Ukudla Okunamanzi - Kwalabo Abafuna Ukunciphisa Isisindo Kalula

Ingabe ukudla okunamanzi kukwenza ulahlekelwe isisindo kalula? Uzothola impendulo yalo mbuzo lapho ufunda lesi sihloko. 

Siyazi ukuthi izingxenye ezintathu kwezine zomzimba wethu zakhiwe ngamanzi. Yingakho kubaluleke kakhulu ukuphuza amanzi anele ukuze sigcine imizimba yethu imanzi. Ngoba amanzi okuphuza alawula, alungise futhi avikele umzimba.

Ngeshwa, nakuba kudingekile, ingxenye enkulu yabantu ibambezela noma ikhohlwe ukuphuza amanzi. Uma singaphuzi amanzi anele, imizimba yethu izowathola kanjani amanzi ewadingayo?

Eqinisweni, asiwatholi amanzi adingwa yimizimba yethu ngokumane siphuze amanzi. Sizohlangana kanjani-ke? Yiqiniso, ukudla okuqukethe amanzi. Ezinye izithelo nemifino zisebenza kahle njengamanzi okuphuza ekuhlangabezaneni nezidingo zamanzi zomzimba.

Asikwazi ukuhlangabezana nazo zonke izidingo zethu zamanzi zansuku zonke ngokuphuza amanzi. Amaphesenti angu-20 esidingo sansuku zonke samanzi anikezwa ngokudla okuqinile, ikakhulukazi izithelo nemifino.

Inzuzo enkulu yokudla ukudla okunokuqukethwe okuphezulu kwamanzi ukuthi inikeza amakholori amancane futhi inikeza ukusutha. Nanka amanzi amaningi ukudla okuqukethe...

Ukudla Okuqukethe Amanzi

ikhabe

• Okuqukethwe kwamanzi: 92%

ikhabe Kunempilo kakhulu futhi okunye kokudla okuqukethe amanzi amaningi. Ukuphakelwa kwenkomishi engu-1 kuqukethe ngaphezu kwengxenye yengilazi yamanzi. Iphinde inikeze izakhamzimba ezibalulekile njengefiber, uvithamini C, uvithamini A kanye ne-magnesium. Ibuye ibe nama-calories aphansi. Ngenxa yokuqukethwe kwawo okuphezulu kwamanzi, ikhabe linekhalori eliphansi kakhulu. Ukudla okunekhalori ephansi kusiza ukwehlisa isisindo ngokunikeza ukusutha.

Ngaphezu kwalokho, ikhabe licebile ngama-antioxidants anamandla njenge-lycopene. Le nhlanganisela inamandla okunciphisa umonakalo we-oxidative obangela isifo senhliziyo nesifo sikashukela.

strawberry

• Okuqukethwe kwamanzi: 91%

isitrobheli sakho umthamo wamanzi uphakeme, cishe u-91% wesisindo sawo uvela emanzini. Ukudla ama-strawberry njalo kunciphisa ukuvuvukala okubangela isifo senhliziyo, isifo sikashukela, i-Alzheimer kanye nezinhlobo ezahlukene zomdlavuza.

ikhabe

• Okuqukethwe kwamanzi: 90%

Ikhabe liyisithelo esinomsoco ngokwedlulele futhi siwusizo kakhulu. Iqukethe cishe u-90% wamanzi. Ukuphakelwa okukodwa kunikeza ngaphezu kwengxenye yenkomishi yamanzi. Inkomishi eyodwa yekhabe nayo iqukethe amagremu angu-2 efayibha. Amanzi kanye nefayibha kuyasebenzisana ukuze kwehlise isifiso sokudla.

Ngaphezu kwalokho, i-cantaloupe inothile ngovithamini A. Iqinisa amasosha omzimba avikela izifo.

amapentshisi

• Okuqukethwe kwamanzi: 89%

amapentshisiCishe u-90% wesisindo sawo ngamanzi. Iphinde inikeze amavithamini namaminerali abalulekile afana novithamini A, uvithamini C, amavithamini B kanye ne-potassium.

Ukudla ipentshisi nekhasi lalo kunikeza ama-antioxidants alwa nezifo njenge-chlorogenic acid. Ipentshisi yisithelo esinenhliziyo enhle esinamanzi aso kanye ne-fiber futhi ine-calories ephansi.

orange

• Okuqukethwe kwamanzi: 88%

orange Inempilo ngendlela emangalisayo. Iwolintshi liqukethe cishe uhhafu wengilazi yamanzi, i-fiber kanye nemisoco ehlukahlukene. Lezi zakhi ziwuvithamini C kanye ne-potassium, okuqinisa amasosha omzimba futhi kukhuthaze impilo yenhliziyo.

Amawolintshi abuye anikeze ama-flavonoid avimbela ukulimala kwamaseli ngokunciphisa ukuvuvukala. Inothile ngama-antioxidants alwa nezifo. Amanzi kanye nefayibha kumawolintshi kusiza ukugcina isifiso sokudla singaphansi kokulawula, kunikeza umuzwa wokusutha.

Ubisi oluncibilikisiwe

• Okuqukethwe kwamanzi: 91%

Ubisi lwe-skim lunomsoco kakhulu. Iqukethe amanzi kakhulu. Kodwa-ke, inikeza amanani abalulekile amavithamini namaminerali afana ne-vitamin A, i-calcium, i-riboflavin, i-vitamin B12, i-phosphorus ne-potassium.

Ikhukhamba

• Okuqukethwe kwamanzi: 95%

IkhukhambaIngenye yokudla okuqukethe amanzi amaningi. Iqukethe cishe wonke amanzi. Iphinde inikeze amanani amancane kavithamini K, ezinye izakhamzimba ezifana ne-potassium ne-magnesium.

Uma kuqhathaniswa neminye imifino enamanzi amaningi, ukhukhamba yiwona amakhalori aphansi kakhulu. Inkomishi enguhhafu (amagremu angu-52) inama-calories angu-8 kuphela.

ulethisi

• Okuqukethwe kwamanzi: 96%

Inkomishi eyodwa ye-ulethisi iqukethe ngaphezu kwekota yenkomishi yamanzi, kanye negremu elingu-1 le-fiber. Iphinde ihlangabezane ne-5% yemfuneko yansuku zonke ye-folate. I-Folate ibalulekile kwabesifazane abakhulelwe njengoba isiza ukuvimbela ukukhubazeka kokuzalwa.

Ukwengeza, ulethisi unamavithamini K no-A, womabili aqinisa amathambo futhi asekele amasosha omzimba. Ngaphezu kwalokho, inhlanganisela yamanzi nefayibha ku-ulethisi kuyenza ibe nekhalori ephansi. Inkomishi engu-1 yokuphakelwa inamakhalori ayi-10 kuphela.

Imihluzi nesobho

• Okuqukethwe kwamanzi: 92%

Imihluzi nesobho kuvame ukwenziwa ngamanzi. Ngakho-ke, bamanzisa umzimba. Isibonelo, inkomishi engu-1 (amagremu angu-240) yenkukhu cishe yenziwe ngamanzi. Lokhu kwenza kube lula ukuhlangabezana nezidingo zansuku zonke zamanzi.

Ukudla ukudla okunothe ngamanzi okufana nemihluzi nesobho njalo kusiza ukwehlisa isisindo ngenxa yokuthi ama-calories aphansi. Ucwaningo oluningi luye lwabonisa ukuthi labo abadla isobho ngaphambi kokudla okuyinhloko badla ama-calories ambalwa.

Ithanga

• Okuqukethwe kwamanzi: 94%

IthangaKuyimifino enomsoco enezinhlobonhlobo zezinzuzo zezempilo. 1 inkomishi ye-zucchini eqoshiwe iqukethe amanzi angaphezu kuka-90% futhi inikeza i-1 gram ye-fiber. Lokhu kunciphisa isifiso sokudla.

Ngenxa yokuqukethwe kwayo okuphezulu kwamanzi, i-zucchini iphansi kakhulu ngama-kilojoule ngevolumu, ngama-calories angu-1 kuphela indebe ngayinye.

Isilimo esidliwayo esinamagatsha anamanzi

• Okuqukethwe kwamanzi: 95%

Isilimo esidliwayo esinamagatsha anamanziIqukethe kakhulu amanzi futhi ingenye yemifino enamanzi amaningi kakhulu phakathi kokudla okuqukethe amanzi. Ukuphakelwa kwenkomishi engu-1 kuqukethe cishe uhhafu wengilazi yamanzi. Leli nani linikeza ama-calories angu-16.

Njengeminye imifino enamanzi amaningi, isilimo esidliwayo esinamagatsha anamanzi sikhuthaza ukwehla kwesisindo ngenxa yokuqukethwe kwamanzi amaningi nama-calories aphansi. Ngaphezu kwalokho, iqukethe i-fiber kanye nezakhi eziningi ezibalulekile.

Inothe ngovithamini K kanye ne-potassium, ovikela isifo senhliziyo, izinhlobo ezithile zomdlavuza, nezifo ezihlobene namathambo njenge-osteoporosis.

iyogathi engenalutho

• Okuqukethwe kwamanzi: 88%

Sade iyogathiiqukethe amanzi amaningi kanye nezakhamzimba. 1 inkomishi yeyogathi engenalutho inamanzi angaphezu kuka-75%. Iphinde inikeze amavithamini namaminerali ahlukahlukene aqinisa impilo yamathambo, njenge-calcium, i-phosphorus ne-potassium.

I-yogurt iphinde ibe umthombo omkhulu wamaprotheni. Ukudla iyogathi njalo kunciphisa isifiso sokudla ngenxa yamanzi amaningi kanye namaprotheni. Ngakho-ke, inikeza ukulahlekelwa isisindo.

utamatisi

• Okuqukethwe kwamanzi: 94%

utamatisiInephrofayili yezakhi ezikhangayo. Utamatisi owodwa ophakathi uqukethe cishe ingxenye yengilazi yamanzi. Futhi iwumthombo omuhle kakhulu wamavithamini A no-C aqinisa amasosha omzimba.

Ukuphakama kwamanzi katamatisi, ama-calories awo aphansi. I-149 gram yokuphakelwa inamakhalori angama-32 kuphela. Ngaphezu kwalokho, utamatisi ucebile ngama-antioxidants avikela izifo ezithile, njenge-fiber ne-lycopene.

pepper

• Okuqukethwe kwamanzi: 92%

I-Pepper iyimifino enenzuzo emangalisayo empilweni. Isisindo sikapelepele esingaphezu kwama-90% siqukethe amanzi. Icebile ku-fiber, amavithamini namaminerali afana namavithamini B kanye ne-potassium. Futhi iqukethe i-carotenoid Antioxidants ehlisa ingozi yomdlavuza nezifo zamehlo. Ngenxa yokuqukethwe kwawo okuphezulu kwamanzi, upelepele une-kilojoule ephansi kakhulu, ngamagremu angu-149 wama-calories angu-46.

ukholifulawa

• Okuqukethwe kwamanzi: 92%

ukholifulawaKuyimifino enomsoco kakhulu enamanzi amaningi. Amagremu angu-100 ekholifulawa ahlinzeka ngaphezu kwekota yenkomishi yamanzi kanye namagremu angu-3 wefayibha. Inama-kilojoule aphansi ngenxa yokuqukethwe kwayo kwamanzi amaningi. Isitsha esisodwa singama-calories angu-25 kuphela.

Ngaphezu kwalokho, ukholifulawa wakhiwa amavithamini namaminerali ahlukahlukene angaphezu kuka-15, njenge-choline, engatholakali ekudleni okuningi. I-Choline iyisakhi esithuthukisa impilo yobuchopho.

Iklabishi

• Okuqukethwe kwamanzi: 92%

IklabishiImifino ye-cruciferous enempilo ngendlela emangalisayo. Inama-kilojoule aphansi impela. Inokuqukethwe okuphezulu kwe-fiber kanye nenani lokudla okunempilo. Icebile futhi ngovithamini C, uvithamini K, i-folate, namaminerali ahlukahlukene okulandela umkhondo anenzuzo empilweni.

Isibonelo, okuqukethwe kwayo kwe-vitamin C kunciphisa ukuvuvukala futhi kunciphisa ingozi yezifo ezingapheli ezifana nesifo sikashukela nesifo senhliziyo. Iklabishi libuye libe nama-glucosinolates, okungama-antioxidants avikela izinhlobo ezithile zomdlavuza, njengomdlavuza wamaphaphu.

ubhamubhamu

• Okuqukethwe kwamanzi: 88%

ubhamubhamuKungokunye kokudla okunamanzi amaningi. Ingxenye yegrapefruit iqukethe cishe ingxenye yengilazi yamanzi. Ngakho-ke, isithelo esiphumelelayo ekuhlangabezaneni nezidingo zamanzi zansuku zonke.

Ukwengeza, i-grapefruit inothile nge-fiber, ama-antioxidants, amavithamini ahlukahlukene namaminerali afana ne-vitamin A, i-potassium ne-folate. Iqukethe inani elikhulu likavithamini C, oqinisa amasosha omzimba.

I-cottage shizi

• Okuqukethwe kwamanzi: 80%

I-Cottage cheese iwumkhiqizo wobisi onomsoco onezindawo ezimanzisa. Cishe i-80% yesisindo se-cottage shizi iqukethe amanzi. Ngaphezu kwalokho, inkomishi engu-1 yokukhonza iqukethe amagremu angu-25 wamaprotheni. Lesi samba sihambisana no-50% wesidingo sansuku zonke samaprotheni. Amanzi amaningi kanye namaprotheni kunciphisa isifiso sokudla.

Ukufingqa;

Asihlangabezani nezidingo zamanzi emizimbeni yethu ngokumane siphuze amanzi. Ukudla okunamanzi amaningi kuyasiza ekuhlangabezaneni nezidingo zamanzi zomzimba.

Ukudla okunamanzi amaningi kuhlanganisa izithelo nemifino efana nekhabe, ikhabe, ama-strawberry, amapentshisi, umvini, ukhukhamba, ulethisi, utamatisi, upelepele kanye ne-zucchini.

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