Amaxesha ali-10 aKhonza iMicimbi yoBukhulu Uninzi

Umxholo

• Itshokholethi emnyama
• Ioyile yeCoconut
• Isiselo somdiliya esibomvu
• Iti eluhlaza
• Amantongomane
• I-oyile ye-olivu
• Kofu
• Iintlanzi ezinamafutha
• Iponyoponyo
• Igalikhi
• Okungakumbi kwi-SHAPE.com:
• Uphengululo lwe

Ngaphambi kokuba uthule iglasi yewayini kunye nesidlo ubusuku bonke, unokufuna ukujonga nzulu kwisayensi esemva kwentengiso esempilweni wentengiso. Iwayini ebomvu-phakathi kwezinye izinto-ifumene igama njenge-antioxidant yamandla enokunceda iwadi yesifo kunye neempawu zokwaluphala. Ngelixa izifundo zibonisa oku kuyinyani, ngaba uyazi ngokuchanekileyo kagakanani Izifundo zovavanyo lwewayini zazisela? Kwaye okona kubaluleke kakhulu, ngaba uya kuzirhoxisa ngokupheleleyo izibonelelo ukuba udlula ngaphezulu?

Sebenzisa esi sikhokelo sikhawulezayo ukuze ufunde ubungakanani besabelo esifanelekileyo ukuze uvune eyona mivuzo yokutya neziselo ozithandayo.

Itshokholethi emnyama

Ngombulelo kwizondlo kwiimbotyi zekoko, itshokolethi ecocekileyo emnyama igcwele i-antioxidants yendalo. Kodwa oko akuthethi ukuba ungakonwabela okuninzi kolu nyango lumnandi njengoko ungathanda!

"Thatha isikwere se-intshi enye ukuze ujabulele ubusuku ngabunye emva kokutya," utshilo u-Amie Valpone, umbhali we-Healthy Apple blog kunye nomshicileli wemagazini ye-intanethi ye-gluten-free Eats. "Kuninzi kunokukuqhina kwaye kukushiye ubambe iingcingo phambi kokuba ulale. Kwakhona, zama iitshokholethi engenaswekile ukuze ungabinashukela phezulu."

Ioyile yeCoconut

Nangona ioyile yekhokhonathi ingamafutha agcweleyo, into etyebileyo, eyipasta yenzelwe izibonelelo zayo ezininzi, njengokunceda ukugcina amanqanaba e-cholesterol okanye ukufezekisa ulusu kunye neenwele ezikhanyayo. Ngapha koko, uphononongo lubonisa ukutshintsha i-margarine ngeoyile yekhokhonathi, ukuyisebenzisa ukupheka, okanye ukongeza icephe kwii-smoothies ezixutyiweyo.

"Ioyile yekhokhonathi inencasa emnandi kwaye intle xa idityaniswa kwiiresiphi zepunch enencasa, kodwa ayisiyo-khalori," utshilo uValpone. Uncoma ukusebenzisa iipuniponi ezi-2 kuphela ngosuku okanye ngaphantsi ukuba kunokwenzeka, njengoko loo mali encinci iya kupakisha malunga ne-30 grams yamanqatha.

Isiselo somdiliya esibomvu

Nasiphi na isingxengxezo sokubuyisa iglasi yeMerlot yamkelekile, ngakumbi kuba izifundo zibonisa ukuba i-antioxidant compound kwiwayini ebomvu, i-resveratrol, inokunceda ukulwa nesifo sentliziyo. Kodwa kule meko, okuninzi kakhulu kwezinto ezilungileyo kuyingozi kwimpilo yakho iyonke; ukusetyenziswa kakhulu kotywala kubangela ukutyeba, isifo sesibindi, kunye nomngcipheko okhulayo womhlaza, phakathi kwezinye izinto. Umgaqo kukusela ngokumodareyitha.

"Yonwabela iiglasi ezimbalwa zewayini ngexesha leveki," utshilo uValpone. "Iiglasi ezintathu ngeveki zilungile, kodwa jonga umxholo weswekile kunye neekhalori ezingaphezulu ukuba ujonge ukutya kwakho."

Iti eluhlaza

I-Catechins, i-antioxidants enamandla efumaneka kwiti eluhlaza, yenza le brew ibe ngumlweli wezifo owaziwayo. Kodwa awuyi kuvuna izibonelelo ezinamandla zeti ngaphandle kokuba usela iikomityi ezimbalwa ngosuku.

Kukhuselekile ukuba unganekomityi ezintathu ukuya kwezine ngosuku, nangona ezinye izifundo zibonisa ukuba zinokunceda ekulweni nomhlaza othile, utshilo uValpone.

Oko kwathiwa, unokufuna ukunciphisa umthamo wakho, njengoko ikomityi enye ilayisha umzimba wakho nge-caffeine.

Amantongomane

Njengenxalenye yokutya okunempilo, amandongomane enza unyango olufanelekileyo, ngakumbi ngenxa yokuba aqukethe i-unsaturated fatty acids, iivithamini kunye neeminerali. Kodwa faka i-caloric snacks kwisidlo sakho ngokuqaphela, njengoko ufuna kuphela isixa esincinci semihla ngemihla ukuze usebenzise iimpawu zabo zondlo.

"Ndiyathanda ukucebisa isiqingatha sekomityi yee-almonds ngosuku okanye i-10 ukuya kwi-15 i-nuts yonke imini yonwatyiswa yodwa, ifakwe kwi-cookies kunye nezitya zepasta ukwenzela ukuthungwa okunobukhrim, ukuphoswa kwiisaladi, okanye zongezwa kwi-smoothies," kusho uValpone.

I-oyile ye-olivu

Ioyile yomnquma idla ngokubhiyozelwa ngenxa yeenzuzo zayo, idityaniswe ngokusondeleyo kumxholo wayo we-monounsaturated fatty acid kunye nepropathi ye-antioxidant. Kwaye ngelixa usebenzisa ioyile yomnquma ukupheka kuyacetyiswa, kubalulekile ukuba ubukele ukutya kwakho.

"Nangona ioli elungileyo, [ioyile yomnquma] iza ne-14 grams yamanqatha ngepunipopu," utshilo uValpone. "Sebenzisa amacephe ama-2 ngosuku: enye kwi-omelet yakho kwaye enye kwi-fry-fry yakho, emva koko usebenzise iviniga okanye umhluzi wenkukhu kwintsalela."

Kofu

Ikomityi kaJoe sisiseko sokwenza izinto ezininzi kusasa, kodwa ke kulapho kufanele ukuba uyeke khona suku ngalunye. Nangona uphononongo lubonisa ukuba iipropathi ezichasene nomhlaza zejava zibeka abantu abasela ikofu emngciphekweni omncinci wecolon, ibele, kunye nomhlaza womlomo, sukuyisebenzisa njengesizathu sokuyeka.

"Ikofu eninzi inokukhokelela kwi-jitters kunye nokugubha, njengoko sonke siyazi ukuba i-caffeine inokwenza izinto eziphambeneyo," kusho uValpone. "Ndingathi ikomityi enye ngosuku ilungile, kodwa zama iti eluhlaza okanye emnyama endaweni yoko kuba ayinayo iasidi encinane. Iikomityi ezintathu zekofu ngosuku zininzi kakhulu!"

Iintlanzi ezinamafutha

Amafutha, iintlanzi ezinamafutha njenge salmon, ityhuna, isardadi, kunye ne-trout zipakishwe nge-omega-3 fatty acids, uhlobo olulungileyo lwamafutha olucothisa i-plaque buildup kwimithambo yakho. Kodwa zibizwa ngokuba ziintlanzi ezinamanqatha ngesizathu kwaye, nangona zininzi zezibonelelo zempilo, ziseneekhalori ezininzi. Ukongezelela, amanqanaba aphezulu e-mercury kwiintlanzi ezithile ezifana ityhuna sisizathu esilungileyo sokunciphisa ukutya kwakho ngeveki. "Iinkonzo ezimbini ngeveki yindlela entle yokufumana i-omega-3s," utshilo uValpone.

Iponyoponyo

I-avocado egudileyo, ethambileyo ngomnye umzekelo wamafutha asempilweni. Xa usongeza i-avocado ekutyeni kwakho, umzimba wakho ufunxa ngakumbi i-lycopene kunye ne-beta-carotene, ii-antioxidants ezimbini ezinamandla.

"La mafutha asempilweni apakisha incasa engummangaliso kwaye adibanisa ngokugqibeleleyo iisaladi, kunye namaqanda, okanye iintlanzi ezinqunqiwe kunye nenkukhu," utshilo uValpone.

Kwakhona, nangona kunjalo, i-avocado eninzi ayinampilo. "Ukuba lo kuphela komthombo wakho wamafutha, bambelela ngemini enye, kodwa ukuba sele utya amandongomane neoyile, zama isinye kwisine okanye isiqingatha seavokhado ngosuku," ucebisa watsho uValpone.

Igalikhi

I-garlic ene-Antioxidant ecebile inezibonelelo ezininzi ezichasene nomhlaza, kodwa akudingeki ukuba udibanise ukutya kwakho kuyo ukuze uvune imivuzo. "I-clove ngosuku okanye ezintathu ngeveki sisiqalo esihle, njengoko abantu abaninzi bengabalandeli begalikhi," utshilo uValphone."Ukuba ukhona, phonsa igalikhi eyosiweyo kwi-omelets yakho, isaladi, i-stir-fries, kunye neeprotheyini."

Ukuba utya amabhakethi egalikhi ebukhali, nangona kunjalo, zilungiselele ukubakho kokuphazamiseka kwesisu, urhudo, kunye neempendulo ezichaseneyo.

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Uphengululo lwe