Indalo liqabane elingenakuhlukaniswa lomnyama kwaye idlala nomlandeli omkhulu wombala ukwenza izityalo zayo, iintyatyambo, iziqhamo kunye nemifuno. Into esingenakufane siyicinge kukuba, ngaphaya komtsalane wayo obonakalayo, umbala wokutya ubalulekile kwisondlo sethu, kuba umbala ngamnye uneempawu ezithile ezinxulumene nawo. Kweli nqaku siza kujonga kwi iziqhamo ezityheli kunye nemifuno kunye neempawu zabo ezimangalisayo. Ukususela ngoku, uya kuwuxabisa lo mbala.
Mhlawumbi, ukuba ubunikwe ukhetho lwemibala, umthubi ubungayi kuba ngowokuqala kuluhlu lwakho. Nangona kunjalo, xa kuziwa kwiziqhamo kunye nemifuno, emva kokufunda le post, uya kutshintsha ingqondo yakho. Ukuba ukutya iziqhamo kunye nemifuno kusoloko kunomdla, ukuzenza ngombala nako kongeza amanqaku. Enyanisweni, kukho izidlo ezisekelwe ngokuchanekileyo kwimibala yokutya. Nangona kunjalo, asifuni kukukholisa malunga nokutya, kodwa cacisa ngokulula zonke iimpawu enazo imifuno etyheli.
Kutheni kukho iziqhamo nemifuno etyheli?
Imibala yendalo yokutya, njengale meko ukuba ikhona imifuno emthubi ngenxa yebala. Phakathi kwabo kukho abo bangamalungu amaqela flavonoids njenge-naringin, i-quercetin, i-hesperidin okanye i-anthoxanthin, phakathi kwabanye. Zikwadla ngokubakho carotenoids, phakathi apho sinokukhankanya i-beta-cryptoxanthin, i-lutein kunye ne-xeazantines.
Konke ukutya kunezondlo zazo ukuba negalelo kwaye umbala ngamnye uqulethe izinto ezixabisekileyo. Yintoni eyenza ingqalelo yethu enamandla kwi iziqhamo ezityheli kunye nemifuno kukuba ngokwenyani zonke izondlo eziyimfuneko zokufumana ukutya okunesondlo zikhona kuzo.
Imifuno ephuzi kunye neziqhamo ziqulethe iivithamini A, B no-C, ifayibha, folic acid kunye neeminerali, phakathi kwazo i potaziyamu. Ke ngoko, zilukhetho ekufuneka siluthathele ingqalelo kwaye, umbala wazo wedwa xa usiya emarikeni uyokwenza ukuthenga kwakho, uya kukunika umkhondo wokuba zibaluleke kangakanani na, ukuze ukwazi ukuqwalasela imenyu yakho ngokusekelwe kubo.
Ngaba awuyazi ukuba zeziphi iziqhamo kunye nemifuno onokuyikhetha xa uye kwivenkile enkulu okanye kwigrocer yakho? Bonke balungile, oku kuyinyaniso. Kodwa xa ujongene nesigqibo, ukuba ngenye imini awufuni ukuba nesiyezi kakhulu, kunokukunceda ukuba ukhethe ezimthubi.
Iingenelo zokutya iziqhamo nemifuno etyheli
Ukunikwa izondlo ezikhoyo koku kutya, i iinzuzo zokutya iziqhamo ezityheli kunye nemifuno Zizo zilandelayo:
- Baphucula umbono.
- Ulusu oluphilileyo noluhle ngakumbi.
- Ucoca umzimba kwii-arhente ezingcolisayo.
- Baphucula impilo ye-cardiovascular.
- Baqinisa amajoni omzimba.
- Kwabasetyhini abakhulelweyo, kunceda ukuphepha ukungahambi kakuhle kwi-fetus.
- Ukunciphisa umngcipheko wokubandezeleka kwizifo eziphazamisayo.
Emva kokwazi konke oku, uya kufuna ukwazi ukuba kukuphi ukutya esikunikwa nguMama woMhlaba kwaye kutyheli ngombala, kunye nokuba yintoni na ekunika yona ngokukodwa. Masibone.
Iziqhamo ezityheli omele uzifake ekutyeni kwakho
Qaphela kolu luhlu lweziqhamo ezityheli, kuba ukongeza kumnandi, zisempilweni kakhulu kuwe.
Iibhanana
Iibhanana zandisa amandla kwaye ziphucula iingxaki zokugaya. Kwakhona, zithintela ukuqhina, zinciphisa uxinzelelo lwegazi kwaye zithintele ukudakumba ngenxa yomxholo wazo i-serotonin kunye ne-tryptophan. Kulungile ukutya iibhanana xa ufuna ukuphucula ingqondo yakho.
Ipayina
Iphayinaphu, njengabanye iziqhamo ezityheli kunye nemifuno, ityebile kwivithamin C. Sisiqhamo antioxidant kwaye yokugaya kakhulu. Ngapha koko, kunjalo isityebi semanganese, ethanda i imveliso collagen, ibalulekile kwi impilo yamathambo kunye nokulungileyo ukusebenza kwemetabolism.
Kufuneka songeze ukuba ikhusela intliziyo kunye nengqondo, ukuthintela ukuwohloka kwengqondo kunye nokubonakala kwezifo ezifana ne-Alzheimer kunye nesifo senhliziyo. Kwakhona ukuthintela isifo seswekile.
IiApile
Iapile inika inani elikhulu lefiber, ithintela ukuqhina kwaye iyagaya kakhulu. Isityebi kwi-antioxidants, sithintela izifo zentliziyo kunye nengqondo, ilungele ulusu namehlo.
Amapere
Amapere aqulethe zonke iivithamini zeqela Bukongeza kwi ivithamin C kunye ne-vitamin K. Banikezela nge-calcium, i-manganese, i-potassium, ithusi, i-folic acid kunye nentsimbi. Ukuzitya kukhuthaza impilo yamathambo kunye nenkqubo ye-nervous.
imango
Isiphatho sesinye iziqhamo ezityheli eluncedo kumzimba uphela, kuba utyebile kuyo magnesio, iivithamini A, B kunye noC. Ithanda amathumbu, inkqubo yemithambo-luvo, izihlunu, amazinyo kunye namathambo ngokubanzi, kunye nemetabolism ekuzalisekeni kwayo.
Sesinye isiqhamo sokwetyisa kakhulu esinokutyiwa ngabantu abatyekele kwigastritis.
Ilamuni
I-Lemon ifanelekile ukomeleza amajoni omzimba kuba inobutyebi kakhulu kuyo Vitamin C. Umxholo wayo nawo ugqamile potaziyamu, ngaphezu kwezinye iiminerali. Ngaphandle koko, inceda ukuphilisa okona kulungileyo.
Iidiliya
Umdiliya uyahlanjululwa. Iqulethe amanzi amaninzi kunye nefayibha, kunye neeswekile, ngoko kulungile kwimeko ye-anemia. Ithomalalisa izihlunu kunye nempilo yentliziyo, umbulelo wokugqibela kubukho be-flavonoids kunye ne-resveratrol. Banceda ukoyisa ukudinwa ngokomzimba nangokwengqondo.
I-Melon
Esinye isiqhamo esityheli ekufuneka sithathelwe ingqalelo yimelon. Ukongeza kubutyebi bayo kwiivithamini zeqela B kunye neC, iqulethe i-potassium kunye ne-beta-carotene. Ilunge kakhulu kumathambo, amazinyo, ulusu kunye ne-nervous kunye ne-muscular system.
Imifuno etyheli ifanele ukutyiwa
Ngokuphathelele imifuno etyheli, kufuneka sikhankanye oku kulandelayo.
Umbona
Umbona unika amandla, ifayibha kunye neevithamini, kunye neecarbohydrates kunye neeprotheni. Yimifuno yokwetyisa kunye ne-antioxidant. Ikhusela ukuguga kolusu, isifo seswekile kunye nomhlaza, ngakumbi umhlaza wamathumbu. Ukongeza, kunciphisa umngcipheko wokuhlaselwa yintliziyo kunye nokubetha kwaye yehlisa i-cholesterol.
Iitapile
Iitapile zinceda ukuthoba uxinzelelo lwegazi, bayahlutha kwaye bayanceda ukulawula ubunzima. Ziyakwazi ukwetyisa kwaye zinokunceda ukulawula iswekile yegazi kunye namafutha, ukuba nje ziphekwe kancinci.
Ipepile etyheli
Ukongeza kumxholo ophezulu we-vitamin C, i ipepile etyheli ibalasele kwiminikelo ye i-potassium kunye ne-magnesium. Yomeleza amajoni omzimba, imithambo-luvo kunye nemisipha. Iqulethe i-fiber kwaye iphantsi kakhulu kwiikhalori.
Ezi zi-11 iziqhamo ezityheli kunye nemifuno Ziqulethe iimpawu zesondlo ezinomdla kakhulu ezenza ukuba zilungele ukuqala ukuzitya rhoqo.