Qiniseka ukuthi udla lokhu kudla kuluhlaza

Qiniseka ukuthi udla lokhu kudla kuluhlaza

1. I-Beetroot

I-Beetroot iwumthombo omuhle kakhulu we-folate, osiza ekuthuthukiseni ubuchopho kanye nokuzala kwamangqamuzana, kodwa uma i-beetroot ishisa, ilahlekelwa cishe u-25% wokudla kwayo okunomsoco.

2. Isipinashi

Ibhekwa njengenye yemifino engcono kakhulu enamaqabunga aluhlaza uma idliwa ingavuthiwe, ngoba iqukethe inani elihle lamavithamini C no-E, i-fiber, ama-enzyme, nama-amino acid. Uma siphekiwe, isipinashi silahlekelwa kokubili ukunambitheka kwaso nama-amino acid.

3. Izaqathi

Izaqathi ezingahluziwe zinikeza umsoco ophezulu kunezaqathi eziphekiwe, futhi zinikeza izinzuzo eziningi zempilo yamehlo namandla omzimba.

4. Inketho

Kuyinto evamile ukudla ukhukhamba ngaphandle kokupheka. Ochwepheshe batusa ukuyidla njengesidlo esinekhalori ephansi esinamafutha omnqumo kanye/noma usawoti omncane.

5. Isithombo

Ucwaningo luye lwabonisa ukuthi i-radish inikeza izinzuzo eziningi zezempilo uma idliwa isesimweni sayo esingavuthiwe. Kodwa kufanele kuqashelwe futhi idliwe ngokulinganisela, ngoba ingabangela i-flatulence negesi.

6. Utamatisi

Utamatisi oluhlaza unikeza amavithamini abalulekile, amaminerali, nemisoco enganikeza inani lezinzuzo zezempilo ezijulile. Ukudla utamatisi oluhlaza kusiza ekuvimbeleni ezinye izifo ezifana ne-osteoporosis, umdlavuza, isifo sikashukela, amatshe ezinso, isifo senhliziyo, nokukhuluphala.

7. Anyanisi

U-anyanisi unezithako ezisiza ukulwa nomdlavuza. Ukudla u-anyanisi oluhlaza esikhundleni sika-anyanisi ophekiwe kuthiwa kuvikela umdlavuza wamaphaphu nowe-prostate ngenxa yenhlanganisela yawo (elahleka uma uphekiwe).

8. iklabishi

Iklabishi ibonakala ngokuqukethwe kwayo okuphezulu kwe-vitamin K, ebalulekile emzimbeni womuntu. Ukwengezwa kweklabishi eluhlaza ekudleni kunikeza inzuzo yokuthuthukisa inqubo yokugaya ngenkathi kunqoba izinkinga zokugaya kanye negesi.

9. Isilimo esidliwayo esinamagatsha anamanzi

Isilimo esidliwayo esinamagatsha anamanzi singenye yezindlela ezingcono kakhulu zokudla ezingadliwa luhlaza ngoba iqukethe amazinga aphezulu e-chlorophyll, edlala indima ye-antioxidant emzimbeni. Ukudla isilimo esidliwayo esinamagatsha anamanzi kugcina kuphezulu kumavithamini C no-B, okusiza ukuthuthukisa impilo yonke.

10. Ukhukhunathi

Ukhukhunathi ongahluziwe ugcina imisoco eyengeziwe. Amanzi kakhukhunathi angumthombo wemvelo we-magnesium, i-potassium ne-sodium.

11. Ulamula

Ulamula aziwa ngezinzuzo zawo eziningi, kusukela enanini eligxilile likavithamini C kanye nefayibha, kuya kwezinhlanganisela eziningi zezitshalo, kuya kumaminerali namafutha abalulekile. Lapho udla ulamula ngendlela yawo eluhlaza, umzimba uzuza kuzo zonke izakhi ezinempilo ezitholakala kuwo.

12. Igalikhi

I-garlic isetshenziswa kakhulu ekuphekeni, nakuba ukuchayeka emazingeni okushisa kunciphisa inani layo lokudla okunempilo. I-garlic iqukethe izinhlanganisela ezibulala amangqamuzana omdlavuza, angasetshenziswa kangcono uma idliwe ngaphandle kokupheka.

13. I-Brokholi

Kungcono ukudla i-broccoli ngaphandle kokupheka ukuze uthole izinzuzo zayo ezigcwele zezempilo nezomsoco. Kodwa ingadliwa ibilisiwe futhi ifakwe ngesitimu umzuzu owodwa kulabo abangathandi ukunambitheka kwayo noma ukunambitha kuluhlaza.

14. Amantongomane

Amantongomane esimweni sawo esiluhlaza ahlinzeka ngamazinga aphezulu e-magnesium nensimbi. Kodwa uma amantongomane osiwe noma ashiswa, ama-calories namafutha awo ayenyuka, futhi okuqukethwe kwe-magnesium nensimbi kuyehla.

15. Upelepele Obomvu

Upelepele obomvu uqukethe ama-kilojoule angaba ngu-32 futhi ugcwele uvithamini C, oncishiswayo uma uphekiwe. Upelepele obomvu udliwa kakhulu uluhlaza noma ugazingiwe, njengoba ulahlekelwa umsoco wawo uma uphekiwe.

16. Amafutha omnqumo

Abanye abantu bazimisele ukusebenzisa amafutha omnqumo ekuphekeni ukuze balondoloze isisindo esinempilo. Kodwa ochwepheshe bayeluleka ukudla amafutha omnqumo aluhlaza ukuze uthole uvithamini E owengeziwe kanye nama-antioxidants.

17. Ukwatapheya

Ukwatapheya unothe nge-fiber kanye ne-carotenoids, enezinga eliphansi lamacarbohydrates. Ochwepheshe batusa ukudla ukwatapheya uluhlaza ukuze uthole izinzuzo zawo zezempilo ezigcwele. Ukupheka kuthinta okuqukethwe kukakotapheya futhi kubangele ukuba ulahlekelwe ezinye zemisoco yawo ebalulekile.

Amathiphu okudla ukudla okuluhlaza

• Asikho isidingo sokunamathela ekudleni kwemifino uma ufuna ukulandela ukudla okusekelwe ezakhamzimba ezingaphekiwe, njengoba okunye ukudla okunjengamaqanda, imikhiqizo yobisi eluhlaza kanye nezinhlobo ezithile zenyama zingena ekudleni okunjalo. Umbono kuphela lapha ukugwema ukudla imikhiqizo efakwe i-pasteurized kanye ne-homogenized yanoma yiluphi uhlobo.
• Ukudla ukudla okuluhlaza kunezinzuzo eziningi mayelana nokugayeka kokudla kalula kanye nezinzuzo eziphakeme zezempilo ezinezindleko eziphansi.
• Inyama nenhlanzi eluhlaza noma engaphekiwe kahle kufanele kugwenywe Inyama eluhlaza ingaba namagciwane ayingozi, okuhlanganisa i-salmonella, i-listeria kanye ne-E. coli, engabangela ushevu ekudleni.
• Ukudla ukudla okuluhlaza okuvela kubadayisi basemgwaqweni kufanele kugwenywe, futhi kufanele kugezwe kahle ngaphambi kokukudla.

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