Ukutya okuluhlaza kunye okuMthubi: Izibonelelo zeJusi kunye neeRisiphu

Umxholo

• Ukutya okuluhlaza ukukhupha ityhefu
• 1. Ijusi eluhlaza ngeklabishi kunye neorenji
• 2. Ijusi eluhlaza kunye ne-kiwi kunye nebhanana
• Ukutya okumthubi ukomeleza amajoni omzimba
• 1. Ipesika etyheli kunye neencindi zeorenji
• 2. Ijusi emango emthubi nebhanana
• Imenyu eluhlaza kunye nephuzi

Ukutya okuluhlaza nokutyheli, njenge-kiwi, iseleri, ipayinapile kunye nombona, zityebile ku-vitamin A, uvithamini C, uvithamin K, isinyithi necalcium, ke ngoko, ziyanceda ekugcineni ukutya okunezondlo nokunesondlo. Iziqhamo ezimibalabala kunye nemifuno zikwacebile kwifayibha nakumanzi, ke zithathwa njengokulawula ukutya, okunceda ukulawula amathumbu kunye nokuququzelela ukwetyisa, ukunceda ukukhulula iimpawu zokuqhinwa kunye nesilonda, umzekelo.

Ukutya okuluhlaza kunceda ekucoceni umzimba kwiityhefu eziqokelelweyo kwaye kulungile ukucoca isibindi, ukuphucula ukubonakala kolusu, kunye nokunceda ukunciphisa umzimba kunye nokulahla isisu. Isicwangciso esilungileyo kukudibanisa ukutya okuluhlaza njenge-kale okanye iseleri kunye nesiqhamo se-citrus njengeorenji okanye ilamuni kwaye wenze ijusi.

Ukutya okuluhlaza ukukhupha ityhefu

Ukutya okuluhlaza okufana ne-kiwi, i-kale, isilimo esidliwayo esinamagatsha anamanzi, isipinatshi kunye neavokhado zityebile kwi-chlorophyll kwaye, ke, zilungile ekudambiseni umzimba, zinama-calories ambalwa. Banobutyebi emanzini abanceda ukuhambisa amanzi emzimbeni. Eminye imizekelo yokutya okuluhlaza yile:

• ikiwi: ityebile ku-vitamin C. Ilungile eluswini kwaye inceda ekuthinteleni imikhuhlane kunye nomkhuhlane, ukongeza, ikwanayo nemicu eyalwa nokuqhinwa kunye nokunciphisa ukutya.
• Isileri: inee-antioxidants ezinceda ukulwa umhlaza kunye ne-cholesterol. Kukutya okubalulekileyo kwabo bafuna ukunciphisa umzimba ngenxa yokuba ineekhalori ezimbalwa kunye nemicu emininzi, enciphisa indlala.
• Ilethasi: ityebile emanzini, iyanceda ekufakeni amanzi emzimbeni kwaye inee-antioxidants ezikhusela iiseli, kodwa ukuze ufumane izibonelelo kubalulekile ukuba ukhethe i-lettuce yendalo kuba yimifuno eqokelela imichiza yokubulala izinambuzane.

Eminye imizekelo elungileyo ekwanceda ukuhambisa umzimba emzimbeni ziiapile eziluhlaza, ibrokholi, lettuce, okra, ipepile eluhlaza kunye nee-ertyisi. Nantsi indlela yokulungisa iijusi ezi-2 ezimnandi:

1. Ijusi eluhlaza ngeklabishi kunye neorenji

Izithako

• Amagqabi amabini ama-kale
• ijusi yeeorenji ezi-2
• 1/2 iglasi yamanzi

Imowudi yokulungiselela

Ukubetha izithako kwi-blender okanye umxube uze uthathe olandelayo.Ukuba ufumanisa kufanelekile, unokuyithambisa ngobusi okanye iswekile emdaka, ngesixa esincinci.

2. Ijusi eluhlaza kunye ne-kiwi kunye nebhanana

Izithako

• 1 ibhanana
• 2 iiwis

Imowudi yokulungiselela

Ukubetha izithako kwi-blender okanye umxube uze uthathe olandelayo. Ukuba ufumanisa kufanelekile, unokuyithambisa ngobusi okanye iswekile emdaka, ngesixa esincinci.

Ukutya okumthubi ukomeleza amajoni omzimba

Ukutya okumthubi okufana nemango, ipayina, ibhanana, umbona, iziqhamo ezinomdla, ipepile etyheli kunye neorenji zityebile kakhulu kwi-vitamin A, beta-carotenes kunye ne-lutein, ezibalulekileyo ii-antioxidants ukukhusela iiseli zomzimba, kodwa ngaphezulu, nazo zine-vitamin C, ezinceda ukomeleza ukhuseleko. Ukutya okumthubi zezi:

• Ipanapula: ine-bromelain, encedisa ukwetyisa kwaye inceda ekwenzeni igazi libe lulwelo ngakumbi. Ukongeza, iyanceda ekunciphiseni iimpawu zesinusitis.
• Umbona: ityebile kwi-fiber, i-vitamin A kunye ne-protein kunye namafutha asezantsi. Ingatyiwa iphekiwe, kwisaladi okanye kumalungiselelo ashushu.
• lamoni: Ucebile ku-vitamin C kunye neepropathi zokubulala iintsholongwane, kulungile ukuthintela umkhuhlane kunye nokulwa izifo.

Eminye imizekelo yokutya okumthubi sisiqhamo senkwenkwezi kunye nepesika. Nantsi indlela yokulungisa iindlela zokupheka zejusi etyheli:

1. Ipesika etyheli kunye neencindi zeorenji

Izithako

• Iipesika ezi-3 ezivuthiweyo
• 1 iorenji
• 1 ibhanana

Imowudi yokulungiselela

Ukubetha izithako kwi-blender okanye umxube uze uthathe olandelayo. Ukuba ufumanisa kufanelekile, unokuyithambisa ngobusi okanye iswekile emdaka, ngesixa esincinci.

2. Ijusi emango emthubi nebhanana

Izithako

• 1 umkhono
• 1 ibhanana

Imowudi yokulungiselela

Ukubetha izithako kwi-blender okanye umxube uze uthathe olandelayo. Ukuba ufumanisa kufanelekile, unokuyithambisa ngobusi okanye iswekile emdaka, ngesixa esincinci.

Imenyu eluhlaza kunye nephuzi

Ukufumana zonke izibonelelo zokutya okuluhlaza nokuphuzi, kwisidlo esinye, unokulungiselela imenyu ngesaladi kunye nejusi. Into elungileyo ekukhetheni isaladi kukutya i-broccoli ephekiweyo, i-lettuce, ipepile etyheli kunye neinanapple, ixesha kunye nepunipoon yeoyile yomnquma kunye namathontsi emon kwaye usele enye yeencindi kwiiresiphi ezingentla. Yiyo ke loo nto kunokwenzeka ukuba uyikhuphe emzimbeni kwaye womeleze amajoni omzimba ngaxeshanye.