Izithelo Nemifino engu-8 Enomsoco Kakhulu

-Delile

• Utamatisi
• Amazambane
• Upelepele wensimbi
• Upelepele oshisayo
• Isitshalo seqanda
• Utamatisi
• Amajikijolo eGoji
• AmaBlueberries

Ziyini izithelo ze-nightshade nemifino?

Izithelo nemifino yeNightshade yiqembu elibanzi lezitshalo ezivela emindenini ye-solanum ne-capsicum. Izitshalo zeNightshade ziqukethe ubuthi, obubizwa nge-solanine. Ngenkathi ukufaka izitshalo ze-nightshade kungabulala, izithelo nemifino kulolu hlu olufanayo lwesitshalo - eziningi zazo ozothola esitolo sakho sendawo - empeleni kuphephile ukudliwa.

Lokhu kungenxa yokuthi inani lalenhlanganisela enobuthi lehliselwa emazingeni angenabuthi uma izithelo nemifino zivuthiwe. Noma kunjalo, amaqabunga kanye namajikijolo esitshalo se-nightshade esibulalayo anobuthi futhi akufanele asetshenziswe.

Thola kahle ukuthi imaphi ama-nightshades anomsoco kakhulu.

Utamatisi

Utamatisi uyisisekelo sokudla okuningi ngezizathu eziningi. Ngaphezu kokuthi kulula kangakanani ukukhula, futhi zigcwele ukudla okunomsoco. Lesi sithelo sinamavithamini A no-C amaningi, futhi futhi siwumthombo omuhle wensimbi, i-potassium, uvithamini B-6, i-manganese, nefayibha yokudla.

Ngokuya ngohlelo lwePenn State University’s Extension, ucwaningo lwamanje luveza ukuthi utamatisi unama-carotenoids, ama-antioxidants anamandla avikela umzimba ezinhlotsheni ezithile zomdlavuza. I-Lycopene, i-carotenoid ejwayelekile kakhulu etholakala kutamatisi, ingasiza ekunciphiseni ubungozi be-pancreatic, i-prostate, kanye nomdlavuza wokugaya ukudla.

Zama lesi sobho sikatamatisi esivela ensimini ukukufudumeza ngosuku olubandayo.

Amazambane

Amazambane angenye yokudla okulinywe kakhulu okusetshenziswa emazweni aseNtshonalanga. Futhi bayingxenye yomndeni we-nightshade ongapheli ongaba nobuthi obuncane lapho udliwa ngaphambi kokuba uvuthwe, ngenkathi isikhumba sisahlaza.

Amazambane ayimithombo emikhulu kavithamini C, osiza ekuvikeleni amasosha omzimba. Futhi ziqukethe i-potassium eyanele, uvithamini B-6, kanye nefayibha yokwenza okuyisisekelo esinempilo kunokuba ungabona. Ngaphezu kwalokho, aqukethe i-carotenoids, i-flavonoids, ne-caffeic acid, zonke izinhlobo zama-phytonutrients aziwa ukukhuthaza izinzuzo zezempilo, ngokusho kwe-USDA.

Kunezinhlobo eziningi ezahlukahlukene zezinhlobonhlobo, ezinenzuzo ehlukile yezempilo. Amazambane acebile ngamavithamini A, B, C, no-E, kanye nensimbi ne-zinc. Banikela ngendlela elula yokuthola izilinganiso ezidingekayo, ezibucayi zezakhamzimba kubantu abahlala emazweni asathuthuka.

Amazambane awaphili kahle uma elungiswa ngamanani aphezulu amafutha, usawoti, namafutha, njengamafries aseFrance. Ngoba akukho okuhlula okuyisisekelo se-homestyle, zama lokhu uthathe amazambane athosiwe.

Upelepele wensimbi

Uma udinga ukukhushulwa kukavithamini C, upelepele wensimbi uyisinqumo esihle. Upelepele owodwa oluhlaza uqukethe uvithamini C kunowolintshi.

Upelepele wensimbi ungenye yokudla okumnandi emndenini wase-nightshade. Ungazihlukanisa bese uzigcoba ku-hummus, uzifake ku-gazinga, noma zama ukwenza le saladi ye-pepper pepper farro.

Upelepele oshisayo

Upelepele oshisayo ungaba ngama-nightshades, kepha njengelanga angaletha ukushisa okuthile. Futhi uma ulimi lwakho lukwazi ukubekezelela ukusha, lamademoni avutha umlilo aqukethe izakhi zomzimba ezinhle.

Upelepele ovamile oshisayo - njengejalapenos, upelepele we-serrano, kanye nopelepele obomvu noma oluhlaza - yimithombo emihle kavithamini C, uvithamini A, ne-potassium.

ICapsaicin, esiza ukunikeza upelepele obabayo ukukhahlela kwabo, ikhonjisiwe yokwehlisa ukuvuvukala, okungasiza abantu abanezinkinga zamalunga ukuhamba nobuhlungu obuncane.

Uma ufuna okuthile okumnandi ngesinongo sakho, zama ukwenza lawa ma-cherry acwilisiwe-ushokoledi.

Isitshalo seqanda

Isitshalo seqanda siwumthombo omuhle wama-manganese, i-mineral ebalulekile kukho konke ukuthuthuka kanye ne-metabolism. Ngokwengeziwe, ngokusho, isitshalo seqanda siqukethe ama-antioxidants emvelo angasiza ukuvikela isikhumba sakho ekucindezelekeni okwenziwe i-oxidative emisebeni yelanga ye-ultraviolet.

Ngenxa yokuthungwa kwenyama yabo uma kuphekiwe, bayathandwa phakathi kwabadla imifino kuphela - cabanga isitshalo seqanda parmesan - kanye namavegans.

Hlanganisa i-okra nesitshalo seqanda esigoqiwe ukuze uzame okuthile nge-Mediterranean flair.

Utamatisi

I-tomatillo iyi-nightshade ekhula ngekhoba futhi ifana notamatisi. Okuvamile eMelika Ephakathi neseNingizimu, kuyisisekelo sesoso eluhlaza yaseMexico futhi kungabiliswa, kuthosiwe noma kufuthwe.

Yize ingeyona eningi okunomsoco njengotamatisi wakho obomvu ohlukahluka engadini, aqukethe ama-antioxidants futhi angakusiza ukuthi uthwebule i-fiber eyengeziwe ekudleni kwakho ngaphandle kokungeza kuma-calories amaningi kakhulu.

Bheka i-tomatillo salsa enempilo noma okungcono kodwa isitsha selayisi le-tomatillo elosiwe eligcwele amaprotheni nefayibha.

Amajikijolo eGoji

Ukuthola amajikijolo ama-goji amasha, kuzofanele uvakashele isimu yamaShayina. Kodwa futhi zitholakala ngokujwayelekile ezitolo ezikhethekile zokudla kufomu elomisiwe, kwesinye isikhathi zifakwa amalebula ama-wolfberries.

Amajikijolo eGoji aqukethe amaprotheni kanye nama-amino acid amaningi anempilo afana ne-tyramine. Ziphezulu kuma-antioxidants, ezisiza ukusebenza komzimba kanye nempilo yeseli. Uma uzama okokuqala, yazi ukuthi kungenzeka ukuthi ube neguliswa yizo. Uzofuna ukuyeka ukuzidla uma uba nokuqubuka noma ugule.

Ukuthola ama-nightshades azuzisa ngokwengeziwe ekudleni kwakho, zama ukufaka amajikijolo e-goji kule njini yobuciko obuphindiwe.

AmaBlueberries

Ama-blueberries aqukethe i-solanine alkaloid njengezitshalo ze-nightshade, yize kungenjalo empeleni isitshalo se-nightshade. Ama-blueberries avame ukubhekwa njengokudla okuphezulu ngoba abaningi bakholelwa ukuthi aqukethe izithako ezivimbela umdlavuza. Ziphezulu kuma-antioxidants, aziwa ukunciphisa ukuvuvukala. Unalokho engqondweni, ama-blueberries kucatshangwa ukuthi avimbela izifo ezivuthayo ezifana ne-metabolic syndrome, uhlobo lwesibili sikashukela, i-Alzheimer's, nesifo senhliziyo.

Ngokusho kwabaphenyi be-Gerontological Society of America, ubufakazi obuvela ocwaningweni lwakamuva bukhombisa ukuthi ama-blueberries aqukethe ama-flavonoids, ikakhulukazi lawo abizwa ngokuthi i-anthocyanin, ahlobene ngqo nezinzuzo zengqondo.

Inkomishi yama-blueberries inikeza ikota yezidingo zakho zansuku zonke zikavithamini C, kanye nokuhlinzeka ngemicu ethile yokudla. I-fiber, uma ihlanganiswe nama-probiotic ku-yogurt, ingagcina umgudu wakho wamathumbu usebenza kahle.

Ukuze uthole ukuqhuma okuhle kwasekuseni okunempilo, zama le blueberry nesipinashi smoothie.