Indlela yokulahla ubunzima bakho obuninzi ngaphambi kwehlobo?

Indlela yokulahla ubunzima bakho obuninzi ngaphambi kwehlobo?

Yitya Oku Ayikokuba ipapashe iinketho zokutya ezili-18 ofanele ube nazo ekhaya phambi kwexesha lasehlotyeni, kunye nezinye izinto ezizanyiweyo neziyinyani ezikhoyo unyaka wonke, ezinye zazo ezinokutyiwa zikrwada, ziphekiwe okanye zidityaniswe zibe zismoothies ezinencasa enkulu. Nazi iingenelo zempilo zokhetho lokutya olucetyiswayo:

1. iradish
Ngokophononongo lwezesayensi kwiZondlo, i-radishes inokunceda ukuphelisa isifo sikashukela ngenxa yokukwazi kwabo ukunciphisa ukwakhiwa kwee-radicals zamahhala, ukukhuthaza ukunyuswa kwe-glucose kunye ne-metabolism yamandla, kunye nokunciphisa ukufakwa kwe-glucose emathunjini.

2. Iapilkosi
Iiapilkosi zezona ndlela zifanelekileyo kwezinye izimuncumuncu. Iqukethe i-3 grams yefiber kunye ne-79 calories ngekomityi, i-apricots ilayishwe nge-potassium, i-vitamin C kunye ne-vitamin A, ekhuthaza umbono omhle, amajoni omzimba anamandla, kunye nempilo yokuzala. "Ukuba injongo kukunciphisa umzimba, yidla iiapilkosi ezimbini zobumnandi, incasa enkulu kunye neekhalori ezimbalwa," utshilo uKeri Gans, isazi sokutya esibhalisiweyo kunye nombhali weThe Small Change Diet.
3. Ii-ertyisi
Izityalo eziziimbotyi zineeprotheyini ezininzi, malunga ne-9 grams ngekomityi nganye. Ukongeza kwi-fiber, i-Gans ithi, i-peas yi-goldmine yokutya ye-vitamins kunye neeminerali ezibandakanya iivithamini A, B6, C kunye ne-K, i-folate, i-riboflavin, i-thiamin, i-magnesium, i-potassium, i-phosphorus, i-manganese kunye nentsimbi.

4. Amakhowa
Amakhowa aphakathi kwemithombo yezityalo ephezulu yevithamin D, ekubonelela nge-23% yexabiso lemihla ngemihla elicetyiswayo kwikomityi enye. Olunye uphononongo lufumene ukuba xa ugxininiso lwe-vitamin D luphantsi kwiqela leembaleki, yayiyi-biomarker yokwanda kokuvuvukala.
5. iqunube
UToby Amidor, ingcali yezondlo kunye nombhali weGreek Yogurt Kitchen uyacacisa: Iziphumo zophononongo olusebenzayo zibonise ukuba “i-anthocyanins inokunceda ekunciphiseni ukufumba kwamafutha esiswini.” Ikomityi yamaqunube iqulethe nje iikhalori ezingama-50, kunye neegram ezi-3 zokuzalisa ifayibha kunye nemithwalo yemetabolism-yonyusa ivithamin C.
6. Intlanzi
Nangona intlanzi isoloko iyindlela enhle yokunciphisa umzimba, inzuzo ye-shrimp ayinakuhoywa. I-Gans ithi i-100 grams ye-shrimp ene-steam iqulethe kuphela iikhalori ezingama-84 kunye ne-17 grams yeprotheni. I-Shrimp ikwangumthombo obalaseleyo we-antioxidant mineral selenium, egcina intliziyo isempilweni. Akukho ngaphezu kwe-220 milligrams ye-cholesterol kwi-400-gram yokukhonza i-shrimp.
7. Iyogurt yesiGrike
Xa isimo sezulu sifudumala, isitya esibandayo se-yogurt ye-Greek kunye namajikijolo eshukela ephantsi kunokuba yi-Suhoor ehlaziyayo, ecebileyo kwi-potassium, iprotheni, i-zinc, kunye ne-vitamin B6 kunye ne-B12.
8. I-pasta yengqolowa epheleleyo
UGans uthi ukutya isitya se-whole-wheat pasta kunye nesipinatshi okanye i-shrimp eyosiweyo iphezulu kwiivithamini B, ubhedu, i-selenium, i-magnesium kunye ne-manganese. Zikwalayishwa ngefiber kwaye zinceda ukunciphisa iswekile yegazi kunye namanqanaba e-cholesterol.
9. Iitapile ezibhakiweyo
Iitapile ebhakiweyo ephakathi iqulethe malunga ne-110 yeekhalori, kunye ne-potassium, i-fiber ehlisa uxinzelelo lwegazi, kunye ne-vitamin B6 kunye ne-C ekhuthaza ukusebenza kwengqondo.
10. amaqanda

Akukho nto ifana neqanda eligcwele iprotheni ukunika amandla umzimba wakho kunye nokutya. U-Amidor uchaza ukuba isifundo se-2015 kwiYunivesithi yasePurdue safumanisa ukuba ukongeza amaqanda kwiisaladi kwandisa amandla omzimba okufunxa i-carotenoids, enemiphumo yokulwa ne-antioxidant kunye ne-anti-inflammatory.
11. Isiselo seHibiscus
Umxholo we-flavonoid wesiselo se-hibiscus unceda ukulwa nokuqunjelwa ngokuchasa umphumo we-aldosterone, ihomoni elawula ukulinganisela kwamanzi kunye ne-electrolyte, emzimbeni.
12. Isipinatshi
Isipinatshi sityebile kwiiprotheni zokwakha izihlunu, ifayibha egcweleyo, kunye neevithamini A, C kunye noK. Zikwaqulethe iikhompawundi ezinamandla ezicinezela umdla ezibizwa ngokuba yi-thylakoids.
13. Iartichoke
Enye i-artichoke ephekiweyo ephakathi iqulethe i-10.7 grams yefiber, kunye nesiqingatha sekomityi yeentliziyo ze-artichoke iqulethe i-7 grams yefiber. La manani enza i-artichokes ibe yenye yezona zinto zinamandla zokutya ezinefayibha ezikunika imvakalelo yokuhlutha kunye negalelo ekunciphiseni ubunzima.
14. I-lettuce ebomvu
I-lettuce ebomvu yenye yezona zinto zinkulu zokulahlekelwa kwesisindo emhlabeni kuba enye ikomityi yamagqabi ebomvu iqulethe iikhalori ezi-4 kuphela. Ikwatyebile kwiivithamini A kunye noK.
15. I-Watercress
Amagqabi e-Watercress yenye yezona zinto zixineneyo zokutya kwiplanethi kwaye ziqulethe kuphela iikhalori ezi-2 nge-XNUMX/XNUMX indebe.
16. Ipapaya
I-Papaya yaziwa kakhulu nge-enzyme yayo yokugaya, enokukunceda ukukhupha ukudumba ngokulula kwaye ugcine uziva ugcwele ixesha elide.
17. Ikholifulawa
Ikholifulawa inezondlo ezinciphisa ubunzima bomzimba njengefayibha kunye nevithamin C. Ikomityi nje enye yecauliflower enqunqiweyo ineemiligram ezingama-320 ze<em>potassium, enokunceda ukuthintela uxinezeleko lwegazi nokuphelisa ukuqunjelwa ngokususa amanzi agqithisileyo nesodium.
18. Iibhithi
Ngokophononongo olupapashwe kwijenali Nutrients, i-beetroot ye-antioxidant, i-anti-inflammatory kunye ne-vascular benefits iboniswe ukunceda ukukhusela isifo senhliziyo kunye nomhlaza kunye nokunciphisa uxinzelelo lwegazi oluphezulu, ukuvutha kunye noxinzelelo lwe-oxidative.