Izibonelelo zezempilo zevatala

Umxholo

• 1. Inceda ukuKhangela
• 2. Ukuthambisa umzimba
• 3. Yomeleza amajoni omzimba
• 4. Ikhusela ulusu elangeni
• 5. Ukuphucula ukuhamba kwamathumbu
• 6. Inceda ukulawula uxinzelelo lwegazi
• 7. Ukuphucula impilo yolusu kunye neenwele
• Ulwazi ngesondlo sevatala
• Iiresiphi zokupheka
• Ivatala kunye nepomegranate isaladi
• Isitya sevatala
• Isalpicão eluhlaza

Ivatala sisiqhamo esimnandi esinamanzi amaninzi, ityebile kwi-potassium kunye nemagniziyam, eyenza ukuba ibe ngumchamo obalaseleyo wendalo. Esi siqhamo sineziphumo ezihle kulungelelwaniso lwamanzi, sinceda ukuthintela ukugcinwa kwamanzi kunye nokukhuthaza ulusu olunamanzi amaninzi nolutsha.

Ivatala yenziwe ngama-92% amanzi kwaye yi-6% kuphela yeswekile, esisixa esincinci esingachaphazeli kakubi amanqanaba eswekile yegazi kwaye ke lukhetho olufanelekileyo lokubandakanya ukutya.

Ezinye izibonelelo zempilo zevatala zezi:

1. Inceda ukuKhangela

Ivatala inesenzo somchamo, esinceda umzimba ukuba ulwe nokugcinwa kolwelo.

2. Ukuthambisa umzimba

Ivatala inceda ukuhambisa amanzi kuba iqulethe i-92% yamanzi. Ukongeza, iqulethe imicu ekwakhiweni kwayo, ethi, kunye namanzi, incede umntu ukuba azive ehluthi. Jonga okunye ukutya okunomxholo ophezulu wamanzi okunceda ukulwa ukuphelelwa ngamanzi emzimbeni.

3. Yomeleza amajoni omzimba

Njengomthombo ogqwesileyo wevithamini C, ivatala inegalelo ekusebenzeni kakuhle kwamajoni omzimba. Ukongeza, ikwaqulathe iicarotenoids, ezibonisa ukuba ziyasebenza ekuthinteleni izifo ezithile, ezinje ngezinye iintlobo zomhlaza.

Bona ezinye izibonelelo zempilo ze-carotenoids kunye nokunye ukutya abanokufumaneka khona.

4. Ikhusela ulusu elangeni

Ngenxa yobume bayo obutyebileyo kwii-carotenoids, ezinjenge-lycopene, ivatala lukhetho olukhulu ekuncedeni ukukhusela ulusu kumonakalo we-oxidative wefoto kwaye ke kuthintele ukuguga ngaphambi kwexesha.

5. Ukuphucula ukuhamba kwamathumbu

Ivatala inenxalenye enkulu yemicu kunye namanzi, eyonyusa ikhekhe le-fecal kwaye inegalelo ekusebenzeni okungcono kokuhamba kwamathumbu. Bona ezinye iingcebiso zokuphucula ukuhamba kwamathumbu.

6. Inceda ukulawula uxinzelelo lwegazi

Ngenxa yokuba ityebile ngamanzi, i-potassium kunye nemagniziyam, ivatala inegalelo ekugcineni uxinzelelo lwegazi oluqhelekileyo. Ukongeza, i-lycopene ikwanceda ukunciphisa uxinzelelo lwegazi kunye ne-cholesterol, kunye nokuthintela i-oxidation ye-cholesterol kwimithambo.

7. Ukuphucula impilo yolusu kunye neenwele

Ivatala inegalelo kulusu olusempilweni kunye neenwele, ngenxa yobukho beevithamini A, C kunye neLycopene. I-Vitamin C iyabandakanyeka kwi-collagen synthesis, i-vitamin A inegalelo ekuvuseleleni iiseli kunye ne-lycopene inceda ukukhusela ulusu ekonakaleni kwelanga.

Inxalenye ebomvu yevatala ityebile kwi-antioxidant carotenoids, beta-carotene kunye ne-lycopene ekhusela ulusu kwiziphumo ezinobungozi belanga, kodwa icandelo elicacileyo, kufutshane nolusu lutyebile kwizakhamzimba kwaye ke ngoko kufuneka lityiwe xa kunokwenzeka . Jonga nezibonelelo ze-melon ukunciphisa umzimba.

Ulwazi ngesondlo sevatala

Itafile ibonisa ubungakanani bezondlo kwi-100 g yevatala:

Iiresiphi zokupheka

Ivatala sisiqhamo esidla ngokutyiwa ngokwendalo, kodwa sinokulungiswa nokunye ukutya. Eminye imizekelo yeeresiphi zokupheka zezi:

Ivatala kunye nepomegranate isaladi

Izithako

• Iisilayi ezi-3 eziphakathi zevatala;
• 1 irharnate enkulu;
• Amagqabi amatye;
• Ubusi ukunambitha.

Imowudi yokulungiselela

Sika ivatala kwizicucu uze uxobule irharnate, usebenzise amajikijolo ayo. Beka yonke into kwisitya, uyihombise nge-mint uze ufefe ngobusi.

Isitya sevatala

Izithako

• Ivatala yesiqingatha;
• 1/2 itumato;
• I-1/2 i-anyanisi eqoshiwe;
• 1 i-clove yegalikhi;
• Iipuniwe ezi-2 ezityiweyo zeparsley kunye neechives;
• Iipuniwe ezi-2 zeoyile yomnquma;
• 1/2 iglasi yamanzi;
• Ixesha lonyaka: ityuwa, ipepile emnyama kunye negqabi elinye le-bay.

Imowudi yokulungiselela

Gcoba i-clove yegalikhi kunye ne-anyanisi kunye neoli yeoli kwi-brown. Emva koko yongeza ivatala, itomato kunye ne-bay bay ushiye kubushushu obuphakathi okwemizuzu embalwa de yonke into ithambe kakhulu. Yongeza amanzi, iparsley kunye neechives kwaye xa sele zilungile, ziphake nenyama okanye intlanzi.

Isalpicão eluhlaza

Izithako

• I-1 peel yevatala;
• 1 utamatisi oqoshiwe;
• 1 itswele enqunqiweyo;
• Iparsley kunye neechives ezinqunqiweyo zokungcamla;
• 1kg webele lenkukhu ephekiweyo kunye ne-shredded;
• Iminquma esikiweyo;
• Iipuniwe ezi-3 zemayonnaise;
• Ijusi ye-1/2 lemon.

Imowudi yokulungiselela

Hlanganisa zonke izithako kwisitya kwaye udibanise kakuhle. Beka iikomityi ezincinci okanye iikomityi kwaye ukhonze i-ayisikrimu, ehamba nerayisi, umzekelo.