I-10 Yokuzikhusela Ekukhuseleni Ukusela xa Ugula

Umxholo

• Ukuxhasa amajoni akho omzimba
• 1. Iorenji, iidiliya, kunye nezinye izitrasi
• Izondlo ezibonakalayo (kwindawo enye)
• 2. Iapile eluhlaza, iminqathe, kunye neorenji
• Izondlo ezibonakalayo (kwindawo enye)
• 3. Beet, iminqathe, ijinja kunye neapile
• Izondlo ezibonakalayo (kwindawo enye)
• 4. Utamatisi
• Izondlo ezibonakalayo (kwindawo enye)
• 5. Kale, itumato, kunye neseleri
• Izondlo ezibonakalayo (kwindawo enye)
• 6. I-Strawberry kunye ne-kiwi
• Izondlo ezibonakalayo (kwindawo enye)
• 7. I-Strawberry kunye nemango
• Izondlo ezibonakalayo (kwindawo enye)
• 8. I-watermelon mint
• Izondlo ezibonakalayo (kwindawo enye)
• 9. Imbewu yethanga
• Izondlo ezibonakalayo (kwindawo enye)
• 10. Iapile eluhlaza, iletisi kunye nekale
• Izondlo ezibonakalayo (kwindawo enye)
• Gcina amajoni akho omzimba omelele

Ukuxhasa amajoni akho omzimba

Amajoni akho omzimba ahlala esebenza, ucinga ukuba zeziphi iiseli zomzimba wakho kwaye zeziphi. Oku kuthetha ukuba ifuna idosi esempilweni yeevithamini kunye neeminerali ukugcina amandla ayo kwaye eqhubeka.

Ezi ndlela zokupheka zilandelayo zigcwele zizakha mzimba ezibalulekileyo kwimpilo yemihla ngemihla okanye ukulwa iintsholongwane ezinje ngengqele okanye umkhuhlane.

Funda ukuba yeyiphi incindi yokuphucula amajoni omzimba ijusi nganye, i-smoothie, okanye ubisi lwembewu ukuze ukwazi ukuqala iintsasa zakho ngokuhlaziya okukhuselekileyo kukhuseleko lwendalo lomzimba wakho.

1. Iorenji, iidiliya, kunye nezinye izitrasi

Ifoto ngu-Tube yokutya eyonwabileyo

Ukuqhuma kwesitrasi yi-Happy Foods Tube iqulethe ngaphezulu kokwaneleyo kokutya okucetyiswayo kwemihla ngemihla kukavithamini C.

I-Vitamin C ineempawu zokulwa ne-antioxidant, ezikhusela iiseli zakho kwizinto ezonakalisa umzimba.

Ukunqongophala kukavithamini C kungakhokelela ekulibazisekeni kokupholisa amanxeba, ukuphendula okungalunganga komzimba, kunye nokungakwazi ukulwa ngokufanelekileyo nosulelo.

Okwangoku abukho ubungqina bokuba ngomlomo I-vitamin C iyasebenza ekuthinteleni ukuhanjiswa kwe-coronavirus entsha (i-SARS-CoV-2) okanye ukunyanga isifo esisibangelayo, i-COVID-19.

Nangona kunjalo, uphando lubonakalisile isithembiso sokufakwa ngaphakathi kwe-IV (IV) ye-vitamin C njengonyango lwe-COVID-19.

Olunye uvavanyo lwezonyango lusebenza kunyango, hayi kuthintelo, kusetyenziswa ukumiliselwa kwe-IV, hayi unyango lomlomo.

Nangona kunjalo, ukuba unengqele, iidosi eziphezulu zevithamini C zinokubangela ukuba ube neempawu ezingalunganga kwaye ufumane ukubuyela ngokukhawuleza. Kubantu abadala, umda ophezulu onokunyamezelwa ngama-2,000 milligrams (mg) ngosuku.

Izondlo ezibonakalayo (kwindawo enye)

• 

  2. Iapile eluhlaza, iminqathe, kunye neorenji

  

  Ifoto ngu-Umbrella waseDolophini

  
  

  Iikherothi, ii-apile, kunye neeorenji yindibaniselwano ephumeleleyo yokunceda umzimba wakho uzikhusele kwaye ulwe nosulelo.

  Ii-apile neeorenji zikunika ivithamini C yakho.

  I-Vitamin A, nayo ikhoyo kwiminqathe ngohlobo lwe-antioxidant beta carotene.

  Iminqathe ikwanayo nevithamini B-6, edlala indima ebalulekileyo ekwandeni kweeseli zomzimba kunye nemveliso yentsholongwane.

  Cofa apha ukufumana iresiphi yi-Umbrella yaseDolophini eya kukukhanyisa kwaye uhambe kusasa. Ubumdaka bama-apile aluhlaza buyabucutha ubumnandi beminqathe kunye neeorenji.

  Izondlo ezibonakalayo (kwindawo enye)

  • potassium ukusuka kwiminqathe
  • ivithamini A ukusuka kwiminqathe
  • ivithamini B-6 ukusuka kwiminqathe
  • ivithamini B-9(folate) Ukusuka kwiiorenji
  • ivithamin C kwiiorenji kunye neapile
  

  3. Beet, iminqathe, ijinja kunye neapile

  Ifoto ngu-Minimalist Baker

  
  

  Ijusi eyomeleza nguMinimalist Baker ineengcambu ezintathu zemifuno ezokunceda amajoni akho omzimba kunye nokunciphisa iimpawu zokukrala.

  Ukudumba kuhlala kuyimpendulo yomzimba yokuzikhusela kwizifo ezivela kwiintsholongwane okanye kwiibhaktheriya. Iimpawu ezibandayo okanye umkhuhlane zibandakanya impumlo ephumayo, ukukhwehlela, kunye neentlungu zomzimba.

  Abantu abane-rheumatoid arthritis banokufumana le jusi iluncedo ngakumbi, njengoko ijinja ineziphumo ezichasayo.

  Izondlo ezibonakalayo (kwindawo enye)

  • potassium Ukusuka kwiminqathe, iibhithi, kunye neapile
  • ivithamini A ukusuka kwiminqathe kunye neebhitethi
  • ivithamini B-6 ukusuka kwiminqathe
  • ivithamini B-9(folate) ukusuka kwi-beet
  • ivithamin C ukusuka kwiapile
  

  4. Utamatisi

  Ifoto ngu-Elise Bauer kwii-Simply Recipes

  Eyona ndlela yokuqinisekisa ukuba ijusi yetumato intsha kwaye ayiqulathanga zinto zininzi zongezekileyo kukuzenzela ngokwakho. Simply Recipes ineresiphi emangalisayo ebiza kuphela izithako ezimbalwa.

  Elona candelo lililo? Akukho juicer okanye i-blender efunekayo, nangona uya kufuna ukucoca iibits kunye neziqwenga ngesihlungulu.

  Iitumato zityebile kwi-vitamin B-9, eyaziwa njenge folate. Inceda ukunciphisa umngcipheko wosulelo. Iitumato zikwabonelela ngexabiso eliphantsi lemagniziyam, anti-ukudumba.

  Izondlo ezibonakalayo (kwindawo enye)

  • nemagniziyam ukusuka kwitumato
  • potassium ukusuka kwitumato
  • ivithamini A ukusuka kwitumato
  • ivithamini B-6 ukusuka kwitumato
  • ivithamini B-9 (folate) ukusuka kwitumato
  • ivithamin C ukusuka kwitumato
  • ivithamin K ukusuka kwitumato kunye neseleri
  

  5. Kale, itumato, kunye neseleri

  I-Kale isisitye kwiijusi ezininzi eziluhlaza, kodwa iKale Mary - iTesco ithatha uMariya onegazi - ngokwenene lolunye uhlobo.

  Endaweni yokusika incasa ye-kale ngeziqhamo ezimnandi, le iresiphi isebenzisa ijusi yetamatato, ukongeza ngaphezulu kwe-vitamin A.

  Ukongeza i-horseradish e-spicy kule recipe kunokunika neenzuzo ezichasayo, ngokutsho kophando oluthile. Yidibanise nesiselo esiya kuvusa iingqondo zakho.

  Izondlo ezibonakalayo (kwindawo enye)

  • nemagniziyam ukusuka kwincindi yetumato
  • 

    6. I-Strawberry kunye ne-kiwi

    Ifoto ngu-Plated Well

    Ierberberries kunye ne-kiwis zezinye iindlela ezisempilweni zokubandakanya isiselo esiphethe ivithamin C. Kuba kuthatha malunga neekomityi ezine zerubber ukwenza ikomityi yejusi enye, unokufuna ukudibanisa ezi ziqhamo kwi-smoothie kunejusi.

    Siyayithanda le recipe ngePlated Well, ebandakanya ubisi olunamafutha. Ubisi ngumthombo olungileyo weprotein kunye nevithamin D, ekunzima ukuyifumana kwiijusi ezisebenzisa iziqhamo okanye imifuno kuphela.

    Abantu abaninzi banqongophele ivithamin D, ubukhulu becala efumaneka elangeni nakumaxabiso amancinci kwiimveliso zezilwanyana. Amanqanaba asempilweni, afezekiswe ngokukhanya kwelanga, ukutya, okanye izongezo, ukunciphisa umngcipheko wosulelo lokuphefumla njenge-pneumonia okanye umkhuhlane.

    Olunye uphando lwakutsha nje lubonisa unxibelelwano phakathi kokusilela kwe vithamin D kunye neqondo losulelo kunye nobukhali. Uvavanyo lwezonyango luyafuneka ukumisela ukuba ngaba luneziphumo ezifanayo kwi-SARS-CoV-2, i-coronavirus entsha.

    Ukongezwa okongeziweyo, tshintsha ubisi kwii-ounces ezimbalwa ze-yogurt ye-Greek. Ukuthatha iiprobiotic kunokunceda iiseli zakho zigcine isithintelo se-antimicrobial barrier. Iiprobiotic zihlala zifumaneka kwizongezo kunye nokutya okunesonka.

    Izondlo ezibonakalayo (kwindawo enye)

    • 

      7. I-Strawberry kunye nemango

      Ifoto ngu-Feel Good Foodie

      Ziva ulungile I-Foodie's strawberry mango smoothie yindlela esempilweni yokwanelisa iminqweno yakho yebrunch engenasiphelo. Le recipe isebenzisa iziqhamo ezinqabileyo, ezipakisha ipakishe efanayo yesondlo njengeziqhamo ezitsha.

      Unokukhetha nokusebenzisa zonke iziqhamo ezintsha ukuba unazo.

      I-vitamin E evela kwimango kunye ne-almond ubisi yongeza i-antioxidant izibonelelo zokuphucula amajoni omzimba, ngakumbi kubantu abadala.

      Izondlo ezibonakalayo (kwindawo enye)

      • calcium ukusuka kubisi lweamangile
      • manganese ukusuka kwiitrobheri
      • potassium ukusuka kwiitrobheri
      • ivithamini A ukusuka kwimango kunye nesanqante
      • ivithamini B-6 ukusuka kwimango
      • ivithamini B-9 (folate) ukusuka kwi-strawberries kunye nemango
      • ivithamin C kwii-strawberry, imango, kunye neorenji
      • ivithamin D ukusuka kubisi lweamangile
      • ivithamin E ukusuka kwimango kunye nobisi lweamangile
      

      8. I-watermelon mint

      Ifoto nguVeg Recipes of India

      Ayisiyo-watermelon kuphela etyebile ku-vitamin C kunye ne-arginine (enokuqinisa amajoni akho omzimba), kodwa ikwanokunceda ukukhulula ukukhathazeka kwesihlunu. Ubuhlungu bemisipha luphawu oluqhelekileyo lomkhuhlane, ngakumbi kubantu abadala.

      Umxholo wamanzi anzima wesi siqhamo unokwenza ukuba kube lula kwijusi (kwaye ivakalelwa ngathi incinci yenkunkuma yeziqhamo).

      Jonga iresiphi kaDassana yejusi ye-watermelon mint kwiiVeg Recipes zaseIndiya. Unokudibanisa ijusi yevatala kunye nezinye iijusi zeziqhamo, ezinje ngeapile okanye iorenji, engenakho ukuba novithamini A.

      Izondlo ezibonakalayo (kwindawo enye)

      • I-arginine ukusuka kwivatala
      • 

        9. Imbewu yethanga

        Ifoto nguTrent Lanz weBlender Girl

        Iindlela zokupheka zejusi ezininzi kwi-Intanethi zibandakanya iswekile eninzi okanye zifuna ijusi yeapile ethengiweyo.

        Kungenxa yoko le nto sigqibe kwelokuba sifake le recipe yobisi lwethanga yiBlender Girl endaweni yoko. Yenye yezona ndawo zintsha, zokupheka zendalo ezikhoyo kwi-Intanethi. Isebenza njengesiseko esihle seziqhamo ze-smoothies nazo.

        Izibonelelo ezongezelelekileyo zezempilo kunzima ukungahoyi. Olu bisi aluzukunyusa amajoni akho omzimba kuphela, kodwa lunokukunceda:

        • impilo yethambo
        • iimpawu zokuyeka ukuya exesheni okanye iziphumo ezinje
        • impilo yomchamo
        • iinwele nolusu
        • impilo Yengqondo
        • impilo yeprostate

        Imbewu yethanga ingumthombo omkhulu we-zinc. I-Zinc sele isisithako esiqhelekileyo kunyango oluninzi olubandayo, ngenxa yempembelelo yayo elungileyo kukudumba nakwisistim somzimba.

        Abaphandi base-Australia bajonge i-zinc efakwe ngaphakathi njengonyango lwemicimbi yokuphefumla ehambelana ne-COVID-19.

        Kwakhona kwimisebenzi ubuncinci kuvavanyo lwezonyango olunye lwase-US lokujonga isiphumo se-zinc (ngokudibeneyo nezinye iindlela zonyango) ekuthinteleni usulelo lwe-SARS-CoV-2.

        Izondlo ezibonakalayo (kwindawo enye)

        • nemagniziyam ukusuka kwimbewu yethanga
        • manganese ukusuka kwimbewu yethanga
        • potassium ukusukela kwimihla
        • zinc ukusuka kwimbewu yethanga
        

        10. Iapile eluhlaza, iletisi kunye nekale

        Ifoto ngu-Ndibonise iYummy

        Ijusi eluhlaza esekwe kwimifuno yindawo enamandla yezondlo ezikhuthaza amajoni omzimba omeleleyo.

        Ndibonise iYummy ineresiphi entle eya kwenza ukuba nabani na, kubandakanya abantwana, bonwabe ukusela imifuno yabo.

        Phosa isandla kwiparsley okanye ispinatshi kwiivithamini A, C kunye noK.

        Izondlo ezibonakalayo (kwindawo enye)

        • intsimbi ukusuka kwi-kale
        • manganese ukusuka kwi-kale
        • potassium ukusuka kwi-kale
        • ivithamini A ukusuka kwi-kale kunye neseleri
        • ivithamini B-9 (folate) ukusuka kwi celery
        • ivithamin C ukusuka kwi-kale kunye nemon
        • ivithamin K ukusuka kwi cucumber kunye ne celery
        

        Gcina amajoni akho omzimba omelele

        Ukwenza iijusi, i-smoothies, kunye neziselo ezinesondlo yenye yeendlela zokungcamla ukuhlala usempilweni. Nokuba yeyiphi oyithandayo, ungasoloko ukongeza ezinye ukutya okuphezulu okunje ngembewu ye-chia kunye nentsholongwane yengqolowa ngezibonelelo ezininzi zezempilo.

        Ezinye iindlela zokugcina amajoni akho omzimba omelele kubandakanya ukusebenzisa ucoceko olulungileyo, ukuhlala unamanzi, ukulala kakuhle, ukunciphisa uxinzelelo kunye nokwenza umthambo rhoqo.

        Sebenzisa i-blender

        Ukuba awunayo i-juicer, sebenzisa i-blender. Yongeza ikomityi enye yamanzi ecoconut okanye ubisi lwe nut ukuze umatshini ahambe. Uya kuzuza kwakhona kumxholo wefayibha yesmoothie edibeneyo.