Iingcebiso Zokubhala Incwadi Yokutya Okunempilo

Ukutya okunempilo kuthetha ukutya okwaneleyo kunye nokulinganisela. Ukuze sitye ukutya okunempilo, iiseli ezenza umzimba wethu kufuneka zisebenze rhoqo. Kule nto, kufuneka sifumane okwaneleyo ekutyeni, oko kukuthi amafutha, iicarbohydrates, iiproteni, iivithamini kunye neeminerali. Ukutya ngesondlo esinye kuphela akulunganga.

Yintoni Ukutya okunempilo?

Ukutya okunempilo kukutya okunika amandla afunekayo kumntu ngelixa udibana ne-macro kunye ne-micro nutrients efunekayo kwaye inceda ukugcina ubunzima obufanelekileyo. Ekubeni ukwakheka komzimba womntu ngamnye, ubudala, isini kunye nemeko yempilo yahlukile enye kwenye, inkqubo yokutya okunempilo nayo iyahluka kumntu nomntu.

Kutheni Kubalulekile Ukutya Ngokusempilweni?

Ukutya okunempilo, ukutya okuyingxenye enye kudliwe. Oku kutya akulungiswanga, akunazongezo zekhemikhali, kwaye kutyebile kwizondlo. Nangona kunjalo, okoko ukutya okucutshungulweyo kuye kwaduma kwinkulungwane yama-20, abantu batshintshele ekutyeni okulula. Nangona ukutya okucutshungulweyo kuluncedo, kuyingozi empilweni. Ngaloo ndlela, ukutya okunempilo kubaluleke kakhulu kwimpilo yabantu. Singadwelisa ukubaluleka kwesondlo esisempilweni ngolu hlobo lulandelayo:

• Ibonelela ngezondlo ezibalulekileyo

Ukutya okunempilo kunika zonke iivithamini kunye neeminerali ezifunekayo kwimpilo jikelele.

• Ikhusela izifo ezingapheliyo

ukutya okucutshungulweyo, ukutyeba ukumelana ne-insulinkwandisa umngcipheko wohlobo lwe-2 yeswekile, isifo sesibindi esinamafutha, kunye nesifo senhliziyo. Ukutya kwendalo okusetyenzisiweyo ekutyeni okunempilo kuphantsi kweswekile kunokutya okucutshungulwayo. Iyanciphisa ingozi yokufumana izifo ezinjalo.

• Ibonelela ngolawulo lweswekile yegazi

Abantu abaninzi ehlabathini lonke banesifo seswekile. Ukutya okunempilo kunye nezityalo ezine-fibrous kunye nokutya okungalungiswanga kwezilwanyana kunceda ukulawula amanqanaba eswekile yegazi kubantu abasengozini yesifo seswekile.

• Yehlisa i-triglycerides

Amanqanaba e-triglyceride yegazi achatshazelwa kukutya. Xa utya iswekile kunye ne-carbohydrates ecocekileyo, i-triglycerides iphakama kwaye iyancipha ngokutya kwendalo kunye nokunempilo.

• Iluncedo kumathumbu

Ukutya kwendalo kunye nokunempilo kuluncedo kwi-gut microbiome. Ukutya okuninzi kwendalo prebiotics isebenza njenge Imithombo yokutya yendalo ye-prebiotics ibandakanya igalikhi, i-asparagus, kunye ne-cocoa.

• Ithintela ukutya kakhulu

Ukutya okuninzi okucutshungulwayo kunye nokutya okukhawulezayo kubangela ukutya kakhulu, ngakumbi kubantu abatyebileyo. Ngokwahlukileyo, ukutya okunempilo akuqukethe iswekile efumaneka kukutya okucutshungulwayo okunokubangela ukutya kakhulu.

Kubakho Njani Ukutya Okusempilweni?

• Zilumkele iziselo ezineswekile

Iziselo ezinoshukela zibangela ukutyeba, uhlobo lwe-2 yeswekile, isifo sentliziyo kunye nezinye iingxaki ezininzi zempilo. Gcina ukhumbule ukuba ezinye iijusi zinokuba zimbi kulo mba njengeziselo ezinoshukela. Kuba iqulethe phantse umlinganiselo ofanayo weswekile. Inani elincinci le-antioxidants kumxholo walo alikwazi ukuphelisa imiphumo eyingozi yeswekile.

• Yitya amandongomane

Nangona inamafutha amaninzi, amandongomane Inezondlo ngendlela emangalisayo kwaye isempilweni. Ziqulethe i-magnesium, i-vitamin E, i-fiber kunye nezinye izondlo ezahlukeneyo. Bakwanceda ukunciphisa umzimba, ukulwa nohlobo lwe-2 yeswekile kunye nesifo senhliziyo.

• Kuphephe ukutya okungenamsoco okugayiweyo

Igqitywe tu Ukutya okuyijankiAyinampilo ngendlela emangalisayo. Oku kutya kuyilelwe ukuqalisa iziko lolonwabo. Ngaloo ndlela, baqhatha ingqondo ukuba itye kakhulu. Bade babangele ukukhotyokiswa kokutya kwabanye abantu. Enyanisweni, zininzi iikhalori ezingenanto.

• Yitya intlanzi enamafutha

PiscesIngumthombo weprotheyini ephezulu kunye namafutha anempilo. Abantu abatya iintlanzi abafumani lula izifo ezifana nesifo sentliziyo, ukuphambana kwengqondo kunye nokudakumba.

• Yikhathalele impilo yakho yamathumbu!

emathunjini kwaye microbiota emathunjiniIintsholongwane ezenza ulusu zibaluleke kakhulu kwimpilo jikelele. Ukuwohloka kwezi bhaktheriya kunokubangela izifo ezingapheliyo ezifana nokutyeba. Iindlela zokuphucula impilo yamathumbu ziquka ukutya ukutya okuneprobiotic okufana neyogathi kunye ne-sauerkraut, ukuthatha izongezo zeprobiotic, kunye nokutya okuninzi kwefiber. Ngokukodwa, ifayibha isebenza njengamafutha kwiibhaktheriya zamathumbu.

• Sela amanzi ngakumbi ngaphambi kokutya

Ukusela amanzi aneleyo kubonelela ngeenzuzo ezininzi. Inceda ukunciphisa umzimba ngokwandisa inani leekhalori ezitshisiweyo. Amanzi osela Elona xesha lilungileyo lokutya kuphambi kokutya. Olunye uphando lubonise ukuba ukusela i-30 ml yamanzi imizuzu engama-500 ngaphambi kwesidlo ngasinye kwandisa ukulahleka kwesisindo ngama-44%.

• Musa ukuyitshisa okanye ukuyitshisa inyama

Inyama kukutya okunempilo nokunesondlo. Ineprotheyini eninzi kwaye inezondlo ezibalulekileyo eziliqela. Kodwa kuvela iingxaki xa inyama ivuthwe kakhulu okanye itshisiwe. Oku kukhokelela ekwakhiweni kweekhompawundi eziyingozi ezandisa umngcipheko womhlaza.

• Unokuthatha isongezelelo se-vitamin D

Ukukhanya kwelanga kuyamangalisa Ivithamin D ngumthombo. Kodwa abantu abaninzi abakufumani ngokwaneleyo ukukhanya kwelanga. Ukuba awufumani ilanga elaneleyo, unokuthatha isongezelelo se-vitamin D. Izibonelelo zokuncedisa nge-vitamin D ziquka ukomeleza impilo yamathambo, ukunyuka kwamanqanaba amandla, ukunciphisa iimpawu zokudakumba kunye nokunciphisa ingozi yomhlaza.

• Yitya imifuno kunye neziqhamo

Imifuno kunye neziqhamoIqukethe i-prebiotic fiber, iivithamini, iiminerali kunye ne-antioxidants ezininzi, ezineempembelelo ezinamandla ze-biological. Uphononongo lubonisa ukuba abantu abatya kakhulu imifuno kunye neziqhamo baphila ixesha elide kwaye banomngcipheko omncinci wesifo senhliziyo, uhlobo lwe-2 yeswekile, ukutyeba kunye nezinye izifo.

• yitya ngokwaneleyo iprotheyini

ukutya iprotheyini eyaneleyoibalulekile kwimpilo egqibeleleyo. Esi sondlo sibaluleke kakhulu ekulahlekeni kwesisindo. Ukutya okuphezulu kweeprotheyini kukhawulezisa imetabolism kwaye kukwenza uzive ugcwele ngokwaneleyo ukuba utye ngokuzenzekelayo iikhalori ezimbalwa. Kwakhona kunciphisa umnqweno wokutya ebusuku. Ukufumana iiprotheyini ezaneleyo kukwathoba iswekile yegazi kunye noxinzelelo lwegazi.

• Kuphephe ukutshaya notywala

Ukutshaya nokusela utywala kubangela izifo ezininzi. Ezi zinto azinandawo ekutyeni okunempilo.

• Sebenzisa ioli ye-olive eyongezelelweyo

ioli yomnquma enyuluYenye yeeoli zemifuno ezisempilweni. Iluncedo kwimpilo yentliziyo. Kuba abantu abatya ioyile enyulu enyulu banomngcipheko ophantsi kakhulu wokufa ngenxa yokuhlaselwa sisifo sentliziyo kunye nestroke.

• Ukunciphisa ukusetyenziswa kweswekile

Iswekile ibangela umonakalo omkhulu kwimetabolism yabantu. Ukutya okuphezulu kweswekile kunokubangela izifo ezininzi, kubandakanya ukutyeba, uhlobo lwe-2 yeswekile, isifo sentliziyo kunye neentlobo ezininzi zomhlaza.

• Musa ukutya iicarbohydrate ezisulungekileyo

Ayizizo zonke iicarbohydrates ezifanayo. Iicarbohydrates ezintsonkothileyo ezisuka kukutya kwendalo zisempilweni. iicarbohydrates ezicocekileyoNgakolunye uhlangothi, iifayili ziyasuswa, oko kukuthi, zicutshungulwa kwizinga eliphezulu. Ukutya oku kutya kungenazondlo kuyingozi empilweni.

• Ziphephe amafutha angengowokwenziwa

Amafutha enziwe ngamafuthaziyingozi, iioli ezenziwe ngabantu ezinokubangela ukudumba kunye nesifo sentliziyo. Amafutha eTrans ayaziwa ukuba ayingozi kakhulu empilweni. Nangona ukusetyenziswa kwayo ekutyeni kuvaliwe okanye kuncitshisiwe, kusekho kokunye kokutya esikutyayo. Ngokukodwa kwi-junk foods, ekukutya okucutshungulwayo.

• Sebenzisa imifuno kunye neziqholo ekuphekeni

Kukho iziqholo ezininzi ezisempilweni kakhulu kunye neziqholo. Umzekelo, ijinja ve I-turmericInefuthe elinamandla lokuchasa ukudumba kunye ne-antioxidant. Zama ukusebenzisa uluhlu olubanzi ngokufanelekileyo lwemifuno kunye neziqholo ekutyeni kwakho ngenxa yeenzuzo zabo ezinamandla.

• jonga into oyityayo

Gcina umkhondo wento oyityileyo, utye kangakanani emini, kwaye ukuba kunokwenzeka, bala iikhalori zakho. Ukufumana iprotheyini eyaneleyo, i-fiber kunye ne-micronutrients kukulandelela okubalulekileyo ukukhusela ukutya. Uphononongo lubonisa ukuba abantu abalandela ukutya kwabo baphumelele ngakumbi ekunciphiseni ubunzima.

• Susa amanqatha esiswini

amafutha esiswini kuyingozi. Iqokelela malunga namalungu kwaye idibaniswe kakhulu nezifo ze-metabolic. Yiyo loo nto ubukhulu besinqe bungumqondiso onamandla wempilo. Ukusika i-carbs kunye nokutya iiprotheyini ezininzi kunye nefiber zezona ndlela zibalaseleyo zokususa amanqatha esiswini.

• musa ukutya

Ukutya akusebenzi ngexesha elide. Akukho mntu ungatyebangayo emva kokuba eyekile. Endaweni yokutya, phila ngendlela esempilweni. Gxininisa ekutyeni ukutya okunempilo endaweni yokunciphisa umzimba wakho.

Yintoni Ukutya Okusempilweni?

Kuyinyani ukuba ukwanda okukhawulezayo kokutyeba kakhulu kunye nezifo ezahlukeneyo akuyonto ifane yenzeke kukutya kwanamhlanje, apho ukutya okunempilo kuncipha kwaye ukutya okucutshungulweyo kuthatha indawo yokutya okunempilo. Kungenxa yokuba ukutya okugayiweyo kunee<em>kilojoule ezininzi, kuncinane kwizondlo, yaye kwandisa umngcipheko wezifo ezininzi.

Ngakolunye uhlangothi, ukutya kwemvelo, Kukutya okunempilo. Banceda ukunciphisa umzimba ngokunciphisa umngcipheko wezifo. Ngoko ke, benza isiseko sokutya okunempilo. Makhe sijonge kuluhlu lokutya okunempilo okwenza isiseko sokutya okunempilo.

• isipinatshi

Isipinatshi yenye yeyona mifuno isempilweni, ngenxa yeprofayili yezondlo ezinomtsalane. Enye ikomityi (30 grams) ekrwada ispinatshi Ihlangabezana ne-56% yeemfuno ze-vitamin A zemihla ngemihla kwaye i-7 calories kuphela. Ikwane-antioxidants ezininzi ezinceda ukunciphisa umngcipheko wezifo ezingapheliyo. 

• Elma

Ii-apile ziqulethe i-fiber, i-vitamin C kunye ne-antioxidants ezininzi. Iapile, isiqhamo esikugcina uhluthi, sisnack esifanelekileyo xa ulambile phakathi kokutya.

• I-shrimp 

I-Shrimp yi-shellfish efana ne-crab kunye ne-lobster. Inamafutha aphantsi kunye neekhalori, kodwa ityebile kwiprotheyini. Ikwangumthombo olungileyo we-selenium kunye ne-vitamin B12.

• Ioli yekokonathi 

Ioli yekokonathi ngamafutha ahluthayo. Kodwa iqulethe ii-MCTs kwaye ineempembelelo zezempilo ezifanayo kwioli yeoli. Iluncedo kwimpilo yentliziyo kwaye inceda ukunciphisa umzimba xa isetyenziswe ngokumodareyitha.

• iminqathe

iminqatheIgcwele ivithamin A. I-128 grams idibana ne-428% yemfuno yemihla ngemihla. Le ngcambu yemifuno iqulethe i-beta-carotene, i-antioxidant enika umbala wayo o-orenji oqaqambileyo kwaye ikhusela umhlaza. Ukutya iminqathe kunciphisa umngcipheko womhlaza wemiphunga kubantu abatshayayo. Kananjalo iphezulu kwi-vitamin C, i-vitamin K, kunye ne-potassium. Ngoko ke, kokunye kokutya okunempilo.

• avocado 

Iavokhado yohlukile kwezinye iziqhamo ezininzi kuba iqulethe isixa esikhulu samafutha asempilweni. Ngokwakheka kwayo okukhrimu, ityebile kwifiber, potassium kunye nevithamin C. 

• Ituna 

I-tuna iphantsi kwamafutha kunye neekhalori kwaye icebile kwiprotheni. Ukutya iiprotheyini kunceda ukunciphisa umzimba ngokukugcina ugcwele kunye neenzuzo ezininzi zempilo.

• amazambane 

Iitapile zine potassium. Inentwanana phantse kuzo zonke izakha mzimba, ezifana nevithamin C. Ngumthombo olungileyo wefiber kunye namaxolo ayo. Iitapile ziqulethe umthamo ophezulu wamanzi. Kukutya okuxineneyo. Ngoko ke, ikwenza uzive ugcwele kwaye inceda ukunciphisa umzimba.

• broccoli

broccoliNgomnye wemifuno eluncedo yosapho lwe-cruciferous. Isityebi kwisityalo esinesulfure esinesityalo esibizwa ngokuba yi-glucosinolate, kunye ne-sulforaphane, i-byproduct ye-glucosinolate. SulforaphaneIbalulekile kuba inefuthe elikhuselayo kumhlaza. Ukutya i-broccoli kunceda ukukhusela ezinye izifo ezingapheliyo. Enye indebe (i-91 grams) ye-broccoli eluhlaza inika i-116% yeemfuno zemihla ngemihla ye-vitamin K kunye ne-135% yeemfuno zemihla ngemihla ye-vitamin C. Ngumthombo olungileyo we-folate, i-manganese kunye ne-potassium.

• bananas 

bananas Ngumthombo olungileyo we potassium. Kwakhona kutyebile kwi-vitamin B6 kunye nefiber.

• irayisi emdaka 

Mnyama Ilayisi inomsoco ngaphezu kwerayisi emhlophe, enezixa ezaneleyo zefiber, i-vitamin B1, kunye ne-magnesium.

• igalikhi

igalikhiInembali ende njengesityalo sonyango. Iingcambu zayo zibuyela kwi-China kunye ne-Egypt yakudala kwaye kukutya okunempilo. Inxalenye ephambili yegalikhi yi-allicin, isityalo sesityalo esijongene neenzuzo zayo ezahlukeneyo zempilo. Igalikhi ilawula iswekile yegazi kwaye iluncedo kwimpilo yentliziyo. Ngenxa yokuba yehlisa i-cholesterol embi kunye ne-triglycerides.

• Iiblueberries 

Iiblueberries zombini zimnandi kwaye ziphezulu kwi-antioxidants.

• Oat 

I-oats ibonelela ngezondlo ezibizwa ngokuba yi-beta glucans kunye nefiber eyomeleleyo. IiGlucans zinceda ukunciphisa i-cholesterol kwaye zondle ibhaktheriya enenzuzo emathunjini.

• Apple cider iviniga 

I-apile cider iviniga inceda ukuthoba iswekile yegazi emva kokutya xa ityiwa kunye nokutya. 

• ibrussels sprouts

njenge broccoli, ibrussels sprouts Ikwafakwe kwiqela lemifuno ye-cruciferous. Iqulethe i-kaempferol, i-antioxidant ekhusela iiseli. Yehlisa umngcipheko womhlaza. Ngumifuno oxineneyo ngezondlo. Inkonzo nganye iphezulu kwiivithamini kunye neeminerali ezininzi, kuquka i-vitamin K, i-vitamin A, i-vitamin C, i-folate, i-manganese kunye ne-potassium.

• orange

 Iiorenji ngumthombo olungileyo wevithamin C. Ikwaphezulu kwifiber kunye ne-antioxidants.

• IQuinoa 

Iquinoa yinkozo emnandi enexabiso eliphezulu lezondlo ezifana nefiber kunye nemagnesium. Ikwangumthombo obalaseleyo weprotheyini esekwe kwizityalo.

• Itshokholethi emnyama 

Itshokholethi emnyama iqulethe i-antioxidants eyaziwa ngokuba yi-flavonoids, enceda ukulawula i-cholesterol kunye nokunciphisa umngcipheko wesifo senhliziyo. 

• Bezelye

Bezelye Kokunye kokutya okunempilo okunesondlo ngendlela emangalisayo. Enye ikomityi (i-160 grams yee-ertyisi eziphekiweyo) ine-9 grams yefiber, i-9 grams yeprotheyini, iivithamini A, C kunye ne-K, kunye ne-riboflavin, i-thiamine, niacin kunye ne-folate. Ukuba phezulu kwifiber, ii-ertyisi zonyusa iibhaktheriya eziluncedo emathunjini ethu. Ixhasa impilo yokwetyisa ngokukhuthaza ukuhamba kwamathumbu rhoqo. Ityebile kwiisaponins, isityalo esichasene nomhlaza.

• Çilek 

Çilek Inezondlo ngokwenene. Iphantsi kwi-carbohydrates kunye neekhalori. Inika i-vitamin C, i-fiber kunye ne-manganese.

Ezinye iziqhamo ezinempilo ziquka i-cherries, iidiliya, i-grapefruit, i-kiwi, i-lemons, i-mango, i-melon, i-olive, i-peaches, i-pears, i-ananas, i-plums kunye ne-raspberries.

• Iimbotyi eziluhlaza 

Iimbotyi eziluhlaza, esinokucinga ngazo njengevenkile yokutya, zingumthombo weevithamini A, C kunye no-K. Ilwa nomhlaza kwaye iluncedo kwimpilo yentliziyo. 

• Ijinja

Ijinja Ingcambu yenye yezo zidlo ezinempilo ezisetyenziswa njengesithako esiphambili kuyo yonke into ukusuka kwisitya semifuno ukuya kwiidessert. ukudumba kunye lungile Ineempawu ezinamandla ezichasayo ezinokuthi zincede ukunyanga izifo ezivuthayo ezifana Iluncedo kwisifo seswekile. Kuba yehlisa izinga leswekile yegazi.

• iqanda

Amaqanda anezondlo eziphezulu. Ngumthombo opheleleyo weprotheyini. Iprotheyini ifumaneka kakhulu kumhlophe. Nangona kukho iprotheni encinci kwi-yolk, inika iivithamini ezibalulekileyo kunye neemaminerali.

• Imbotyi yezintso 

iimbotyi zezintso Iqukethe i-fiber kunye neevithamini ezahlukeneyo kunye neeminerali. Iimbotyi zezintso, ezineprotein yemifuno, zomeleza amathambo, zikhusela umhlaza kwaye zikhusela intliziyo.

• I-asparagus

I-asparagus Yimifuno etyebileyo kwiivithamini ezahlukeneyo kunye neeminerali. Isiqingatha sekomityi ye-asparagus (i-90 grams) ibonelela ngesinye kwisithathu semfuno yakho yemihla ngemihla ye-folate. Le mali ikwaqulethe i-selenium eninzi, ivithamin K, i-thiamine kunye ne-riboflavin. Ukufumana i-folate eyaneleyo kwimithombo efana ne-asparagus ikhusela kwizifo kwaye ikhusela iziphene zokuzalwa ngexesha lokukhulelwa. I-Asparagus ixhasa umsebenzi we-metabolic kwaye inceda isibindi ngokukhusela ubuthi.

• Ibele lenkukhu 

Inkukhu yenkukhu iphantsi kwamafutha kunye neekhalori, kodwa iphezulu kwiprotheni. Iqulethe izondlo ezininzi ngezixa eziphezulu.

• Imvana kunye negusha 

Iigusha kunye nemvana zidla ngokutyiswa ngengca. Kungenxa yoko le nto inyama yabo ityebile kwi-omega-6 fatty acids xa kuthelekiswa ne-omega-3.

• Ilentile 

I-Lentils yenye yeembotyi ezithandwayo. Iphezulu kwifiber kunye nomthombo olungileyo weprotheyini esekwe kwizityalo.

• ikhaphetshu emfusa

Ikhaphetshu emfusa kukutya okunempilo kuba inomthamo otyebileyo we-antioxidant. Enye ikomityi (89 grams) yekhaphetshu ekrwada emfusa ibonelela nge-2% yeemfuno zemihla ngemihla ze-vitamin C, kunye ne-85 grams yefiber. ikhaphetshu emfusaItyebile kwi-anthocyanins, enegalelo kwimibala eyahlukeneyo kunye neninzi yeenzuzo zempilo.

• Iamangile 

I-almonds yi-nut equkethe i-vitamin E, i-antioxidants, i-magnesium kunye ne-fiber. Iphucula i-gut microbiota, inciphisa uxinzelelo, ilawula izinga lentliziyo kwaye inqande ukuguga kwesikhumba. 

• Indongomane 

Amandongomane amnandi. Ityebile kwizondlo kunye ne-antioxidants. Xa isetyenziswe ngokumodareyitha, inceda ukunciphisa umzimba kwaye ilawula uxinzelelo lwegazi.

• Izambane eliswiti

ihlelwa njengengcambu yemifuno izambane eliswitiYenye yokutya okunenzuzo okugqamayo ngombala wayo o-orenji odlamkileyo kunye neenzuzo zempilo ezichukumisayo. Ibhatata enye ephakathi ine 4 grams yefiber, 2 grams yeprotheyini kunye nesixa esihle sevithamin C, vitamin B6, potassium kunye nemanganese. Ikwabonelela ngesixa esikhulu sevithamin A ebizwa ngokuba yibeta-carotene. Ukusetyenziswa kwe-beta-carotene kunika ukuncipha okuphawulweyo kumngcipheko wezinye iintlobo zomhlaza, kubandakanywa umhlaza wemiphunga nowebele. Yehlisa amanqanaba e-cholesterol yegazi.

• iimbwe zechai 

Imbewu yeChia yimbewu exineneyo kwezondlo. I-28 grams yembewu ye-chia inika i-11 grams yefiber kunye nezixa ezibalulekileyo ze-magnesium, i-manganese, i-calcium kunye nezinye izondlo ezahlukeneyo.

• cheese 

Isilayi esinye setshizi sibonelela ngomlinganiselo ofanayo wezondlo njengeglasi (240 ml) yobisi. Isenokuthatha indawo yenyama njengokutya okuneprotheyini eninzi. Nangona kunjalo, inamafutha amaninzi.

• ikhaphetshu emnyama

Ikhaphetshu emnyama yimifuno enomsoco kwaye enempilo. Enye indebe (i-190 grams) ye-kale ephekiweyo iqulethe i-5 grams yefiber, i-4 grams yeprotheni kunye ne-27% yeemfuno zemihla ngemihla ye-calcium. I-Kale yenye yemithombo engcono kakhulu ye-calcium. Ukufumana i-calcium eyaneleyo kwimithombo yezityalo kuphucula impilo yamathambo kwaye kunciphisa umngcipheko we-osteoporosis. Ikhaphetshu elimnyama nalo liphezulu kwi-antioxidants kwaye linciphisa ingozi yezifo ezithile.

• Walnut 

IWalnuts inezondlo kakhulu ngokwefiber kunye neevithamini ezahlukeneyo kunye neeminerali. Isityebi kumafutha e-omega-3, i-walnuts ikhusela isifo senhliziyo kunye nomhlaza, ngelixa iphucula impilo yentliziyo.

• ubisi

Ingumthombo weevithamini, iiminerali, iprotheni kunye ne-calcium. Abasela ubisi banomngcipheko omncinci wesifo sentliziyo. Kwakhona yehlisa ingozi yomhlaza.

• Itheniphu

Itheniphu inika i-135 grams yefiber ngekomityi nganye (5 grams). Kwakhona iqulethe i-vitamin C, inika i-140% yexabiso lemihla ngemihla ngekomityi. Uphononongo lubonisa ukuba umxholo we-antioxidant we-turnips sisixhobo esinamandla sokulwa nokuvuvukala kunye nesifo sikashukela. Kwakhona yehlisa iswekile yegazi.

• Islamoni

Nangona i-salmon iyintlanzi emnandi, yintlanzi eneoli enexabiso eliphezulu lesondlo kunye neprotheni kunye ne-omega-3 fatty acids content. Ikwanevithamin D.

• iyogathi 

Iyogathi yenziwe ngobisi oluvundisiweyo kunye nokongezwa kwebhaktheriya ephilayo. Ineempembelelo zempilo ezifana nobisi, kodwa i-yogurt eneenkcubeko eziphilayo ibonelela ngeenzuzo ezininzi ngenxa yebhaktheriya ye-probiotic enobuhlobo.

• Chard

Chard Iphantsi kweekhalori kodwa iphezulu kwiivithamini ezininzi ezibalulekileyo kunye neeminerali, iyenza imifuno enempilo. Enye ikomityi (i-36 grams) ineekhalori ezi-7 kuphela kwaye iqulethe i-1 gram yefiber, i-1 gram yeprotheyini kunye neevithamini A, C kunye ne-K, i-manganese kunye ne-magnesium. Iibiceps zinekhono elilodwa lokuthintela umonakalo obangelwa sisifo seswekile. Ngomxholo wayo we-antioxidant, ikhusela isibindi kunye nezintso kwimiphumo emibi yesifo sikashukela.

• oonokrwece 

I-shellfish ziimveliso ezinomsoco kwaye ezimnandi. Ukuzitya rhoqo Iqinisa ukukhuseleka, inceda ukunciphisa umzimba, inenzuzo kwingqondo kunye nempilo yentliziyo.

• ioli yomnquma enyulu 

Ioli ye-olive eyongezelelweyo ye-olive yenye yee-oyile zemifuno enempilo. Iqulethe amafutha e-monounsaturated anentliziyo enempilo. Iphezulu kwii-antioxidants ezineenzuzo ezinamandla zempilo.

Ukushwankathela;

Ukutya okunempilo kukutya okwaneleyo kunye nokulinganisela apho zonke iintlobo zokutya kwendalo zityiwa. Abantu abatya ngokusempilweni batya ukutya kwendalo kunye nokutya okungalungiswanga. Oku kutya kuneenzuzo ezininzi zempilo. Ikhusela izifo ezingapheliyo, izinzile iswekile yegazi, iyancipha i-triglycerides kwaye inenzuzo kumathumbu.

Ukuba ufuna ukuvula iingcango zokutya okunempilo, landela amacebiso okutya okunempilo adweliswe ngasentla kwaye utye ukutya okunempilo.

Umthombo: 1, 2, 3