Lezi zinhlobo zezithelo zinothisa ngezinzuzo zazo
Lezi zinhlobo zezithelo zinothisa ngezinzuzo zazo
Lezi zinhlobo zezithelo zinothisa ngezinzuzo zazo
Idlanzana lodokotela kanye nochwepheshe bokudla okunempilo beluleka okulandelayo njengezithelo ezizuzisa kakhulu empilweni, kuyo yonke imibala yemvelo:
1. Ukwatapheya
"Ukuthandwa kwama-avocados kuyaqhubeka kukhula, futhi kungabonakala kukho konke kusuka kuma-smoothies kuya kuma-avocados omisiwe," kusho uDkt Amy Gorin, okhuthaza ukudla okunempilo kwenhliziyo ngenxa yokuqukethwe kwe-potassium ecebile, engasiza ekunciphiseni imiphumela ye-sodium.
Ngakolunye uhlangothi, isazi sokudla okunomsoco uMackenzie Burgess sathi ukwatapheya, “ngaphandle kokuba mnandi, ugcwele amafutha anempilo, i-fibre, nama-antioxidants, futhi ungasiza ekusekeleni inhliziyo enempilo nesimiso sokuzivikela komzimba.”
2. Amajikijolo
Ukudla amajikijolo kwenza kube nokudla okulula okunempilo.” “Inkomishi eyodwa yamajikijolo inikeza amagremu amane efayibha ezuzisayo, kanye nezakhi ezibalulekile ezifana namavithamini C no-K kanye ne-manganese, kanye nama-anthocyanins, okuwuhlobo lwe-phytonutrient,” kusho uBurgess.
3. I-apula
Ama-apula anothe nge-fiber kanye nama-polyphenols anenzuzo, ucwaningo olubonisa ukuthi angasiza ekwehliseni i-cholesterol futhi asekele impilo yenhliziyo, kanye nezakhamzimba ezengeziwe ezifana ne-omega-3s nempilo yobuchopho esekela i-choline.
4. Amajikijolo abomvu
Isazi sezinzwa uDkt Briana Gowan ubiza ama-raspberries ngesithelo esingcono kakhulu sesikhumba esinempilo namahomoni, ethi "agcwele uvithamini C, futhi angasiza ukusekela ukukhiqizwa kwe-collagen, ukuvikela ekugugeni kwesikhumba ngokucisha ama-radicals mahhala futhi ayeke ukucindezeleka kwe-oxidative nokulimala."
5. Ubhanana
Ubhanana yizithelo ezikhulisa kahle ushukela wegazi, njengoba zinama-carbohydrate amaningi, zinikeza umthombo osheshayo wamandla. Ubhanana ucebile nge-potassium, ebalulekile kokubili impilo yenhliziyo kanye ne-alkalizing yomzimba.
6. Ulamula
Ukuphuza ijusi kalamula kanye nekhasi kunconywa nguDkt. Guan ukuze azuze ngokugcwele okukhethwa kukho okuhle kakhulu "kokuthuthukisa impilo nokuvikeleka," ephawula ukuthi ijusi likalamula elinovithamini C ngeke lithinte ushukela wakho wegazi. I-Lemon yaziwa njengesithelo se-antiseptic, inciphisa ukuvuvukala futhi inikeza izinzuzo eziningi, kuhlanganise nokukhuthaza ukugaya.
7. Ikhabe
Ikhabe liqukethe inqwaba yamavithamini, kanye ne-carotenoid ne-lycopene, okuyinhlanganisela enhle kakhulu yempilo yamehlo nenhliziyo kanye nokuvimbela umdlavuza.”
8. Izinsuku
Izinsuku zifika njengesisekelo sokudla kwaseMedithera, njengoba zicebile ku-fiber futhi zikusiza uzizwe ugcwele isikhathi eside, ngaphezu kokuqukethwe kwazo kwe-potassium, i-calcium, i-magnesium, i-selenium namanye amaminerali.
9. Sitrobheli
UDkt. Casey Barnes, isazi se-pancreatologist uthi: “Ama-strawberry awumthombo omuhle kakhulu kavithamini C, anikeza amanye amavithamini namaminerali amaningi, futhi angasiza ngisho nasekulawuleni ushukela osegazini.” Banikeza inani elikhulu lokudla okunempilo ngama-kilojoule ambalwa kakhulu. "
10. I-Cherry
Ama-Cherries angesinye sezithelo ezinempilo kakhulu, kusho uDkt. Barnes, ngoba agcwele ama-antioxidants nama-anti-inflammatory compounds. Futhi iwumthombo omuhle we-fiber, i-potassium, novithamini C no-D. Iqukethe namanye amavithamini namaminerali.
11. Uphayinaphu
Uphayinaphu ugcwele uvithamini C kanye ne-manganese, futhi uqukethe uvithamini B6, ithusi, i-thiamin, i-folate ne-potassium, nephesenti elincane lamafutha.
12. Amajikijolo
Ochwepheshe batusa ukudla amajikijolo amnyama njalo, njengoba enikeza umzimba amazinga aphezulu e-anthocyanins, inhlanganisela ye-antioxidant, kanye nenani elikhulu likavithamini C, K, manganese, ne-fiber.