Iziphuzo Ezingu-10 Zokuzivikela Emzimbeni Wokuphuza Uma Ugula

-Delile

• Ukusekela amasosha omzimba wakho
• 1. Iwolintshi, izithelo zomvini, nolunye uhlobo lwamawolintshi
• Izakhi zomzimba eziphawulekayo (ekukhonzeni okukodwa)
• 2. I-apula eliluhlaza, isanqante ne-olintshi
• Izakhi zomzimba eziphawulekayo (ekukhonzeni okukodwa)
• 3. Isithombo sebhitrudi, isanqante, ujinja ne-apula
• Izakhi zomzimba eziphawulekayo (ekukhonzeni okukodwa)
• 4. Utamatisi
• Izakhi zomzimba eziphawulekayo (ekukhonzeni okukodwa)
• 5. Kale, utamatisi, nesilimo esidliwayo esinamagatsha anamanzi
• Izakhi zomzimba eziphawulekayo (ekukhonzeni okukodwa)
• 6. I-Strawberry ne-kiwi
• Izakhi zomzimba eziphawulekayo (ekukhonzeni okukodwa)
• 7. I-Strawberry nemango
• Izakhi zomzimba eziphawulekayo (ekukhonzeni okukodwa)
• 8. I-Watermelon mint
• Izakhi zomzimba eziphawulekayo (ekukhonzeni okukodwa)
• 9. Imbewu yamathanga
• Izakhi zomzimba eziphawulekayo (ekukhonzeni okukodwa)
• 10. I-apula eliluhlaza, ulethisi, ne-kale
• Izakhi zomzimba eziphawulekayo (ekukhonzeni okukodwa)
• Gcina amasosha omzimba wakho eqinile

Ukusekela amasosha omzimba wakho

Amasosha akho omzimba asebenza njalo, ukuthola ukuthi yimaphi amaseli angokomzimba wakho futhi okungewona. Lokhu kusho ukuthi idinga isilinganiso esinempilo samavithamini namaminerali ukugcina amandla ayo ekhuphuka futhi eqhubeka.

Izindlela zokupheka ezilandelayo zigcwele izakhi zomzimba ezibalulekile empilweni yansuku zonke noma ukulwa namagciwane afana nomkhuhlane noma umkhuhlane.

Funda ukuthi iziphi izakhamzimba ezandisa izivikeli mzimba ijusi ngalinye, i-smoothie, noma ubisi lwembewu onalo ukuze uqale ekuseni yakho ngamandla aqabulayo ekuvikelweni kwemvelo komzimba wakho.

1. Iwolintshi, izithelo zomvini, nolunye uhlobo lwamawolintshi

Isithombe ngu-Happy Foods Tube

Lokhu kuqhuma kwe-citrus yi-Happy Foods Tube kuqukethe okungaphezulu kokwanele kokudla kwakho kwansuku zonke okunconywayo kukavithamini C.

U-Vitamin C unezakhi zokulwa ne-antioxidant, ezivikela amaseli akho ezintweni ezilimaza umzimba.

Ukushoda kukavithamini C kungaholela ekubambezelekeni kokuphulukiswa kwesilonda, ukungasebenzi kahle komzimba, nokungakwazi ukulwa nezifo ngokufanele.

Okwamanje abukho ubufakazi bokuthi ngomlomo uvithamini C usebenza ngempumelelo ekuvimbeleni ukudluliswa kwe-coronavirus entsha (i-SARS-CoV-2) noma ukwelapha isifo esisibangelayo, i-COVID-19.

Kodwa-ke, ucwaningo lukhombisile isithembiso sokufakwa kwe-vitamin C ngemithambo (IV) njengokwelashwa kwe-COVID-19.

Ukuhlolwa okwengeziwe kwemitholampilo kusetshenziselwa ukwelashwa, hhayi ukuvimbela, ukusebenzisa ukumnika kwe-IV, hhayi ukwelashwa ngomlomo.

Kodwa-ke, uma unomkhuhlane, amanani aphakeme kavithamini C angaholela ezimpawu ezinzima kakhulu futhi alulame ngokushesha. Kubantu abadala, umkhawulo ophezulu obekezelelekayo ngama-milligram angu-2 000 (mg) ngosuku.

Izakhi zomzimba eziphawulekayo (ekukhonzeni okukodwa)

• 

  2. I-apula eliluhlaza, isanqante ne-olintshi

  

  Isithombe ngu-The Urban Umbrella

  
  

  Amaqathi, ama-apula, namawolintshi kuyinhlanganisela ephumelelayo yokusiza umzimba wakho ukuthi uzivikele futhi ulwe nezifo.

  Ama-apula namawolintshi akunikeza uvithamini C wakho.

  Uvithamini A, nawo, okhona izaqathe ngendlela ye-antioxidant beta carotene.

  Amaqathi aqukethe novithamini B-6, odlala indima ebalulekile ekwandeni kwamaseli omzimba nasekukhiqizeni ama-antibody.

  Chofoza lapha ukuthola iresiphi ye-The Urban Umbrella ezokwenza ukuthi ukhanye futhi uhambe ekuseni. Ukuthamba kwama-apula aluhlaza kuyasika ngempela ngobumnandi bezaqathe namawolintshi.

  Izakhi zomzimba eziphawulekayo (ekukhonzeni okukodwa)

  • i-potassium kusuka izaqathe
  • uvithamini A kusuka izaqathe
  • uvithamini B-6 kusuka izaqathe
  • uvithamini B-9(ifilimu) kusukela amawolintshi
  • uvithamini C kusukela amawolintshi kanye apula
  

  3. Isithombo sebhitrudi, isanqante, ujinja ne-apula

  Isithombe ngu-Minimalist Baker

  
  

  Le jusi yokuqinisa kaMinimalist Baker ifaka imifino emithathu yezimpande ezosiza amasosha akho omzimba futhi yehlise izimpawu zokuvuvukala.

  Ukuvuvukala kuvame ukuphendula ngokuzivikela ezifweni ezivela kuma-virus noma amabhaktheriya. Izimpawu ezibandayo noma zomkhuhlane zifaka ikhala eligijimayo, ukukhwehlela, nobuhlungu bomzimba.

  Abantu abane-arthritis ye-rheumatoid bangathola le jusi izuzisa ngokukhethekile, njengoba i-ginger inemiphumela yokulwa nokuvuvukala.

  Izakhi zomzimba eziphawulekayo (ekukhonzeni okukodwa)

  • i-potassium kusuka izaqathe, beet, ne-apula
  • uvithamini A kusukela izaqathe kanye beet
  • uvithamini B-6 kusuka izaqathe
  • uvithamini B-9(ifilimu) kusuka kubhontshisi
  • uvithamini C kusuka e-apula
  

  4. Utamatisi

  Isithombe ngu-Elise Bauer se-Simply Recipes

  Indlela engcono yokuqiniseka ukuthi ujusi wetamatisi wakho usha futhi awuqukethe izithako eziningi ezingeziwe ukuzenzela wena. I-Simply Recipes ineresiphi enhle ebiza izithako ezimbalwa kuphela.

  Ingxenye engcono kakhulu? Akudingeki juicer noma i-blender, yize uzofuna ukuhluza izingcezu nezicucu ngesihlungo.

  Utamatisi ucebile ku-vitamin B-9, owaziwa kakhulu nge-folate. Kuyasiza ukwehlisa ubungozi bokutheleleka. Utamatisi uphinde unikeze inani elilinganiselwe le-magnesium, i-anti-inflammatory.

  Izakhi zomzimba eziphawulekayo (ekukhonzeni okukodwa)

  • i-magnesium kusuka kumatamatisi
  • i-potassium kusuka kumatamatisi
  • uvithamini A kusuka kumatamatisi
  • uvithamini B-6 kusuka kumatamatisi
  • uvithamini B-9 (folate) kusuka kumatamatisi
  • uvithamini C kusuka kumatamatisi
  • uvithamini K kusuka kumatamatisi nesilimo esidliwayo esinamagatsha anamanzi
  

  5. Kale, utamatisi, nesilimo esidliwayo esinamagatsha anamanzi

  I-Kale iyisisekelo samajusi amaningi aluhlaza, kepha iKale Mary - ukuthatha kukaTesco kuMariya onegazi - ngempela kungenye yalolo hlobo.

  Esikhundleni sokusika ukunambitheka kwama-kale ngezithelo ezimnandi, le recipe isebenzisa ujusi wetamatisi, engeza ngaphezu kukavithamini A. owenele

  Ukungeza i-horseradish ebabayo kule recipe kunganikeza nezinzuzo zokulwa nokuvuvukala, ngokusho kocwaningo oluthile. Yihlanganise nesiphuzo esizokuvusa izinzwa.

  Izakhi zomzimba eziphawulekayo (ekukhonzeni okukodwa)

  • i-magnesium kusuka kujusi wetamatisi
  • 

    6. I-Strawberry ne-kiwi

    Isithombe ngu-Well Plated

    Ama-strawberry nama-kiwis ezinye izindlela ezinempilo zokufaka isiphuzo esigcwele uvithamini C. Njengoba kuthatha cishe izinkomishi ezi-4 zama-strawberry ukwenza inkomishi eyodwa yejusi, ungahle ufune ukuhlanganisa lezi zithelo ku-smoothie kunejusi.

    Siyayithanda le recipe nge-Well Plated, efaka ubisi oluncane. Ubisi luwumthombo omuhle wamaprotheni novithamini D, okunzima ukuwuthola ngeziphuzo ezisebenzisa izithelo noma imifino kuphela.

    Abantu abaningi abanayo i-vitamin D, etholakala kakhulu ekukhanyeni kwelanga nangamanani amancane emikhiqizweni yezilwane. Amazinga aphilile, atholakala ngokukhanya kwelanga, ukudla, noma izithasiselo, anciphisa ubungozi bokutheleleka ngokuphefumula okufana nenyumoniya noma umkhuhlane.

    Olunye ucwaningo lwamuva lubonisa ukuxhumana phakathi kokushoda kukavithamini D namazinga okutheleleka nobukhali. Ukuhlolwa kwemitholampilo kuyadingeka ukuthola ukuthi ngabe kunomthelela ofanayo yini kwa-SARS-CoV-2, i-coronavirus entsha.

    Ukuze uthole ukukhushulwa okungeziwe, shintsha ubisi ngama-ounces ambalwa we-yogurt ecebile yama-probiotic. Ukuthatha ama-probiotic kungasiza amaseli akho ukuthi alondoloze isithiyo semithi elwa namagciwane. Ama-Probiotic atholakala kakhulu kwizithasiselo nokudla okuvutshiwe.

    Izakhi zomzimba eziphawulekayo (ekukhonzeni okukodwa)

    • 

      7. I-Strawberry nemango

      Isithombe ngu-Feel Good Foodie

      I-Feel Good Foodie's strawberry mango smoothie yindlela enempilo yokwanelisa izifiso zakho ze-brunch engenamkhawulo. Le recipe isebenzisa izithelo ezifriziwe, ezipakisha isibhakela esifanayo sokudla njengezithelo ezintsha.

      Ungakhetha futhi ukusebenzisa zonke izithelo ezintsha uma unazo.

      Uvithamini E ovela emangeni nobisi lwe-alimondi unezela izinzuzo ezengeziwe ze-antioxidant ukukhulisa amasosha omzimba, ikakhulukazi kubantu abadala asebekhulile.

      Izakhi zomzimba eziphawulekayo (ekukhonzeni okukodwa)

      • i-calcium kusuka obisini lwe-alimondi
      • manganese kusuka kuma-strawberry
      • i-potassium kusuka kuma-strawberry
      • uvithamini A kusuka kumango nesanqante
      • uvithamini B-6 kusuka kumango
      • uvithamini B-9 (folate) kusuka kuma-strawberry nemango
      • uvithamini C kusuka kuma-strawberry, umango, ne-orange
      • uvithamini D kusuka obisini lwe-alimondi
      • uvithamini E kusuka kumango nobisi lwe-alimondi
      

      8. I-Watermelon mint

      Isithombe nguVeg Recipes waseNdiya

      Akukona nje ukuthi ikhabe licebile ku-vitamin C no-arginine (okungaqinisa amasosha akho omzimba), kodwa futhi kungasiza ekunciphiseni ubuhlungu bemisipha. Ukukhathazeka kwemisipha kuyisifo esivamile somkhuhlane, ikakhulukazi kubantu abadala asebekhulile.

      Okuqukethwe kwamanzi okusindayo kwalesi sithelo nakho kungenza kube lula ukwenza ujusi (futhi kuzwakala njengokungcola kwesithelo).

      Bheka iresiphi kaDassana yejusi le-watermelon mint kwaVeg Recipes of India. Ungaphinda uhlanganise ujusi wamakhabe namanye amajusi wezithelo angacacile, njenge-apula noma i-olintshi, okungenzeka angabi nawo uvithamini A.

      Izakhi zomzimba eziphawulekayo (ekukhonzeni okukodwa)

      • arginine kusukela ekhabe
      • 

        9. Imbewu yamathanga

        Isithombe nguTrent Lanz weThe Blender Girl

        Izindlela zokupheka zejusi eziningi zamathanga online zifaka ushukela omningi owengeziwe noma zidinga ijusi le-apula elithengwe esitolo.

        Kungakho sinqume ukufaka le iresiphi yobisi lwethanga yi-Blender Girl esikhundleni salokho. Ingenye yezindlela zokupheka ezintsha, zemvelo ezitholakala ku-inthanethi. Isebenza njengesisekelo esihle sezithelo ze-smoothies futhi.

        Izinzuzo ezengeziwe zezempilo nazo kunzima ukuziba. Ngeke nje kuphela lolu bisi lukhulise amasosha akho omzimba, kepha lungasiza futhi:

        • impilo yethambo
        • izimpawu zokunqamuka kokuya esikhathini noma imiphumela efana ne-
        • impilo yomchamo
        • izinwele nesikhumba
        • impilo yengqondo
        • impilo yesinye

        Imbewu yamathanga iwumthombo omkhulu we-zinc. I-Zinc isivele iyisithako esivamile emakhambi amaningi abandayo, ngenxa yomphumela wayo omuhle kokuvuvukala nakumasosha omzimba.

        Abaphenyi base-Australia babheka i-zinc emthanjeni njengokwelashwa kwezinkinga zokuphefumula ezihambisana ne-COVID-19.

        Futhi emisebenzini okungenani kunesilingo esisodwa somtholampilo wase-U.S esihlola umphumela we-zinc (ngokuhlangana nezinye izindlela zokwelapha) ekuvimbeleni ukutheleleka kwe-SARS-CoV-2.

        Izakhi zomzimba eziphawulekayo (ekukhonzeni okukodwa)

        • i-magnesium kusuka ezimbewini zamathanga
        • manganese kusuka ezimbewini zamathanga
        • i-potassium kusukela ezinsukwini
        • zinc kusuka ezimbewini zamathanga
        

        10. I-apula eliluhlaza, ulethisi, ne-kale

        Isithombe ngu-Show Me the Yummy

        Ijusi eliluhlaza okwemifino yindawo yamandla yezakhi ezikhuthaza amasosha omzimba aqinile.

        Ngikhombise i-Yummy ine-iresiphi enhle ezokwenza noma ngubani, kufaka phakathi izingane, ajabule ukuphuza imifino yazo.

        Phonsa idlanzana leparsley noma isipinashi ukuthola amanye amavithamini A, C, noK.

        Izakhi zomzimba eziphawulekayo (ekukhonzeni okukodwa)

        • insimbi kusukela kudala
        • manganese kusukela kudala
        • i-potassium kusukela kudala
        • uvithamini A kusuka ku-kale nesilimo esidliwayo esinamagatsha anamanzi
        • uvithamini B-9 (folate) kusuka kusilimo esidliwayo esinamagatsha anamanzi
        • uvithamini C kusuka ku-kale nolamula
        • uvithamini K kusuka kukhukhamba nesilimo esidliwayo esinamagatsha anamanzi
        

        Gcina amasosha omzimba wakho eqinile

        Ukwenza ama-juice, ama-smoothies, neziphuzo ezinomsoco kungenye yezindlela ezihlwabusayo zokuhlala uphilile. Akunandaba ukuthi iyiphi oyithandayo, ungahlala ungeze okunye ukudla okuphezulu njengembewu ye-chia negciwane likakolweni ngezinzuzo eziningi zezempilo.

        Ezinye izindlela zokugcina amasosha akho omzimba aqinile afaka ukwenza inhlanzeko enhle, ukuhlala unamanzi amaningi, ukulala kahle, ukunciphisa ingcindezi nokuzivocavoca umzimba njalo.

        Sebenzisa i-blender

        Uma ungenayo i-juicer, sebenzisa i-blender. Faka 1 inkomishi yamanzi kakhukhunathi noma ubisi lwamantongomane ukuze umshini uhambe. Futhi uzozuza ngokuqukethwe kwe-fiber ye-smoothie ehlanganisiwe.