Ukudla Okunempilo Ukwanelisa Izinyo Lakho Le-Tart

-Delile

• Buyekeza kwe-

Kuye kwathiwa ukuthi okumuncu kuyisilinganiso nje sothayela. Kwifilosofi ye-Ayurvedic, uhlobo lomuthi ohlukile ongowokudabuka eNdiya, abasebenza ngokukholelwa ukuthi omuncu uvela emhlabeni nasemlilweni, futhi kufaka nokudla okushisa ngokwemvelo, okulula nokumanzi. Bathi imali emuncu ivuselela ukugaya ukudla, ithuthukise ukujikeleza kwegazi, ithuthukise amandla, iqinise inhliziyo, ilole izinzwa futhi yondle izicubu ezibalulekile. Ucwaningo lwaseNtshonalanga lukhombisa ukuthi abantu abathanda ukudla okunoshukela noma okumuncu bathanda imibala egqamile, babe ngabadli abanolwazi futhi bathande ukunambitheka okunamandla kakhulu. Ingabe ungomunye wabo? Uma kunjalo, ungalungisa ngaphandle kokuthembela kumaswidi acutshunguliwe noma ukudla okunezithasiselo zokufakelwa. Nazi izinketho ezine ezinempilo ezifanele umthethosivivinywa:

Ama-Cherry eTart

Ngaphandle kokuqhuma uvithamini C nama-antioxidants, lawa magugu amahle angesinye sezinhlungu ezidambisa ubuhlungu. Kokunye ukuhlola, ososayensi base-University of Vermont bahlole ukusebenza kwejusi le-tart cherry ekuvimbeleni izimpawu zokulimala kwemisipha okubangelwa ukuzivocavoca umzimba. Lezi zihloko ziphuze ama-ounces ayi-12 noma ingxube yejusi ye-cherry noma i-placebo kabili ngosuku izinsuku eziyisishiyagalombili, futhi abahloli noma abacwaningi bebengazi ukuthi yisiphi isiphuzo esidliwayo. Ngosuku lwesine locwaningo, la madoda aqede uchungechunge lokuzivocavoca umzimba lokuzivocavoca ngamandla. Amandla, ubuhlungu nokuthamba kwemisipha kwabhalwa ngaphambi nangezinsuku ezine ngemva kokuzivocavoca. Emasontweni amabili kamuva, kwanikezwa isiphuzo esiphambene, kwafundwa futhi. Abaphenyi bathola ukuthi ukulahleka kwamandla kanye namazinga ezinhlungu ayephansi kakhulu eqenjini lejusi le-cherry. Eqinisweni ukuncipha kwamandla kufinyelele kumaphesenti angu-22 eqenjini le-placebo uma kuqhathaniswa namaphesenti angu-4 kuphela eqenjini lama-cherry.

Ungadla kanjani:

Ama-cherries amasha, aphuziwe asesikhathini sonyaka ngasekupheleni kwehlobo, kodwa ungathola izinzuzo njalo ngenyanga. Bheka izikhwama zama-cherries aphelele, ane-pitted tart esigabeni sokudla esiqandisiwe bese ukhetha izinhlobo ezingenazo izithako ezingeziwe. Ngithanda ukuncibilikisa, ngifake izinongo ngesinamoni, ama-clove, ujinja kanye ne-orange zest bese ngifaka ingxube ku-oatmeal yami. Uzothola i-100% ye-tart cherry juice ebhodleleni ezitolo eziningi zokudla zezempilo.

I-Pink Grapefruit

Isithelo esisodwa esimaphakathi sipakisha ngaphezu kwamaphesenti ayi-100 ezidingo zakho zansuku zonke zikavithamini C futhi umbala owunikeza umbala obomvana omuhle uvela ku-lycopene, i-antioxidant enamandla efanayo etholakala kutamatisi. I-Lycopene ihlotshaniswa nokuvikela isifo senhliziyo nomdlavuza wendlala yesinye. Ibhonasi: I-pink grapefruit ikhonjiswe ukuthi inciphisa i-cholesterol "embi" ye-LDL ngamaphesenti angama-20 ezinsukwini ezingama-30. Inothi elilodwa lokuqapha - eminye imishanguzo ingathinteka ngozimele, ngakho-ke uma uthatha noma yimiphi imiyalo qiniseka ukuthi ukhuluma nodokotela wakho noma usokhemisi mayelana nokuhlangana okungenzeka kokudla / kwezidakamizwa.

Ungadla kanjani:

Ngithanda i-grapefruit ‘njengoba injalo’ noma egazingiwe kuhhavini. Sika nje uhhafu, sika kancane ezansi (ngakho-ke ngeke uzungeze), bese ufaka kuhhavini ngama-450 farenheit bese ususa lapho phezulu kubukeka kufiphele kancane. Encwadini yami entsha kunazo zonke, ngithathe izithelo zomvini ezigazingiwe nge-herbed feta namantongomane aqoshiwe, ngayihlanganisa ne-crackers okusanhlamvu okuphelele njengokudla okulula.

I-yogurt Yase-Plain

Uma ujwayele izinhlobo ezinoshukela, i-yogurt elula ingenza umlomo wakho ube pucker, kodwa unamathele kuyo futhi ama-buds wakho wokunambitha azolungiswa. Kukufanele ukuguqulwa ngoba ama-ounces ayisithupha we-0% plain anikeza ama-calories ambalwa, amaprotheni amaningi futhi akukho ushukela owengeziwe. Enye yezinzuzo ezinkulu zeyogathi ukuthi iqukethe ama-probiotic, amabhaktheriya "anobungane" aboshelwe ekugayeni okungcono, ekuvikelekeni komzimba nasekunciphiseni ukuvuvukala. Kuphinde kwaxhunyaniswa nokulawula isisindo. Abaphenyi base-University of Tennessee bashicilela ucwaningo oluthembisayo lapho abesilisa nabesifazane abakhuluphele kakhulu babekwa khona ekudleni okunama-kilojoule ancishisiwe okubandakanya izingxenye ezintathu zansuku zonke ze-yogurt. Uma kuqhathaniswa nama-dieters anikezwe inani eliqondile lama-kilojoule kodwa kancane kuya emikhiqizweni yobisi, abadla iyogathi balahlekelwe ngamaphesenti angama-61 amafutha amaningi omzimba kanye namaphesenti angama-81 ngaphezulu kwesisu esikhathini esiyizinyanga ezintathu. Baphinde bagcina imisipha ekhulisa kakhulu umzimba.

Ungadla Kanjani:

Kunezindlela eziyizigidi zokujabulela i-yogurt ngoba ihlukahluka kakhulu. Engeza amakhambi amnandi afana nogalikhi ogazingiwe, u-scallions oqoshiwe, i-parsley nama-chives njengediphu nama-crudites, noma ugoqe ujinja omusha ogayiwe noma u-mint kanye nesitayela separfait sesendlalelo ngezithelo ezintsha, i-oats ethosiwe nama-alimondi asikiwe. Hamba nge-organic uma ukwazi, okusho ukuthi iyogathi yenziwe ngezinkomo ezingenawo amahomoni kanye nezingenawo ama-antibiotic ezaziphakelwa ukudla kwemifino okungenazibulala-zinambuzane. Oh, futhi izindaba ezinhle kulabo abadinga ukugwema ubisi- amagciwane afanayo anenzuzo asetshenziselwa ukwenza ama-yoghurts obisi lwesoya nobisi lukakhukhunathi, ukuze ukwazi ukuvuna izinzuzo.

I-Sauerkraut

Lesi sidlo esidumile esivutshelwe siphezulu ngovithamini C futhi siqukethe izinto ezinamandla zokulwa nomdlavuza. Kepha uma umbono wokwengeza i-sauerkraut epuletini lakho uguqula isisu sakho, iya kumzala wayo ongabilile engcupheni yomdlavuza webele uma kuqhathaniswa nalabo abehlisa ukudla kanye ngesonto.

Ungadla kanjani:

I-Sauerkraut inhle njengokupheka amazambane athosiwe esikhunjeni, inhlanzi, noma njengesengezo kusangweji eliphelele elibheke ubuso ovulekile. Kodwa uma ukhetha iklabishi elidala elilula, lijabulele ku-coleslaw esekelwe kuviniga noma e-shredded njengendlela yokubeka ubhontshisi omnyama noma ama-tacos ezinhlanzi.

UCynthia Sass unguchwepheshe wezokudla obhalisiwe oneziqu ze-master kukho kokubili isayensi yokudla kanye nempilo yomphakathi. Ojwayele ukubonwa ku-TV kazwelonke ungumbhali onikela nge-SHAPE nomxhumanisi wokudla kuNew York Ranger naseTampa Bay Rays. Umthengisi wakhe wakamuva weNew York Times nguCinch! Nqoba Izifiso, Yehlisa Amakhilogremu futhi Ulahlekelwe Amayintshi.

Buyekeza kwe-