Iintlobo ezi-5 zeziqhamo ezityheli

Iziqhamo eziphuzi ziluncedo kakhulu kumzimba wethu

Kunomdla kakhulu ukubona inani lemibala esinokuyifumana kwindalo. Akunjalo kuphela iintyatyambo zemifuno ezivelele kwiitoni zazo ezibethayo, kodwa kunye neziqhamo. Sinokhetho olubanzi lwezi zidlo ezimnandi ezibandakanya yonke imibala yomnyama: Ebomvu, e-orenji, emthubi, eluhlaza, eluhlaza okwesibhakabhaka kunye nemfusa. Nangona kunjalo, kweli nqaku sifuna ukugxila iziqhamo ezityheli.

Ngaphandle kokuchaza ukuba kutheni sibabona kulo mbala kwaye zeziphi iingenelo abazizisa emzimbeni wethu, siza kuphinda sixoxe ngeentlobo ezintlanu zeziqhamo ezityheli.

Zingaphi iziqhamo ezityheli ezikhoyo?

Iziqhamo ezityheli zinceda amajoni omzimba

Xa kuziwa ekudwelisweni kwazo zonke iziqhamo ezityheli zikhona, ezikwabandakanya ezona ziorenji kakhulu, sinokuchitha ixesha elininzi. Ukuyishwankathela kancinane, siza kudwelisa ezo onexabiso lesondlo liphezulu:

  • Ibhanana
  • Igwava
  • Ilamuni
  • Tangerine
  • imango
  • Iapile elityheli
  • Isiqhamo somdla
  • iphitshi
  • I-Melon
  • Orenji
  • Ipapaya
  • Ipayina
  • yellow dragon fruit
  • Banana
  • Isiqhamo seediliya
  • Sapodilla

Kodwa ziyintoni ezi ziqhamo ukuze sizibone njengezityheli? Uphando olwahlukahlukeneyo lubonisa ukuba Kungenxa yezinga eliphezulu le-beta-carotene kunye ne-flavonoids. Eyokuqala luhlobo lwe-carotene olunceda ukudibanisa ngokufanelekileyo i-vitamin A kunye ne-flavonoids. Aba bamva banoxanduva lokuba iziqhamo zifumana i-shades ephakathi kokukhanya kwe-orenji kunye nephuzi. Ukongezelela, ezi zinto zine-anti-inflammatory, antiviral, antioxidant kunye ne-antihistamine properties. Siza kuthetha ngakumbi malunga neenzuzo zeziqhamo eziphuzi kwicandelo elilandelayo.

Iinzuzo zeziqhamo ezityheli

Ngokuqhelekileyo, iziqhamo zibonelela ngeenzuzo ezininzi emzimbeni, kubandakanywa nezo ziphuzi ngombala. Ziqulethe amanqanaba aphezulu eevithamini kunye neeminerali ezibalulekileyo kuthi. Nangona kuyinyani ukuba uhlobo ngalunye lwesiqhamo luneempawu zalo, xa kusetyenziswa iziqhamo ezityheli ezi zibonelelo zilandelayo zifumaneka:

  • Banceda amajoni omzimba: Ukuba sinesixokelelwano sokhuselo lomzimba esisebenza ngokwaneleyo, akukho lula ukuba sosulelwe zizifo ezibangelwa yintsholongwane.
  • Baphucula ukubonakala kwezipikili, ulusu kunye neenwele: Iziqhamo eziphuzi zineemolekyuli ezithile ze-antioxidant, ezifana ne-beta-carotene kunye ne-vitamin C, ezinceda umzimba wethu ukuba ulungise kwaye uvuselele iiseli ezonakalisiweyo.

Phakathi kweziqhamo ezibalaseleyo zalo mbala weempawu ziyi-ananas, i-grapefruit, i-orange kunye ne-tangerine. Ezi ntlobo zine zikhulula ukuqunjelwa, ukuphucula ukuhamba kwamathumbu. Oku kungenxa yokuba baphakathi kwegram enye kunye nesibini nesiqingatha sefiber yokutya. Ngokutya phakathi kwee-servings ezimbini ukuya kwezintathu ngosuku, sinokugubungela isiqingatha semfuno yethu yemihla ngemihla yefiber.

Iziqhamo ezityheli: X iindidi

Phakathi kweziqhamo ezityheli ezisetyenziswa kakhulu yibhanana kunye nelamuni

Ngoku siyazi ukuba zeziphi iziqhamo eziphuzi kwaye kutheni zinombala weempawu, siya kuphawula kancinci kwiipropati ezintlanu ezithandwa kakhulu.

iibhanana kunye neplantain

Okokuqala sinazo iiplanta ezidumileyo kunye neebhanana. Ziziqhamo eziswiti ezinamazinga aphezulu evithamini A, B12, C kunye no-E. Zikwaqulethe iicarbohydrates, i-iron, i-calcium, i-fiber, i-thiamin, i-phosphorus, i-potassium, i-magnesium, isulfure kunye ne-zinc. Ngoko ke akumangalisi ukuba ezi ziqhamo zityheli iipropathi ezininzi eziluncedo kakhulu kumzimba womntu. Ngaphandle kokunceda inkqubo ye-muscular kunye ne-nervous system, ezi ziqhamo zisebenza njenge-antioxidants kunye ne-expectorants.

Iibhanana ziziqhamo ezityiwayo
Inqaku elidibeneyo:
Nguwuphi umahluko phakathi kweplantain nebhanana?

Ipayina

Iphayinaphu sesinye sezona ziqhamo zisetyenziswa kakhulu emthubi namhlanje. Ngaphandle kokuba ilungile kakhulu, ityebile kwiivithamini A, B kunye noC, ngaloo ndlela ibe yi-antioxidant ebalaseleyo. Ukongeza, inamazinga aphezulu kakhulu amanzi kunye nezinye iiminerali, ezifana ne-iodine, i-fiber, i-magnesium, i-zinc, i-sodium kunye nentsimbi. Esi siqhamo se-citrus sinceda ukubunjwa kwamathambo kunye namazinyo, siphucula ukuhamba kwamathumbu kunye nokukhuthaza ukuveliswa kwe-collagen. Ukongeza, yi-diuretic yendalo enceda ukuphelisa ulwelo kunye nokuncipha komzimba. Ngokungathi oko akwanelanga, ipayina liphelisa ukuqhina kwaye lehlisa uxinzelelo lwegazi.

Orenji

Esinye sezona ziqhamo zidumileyo zi-orenji. Esinye isiqhamo se-citrus esisityebi kakhulu kwizondlo kunye ne-vitamin C. Ngaloo ndlela, ukutya ii-oranges kunceda ukulwa nezifo zentsholongwane kunye nokuqinisa amajoni omzimba. Ukongeza, ukuba neempawu ze-antioxidant kunceda ukuthintela ukuguga kwesikhumba kwaye komeleze umzimba. Kananjalo banamazinga aphezulu evithamini A, B1 kunye ne-B2 kunye ne-folic acid. Kufuneka kuqatshelwe ukuba iiorenji ziphezulu kwifiber kwaye ziphantsi kwamafutha. Ngeenjongo eziphathekayo, Ukusetyenziswa kwezi ziqhamo ze-citrus kunceda ukulawula uxinzelelo lwegazi, ukukhusela izifo zentsholongwane kunye nomhlaza kunye nokunciphisa iingxaki zamathumbu, njengokuqunjelwa.

Ilamuni

Awunakuphoswa yilamuni kolu luhlu. Esi siqhamo se-citrus sesinye sezona zityebi kwi-vitamin C. Ngenxa yesi sizathu sifanelekile ekuphuculeni amajoni omzimba. Ngaphandle kwevithamin C, ikwaqulethe iivithamini E kunye nezinye ezikwiqela B. Ngokuphathelele iiminerali eziqulethwe yilemon, zezi zilandelayo: Magnesium, potassium, phosphorus, calcium, iron, zinc kunye nobhedu. I-lemon ephuzi inceda ukukhusela i-cardiovascular pathologies kwaye inokucoca kunye nemiphumo ye-antioxidant. Ukongezelela, isebenza njenge-anti-inflammatory kunye ne-antibacterial.

Ilamuni sisiqhamo sesitrasi
Inqaku elidibeneyo:
Ngaba ilamuni sisiqhamo?

iphitshi

Ekugqibeleni kufuneka sibalaselise ipesika, ekwabizwa ngokuba yipesika. Esi siqhamo simnandi sinezixa eziphezulu zevithamini A, B kunye no-C, ezisinika iimpawu zokulwa ne-antioxidant ezinceda umzimba wethu ukulwa nezifo. Ikwatyebile kwiiminerali ezahlukeneyo: i-magnesium, i-calcium, i-potassium kunye ne-phosphorus. Kufuneka kuthiwe, nangona kumnandi, Ipesika inamazinga eswekile aphantsi, ngoko ke inokutyiwa ngabantu abanesifo seswekile. Ukongeza, inceda ukugaya, yiyo loo nto iboniswa kakhulu ukuphatha iingxaki ezahlukeneyo ezinxulumene neentyantyambo zamathumbu.

Njengoko ubona, iziqhamo eziphuzi zibonelela ngeenzuzo ezininzi kumzimba, ngoko kubalulekile ukuzifaka ekudleni kwethu. Kufuneka sikhumbule ukuba ukutya kwethu kufuneka kuhlale kulinganiswe ukuze umzimba wethu ufumane zonke izondlo eziyimfuneko kwaye uhlale usempilweni kwaye usempilweni. Ndiyazithanda zonke ezi ziqhamo zityheli! Yeyiphi oyithandayo?


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