Iziqhamo ezisibhozo ezinesondlo kunye nemifuno

Umxholo

• Utamatisi
• Iitapile
• Iipilisi zentsimbi
• Ipepile eshushu
• Isityalo seqanda
• Utamatisi
• Amajikijolo eGoji
• Iiblueberries

Ziziphi iziqhamo ze-nightshade kunye nemifuno?

Iziqhamo ze-Nightshade kunye nemifuno liqela elibanzi lezityalo ezivela kwiintsapho ze-solanum kunye ne-capsicum. Izityalo zeNightshade ziqulathe ityhefu, enye ibizwa ngokuba yi-solanine. Ngelixa ukungenisa izityalo ze-nightshade kungabulala, iziqhamo kunye nemifuno kolu luhlu lwesityalo-uninzi lwazo oza kulifumana kwivenkile yakho yendawo-zikhuselekile ukuba zingatyiwa.

Kungenxa yokuba inani lale nto inetyhefu yehlisiwe yaya kumanqanaba angenabungozi xa iziqhamo kunye nemifuno zivuthiwe. Okwangoku, amagqabi kunye namaqunube esityalo esibulalayo se-nightshade anetyhefu kwaye akufuneki atyiwe.

Fumanisa ukuba yeyiphi kwezi ze-nightshades zezona zinesondlo.

Utamatisi

Utamatisi sisiseko sokutya okuninzi ngenxa yezizathu ezininzi. Ukongeza kwindlela ekulula ngayo ukukhula, zikwapakishwe ngesondlo. Esi siqhamo siphezulu kwiivithamini A no-C, kwaye ikwangumthombo olungileyo we-iron, i-potassium, ivithamin B-6, imanganizi, kunye nefayibha yokutya.

Ngokwenkqubo ye-Penn State University's Extension, uphando lwangoku lubonisa ukuba iitumato zinee-carotenoids, ii-antioxidants ezinamandla ezikhusela umzimba kwiintlobo ezithile zomhlaza. I-Lycopene, eyona carotenoid ixhaphakileyo efumaneka kwitumato, inokunceda ukunciphisa umngcipheko wepancreatic, prostate, kunye nomhlaza wokugaya ukutya.

Zama le isobho esitsha esivela kwigadi yetumato ukukufudumeza ngemini ebandayo.

Iitapile

Iitapile zezinye zokutya okulinywe kakhulu okusetyenziswa kwilizwe laseNtshona. Ziyinxalenye yosapho lwe-nightshade olungapheliyo olunokuba nobuthi xa lutyiwe ngaphambi kokuba luvuthwe, ngelixa ulusu luseluhlaza.

Iitapile ziyimithombo emihle ye vithamin C, enceda ekuncedeni ukhuseleko. Zine-potassium eyaneleyo, ivithamini B-6, kunye nefayibha yokwenza isiseko sempilo kunokuba unokuqonda. Ngapha koko, ziqulathe iicarotenoids, flavonoids, kunye necaffeic acid, zonke iintlobo zepytonutrients ezaziwayo ukukhuthaza izibonelelo zempilo, ngokwe-USDA.

Kukho iintlobo ezininzi ezahlukeneyo, ezinezibonelelo zezempilo ezahlukeneyo. Iitapile zityebile kwiivithamini A, B, C, kunye no-E, kunye ne-iron kunye ne-zinc. Banikezela ngendlela elula yokufumana iimfuneko eziyimfuneko, ezixabisekileyo zezondlo kubantu abahlala kumazwe asaphuhlayo.

Iitapile azikho sempilweni xa zilungiswe ngexabiso eliphezulu lamafutha, iityuwa, kunye neoyile, njengeefries zaseFrance. Ngenxa yokuba akukho nto ibetha istopback, zama oku uthathe iitapile ezigcadiweyo.

Iipilisi zentsimbi

Ukuba ufuna i-vitamin C yokunyusa, iipilisi zebell zikhethekileyo. Ipepile enye eluhlaza inevithamini C kuneorenji.

Iipelepele zeBell zezinye zezinto zokutya ezimnandi kakhulu kusapho lwe-nightshade. Ungawaqhekeza uze uwafake kwi-hummus, wongeze kwi-fry, okanye uzame ukwenza le bell pepper farro salad.

Ipepile eshushu

Iipepile ezishushu zisenokuba zii-nightshades, kodwa njengelanga zinako ukuzisa ubushushu. Kwaye ukuba ulwimi lwakho lunokunyamezela ukutsha, ezi demoni zomlilo ziqulathe izondlo ezilungileyo.

Iipelepele ezishushu eziqhelekileyo - njengejalapenos, ipelepele ye-serrano, kunye ne-chilies ezibomvu okanye eziluhlaza-yimithombo elungileyo ye-vitamin C, ivithamin A, kunye ne-potassium.

ICapsaicin, encedisa ukunika iipepile eziqholiweyo ukukhaba kwabo, ibonakalisiwe ukunciphisa ukudumba, okunokunceda abantu abaneengxaki zokudibana ukuba bahambe beqaqanjelwa.

Ukuba ufuna into emnandi ngespice sakho, zama ukwenza la tshilisi yetshokholethi edikiweyo.

Isityalo seqanda

Isitshalo seqanda ngumthombo olungileyo wemanganizi, isimbiwa esibalulekileyo kuphuhliso nakwimetabolism. Ukongeza, ngokuka, isityalo seqanda sinee-antioxidants zendalo ezinokunceda ukukhusela ulusu lwakho kuxinzelelo lwe-oxidative yelanga yelanga ye-ultraviolet.

Ngenxa yenyama yazo xa iphekiwe, bayathandwa phakathi kwabatyayo - cinga i-eggplant parmesan - kunye nevegans.

Hlanganisa ndawonye i-okra ekhethiweyo kunye nesitshalo seqanda ukuze uzame into encinci yeMeditera.

Utamatisi

I-tomatillo yi-nightshade ekhula kwikhoba kwaye iyafana netumato. Iqhelekile kuMbindi nakuMzantsi Merika, sisiseko seesosi eziluhlaza zaseMexico kwaye inokubiliswa, ifakwe kwi-steamed.

Ngelixa ingekho njengesondlo njengegadi yetomato ebomvu ebomvu, inee-antioxidants kwaye inokukunceda utyibilikise ifayibha eyongezelelweyo kwisidlo sakho ngaphandle kokongeza kwiikhalori ezininzi.

Jonga i-tomatillo salsa esempilweni okanye ungcono kodwa isitya senkukhu esosiweyo senziwe ngeprotein kunye nefayibha.

Amajikijolo eGoji

Ukufumana amajikijolo amatsha e-goji, kuya kufuneka undwendwele indawo yokutyala yamaTshayina. Kodwa zihlala zifumaneka kwiivenkile ezikhethekileyo zokutya kwifom eyomileyo, ngamanye amaxesha ibhalwe njengee-wolfberries.

Amajikijolo eGoji aneeprotein kunye nee-amino acid ezininzi ezisempilweni ezifana ne-tyramine. Ziphezulu kwii-antioxidants, ezinceda ukusebenza komzimba kunye nempilo yeseli. Ukuba uzama okokuqala, yazi ukuba kunokwenzeka ukuba ube ne-aleji kubo. Uya kufuna ukuyeka ukuzitya xa unokukhawuleza okanye ugule.

Ukufumana ii-nightshades eziluncedo ngakumbi ekutyeni kwakho, zama ukongeza amajikijolo ejiji kule nqindi yamaqunube.

Iiblueberries

Iiblueberries ziqulathe i-solanine alkaloid njengezityalo ze-nightshade, nangona ingezizo izityalo ze-nightshade. Iiblueberries zihlala zithathwa njengokutya okuphezulu ngenxa yokuba uninzi lukholelwa ekubeni lunezithako ezithintela umhlaza. Ziphezulu kwii-antioxidants, ezaziwayo ukunciphisa ukudumba. Unoko engqondweni, iiblueberries kucingelwa ukuba zithintela izifo ezinesifo njenge-metabolic syndrome, uhlobo lwesifo seswekile, i-Alzheimer's, kunye nesifo sentliziyo.

Ngokwabaphandi beGerontological Society of America, ubungqina obuvela kwizifundo zakutshanje bubonisa ukuba iiblueberries zinee-flavonoids, ngokukodwa ebizwa ngokuba yi-anthocyanin, edibene ngqo nezibonelelo zokuqonda.

Ikomityi yeblueberries inikezela ngekota kwiimfuno zakho zemihla ngemihla ze-vitamin C, kunye nokubonelela ngefayibha yokutya. Ifayibha, xa idityaniswe neprobiotiki kwiyogathi, inokugcina indlela yakho yesisu isebenze kakuhle.

Ukusa kwasekuseni okunempilo kweeblueberry bliss, zama le blueberry kunye nesipinatshi smoothie.