Ukudla Okunomsoco Wasebusika

-Delile

• Buyekeza kwe-

Gwema ukudla okunethezeka ukukhuluphalisa ebusika ngokuqoqa imali yokugibela yesizini. Inqwaba yemifino enempilo namajikijolo iba phezulu ezinyangeni ezibandayo futhi yenza izithako ezinhle.

Kale

Lokhu kuluhlaza okunamaqabunga kulayishwe uvithamini A, C, calcium, kanye nedlanzana lamanye ama-antioxidants. I-Kale inothile nge-beta-carotene, esiza ukuvikela amehlo. Olunye ucwaningo lukhombisa ukuthi i-kale isiza futhi ekunciphiseni izinhlobo ezahlukene zomdlavuza.

Ubhontshisi

Imifino enempilo etshalwe ngaphansi komhlaba-ebizwa nangokuthi imifino yezimpande-kukholakala ukuthi ifudumeza umzimba, iyenze ibe yinhle phakathi nezinyanga ezibandayo. Le veggie enemibala iqukethe i-pigment ebizwa nge-betacyanin, engavimbela isifo senhliziyo. Ungavumeli ukunambitheka okumnandi ngokwemvelo kwakho kukhohlise-ama-beet anamakhalori aphansi namafutha nawo. Ucwaningo ku Ijenali ye-Applied Physiology ibike ukuthi ujusi webhitrudi wathuthukisa amandla ngenkathi uzivocavoca.

Ama-Cranberries

Leli berry elinama-calorie aphansi (inkomishi eyodwa inama-calories angama-44) ligcwele ama-antioxidants afana ne-resveratol, esiza ukukhuthaza impilo yenhliziyo futhi ixhunyaniswe nokuvikela umdlavuza. Ngisho noma idliwe ngendlela yejusi, ama-cranberries angasiza ekwelapheni amanye ama-UTIs-qinisekisa nje ukuthi awukho ushukela owengeziwe.

I-Winter Squash

Imifino yasebusika eguquguqukayo futhi ekhuthaza ukuzivikela komzimba iyisengezo esizuzisayo ekudleni kwakho. Isikwashi sigcwele i-fiber, i-potassium ne-vitamin A, okusiza ukunciphisa ubungozi bokuhlaselwa umdlavuza webele nezinye izifo. Ucwaningo olwenziwe eKansas State University luthole ukuthi ukudla okungenayo i-Vitamin A kuxhunyaniswe namazinga aphezulu we-emphysema.

Buyekeza kwe-