Imifuno elishumi elinesihlanu esisityebi kwiNdlela yokuphila esempilweni

Imifuno elishumi elinesihlanu esisityebi kwiNdlela yokuphila esempilweni

Unokuba nzima ukufumana umntu ongavumelaniyo ukuba ukutya imifuno kulungile kwimpilo yakho. Sonke sivile isindululo sokutya iziqhamo kunye nemifuno ukunceda ukunyanga nokukhusela uninzi lweemeko zempilo, kodwa yintoni kanye kanye imifuno ekufuneka ibonelele ngayo?

Funda kuluhlu lweminye imifuno esempilweni ukongeza kwivenkile yakho elandelayo.

1. Iminqathe

Iminqathe-Esisityebile-Imifuno

Iminqathe iqulethe i-beta carotene, isakhi sombala esinika iminqathe kunye neminye imifuno enemibala eorenji ngombala. Ngaphandle kokunika iminqathe umbala wabo, i-beta carotene inezibonelelo zempilo ezinamandla. I-Beta carotene yi-antioxidant enceda ekulweni nomonakalo weseli kunye nokudumba okungapheliyo, okunokunceda ukunciphisa umngcipheko wezifo ezingapheliyo.

I-Beta carotene inceda umzimba ukuba wenze ivithamini A ,ekhuthaza ulusu olusempilweni, amazinyo, amathambo kunye nezicubu ezithambileyo, kwaye ikwanceda ukukhuthaza umbono olungileyo ebusuku.Enye yemifuno ethandwa kakhulu, iminqathe sisinambuzane esikuthandayo kwabo batya kakhulu. Ubumnandi babo bendalo kunye nokuhlutha okwanelisayo kubenza babe bhetyebhetye kwaye banencasa ngokwaneleyo ukuba bonwabele ngokwabo njengesiqwengana.

2. Isipinatshi

Isipinatshi-Esisityebile-Imifuno

Imifuno eluhlaza enamagqabi amnyama efana nesipinatshi ityebile kwi-vitamin K, isondlo esiluncedo kwimpilo yethambo. UVitamin K unokunceda ukukhusela ngokuchasene osteoporosis ,kulapho ithambo liya linyuka lize libe buthathaka, nto leyo eyandisa umngcipheko wokophuka.

I-Vitamin K ikwabalulekile ekunqandeni igazi; ngaphandle kwevithamini K eyaneleyo, ukusikwa okuncinci kunokuba yingozi kakhulu kunokuba kunjalo. I-Vitamin K idlala indima enkulu ekunqandeni igazi kangangokuba abantu abancinci begazi kufuneka bagcine ukutya kwabo isipinatshi kunye nolunye uluhlaza olunamagqabi kungangqinelani namayeza abo.

Isipinashi sinobutyebi kwifayibha kwaye sineekhalori eziphantsi, sisenza ukuba sibe lulongezo olukhulu kwabo banemicimbi yeswekile yegazi okanye abo bafuna ukulawula ubunzima babo. Yonwabela isaladi yespinatshi, yongeze kwiisendwitshi, okanye uyipopole kwisikhombisi kunye neziqhamo ze-smoothie eluhlaza egcwele izondlo.

yeyona nyama yenkomo ibalaseleyo emhlabeni

3. Igalikhi

I-Garlic-Esisityebi-Imifuno

Ivumba legalikhi elinamandla kunye nencasa nayo iza nayo izibonelelo zempilo ezinamandla .Igalikhi inezinto ezinokunceda ukulwa nomhlaza, ukuphucula impilo yentliziyo, kunye nokuphucula amanqanaba eswekile yegazi. Iigalikhi lukhetho olukhuselekileyo kwabo bafuna njalo yehlise icholesterol yazo kuba ifunyenwe ithoba zombini kunye ne-LDL (embi) i-cholesterol kwabo banamanqanaba aphezulu e-cholesterol.

4. Brokholi

Broccoli-Esisityebi-Imifuno

Ngelixa abantu behlala bedibanisa iziqhamo ze-citrus kunye ne-vitamin C, i-broccoli yenye yezona ziphezulu Imifuno enovithamini C onokuyithenga .Ingxenye yesiqingatha yekomityi yeebroccoli ephekiweyo ipakishe phantse i-60% yexabiso lemihla ngemihla le-vitamin C, isondlo esaziwa kakhulu ngokukwazi kwayo ukuxhasa impilo yomzimba kunye nokukhuthaza ukuphiliswa kwamanxeba.

I-Brokholi ikwangumthombo olungileyo we-calcium, ebalulekileyo kwimpilo yethambo kunye namazinyo kunye nokuhamba kwemisipha. Imithombo esekwe kwizityalo yecalcium iluncedo kubantu abaphepha okunye ukutya okune-calcium eninzi, kubandakanya nabo bangazityiyo iimveliso zobisi rhoqo, ezinjengeevegans.

5. Ikholifulawa

Icauliflower-ityebile-imifuno

Iitatto zamadoda kwimikhono yengalo

Ngokuqinisekileyo kukho i-cauliflower craze eqhubekayo, kunye ne-cauliflower pizza crust kunye ne-cauliflower irayisi iya ithandwa ngakumbi phakathi kwe-carb ephantsi kunye nabathandi abangenayo i-gluten. Icauliflower isempilweni njengoko ibhetyebhetye nefibre yayo enomtsalane kunye nomxholo weevithamini.

Ikomityi enye yecauliflower ecoliweyo ibonelela ngama-85% exabiso lemihla ngemihla ku-vitamin C kwaye ikwangumthombo olungileyo weevithamini ze-B ezifana ivithamini B6 ,exhasa amajoni omzimba asempilweni kunye nokunceda umzimba ukwetyisa izakhamzimba. Ikomityi enye yecauliflower ecoliweyo inee gram ezimbini zefayibha, enceda ukukhuthaza ukugcwala kwaye inokunceda ukunciphisa umngcipheko wokuphazamiseka kumathambo athile.

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6. Ihlumelo laseBrussels

Amahlumela eBrussels-Atyebileyo-Imifuno

Ezi mini zikhangeleka njengekhaphetshu zipakisha izibonelelo zempilo ezinkulu ezingafanelekanga. Amahlumela aseBrussels aphezulu kakhulu kwi-vitamin K kunye no-C kunye nokuba ngumthombo olungileyo we-folate. Umntu sisondlo esibalulekileyo kubafazi abakwiminyaka yokuzala kuba inceda ekuthinteleni iziphene zokuzalwa kwengqondo kunye nomqolo ekukhulelweni kwasekuqaleni. Uhlobo lomntu lukwabalulekile ekukhuleni kweseli okunempilo.

Ukuba abukho ubungqina obaneleyo bokuba unokongeza ihlumelo laseBrussels kuluhlu lwakho lokuthenga, cinga ngoku; Ukutya amahlumelo e-brussels kudityaniswa ne ukunciphisa umngcipheko womhlaza .Kuqikelelwa ukuba 1.9 yezigidi zabantu uyakufumana isifo somhlaza kulo nyaka, ke zama ukwenza eyakho indima ukunciphisa umngcipheko kwindlela yokuphila esempilweni.

7. Iibhatata

Iitapile eziswiti-Esisityebileyo-Imifuno

Iitapile zityebile ku-vitamin A, nto leyo engothusiyo ngenxa yombala wawo we-orenji, ebonisa ukuba bazizityebi kwi-beta carotene, eyandulela ivithamin A. Ukutya ibhatata inokunceda thintela isifo seswekile, umhlaza kunye nokunciphisa ukudumba.

Iitapile ziphezulu kancinci kwifayibha xa kuthelekiswa neetapile ezimhlophe ,eyehlisa isalathiso seglycemic. Isalathiso seGlycemic linyathelo lokukhawuleza kokutya okunyusa iswekile yegazi. Ukutya okungaphantsi kwesalathiso se-glycemic mancinci amathuba okuba iswekile yegazi kunye namanqanaba e-insulin; amanqanaba aphezulu e-insulin anyusa umngcipheko wohlobo lwesifo seswekile kunye nokuzuza ubunzima obungafunekiyo.

8. I-Asparagus

I-Asparagus-Esisityebile-Imifuno

Ngelixa ukhetha inyama ukuphosa i-grill ehlotyeni, qhubeka uye ubambe i-asparagus ngelixa ulapho. I-Asparagus yimifuno enentliziyo ebambelele ekoyiseni kwaye iya kuphucula umgangatho wesondlo webhakhaki yakho.

iiTattoo zeminwe ezincinci zabafana

I-Asparagus yikhalori esezantsi, imifuno ephezulu enefayibha edibeneyo ngokutya okuninzi. Ityebile kwi-folate, i-vitamin K kwaye iqulethe phantse iigrama ezimbini zefayibha kwikomityi enye nje yesiqingatha seasparagus ephekiweyo. Kwi Izifundo zezilwanyana I-asparagus eluhlaza ithintele uxinzelelo lwegazi oluphezulu kwiigundane ezinexinzelelo lwegazi.I-Asparagus iqulethe i-potassium, ekwanceda ukukhuthaza uxinzelelo lwegazi olusempilweni ngokuphumla kwemithambo yegazi.

9. Beet

Beet-Esisityebile-Imifuno

Baya kuzonakalisa izandla zakho, kodwa kufanelekile. Beet ziqulathe antioxidants ukuba ifunxwe kakuhle ngabantu ,ukunceda ukulwa nokudumba kunye nokonakala kweseli, okunokukhawulezisa inkqubo yokuguga. Beet ngumthombo wendalo iitrate ,eziguqula zibe yi-nitric oxide, inceda ekuphuculeni ukuhamba kwegazi ngokuphucula imithambo yegazi.

Iibhontshisi zigcwele ifayibha, ikomityi enye ibonelela phantse ezine iigremu zefayibha, phantse iipesenti ezingama-20 zexabiso elinconywayo lemihla ngemihla. Ukutya a ukutya okune-fiber ungawunciphisa umngcipheko wesifo sentliziyo, isifo seswekile, ukubetha, nokutyeba kakhulu.

10. Iipelepele zentsimbi

I-Bell-pepper-esisityebi kakhulu-imifuno

Njengeminqathe, iipilisi zentsimbi zilula izihlwele ngenxa yobumnandi bendalo kunye nokuqaqamba. Iipelepele zeBell zilayishwe ngevithamini C, ezinokukunceda ukunyusa ukufunxeka komzimba wakho ngentsimbi. Intsimbi iyanceda ukuhambisa ioksijini emzimbeni wonke. Ngaphandle kwentsimbi eyaneleyo, ianemia inokukhula, ibangele ukudinwa, ubuthathaka, kunye nolusu olukhanyayo. Ukuba unomdla we-anemia, yongeza i-bell pepper kwinyama yakho kunye nezitya ezisekwe kwimbotyi ukuze wandise i-iron yakho yokutya. Ipepile eyosiweyo kwi-fajita yakho, nabani na?

ngaphambili iyadi paver yokuhamba izimvo

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11. Iklabishi ebomvu

Iklabishi ebomvu-esisityebi kakhulu-imifuno

Iklabishi ebomvu ngumthombo we anthocyanins ,ezizizi-pigment ezinika iziqhamo kunye nemifuno ngombala wazo obomvu, mfusa, kunye noluhlaza okwesibhakabhaka. I-Anthocyanins inceda ukukhusela isibindi sakho ekonzakaleni, ukunceda ukunciphisa uxinzelelo lwegazi, ukuphucula ukubona, kunye nokulwa nomhlaza kunye nokukhula kwebacteria. Ngubani owaziyo ukuba unokufumana isibonelelo esikhulu kangaka kwisithako esikholeslaw yakho?

12. Itswele

Itswele-olusetyeni-imifuno

Njengokuba iintlungu zisikwa, akumangalisi ukuba iiresiphi ezininzi zibiza amatswele. Amatswele anyusa incasa kwizitya kwaye angonyusa impilo yakho ngaxeshanye. Itswele ziqulathe iikhompawundi oko kunokunceda ekulweni umhlaza kunye nokunciphisa ukwakheka kwegazi eliyingozi, elinokukhokelela kwisifo sentliziyo, ukubetha, okanye ukubola kwemiphunga. Ifayibha kwi-anyanisi inokunceda ekulweni i-cholesterol ephezulu. Amanqanaba aphezulu e-LDL (amabi) cholesterol yenye yezona zinto zibeka emngciphekweni wesifo sentliziyo, esona sizathu siphambili sokufa kwilizwe lonke.

13. Kale

Kale-Healthiest-Imifuno

Olunye uhlobo lokutya olunamandla olunombala oluhlaza olunamagqabi, i-kale ihlala ithathwa njengokutya okuphezulu ngenxa yeempawu zayo ezinesondlo. I-Kale ityebile ku-vitamin K, folate, calcium, kunye ne-potassium, phakathi kwezinye izakha mzimba ezibalulekileyo. I-Kale yintlonelo yentliziyo kunesipinatshi, ngenxa yoko iyakwazi ukubambelela ekuphekeni ngaphandle kokubuna.

Yongeza i-kale kwiisuphu, isityu, amaqanda aqhekeziweyo, okanye usike ezinye kwaye uziphose epanini xa upheka inyama yenkomo yeetacos. Ungabhaka kwakhona i-kale ukwenza i-crispy, i-savory Iichips zakudala ; yonke into oyifunayo yi-oyile encinci yomnquma kunye nentwana yetyuwa.

14. Amakhowa

Amakhowa-Atyebileyo-Imifuno

ngasese phezu kocingo

Amakhowa aqukethe ifayibha esebenza njenge-prebiotic, eyondla ibacteria esempilweni emathunjini. Intsholongwane yentsholongwane inoxanduva lwempilo yomzimba kwaye iyaziwa ukuba ibalulekile unxibelelwano kunye nempilo yengqondo .Ukungalingani kwamathumbu ebacteria kunokunyusa ukudumba kunye nokubakho kokuphazamiseka kwempilo yengqondo njengoxinzelelo kunye noxinzelelo.

Ikomityi enye yamakhowa onke ibonelela ngeegram ezintathu zeeprotheyini, ezenza ukongezwa okuthandwayo kwisidlo se-vegan ukunceda ukuhlangabezana neemfuno zeprotheni. Ukugcoba amakhowa amakhulu e-portobello yindawo eyaziwayo yenyama ye-vegan ukusukela oko amakhowa abambelela ekugcobeni kakuhle kwaye anokubonelela ngokwenziwa kwenyama.

15. Iimbotyi

Iimbotyi-zityebile-Imifuno

Iimbotyi yimidumba, iklasi yemifuno, kwaye zihlala zithathwa njengemifuno enesitatshi kunye neetapile. Imizekelo yeembotyi ibandakanya iimbotyi ezimnyama, iimbotyi ezimhlophe, iimbotyi zepinto, iichickpeas, neelentile, ukubala nje ezimbalwa. Iimbotyi zityebile ngokumangalisayo kwifayibha, nge ikomityi enye yeembotyi eziluhlaza ukubonelela kakuhle ngaphezulu kosuku lwefayibha.

Iibhontshisi zingumthombo olungileyo we-iron-based iron, kunye noxinzelelo lwegazi-lwehlisa i-potassium. Kuquka ngaphezulu esekwe kwizityalo Iiproteni ezinjengeembotyi zinokunceda impilo yakho iphela ngokunciphisa umngcipheko wezifo ezinganyangekiyo kunye nokunciphisa amathuba okuba kufuneka amayeza ukuba ngaba uvela isifo esinganyangekiyo.

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