Ngabe ufuna ukugcwalisa ukudla kwakho ngama-superfoods? Uma impendulo inguyebo, uze endaweni efanele, ngoba lapha sikulethela ukudla okuningi okutholile leso sihloko ngenxa yokwakheka kwaso.
Bayanda abantu abakhathazekile ngokuthola inani lezincomo lansuku zonke elinconywayo, futhi ama-superfoods angasiza kakhulu kokubili ukuqinisekisa umthamo omuhle wezakhi zomzimba nokudla ukudla okunempilo.
Yini i-superfoods ye?
Ake siqale ekuqaleni: kungani kufanele uthathe ama-superfoods? Iziphi izinzuzo ezimele impilo? Njengoba zikusiza ukuthi uthole izakhamzimba ezingaphezulu futhi ngobuningi obukhulu, kanye nokunciphisa ukutholakala kokudla okucutshunguliwe (nazo zonke izinkinga zako), ama-superfoods angavikela umzimba wakho.
Ucebile ngomsoco, lokhu kudla kusiza ukuvikela izifo eziningi, kubandakanya umdlavuza, i-cholesterol nesifo senhliziyo. Angenza nobuchopho bakho busebenze kangcono, kuqinise inkumbulo yakho kanye neyakho ukuhlushwa nokwenza isiqiniseko sokuthi imizwa yakho ayinciphi. Yebo, umthelela wokudla empilweni ubaluleke kangako, futhi amathuba ezifo eziningi zomuntu angakhuphuka kakhulu noma anciphise ngokuya ngokwakhiwa kokudla kwabo.
Futhi into enhle kunazo zonke ukuthi kufanele uye esitolo esikhulu esiseduze kuphela ukuthola okuningi ngangokunokwenzeka. Yini enye, Njengoba kungukudla kwemvelo, zonke lezi zinzuzo ziza ngaphandle kwemiphumela emibi ecashe kwifomula yazo..
Ama-Superfoods wokudla kwakho
Ingabe kukhona ama-superfoods ekudleni kwami? Kunezinqwaba zazo, yingakho kungenzeka ukuthi usuvele udla okunye ukudla okuphezulu, ikakhulukazi uma udla ukudla okunempilo nokuhlukahlukene. Ngaphandle kwalokho, ukwenza ubukhona bamajikijolo, imifino eluhlaza okotshani obuluhlaza, okusanhlamvu kanye nemidumba ekudleni kwakho kuyisiqalo esihle.
Kepha ake sicacise kakhudlwana: yikuphi ukudla okufanele kubhekwe njengokudla okuphezulu? Akungabazeki ukuthi ukudla kuthanda ama-blueberries, i-broccoli, i-oats, isipinashi, ama-walnuts, u-olive oil, ushokoledi omnyama, u-garlic, i-turmeric, i-avocado, noma itiye eliluhlaza lihlangabezana nazo zonke izidingo zokuba yi-superfoods. Kepha yini eyenza izakhiwo zalokhu kudla zithathwa njengezinamandla kakhulu kunalokho okunye?
Ama-Blueberries
Ama-blueberries ama-antioxidants nama-anti-inflammatory, angasiza ekunciphiseni ubungozi bokuhlaselwa yizifo eziningi. Ngesikhathi sokuzisebenzisa, cishe isigamu senkomishi nsuku zonke sanele. Khumbula ukuthi hhayi ngokuthatha okuningi, izinzuzo zakho zizophawuleka kakhulu. Uma ungakwazi ukuthola ama-blueberries amasha endaweni yakho, yiya engxenyeni efriziwe. Ama-blueberries afriziwe afana nokusha. Amanye amajikijolo nawo kufanelekile ukucatshangelwa, njengama-raspberries, ama-strawberry nama-gooseberries.
Tea
Ukuphuza itiye kwandisa amandla e-antioxidant omzimba. Izinhlobonhlobo zetiye ezifakazelwe kakhulu ziluhlaza okotshani, ucwaningo olunikeza ngazo izinzuzo ezimangazayo. Ukusetshenziswa njalo kwalesi siphuzo kuxhunyaniswe nokwehliswa kwamazinga e-cholesterol futhi kungasiza nokunciphisa ukukhula kwamangqamuzana omdlavuza. Uma ukhetha itiye elimnyama, uzokwazi ukufinyelela kuma-antioxidants amaningi (kuthathwa njengokufana netiye eluhlaza).
Kale
Amavithamini, amaminerali, i-fiber kanye ne-carotenoids. Lokho kungubufakazi be-kale nazo zonke ezinye imifino eluhlaza enamaqabunga aluhlaza njengesipinashi. Umphumela? Ubungozi obuncane bezifo ezingamahlalakhona.
I-chocolate emnyama
Ukuthatha ucezu woshokholethi omnyama nsuku zonke sekungomunye wemikhuba enempilo emfashinini. Imfihlo yokuphumelela kwayo ama-antioxidants ayihlinzeka emzimbeni. Khumbula ukuthi ukuze ilebula lisizakale kufanele lisho lokho okuqukethwe ukhokho ngamaphesenti angama-60 noma ngaphezulu. Isizathu ukuthi uma kumnyama, ushukela omncane awuqukethe.
I-Kefir
I-Kefir ixhunyaniswe nezinzuzo eziningi zezempilo, ngokuqala nge- ukusebenza kangcono kohlelo lokugaya ukudla. Kunganciphisa ne-cholesterol nomfutho wegazi. Kuzoba lula ukuthi uyithole esitolo, kufanele nje uqiniseke ukuthi uyazifunda izithako ukuze zingafaki ushukela omningi.
Konke ukudla okune-omega 3
Ukudla okunamafutha amaningi omega 3 anempilo kuhle enhliziyweni nasekunciphiseni i-cholesterol. Futhi, zingasiza futhi ukulwa nezinye izinkinga zempilo, kufaka phakathi i-Alzheimer's kanye nokudangala. Ungayithola ngezinhlanzi ezifana ne-salmon, sardines noma i-mackerel, kanye nama-flaxseed nama-walnuts.
Izwi lokugcina
Noma ama-superfoods ethakazelisa, ungakhohlwa ukuthi akudingeki ukuthi udle ukudla okuthile ukuze ufinyelele futhi ugcine izinhloso zesisindo, ulwe nezifo futhi, ngenxa yalokho, uphile isikhathi eside. Futhi yindlela ochwepheshe bokudla abakukhumbuza ngayo.
Ngaphandle kwama-superfoods, ungathuthukisa umnikelo wokudla okunempilo ekudleni kwakho ngokwandisa ubukhona bezithelo, imifino, amantongomane, imidumba namafutha omega 3 anempilo kuwo. Lelisu lizokuvumela ukuthi ufinyelele ithani lezakhamzimba ezibalulekile ezizosebenza ngokubambisana ukugcina umzimba wakho unamandla futhi unempilo.