Uyathanda ukubona imibala ehlukene uma ubheka ipuleti lakho? Uma ufaka imifino emihle ebomvu neyolintshi epuletini lakho kanye nohlaza okwesibhakabhaka nokuphuzi, akugcini nje ngokuyenza ibukeke iyinhle, kodwa futhi inezinzuzo eziningi emzimbeni wakho. Imifino efana nezaqathi, ithanga, ubhatata, utamatisi, kanye nopelepele obomvu esiwaziyo sonke ukuthi ingeyaleli qembu. Ngakho-ke namuhla, ake sixoxe ngezinzuzo ezimangalisayo zempilo zokufaka le mifino enemibala ekudleni kwethu.
Ziyini izinzuzo zempilo zale mifino?
Kalula nje, imifino ebomvu neyolintshi iyinqolobane yamavithamini nezakhamzimba. Inikeza umzimba wakho amandla, amandla, futhi iyakusiza ekuvikeleni ezifweni eziningana.
Kusiza ukunciphisa ingozi yomdlavuza
Leli iphuzu elibaluleke kakhulu. Ososayensi bakholelwa ukuthi imbangela eyinhloko yomdlavuza ukulimala kwamangqamuzana emizimbeni yethu. Izinhlayiya eziyingozi ezikhiqizwa emizimbeni yethu, ezibizwa ngokuthi ama-free radicals, zingalimaza amangqamuzana. Kodwa-ke, amakhemikhali anamandla abizwa ngokuthi ama-antioxidants atholakala kulezi mifino angavikela amangqamuzana ethu kulezi zinhlayiya eziyingozi.
Cabanga ngala ma-antioxidants njengesivikelo samaseli ethu.
- I-Beta-carotene: Lokhu kutholakala ngobuningi emifinweni ewolintshi efana nezaqathi, ubhatata, kanye nethanga. Imizimba yethu iyiguqula ibe yi-vitamin A.
- I-Lycopene: Le nhlanganisela yiyo enika utamatisi umbala wabo obomvu. Futhi iyi-antioxidant enamandla kakhulu.
Ngakho-ke, ngokufaka le mifino ekudleni kwakho, ngokungazi unikeza umzimba wakho amandla amakhulu okuzivikela kumdlavuza.
Ilawula umfutho wegazi ophakeme
Umfutho wegazi ophakeme, noma i-BP, uyinkinga evamile kubantu abaningi kulezi zinsuku. Esinye sezizathu eziyinhloko zalokhu ukwanda kwenani likasawoti (i-sodium) esilifaka ekudleni kwethu kanye nokwehla kwenani le-potassium elidingwa yimizimba yethu. Lokhu kungalingani kungaholela ezimweni ezimbi njengesifo senhliziyo kanye nesifo sohlangothi.
Isixazululo esingcono kakhulu salokhu ukudla ukudla okucebile nge-potassium. Ubhatata omnandi o-orenji, izaqathi, kanye nethanga kuyimifino ecebile nge -potassium . Ngakho-ke, khuluma nodokotela wakho bese ufaka le mifino ekudleni kwakho, okungasiza ekulawuleni umfutho wegazi.
Inikeza ukubona okunempilo
Sonke sizwile kusukela ebuntwaneni ukuthi "ukudla izaqathi kuthuthukisa ukubona kwakho." Kuneqiniso eliningi kuleyo ndaba. Isizathu salokhu yimibala ebizwa ngokuthi ama-carotenoid atholakala kule mifino.
- I-Lutein ne-Zeaxanthin: Lokhu kuvikela amehlo engcupheni yokuba nama-cataract kanye nokuwohloka kwe-macular okuhlobene nokuguga. Ziningi izaqathi kanye nopelepele obomvu.
- I-Vitamin A: Ngaphezu kwalokho, i-beta-carotene ekule mifino iguqulwa ibe yi-vitamin A ngumzimba wethu. I-Vitamin A isiza ekuthuthukiseni umbono ekukhanyeni okuphansi, okungukuthi, ebusuku.
Ukuze uthole amazinyo nezinsini ezinempilo
Lokhu kuyinto okungenzeka ukuthi awukaze uyizwe ngaphambili. Yebo, le mifino ilungele kakhulu amazinyo nezinsini zakho.
- I-Vitamin A: I-Vitamin A ibalulekile empilweni yezindlala zamathe emlonyeni wethu. Ukuntuleka kwalokhu kungaholela ekuboleni kwamazinyo ngokushesha kanye nokuqhekeka.
- I-Vitamin C: Ingabe izinsini zakho ziphuma igazi? Ingabe amazinyo akho axegayo? Lokhu kungaba ngenxa yokushoda kwe-vitamin C. Imifino efana notamatisi nopelepele obomvu icebile nge-vitamin C.
Ake sazi kahle ngenani lokudla okunempilo
Imifino ebomvu neyolintshi iyiqembu lokudla elinama-calorie aphansi, kodwa elinokudla okunomsoco ophezulu. Ake sibheke izakhamzimba ezibalulekile eziqukethe kanye nokubaluleka kwazo.
| Isigaba sezakhamzimba | Kubaluleke kangakanani emzimbeni? |
|---|---|
| I-Vitamin A (evela ku-beta-carotene) | Kwamehlo, amasosha omzimba, isikhumba namazinyo anempilo. |
| I-Vitamin C | Kuqinisa amasosha omzimba, kugcina izinsini ziphilile, futhi kukhanyise isikhumba. |
| I-Potassium | Ilawula umfutho wegazi futhi ibalulekile ekusebenzeni kwenhliziyo. |
| I-Vitamin K | Kusiza ekuqhekekeni kwegazi futhi kuqinise amathambo. |
| I-Fiber | Kwenza kube lula ukugaya ukudla, kuvimbela ukuqunjelwa, futhi kusiza ekulawuleni isisindo. |
Uyilungisa kanjani le mifino? Yiziphi izindlela ezinempilo?
Yilapho sivame ukwenza khona amaphutha. Uma sithenga into efana nethanga noma ubhatata, sijwayele ukuyipheka ngoshukela omningi, usawoti, uwoyela, nobisi lukakhukhunathi. Ngisho noma sithenga isosi katamatisi, ingaba nosawoti omningi futhi ibe noshukela omningi. Uma siyipheka ngale ndlela, asiyitholi imiphumela emihle yemifino.
Kungcono ukuzidla kalula nangendlela yemvelo ngangokunokwenzeka. Ukupheka imifino isikhathi eside kakhulu kubulala izakhamzimba zayo. Ngakho zama ukuyidla iluhlaza noma nini lapho kungenzeka.
Nazi ezinye izindlela ezilula nezinempilo ongazizama:
- Faka isaladi eyenziwe ngama-carrot, utamatisi, nama-cucumber ekudleni kwakho okuyinhloko.
- Gaya izaqathi ezingaphekiwe bese uzenza i-sambol . Faka nje ijusi likalamula elincane, usawoti kanye nopelepele.
- Yidla izinto ezifana nethanga namazambane abilisiwe . Esikhundleni sokuzidla kanye nekakhukhunathi, zama ukuzidla kanye ne-sambol enosawoti.
- Uma wenza i-pumpkin curry, yeka ukufaka ushukela omningi. Kunalokho, zama ukufaka ucezu lwegxolo lesinamoni. Linezela ubumnandi bemvelo.
- Zama ukwengeza izaqathi ezigayiwe kusosi katamatisi wakho owenziwe ekhaya esikhundleni sokufaka uwoyela. Kuzothuthukisa ukunambitheka kanye nekhwalithi.
- Uma wenza isobho lemifino, qiniseka ukuthi ufaka izinto ezifana nezaqathi, ithanga, notamatisi.
- Sika izinto ezifana namazambane amnandi kanye nethanga zibe yizicucu ezincane, ufafaze upelepele omncane kanye nempuphu ye-turmeric, bese uzibhaka kuhhavini (i-oven roast). Kungcono kakhulu kunokuthosa ngamafutha.
Umlayezo Wokuya Nawe Ekhaya
- Imifino ebomvu neyolintshi (izaqathi, amathanga, ubhatata, utamatisi) ukudla okumnandi okucebile ngamavithamini A, C, i-potassium, kanye nama-antioxidants.
- Ukudla lokhu njalo kunganciphisa ingozi yomdlavuza, umfutho wegazi ophakeme kanye nezifo zamehlo.
- Ukuze uthole inani eliphezulu lokudla okunomsoco emifinweni, gwema ukuyipheka ngamafutha amaningi, ushukela, nosawoti, bese ulandela izindlela ezinjengokuyipheka ngesitimu, ukuyidla ingaphekiwe, noma ukuyipheka nje.
- Uma unesifo esithile (isib. isifo sikashukela, umfutho wegazi ophakeme), xhumana nodokotela wakho njalo ngaphambi kokushintsha ukudla kwakho.
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