Imifuno eyi-13 esesempilweni

Umxholo

• 1. Itswele
• 2. Iibhatata ezimnandi
• 3. Iitheniphu
• 4. Ijinja
• 5. Beet
• 6.Igalikhi
• 7. Iiradishi
• 8. Ifeni
• 9. Iikherothi
• 10. I-Celeriac
• 11. Isiphithiphithi
• 12. Iitapile
• 13. IRutabaga
• Umgca osezantsi
• Ukulungiselela isidlo: Isidlo sakusasa semihla ngemihla kunye nePatato eHash

Ingcambu yemifuno kudala ikonwabela njengenxalenye emnandi yokutya okusempilweni.

Ukuchazwa njengesityalo esidliwayo esikhula phantsi komhlaba, iitapile, iminqathe kunye netswele yimizekelo embalwa eqhelekileyo exhaphake kakhulu.

Nangona kunjalo, zininzi ezinye iintlobo-nganye ineseti eyahlukileyo yezakhamzimba kunye nezibonelelo zezempilo.

Nantsi imifuno yeshumi elinesithathu esempilweni ukongeza kwisidlo sakho.

1. Itswele

Amatswele yimifuno yengcambu eyaziwayo, esebenza njengeyona nto iphambili kwiivenkile ezininzi.

Ziphezulu kwifayibha, ivithamin C kunye nee-antioxidants (1).

Antioxidants yimixube enokukhusela iiseli zakho kumonakalo we-oxidative kunye nokunceda ukuthintela izifo (,).

Uphando lubonisa ukuba ukutya amatswele kunokunxulunyaniswa noludwe lwezibonelelo zempilo.

Umzekelo, olunye uphononongo lufumanise ukuba ukutya ii-ounces ezi-3.5 (100 grams) yee-anyanisi eluhlaza ngemini kunciphise kakhulu amanqanaba eswekile yegazi kubantu abanesifo seswekile ().

Ngaphezulu, olunye uphando luqwalasele ukuba i-anyanisi inokuba neepropathi ezinamandla zesifo somhlaza, kunye nezifundo zokujonga ezinxibelelana nokutya okuphezulu kwale mifuno yengcambu kumngcipheko ophantsi weentlobo eziqhelekileyo zomhlaza (,).

Itswele lisebenza kakuhle kwizidlo ezahlukeneyo kwaye linokongezwa ngokulula kwiisaladi, iisuphu, amaqanda aqhekeziweyo, i-casseroles, irayisi okanye izitya zepasta nezinye ezininzi.

Isishwankathelo I-anyanisi iphezulu kwii-antioxidants kwaye inokunceda ukunciphisa iswekile yegazi
amanqanaba kunye nomngcipheko wee-cancer ezithile.

2. Iibhatata ezimnandi

Iitapile eziswiti ziyimifuno edlamkileyo nenencasa enesondlo kakhulu kwaye exineneyo nezibonelelo zezempilo.

Bacebile kwi-fiber, i-vitamin C, i-manganese kunye ne-vitamin A kunye nomthombo olungileyo wama-antioxidants amaninzi-kuquka i-beta-carotene, i-chlorogenic acid kunye ne-anthocyanins (7, 8,).

Uphengululo lwezifundo ezithathu lubonise ukuba ukutya iigram ezi-4 zebhatata emhlophe suku ngalunye kwiiveki ezili-12 kuphuculwe ulawulo lweswekile egazini kubantu abanesifo seswekile ().

Ngenxa yomxholo wabo we-vitamin A, ezinye izifundo zibonisa ukuba le mifuno yengcambu inokuphucula ukusebenza komzimba, ikhusele ekulahlekelweni kombono kunye nenkxaso yempilo yolusu (,,).

Iitapile eziswiti zinokubhaka, zibiliswe, zosiwe okanye zigutyulwe kwaye zizonwabele njengesitya esecaleni esimnandi okanye zongezwe kuyo yonke into ukusuka kwiisendwitshi ukuya kwiisaladi ukuya kwizitya zesidlo sakusasa.

Isishwankathelo Ibhatata emhlophe inokunceda ukuphucula iswekile esegazini kwaye kunjalo
inovitamin A ephezulu, enokugcina umbono kunye nokwenza ngcono ukungakhuseleki kunye nolusu
impilo.

3. Iitheniphu

Iitheniphu ziyingcambu yemifuno enencasa kwaye bezilinywa kangangeenkulungwane.

Banobungqina obunomtsalane bezondlo, kuba ngumthombo omkhulu we-vitamin C, i-fiber, i-manganese kunye ne-potassium (14).

Ukongeza ivithamin C kwindlela otya ngayo kunokunceda ekukhuselekeni komzimba wakho, ngesifundo esinye siqaphele ukuba ukwanela le vithamini kunganceda ukunciphisa iimpawu kunye nokunciphisa ukosuleleka kwezifo zokuphefumla, ezinje ngengqele eqhelekileyo ().

Ukongeza, uphononongo lubonisa ukuba ukutyiwa kwemifuno ebunjiweyo, enje ngetheniphu, kunokunxulunyaniswa nomngcipheko ophantsi wesisu, webele, wecolorectal kunye nomhlaza wemiphunga (,,,).

Iithenipsi zingatshintshelwa phantse kuyo nayiphi na iresiphi endaweni yeetapile. Zama ukwenza i-turnip fries, i-coleslaw, i-stirry-fry okanye isaladi.

Isishwankathelo Iitheniphu ziphezulu ekunyuseni umzimba ukukhuthaza ivithamin C kwaye ziqwalaselwe njenge
Ingcambu kunye nemifuno ebethelelwe emnqamlezweni. Ukuyitya kunokunxulunyaniswa nesezantsi
umngcipheko weentlobo ezithile zomhlaza.

4. Ijinja

Ijinja sisityalo esineentyatyambo ezivela e-China esisondelelene kakhulu nezinye iingcambu zemifuno njenge turmeric.

Igcwele ii-antioxidants, kubandakanya ikhompawundi ethile ebizwa ngokuba yi-gingerol, edibene noluhlu olude lwezibonelelo zezempilo ().

Olunye uphononongo olwenziwe kwabasetyhini abakhulelweyo abali-1,278 bafumanisa ukuba ijinja yayisebenza ekunciphiseni isicaphucaphu kunye nokugula kwasekuseni ().

Inokunciphisa iintlungu kunye nokudumba, kunye nolunye uphando olubonisa ukuba ukukhutshwa kwejinja kunokunceda ukunciphisa iintlungu zokuya exesheni kunye nokunciphisa iimpawu kubantu abane-osteoarthritis (,,).

Ijinja yenza udibaniso olukhulu kwiti, isuphu, ismoothies kunye ne-stew kwaye inokuzisa i-zing zness malunga naso nasiphi na isidlo.

Isishwankathelo Ijinja ityebile kwii-antioxidants kwaye inokunceda ukunciphisa isicaphucaphu kunye
ukunciphisa iintlungu kunye nokudumba.

5. Beet

Beet yenye yezona mifuno zengcambu zinesondlo zifumanekayo, zipakisha inani elifanelekileyo lefayibha, ifolthi kunye nemanganese kwindawo nganye yokukhonza (25).

Zikwindawo ephezulu yee-nitrate, ezizizo izixube zezityalo ezinokukunceda ukunciphisa imithambo yegazi, enokuthi yehlise uxinzelelo lwegazi kunye nokuphucula impilo yentliziyo ().

Izifundo zikwabonisa ukuba ukutya ii-beet kunokuphucula ukusebenza komthambo kunye nokunyusa ukuhamba kwegazi kwingqondo yakho (,,).

Ukongeza, izifundo zezilwanyana zifumanise ukuba isicatshulwa se-beetroot sinokuba neempawu ze-anticancer kwaye sinokunciphisa ukukhula kunye nokusasazeka kweeseli zomhlaza (,).

Ukuthatha izibonelelo zezempilo ezikhethekileyo zeebhit, zama ukosa iijusi, ijusi, ukucoca, ukubilisa okanye ukutshisa le mifuno imnandi.

Isishwankathelo Iibhontshisi zingumthombo olungileyo we nitrate kwaye zinokuphucula umthambo
ukusebenza, ukwandisa ukuhamba kwegazi kunye nokunciphisa ukukhula kweeseli zomhlaza-
Ngokwezifundo zabantu nezilwanyana.

6.Igalikhi

Iigalikhi yingcambu yemifuno eyeye Allium luhlobo kwaye luhambelana kakhulu namatswele, iilike, iichives kunye ne shallots.

Umsebenzi ngamnye wegalikhi uqhayisa isixa esifanelekileyo sezinto ezibalulekileyo, kubandakanya imanganese, ivithamin B6 kunye novithamini C (32).

Ngapha koko, yaziwa kakuhle ngamayeza ayo, ubukhulu becala ayanyaniswa ne-allicin, ekhutshwa xa ii-clove zegalikhi zityunyuziwe, zihlafunwa okanye zinqunyiwe ().

Izifundo ziye zafumanisa ukuba igalikhi inokukhuthaza impilo yentliziyo ngokunciphisa uxinzelelo lwegazi kunye namanqanaba e-cholesterol iyonke kunye ne-triglycerides (,,).

Inokunyusa nokusebenza komzimba, njengoko uphando lubonisa ukuba lunokwehlisa ubungqongqo beempawu kwaye luncede ukuthintela izifo, ezinje ngengqele eqhelekileyo (,).

Eyona nto ibaluleke kakhulu, igalikhi ixhaphake kakhulu kwaye inokusetyenziselwa ukwandisa incasa yesuphu yakho oyithandayo, iisosi, izitya ezisecaleni kunye nezifundo eziphambili.

Isishwankathelo Iigalikhi zineempawu ezinamandla zonyango ngenxa yekhompawundi
allicin. Inokukunceda ukuphucula ukungakhuseleki, ukunciphisa uxinzelelo lwegazi kunye nokuhla
amanqanaba e-cholesterol kunye ne-triglyceride.

7. Iiradishi

I-Radishes inokuba ncinane, kodwa bayakwazi ukupakisha i-punch xa kuziwa kwisondlo.

Ziphantsi kwee-carbs kunye neekhalori kodwa zinenani elifanelekileyo lefiber kunye nevithamin C (39).

I-Radishes ikwanazo neepropathi zokubulala ukungunda kwaye isebenze ngokuchasene neendidi zefungus kwi-tube-test nakwizifundo zezilwanyana (,).

Ayisiyiyo loo nto kuphela, kodwa uphando olunye lweempuku lwafumanisa ukuba amagqabi esityalo esiradish anokukhusela izilonda zesisu ().

I-Radishes ikulungele ukuzisa i-crunch kwizidlo zakho okanye ukutya okulula. Zama ukongeza izilayi kwiislaw, iisendwitshi, iisaladi okanye iitacos ukunika isidlo sakho uhlaziyo olusisondlo nolumnandi.

Isishwankathelo Iiradishes ziqulathe isixa esifanelekileyo sefayibha kunye nevithamin C. Banako
ikwanazo neempawu zokubola kwaye inokuzikhusela kwizilonda zesisu,
Ngokwezifundo zesilwanyana kunye netyhubhu yovavanyo.

8. Ifeni

Eyaziwa ngokuba yi-licorice-like flavour, i-fennel yintlobo yezityalo eziqhakaza ngokusondeleyo ezinxulumene neminqathe.

Ukongeza ekuboneleleni ngeekhalori ezimbalwa xa kusetyenzwa, iipakethi zepennel fiber, ivithamin C, potassium kunye nemanganese (43).

Iqulethe i-anethole, enika i-fennel incasa yayo eyahlukileyo, ivumba kunye noluhlu oluninzi lwezibonelelo zezempilo.

Olunye uphononongo lweempuku lubonise ukuba i-anethole ikwazile ukuguqula ezinye ze-enzymes ezichaphazelekayo kwimetabolism yee-carbs ukunceda ukunciphisa amanqanaba eswekile yegazi ().

Ngaphezulu, uvavanyo lweetyhubhu zovavanyo lubone ukuba i-anethole inepropathi ye-antimicrobial kwaye inokuthintela ukukhula kweentsholongwane (,).

I-Fennel ingonwatyiswa intsha, eyosiweyo okanye egutyiweyo, kunye nokudityaniswa kwisaladi, iisuphu, iisosi kunye neepasta.

Isishwankathelo I-Fennel iqulethe i-anethole edibeneyo, ebonakalisiweyo kuyo
ukunciphisa iswekile yegazi kunye nokuvimba ukukhula kweentsholongwane kwityhubhu yovavanyo nakwizilwanyana
izifundo.

9. Iikherothi

Njengomnye wemifuno eyaziwayo kakhulu, iminqathe ikwanyusa iitshathi njengenye yezona zisondlo.

Banamavithamini A kunye no-K, kunye ne-beta-carotene ebalulekileyo ye-antioxidant (47,).

Ukutya iminqathe kudityaniswe nokuphucula imeko ye-antioxidant kunye namanqanaba asezantsi e-cholesterol ebantwini nasezilwanyaneni (,).

Olunye uphando lubonisa ukuba ukutya okuphezulu kwe-carotenoids, njenge-beta-carotene, kunokunxulunyaniswa nomngcipheko ophantsi weentlobo ezithile zomhlaza, kubandakanya ibele, iprostate kunye nomhlaza wesisu (,,).

Ngaphezu koko, ukutya i-carotenoids kunokukhusela ngokuchasene nobudala be-macular degeneration (AMD), unobangela ophambili wokuphulukana nombono (,).

Iinqathi zenza i-snack enkulu xa idliwe eluhlaza okanye ifakwe kwi-hummus, kodwa iyakwazi ukupheka kwaye isetyenziswe kwi-fries, i-stews okanye izitya zecala.

Isishwankathelo Iminqathe iphezulu kwi-beta-carotene, enokuthi ibotshelelwe emazantsi
umngcipheko weengxaki zombono kunye neentlobo ezithile zomhlaza. Ukutya iminqathe nako
idityaniswe namanqanaba asezantsi e-cholesterol kunye nenqanaba lokuphucula i-antioxidant.

10. I-Celeriac

Ikwabizwa ngokuba yingcambu yeselery, i-celeriac yimifuno eguquguqukayo kwaye inencasa ekulula ukuyipheka kwaye uyonwabele.

Inedosi evithamini C kunye ne-phosphorus kwaye ikwangumthombo ogqwesileyo wevithamini K, ucofa kwi-80% yexabiso eliphakanyisiweyo leentsuku zonke kwikomityi enye (156-gram) ekhonza (56).

UVitamin K sisondlo esibalulekileyo, esifunekayo ekunqandeni igazi ().

Iyafuneka kwakhona ekusebenzeni kwe-osteocalcin, ihormone yeprotheni engundoqo kwimpilo yakho yethambo ().

I-Celeriac inencasa ye-nutty kunye nokuthungwa okuxineneyo okusebenza kakuhle kwiisaladi. Ingabiliswa, igalelwe, ibhakwe okanye icocwe kwaye isetyenziswe endaweni yeetapile phantse kuyo nayiphi na iresiphi.

Isishwankathelo I-Celeriac sisityalo esityebileyo esinengcambu yemifuno ephezulu
ivithamini K, ivithamini eyimfuneko ekunqandeni igazi kunye nempilo yethambo.

11. Isiphithiphithi

I-Turmeric luhlobo lweengcambu zemifuno lusapho olunye lwesityalo njengejinja kunye nekhadiyamam.

Iirhizomes, okanye ingcambu yesityalo zihlala zingumgubo, esetyenziselwa ukongeza umbala, incasa kunye nezibonelelo zempilo kwiitya ezininzi.

I-Turmeric iqulethe ikhompawundi ebizwa ngokuba yi-curcumin, ebonakalisiweyo ukuthintela ukwakheka kwegazi, amanqanaba asezantsi e-cholesterol kunye nokunciphisa amanqaku okumakisha kuzo zombini ityhubhu yovavanyo kunye nezifundo zezilwanyana (,,).

Uphando ebantwini lukwacebisa ukuba i-curcumin inokunciphisa iintlungu ngokudibeneyo, ukuzinzisa amanqanaba eswekile yegazi kunye nokunciphisa iimpawu zoxinzelelo (,,).

I-Turmeric ifumaneka ngokubanzi njenge-spice kwaye inokongezwa kwiindlela zokupheka ezinencasa kunye neziswiti, kunye neziselo, njengobisi lwegolide lwe-turmeric.

Ukuvuna izibonelelo zayo, qiniseka ukuba ubhangqa i-turmeric kunye nepepile emnyama, njengoko le yokugqibela inekhompawundi enokuthi inyuse kakhulu ukufunxwa kwe-curcumin emathunjini akho ().

Isishwankathelo I-Turmeric iqulethe i-curcumin, ikhompawundi edibeneyo
Uluhlu olude lwezibonelelo, kubandakanya ukuphuculwa kwentlungu edibeneyo, amanqanaba eswekile yegazi
kunye neempawu zoxinzelelo.

12. Iitapile

Iitapile zixhaphake ngendlela emangalisayo kwaye ziyafumaneka ngokubanzi, ukuya kuthi ga kwi-2,000 yeentlobo ezahlukeneyo ezilinywayo ngoku kumazwe ayi-160 kwihlabathi liphela (,).

Banesondlo kakhulu, bepakisha isuntswana lefayibha, ivithamin C, ivithamin B6, ipotassium kunye nemanganese (68).

Iitapile ebeziphekiwe kwaye zipholile zikwindawo ephezulu yesitatshi esinganyangekiyo, uhlobo lwesitatshi esigqitha ngokungagungqi kwindlela yakho yokwetyisa kwaye sikuncede ukondle amathumbu wakho aluncedo (,).

Ukungathethi, iitapile ezibilisiweyo kukutya okugcwalisa ngokumangalisayo, kukugcina uzive ugcwele ixesha elide, okunokukhuthaza ukunciphisa umzimba (,).

Cima iitapile eziqhotsiweyo okanye iimveliso zeetapile ezicwangcisiweyo, ezihlala zinamafutha amaninzi, ityuwa kunye neekhalori kodwa ziswele isondlo. Endaweni yoko, khetha iitapile ezibhakiweyo, ezibilisiweyo okanye ezijijiweyo ukuze ufumane ezona zisondlo.

Isishwankathelo Iitapile zipakisha izakha mzimba ezininzi kwaye ziphezulu kwisitatshi esinganyangekiyo.
Bazalisa kakhulu, ezinokukhuthaza ukunciphisa umzimba.

13. IRutabaga

I-Rutabagas ziingcambu zemifuno yosapho lwemostade kwaye zihlala zilinyelwa amagqabi kunye neengcambu ezityiwayo.

Umsebenzi ngamnye we-rutabagas ubonelela nge-vitamin C eninzi, i-potassium kunye ne-manganese kunye ne-antioxidants yokulwa nezifo (73,).

I-Rutabagas ikwangumthombo olungileyo wefayibha, enokunceda ekuxhaseni impilo yakho yokwetyisa kunye noxinzelelo lwegazi olusezantsi kunye namanqanaba e-cholesterol ().

Banikezela nge-glucosinolates, iikhompawundi eziqulathe isulphur ezifumaneka rhoqo kwimifuno ye-cruciferous enokunceda ekukhuseleni ukukhula komhlaza kunye nokukhula kunye nokuthintela uxinzelelo lwe-oxidative (,).

IRutabaga inokucocwa, ibhakwe okanye yosiwe kwaye iyonwatyelwa kwiisuphu, iisaladi, iiodle kunye nakwiidessert.

Isishwankathelo I-Rutabagas iphezulu kwi-fiber kunye nee-glucosinolates, ezinokunceda
Khusela kumhlaza kwaye uthintele uxinzelelo lwe-oxidative.

Umgca osezantsi

Uninzi lweengcambu zemifuno enesondlo kunye nenencasa ikhona - nganye ineseti eyahlukileyo yezibonelelo zezempilo.

Ukusuka ekunciphiseni uxinzelelo lwe-oxidative ukuthintela isifo esinganyangekiyo, ukongeza ukukhonza okanye ezimbini zemifuno yengcambu kwisidlo sakho semihla ngemihla kunokuba luncedo olukhulu.

Ukufumana iziphumo ezilungileyo, hlanganisa le mifuno ingcambu yemifuno kunye nezinye izithako ezinobutyebi ukunceda ukwandisa ukutya kwakho kunye nempilo yakho.

Ukulungiselela isidlo: Isidlo sakusasa semihla ngemihla kunye nePatato eHash