Ukudla Okunempilo Okumangalisayo Kwephasika kanye Nephasika

-Delile

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Ukudla kwamaholide kumayelana nesiko, futhi okunye kokudla okuvamile okunikezwa ngesikhathi sePhasika nePhasika ngobuqili kupakisha impilo ebaluleke kakhulu. Nazi izizathu ezinhlanu zokuzizwa unobuhle kule sizini:

Amaqanda

Amaqanda athola ukugoqa okubi okungawafanele ngempela. Yebo i-yolk yilapho yonke i-cholesterol ikhona, kodwa inqwaba yocwaningo iqinisekisa ukuthi amafutha agcwele kanye nama-trans ayimbangela yangempela yesifo senhliziyo, hhayi i-cholesterol - amaqanda aphansi ngamafutha agcwele futhi awanawo amafutha. Ngaphezu kweprotheni esezingeni eliphakeme isikhuphasha kulapho kutholakala khona uvithamini D (oxhunyaniswe nezinzuzo eziningi zezempilo kubandakanya ukulawula isisindo) kanye ne-choline. I-choline eyanele iboshelwe empilweni yobuchopho, ukulawula imisipha, inkumbulo nokuncipha kokuvuvukala - isisusa esaziwayo sokuguga nezifo - nempilo yenhliziyo.

Amazambane

Ama-Spuds azuze idumela njengento engelutho ngaphandle kokumosha ama-calories, kodwa empeleni angenye yokudla okunempilo kakhulu emhlabeni. Ngaphezu kokunikeza i-fiber, ama-antioxidants, amavithamini C no-B amavithamini, lapho ephekiwe bese esepholile, ama-taters nawo alayishwa isitashi esimelana, uhlobo oluyingqayizivele lwe-carb olukhonjiswe ngokwemvelo lushisa isithando somlilo somzimba wakho. Njenge-fiber, awukwazi ukugaya noma ukumunca isitashi esimelana nayo futhi lapho ifinyelela emathunjini akho amakhulu, iyabila, okwenza umzimba wakho ushise amanoni esikhundleni se-carbohydrate.

Horseradish

Le condiment yokukhahlela ivula izoni ukusekela ukuphefumula. Kuphinde kukhonjiswe ukuthi kuthuthukisa ukungatheleleki, futhi kuvuselele imetabolism. Izinzuzo ezinhle kakhulu zokunambitheka okuningi nomaki wentengo yekhalori.

Iparsley

Abantu abaningi bayilahla iparsley njengento nje yokuhlobisa okuhlobisa, kepha empeleni yindawo yamandla yokudla okunempilo. Lesi sitshalo saseMedithera sinothe ngamavithamini A no-C avikela amasosha omzimba futhi agcwele izinto ezilwa nokuguga, ezilwa nomdlavuza. Ocwaningweni lwezilwane omunye wamafutha ka-parsley aguquguqukayo wamisa ukukhula kwezimila zamaphaphu futhi wakhonjiswa ekunciphiseni izinto ezibanga umdlavuza njengalezo ezitholakala entuthu kagwayi.

Iwayini

Iwayini elibomvu selicatshangwe njengokudla kwezempilo kulezi zinsuku, kodwa ungakunciphisi okumhlophe. Ucwaningo lwakamuva lwaseSpain lubheke imiphumela yohlobo ngalunye (ama-ounces angu-6.8 ngosuku) esikhathini esingamaviki ama-4 eqenjini elincane labesifazane abangabhemi futhi zombili izinhlobo zikhuphule amazinga "amahle" we-HDL cholesterol kanye nokuvuvukala okwehlisiwe, okhiye ababili bokugcina inhliziyo yakho iqinile futhi enempilo.

UCynthia Sass unguchwepheshe wezokudla obhalisiwe oneziqu ze-master kukho kokubili isayensi yokudla kanye nempilo yomphakathi. Ojwayele ukubonwa ku-TV kazwelonke ungumbhali onikela nge-SHAPE nomxhumanisi wokudla kuNew York Ranger naseTampa Bay Rays. Umthengisi wakhe wakamuva weNew York Times nguCinch! Nqoba Izifiso, Yehlisa Amakhilogremu futhi Ulahlekelwe Amayintshi.

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