Qinisekisa ukuba ukutya oku kutya kukrwada

Qinisekisa ukuba ukutya oku kutya kukrwada

1. Beetroot

IBeetroot ngumthombo omkhulu wefolate, enceda ekuphuhliseni ingqondo kunye nokuzala kweeseli, kodwa xa i-beetroot ishushu, ilahlekelwa malunga ne-25% yesondlo sayo.

2. Isipinatshi

Ithathwa njengeyona mifuno inamagqabi aluhlaza xa ityiwe ikrwada, kuba inevithamin C kunye no E, ifayibha, i-enzymes, kunye ne-amino acids. Xa siphekiwe, isipinatshi silahlekelwa kokubini incasa yaso kunye nee-amino acids.

3. Iminqathe

Iminqathe ekrwada inika ixabiso eliphezulu lesondlo kuneminqathe ephekiweyo, kwaye ibonelela ngeenzuzo ezininzi kwimpilo yamehlo kunye namandla omzimba.

4. Ukhetho

Kuyinto yesiko ukutya ukhukhamba ngaphandle kokupheka. Iingcali zincoma ukuyidla njenge-snack ephantsi kweekhalori kunye neoli yeoli kunye / okanye ityuwa elula.

5. Radish

Uphononongo lubonise ukuba iradish inika uncedo oluninzi lwezempilo xa ityiwe kwimo yayo ekrwada. Kodwa kufuneka kuthathelwe ingqalelo kwaye idliwe ngokumodareyitha, kuba inokubangela i-flatulence kunye negesi.

6. Itumato

Iitumato ezikrwada zibonelela ngeevithamini eziyimfuneko, iiminerali, kunye nezondlo ezinokubonelela ngenani leenzuzo zempilo ezinzulu. Ukutya iitumato ezikrwada kunceda ekuthinteleni ezinye izifo ezifana ne-osteoporosis, umhlaza, isifo seswekile, amatye ezintso, isifo sentliziyo kunye nokutyeba ngokugqithiseleyo.

7. Itswele

Amatswele aneekhompawundi ezinceda ukulwa umhlaza. Ukutya itswele elikrwada endaweni yetswele eliphekiweyo kuthiwa kukhusela kumhlaza wemiphunga nowedlala lobudoda ngenxa yeekhompawundi zalo (ezilahlekayo xa ziphekiwe).

8. ikhaphetshu

Iklabishi ibonakaliswe ngumxholo ophezulu we-vitamin K, oyimfuneko kumzimba womntu. Ukongezwa kweklabishi eluhlaza ekutyeni kunika inzuzo yokuphucula inkqubo yokugaya ngelixa ukoyisa iingxaki zokugaya kunye negesi.

9. Iseleri

I-Celery yenye yezona zinto zilungileyo zokutya ezinokutyiwa ziluhlaza kuba ziqulethe amanqanaba aphezulu e-chlorophyll, edlala indima ye-antioxidant emzimbeni. Ukutya i-celery eluhlaza kuyigcina iphezulu kwiivithamini C kunye ne-B, ezinceda ukuphucula impilo yonke.

10. Ikhokhonathi

Ikhokhonathi eluhlaza igcina izondlo ezininzi. Amanzi kakhukhunathi ngumthombo wendalo we-magnesium, i-potassium kunye ne-sodium.

11. Ilamuni

Iilamuni ziyaziwa ngezibonelelo zazo ezininzi, ukusuka kwizixa ezigxininisiweyo zevithamin C kunye nefayibha, ukuya kwiikhompawundi ezininzi zezityalo, ukuya kwiiminerali kunye nee-oyile ezibalulekileyo. Xa usitya i-lemon kwimo ekrwada, umzimba uzuza kuzo zonke izinto eziphilileyo ezikhoyo kuwo.

12. Igalikhi

Igalikhi isetyenziswa kakhulu ekuphekeni, nangona ukuba sesichengeni sobushushu kunciphisa ixabiso layo lesondlo. Igalikhi ineekhompawundi ezibulala iiseli zomhlaza, ezinokuthi zisetyenziswe kakuhle xa ityiwe ngaphandle kokupheka.

13. I-Brokholi

Kukhethwa ukuba udle i-broccoli ngaphandle kokupheka ukuze ufumane impilo epheleleyo kunye neenzuzo zesondlo. Kodwa inokutyiwa ibilisiwe kwaye ifakwe ngomphunga umzuzu nje kwabo bangayithandiyo incasa yayo okanye incasa ikrwada.

14. Amandongomane

Amantongomane kwimeko yawo eluhlaza abonelela ngamanqanaba aphezulu e-magnesium kunye nentsimbi. Kodwa ukuba amandongomane ayosiwe okanye afudunyezwe, iikhalori namafutha awo anyuka, kwaye i-magnesium kunye nomxholo wentsimbi uyehla.

15. I-Pepper ebomvu

I-pepper ebomvu iqulethe malunga neekhalori ezingama-32 kwaye igcwele i-vitamin C, eyancipha xa iphekiwe. Iipepile ezibomvu zezona zingcono xa zityiwa zikrwada okanye zosiwe, njengoko ziphulukana nesondlo sazo xa ziphekiwe.

16. Ioli yeoli

Abanye abantu banqwenela ukusebenzisa ioli yomnquma ekuphekeni ukugcina ubunzima obusempilweni. Kodwa iingcali zicebisa ukutya ioyile yomnquma ekrwada eyongezelelweyo ukuze ufumane ivithamin E engaphezulu kunye ne-antioxidants.

17. Ivokhado

Iiavokhado zizityebi kwifiber kunye ne-carotenoids, ezinezinga eliphantsi lecarbohydrates. Iingcali zicebisa ukutya iiavokhado zikrwada ukuze ufumane izibonelelo zempilo ezipheleleyo. Ukupheka kuchaphazela umxholo weavokhado kwaye kuyenza ilahlekelwe zezinye izondlo zayo ezibalulekileyo.

Iingcebiso zokutya okukrwada

• Akukho mfuneko yokuba ubambelele ekutyeni kwemifuno ukuba ufuna ukulandela ukutya okusekelwe kwizondlo ezikrwada, njengoko okunye ukutya okufana namaqanda, iimveliso zobisi ekrwada kunye neendidi ezithile zenyama zenza indlela yazo ekutyeni okunjalo. Ekuphela kwembono apha kukuphepha ukutya iimveliso ezifakwe kwi-pasteurized kunye ne-homogenized yalo naluphi na uhlobo.
• Ukutya ukutya okukrwada kuneengenelo ezininzi malunga nokulula kokwetyisa kunye neenzuzo eziphezulu zempilo ezinexabiso eliphantsi.
• Inyama ekrwada okanye engaphekwanga ngokwaneleyo kunye nentlanzi maziphetshwe.Inyama ekrwada inokuba nentsholongwane eyingozi, kuquka i-salmonella, i-listeria kunye ne-E. coli, enokubangela ityhefu ekutyeni.
• Ukutya ukutya okukrwada kubathengisi basesitalatweni kufuneka kuphetshwe, kwaye kufuneka kuhlanjwe ngocoselelo phambi kokukutya.

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