Sonke siyakuthanda ukuqala usuku lwethu ngekomityi yekofu enuka kamnandi kwangoko xa sivuka kusasa, akunjalo? Inika umvakalelo omnandi wokutsha nomdla engqondweni nasemzimbeni. Kwabanye, akunakwenzeka ukuba sicinge ukuqala usuku ngaphandle kwekomityi yekofu. Kodwa ngaba wakha wacinga ukuba le kofu siyisela yonke imihla ilungile na emzimbeni wethu okanye ayilunganga? Makhe sithethe ngayo namhlanje.
Ikofu ayisiyonto nje yokusela. Abantu kwihlabathi liphela basela iikomityi zekofu ezingaphezu kwe-400 yeebhiliyoni ngonyaka. Ngoko ke asikokubaxa ukutsho ukuba sesona siselo sidumileyo ehlabathini. Ngenxa yokuthandwa kwayo, izazinzulu beziphanda ikofu kangangeminyaka engaphezu kwekhulu. Izinto ezifunyenwe kolu phando ziyamangalisa ngokwenene.
Ikofu sisiselo esimnandi kakhulu esizele zii-antioxidants!
Mhlawumbi ukhe waliva igama elithi " antioxidants ". Ngamafutshane, bafana namajoni amancinci emizimbeni yethu alwa namasuntswana 'amabi' anokonakalisa iiseli zethu aze abangele izifo. Okumangalisayo kukuba, abantu abaninzi bafumana ama-antioxidants abo amaninzi kwikofu kunakwezinye iintlobo zokutya okanye iziselo!
Liyinyaniso elokuba iziqhamo nemifuno zityebile kwii-antioxidants. Umzekelo, iiblackberries, iiblueberries, iicranberries, kwaneetapile esizityayo yonke imihla ziqulethe zona. Kodwa ikofu ngumthombo onamandla kakhulu wee-antioxidants.
Eyona nto ibalulekileyo kukuba ikomityi yekofu (malunga ne-240 milliliters) eyenziwe ngaphandle kweswekile okanye ukhilimu ineekhalori ezimbini kuphela. Kwaye ayinamafutha konke konke. Ngoko ke le yinto esinokuyongeza kwimpilo yethu ngaphandle kokukhathazeka.
Zeziphi izifo ezinokuncitshiswa yikofu?
Uphando lwakutshanje lufumanise ukuba ukusela ikofu kunokunciphisa umngcipheko wezifo ezinzulu. Makhe sijonge ukuba zeziphi.
Uhlobo lwesibini lwesifo seswekile
Isifo seswekile sohlobo lwesibini sisifo esixhaphakileyo kuluntu lwanamhlanje. Ezinye izifundo zibonise ukuba abantu abasela ikofu imihla ngemihla banomngcipheko omncinci wokufumana esi sifo. Isizathu soku kucingelwa ukuba izinto ezikwikofu zinceda ekwandiseni uvakalelo lwemizimba yethu kwi-hormone ye-insulin. Nangona kunjalo, oku akuyonyango lwesifo seswekile, kodwa kunokunceda ekunciphiseni umngcipheko .
Isifo sika-Alzheimer
Isifo sika-Alzheimer sisifo esibangela ukuba ukulahleka kwenkumbulo kunye nokusebenza kwengqondo kuye kwehla ngokuhamba kweminyaka. Kukholelwa ukuba i-caffeine ekwikofu, kunye nee-antioxidants esithethe ngazo ngaphambili, zibonelela ngokhuseleko oluthile kwiiseli zengqondo. Ke ngoko, kukho inkolelo yokuba ukusela ikofu kunokunciphisa umngcipheko wokufumana izifo zemithambo-luvo ezifana ne-Alzheimer's.
Nangona kukho iingenelo ezininzi ezifana nezi, njengayo yonke enye into, sifanele sisele ikofu ngokulinganisela.
Izinto ekufuneka uzilumkele xa usela ikofu
Isaci esithi "ukusebenzisa kakhulu akukuhle" sisebenza nakwikofu. Ingakumbi ukuba une-high blood pressure, okanye ukuba i-blood pressure yakho isondele kuloo nqanaba, kufuneka ulumke kancinci.
- Uxinzelelo lwegazi: Ukusela iikomityi zekofu ezingaphezu kwesibini okanye ezintathu ngosuku kunokunyusa uxinzelelo lwegazi okwethutyana kwabanye abantu. Ukuba sele unexinzelelo lwegazi oluphezulu, kungcono ukuthetha nogqirha wakho malunga nokuba ingakanani ikofu ngosuku ekufaneleyo.
- Ukulala: Abanye abantu banokufumanisa ukuba ukusela ikofu ebusuku kakhulu kunokubangela ukungalali. Ngoko ke, ukuba unale ngxaki, kungcono ukunciphisa ukutya ikofu yakho emini.
- Iswekile kunye nekhrimu: Nangona ikofu ineekhalori eziphantsi, izinto esizongeza kuyo ezifana neswekile, ubisi kunye nekhrimu zinokongeza okuninzi kwinani leekhalori. Ke ngoko, kungcono kakhulu ukuba umzimba usebenzise iswekile encinci kangangoko.
Makhe sijonge ezi nyaniso kwitheyibhile. Emva koko kuya kucaca ngakumbi.
| Iingenelo zekofu (icala elihle) | Iingxaki kunye neenzuzo zekofu (icala elibi) |
|---|---|
| Ityebile kwii-antioxidants ezinamandla. | Ukusela kakhulu kunokunyusa uxinzelelo lwegazi. |
| Inciphisa umngcipheko wesifo seswekile sohlobo lwesibini. | Kubangela ukungakwazi ukulala kwabanye abantu. |
| Inciphisa umngcipheko wezifo ezifana ne-Alzheimer's. | Ukongeza iswekile kunye nekhrimu kongeza iikhalori ezininzi. |
| Ivuselela umzimba nengqondo. | Kunokubangela ukuphazamiseka kwesisu okanye ukungazinzi kwabanye abantu. |
Masenze isidlo esimnandi ngekofu?
Ubusazi na ukuba ikofu ayisiyonto nje yokusela, kodwa ingasetyenziselwa ukwenza ukutya? Nantsi iresiphi encinci, emnandi enenguqu eyahlukileyo. Nangona isisitya esingaqhelekanga, kufanelekile ukuyizama.
Itshili yekofu kunye neembotyi ezintathu
Oku kwanele abantu abamalunga nesi-8.
Izixhobo ezifunekayo:
- Ioyile yomnquma - 1/4 indebe
- I-anyanisi enkulu (eqoshiweyo) - 3
- Itswele elikhulu elimhlophe (elinqunqiweyo) - 6
- Umgubo wetshili - iipunipoyi ezi-4
- Umgubo weTurmeric - iipunipoyi ezi-4
- Amagqabi e-oregano omileyo - iipunipoyi ezi-2
- Iitamatisi (ezityumziweyo nge-puree) - iikonkxa ezi-2 (malunga ne-800 grams)
- Ubusi - iipunipoyi ezi-2
- Ikofu emnandi nenamandla - indebe e-1
- Iimbotyi ezimnyama (ezihlanjiweyo, ezicociweyo) - iikonkxa ezi-2 (malunga ne-425 grams)
- Iimbotyi zezintso (zihlanjiwe, zicociwe) - iikonkxa ezi-2 (malunga ne-425 grams)
- Iimbotyi zeGarbanzo (zihlanjiwe, zikhutshiwe) - itini e-1 (malunga ne-425 grams)
- Ipepile ebomvu eyosiweyo (ityalwe imbewu kwaye inqunqiwe) - 1
- Isosi yenkukhu - indebe e-1 (ungasebenzisa nejusi yetumato okanye ibhiya ekhaphukhaphu endaweni yayo)
- Ityuwa, umgubo wetshili, umgubo wesinamoni - ithisipuni e-1 nganye
Indlela yokwenza:
1. Fudumeza ioyile yomnquma kwimbiza enkulu phezu kobushushu obuphakathi. Yongeza itswele elinqunqiweyo uze upheke de lithambe, malunga nemizuzu esi-8. Ngoku yongeza igalikhi uze upheke umzuzu omnye.
2. Yongeza umgubo wetshili, i-cumin, kunye ne-oregano uze upheke malunga nomzuzu.
3. Ngoku yongeza iitumato, ubusi kunye nekofu uze udibanise kakuhle. Yongeza iimbotyi ezicociweyo, ipepile, umhluzi wenkukhu kunye nazo zonke iziqholo eziseleyo.
4. Fudumeza umxube ude ubile, uze unciphise ubushushu uze upheke kancinci, ungagqunywanga, kangangeyure okanye ude umxube ube mkhulu.
5. Ukuba umxube umanzi kakhulu, tyumza ezinye zeembotyi ngesixhobo sokutyumza iitapile okanye i-blender uze uzifake kumxube. Oku kuya kuwujiyisa.
6. Ukuba unqwenela, yongeza ukhilimu omuncu ongenamafutha, i-avokhado eqoshiweyo, itshizi egayiweyo, ii-scallions eziqoshiweyo, okanye iitshili eziluhlaza.
Umyalezo Wokuya Ekhaya
- Ikofu sisiselo esibonelela ngeenzuzo ezininzi zempilo xa isetyenziswa ngokulinganisela. Iqulethe ii-antioxidants ezinamandla.
- Lumka malunga nobungakanani beswekile kunye nekhrimu oyongeza kwikofu yakho, kuba ezi zinto zinokunyusa ngokungeyomfuneko inani leekhalori.
- Ukuba unesifo esifana noxinzelelo lwegazi oluphezulu, kubaluleke kakhulu ukubonisana nogqirha wakho malunga nokusela ikofu.
- Khumbula ukuba ikofu ayilonyango lwezifo, kodwa yinto enokunceda ekunciphiseni umngcipheko wezifo ezithile.
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