Imifino engu-13 Enempilo Ephakeme Kunazo Zonke

-Delile

• 1. anyanisi
• 2. Amazambane Amnandi
• 3. Itheniphu
• 4. Ujinja
• 5. Amabhontshisi
• 6.Igalikhi
• 7. AmaRadishes
• 8. Fennel
• 9. Amaqathi
• 10. I-Celeriac
• 11. Isiphepho
• 12. Amazambane
• 13. URutabaga
• Okusemqoka
• Ukulungiselela Ukudla: Ukudla kwasekuseni kwansuku zonke nge-Sweet Potato Hash

Imifino yezimpande sekuyisikhathi eside ijatshulelwa njengengxenye emnandi yokudla okunempilo.

Kuchazwa njengesitshalo esidliwayo esikhula ngaphansi komhlaba, amazambane, izaqathe kanye no-anyanisi yizibonelo ezimbalwa ezijwayelekile iningi lazo elizaziyo.

Kodwa-ke, kunezinye izinhlobo eziningi - ngayinye enesethi ehlukile yezakhamzimba nezinzuzo zezempilo.

Nayi imifino yezimpande eyi-13 enempilo ukwengeza ekudleni kwakho.

1. anyanisi

U-anyanisi imifino ethandwayo yezimpande, esebenza njengesithako esiyisisekelo ekudleni okuningi.

Zinefayibha ephezulu, uvithamini C nama-antioxidants (1).

Ama-antioxidants ayizinhlanganisela ezingavikela amaseli akho ekulimaleni okwenziwe nge-oxidative futhi zisize ukuvikela izifo (,).

Ucwaningo lukhombisa ukuthi ukudla u-anyanisi kungahle kuhlotshaniswe nezinzuzo eziningi zezempilo.

Isibonelo, olunye ucwaningo luthole ukuthi ukudla ama-ounces ayi-3.5 (100 amagremu) ka-anyanisi eluhlaza ngosuku kwehlise kakhulu amazinga kashukela egazini kubantu abanesifo sikashukela ().

Ngaphezu kwalokho, olunye ucwaningo luthi u-anyanisi angaba nezakhiwo ezinamandla zokwelapha umdlavuza, ngezifundo zokubuka ezixhumanisa ukudla okuphezulu kwale mifino yezimpande engcupheni ephansi yezinhlobo ezivamile zomdlavuza (,).

U-anyanisi usebenza kahle ekudleni okuhlukahlukene futhi ungangezwa kalula kumasaladi, amasobho, amaqanda aqotshiwe, ama-casseroles, irayisi noma izitsha ze-pasta nokunye okuningi.

Isifinyezo U-anyanisi uphakeme ngama-antioxidants futhi ungasiza ukunciphisa ushukela wegazi
amazinga kanye nengozi yakho yomdlavuza othile.

2. Amazambane Amnandi

Ubhatata yimifino yezimpande ephilayo futhi emnandi enomsoco kakhulu futhi eminyene egcwele izinzuzo zezempilo.

Bacebile nge-fiber, i-vitamin C, i-manganese ne-vitamin A nomthombo omuhle wama-antioxidants amaningana - kufaka phakathi i-beta-carotene, i-chlorogenic acid kanye ne-anthocyanins (7, 8,).

Ukubuyekezwa kwezifundo ezintathu kukhombisile ukuthi ukudla amagremu ama-4 kabhatata omhlophe usuku nosuku amasonto ayi-12 kuthuthukise ukulawula ushukela egazini kubantu abanesifo sikashukela ().

Ngenxa yokuqukethwe kwabo kukavithamini A, ezinye izifundo ziphakamisa ukuthi le mifino yezimpande nayo ingathuthukisa ukusebenza komzimba, ivikele ekulahlekelweni umbono nasekusekeleni impilo yesikhumba (,,).

Ubhatata ungabhakwa, ubiliswe, wosiwe noma usiwe futhi uthokozelwe njengesitsha eseceleni esiphundu noma ungezwe kukho konke kusuka kumasangweji kuya kumasaladi kuya ezitsheni zasekuseni.

Isifinyezo Ubhatata angasiza ekuthuthukiseni ukulawula ushukela egazini futhi kunjalo
Uvithamini A ophakeme, ongagcina umbono futhi athuthukise ukuzivikela kanye nesikhumba
impilo.

3. Itheniphu

I-Turnips iyimifino emnandi yezimpande futhi ibilinywa amakhulu eminyaka.

Zinephrofayili yezakhamzimba ehlaba umxhwele, ngokuba ngumthombo omuhle kavithamini C, ifayibha, i-manganese ne-potassium (14).

Ukungeza uvithamini C ekudleni kwakho kungasiza ukukhuphula amasosha omzimba wakho, ngesifundo esisodwa siqaphele ukuthi ukuthola okwanele kwaleli vithamini kungasiza ekwehliseni izimpawu futhi kunciphise ubunzima bezifo zokuphefumula, njengomkhuhlane ojwayelekile ().

Ngokwengeziwe, ucwaningo lukhombisa ukuthi ukudla imifino ebethelwe kakhulu, njenge-turnips, kungahle kuhlotshaniswe nengozi ephansi yesisu, umdlavuza webele, umdlavuza namaphaphu (,,,).

Ama-Turnips angashintshelwa cishe kunoma iyiphi iresiphi esikhundleni samazambane. Zama ukwenza ama-turnip fries, i-coleslaw, i-stir-fry noma isaladi.

Isifinyezo I-Turnips inovithamini C omningi okhulisa amasosha omzimba futhi ibhekwa njenge-
impande kanye nemifino ye-cruciferous. Ukuyidla kungahle kuhlotshaniswe nokuncane
ubungozi bezinhlobo ezithile zomdlavuza.

4. Ujinja

Ujinja isitshalo esinezimbali esivela eChina esihlobene kakhulu neminye imifino yezimpande efana ne-turmeric.

Igcwele ama-antioxidants, kufaka phakathi isakhi esithile esibizwa nge-gingerol, esihlotshaniswe nohlu olude lwezinzuzo zezempilo ().

Ucwaningo olulodwa kwabesifazane abakhulelwe abangu-1,278 bathola ukuthi ujinja wawusebenza ekwehliseni isicanucanu nokugula kwasekuseni ().

Kunganciphisa nobuhlungu nokuvuvukala, nolunye ucwaningo olubonisa ukuthi ukukhishwa kwe-ginger kungasiza ekunciphiseni ubuhlungu bokuya esikhathini futhi kunciphise izimpawu kubantu abane-osteoarthritis (,,).

Ujinja wenza ukungezelela okuhle etiyeni, kumasobho, kuma-smoothies nasezitsheni futhi angaletha i-zing zness cishe kunoma yisiphi isidlo.

Isifinyezo Ujinja ucebile ngama-antioxidants futhi ungasiza ukunciphisa isicanucanu futhi
ukunciphisa ubuhlungu nokuvuvukala.

5. Amabhontshisi

Ama-beet angenye yemifino yezimpande enomsoco kakhulu etholakalayo, apakisha inani elifanele le-fiber, i-folate ne-manganese kusevisi ngayinye (25).

Futhi zinama-nitrate aphezulu, okuyizinhlanganisela zezitshalo ezizuzisayo ezingasiza ukukhulisa imithambo yegazi yakho, okunganciphisa umfutho wegazi nokuthuthukisa impilo yenhliziyo ().

Ucwaningo lukhombisa nokuthi ukudla ama-beet kungathuthukisa ukusebenza kokuvivinya umzimba futhi kwandise ukugeleza kwegazi kuye ebuchosheni bakho (,,).

Ngokwengeziwe, izifundo zezilwane zithole ukuthi ukukhishwa kwebhitrutethi kungaba nezakhiwo ze-anticancer futhi kunganciphisa ukukhula nokusabalala kwamaseli womdlavuza (,).

Ukusizakala ngezinzuzo ezihlukile zezempilo zama-beet, zama ukosa, ukwenza i-juicing, ukutomula, ukubilisa noma ukubilisa le mifino emnandi yezimpande.

Isifinyezo Ama-beet awumthombo omuhle wama-nitrate futhi angathuthukisa ukuzivocavoca umzimba
ukusebenza, ukwandisa ukugeleza kwegazi nokunciphisa ukukhula kwamangqamuzana omdlavuza -
ngokwezifundo zabantu nezilwane.

6.Igalikhi

I-Garlic impande yemifino engeye- I-Allium uhlobo futhi luhlobene kakhulu no-anyanisi, amalikhi, amakhekhe kanye nama-shallots.

Ukuphakwa ngakunye kukagalikhi kunenani lezakhi zomzimba ezibalulekile, kufaka phakathi i-manganese, uvithamini B6 novithamini C (32).

Futhi, yaziwa kakhulu ngezindawo zayo zokwelapha, ikakhulu ezibangelwa i-allicin eyakhiwe, ekhishwa lapho ama-clove egalikhi echotshozwa, ehlafunwa noma eqoshiwe ().

Ucwaningo luthole ukuthi igalikhi ingakhuthaza impilo yenhliziyo ngokwehlisa umfutho wegazi kanye namazinga e-cholesterol ephelele ne-triglycerides (,,).

Kungakhuphula namandla omzimba, njengoba ucwaningo lukhombisa ukuthi lunganciphisa ukuqina kwezimpawu futhi lisize ukuvikela izifo, njengomkhuhlane ojwayelekile (,).

Okuhle kunakho konke ukuthi, igalikhi isebenziseka ngezindlela eziningi futhi ingasetshenziswa ukukhulisa ukunambitheka kwesobho lakho elimnandi, amasoso, izitsha eziseceleni nezifundo eziyinhloko.

Isifinyezo I-Garlic inezinto ezinamandla zokwelapha ngenxa yenkompo
i-allicin. Kungasiza ekuthuthukiseni ukuzivikela komzimba, kunciphise umfutho wegazi futhi wehle
amazinga e-cholesterol ne-triglyceride.

7. AmaRadishes

I-Radishes ingahle ibe ncane, kepha bayakwazi ukupakisha i-punch uma kukhulunywa ngokudla okunomsoco.

Ziphansi kuma-carbs nama-calories okwamanje aqukethe inani elihle le-fiber ne-vitamin C (39).

I-Radishes nayo inezindawo zokubulala futhi isebenze ngempumelelo ekulweni nezinhlobo eziningana zefungus ku-test-tube kanye nasezifundweni zezilwane (,).

Akugcini lapho, kodwa ucwaningo olulodwa lwamagundane luthole ukuthi amaqabunga esitshalo se-radish angavikela kwizilonda zesisu ().

Ama-Radishes alungile ngokuletha okuncane ekudleni kwakho noma ekudleni okulula. Zama ukufaka izingcezu kuma-slaws, sandwich, amasaladi noma ama-tac ukuze unikeze isidlo sakho ukukhuphula okunomsoco futhi okumnandi.

Isifinyezo I-Radishes iqukethe inani elifanele le-fiber novithamini C. Kungenzeka
futhi inezinto ezibulala izinyo futhi ingavikela izilonda zesisu,
ngokwezifundo zezilwane kanye ne-test-tube.

8. Fennel

Eyaziwa nge-flavour yayo efana ne-licorice, i-fennel iyinhlobo yezitshalo eziqhakazayo ezihlobene kakhulu nezaqathe.

Ngaphezu kokunikezela ngama-calories ambalwa kakhulu ngokusebenza ngakunye, i-fennel pack fiber, i-vitamin C, i-potassium ne-manganese (43).

Futhi iqukethe i-anethole eyinhlanganisela, enikeza i-fennel ukunambitheka kwayo okuhlukile, iphunga kanye nohlu olubanzi lwezinzuzo zezempilo.

Ucwaningo olulodwa lwamagundane lubonise ukuthi i-anethole ikwazile ukuguqula amanye ama-enzyme abandakanyeka ekuguqulweni komzimba kwama-carbs ukusiza ukunciphisa amazinga kashukela egazini ().

Ngaphezu kwalokho, izifundo ze-test-tube zaphawula ukuthi i-anethole inezinto ezilwa namagciwane futhi ingavimbela ukukhula kwamagciwane (,).

IFennel ingajatshulelwa entsha, eyosiwe noma esosiwe, futhi ixutshwe namasaladi, amasobho, amasoso kanye nezitsha ze-pasta.

Isifinyezo I-Fennel iqukethe i-anethole eyinkimbinkimbi, ekhonjisiwe
ukunciphisa ushukela egazini futhi uvimbele ukukhula kwamagciwane ku-tube-test nasezilwaneni
izifundo.

9. Amaqathi

Njengomunye wemifino eyaziwa kakhulu yezimpande, izaqathe nazo zibeka phezulu amashadi njengenye yemithi enomsoco kakhulu.

Zigcwele amavithamini A no-K, kanye ne-beta-carotene ebalulekile ye-antioxidant (47,).

Ukudla izaqathe kuye kwaxhunyaniswa nesimo esithuthukisiwe se-antioxidant namazinga aphansi e-cholesterol kubantu nasezilwaneni (,).

Olunye ucwaningo lubonisa ukuthi ukudla okuphezulu kwe-carotenoids, njenge-beta-carotene, kungahle kuhlotshaniswe nengozi ephansi yezinhlobo ezithile zomdlavuza, kufaka phakathi umdlavuza webele, wendlala yesisu nowesisu (,,).

Ngaphezu kwalokho, ukudla i-carotenoids kungavikela ekuwohlokeni kwe-macular okuhlobene nobudala (i-AMD), imbangela ehamba phambili yokulahleka kombono (,).

Izaqathe zenza isidlo esikhulu uma zidliwe ziluhlaza noma zifakwe kwi-hummus, kepha zingaphekwa futhi zisetshenziswe kuma-stir-fries, isitshulu noma izitsha eziseceleni.

Isifinyezo Izaqathe ziphakeme nge-beta-carotene, engahle iboshwe ngaphansi
ubungozi bezinkinga zokubona nezinhlobo ezithile zomdlavuza. Ukudla izaqathe nakho nakho
ixhunywe emazingeni aphansi e-cholesterol kanye nesimo esithuthukisiwe se-antioxidant.

10. I-Celeriac

Eyaziwa nangokuthi izimpande zesilimo esidliwayo esinamagatsha anamanzi, i-celeriac iyimifino yezimpande eguquguqukayo kakhulu futhi emnandi okulula ukuyipheka nokuyijabulela.

Inomthamo omuhle wevithamini C ne-phosphorus futhi futhi ingumthombo omuhle kakhulu kavithamini K, ucindezela ku-80% wenani elinconywayo nsuku zonke enkomishini eyodwa (156-gram) ekhonza (56).

UVitamin K yisakhi esibalulekile, esidingekayo ekunqandeni igazi ().

Kuyadingeka futhi ekusebenzeni kwe-osteocalcin, i-hormone yamaprotheni eyisihluthulelo sempilo yethambo lakho ().

I-Celeriac inokunambitheka kwe-nutty nokuthungwa okuluhlaza okusebenza kahle kumasaladi. Ingabiliswa, igosiwe, ibhakwe noma imangwe futhi isetshenziswe esikhundleni samazambane cishe kunoma iyiphi iresiphi.

Isifinyezo I-Celeriac iyimpande yemifino ecebile enomsoco ephezulu
uvithamini K, uvithamini odingekayo ekunqandeni igazi nasempilweni yethambo.

11. Isiphepho

I-Turmeric wuhlobo lwemifino yezimpande yomndeni wesitshalo ofanayo ne-ginger ne-cardamom.

Ama-rhizomes, noma impande, yesitshalo imvamisa igaywa ibe yisinongo, esetshenziselwa ukwengeza ukusaphazeka kombala, ukunambitheka kanye nezinzuzo zezempilo ezitsheni eziningi.

I-Turmeric iqukethe i-compound ebizwa nge-curcumin, ekhonjisiwe ukuvimbela ukwakheka kwegazi, amazinga aphansi e-cholesterol futhi anciphise omaka bokuvuvukala kuzo zombili izivivinyo zeshubhu nezifundo zezilwane (,,).

Ukucwaninga kwabantu kuphakamisa nokuthi i-curcumin inganciphisa ubuhlungu obuhlangene, iqinise amazinga kashukela egazini futhi yehlise nezimpawu zokucindezeleka (,,).

I-Turmeric itholakala kabanzi njengesinongo futhi ingangezwa kuzo zombili izindlela zokupheka ezinoshukela neziphuzo, kanye neziphuzo, njengobisi lwe-turmeric egolide.

Ukuze uvune izinzuzo zayo, qiniseka ukuthi ubhangqa i-turmeric nopelepele omnyama, njengoba eyokugcina iqukethe into engakhuphula kakhulu ukumuncwa kwe-curcumin esiswini sakho ().

Isifinyezo I-Turmeric iqukethe i-curcumin, isakhi esihlanganisiwe
ngohlu olude lwezinzuzo, kufaka phakathi izinhlungu ezihlanganisiwe ezithuthukisiwe, amazinga kashukela egazini
nezimpawu zokudangala.

12. Amazambane

Amazambane anemisebenzi ehlukahlukene futhi atholakala kabanzi, kunezinhlobo ezifika ku-2000 ezahlukahlukene ezilinywa emazweni ayi-160 emhlabeni jikelele (,).

Futhi zinomsoco kakhulu, zipakisha isigaxa esihle se-fiber, uvithamini C, uvithamini B6, i-potassium ne-manganese (68).

Amazambane aphekiwe futhi apholile nawo anesitashi esimelana kakhulu, uhlobo lwesitashi esidlula ngaphandle kokugaywa ngomgudu wakho wokugaya ukudla futhi kusiza ukondla ama-gut bacteria wakho alusizo (,).

Ukungasho, amazambane abilisiwe angukudla okugcwalisa ngokumangalisayo, okugcina uzizwa ugcwele isikhathi eside, okungahle kukhuthaze ukuncipha (,).

Hlukana namazambane athosiwe noma imikhiqizo yamazambane acutshunguliwe, okuvame ukuthi kube namafutha amaningi, usawoti kanye nama-calories kodwa okuswele umsoco. Esikhundleni salokho, khetha amazambane abhakiwe, abilisiwe noma ashubile ukuthola izakhamzimba eziningi.

Isifinyezo Amazambane apakisha izakhamzimba eziningi futhi anesitashi esinamandla kakhulu.
Futhi zigcwalisa kakhulu, ezingakhuthaza ukuncipha kwesisindo.

13. URutabaga

I-Rutabagas yimifino yezimpande yomndeni wesinaphi futhi ijwayele ukutshalwa ngenxa yamaqabunga nezimpande zazo ezidliwayo.

Ukuhlinzekwa ngakunye kwe-rutabagas kunikeza uvithamini C omningi, i-potassium nama-manganese kanye nama-antioxidants alwa nezifo (73,).

I-Rutabagas nayo ingumthombo omuhle we-fiber, engasiza ukusekela impilo yakho yokugaya ukudla kanye nokwehlisa umfutho wegazi kanye namazinga e-cholesterol ().

Ziphinde zinikeze ama-glucosinolates, amakhemikhali aqukethe isalfure atholakala kakhulu emifinini ye-cruciferous engasiza ekuvikeleni ekukhuleni kwamangqamuzana omdlavuza nokukhula futhi kuvimbele ukucindezeleka kwe-oxidative (,).

I-Rutabaga ingacubungulwa, ibhakwe noma yosiwe futhi ithokozelwe kumasobho, amasaladi, ama-noodle ngisho nangama-dessert.

Isifinyezo Ama-Rutabagas aphezulu ku-fiber nama-glucosinolates, angasiza
ukuvikela umdlavuza futhi uvimbele ukucindezeleka okwenziwa yi-oxidative.

Okusemqoka

Kunenqwaba yemifino yezimpande enomsoco futhi emnandi ekhona - ngayinye inezinzuzo zezempilo ezahlukile.

Ukusuka ekwehliseni ingcindezi ye-oxidative ukuvimbela isifo esingelapheki, ukufaka imifino noma izimpande ezimbili ezimpandeni ekudleni kwakho kwansuku zonke kungasiza kakhulu.

Ukuze uthole imiphumela emihle, hlanganisa le mifino emnandi yezimpande nezinye izithako ezinothile ezinomsoco ukusiza ukwandisa ukudla kwakho nempilo yakho.

Ukulungiselela Ukudla: Ukudla kwasekuseni kwansuku zonke nge-Sweet Potato Hash