Ukutya oku-10 okungcono okuluhlaza kunokuphekiweyo

Umxholo

• 1. Ikhokho
• 2. Isiqhamo esitsha
• 3. Igalikhi
• 4. Ikhokhonathi
• 5. Iziqhamo ezomileyo
• 6. Amandongomane, amandongomane namandongomane
• 7. Ipepile ebomvu
• 8. Itswele
• 9. Brokholi
• 10. Beet

Okunye ukutya kuphulukana nenxalenye yezakha mzimba kunye nezibonelelo emzimbeni xa kuphekiwe okanye kongezwe kwiimveliso zorhwebo, njengoko uninzi lweevithamini kunye neeminerals zilahleka ngexesha lokupheka okanye ngenxa yeswekile egqithileyo, umgubo omhlophe kunye neemeko zokulondolozwa kweekhemikhali ezenziwa lushishino kwimveliso ezenziweyo.

Nalu ke uluhlu lwezinto ezili-10 ezizisa ezona zibonelelo zempilo xa zityiwe ziluhlaza.

1. Ikhokho

Izibonelelo zezempilo zetshokholethi zibangelwa yicocoa, etyebile kwii-antioxidants kwaye ineepropathi ezinje ngokunciphisa uxinzelelo lwegazi kunye nokuvelisa i-serotonin, ihomoni ekunika imvakalelo yempilo.

Nangona kunjalo, ukuvelisa itshokholethi ishishini lisebenzisa izixa ezikhulu zeswekile, ioyile, umgubo kunye nezinye izinto ezenza ukuba imveliso yokugqibela ingabi nazibonelelo zecocoa. Ke, eyona nto ilungileyo kukutya iitshokholethi ubuncinci i-70% yecocoa, kwaye usebenzise umgubo wecocoa ukwenza iiresiphi kunye nokongeza kubisi lesidlo sakusasa, umzekelo.

2. Isiqhamo esitsha

Nangona zisebenza, iijusi ezinamashishini atyebile kwizigcinisi, iidayi kunye neelekese ezingezizo, ezinokubangela iingxaki ezinje ngezeji kunye nokunyusa iswekile yegazi, ukongeza ekungaziseni zonke izakha mzimba zeziqhamo ezitsha.

Ke, umntu kufuneka akhethe ukuthenga iziqhamo kunye nokwenza ijusi yendalo ekhaya, kuba ngaloo ndlela isidlo siya kuba sisityebi kwizakhamzimba ezintsha eziza kuwukhupha emzimbeni umzimba, ziphucule imetabolism kwaye zizise imeko emzimbeni.

3. Igalikhi

I-Garlic ityebile kwi-allicin, into enceda ukwehlisa i-cholesterol ephezulu, ukunciphisa uxinzelelo lwegazi kunye nokuthintela i-thrombosis kunye nesifo sentliziyo. Nangona kunjalo, igalikhi eluhlaza iqulethe isixa esikhulu se-allicin, njengenxalenye yayo ilahlekile ngexesha lokupheka.

Ke, ukukhusela intliziyo yakho kwaye ube nezibonelelo ezininzi eziziswa yigalikhi, kuya kufuneka uyitye eluhlaza okanye usele iglasi ye-1 yamanzi egalikhi yonke imihla kusasa naphambi kokulala. Fumanisa ukuba ulwenza njani na olu nyango lwasekhaya lwentliziyo apha.

4. Ikhokhonathi

Ukutya ii-cookies, iibhari zesiriyeli, isonka kunye nezinye iimveliso ezinekhokhonathi azizisi zibonelelo zesi siqhamo, kuba zityebile kwiswekile kunye nomgubo omhlophe, ezonyusa iswekile yegazi kunye nokuthanda ukutyeba.

Ke ngoko, ikhokhonathi entsha kufuneka ikhethwe, kuba iqulethe imicu ephucula ukusebenza kwamathumbu, kwaye amanzi ayo atyebile kwi-potassium, isodiyamu, i-phosphorus kunye ne-chlorine, iiminerali ezibalulekileyo zokugcina i-hydration yomzimba, ngakumbi emva komzimba. Jonga kwakhona indlela yokwenza ioyile yekhokhonathi ekhaya.

5. Iziqhamo ezomileyo

Ngexesha lenkqubo yokuphelisa amanzi emzimbeni, iziqhamo ziyaphulukana nenxalenye yeevithamini ebeziqulethwe emanzini abo kwaye ziqala ukuphinda kabini okanye kathathu iswekile ngaphambili, eyonyusa iikhalori zokutya kunye neglucose yegazi emva kokutya.

Ke, umntu kufuneka akhethe ukutya iziqhamo ezitsha, ezinika ukwaneliseka okungakumbi, abe neekhalori ezingaphantsi kwaye azise zonke izondlo ukugcina ukusebenza komzimba okufanelekileyo.

6. Amandongomane, amandongomane namandongomane

Iziqhamo zeoyile ezinje ngamandongomane, i-chestnuts kunye namandongomane zityebile kwi-omega-3, amanqatha alungileyo anceda ukugcina impilo yentliziyo, kunye nezakha mzimba ezifana ne-iron kunye nemagnesium, ethintela i-anemia kunye neengxaki zemisipha.

Ke ngoko, ukusetyenziswa kwezi ziqhamo zenziwe ngetyuwa eyongeziweyo kufuneka kuthintelwe, kuba ityiwa egqithileyo inyusa uxinzelelo lwegazi kwaye ibangela ukugcinwa kolwelo, kunciphisa izibonelelo zeziqhamo eziluhlaza. Jonga indlela i-nut yaseBrazil ekhusela ngayo intliziyo.

7. Ipepile ebomvu

Ipelepele ebomvu ityebile ku-vitamin C, ivithamin E, ivithamin B6 kunye nemagniziyam, izakha-mzimba ezisebenza njenge-antioxidants kwaye zithintela iingxaki ezinjenge-anemia.

Nangona kunjalo, xa iphekiwe, iqhotswe okanye yosiwe ixesha elide, ipepile ebomvu iphulukana ne-vitamin C yayo kunye namandla ayo okulwa ne-antioxidant. Ke ngoko, kufuneka isetyenziswe iluhlaza okanye isetyenziswe ngokukhawuleza, ngaphandle kokuvumela iqondo lobushushu lokutya ukuba liphezulu kakhulu.

8. Itswele

Njengegalikhi, amatswele atyebile kwi-allicin, into enceda ukuthintela iingxaki zentliziyo, umhlaza kunye noxinzelelo lwegazi. Nangona kunjalo, i-anyanisi ephekiweyo ilahlekelwa sesinye sezondlo, ke ukutya i-anyanisi eluhlaza kunezibonelelo zempilo ngakumbi

9. Brokholi

I-Brokholi ngumfuno otyebileyo ku-vitamin C, calcium, i-phosphorus, i-potassium ne-protein, ukongeza ekuqulatheni into enesulforaphane, ethintela umhlaza, yehlisa uxinzelelo lwegazi, iphucula amajoni omzimba ikhusele nentliziyo.

Nangona kunjalo, le nto ikhuselayo ifakwa ngcono emathunjini kwaye isetyenziswe ngakumbi emzimbeni xa i-broccoli ityiwa iluhlaza, ke umntu kufuneka akuphephe ukupheka le mifuno ixesha elide, ukhetha ukuyitya ikrwada okanye iphekwe ngokukhawuleza imizuzu emi-5 ukuya kweli-10. .

10. Beet

Iibhontshisi zityebile kwi-fiber, i-vitamin C, i-potassium, i-magnesium kunye ne-folate, izondlo ezinceda ukomeleza amajoni omzimba, ukulwa nokudumba kunye nokunciphisa uxinzelelo lwegazi.

Nangona kunjalo, xa iphekiwe, ibhungane ilahlekelwa yinxalenye yeso sondlo, ngoko ke kungcono ukuyitya ikrwada, igalelwe iisaladi okanye ifakwe kwiijusi zendalo. Jonga iiresiphi zeencindi ezenziwe ngebeet.

Jonga ukuba kwenziwa njani ukutya okrwada, ekuvunyelwa kuphela ukutya okuluhlaza kwimenyu.