Ngaba uyafuna ukuzalisa ukutya kwakho ngeefoodfoods? Ukuba impendulo nguewe, uze endaweni elungileyo, kuba apha sikuphathela ukutya okuninzi okufumene eso sihloko ngenxa yobume bazo.
Ngakumbi nangakumbi abantu banenkxalabo malunga nokufumana inani elinconywayo lemihla ngemihla lezondlo, kunye Ukutya okuphezulu kunokuba luncedo olukhulu kokubini ekuqinisekiseni idosi elungileyo yezondlo kunye nokutya ukutya okusempilweni.
Zenzelwa ntoni ii-superfoods?
Masiqale ekuqaleni: kutheni le nto kufuneka utye ukutya okuphezulu? Zeziphi izibonelelo ezimele impilo? Kuba zikunceda ukuba ufumane izakhamzimba ngakumbi nangakumbi ngobuninzi, kunye nokunciphisa ubukho bokutya okucutshungulwayo (nazo zonke iingxaki zako), Ukutya okuphezulu kunokukhusela umzimba wakho.
Ucebile kwizondlo, oku kutya kunceda ukuthintela izifo ezininzi, kubandakanya umhlaza, icholesterol, nesifo sentliziyo. Banokwenza ukuba ingqondo yakho isebenze ngcono, yomeleza inkumbulo yakho kunye neyakho ingqalelo kwaye uqiniseke ukuba imeko yakho ayinciphi. Ewe, iimpembelelo zokutya kwezempilo zibalulekile, kwaye amathuba ezifo ezininzi anokunyuswa kakhulu okanye anciphiswe ngokuxhomekeke kubume bokutya kwabo.
Kwaye eyona nto intle kukuba kuya kufuneka uye kwivenkile ekufuphi ukuze ufumane uninzi njengoko ufuna. Yintoni egqithisile, Kuba kukutya kwendalo, zonke ezi zibonelelo ziza ngaphandle kweziphumo ebezingalindelekanga kwifomula yazo..
Ukutya okuphezulu kokutya kwakho
Ngaba zikhona superfoods kwisidlo sam? Zininzi zazo, yiyo loo nto kusenokwenzeka ukuba sele usitya ezinye ukutya okuphezulu, ngakumbi ukuba utya ukutya okusempilweni okwahlukeneyo. Ngaphandle koko, ukuphucula ubukho bamajikijolo, imifuno eluhlaza eluhlaza, amagqabi kunye nemidumba ekutyeni kwakho sisiqalo esihle.
Kodwa masikhethe ngakumbi: kukutya kukuthini ekufuneka kuthathelwe ingqalelo njengokutya okuphezulu? Akukho mathandabuzo ukuba ukutya kufana Iiblueberries, i-broccoli, i-oats, isipinatshi, i-walnuts, ioyile ye-olive, itshokholethi emnyama, igalikhi, iturmeric, iavokhado, okanye iti eluhlaza zihlangabezana nazo zonke iimfuno zokuba kukutya okuphezulu.. Kodwa yintoni eyenza iipropathi zoku kutya zithathwa njengezinamandla ngakumbi kunako konke okunye?
I-Blueberries
Iiblueberries zii-antioxidants kunye ne-anti-inflammatory, ezinokukunceda ukunciphisa umngcipheko wokuba nezifo ezininzi. Ngexesha lokuzisebenzisa, malunga nesiqingatha sendebe yonke imihla yanele. Khumbula ukuba ayizukuthatha ngaphezulu, izibonelelo zakho ziya kuphawuleka ngakumbi. Ukuba awukwazi ukufumana iiblueberries ezintsha kwindawo yakho, yiya kwicandelo elinqabileyo. Iiblueberries ezifriziweyo zilungile njengezintsha. Amanye amajikijolo kufanelekile ukuba athathelwe ingqalelo, njengamaqunube, amaqunube kunye ne gooseberries.
Ewe kunjalo
Ukusela iti kwandisa amandla e-antioxidant omzimba. Ezona ndidi zingqiniweyo zeti ziluhlaza, apho uphando lubonisa izibonelelo ezimangalisayo. Ukusetyenziswa rhoqo kwesi siselo kunxulunyaniswe nokwehliswa kwamanqanaba e-cholesterol kwaye kunokunceda ukucothisa ukukhula kweeseli zomhlaza. Ukuba ukhetha iti emnyama, uya kuba nakho ukufikelela nakwii-antioxidants ezininzi (kuthathwa ngokuba kufana neti eluhlaza).
Kale
Iivithamini, iiminerali, ifayibha kunye neecarotenoids. Zizo ezo iziqinisekiso ze-kale kunye nayo yonke imifuno eluhlaza enamagqabi amnyama, njengespinatshi. Isiphumo? Umngcipheko omncinci wezifo ezingapheliyo.
Ishokoleta emnyama
Ukuba neqhekeza yetshokholethi emnyama yonke imihla kuye kwaba yenye yemikhwa esempilweni kwifashoni. Imfihlo yempumelelo yayo zii-antioxidants ezibonelela emzimbeni. Khumbula ukuba ukuze ileyibhile ibe luncedo kufuneka ichaze loo nto Umxholo wecocoa ngama-60 eepesenti okanye ngaphezulu. Isizathu kukuba kumnyama, iswekile encinci iqulethe.
Kefir
I-Kefir idityaniswe nezibonelelo ezininzi zempilo, ukuqala nge ukusebenza ngcono kwenkqubo yokwetyisa. Kuya kunciphisa i-cholesterol kunye noxinzelelo lwegazi. Kuya kuba lula kuwe ukuyifumana kwivenkile enkulu, kufuneka uqiniseke ukuba uyazifunda izithako ukuze zingabandakanyi iswekile eninzi.
Konke ukutya okune-omega 3
Ukutya okuphezulu kwi-omega 3 fats kulungile kwintliziyo kunye nokwehlisa i-cholesterol. Kwaye banokunceda ekulweni ezinye iingxaki zempilo, kubandakanya i-Alzheimer's kunye noxinzelelo. Ungayifumana ngeentlanzi ezinje nge salmon, isardines okanye i-mackerel, kunye neflakisi kunye ne-walnuts.
Igama lokugqibela
Nangona ii-superfoods zinomdla, musa ukulibala ukuba akukho mfuneko yokutya ukutya okuthile ukufikelela kunye nokugcina iinjongo zobunzima, ukulwa nezifo kwaye, ngenxa yoko, uphile ixesha elide. Yiyo ke le ndlela zikukhumbuza ngayo iingcali.
Ngaphandle kokutya okuphezulu, ungaliphucula igalelo lesondlo ekutyeni kwakho ngokwandisa ubukho beziqhamo, imifuno, amandongomane, iimbotyi kunye namafutha omega 3 asempilweni kuwo. Esi sicwangciso siya kukuvumela ukuba ufikelele kwitoni yezondlo eziyakusebenza kunye ukugcina umzimba wakho womelele kwaye usempilweni.