Imifuno eyi-7 etyheli ineziBonelelo zezeMpilo

Umxholo

• Umbona
• I-squash
• Iipilisi ezityheli
• Iitapile ezimthubi
• Beet zegolide
• Ithanga
• Iimbotyi ezimthubi
• Yise kude

Ushwankathelo

Ubudala obudala ukuba kufuneka utye imifuno yakho buyinyani, kodwa ungayihoyi eminye imibala xa ulungiselela oko kuhamba kwisitya sakho sangokuhlwa. Kuyavela ukuba imifuno engena ngombala otyheli ipakishwe ngama-antioxidants, iivithamini kunye nezinye izinto ezonyusa impilo.

Nazi iindidi ezisixhenxe ezimthubi ekufuneka uzidibanise kwizidlo zakho ukuze ufumane umvuzo wakho wezempilo.

Umbona

Ifoto eposwe nguGinny Genaille (@ gin.genaille) kwi

Esi sityalo sinemibala eqaqambileyo sisisityebi kumazwe amaninzi kwihlabathi liphela. Ityebile kwiivithamini A, B no-E, kunye neeminerali ezininzi. Iinkozo ezityheli ziphezulu kwifayibha, enceda umzimba ukuba uphelise naziphi na iingxaki zokugaya okanye ukugula kubandakanya ukuqunjelwa, hemorrhoids, kunye nomhlaza wecolorectal.

Amaso amancinci amthubi wombona onke afakwe kwi-cob ane-phytochemicals. Ezi zinokumisa ii-carcinogens ekungeneni kwiiseli, kwaye ii-phytochemicals zinokunceda iiseli ukuba zimise kwaye zisuse naluphi na utshintsho olufana nomhlaza.

Yigcine ilula xa ulungiselela umbona kwaye wonwabele ubumnandi bombona kwisikhwebu. Ngezithako ezimbalwa, unokwenza umlomo wokunkcenkceshela umlomo kunye nesondlo saso nasiphi na isidlo.

I-squash

Ifoto eposwe nguGardenZeus (@gardenzeus) kwi

Ikwabizwa ngokuba sisikwashi sasehlotyeni, iintlobo ezityheli zesikwashi zibonelela ngezibonelelo ezininzi zempilo. Imifuno iphezulu kwiivithamini A, B6, kunye no-C, folate, magnesium, fiber, riboflavin, phosphorus, kunye ne potassium. Leyo veggie epakishwe ngamandla yesondlo.

Isikwashi esimthubi sikwatyebile kwimanganizi. Le minerali inceda ukukhulisa amandla ethambo kwaye inceda amandla omzimba wokuqhubekeka amafutha kunye neecarbohydrate.

Yenza umbala kunye nokuthungwa kwale veggie e-hued eqaqambileyo ngokungayibeki kancinci ukuyila squash etyheli kunye ne-basil.

Iipilisi ezityheli

Ifoto eposwe yiKensington Market (@kensington_bia) kwi

Ngokobuchwephesha abayi veggie; ipepile etyheli sisiqhamo. Kodwa sizitya ngokungathi ziyimifuno, ke masihambe ngayo. Ngokuyintloko yenziwe ngamanzi, imifuno enemibala engcangcazelayo ihambisa amanzi ngexabiso elincinci leecarbohydrate, iiprotein kunye namafutha.

Iipilisi zentsimbi zingumthombo omkhulu wezakhamzimba, ifayibha, kunye nee-antioxidants. Ikwabonelela ngefolate. Le yinto exhasa imisebenzi yeeseli ebomvu. I-Vitamin K ikwafumaneka kwipelepele etyheli, nto leyo ibalulekileyo kumandla omzimba okuvala igazi. Iipelepele zeBell zityebile ku-vitamin C, odlala indima ekusebenzeni kwamajoni omzimba, amandla, impilo yesikhumba, ukukhusela izifo kunye nokuphilisa amanxeba.

Ukulungiselela isidlo esimnandi ngeentsimbi zepepile etyheli, zama ukuzihambisa ngolwandle. Ngeengcebiso ngegalikhi, ilamuni, kunye ne-oregano kwaye zixutywe neoyile yeoyile yomnquma, ezi pepper ziluncedo olukhulu kuso nasiphi na isitya sesibheno okanye isandwich.

Iitapile ezimthubi

Ifoto eposwe nguSusanGainen (@susangainen) kwi

Iitapile azikho nje ukutya okuthuthuzelayo, zikulungele ngokwenene kuwe. Isitshixo kukungazihlanganisi ngebhotolo, ukhilimu omuncu, okanye isiduli setshizi.

Enye yezona zinto zibalaseleyo ngeetapile, yindlela yokuzaliswa ngaphandle kokubala okuphezulu kweekhalori. Ngaphezulu, zizele izondlo ezibandakanya i-niacin, i-pantothenic acid, iivithamini C kunye ne-B6, i-manganese, ne-phosphorus. I-Phosphorus ibalulekile emzimbeni. Kuyafuneka ukugcina ukwakheka kweembumba zeseli. Ayisiyiyo loo nto kuphela, ikwafuneka kwimveliso yamandla kunye ne-bone mineralization.

Nciphisa ioyile kunye namafutha owongeza kwiitapile ukuze ufumane isibonelelo sesondlo ngokutya. Ungakwenza oku ngokubilisa iitapile, uzitshabalalise, kwaye ungeze isinongo esithile sobuqili ukuze wenze i-crispy ngaphandle, ithenda ngaphakathi kwiitapile ezaphukileyo.

Beet zegolide

Ifoto eposwe nguKaren Pavone (@farministasfeast) kwi

Le mifuno yengcambu enemibala etyheli imnandi kunezalamane zayo ezibomvu, kodwa zisondlo kakhulu. Ii-beet zegolide zisempilweni ngentliziyo, kwaye zikwanceda izintso zisuse i-toxins, i-cholesterol esezantsi kunye noxinzelelo lwegazi, kwaye inyange nokudinwa.

Njengazo zonke iziqhamo ezinemibala etyheli kunye nemifuno, ii-beet zegolide zizele yi-beta-carotene.Kanye emzimbeni, i-beta-carotene iguqulwa yenziwa nguvithamini A. Vitamin A sisondlo esibalulekileyo esikhusela iiseli zomzimba ekonakaleni.

Yosiwe kwimfezeko kwaye yaphoswa ngezinto ezintsha, i-lemon-herb eyosiweyo i-beet ibhiyozela ubumnandi bendalo bale ngcambu yemifuno.

Ithanga

Ifoto eposwe ngu-Elise Huguette (@elisehuguette) kwi

Ikomityi enye yethanga eliphekiweyo inepesenti ezingaphezulu kwama-200 eepesenti yevithamini A. yemihla ngemihla evithamini A ilungele umzimba womntu, njengoko inceda ukugcina umbono ubukhali. Ikwayiloo ndebe inenye ithanga ikwaqulathe ivithamin C eninzi-malunga ne-11 yeemiligram- eyonyusa amajoni akho omzimba, iwine kwimikhuhlane, phakathi kwezinye izibonelelo zempilo.

Awunakho ukubetha ipayi yamathanga emveli, ngakumbi ekwindla. Jabulela i-crumbly pastry crust kunye ne-pumpkin kunye ne-spice filling.

Iimbotyi ezimthubi

Ifoto eposwe ngu-Alicia Heil (@thebountifulbroad) kwi

Le mifuno iqulethe lonke iqela lokulwa umhlaza, ezenzeka ngokwendalo iikhemikhali zezityalo, kubandakanya isoflavones. Zinee-phytosterol, ezithintela ukufunxwa kwe-cholesterol okubangela ukunciphisa amanqanaba e-cholesterol egazini. Iimbotyi zikwanxulunyaniswa nomngcipheko wokunciphisa umhlaza.

Gcina ubutsha, ubuhlanti kunye nombala weembotyi ezimthubi ngeluvo lweviniga kwisaladi eluhlaza kunye nephuzi yeembotyi.

Yise kude

Oluhlaza luhle xa kuziwa kwimifuno, kodwa ungashiyi eminye imibala yomnyama xa kufikwa kwisidlo sangaphambili. Imifuno eqaqambileyo, etshiswe lilanga inexabiso elibalulekileyo lesondlo kunye nezibonelelo ezilinde ukuvulwa kwaye zonwatyelwe ziincasa zakho zomzimba kunye nomzimba.