Sonke sithanda ukuqala usuku lwethu ngenkomishi yekhofi elimnandi ngokushesha nje lapho sivuka ekuseni, akunjalo? Kunikeza umuzwa omuhle wokusha kanye nomdlandla kokubili engqondweni nasemzimbeni. Kwabanye, akunakwenzeka ukucabanga ukuqala usuku ngaphandle kwenkomishi yekhofi. Kodwa wake wacabanga ukuthi leli khofi esiliphuza nsuku zonke lilungele yini umzimba wethu noma libi kuwo? Ake sixoxe ngalo namuhla.
Ikhofi akuyona nje isiphuzo. Abantu emhlabeni wonke baphuza izinkomishi zekhofi ezingaphezu kwezigidigidi ezingu-400 ngonyaka. Ngakho-ke akusikho ukweqisa ukusho ukuthi yisiphuzo esithandwa kakhulu emhlabeni. Ngenxa yokuthandwa kwaso, ososayensi bebelokhu becwaninga ikhofi iminyaka engaphezu kwekhulu. Okutholakele kulolu cwaningo kuyamangalisa ngempela.
Ikhofi iyisiphuzo esihle kakhulu esigcwele ama-antioxidants!
Cishe uke wezwa igama elithi "ama- antioxidants ". Kalula nje, afana namasosha amancane emizimbeni yethu alwa nezinhlayiya 'ezimbi' ezingalimaza amangqamuzana ethu futhi zibangele izifo. Ngokumangalisayo, abantu abaningi bathola ama-antioxidants amaningi ekhofini kunanoma yikuphi okunye ukudla noma isiphuzo!
Kuyiqiniso ukuthi izithelo nemifino nakho kucebile ngama-antioxidants. Isibonelo, ama-blackberry, ama-blueberry, ama-cranberry, ngisho namazambane esiwadla nsuku zonke aqukethe wona. Kodwa ikhofi liwumthombo onamandla kakhulu wama-antioxidants.
Into ebaluleke kakhulu ukuthi inkomishi yekhofi (cishe amamililitha angu-240) eyenziwe ngaphandle koshukela noma ukhilimu iqukethe amakhalori amabili kuphela. Futhi ayinawo nhlobo amafutha. Ngakho-ke lokhu kuyinto esingayengeza empilweni yethu ngaphandle kokukhathazeka.
Yiziphi izifo ezingancishiswa yikhofi?
Ucwaningo lwamuva nje luthole ukuthi ukuphuza ikhofi kunganciphisa ingozi yezifo ezithile ezimbi. Ake sibheke ukuthi ziyini.
Isifo Sikashukela Sohlobo 2
Isifo Sikashukela Sohlobo 2 siyinkinga evamile emphakathini wanamuhla. Ezinye izifundo zikhombisile ukuthi abantu abaphuza ikhofi nsuku zonke basengozini encane yokuhlaselwa yilesi sifo. Isizathu salokhu kucatshangwa ukuthi izakhi ezisekhofini zisiza ekwandiseni ukuzwela kwemizimba yethu ku-hormone i-insulin. Kodwa-ke, lokhu akuyona ikhambi lesifo sikashukela, kodwa kungasiza ekunciphiseni ingozi .
Isifo sika-Alzheimer
Isifo i-Alzheimer's yisifo esibangela ukulahlekelwa yinkumbulo kanye nokusebenza kobuchopho ukuthi kwehle njengoba ukuguga kukhula. Kukholelwa ukuthi i-caffeine esekhofini, kanye nama-antioxidants esikhulume ngawo ngaphambili, ahlinzeka ngesivikelo esithile emaseli obuchopho. Ngakho-ke, kukhona nenkolelo yokuthi ukuphuza ikhofi kunganciphisa ingozi yokuthola izifo zezinzwa ezifana ne-Alzheimer's.
Ngisho noma kunezinzuzo eziningi ezifana nalezi, njengakho konke okunye, kufanele siphuze ikhofi ngokulinganisela.
Izinto okufanele uziqaphele uma uphuza ikhofi
Isisho esithi "okweqile akukuhle" sisebenza nasekhofini. Ikakhulukazi uma unengcindezi ephezulu yegazi, noma uma umfutho wegazi wakho useduze nalelo zinga, udinga ukuqaphela kancane.
- Umfutho wegazi: Ukuphuza izinkomishi zekhofi ezingaphezu kwezimbili noma ezintathu ngosuku kungakhuphula umfutho wegazi okwesikhashana kwabanye abantu. Uma usuvele unomfutho wegazi ophakeme, kungcono ukukhuluma nodokotela wakho ngokuthi ingakanani ikhofi ngosuku ekufanele.
- Ukulala: Abanye abantu bangathola ukuthi ukuphuza ikhofi ebusuku kakhulu kungabangela ukuqwasha. Ngakho-ke, uma unale nkinga, kungcono ukunciphisa ukudla kwakho ikhofi emini.
- Ushukela nokhilimu: Nakuba ikhofi inama-calories aphansi, izinto esizifakayo kulo njengoshukela, ubisi, nokhilimu zinganezela okuningi enanini lama-calories. Ngakho-ke, kungcono kakhulu ngomzimba ukusebenzisa ushukela omncane ngangokunokwenzeka.
Ake sibheke la maqiniso etafuleni. Khona-ke kuzocaca.
| Izinzuzo zekhofi (uhlangothi oluhle) | Okubi kanye nezinzuzo zekhofi (uhlangothi olubi) |
|---|---|
| Icebile ngama-antioxidants anamandla. | Ukuphuza kakhulu kungakhuphula umfutho wegazi. |
| Kunciphisa ingozi yesifo sikashukela sohlobo 2. | Kubangela ukungakwazi ukulala kwabanye abantu. |
| Kunciphisa ingozi yezifo ezifana ne-Alzheimer's. | Ukwengeza ushukela nokhilimu kwengeza amakhalori amaningi. |
| Kuvuselela umzimba nengqondo. | Kungabangela ukucasuka kwesisu noma ukungakhululeki kwabanye. |
Ake senze isidlo esimnandi ngekhofi?
Ubuwazi ukuthi ikhofi akuyona nje isiphuzo, kodwa ingasetshenziswa nokwenza ukudla? Nansi iresiphi encane, emnandi enesimo esihlukile. Nakuba kuyisidlo esingavamile, kufanelekile ukuyizama.
I-Three-Bean kanye ne-Coffee Chili
Lokhu kwanele abantu abangaba ngu-8.
Izinto ezidingekayo:
- Amafutha omnqumo - 1/4 indebe
- U-anyanisi omkhulu (oqoshiwe) - 3
- U-anyanisi omkhulu omhlophe (oqoshiwe kahle) - 6
- Impuphu ye-chili - izipuni ezi-4
- Impuphu ye-Turmeric - izipuni ezi-4
- Amaqabunga e-oregano omisiwe - izipuni ezimbili
- Utamatisi (ochotshoziwe nge-puree) - amathini amabili (cishe amagremu angu-800)
- Uju - izipuni ezimbili
- Ikhofi elimnandi nelinamandla - inkomishi e-1
- Ubhontshisi omnyama (ohlanziwe, okhishwe amanzi) - amathini amabili (cishe amagremu angu-425)
- Ubhontshisi wezinso (ohlanziwe, okhishwe amanzi) - amathini amabili (cishe amagremu angu-425)
- Ubhontshisi be-Garbanzo (ohlanziwe, okhishwe amanzi) - ithini eli-1 (cishe amagremu angu-425)
- Ipelepele elibomvu elithosiwe (elihlutshiwe futhi eliqoshiwe) - 1
- Isoso senkukhu - inkomishi eyi-1 (ungasebenzisa futhi ijusi likatamatisi noma ubhiya olula esikhundleni salokho)
- Usawoti, i-chili powder, i-sinamoni powder - ithisipuni eli-1 ngalinye
Indlela yokwenza:
1. Shisa amafutha omnqumo ebhodweni elikhulu phezu komlilo ophakathi. Faka u-anyanisi oqoshiwe bese upheka kuze kube yilapho uthambile, cishe imizuzu engu-8. Manje engeza ugalikhi bese upheka umzuzu owodwa.
2. Faka u-chili powder, i-cumin, ne-oregano bese upheka cishe umzuzu.
3. Manje engeza utamatisi, uju nekhofi bese uxuba kahle. Engeza ubhontshisi osuphumile, upelepele, umhluzi wenkukhu kanye nazo zonke izinongo ezisele.
4. Shisa ingxube ize ibile, bese wehlisa ukushisa bese ubilisa kancane, ungamboziwe, cishe ihora noma kuze kube yilapho ingxube iqina.
5. Uma ingxube igeleza kakhulu, hlikihla ubhontshisi othile nge-potato masher noma i-blender bese uyifaka engxubeni. Lokhu kuzokwenza ibe nkulu.
6. Uma uthanda, faka ukhilimu omuncu ongenamafutha, u-avokhado oqoshiwe, ushizi ogayiwe, ama-scallion aqoshiwe, noma upelepele oluhlaza phezulu.
Umlayezo Wokuya Nawe Ekhaya
- Ikhofi iyisiphuzo esihlinzeka ngezinzuzo eziningi zezempilo uma sidliwa ngokulinganisela. Siqukethe ama-antioxidants anamandla.
- Qaphela inani likashukela nokhilimu okufaka ekhofini lakho, njengoba lokhu kungandisa inani lamakhalori ngokungadingekile.
- Uma unesifo esifana nomfutho wegazi ophakeme, kubaluleke kakhulu ukubonisana nodokotela wakho mayelana nokuphuza ikhofi.
- Khumbula ukuthi ikhofi akuyona ikhambi lezifo, kodwa into engasiza ekunciphiseni ingozi yezifo ezithile.
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