikela amaqabunga futhi ibangelwa ukucekelwa phansi kokukhanya kwelanga nezinye izinsongo zemvelo. Kubantu, lezo zinhlanganisela zisiza ukuvimba ukwakheka komdlavuza, futhi zivikela isifo samathambo nezinye izifo eziwohlokayo. I-Nutrition Score (1 inkomishi, iphekiwe): ama-calories ayi-117, amafutha ayi-0 g, i-3 g fiber.

5. I-Brokholi, amahlumela aseBrussels kanye neklabishi I-Broccoli ingenye yemifino yokuqala eyadunyiswa ngezindawo zayo zokulwa nomdlavuza -- futhi isabhekwa njengenamandla kakhulu. Le ndlu yamandla iqukethe i-sulforaphane, into eqeda umdlavuza ongaba khona. I-Brokholi, amahlumela aseBrussels kanye neklabishi (kanye nekholifulawa kanye nama-radishes) aqukethe i-indoles, into esiza ekuvimbeleni umdlavuza webele. I- Nutrition Score (1 inkomishi, ephekiwe): amakhalori angama-61, amafutha angu-1 g, ama-fiber angu-4 g.

6. Ithanga Inkomishi yenkomishi, amathanga acishe abe kabili i-beta carotene yesipinashi. I-Beta carotene iguqulwa emzimbeni ibe yivithamini A, edingekayo ukuze amehlo anempilo kanye nesikhumba. Ukuntuleka kukavithamini A kungase kubangele isimo esingavamile esibizwa ngokuthi ubumpumputhe ebusuku (izinkinga zokubona ebumnyameni). Kungadala namehlo omile, izifo zamehlo, izinkinga zesikhumba nokukhula okuhamba kancane. I-Nutrition Score (1 inkomishi, iphekiwe): ama-calories angama-49, amafutha ayi-0 g, i-3 g fiber.

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