Sonke siyazi ukuba kufuneka sitye ukutya okulungileyo ukuze sihlale sisempilweni. Xa sithetha ngokutya okunempilo, sihlala sicinga ngokutya okubizayo nokuthandwayo okufana nesalmon, ibroccoli, kunye nee-almond. Kakade ke, akufuneki sizithintele koku. Njengala maqhawe adumileyo, kukho ukutya okuninzi okufihliweyo, kodwa kugcwele izondlo. Namhlanje, sithetha ngee-superfoods ezili-9 ezifanele ukongeza ekutyeni kwakho, kodwa usenokungawunaki kakhulu.
Zeziphi ezo superfood zisi-9 esithetha ngazo?
Kulungile, makhe sijonge oku kutya nganye nganye. Ezinye zezi zinto zisenokuba zizinto ozibona rhoqo, kodwa usenokungazi kakuhle ukuba zeziphi. Ezinye zisenokuba zintsha kuwe.
1. Ikholifulawa
Wonke umntu uyayazi ibroccoli. Kodwa ngaba sicinga kakhulu ngomzala wayo, i-cauliflower emhlophe? Njengebroccoli, i-cauliflower ityebile kwi-vitamin C kunye ne-fiber. Oku kuthetha ukuba inokunceda ukuqinisa amasosha omzimba wakho kwaye igcine inkqubo yakho yokugaya ukutya isempilweni.
Kukho into ekhethekileyo nangakumbi. Imifuno efana nekholifulawa kunye nebroccoli ine-phytochemical yendalo ebizwa ngokuba yi-``(Sulforaphane)''. Kwizifundo zezilwanyana, le khemikhali ifunyenwe inemiphumo yokuqala kwiiseli zomhlaza. Kakade ke, nangona kukho izizathu ezininzi zomhlaza, ukutya kwethu yinto esinokuyilawula ngokulula.
2. Iisardine
Nangona le ntlanzi incinci, inkulu kakhulu ngokwexabiso lesondlo. Iisardine zingumthombo omkhulu we -omega-3 fatty acids, ezilungele kakhulu intliziyo yethu kunye nengqondo yethu. Kwakhona, kulungile ukuthi zikutya okutyebileyo kwi-vitamin B12. Le vithamini B12 ibalulekile kwinkqubo yethu yemithambo-luvo kunye nokuveliswa kwamandla. Ukongeza, iisardine zikwatyebile kwi-vitamin D, eyona inceda kakhulu kwi-calcium, eqinisa amathambo ethu.
3. ITempeh
Mhlawumbi ukhe weva nge-tofu, eyenziwe ngesoya. Kodwa ngaba ukhe weva nge-tempeh? I-Tempeh nayo yenziwe ngeesoya, kodwa ivundisiwe. Ikwazele zizakhamzimba ezifana neproteni, i-potassium, kunye ne-calcium. Lukhetho oluhle lokuhlangabezana neemfuno zakho zeproteni, ingakumbi kwabo bangayityiyo inyama okanye intlanzi.
4. I-Beetroot (iiBeet)
Le bhatata ebomvu enzulu ingabonakala irhabaxa ngaphandle, kodwa xa iphekiwe, iba thambile kakhulu kwaye ibe mnandi. I-Beetroot sisidlo esimnandi esizaliswe zii -antioxidants . Ezi antioxidants zinceda ekukhuseleni iiseli zomzimba wethu kumhlaza nakwezinye izifo ezingapheliyo.
Ngaphezu koko, ijusi ye-beetroot ityebile kwi-nitrates, eziye zabonakala zinciphisa uxinzelelo lwegazi oluphezulu kwaye ziphucula ukuhamba kwegazi ukuya engqondweni. Ukuba ungumdlali wezemidlalo, ukutya i-beetroot kunokukunceda ukuphucula ukusebenza kwakho.
5. Iiartichokes
Nangona oku kungaqhelekanga kwilizwe lethu, yinto enokubonwa kwiivenkile ezinkulu. Ii-artichokes kukutya okutyebileyo kwi-fiber kwaye kuncinci kakhulu kwiikhalori. I-artichoke epheleleyo ineekhalori ezingama-60 kuphela. Ekubeni ityebile kwi-fiber, ikwenza uzive uhluthi nasemva kokutya kancinci. Ke ngoko, ikwanceda ekulawuleni ukutya kakhulu kunye nokunyuka ubunzima.
6. I-Kefir
I-Kefir sisiselo sobisi esivundisiweyo. Sifana neyogathi, kodwa sisiselo esincinci. Siqulethe izigidi zeebhaktheriya ezilungileyo (iiprobiotics) eziluncedo kwinkqubo yethu yokugaya ukutya. Ezi bhaktheriya zilungileyo zikhusela impilo yamathumbu ethu kwaye zonyusa amasosha omzimba wethu. Kukwakho nophando oluqhubekayo malunga neempawu zayo zokulwa nokuvuvukala kunye nokulwa nomhlaza.
7. Iiplum ezomisiweyo (iiPrunes)
Xa sicinga ngeeplum ezomisiweyo, sizicinga njengezisusa ukuqunjelwa. Yiyo loo nto. Kodwa kukho okungakumbi kwesi siqhamo sincinci. Zityebile kwii-antioxidants kunye nefayibha. Ikomityi yeeplum ezomisiweyo iqulethe malunga ne-12% yefayibha ecetyiswayo yemihla ngemihla. Zingatyiwa zingenanto, zongezwe kwiikeyiki kunye neemuffins, okanye zongezwe kwiismoothies kunye neesosi.
8. Iilentile
Iilentile zizinto ezibalulekileyo kwilizwe lethu. Kodwa ngamanye amaxesha siyalibala iingenelo ezinkulu zeelentile xa kuthelekiswa nezinto ezifana neembotyi kunye neetshickles. Iilentile zizinto ezityebileyo kwiproteni kunye nefayibha ezinokuthatha indawo yenyama. Zikwanamafutha aphantsi kakhulu. Xa zongezwa kwiisuphu kunye nezityu, ziyindlela entle yokufumana izondlo ezingaphezulu ngexabiso eliphantsi.
9. Ingca yolwandle
Ukuba awungomthandi omkhulu we-sushi, mhlawumbi awukaze ube neqhekeza le-seaweed emlonyeni wakho. Kodwa eli lungu losapho lwe-algae ngokuqinisekileyo lifanelekile ukuzama. Ngenxa yokuba lifunxa izondlo elwandle, i-seaweed ityebile kwiivithamini kunye neeminerali, ngakumbi i-calcium kunye ne-iron. Ikwaphezulu kwiproteni kwaye inamafutha aphantsi.
| Ukutya | Iimpawu eziphambili zesondlo | Iingenelo zempilo |
|---|---|---|
| 1. Ikholifulawa | IVithamini C, ifayibha, (iSulforaphane) | Iqinisa amasosha omzimba kwaye inokunciphisa umngcipheko womhlaza. |
| 2. Iisardine | (Omega-3) , iVithamin B12, iVithamin D | Ilungele intliziyo, ingqondo kunye namathambo. |
| 3. ITempeh | Iiproteni, i-potassium, i-calcium | Enye indlela elungileyo endaweni yenyama, inceda ekukhuleni kwemisipha. |
| 4. I-Beetroot | (Ii-Antioxidants) , iiNitrates | Ilawula uxinzelelo lwegazi kwaye inyusa ukusebenza kwengqondo. |
| 5. I-artichoke | Ifayibha, iikhalori eziphantsi | Inceda ekulawuleni ubunzima kwaye inika uvakalelo lokuba uzele. |
| 6. I-Kefir | (Iiprobiotics) - iintsholongwane ezilungileyo | Iphucula impilo yenkqubo yokugaya ukutya. |
| 7. Iiplum ezomisiweyo | Ifayibha, (ii-Antioxidants) | Inceda ekugayweni kokutya kwaye ikhusela iiseli. |
| 8. Iilentile | Iiproteni, ifayibha, isinyithi | Umthombo olungileyo wamandla, indawo elungileyo yenyama. |
| 9. Ingca yolwandle | I-calcium, isinyithi, iproteni | Ilungele amathambo negazi, umthombo weproteni ongenamafutha amaninzi. |
Eyona nto ibalulekileyo kukuzama iintlobo ezahlukeneyo zokutya, unganamatheli kuhlobo olunye lokutya. Okukhona wongeza imifuno, iziqhamo, kunye neenkozo ezinemibala emininzi ekutyeni kwakho, kokukhona uza kufumana izondlo ezininzi.
Ukuba unesifo esithile, esifana nesifo sezintso, bubulumko ukuthetha nogqirha wakho ngaphambi kokuba uqale ukutya ukutya okutsha, kuba ezinye ukutya zisenokungafaneleki kwabanye abaguli.
Umyalezo Wokuya Ekhaya
- Musa ukuzigcina kuphela kwi "superfoods" ezidumileyo. Kukwakho nokutya okuninzi okuluncedo kodwa okungaziwayo kangako.
- Yongeza ukutya okwahlukileyo ekutyeni kwakho. Zama ukufaka enye yokutya okukweli nqaku ekutyeni kwakho ubuncinane kanye ngeveki.
- Nokuba ukutya okungabizi kakhulu okufumaneka lula kwilizwe lethu, njengeelentile kunye nekholifulawa, kuqulethe isondlo esimangalisayo.
- Ukutya okunempilo okungcono kukutya okunesondlo nokulinganiselayo. Musa ukuba likhoboka lohlobo olunye lokutya.
- Kubaluleke kakhulu ukubonana nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo, ingakumbi ukuba unesifo esinganyangekiyo.
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