Yeka ukudla lokhu kudla ngendlela engafanele

Yeka ukudla lokhu kudla ngendlela engafanele

Uma kuziwa ekugcineni ukudla okunempilo, kukhona ama-superfoods athatha indawo ephakathi ngenxa yezinzuzo eziningi zezempilo. Lezi zikhungo ezinamandla ezinomsoco zigcwele amavithamini, amaminerali, nama-antioxidants angathuthukisa impilo yomuntu namasosha omzimba. Kodwa akukhona nje ngokuhlanganisa lezi zidlo ezidliwayo ezibizayo, kuphinde kube nokuqonda ukuthi zingadliwa kanjani ngendlela efanele ukuze kuzuze ngokugcwele ukondleka kwazo, ngokombiko oshicilelwe abeHealth Shots.

1. Ama-alimondi
Ama-alimondi ayindlela ethandwayo yokudla okulula, kodwa ochwepheshe bayeluleka ukuthi ama-alimondi acwiliswe ukuze athuthukise ukugayeka kokudla kwawo kanye nokumuncwa kwemisoco yawo. Ukucwilisa ama-alimondi emanzini ubusuku bonke kusiza ukwenza ama-enzyme asiza ukudiliza i-phytic acid, inhlanganisela evimbela ukumuncwa kwezakhi. Le nqubo ingathuthukisa ukutholakala kwamaminerali abalulekile njenge-zinc ne-magnesium. Ucwaningo olushicilelwe kuJournal of Food Science lwathola ukuthi ukucwiliswa kwama-alimondi amahora angu-12 kwandisa ukutholakala kwemisoco ethile, okuhlanganisa uvithamini E kanye ne-magnesium.

2. I-quinoa
I-Quinoa isizuze ukuthandwa okukhulu njengenye indlela yokusanhlamvu engenagluten, kodwa abanye abantu abayicwilisi imizuzu engu-15 ngaphambi kokuyiwasha ngamanzi ngaphambi kokuyipheka, isinyathelo ochwepheshe abathi sibalulekile ekuzuzeni inzuzo ephezulu kakhulu. I-quinoa ngokwemvelo iqukethe ukunamathela okumunyu okubizwa ngokuthi ama-saponins, okungathinta ukunambitheka nokugaya.

3. I-apula
Ucwaningo, olushicilelwe ku-Journal of Agricultural and Food Chemistry, lwathola ukuthi ikhasi le-apula liqukethe i-fibre yokudla, ama-antioxidants, nezinye izinhlanganisela ezizuzisayo ezifaka isandla empilweni yonke.

Ucwaningo lugcizelele ukubaluleka kokudla ama-apula anesikhumba esiqinile ukuze kwandiswe izinzuzo zezempilo. Iningi lomsoco wama-apula lisesikhunjeni sawo, ngakho esikhundleni sokuwacwecwa, ungawageza kahle ama-apula futhi ujabulele isikhumba sawo siphelele.

4. I-Brokholi
Ochwepheshe batusa ukubilisa i-broccoli esikhundleni sokuthosiwe, ukubhakwa, noma ukubiliswa. Ukuphefumula kusiza ukugcina imisoco eminingi ngangokunokwenzeka, okuhlanganisa uvithamini C, i-folic acid, nama-antioxidants. Ukupheka ngokweqile i-broccoli kungaholela ekulahlekelweni kwezakhi, ngakho-ke kufanele kube crispy kuphela lapho i-steamed imizuzu engekho ngaphezu kwe-5.

5. Imifino
Nakuba ubhontshisi osemathinini unikeza ukunethezeka kanye nesivinini sokulungiselela, kuwumqondo omuhle ukugwema ukuwathenga noma nini lapho kunokwenzeka. Ubhontshisi osemathinini uvame ukuqukatha usawoti owengeziwe kanye nezivimbelakuvunda. Imiphumela yocwaningo, eyanyatheliswa kumagazini i-Food Science, ibonisa ukuthi imifino ekheniwe iqukethe amazinga aphezulu e-sodium kunezakwabo ezomisiwe. Ochwepheshe bayeluleka ngokukhetha imidumba eyomisiwe, edinga ukucwiliswa emanzini futhi iphekwe kodwa inikeza inketho enempilo, engokwemvelo. Ukucwilisa imidumba eyomile ngobusuku bonke kusiza ukunciphisa isikhathi sokupheka futhi kukhuthaze nokugaya.

Izibikezelo ze-horoscope zika-Maguy Farah zonyaka ka-2023