Izibonelelo zezempilo ezili-12 zekhaphetshu

Umxholo

• Itafile yesondlo
• Iiresiphi ezinempilo kunye neklabishi
• 1. Ijusi yeklabishi neorenji
• 2. Isobho sekhaphetshu

Ikhaphetshu sisityalo esidliwayo esisapho lwe Brassicaceae, kunye ne broccoli kunye ne cauliflower. Le mifuno ibonelela ngezakha mzimba ezahlukileyo emzimbeni, ezinjengevithamini C kunye no-A kunye neeminerali ezinjenge potassium, calcium kunye nentsimbi, ukubonelela ngezibonelelo ezininzi zempilo.

Le yimifuno eguquguqukayo, enokutyiwa intsha, iphekwe okanye ijusi, umzekelo. Ikhaphetshu inokufumaneka kwivenkile enkulu, enemibala eyahlukeneyo, enje ngombala oluhlaza, omfusa, omhlophe nobomvu, namagqabi ayo agudileyo okanye ajingisayo.

Ikhaphetshu inezibonelelo ezininzi zempilo, ezinje:

1. Iphucula amajoni omzimba, kuba ityebile kwiivithamini C no-B ezintsonkothileyo, ezinceda ukwandisa ukukhusela komzimba;
2. Yehlisa ukudumba emzimbenikuba ityebile kwiipolyphenols, ii-antioxidants, ezinokukunceda ukuthintela isifo sentliziyo, isilonda esingenakuchukunyiswa okanye isifo samathambo;
3. Iikhalori ezisezantsi, ukuba lukhetho oluhle kakhulu olunokuthi lubandakanywe kukutya ukunciphisa umzimba;
4. Ilawula amathumbu kwaye iphucula neentyatyambo zamathumbu, kuba ityebile ngemicu, ethanda ukuhamba kwamathumbu;
5. Igalelo kumathambo namazinyo asempilweni, ngenxa yokwakheka kwayo okutyebileyo kwi-calcium kunye ne-phosphorus;
6. Ithintela ukwaluphala ngaphambi kwexeshakuba ityebile kwii-antioxidants kunye nevithamin C, enceda ukukhusela ulusu kumonakalo we-oxidative kwaye ukongeza, ivithamin C ikhuthaza ukwenziwa kwe-collagen, enceda ukugcina ulusu lwempilo;
7. Igalelo kuthintelo lomhlaza, kuba isityebi kwi-chlorophyll, i-glucosinolates, i-polyphenols kunye neevithamini, ezenza isenzo sokukhusela i-carcinogens;
8. Iyanciphisa ukugcinwa kwamanzikuba ityebile ngamanzi, ivuselela ukupheliswa komchamo, ukunciphisa ukudumba;
9. Inceda ukunciphisa amanqanaba e-cholesterol, ngokuba sisityebi kwimicu kunye nee-phytosterol ezinceda ukunciphisa amanqanaba e-cholesterol embi egazini;
10. Inceda ukukhusela isibindi, Ukwenza ukuba isebenze ngcono kwaye isuse izinto ezinobuthi emzimbeni;
11. Inceda ukuthintela nokunyanga i-anemia, ngenxa yokuqulathwe yintsimbi kunye nevithamin C, ethanda ukufunxwa kwentsimbi kwimifuno;
12. Igalelo kummiselo woxinzelelo lwegazi, kuba ityebile nge potassium, isiminerali esinceda ekupheliseni isodium engaphezulu emzimbeni.

Ukongeza, i-kale ikwanayo ne-folic acid, eyi-vitamin ebalulekileyo yokukhulelwa, njengoko ithanda ukukhula komongo wethambo olungekazalwa kwiiveki zokuqala zokukhulelwa.

Itafile yesondlo

Itheyibhile elandelayo ibonisa ulwazi lwesondlo sendalo eluhlaza kunye nephekiweyo:

Iiresiphi ezinempilo kunye neklabishi

1. Ijusi yeklabishi neorenji

Ikhaphetshu eluhlaza kunye nejusi yeorenji lolona khetho lufanelekileyo lokunyusa umzimba, ukuphucula ukusebenza kwamathumbu. Ukulungiselela le jusi kufuneka:

Izithako

• 1 iglasi yejusi ye-orenji efinjiweyo;
• Amagqabi ama-3 ama-kale.

Imowudi yokulungiselela

Hlamba amagqabi ekhaphetshu kakuhle kwaye ubeke i-blender, kunye nejusi yeorenji. Emva koko, kufuneka ubethe ijusi kakuhle kwaye ukuba kukho imfuneko ungongeza amanzi okanye ubusi obuncinci ukuze uswiti.

Enye incindi ebabazekayo enokulungiswa nge-kale yijusi ye-kale enelamuni kunye noshukela. Jonga indlela yokulungisa le jusi ukuze iphinde ihlaziye.

2. Isobho sekhaphetshu

Ikhaphetshu, xa idityaniswe nezithako ezichanekileyo, inokusetyenziselwa ukwenza isuphu ye-detox, eya kukunceda ukunciphisa umzimba, ukulawula uxinzelelo lwegazi kunye nokuthintela ukuqhina. Ukulungiselela isuphu emnandi ngekhaphetshu oyifunayo:

Izithako

• 1 iklabishi;
• 2 iitumato;
• 1 ikhephu;
• 1 intsimbi yepepile;
• iparsley;
• isileri;
• 1 zucchini ngexolo;
• 1 itswele;
• 1 chayote.

Imowudi yokulungiselela

Ukulungiselela le suphu, hlamba nje kwaye usike zonke izithako kwaye ungeze epanini ngamanzi abilayo. Ukutya kufanele kuphekwe kubushushu obuphantsi ukwenza isuphu ibe sisondlo ngakumbi.

Ukuba umntu akayithandi okanye unengxaki yokutya isuphu ngaphandle kweetapile, ungazama ukongeza ii-apile ezi-2 ezisikiweyo kwisuphu, ngaphandle kokunika incasa enkulu, iya kubonelela ngokungaguquguquki. Jonga inyathelo ngenyathelo ukulungiselela le supu imnandi, ubukele ividiyo ye-nutritionist yethu: