Izindlela Ezinhle Eziyi-5 Zokuthola Izakhamzimba Eziningi Emkhiqizweni Wakho

-Delile

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Bengivele ngazi ukuthi okunye ukudla kudliwa kakhulu kungaphekiwe, kanti okunye kungamelana kangcono nenqubo yokupheka. Kodwa ngenkathi sicwaninga izindlela zokupheka ze I-Real Food Grocery Guide, Ngifunde lezi zeluleko ezinhlanu ezihehayo ezizokusiza ukuthi uthole okuningi kumkhiqizo wakho.

1. Qoba ugalikhi okungenani imizuzu eyi-10 ngaphambi kokuyipheka.

I-Garlic iyaziwa ngokuhlinzeka ngenqwaba yezinzuzo zezempilo, kufaka phakathi umphumela wokuvikela umdlavuza. Izakhiwo zayo ze-anticarcinogenic kukholakala ukuthi zingenxa ye-allicin ehlanganisiwe, edalwa lapho amakhemikhali amabili kumxube wegalikhi ngemuva kokuqotshwa, ukuhlafunwa, noma ukuchotshozwa. Ukuze uvimbele ukuthi lesi sithako singonakaliswe ekushiseni kwepani elishisayo, sika noma uchoboze ama-clove kagalikhi imizuzu eyi-10 ngaphambi kokuthi uhlele ukuwapheka. Uma uphonsa ugalikhi epanini ngaphambi kwalokho, impela, usazolithola lelo phunga elimnandi, kepha ungaphuthelwa ezinye zezinzuzo zokuvimbela izifo.

2. Fudumeza, ubande, uphinde uvuselele amazambane ukwehlisa umthwalo we-glycemic.

Kuyiqiniso ukuthi amazambane anomthwalo ophakeme we-glycemic kunamanye ama-veggies, kepha ungawalungiselela ngokuhlakanipha ukunciphisa umphumela wawo kushukela wegazi lakho. Konke kwehlela ukulungiselela ukudla. Bapheke noma ngabe ufisa ukubhaka, ukubhucungwa, ukubiliswa-bese ufaka efrijini amahora angama-24, bese uwavuselela uma ufisa. (Ungazama le Potato Elimnandi Eligcwele Nobhontshisi Omnyama kanye Nokwatapheya.) Izinga lokushisa elipholile liguqula ama-carbs agaywe ngokushesha abe isitashi aphuka kancane kancane futhi abe mnene emzimbeni. Ucwaningo lukhombisa ukuthi le ndlela inganciphisa umthelela amazambane anawo kushukela wegazi cishe ngamaphesenti angama-25.

3. Njalo upheke amakhowe.

Amakhowe ahlinzeka ngezinzuzo ezinhle zokuqinisa amasosha omzimba futhi ayengeza kakhulu ekudleni okunempilo. Ukubamba? Inqobo nje uma ziphekiwe. Amakhowe aqukethe izinto eziphazamisa ukumuncwa kwezakhi zomzimba lapho zisetshenziswa ziluhlaza, kepha hhayi lapho ziphekwe. Futhi ziqukethe ubuthi obuthile, obunye obuthathwa njengama-carcinogens, okuthi futhi, ucwaningo lukhombisa ukuthi lucekelwa phansi ukushisa okupheka. Zama, ukukosa, ukuwosisa, noma ukuwose.

4. Ungalahli imifino ye-beet.

Cishe udla ama-beet (njengakule saladi ye-superfood kale ne-golden beet), anomsoco ngokwawo. Kodwa iziqu eziluhlaza okotshani ezivame ukunqunywa futhi zilahlwe ziyalingana Okuningi okunomsoco. Isibonelo, imifino ye-beet ingumthombo omuhle kakhulu wamavithamini A, C, no-K. Ngakho-ke, ngokuzayo lapho uthenga ama-beet, qiniseka ukuthi ubamba ama-bunches namaqabunga asanamathele. Mane nje uzinqume cishe nge-intshi eyodwa isanamathele kubhontshisi bese uyisebenzisa kungakapheli usuku noma ezimbili. Ungakwazi ukusika amaqabunga neziqu, uwose ngogalikhi namafutha omnqumo ukuze uthole isidlo esiphundu esiseceleni esinambitheka njengesipinashi noma uzame enye yalezi zindlela zokupheka ezingenakunqotshwa zemifino yebhitrudi.

5. Ungawahluzi ubhatata, ama-kiwis, noma ukhukhamba.

Isikhumba salezi zithelo nemifino asidliwa nje kuphela, sicebile kakhulu nge-antioxidant kunenyama engaphansi. Zilayishwe nefayibha nazo. Isibonelo, ucwaningo lwakamuva lukhombisa ukuthi ukudla isikhumba se-kiwi kuyiphinda kathathu ifayibha uma kuqhathaniswa nokumane udle inyama yezithelo, ngokusho kweCalifornia Kiwifruit Commission. Ngokungasihlubuki isikhumba, ugcina nokuqukethwe kwe-vitamin C okuningi. Ngakho-ke khetha i-organic lapho ukwazi khona, unike ukuwasha okuhle, futhi ugcine isikhumba. (Futhi uma kwenzeka uzibuza, awukwazi ukunambitha isikhumba se-kiwi esibuhlungu lapho sisikiwe.)

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