Ukudla Okuphezulu Kwethusi

-Delile

• 1. Isibindi
• 2. Ama-oysters
• 3. Spirulina
• 4. Amakhowe eShiitake
• 5. Amantongomane Nembewu
• 6. Imfene
• 7. Imifino eluhlaza
• 8. Chocolate Emnyama
• Okusemqoka

Ithusi liyiminerali edingwa ngumzimba wakho ngamanani amancane ukuze ugcine impilo enhle.

Isebenzisa ithusi ukwakha amangqamuzana abomvu egazi, ithambo, izicubu ezixhumene namanye ama-enzyme abalulekile.

Ithusi liyabandakanyeka nasekucubunguleni ama-cholesterols, ukusebenza kahle kwamasosha akho omzimba nokukhula kanye nokukhula kwezingane esibelethweni ().

Yize kudingeka kuphela ngamanani amancane, kuyiminerali ebalulekile - okusho ukuthi kumele ukuthole ekudleni kwakho ngoba umzimba wakho awukwazi ukuzikhiqiza wedwa.

Kunconywa ukuthi abantu abadala bathole i-900 mcg yethusi ngosuku.

Kodwa-ke, uma ukhulelwe noma uncelisa, kufanele uthole kancane - 1 mg noma 1.3 mg ngosuku, ngokulandelana.

Nakhu ukudla okungu-8 okuphezulu ngethusi.

1. Isibindi

Inyama yomzimba - njengesibindi - inomsoco ngokweqile.

Banikela ngamanani amaningi ezakhamzimba, kufaka phakathi i-vitamin B12, i-vitamin A, i-riboflavin (B2), i-folate (B9), i-iron ne-choline (2).

Isibindi futhi siwumthombo omuhle kakhulu wethusi.

Eqinisweni, ucezu olulodwa (67 amagremu) wesibindi sethole lunikeza u-10.3 mg wethusi - okukhipha u-1,144% we-Reference Daily Intake (RDI) (3).

Ukwengeza ukunambitheka nokukhazimula esibindini, zama ukufaka i-pan-gazinga ngo-anyanisi noma ukuyihlanganise nama-burger patties nama-stews.

Kodwa-ke, inani eliphakeme levithamini A esibindini lingalimaza izingane ezingakazalwa. Ngakho-ke, abesifazane abakhulelwe kufanele bagweme ukudla okuphezulu kakhulu ku-vitamin A, kufaka phakathi isibindi ().

Isifinyezo Isibindi siyinyama enomsoco ngokweqile. Ucezu olulodwa nje lwesibindi sethole luziqhayisa izikhathi ezingaphezu kwezingu-11 i-RDI yethusi, kanye nenani elifanele lezinye izakhi zomzimba ezibalulekile.

2. Ama-oysters

Ama-oysters ayihlobo lwezinhlanzi ezijwayele ukubhekwa njengesibiliboco. Zingakhonzwa ziphekiwe noma ziluhlaza, kuya ngokuncamelayo.

Lokhu kudla kwasolwandle kunamakholori amancane futhi kunezakhi eziningi ezibalulekile ezinjenge-zinc, i-selenium ne-vitamin B12.

Ngaphezu kwalokho, ama-oysters angumthombo omuhle wethusi, ahlinzeka ngama-7.6 mg ngama-ounces angu-3.5 (amagremu ayi-100) - noma ama-844% we-RDI (5).

Ungakhathazeka ngokudla ama-oysters kanye nezinye izimbaza ngenxa yokuqukethwe okuphezulu kwe-cholesterol.

Kodwa-ke, ngaphandle kokuthi unesimo esithile, esingajwayelekile sezakhi zofuzo, i-cholesterol yokudla etholakala ekudleni okufana nama-oysters akunakwenzeka ukuthi inyuse kakhulu amazinga egazi akho e-cholesterol ().

Khumbula ukuthi ama-oysters aluhlaza athwala ubuthi bokudla, ngakho-ke akunconyelwa abesifazane abakhulelwe noma abantu abanamasosha omzimba abekiwe ().

Isifinyezo Ngama-ounces angu-3.5 (amagremu ayi-100), ama-oysters aqukethe ama-8.5 ama-RDI ethusi. Le shellfish enama-calorie amancane nayo iphakeme nge-zinc, selenium no-vitamin B12.

3. Spirulina

I-Spirulina iyisengezo sokudla esiyimpuphu esenziwe nge-cyanobacteria, noma ulwelwe oluhlaza sasibhakabhaka.

Lapho isidliwe ama-Aztec asendulo, yaphinda yavela njengokudla kwezempilo ngemuva kokuthi i-NASA ikusebenzise ngempumelelo njengesengezo sokudla sosomkhathi emisebenzini yasemkhathini (, 9).

I-Gram yegremu, i-spirulina inomsoco ngokweqile. Isipuni esisodwa (amagremu ayi-7) siqukethe ama-calories ayi-20 kuphela kepha sifaka amagremu ama-4 wamaprotheni, ama-25% we-RDI kavithamini B2 (riboflavin), 17% we-RDI kavithamini B1 (thiamine) kanye no-11% we-RDI ngensimbi (10).

Inani elifanayo lihlinzeka ngama-44% we-RDI ngethusi.

I-Spirulina ivame ukuxubana namanzi ukwenza isiphuzo esiluhlaza. Kodwa-ke, uma ungathandi ukunambitheka kwayo okungavamile, ungayifaka esitokisini, ama-smoothies noma okusanhlamvu ukufihla ukunambitheka.

Isifinyezo I-Spirulina, isengezo esomile esenziwe ngo-algae oluhlaza okotshani, sinomsoco ngokweqile - isipuni esisodwa (amagremu ayi-7) sinikeza cishe uhhafu wezidingo zakho zansuku zonke zethusi.

4. Amakhowe eShiitake

Amakhowe amaShiitake awuhlobo lwamakhowe adliwayo, avela e-East Asia, anambitheka oqinile we-umami.

Amakhowe amane ama-shiitake omisiwe (amagremu ayi-15) anikela ngama-calories angama-44, 2 amagremu efayibha kanye nenqwaba yezakhi zomzimba, kufaka phakathi i-selenium, i-manganese, i-zinc, i-folate namavithamini B1, B5, B6 no-D (11).

Le ngxenye iphinde ikhiphe ama-89% we-RDI amangalisayo ethusi.

Isifinyezo Amakhowe ambalwa ama-shiitake omisiwe apakisha cishe zonke izidingo zakho zansuku zonke zethusi. Banothile nangezinye izakhi zomzimba ezibalulekile.

5. Amantongomane Nembewu

Amantongomane nembewu yizindlu ezinamandla ezincane zomsoco.

Zinezinga eliphezulu le-fiber, amaprotheni namafutha enempilo, kanye nohlu olubanzi lwezinye izakhi zomzimba.

Yize amantongomane nembewu ehlukene iqukethe izakhamzimba ezihlukene, eziningi zinenani elikhulu lethusi.

Isibonelo, i-ounce elilodwa (ama-28 amagremu) ama-alimondi noma ama-cashews anama-33% nama-67% we-RDI, ngokulandelana (12, 13).

Ngokwengeziwe, isipuni (9 amagremu) wezinhlamvu zesame sipakisha ama-44% we-RDI (14).

Ungajabulela amantongomane nembewu njenge-snack ezimele yodwa, phezu kwesaladi noma ubhakwe ube yisinkwa noma i-casserole.

Isifinyezo Amantongomane nembewu - ikakhulukazi ama-alimondi, ama-cashews nembewu yesesame - yimithombo emihle yethusi. Ngaphezu kwalokho, zinamafayibha amaningi, amaprotheni namafutha anempilo.

6. Imfene

Ama-lobster amakhulu, anemisipha egobolondo ehlala olwandle.

Inyama yabo enoshukela ibenza babe isengezo esithandwayo kumasobho nama-bhisikidi, noma bengaphakwa nje bodwa.

Inyama yeLobster ayinamafutha amancane, inamaprotheni amaningi futhi ilayishwe amavithamini namaminerali, kufaka phakathi i-selenium ne-vitamin B12.

Futhi ungumthombo wethusi omuhle kakhulu.

Eqinisweni, i-3-ounce (85-gram) yokuphakelwa kwama-lobster iqukethe i-178% ye-RDI (15) emangalisayo.

Kuyathakazelisa ukuthi yize enamafutha amancane, ama-lobster nawo aphezulu kakhulu ku-cholesterol.

Kodwa-ke, i-cholesterol yokudla ayinamthelela omncane emazingeni e-cholesterol egazini kubantu abaningi, ngakho-ke inani elikwi-lobster akufanele likhathazeke ().

Isifinyezo ILobster ukudla kwasolwandle okumnandi okunamafutha amancane, amaprotheni amaningi nomthombo omuhle kakhulu wethusi, ukuhlinzeka nge-178% ye-RDI nge-3-ounce (85-gram).

7. Imifino eluhlaza

Imifino enamagqabi njengesipinashi, i-kale ne-Swiss chard iphilile ngokweqile, izishaya isifuba njenge-fiber, uvithamini K, i-calcium, i-magnesium ne-folate ngenani elincane lama-calories.

Imifino eminingi enamaqabunga iqukethe amanani amakhulu wethusi.

Isibonelo, i-chard ephekiwe yaseSwitzerland inikeza ama-33% we-RDI ngethusi enkomishini eyodwa (173 amagremu) (17).

Eminye imifino inamanani afanayo, nenkomishi (180 amagremu) yesipinashi esiphekiwe futhi ephethe ama-33% we-RDI (18).

Le mifino ingajatshulelwa iluhlaza esaladini, iphekwe isitshulu noma ingezwe njengengxenye yokudla okuningi ukukhulisa kokubili okuqukethwe komsoco nokwethusi.

Isifinyezo Imifino enamagqabi njengeSwitzerland chard nesipinashi izithako ezinomsoco ngokwedlulele, ezandisa ithusi ekudleni kwakho.

8. Chocolate Emnyama

Ushokoledi omnyama uqukethe amanani aphezulu we-cocoa solids - kanye nobisi oluncane noshukela - kunoshokoledi ojwayelekile.

Ushokoledi omnyama unama-antioxidants, i-fiber nezakhi zomzimba eziningana.

Isibonelo, ibha engu-3.5-ounce (100-gram) kashokolethi omnyama - onama-cocoa aqinile angama-70-85% - inikeza ngamagremu ayi-11 efayibha, ama-98% we-RDI ama-manganese nama-67% we-RDI ngensimbi (19).

Ibha efanayo iphinde ifake i-RDI enkulu engama-200% yethusi.

Ngaphezu kwalokho, ukudla ushokoledi omnyama njengengxenye yokudla okunomsoco kuxhumene nokuthuthuka kwezici eziningana zobungozi benhliziyo (,,).

Kodwa-ke, qaphela ukuthi ungadli ushokoledi omnyama. Kusewukudla okunekhalori eliphezulu okulayishwe ngamafutha futhi okungenzeka kube ushukela.

Isifinyezo Ushokoledi omnyama uyisiphuzo esimnandi esinika inhlanganisela yezakhamzimba ezinenzuzo, kufaka phakathi ithusi. Ibha eyodwa iyodwa ingakunika izidingo zakho zethusi eziphindwe kabili.

Okusemqoka

Ithusi - elibalulekile empilweni yakho - litholakala ezinhlotsheni eziningi zokudla, kusuka enyameni kuya emifino.

Imithombo emihle ikakhulukazi ifaka ama-oysters, amantongomane, imbewu, amakhowe e-shitake, i-lobster, isibindi, imifino enamaqabunga noshokoledi omnyama.

Ukugwema ukuntuleka, qiniseka ukufaka izinhlobo ezahlukahlukene zale mithombo ekudleni kwakho.