Sonke siyazi ukuthi sidinga ukudla ukudla okuhle ukuze sihlale siphilile. Uma sikhuluma ngokudla okunempilo, sivame ukucabanga ngokudla okubizayo nokudumile njenge-salmon, i-broccoli, nama-alimondi. Vele, akudingeki sikhawulele kulokhu. Njengalezi zinkanyezi ezidumile, kunezinye ukudla eziningi ezifihliwe, kodwa ezigcwele izakhamzimba. Namuhla, sikhuluma ngokudla okungu-9 okuphezulu okufanele ukungeze ekudleni kwakho, kodwa ungase ungakunaki kakhulu.
Yiziphi lezo zinhlobo zokudla eziyi-9 esikhuluma ngazo?
Kulungile, ake sibheke lokhu kudla ngakunye. Ezinye zalezi zingaba yizinto ovame ukuzibona, kodwa ungase ungazi kahle ukuthi ziyini. Ezinye zingase zibe zintsha kuwe.
1. Ikholifulawa
Wonke umuntu uyazi i-broccoli. Kodwa ingabe sicabanga kakhulu ngomzala wayo, i-cauliflower emhlophe? Njenge-broccoli, i-cauliflower icebile nge-vitamin C kanye ne-fiber. Lokhu kusho ukuthi ingasiza ekuqiniseni amasosha omzimba wakho futhi igcine uhlelo lwakho lokugaya ukudla luphilile.
Kukhona into ekhethekile nakakhulu. Imifino efana ne-cauliflower ne-broccoli iqukethe i-phytochemical yemvelo ebizwa ngokuthi ``(Sulforaphane)''. Ezifundweni zezilwane, leli khemikhali litholakale linemiphumela yokuqala ngokumelene namaseli omdlavuza. Yiqiniso, nakuba kunezimbangela eziningi zomdlavuza, ukudla kwethu kuyinto esingayilawula kalula.
2. Amasadini
Nakuba le nhlanzi incane, inkulu kakhulu ngokwenani lokudla okunempilo. Ama-sardine angumthombo omuhle kakhulu wama -omega-3 fatty acids, alungele kakhulu inhliziyo yethu kanye nobuchopho. Futhi, kulungile ukusho ukuthi angukudla okucebile nge-vitamin B12. Le vithamini B12 ibalulekile ohlelweni lwethu lwezinzwa kanye nokukhiqizwa kwamandla. Ngaphezu kwalokho, ama-sardine nawo acebile nge-vitamin D, eyisithako esihle kakhulu se-calcium, esiqinisa amathambo ethu.
3. I-Tempeh
Cishe uke wezwa nge-tofu, eyenziwe nge-soy. Kodwa uke wezwa nge-tempeh? I-Tempeh nayo yenziwe ngama-soybean, kodwa ibilisiwe. Iphinde igcwele izakhamzimba ezifana namaprotheni, i-potassium, ne-calcium. Kuyindlela enhle yokuhlangabezana nezidingo zakho zamaprotheni, ikakhulukazi kulabo abangadli inyama noma inhlanzi.
4. I-Beetroot (Ama-Beet)
Leli bhatata elibomvu elijulile lingase libukeke liqinile ngaphandle, kodwa uma liphekiwe, liba mnene kakhulu futhi libe mnandi. I-Beetroot iwukudla okumnandi okugcwele ama-antioxidants . Lawa ma-antioxidants asiza ekuvikeleni amangqamuzana emizimba yethu emdlavuza nakwezinye izifo ezingamahlalakhona.
Ngaphezu kwalokho, ijusi le-beetroot licebile ngama-nitrate, okuye kwabonakala ukuthi yehlisa umfutho wegazi ophakeme futhi ithuthukise ukugeleza kwegazi ebuchosheni. Uma ungumdlali, ukudla i-beetroot kungasiza futhi ekuthuthukiseni ukusebenza kwakho.
5. Ama-artichoke
Nakuba lokhu kungavamile ezweni lakithi, kuyinto engabonakala ezitolo ezinkulu. Ama-artichoke awukudla okucebile nge-fiber futhi okunama-calories aphansi kakhulu. I-artichoke yonke iqukethe ama-calories angu-60 kuphela. Njengoba icebile nge-fiber, ikwenza uzizwe usuthi ngisho nangemva kokudla kancane. Ngakho-ke, iyasiza nasekulawuleni ukudla ngokweqile kanye nokuthola isisindo.
6. I-Kefir
I-Kefir iyisiphuzo sobisi esivutshiwe. Ifana ne-yogurt, kodwa iyisiphuzo esincane. Iqukethe izigidi "zamagciwane amahle" (ama-probiotic) awusizo ohlelweni lwethu lokugaya ukudla. Lawa magciwane amahle avikela impilo yamathumbu ethu futhi aqinise amasosha omzimba wethu. Kukhona nocwaningo oluqhubekayo mayelana nezakhiwo zayo zokulwa nokuvuvukala kanye nokulwa nomdlavuza.
7. Ama-plum omisiwe (ama-Prunes)
Uma sicabanga ngama-plum omisiwe, siwabheka njengokuqeda ukuqunjelwa. Lokho kuyiqiniso. Kodwa kukhona okungaphezu kwalokho kulesi sithelo esincane. Acebile ngama-antioxidants kanye ne-fiber. Inkomishi yama-plum omisiwe iqukethe cishe u-12% we-fiber enconywayo nsuku zonke. Angadliwa nje, engezwe kumakhekhe nama-muffin, noma engezwe kuma-smoothie kanye nama-sauce.
8. Amalentili
Ama-lentile ayinto ebalulekile ezweni lakithi. Kodwa ngezinye izikhathi siyakhohlwa izinzuzo ezinhle zama-lentile uma kuqhathaniswa nezinto ezifana nobhontshisi nama-chickpeas. Ama-lentile ayi-protein kanye nokudla okucebile nge-fiber okungangena esikhundleni senyama. Futhi anamafutha aphansi kakhulu. Uma engezwa esobho nasezitshulwini, ayindlela enhle yokuthola ukudla okunomsoco okwengeziwe ngentengo ephansi.
9. Ukhula lwasolwandle
Uma ungeyena umthandi omkhulu we-sushi, cishe awukaze ube nocezu lolwandle emlonyeni wakho. Kodwa leli lungu lomndeni we-algae likufanele ngempela ukuzama. Ngenxa yokuthi limunca izakhamzimba olwandle, ulwandle lucebile ngamavithamini namaminerali, ikakhulukazi i-calcium ne-iron. Lunephrotheni ephezulu futhi lunamafutha aphansi.
| Ukudla | Izakhiwo eziyinhloko zokudla okunempilo | Izinzuzo zezempilo |
|---|---|---|
| 1. Ikholifulawa | I-Vitamin C, i-fiber, (i-Sulforaphane) | Kuqinisa amasosha omzimba futhi kunganciphisa ingozi yomdlavuza. |
| 2. Amasadini | (Omega-3) , iVithamini B12, iVithamini D | Kuhle enhliziyweni, ebuchosheni nasemathanjeni. |
| 3. I-Tempeh | Amaprotheni, i-potassium, i-calcium | Enye indlela enhle esikhundleni senyama, iyasiza ekukhuleni kwemisipha. |
| 4. I-Beetroot | (Ama-antioxidants) , ama-nitrate | Ilawula umfutho wegazi futhi ikhulisa ukusebenza kobuchopho. |
| 5. I-Artichoke | I-fibre, amakhalori aphansi | Kusiza ekulawuleni isisindo futhi kunikeze umuzwa wokugcwala. |
| 6. I-Kefir | (Ama-Probiotics) - amabhaktheriya amahle | Kuthuthukisa impilo yesistimu yokugaya ukudla. |
| 7. Ama-plum omisiwe | I-Fiber, (Ama-Antioxidants) | Kwenza kube lula ukugaya ukudla futhi kuvikele amaseli. |
| 8. Amalentili | Amaprotheni, i-fiber, insimbi | Umthombo omuhle wamandla, indawo enhle esikhundleni senyama. |
| 9. Ukhula lwasolwandle | I-calcium, insimbi, amaprotheni | Kuhle emathanjeni nasegazini, umthombo wamaprotheni ongenamafutha amaningi. |
Into ebaluleke kakhulu ukuzama izinhlobo ezahlukene zokudla, unganamatheli ohlotsheni olufanayo lokudla. Uma ufaka imifino, izithelo, kanye nokusanhlamvu okunemibala eminingi ekudleni kwakho, kulapho uzothola khona izakhamzimba eziningi.
Uma unesifo esithile, njengesifo sezinso, kuwukuhlakanipha ukukhuluma nodokotela wakho ngaphambi kokuqala ukudla okusha, njengoba okunye ukudla kungase kungafaneleki kwezinye iziguli.
Umlayezo Wokuya Nawe Ekhaya
- Ungazigcini nje ngokudla okudumile "okumnandi kakhulu." Kukhona nokudla okuningi okuzuzisayo kodwa okungadumile kangako.
- Engeza ukudla okuhlukahlukene ekudleni kwakho. Zama ukufaka okunye kokudla okukulesi sihloko ekudleni kwakho okungenani kanye ngesonto.
- Ngisho nokudla okungabizi okutholakala kalula ezweni lakithi, njenge-lentile ne-cauliflower, kuqukethe inani elimangalisayo lokudla okunomsoco.
- Ukudla okunempilo okungcono kakhulu yilokho okulinganiselayo nokuhlukahlukene. Ungalutheki uhlobo olulodwa lokudla.
- Kubalulekile ukubonisana nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho, ikakhulukazi uma unesifo esingamahlalakhona.
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