Imifino Nezithelo Kufanele Kugezwe Noma Kudliwe Kanjani?

Ingabe udla izithelo nemifino ngokuyicwecwa?

Ingabe izithelo nemifino yakho kuyahlutshiwe noma kuyahlutshiwe? ukusetshenziswa kuyindaba eyimpikiswano.

Ukudla ngokucwecwa, ngokuvamile isibulala-zinambuzane Kuyinto ethandwayo ukunciphisa izinsalela zezidakamizwa ezifana Nokho, ukususa amagxolo kubangela ukususwa kwesinye sezingxenye zesitshalo ezinomsoco.

Izikhumba zezithelo nemifino zinomsoco

Ama-peels agcwele imisoco enenzuzo. Inani lemisoco eziqukethe liyahlukahluka kuye ngohlobo lwesithelo noma imifino. Kodwa-ke, lezi ezingahlutshiwe ziqukethe amanani aphezulu amavithamini, amaminerali kanye nezinye izinhlanganisela zezitshalo ezinenzuzo uma kuqhathaniswa nokulingana kwazo okuhlutshiwe.

I-crusty eluhlaza elmaIqukethe uvithamini K ngo-332% ngaphezulu, uvithamini A ngo-142% ngaphezulu, uvithamini C ngo-115%, i-calcium engaphezulu ngo-20% kanye ne-potassium engaphezulu ngo-19%.

Ngokufanayo, izambane elibilisiwe elinesikhumba lingase libe ne-vitamin C engu-175% ngaphezulu, i-potassium eyengeziwe ngo-115%, i-folate engu-111% ngaphezulu, kanye ne-magnesium ne-phosphorus ngo-110% ngaphezu kwehlutshiwe.

Izikhumba zezithelo nemifinoiqukethe inani eliphakeme kakhulu le-fiber nama-antioxidants. Isibonelo, kufika ku-31% yenani eliphelele le-fiber emifino itholakala emakhasini ayo. Ngaphezu kwalokho, amazinga antioxidant ikhasi lesitheloIngaphakama izikhathi ezingama-328 kunenyama.

Ngakho, ukudla izithelo nemifino ngaphandle kokucwecwakwandisa ukudla.

Ukudla okunegobolondo lakho kukugcina ugcwele isikhathi eside 

Izikhumba zezithelo nemifino Yehlisa indlala futhi ikusiza uzizwe usuthi isikhathi eside.

Lokhu kungenxa yokuqukethwe kwayo okuphezulu kwe-fiber. Nakuba inani eliqondile le-fiber lihluka, izithelo nemifino emisha ingaba nefayibha efika kokukodwa kokuthathu ngaphambi kokuba kuhlutshiwe.

Ucwaningo oluningi lukhombisa ukuthi i-fiber ikwenza uzizwe ugcwele isikhathi eside. I-Fiber inikeza umuzwa omude wokugcwala ngokwelula isisu, ukunciphisa isikhathi sokuthulula noma ukuphazamisa izinga okukhishwa ngalo amahomoni e-satiety emzimbeni.

Ucwaningo lubonisa ukuthi uhlobo lwefayibha eyaziwa ngokuthi i-viscous fibre etholakala ezithelweni nemifino lusebenza kahle ekwehliseni isifiso sokudla.

Ifiber nayo isetshenziswa njengokudla kwamagciwane ahlala emathunjini. Lapho la magciwane edla i-fiber i-chain chain fatty acids khiqiza futhi andise umuzwa wokusutha.

Ukubuyekezwa kwezifundo ze-38 kwezingu-32 zibike ukuthi ababambiqhaza bathole ukwanda kwe-satiety kulandela ukwanda kokusetshenziswa kwe-fiber. Futhi, ucwaningo oluningana luye lwaqaphela ukuthi ukudla okucebile ku-fiber kunciphisa indlala ngakho-ke inani lama-calories adliwe ngosuku, okuholela ekunciphiseni isisindo.

Ngakho-ke, izithelo nemifino enamagobolondo kungasiza ekunciphiseni indlala ngisho nokunciphisa isisindo.

Izithelo nemifino enamagobolondo kungasiza ekuvimbeleni ezinye izifo

Izithelo nemifino kuyizinhlanganisela zezitshalo ezinenzuzo ezingase zinciphise ingozi yezifo eziningana. ama-antioxidants kuhlanganisa. Umsebenzi oyinhloko wama-antioxidants ukulwa nama-molecule angazinzile aziwa ngokuthi ama-radicals mahhala.

Uma amazinga e-radical yamahhala ephakeme kakhulu, angabangela ukucindezeleka okwenziwe nge-oxidative okungalimaza amaseli futhi okungase kwandise ingozi yezifo. Abacwaningi bacabanga ukuthi ama-antioxidants angase anciphise ingozi yesifo senhliziyo nezinhlobo ezithile zomdlavuza.

Amanye ama-antioxidant atholakala ezithelweni nemifino anciphisa ingozi yezifo zemizwa njenge-Alzheimer's.

Izithelo nemifino kuphezulu ngokwemvelo kuma-antioxidants, agxile kakhulu emakhasini, ngokusho kocwaningo.

Kolunye ucwaningo, ukuthatha amakhasi epentshisi kuholele ekuncipheni kwe-13-48% kuma-antioxidants. Kolunye ucwaningo, amazinga e-antioxidant ayephakeme ngokuphindwe izikhathi ezingama-328 esikhumbeni sezithelo nemifino kunasenyameni yazo.

Ngakho-ke, ukuze ukwandise ukudla kwakho kwe-antioxidant kusuka ezithelweni nemifino, kufanele udle ngamagobolondo.

Izikhumba zezinye izithelo nemifino azidliwa.

Ezinye izithelo nemifino kungaba nzima ukucwecwa futhi ukudle. Isibonelo, izikhumba zikakotapheya kanye nethanga azidliwa kungakhathaliseki ukuthi ziphekiwe noma ziluhlaza.

Ukudla ezinye izithelo nemifino ngezikhumba zazo, njengophayinaphu, ikhabe, ubhanana, u-anyanisi nesilimo esidliwayo esinamagatsha anamanzi, akudleki ngenxa yokwakheka kwazo okunzima ukugayeka. Amagobolondo abo ngokuvamile ahlutshiwe futhi alahlwe.

Ngendlela efanayo, izithelo ezisawolintshiInegobolondo eliqinile nelibabayo. Amagobolondo awo nawo awadleki futhi alahlwe.

Amagobolondo angafukamela izibulala-zinambuzane

Izibulala-zinambuzane zivame ukusetshenziselwa ukunciphisa ukulimala kwezitshalo nokwandisa isivuno. Ngokuphambene nenkolelo evamile, lesi sibulala-zinambuzane sitholakala kuzo zombili izithelo nemifino etshalwe ngokujwayelekile nangokujwayelekile. Nakuba ezinye izibulala-zinambuzane zingena enyameni yesithelo nemifino, eziningi zihlala esikhunjeni esingaphandle.

Ukugeza kuyindlela yokukhipha izinsalela zezibulala-zinambuzane ezinamathele ngokukhululekile ebusweni bamagxolo. Kodwa ukuxebula amagxolo kucishe kuzisuse ngokuphelele izinto ezinobuthi.

Isibonelo, isibuyekezo sakamuva sibika ukuthi cishe u-41% wezinsalela zezibulala-zinambuzane ezitholakala esithelweni zikhukhulwa ngamanzi, ukucwecwa kukhulisa lokhu kususwa ngokuphindwe kabili.

Yiziphi Izithelo Ezidliwa Ngeziqephu Zazo?

Izikhumba zezinye izithelo nemifino ziphephile ukuthi zingadliwa, kodwa ezinye zingase zingadliwa. Ngezansi uhlu lwezithelo nemifino engadliwa noma ngaphandle kokucwecwa:

Izithelo Nemifino Engenasikhumba Engadliwa

ukwatapheya

I-Citrus (i-grapefruit, ilamula, i-orange njll.)

Izithelo ezishisayo (ubhanana, uphayinaphu, upopo, umango, njll.)

garlic

i-squash yasebusika

Ikhabe ikhabe

anyanisi

Izithelo Nemifino Kudliwa Ngesikhumba Sabo

Elma

amabhilikosi

I-asparagus

izithelo zeberry

izaqathe

cherry

Ikhukhamba

isitshalo seqanda

amagilebhisi

kiwi

I-Mantar

amapentshisi

ubumpofu

pepper

Erik

Ithanga 

Indlela Yokugeza Izithelo Nemifino?

Ngaphambi kokudla izithelo nemifino emisha, kuyadingeka ukuwageza kahle ngamanzi ukuze ususe izinsalela ezingafuneki ebusweni bazo.

Kungani kufanele kugezwe ukudla okusha?

Ukugeza izithelo nemifino emisha ngendlela efanele, kunobhadane lomhlaba wonke noma ngaphandle kwalo, kunciphisa ukungena kwezinsalela ezingaba yingozi namagciwane emzimbeni.

Ukudla okusha kuphathwa inqwaba yabantu ngaphambi kokuthi kuthathwe emakethe noma emakethe. Kungcono ukucabanga ukuthi akuzona zonke izandla ezithinta ukudla okusha ezihlanzekile.

Ngaphezu kwalokho, abantu abasendaweni efanayo nokudla bangase bakhwehlele futhi bathimula, ngakho kungase kube namagciwane noma amagciwane ekudleni.

Ukugeza izithelo nemifino emisha ngokwanele ngaphambi kokuzidla kunciphisa kakhulu noma iyiphi insalela engase ibe khona kuzo ngaphambi kokuba zingene esiqandisini.

Ukugeza izithelo nemifino ngamanzi

Ukugeza izithelo nemifino emisha emanzini abandayo ngaphambi kokuzidla kuwumkhuba omuhle wenhlanzeko nokuphepha kokudla.

Ngaphambi kokuba uqale ukugeza ukudla okusha, geza izandla zakho kahle ngensipho namanzi. Qinisekisa ukuthi zonke izitsha, osinki nezindawo ozozisebenzisa ukugeza ukudla kwakho nazo zihlanzwe kahle.

Qala ngokusika noma yiziphi izindawo zokudla ezilimele noma ezibonakala zibolile. Nazi izindlela ezijwayelekile ezingasetshenziswa ukugeza izinhlobo ezahlukene zokudla:

Izithelo nemifino ekhiqizwe yinkampani

Izithelo ezinezikhumba eziqinile njengama-apula, ulamula kanye namapheya, kanye nemifino yezimpande njengamazambane, izaqathe kanye notheniphu, kufanele kuxutshwe ngebhulashi elihlanzekile, elithambile ukuze kukhishwe udoti.

imifino eluhlaza

Imifino ye-Cruciferous efana nesipinashi, i-ulethisi, i-chard, i-leeks kanye namahlumela aseBrussels kufanele ikhishwe ungqimba olungaphandle, bese icwiliswa endishini yamanzi abandayo futhi ihlanjululwe ngamanzi ahlanzekile kwesinye isitsha.

Izithelo nemifino ethambile

Ama-Strawberry, amakhowe kanye nezinye izinhlobo zokudla okungenzeka ukuthi zibhidlike zingahlanzwa ngamanzi angashintshi kanye nokuhlikihlwa okulula, usebenzisa iminwe yakho ukuze ukhiphe noma iyiphi insalela, njengesihlabathi.

Ngemva kokuhlambulula ukudla kahle, komise usebenzisa iphepha elihlanzekile noma ithawula lendwangu. 

Ngenxa yalokho;

Izikhumba zezithelo nemifino zicebile nge-fiber, amavithamini, amaminerali kanye nama-antioxidants, okwenza kube enye yezingxenye ezinomsoco kakhulu zesitshalo.

Izithelo nemifino eminingi ingadliwa nekhasi. Lezo ezingadliwa nesikhumba yilezo okunzima ukuzigaya ngenxa yokuqina kwazo futhi ezinokunambitheka okubabayo. Kaningi ngangokunokwenzeka, kuyadingeka ukudla izithelo nemifino ngaphandle kokucwecwa.

Ukugeza izithelo nemifino emisha kusiza ukunciphisa amagciwane angaphezulu nezinsalela ezingakugulisa.