Ukutya okugqwesileyo kwe-Fall yokuLahla ubunzima kwaye ufumane impilo

Umxholo

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I-squash yegolide yethanga, amathanga eorenji aluhlaza, iiapile ezibomvu eziluhlaza kunye nohlaza - ukuwa kwemveliso kuhle kakhulu, kungasathethi ke ngokuthandekayo. Kanangcono? Iziqhamo zasekwindla kunye nemifuno inokukunceda ukunciphisa umzimba, kwaye konke kukwifayibha. Ifayibha ithatha ixesha elide ukwaphula kunye nokwetyisa, ukugcina unelisekile (kwaye ugcwele!) Ixesha elide phakathi kokutya. Kuba sidinga ubuncinci iigram ezingama-25 ngosuku, iziqhamo kunye nemifuno zenza igalelo elibalulekileyo kwinani lethu lefayibha. Kwaye, njengoko usonwabela iapile yokuqala yasekwindla okanye iitapile ezibhakwe iswekile ekhaya, ukhusela impilo yakho kunye nokunyanga incasa yakho. Kungenxa yokuba imveliso yokuwa igcwele iivithamini kunye nezifo zokulwa ne-antioxidants kunye ne-phytochemicals.

Ngelixa zonke iimveliso zilungile kuwe, ezi nkwenkwezi zintandathu zilandelayo zikunika ezona zondlo ngokuluma. Bafumane kwimarike yamafama okanye kwi-pick-it-ngokwakho igadi yezityalo ezintsha kunye nencasa. Ukutya okusempilweni, okunesondlo okunceda ukuba unciphise umzimba kwaye uhlale ugcwele, baluka aba baphumeleleyo kwisicwangciso sokutya esineenkozo ezigcweleyo, iiprotein ezingacacanga, ubisi olusezantsi kunye namafutha asempilweni. Jonga "Bamba i-Snickers" (ngasekhohlo) ukufumanisa ukuba ingakanani imveliso onokuyitya inani elifanayo leekhalori ezifumaneka kwindawo enye yeelekese. Emva koko jonga iindlela zethu ezintandathu zokupheka, ezigcwele amandla. Nganye iqulethe enye okanye ngaphezulu kokutya okugqwesileyo kokunciphisa umzimba, amandla kunye nempilo--kunye nezinye izinto ezininzi ezisempilweni.

Zonke iiNkwenkwezi ezi-6 zokuwa

1. Umngqusho weButternut Yonwabela isiqingatha sale gourd oblong kwaye uyakufumana usuku lonke lwevithamini A, kunye nesiqingatha seSibonelelo seMihla ngemihla esiCetyiswayo (i-RDA) sevithamini C kunye nedosi esempilweni yentsimbi, ikhalsiyam kunye nefayibha. I-squash ye-Butternut ikwangumthombo olungileyo we potassium, ebalulekileyo kwintliziyo eqhelekileyo, kwizintso, kwimisipha nakwindlela yokusebenza yokwetyisa. Inqaku lesondlo (1 indebe, iphekiweyo): ii-calories ezingama-82, amafutha amaninzi, i-7 g yefayibha.

2. Ii-apile ii-apile ukunceda ukuthintela ukutyeba kunye nokunceda ukunciphisa umzimba. Njani? Ziqulethe i-pectin, into ebambezela ukuphuma kwesisu, ikugcina ugcwele ixesha elide. I-Pectin ikwathoba i-cholesterol phantse ngokufanelekileyo njengoko iziyobisi zisenza. Yitya i-apile yonke imihla ukuze ufumane inzuzo ephezulu yezempilo. Amanqaku eSondlo (i-apula eyi-1): iikhalori ezingama-81, i-0 g yamafutha, i-4 g fiber.

3. I-squash ye-Acorn Le mifuno mihle, eluhlaza-eluhlaza / tyheli-imifuno ilayishwe nge-carotenoids (usapho lwee-antioxidants ezibiza i-beta carotene njengelungu). Xa amanqanaba egazi e-carotenoids enyuka, umngcipheko webele-webele uncipha. Ngapha koko, ii-carotenoids zibuyisa ukubola okuhambelana nobudala, unobangela ophambili wobumfama. Inqaku lesondlo (1 indebe, iphekiweyo): Iikhalori ezili-115, i-0 g yamafutha, i-9 g yefayibha.

4. Iibhatata Zimbini iintlobo zeebhatata ezikhuliswa eUnited States: iindidi ezi-orenji-inyama (ngamanye amaxesha zibizwa ngempazamo zii-yam) kunye neJersey Sweet, enombala otyheli omhlophe okanye omhlophe. Ngelixa zombini zimnandi, iindidi ezinamabala eorenji zinesondlo kakhulu kuba zipakishwe nge-beta carotene, umlweli onamandla womhlaza ophungula kakhulu amanqanaba e-cholesterol egazini. Kwizityalo, i-beta carotene isebenza ukukhusela amagqabi kunye neziqu kukonakaliswa kwelanga nakwezinye izoyikiso zokusingqongileyo. Ebantwini, ezo khompawundi zifanayo zinceda ukuvimba ukwakheka komhlaza, kwaye zikwakhusela kwi-arthritis kunye nezinye izifo eziwohlokayo. Inqaku lesondlo (1 indebe, iphekiweyo): I-117 yeekhalori, i-0 g yamafutha, i-3 g yefayibha.

5. IBroccoli, ihlumelo laseBrussels kunye nekhaphetshu I-Brokholi yayiyenye yemifuno yokuqala eyanconywayo ngenxa yeempawu zayo zokulwa nomhlaza -- kwaye isathathwa njengeyona inamandla. Le ndlu yamandla iqulethe i-sulforaphane, into echaphazela i-carcinogens. I-Brokholi, i-Brussels sprouts kunye nekhaphetshu (kunye ne-cauliflower kunye ne-radishes) nazo zine-indoles, into enceda ukukhusela umhlaza webele. Inqaku lesondlo (1 indebe, iphekiweyo): iikhalori ezingama-61, i-1 g yamafutha, i-4 g yefayibha.

6. Ithanga Indebe yekomityi, amathanga aphantse ayiphinda kabini i-beta carotene yespinatshi. I-Beta carotene iguqulwa emzimbeni ibe yi-vitamin A, eyimfuneko kumehlo anempilo kunye nolusu. Ukunqongophala kukavithamini A kunokubangela imeko enqabileyo ekuthiwa yimfama yasebusuku (iingxaki ezibona ebumnyameni). Isenokubangela ukuba amehlo omileyo, izifo zamehlo, iingxaki zolusu kunye nokukhula okucothayo. Inqaku lesondlo (1 indebe, iphekiweyo): iikhalori ezingama-49, i-0 g yamafutha, i-3 g yefayibha.

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