Ngaba ungathanda ukubona imibala eyahlukeneyo xa ujonge ipleyiti yakho? Xa wongeza imifuno emihle ebomvu neorenji kwipleyiti yakho kunye noluhlaza nomthubi, ayigcini nje ngokuyenza ibonakale intle, kodwa ikwaneenzuzo ezininzi emzimbeni wakho. Imifuno efana neminqathe, ithanga, iitapile ezimnandi, iitumato, kunye nepepile ebomvu esiyaziyo sonke ukuba zezeli qela. Ke namhlanje, masithethe ngeenzuzo ezimangalisayo zempilo zokongeza le mifuno inemibala kwizidlo zethu.
Zithini iingenelo zempilo zale mifuno?
Ngamafutshane, imifuno ebomvu neorenji yindawo yokugcina iivithamini kunye nezondlo. Inika umzimba wakho amandla, amandla, kwaye ikunceda ekukhuseleni kwizifo ezahlukeneyo.
Inceda ukunciphisa umngcipheko womhlaza
Eli linqaku elibaluleke kakhulu. Izazinzulu zikholelwa ukuba imbangela ephambili yomhlaza kukonakala kweeseli emizimbeni yethu. Amasuntswana ayingozi akhiqizwa emizimbeni yethu, abizwa ngokuba zii-free radicals, anokonakalisa iiseli. Nangona kunjalo, iikhompawundi ezinamandla ezibizwa ngokuba zii-antioxidants ezifumaneka kwezi mifuno zinokukhusela iiseli zethu kwezi suntswana ziyingozi.
Cinga ngezi antioxidants njengekhaka elikhusela iiseli zethu.
- I-Beta-carotene: Oku kufumaneka ngobuninzi kwimifuno yeorenji efana neminqathe, iitapile ezimnandi, kunye nethanga. Imizimba yethu iyiguqula ibe yivithamini A.
- I-Lycopene: Le khompawundi yiyo enika iitamatisi umbala wazo obomvu. Ikwayi-antioxidant enamandla kakhulu.
Ngoko ke, ngokongeza le mifuno ekutyeni kwakho, ngokungazi unika umzimba wakho amandla amakhulu okuzikhusela kumhlaza.
Ilawula uxinzelelo lwegazi oluphezulu
Uxinzelelo lwegazi oluphezulu, okanye i-BP, yingxaki eqhelekileyo phakathi kwabantu abaninzi kule mihla. Esinye sezizathu eziphambili zoku kukwanda komthamo wetyuwa (i-sodium) esiyongeza ekutyeni kwethu kunye nokuncipha komlinganiselo we-potassium efunekayo emzimbeni wethu. Oku kungalingani kunokukhokelela kwiimeko ezinzulu ezifana nesifo sentliziyo kunye ne-stroke.
Eyona ndlela ilungileyo yoku kukutya ukutya okutyebileyo kwi-potassium. Iitapile ezimuncu eziorenji, iminqathe, kunye nethanga zimifuno etyebileyo kwi -potassium . Ngoko ke, thetha nogqirha wakho uze wongeze le mifuno ekutyeni kwakho, nto leyo enokunceda ekulawuleni uxinzelelo lwegazi.
Inika amehlo aphilileyo
Sonke besisoloko siva kwasebuntwaneni ukuba "ukutya iikherothi kuphucula ukubona kwakho." Kukho inyaniso eninzi kuloo bali. Isizathu soku yimibala ebizwa ngokuba yi- carotenoids efumaneka kwezi mifuno.
- I-Lutein kunye ne-Zeaxanthin: Ezi zikhusela amehlo kwingozi yokuba ne-cataracts kunye nokuwohloka kwe-macular okubangelwa kukuguga. Zininzi kwi-carrots kunye ne-red bell peppers.
- IVithamini A: Ukongeza, i-beta-carotene ekwezi mifuno iguqulwa ibe yiVithamini A ngumzimba wethu. IVithamini A inceda ukuphucula umbono xa ukukhanya kuncinci, oko kukuthi, ebusuku.
Ukuze amazinyo neentsini zibe sempilweni
Le yinto osenokuba awukaze uyive ngaphambili. Ewe, le mifuno ilungile kakhulu kumazinyo nakwiintsini zakho.
- IVithamini A: IVithamini A ibalulekile kwimpilo yamathe emlonyeni wethu. Ukunqongophala koku kunokubangela ukubola kwamazinyo ngokukhawuleza kunye nokuqhekeka.
- IVithamin C: Ingaba iintsini zakho ziyopha? Ngaba amazinyo akho ayakhululeka? Oku kusenokuba kubangelwa kukunqongophala kweVithamin C. Imifuno efana neetumato kunye nepepile ebomvu ityebile kwiVithamin C.
Masiyazi kakuhle ngexabiso lesondlo
Imifuno ebomvu neorenji zizinto zokutya ezineekhalori eziphantsi, kodwa zineesondlo eziphezulu. Makhe sijonge izondlo eziphambili ezinazo kunye nokubaluleka kwazo.
| Icandelo lezondlo | Ibaluleke kangakanani emzimbeni? |
|---|---|
| IVithamin A (evela kwi-beta-carotene) | Kwamehlo, amajoni omzimba, ulusu namazinyo asempilweni. |
| Ivithamini C | Iqinisa amasosha omzimba, igcina iintsini ziphilile, kwaye ikhanyisa ulusu. |
| I-Potassium | Ilawula uxinzelelo lwegazi kwaye ibalulekile ekusebenzeni kwentliziyo. |
| Ivithamini K | Inceda ekuqhekekeni kwegazi kwaye iqinise amathambo. |
| Ifayibha | Inceda ekugayweni kokutya, ithintele ukuqhina, kwaye inceda ekulawuleni ubunzima. |
Uyilungisa njani le mifuno? Zeziphi iindlela ezisempilweni?
Kulapho sihlala senza khona iimpazamo. Xa sithenga into efana nethanga okanye iitapile ezimnandi, siqhele ukuyipheka ngeswekile eninzi, ityuwa, ioyile, kunye nobisi lwekhokhonathi. Nokuba sithenga isosi yetumato, inokuba netyuwa eninzi kwaye ibe neswekile kakhulu. Xa siyipheka ngale ndlela, asiyifumani imifuno intle ngokwenene.
Kungcono ukuzitya ngokulula nangokungokwemvelo kangangoko kunokwenzeka. Ukupheka imifuno ixesha elide kakhulu kutshabalalisa izondlo zayo. Ngoko zama ukuyitya iluhlaza nanini na xa kunokwenzeka.
Nazi ezinye iindlela ezilula nezisempilweni onokuzizama:
- Yongeza isaladi eyenziwe ngeminqathe, iitumato kunye neekhukhamba kwisidlo sakho esiphambili.
- Galela iminqathe eluhlaza uze uyigalele ibe yi-sambol . Yongeza nje ijusi yelamuni encinci, ityuwa, kunye nepepile.
- Yitya izinto ezifana nethanga kunye neebhatata ezimnandi ezibilisiwe . Endaweni yokutya kunye nekhokhonathi, zama ukutya kunye nesambol enetyuwa.
- Xa usenza i-pumpkin curry, yeka ukongeza iswekile eninzi. Endaweni yoko, zama ukongeza iqhekeza lexolo lesinamoni. Longeza ubumnandi bendalo.
- Zama ukongeza iikherothi ezigayiweyo kwisosi yetumato oyenze ekhaya endaweni yokongeza ioyile. Oku kuya kuphucula incasa kunye nomgangatho.
- Xa usenza isuphu yemifuno, qiniseka ukuba wongeza izinto ezifana neminqathe, ithanga kunye neetumato.
- Sika izinto ezifana neebhatata kunye nethanga zibe ziingceba ezincinci, ufafaze ipepile encinci kunye nomgubo we-turmeric, uze uzibhake kwi -oven (i-oven roast). Kungcono kakhulu kunokuziqhotsa kwi-oyile.
Umyalezo Wokuya Ekhaya
- Imifuno ebomvu neorenji (iikaroti, amathanga, iitapile ezimnandi, iitumato) zizinto zokutya ezityebileyo kwiivithamini A, C, ipotassium, kunye nee-antioxidants.
- Ukutya ezi zinto rhoqo kunokunciphisa umngcipheko womhlaza, uxinzelelo lwegazi oluphezulu, kunye nezifo zamehlo.
- Ukuze ufumane ixabiso eliphezulu lesondlo kwimifuno, kuphephe ukuyipheka ngeoyile eninzi, iswekile, netyuwa, kwaye ulandele iindlela ezifana nokuyipheka ngomphunga, ukuyitya iluhlaza, okanye ukuyipheka nje.
- Ukuba unesifo (umz. isifo seswekile, uxinzelelo lwegazi oluphezulu), soloko uqhagamshelana nogqirha wakho ngaphambi kokuba utshintshe indlela otya ngayo.
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