Ukutya oku-7 ukucoca kunye nokususa isibindi

Umxholo

• 1. Ilamuni
• 2. Brokholi
• 4. Ikofu
• 6. Iti yeBilberry
• 7. Ijusi ye-Beet
• 8. Ioli yomnquma

Ukutya okudambisa isibindi zezi zinto zineepropathi ezinceda umzimba ukuphelisa amafutha kunye neetyhefu ezijongene nokwanda kokudumba emzimbeni kunye nokubangela izifo.

Ukutya ukutya okusempilweni okwahlukileyo, okusekwe ikakhulu kwiimveliso zendalo kunye nezamashishini kunye neziselo ezinxilisayo yeyona ndlela ingcono yokuthintela iingxaki zesibindi kunye namafutha asesiswini, nto leyo ikwabangela iingxaki kwamanye amalungu omzimba, anjengentliziyo nezintso. Yazi indlela yokuqonda iimpawu zeengxaki zesibindi.

Nazi ezinye izinto zokutya ezinceda ukusebenza kwesibindi:

1. Ilamuni

Ilamuni sisiqhamo esiqulathe izixa ezikhulu zeevithamini kunye neepolyphenol ezibonelela ngezibonelelo zempilo ngenxa yesifo sayo somhlaza, anti-ukudumba, isisu, isibulali-zintsholongwane, i-antimicrobial kunye ne-cardiovascular action, ukongeza ekucoceni igazi kunye nesibindi.

Ukongeza, ilamuni isetyenziswa ngokubanzi kunyango lomkhuhlane nakwimikhuhlane kwaye inokutyiwa ngohlobo lwelemonade okanye yongezwe kwizidlo nakwiisaladi.

2. Brokholi

Iti eluhlaza ityebile kwii-katekini kunye nee-antioxidants ezisebenza kumanqatha aqokelelweyo, zithanda i-oxidation yamafutha kunye nokunceda ukwandisa i-cholesterol elungileyo. Ukongeza, ezi antioxidants zithintela ukonakala kweseli okunokubangela umhlaza, hayi kwisibindi kuphela, kodwa nakweliphi na ilungu lomzimba.

Ukongeza, iti eluhlaza yi-cardio kunye neuroprotective, anticancer, antidiabetic kwaye ikhuthaza impilo yemithambo yegazi. Kuyacetyiswa ukuba usele ubuncinci iikomityi ezine zeti eluhlaza ngosuku ukufumana zonke izibonelelo.

Kukwakhona njengee-capsules zeti eluhlaza, kodwa akufuneki zisetyenziswe ngabantu esele benengxaki yesibindi.

4. Ikofu

Iziqhamo ezomileyo ezinje ngeeamangile, ii-walnuts, ii-chestnuts, amandongomane, amandongomane eBrazil kunye neehazelnuts, kunye ne-chia, ujongilanga, iflakisi, ithanga kunye nembewu yesesame zityebile kwi-omega-3, vitamin E kunye no-B ezimbaxa kunye neeminerali.

Ukongeza kwiivithamini kunye neeminerals, amandongomane aneentsinga ezinciphisa ukufunxwa kwamanqatha kwinqanaba lamathumbu kwaye zithanda ukwanda kwe-cholesterol elungileyo ye-HDL, ekhusela isibindi kunye nokuthintela ukuqokelelana kwamafutha esibindini.

Njengokuba iimbewu zeoyile ziyikhalori, kuyacetyiswa ukuba zitye izixa ezincinci ukufumana izibonelelo zazo, kwaye zinokusetyenziselwa ukutya okulula kunye neyogathi okanye iziqhamo, okanye zongezwe kwiisaladi okanye iikeyiki.

6. Iti yeBilberry

Iti ye-Bilberry inesenzo sokhuselo kwiiseli zesibindi, njengoko inento ekuthiwa yi-boldine ekhuthaza imveliso kunye nokugxothwa kwenyongo, ethanda ukufunxwa kwamafutha kwinqanaba lamathumbu kunye nokunciphisa i-cholesterol.

Ukongeza, ikwanazo neepropathi ezikhuthazayo kunye nezichukumisayo ezenza ukugcinwa kwamathe kunye nejusi yesisu, zisetyenziswe kwimeko yedyspepsia, iigesi zesisu kunye nokuqunjelwa. Ukulungiselela iti, kuya kufuneka usebenzise iigram ezi-2 zamagqabi ngekomityi nganye yamanzi, ukwazi ukusela amatyeli aliqela ngosuku.

7. Ijusi ye-Beet

Ijusi ye-Beet ityebile kwi-antioxidants ebizwa ngokuba yi-carotenoids kunye ne-flavonoids, enceda ukunciphisa ukudumba kunye nokuphucula imveliso ye-enzyme yesibindi. Ukongeza, ijusi ye-beet inceda ukuphucula ukujikeleza kwegazi, ukulawula uxinzelelo lwegazi kunye nokuthintela isifo sentliziyo.

8. Ioli yomnquma

I-oyile ye-olive eyongezelelekileyo ityebile kumafutha alungileyo kunye ne-antioxidants ezisa izibonelelo ezininzi kwimpilo yesibindi, njengokulawula imveliso ye-enzymatic kunye nokunciphisa ukubekwa kwamafutha kuyo. Ukongeza, iyanceda ukulawula i-cholesterol, eveliswayo kwaye isasazwe kwisibindi, ikwaphucula nokuhamba kwegazi kwelo lungu.

Ke, ukongeza ekubeni nokutya okusempilweni kunye nokulinganisela, umntu kufuneka azame ukubandakanya oku kutya ekudleni ubuncinci ama-3 ngeveki ukufumana izibonelelo ezikhulu zesibindi.

Jonga ezinye iindlela zonyango kumzi wesibindi.