Ukuze ukhuseleke ngamandla, thembele kwimifuno eluhlaza eluhlaza

Ukuze ukhuseleke ngamandla, thembele kwimifuno eluhlaza eluhlaza

1. ikhaphetshu

Ikhaphetshu yenye yeyona mifuno isempilweni etyiwa kwihlabathi jikelele, nokuba ibilisiwe okanye ikrwada. Iqulethe ezininzi izondlo ezibalulekileyo ezifana neevithamini, iiminerali kunye ne-antioxidants eziluncedo kumzimba. Enye indebe yeklabishi eluhlaza inokubonelela ngamaxesha angama-6 i-vitamin K yokutya okupheleleyo, kabini i-vitamin A kunye ne-vitamin C eyaneleyo, kunye ne-antioxidants, enceda ukukhusela izifo ezibangelwa uxinzelelo lwe-oxidative.

2. Microgreen

I-Microgreens okanye imifuno emincinci zizityalo eziluhlaza ezingavuthiweyo ezivelisa imbewu yemifuno kunye nemifuno. Imifuno emincinci isetyenziselwa ukuhombisa okanye ukuhombisa ukutya kodwa iluncedo kakhulu empilweni. Oku kutya kwezityalo kupakishwe iivithamin C, E kunye no-K ezinokuhlangabezana ngokulula neemfuno zemihla ngemihla zomntu ezi vitamin ngelixa esitya iicalories ezimbalwa.

3. Amagqabi eBeetroot

Ukutya iibeet okanye iibeet zilungile empilweni, kwaye amagqabi ayo aluhlaza atyebile kwi potassium, calcium kunye ne fiber, kunye ne vitamin A kunye no K kunye ne antioxidants. Ukutya amagqabi e-beetroot kunciphisa umngcipheko wokuba nezifo zamehlo ezifana ne-macular degeneration kunye ne-cataracts.

4. Ikhaphetshu

Ikhaphetshu inokutyiwa ikrwada ukufumana inzuzo enkulu yezempilo. Inokunciphisa umngcipheko womhlaza, ngakumbi umhlaza wommizo, xa ityiwe ikrwada okanye ibilisiwe. Isenokuphucula nokwetyisa kunye nempilo ye-immune system.

5. I-Watercress

I-Watercress iyaziwa ngeempawu zayo zokuphilisa ezimangalisayo kwaye sele isetyenziswe njengeyeza lezityalo ixesha elide. I-Watercress ikhuthaza impilo kuba ijolise kwiiseli ezinomhlaza kwaye inciphisa ukwanda kweeseli zomhlaza. Ingongezwa kwisidlo semihla ngemihla kunye netyuwa okanye iziqholo ezisisiseko kunye nokutya okunencasa ekrakra.

6. Isipinatshi

Isipinatshi saziwa ngokubanzi ngomthombo waso otyebileyo wezondlo eziphucula impilo kunye neeminerali. Isipinatshi sinokuphucula ukuveliswa kweeseli ezibomvu zegazi emzimbeni kunye nokunciphisa iziphene ze-neural tube. Igcwele i-folic acid kwaye iluncedo ekuthinteleni iimeko ezininzi zempilo. Iingcali zincoma ukutya isipinashi esiluhlaza kanye ngosuku ukuphucula impilo kunye nokukhusela iimeko ezininzi.

7. Romaine lettuce

Isityebi kwiivithamini A kunye noK. Iziphumo zophando eziliqela zibonise ukuba ukutya i-lettuce yaseRoma rhoqo kunokuphucula amanqanaba egazi kunye nokunciphisa ingozi yesifo senhliziyo.

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