Imifino Ephuzi engu-7 enezinzuzo zezempilo

-Delile

• Ukolweni
• Ugalonci
• Upelepele ophuzi
• Amazambane aphuzi
• Ama-beet egolide
• Ithanga
• Ubhontshisi ophuzi
• Ukudla okudlela endlini

Ukubuka konke

Umgomo wakudala wokuthi kufanele udle imifino yakho uqinisile, kepha ungayinaki eminye imibala lapho ulungisa okuya kupuleti lakho lesidlo sakusihlwa. Kuvela ukuthi imifino engena ngombala ophuzi igcwele ama-antioxidants, amavithamini, nezinye izinto ezandisa impilo.

Nayi imifino eyisikhombisa ephuzi okufanele uyihlanganise ekudleni kwakho ukuze uvune imivuzo yabo yezempilo.

Ukolweni

Isithombe esithunyelwe nguGinny Genaille (@ gin.genaille) ku

Lesi sitshalo esinemibala egqamile siyisisekelo emazweni amaningi emhlabeni wonke. Inothe ngamavithamini A, B no-E, kanye namaminerali amaningi. Izinhlamvu eziphuzi zine-fiber eningi, esiza umzimba ukuthi unqande noma yiziphi izinkinga zokugaya noma izifo ezibandakanya ukuqunjelwa, ama-hemorrhoids, nomdlavuza wombala.

Ubuhlalu obuncane obuphuzi bommbila bonke obufakwe ku-cob buqukethe namakhemikhali e-phytochemicals. Lokhu kungamisa ama-carcinogen ekungeneni kumaseli, futhi ama-phytochemicals nawo angasiza amaseli ukuthi amise futhi aqede noma yiziphi izinguquko ezinjengomdlavuza.

Kugcine kulula lapho ulungisa ummbila futhi unambitha ubumnandi bommbila obusobhalweni. Ngezithako ezimbalwa, ungenza i-veggie side enamanzi futhi enomsoco nganoma yisiphi isidlo.

Ugalonci

Isithombe esithunyelwe nguGardenZeus (@gardenzeus) ku

Eyaziwa nangokuthi u-squash wasehlobo, izinhlobo eziphuzi zesikwashi zinikeza izinzuzo eziningi zezempilo. Imifino inamavithamini A aphezulu, u-B6 no-C, i-folate, i-magnesium, i-fiber, i-riboflavin, i-phosphorus ne-potassium. Leyo veggie enamandla kakhulu yokudla okunempilo.

Isikwashi esiphuzi naso sinothe ngama-manganese. Le minerali isiza ukukhulisa amandla amathambo futhi isiza amandla omzimba okucubungula amafutha nama-carbohydrate.

Ncamathisela umbala nokuthungwa kwale veggie e-hued ekhanyayo ngokuyiqhafaza kancane ukuze yakhe u-squash ophuzi oshaywe nge-basil.

Upelepele ophuzi

Isithombe esithunyelwe yiKensington Market (@kensington_bia) ku

Ngokobuchwepheshe abayona i-veggie; upelepele ophuzi uyisithelo. Kodwa sizidla ngokungathi ziyimifino, ngakho-ke asihambe nayo. Ngokuyinhloko yenziwe ngamanzi, imifino enemibala eguquguqukayo ihamba nge-carbohydrate encane, amaprotheni namafutha.

Upelepele wensimbi ungumthombo omuhle wezakhamzimba, i-fiber, nama-antioxidants. Futhi zinikeza ubuciko. Lokhu kuyinto exhasa imisebenzi yamaseli abomvu egazi. Uvithamini K utholakala nopelepele ophuzi, obalulekile emandleni omzimba okuvala igazi. Upelepele weBell ucebile ku-vitamin C, obamba iqhaza ekusebenzeni komzimba, amandla, impilo yesikhumba, ukuvikela izifo nokuphulukiswa kwamanxeba.

Ukulungisa isidlo esimnandi ngopelepele webheli ophuzi, zama ukuzihambisa. Ngamasu kagalikhi, ulamula, ne-oregano futhi exutshwe ne-olive-olive marinade, lezi pepper ziyisengezo esihle kunoma yisiphi isitsha se-appetizer noma isemishi.

Amazambane aphuzi

Isithombe esithunyelwe nguSusanGainen (@susangainen) ku

Amazambane akukhona nje ukudla kokunethezeka, futhi akulungele ngempela. Isihluthulelo ukungazibutheli ngebhotela, ukhilimu omuncu, noma isiduli soshizi.

Enye yezinto ezinhle kakhulu ngamazambane, ukuthi ukugcwaliswa kanjani ngaphandle kokubalwa okuphezulu kwekhalori. Futhi, zigcwele izakhamzimba ezibandakanya i-niacin, i-pantothenic acid, amavithamini C no-B6, i-manganese, ne-phosphorus. I-Phosphorus ibalulekile emzimbeni. Kuyadingeka ukugcina ukwakheka kwezingqamuzana zeseli. Akugcini lapho, kuyadingeka futhi ekukhiqizeni amandla namandla amathambo.

Nciphisa amafutha namafutha owengeza kumazambane ukuze uthole inzuzo yokudla okunempilo kakhulu ngokuwadla. Ungakwenza lokhu ngokubilisa amazambane, uwashaye, bese ungeza isinongo esifihlekile ukuze udale i-crispy ngaphandle, ithenda ngaphakathi amazambane aphihliwe ngaphakathi.

Ama-beet egolide

Isithombe esithunyelwe nguKaren Pavone (@farministasfeast) ku

Le mifino yezimpande enombala ophuzi imnandi kunezihlobo zayo ezibomvu, kodwa inomsoco kakhulu. Ama-beet egolide anempilo enhliziyweni, futhi asiza izinso ukukhipha ubuthi, i-cholesterol ephansi nomfutho wegazi, futhi ilapha nokukhathala.

Njengezithelo nemifino eminingi enombala ophuzi, ama-beet egolide agcwele i-beta-carotene.Kanye emzimbeni, i-beta-carotene iguqulwa ibe uvithamini A. I-Vitamin A iyisakhi somzimba esibalulekile esivikela amangqamuzana omzimba ekulimaleni.

Ethosiwe ekupheleleni futhi iphonswe ngezithako ezintsha, i-lemon-herb eyosiwe beet igubha ubumnandi bemvelo bale mifino yezimpande.

Ithanga

Isithombe esithunyelwe ngu-Elise Huguette (@elisehuguette) ku

Inkomishi eyodwa nje yethanga eliphekiwe inamaphesenti angaphezu kuka-200 wenani lansuku zonke elinconywayo likavithamini A. Vitamin A liwulungele umzimba womuntu, njengoba lisiza ekugcineni ukubona kubukhali. Leyo ndebe yethanga iqukethe novithamini C omningi - cishe ama-milligram ayi-11 - akhulisa amasosha akho omzimba, avikele imikhuhlane, phakathi kwezinye izinzuzo eziningi zezempilo.

Awukwazi ukushaya iphayi lendabuko, ikakhulukazi ekwindla. Jabulela i-crumbly pastry crust ne-pumpkin ne-spice filling.

Ubhontshisi ophuzi

Isithombe esithunyelwe ngu-Alicia Heil (@thebountifulbroad) ku

Le midumba iqukethe lonke iqembu lokulwa nomdlavuza, amakhemikhali ezitshalo avela ngokwemvelo, kufaka phakathi ama-isoflavones. Futhi aqukethe ama-phytosterol, avimba ukumuncwa kwe-cholesterol okuholela ekunciphiseni amazinga e-cholesterol egazini. Imidumba nayo ixhunyaniswe nokwehla kwengozi yomdlavuza.

Gcina ubusha, ubucwebe, nombala wobhontshisi ophuzi ngokuthinta uviniga kusaladi kabhontshisi oluhlaza nokuphuzi.

Ukudla okudlela endlini

Okuhlaza kuhle uma kukhulunywa ngemifino, kodwa ungashiyi eminye imibala uthingo uma kukhulunywa ngokulungiselela ukudla. Imifino ekhanyayo, ekhanyiswe yilanga inenani elibalulekile lokudla okunempilo nezinzuzo ezilinde ukuvulwa futhi zijabulele ukunambitheka kwakho komzimba kanye nomzimba.