Imifuno eluhlaza Ngaba isempilweni kunokuba iphekiwe? Hayi Njalo

Umxholo

• Uphengululo lwe

Kubonakala inembile ukuba i-veggie kwimeko yayo eluhlaza inokuba nesondlo ngakumbi kunogxa wayo ophekiweyo. Kodwa inyaniso kukuba ezinye imifuno zisempilweni ngakumbi xa izinto zishushu kancinci. Amaqondo obushushu aphezulu anciphisa ezinye iivithamini kunye neeminerali kwimifuno nge-15 ukuya kwiipesenti ezingama-30, kodwa ukubilisa ngoyena nobangela. Ukujija, ukubilisa, ukugcoba kunye nokosa ukunciphisa ilahleko. Kwaye ukupheka okunene kwandisa amanqanaba ezinye izondlo ngokwaphula iindonga zeseli yesityalo apho izondlo zitshixiwe. Nantsi imizekelo emithathu emnandi:

Iitumato

Ehlotyeni ndikhupha iitumato zeediliya ezifana ne-M & Ms, kodwa uphando lubonisa ukuba xa kuphekwe umxholo we-lycopene wale mijelo yejusi yonyuka malunga neepesenti ezingama-35. I-Lycopene, i-antioxidant ejongene ne-ruby hue yeetumato, inxulunyaniswa nokukhuselwa kwiintlobo ezininzi zomhlaza, kubandakanya iprotate, ipancreas, ibele, umlomo wesibeleko kunye nemiphunga, kunye nomngcipheko ophantsi wesifo sentliziyo, ilizwe lethu # 1 umbulali wamadoda abafazi.

Indlela yokupheka: Ndiyakuthanda ukusika iidiliya okanye iitumato zetsheri kwisiqingatha ndize ndigalele ioyile eyongezelelweyo ye-olive ngegalikhi kunye netswele, emva koko ndiphose imicu yespaghetti esine steamed. Kuyamangalisa kushushu okanye njengokutya okushushu okubandayo kusuku olulandelayo.

Iminqathe

Umnqathe omtsha nomphezulu oluhlaza oluhlaza ngokungathandabuzekiyo yenye yezona mifuno zintle emhlabeni, kodwa ukupheka kunokunyusa amanqanaba e-beta-carotene ngaphezulu kwe-30 pesenti. Le antioxidant iphambili ixhasa umbono wethu wasebusuku, igada ngokuchasene nesifo sentliziyo, imihlaza emininzi (isinyi, umlomo wesibeleko, idlala lengqula, ikholoni, ummizo) kwaye ngumkhuseli wemiphunga onamandla ngakumbi.

Indlela yokupheka: Bhrasha okanye inkungu ngeoyile eyongezelelweyo yeoyile, yosa i-425 F imizuzu engama-25 ukuya kwengama-30. Gcoba iviniga yebhalsam kwaye uqhubeke nokugcoba enye imizuzu emi-3-5. Ukugcina i-antioxidants eninzi inqumle emva kokupheka.

Ispinatshi

Isaladi yespinatshi yenye yezinto ezityiwa ndim entwasahlobo, kwaye ndilahla amagqabi espinatshi esandula ukwenziwa abe sisiqhamo se-smoothies, kodwa ukupheka isipinatshi kubonisiwe ukukhulisa amanqanaba e-lutein, i-antioxidant ethintela ukulwa ne-cataract kunye ne-macular degeneration. Ukufudumeza imifuno enamagqabi kunokukunceda ukuba ufunxe i-calcium eninzi. Kungenxa yokuba kwimeko yayo entsha i-calcium ibophelela kwinto yendalo ebizwa ngokuba yi-oxalic acid, enciphisa ukufunxeka kwayo, kodwa ukupheka kunceda ukukhulula ezi zimbini. Isipinatshi esiphekiweyo sikwaxinene kakhulu, ngoko ufumana izondlo ezininzi ngokuluma - iikomityi ezintathu ezikrwada zipakishe 89 milligrams yecalcium xa kuthelekiswa ne 245 milligrams kwi 1 cup ephekiweyo.

Uphekwa njani: I-oli eshushu eshushu eshushu kwi-skillet ngaphezulu kobushushu obuphakathi. Yongeza igalikhi etyunyuziweyo kunye nosiki obomvu ocoliweyo kwaye usike de kube yithenda, malunga nemizuzu emi-2-3. Yongeza iizandla ezimbalwa zesipinatshi esitsha kwaye uxhokonxe de ubune.

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