Kufuneka Ihlanjwe okanye Ityiwe Njani Imifuno Neziqhamo?

Ngaba utya iziqhamo nemifuno ngokuxobula?

Ngaba iziqhamo nemifuno yakho ixotyulwe okanye ixotyulwe? ukusetyenziswa ngumba impikiswano.

Ukutya ngokuxobula, ngokuqhelekileyo isibulali-zinambuzane Kukhethwa ukunciphisa iintsalela zamachiza ezifana Nangona kunjalo, ukususa ixolo kukhokelela ekususweni kwenye yeendawo ezityebileyo zesityalo.

Izikhumba zeziqhamo kunye nemifuno zinesondlo

Amaxolo agcwele izondlo eziluncedo. Ubungakanani bezondlo eziziquletheyo ziyahluka ngokuxhomekeke kuhlobo lweziqhamo okanye imifuno. Nangona kunjalo, ezo zingaxutywanga ziqulethe ixabiso eliphezulu leevithamini, iiminerali kunye nezinye iikhompawundi zezityalo ezinenzuzo xa kuthelekiswa nokulingana kwazo.

I-crusty ekrwada apileIqulethe i-332% ye-vitamin K, i-142% ye-vitamin A ngaphezulu, i-115% ye-vitamin C, i-20% ye-calcium kunye ne-19% ye-potassium eninzi.

Ngokufanayo, iitapile ebilisiweyo enesikhumba inokuba ne-175% yevithamin C ngaphezulu, i-115% ye-potassium engaphezulu, i-111% ye-folate, kunye ne-110% ye-magnesium kunye ne-phosphorus ngaphezu kwe-peelled.

Izikhumba zeziqhamo kunye nemifunoiqulethe inani eliphezulu kakhulu lefiber kunye ne-antioxidants. Umzekelo, ukuya kuthi ga kwi-31% yexabiso lefiber iyonke kwimifuno ifumaneka kwi-peel yayo. Ngaphezu koko, amanqanaba e-antioxidant Isiqhamo sexoloInokuba ngama-328 amaxesha aphezulu kunenyama.

Ngoko ke, ukutya iziqhamo kunye nemifuno ngaphandle kokuxobulakwandisa ukutya.

Ukutya okuneqokobhe lazo kukugcina uhluthi ixesha elide 

Izikhumba zeziqhamo kunye nemifuno Inciphisa indlala kwaye ikuncede uzive uhluthi ixesha elide.

Oku kubangelwa ubukhulu becala kumxholo wefiber ephezulu. Ngelixa inani elichanekileyo lefayibha liyahluka, iziqhamo ezitsha kunye nemifuno zinokuqulatha ukuya kuthi ga kwisithathu esinye sefiber ngaphambi kokuba zihlutywe.

Izifundo ezininzi zibonisa ukuba ifayibha ikwenza uzive ugcwele ixesha elide. Ifayibha ibonelela ngeemvakalelo ezinde zokuhlutha ngokolula isisu, ukucotha ixesha lokukhupha okanye ukuchaphazela umlinganiselo wokukhutshwa kwehomoni zesatiety emzimbeni.

Uphononongo lubonisa ukuba uhlobo lwefiber eyaziwa ngokuba yi-viscous fiber efumaneka kwiziqhamo kunye nemifuno iyasebenza ekunciphiseni umdla wokutya.

Ifayibha ikwasetyenziswa njengokutya kweebhaktheriya ezihlala emathunjini. Xa ezi bhaktheriya zitya ifayibha ikhonkco elifutshane elinamafutha acid ukuvelisa kunye nokwandisa imvakalelo yokuhlutha.

Uphononongo lwe-38 yezifundo ze-32 zichaze ukuba abathathi-nxaxheba bafumana ukunyuka kwe-satiety emva kokunyuka kokusetyenziswa kwefiber. Kwakhona, izifundo ezininzi ziye zaqaphela ukuba ukutya okutyebileyo kwifayibha kunciphisa indlala kwaye ke inani leekhalori ezityiwayo ngosuku, nto leyo ekhokelela ekulahlekeni kobunzima.

Ke ngoko, iziqhamo kunye nemifuno enamaqokobhe inokunceda ukunciphisa indlala kwaye incede nasekunciphiseni umzimba.

Iziqhamo kunye nemifuno enamaqokobhe inokunceda ukuthintela izifo ezithile

Iziqhamo kunye nemifuno ziluncedo kwizityalo ezinokunciphisa umngcipheko wezifo ezininzi. antioxidants ibandakanya. Umsebenzi ophambili we-antioxidants kukulwa iimolekyuli ezingazinzanga ezaziwa ngokuba ziiradicals zasimahla.

Xa amanqanaba e-radical yamahhala aphezulu kakhulu, anokubangela uxinzelelo lwe-oxidative olungonakalisa iiseli kwaye lunokunyusa umngcipheko wesifo. Abaphandi bacinga ukuba i-antioxidants inokunciphisa umngcipheko wesifo senhliziyo kunye neentlobo ezithile zomhlaza.

Ezinye ii-antioxidants ezifumaneka kwiziqhamo kunye nemifuno zinciphisa umngcipheko wezifo ze-neurological ezifana ne-Alzheimer's.

Iziqhamo kunye nemifuno ziphezulu ngokwemvelo kwi-antioxidants, kwaye zigxininiswe ngakumbi kwi-peel, ngokutsho kophando.

Kwisifundo esinye, ukuthatha iipelisi zepesika kubangele i-13-48% yokunciphisa i-antioxidants. Kwesinye isifundo, amanqanaba e-antioxidant ayengamaxesha angama-328 aphezulu kwizikhumba zeziqhamo kunye nemifuno kunenyama yazo.

Ke ngoko, ukukhulisa i-antioxidant yakho kwiziqhamo kunye nemifuno, kufuneka uzitye ngamaqokobhe.

Izikhumba zezinye iziqhamo nemifuno azityiwa.

Ezinye iziqhamo nemifuno kunokuba nzima ukuzixobula nokuzidla. Umzekelo, izikhumba zeeavokhado kunye nesquash azityiwa nokuba zityiwe ziphekiwe okanye zikrwada.

Ukutya ezinye iziqhamo kunye nemifuno ngezikhumba zazo, ezifana nepayinapile, imelon, ibhanana, itswele kunye neseleri, azityiwa ngenxa yobunzima bokwetyiswa kwazo. Amaqokobhe awo adla ngokuxotyulwa aze alahlwe.

Ngendlela efanayo, iziqhamo zesitrasiIneqokobhe eliqinileyo nelikrakrayo. Amaqokobhe awo nawo awatyeki kwaye alahlwe kude.

Ooqokobhe basenokuba namayeza okubulala izinambuzane

Amayeza okubulala izitshabalalisi aqhele ukusetyenziswa ukunciphisa umonakalo wezityalo kunye nokwandisa isivuno. Ngokuchaseneyo nenkolelo yesiNtu, esi sitshabalalisi sifumaneka kuzo zombini iziqhamo kunye nemifuno ekhuliswe ngokwendalo. Nangona ezinye izibulali-zinambuzane zingena enyameni yesiqhamo nemifuno, ezininzi zihlala kulusu olungaphandle.

Ukuhlamba yindlela yokususa iintsalela zezitshabalalisi ezincanyathiselwe ngokukhululekileyo kumphezulu wexolo. Kodwa ukuxobula amaxolo phantse kuzisusa ngokupheleleyo izinto eziyityhefu.

Umzekelo, uphononongo lwakutsha nje lunika ingxelo yokuba malunga ne-41% yeentsalela zezitshabalalisi ezifunyenwe kwisiqhamo zikhukuliswa ngamanzi, ngokuxobula kwandisa oku kususwa ngokuphindwe kabini.

Zeziphi Iziqhamo Ezityiwa Ngamaxolo Azo?

Izikhumba zezinye iziqhamo kunye nemifuno zikhuselekile ukuba zingatyiwa, kodwa ezinye azinakutyiwa. Apha ngezantsi kuluhlu lweziqhamo kunye nemifuno enokutyiwa okanye ngaphandle kokuxobula:

Iziqhamo kunye nemifuno engatyiwayo yesikhumba

avocado

I-Citrus (i-grapefruit, i-lemon, i-orenji njl.

Iziqhamo zaseTropiki (ibhanana, ipayinapile, ipapaya, imango, njl.njl.)

igalikhi

umngqusho ebusika

Ivatala yevatala

anyanisi

Iziqhamo Nemifuno Zityiwa Ngolusu Lwazo

Elma

Iapilkosi

I-asparagus

iziqhamo zamaqunube

iminqathe

cherry

Netyhukhamba

seqanda

beediliya

mai

mushroom

yeepesika

Nangu

pepper

erik

Ithanga 

Uzihlamba njani iziqhamo kunye nemifuno?

Ngaphambi kokutya iziqhamo kunye nemifuno emitsha, kuyimfuneko ukuyihlamba ngokucokisekileyo ngamanzi ukuze ususe iintsalela ezingafunekiyo kumphezulu wazo.

Kutheni kufuneka kuhlanjwe ukutya okutsha?

Ukuhlamba iziqhamo kunye nemifuno ngokufanelekileyo, kunye okanye ngaphandle kobhubhani wehlabathi, kunciphisa ukungena kweentsalela ezinokuba yingozi kunye neentsholongwane emzimbeni.

Ukutya okutsha kusingathwa liqela elikhulu labantu ngaphambi kokuba kuthathwe emarikeni okanye emarikeni. Kungcono ukucinga ukuba ayizizo zonke izandla ezibamba ukutya okutsha ezicocekileyo.

Ukongeza, abantu abakwindawo enye kunye nokutya banokukhohlela kwaye bathimla, kungakho iintsholongwane okanye ibhaktheriya ekutyeni.

Ukuhlamba iziqhamo nemifuno efreshi ngokwaneleyo ngaphambi kokuba uzitye kunciphisa ngokuphawulekayo nayiphi na intsalela esenokubakho kuzo ngaphambi kokuba zingene efrijini.

Ukuhlamba iziqhamo kunye nemifuno ngamanzi

Ukuhlamba iziqhamo ezitsha kunye nemifuno emanzini abandayo phambi kokuba uzitye lucoceko olulungileyo kunye nokhuseleko lokutya.

Ngaphambi kokuba uqalise ukuhlamba ukutya okutsha, hlamba izandla zakho kakuhle ngesepha namanzi. Qinisekisa ukuba zonke izixhobo, iisinki kunye nemigangatho oza kuyisebenzisa ukuhlamba ukutya kwakho nayo icocwe ngocoselelo.

Qala ngokusika nayiphi na indawo egruzukileyo okanye ebonakalayo ebolileyo yokutya. Nazi iindlela eziqhelekileyo ezinokusetyenziswa ukuhlamba iintlobo ezahlukeneyo zokutya:

Iziqhamo nemifuno eveliswe yinkampani

Iziqhamo ezinezikhumba eziqinileyo ezifana nee-apile, iilamuni kunye namapere, kunye neengcambu zemifuno ezifana neetapile, iminqathe kunye neetheniphu, kufuneka zixutywe ngebrashi ecocekileyo, ethambileyo ukuze isuse ngcono i-debris.

imifuno enamagqabi aluhlaza

Imifuno ye-Cruciferous efana nesipinashi, i-lettuce, i-chard, i-leeks kunye ne-Brussels ihluma kufuneka isuswe kwinqanaba elingaphandle, ize ifakwe kwisitya samanzi abandayo kwaye ihlanjululwe ngamanzi acocekileyo ukusuka kwesinye isitya.

Iziqhamo kunye nemifuno ethambileyo

I-Strawberries, amakhowa kunye nezinye iintlobo zokutya ezinokuthi zihlanjululwe ziyakwazi ukucocwa ngomjelo oqhubekayo wamanzi kunye nokuxubha ukukhanya, usebenzisa iminwe yakho ukususa nayiphi na intsalela, njengesanti.

Emva kokuba ukuhlanjululwe kakuhle kokutya, komise usebenzisa iphepha elicocekileyo okanye itawuli yelaphu. 

Ngenxa yoko;

Izikhumba zeziqhamo kunye nemifuno zizityebi kwifiber, iivithamini, iiminerali kunye ne-antioxidants, nto leyo eyenza ukuba ibe yenye yezona ndawo zinesondlo kwisityalo.

Uninzi lweziqhamo kunye nemifuno zinokutyiwa kunye nexolo. Ezo zingatyiwa ngolusu zezo kunzima ukwetyisa ngenxa yokuqina kwazo kwaye zinencasa ekrakra. Kangangoko kunokwenzeka, kuyimfuneko ukutya iziqhamo nemifuno ngaphandle kokuxobula.

Ukuhlamba iziqhamo kunye nemifuno emitsha kunceda ukunciphisa iintsholongwane ezingaphezulu kunye neentsalela ezinokukugulisa.