Ukwazi njani ukuba yimifuno okanye imifuno

Umxholo

• Imizekelo yemifuno kunye nemifuno
• Isobho semifuno ukunciphisa umzimba

Umahluko omkhulu phakathi kweziqhamo nemifuno umiselwa ngokwendawo etyiwayo yesityalo. Imifuno, umzekelo, zezo apho indawo etyiwayo ingamagqabi, iintyatyambo okanye iziqu, kwaye ezinye ezifana neletisi, ikhaphetshu okanye ikhaphetshu.

Imifuno, kwelinye icala, yile apho inxenye etyiwayo iziqhamo okanye imbewu, efana neembotyi, iilentile, irayisi, ipepile, iiorenji kunye ne-zucchini. Kodwa ukongeza kwimifuno kunye nemifuno, kukwakhona iqela leengcambu, elinemifuno apho indawo etyiwayo ikhula phantsi komhlaba, njengejinja, iradish okanye iminqathe.

La maqela ma-3 ngokudibeneyo enza imifuno, eyinxalenye yokutya okusempilweni kwabantwana, abantu abadala kunye nabantu abadala, ukuphucula ukusebenza kwamathumbu, umgangatho wolusu, iinzipho neenwele kwanokuqinisekisa impilo kunye nokwandisa amandla engqondo.

Imizekelo yemifuno kunye nemifuno

Ngelixa imifuno kulula ukuyichaza, kuba ingamagqabi, iintyatyambo okanye iziqu ezifana neletisi, ikhaphetshu, i-broccoli kunye ne-watercress, imifuno iquka iqela elikhulu, elenziwe ngamahlelo amane:

• Iimbotyi: iimbotyi, iimbotyi eziluhlaza, iimbotyi zesoya, ii-ertyisi, iichickpeas, amandongomane;
• Ukutya okuziinkozo: irayisi, ingqolowa nengqolowa;
• Imbewu yeoyile: amandongomane e-cashew, amandongomane eBrazil, ii-walnuts kunye neeamangile;
• Iziqhamo: iorenji, iapile, ibhanana, itangerine, njl.

Kubalulekile ukuba ukhumbule ukuba ukutya okusempilweni kufanele ukuba kuqukwe onke amaqela emifuno, kubalulekile ukuba utye imifuno eyahlukileyo kwezi veki ukuqinisekisa ukutya kakuhle iivithamini, iiminerali kunye nemicu.

Isobho semifuno ukunciphisa umzimba

Ukwenza isobho esinesondlo, isityebi kwii-antioxidants kwaye ngaphandle kokubaxa kwiikhalori, ezinye iingcebiso zezi:

1. Sebenzisa imifuno e-1 kuphela kwiqela leengcambu, iimbotyi okanye ukutya okuziinkozo: umzekelo, yenza isuphu ngerayisi, iitapile zesiNgesi, ibhatata okanye iimbotyi;
2. Yongeza ezinye iingcambu ezingekho phezulu kwiikhalori, ezinje ngeekherothi, ii-beet kunye neradishes;
3. Yongeza imifuno ukuzisa ifayibha kwisuphu, efana ne-kale okanye i-broccoli;
4. Sebenzisa imifuno kunye nemifuno njengeziqholo zendalo ukongeza incasa kwisuphu okanye nakuphi na ukulungiselela, okufana netswele, igalikhi, amagqabi e-bay kunye ne-watercress.

Ukongeza, unokongeza umthombo weprotheni kwisuphu, njengenyama, inkukhu okanye intlanzi, kubalulekile ukuba ukhethe ukusikeka okunamafutha asezantsi okanye inkukhu engenalusu, ukuze amanqatha asenyameni angadluli kwisuphu.

Nantsi indlela yokwenza isuphu yedetox ukunciphisa umzimba kunye nokufumana kwakhona kwiziliphu zokutya: