Ukudla okunempilo ebusika kufanele kufaka phakathi izakhi kanye namavithamini, okungatholakala kalula kunoma yiliphi izithelo nemifino yonyaka. Kodwa uma uzibeka umsebenzi wokunquma izimo eziwusizo kakhulu emifinini yasebusika izitshalo noma izithelo eziningi zokuvimbela i-antioxidant, ngakho-ke akuyona into engafanele ukukhumbula amanye amaqhawe ebusika, okuvame ukukhohlwa ngokungafanele. Uma ukhetha izipho zemvelo, landela isimiso sokuthi izithelo nemifino kufanele ibe nombala ocebile obala. Lokhu kuyoba isiqiniseko esiqinile sokuthi banothile amavithamini, izakhi futhi bazoba nomthelela omuhle ekukhuseleni kwakho ukugula nokugaya ngokujwayelekile.
Ithanga
Izidakamizwa zincoma kakhulu ithanga. Iqukethe iphakheji elinamandla lamavithamini, i-fibre nezinye izakhi ezibalulekile. Kuphekwe ngokusho kwanoma yikuphi iresiphi, ithanga lilondoloza i-carotene, i-folic acid ne-potassium. Ngaphandle kokunambitha okumnandi, ithanga lizosiza umzimba ukuba uzivikele elesifo sikashukela nesifo senhliziyo.
I-Oranges Ebomvu
Imifino yezithelo zasebusika nezithelo ngokuvamile zicebile nge-vitamin C, ezisiza amasosha omzimba ukuba alwe nezifo zokuphefumula. Ama-oranges nama-tangerine angadliwa unyaka wonke, kodwa ama-oranges abomvu ebusika ayethandwa ngenxa yombala wabo wokugubha kanye nomthamo odingekayo we-fiber.
Ama-artichokes
Bangase babonakale besabisa, kodwa ama-artichokes agcwele ukunambitheka futhi acebile kuma-antioxidants, i-folic acid ne-vitamin K. Kulula ukukulungisa kunalokho ocabanga. Ama-artichokes ayengezwa kuma-saladi noma ama-pasta, isobho liphekwe nabo. Into okumele uyikhumbule lapho uyipheka esitofu, indlela engcono kakhulu yokunciphisa ama-artichokes ukupheka epanini eliphezulu ngokushisa okuphansi.
I-Cranberry
Ukuba omunye wezithako eziphundu kunazo zonke zamasoso kanye nama-dessert, ama-cranberries nawo angomunye wamajikijolo amahle kakhulu ebusika. Ngakho thola umzuzu ngenkathi usanda kutholakala futhi ukhona. Ngaphezu kokuqukethwe okuphezulu kwe-vitamin C, ama-cranberries asiza ukugcina i-HDL (i-high-density lipoproteins), ekhulisa izinga le "cholesterol" enhle.
I-Persimmon
Izithelo ze-Orange, hhayi eziphansi ekukhanyeni kwama-cranberries, azicishe zithandwa njengalokhu zifanelwe. Kuzo, kunezintambo eziningi kanye nama-phenolic compounds kunama-apula, okuqukethwe okuphezulu kwamaminerali kanye ne-cocktail enamandla yama-antioxidants. Ongafani nokusetshenziswa kwama-persimmoni efomini eluhlaza, angapheka amazambane aphuziziwe ngamadonta ahlukahlukene.
Iklabishi yekhanda
Iklabishi imifino yendabuko yokudla yaseRussia naseYurophu. It isetshenziswa ezihlukahlukene stews, isobho nama saladi. Iklabishi inomthelela onamandla wokuvuvukala emzimbeni, okuwusizo ebusika. Iklabishi elibomvu iqukethe amaminerali amaningi namavithamini kuneklabishi elimhlophe, ngakho-ke uma lisetshenziselwa ama-saladi noma yiziphi ezinye zokupheka, lizofaka inothi lokugcoba izitsha zakho.
Iklabishi leLeaf
Inezinga eliphakeme le-calcium ne-beta-carotene, elihambisana nesilinganiso esinempilo se-vitamin C nama-antioxidants anamandla kusiza ukulwa nezifo. Lungiselela ukudla ukuze uthole ukudla okungcono ngendlela yama-saladi, gazinga, isitshulu noma u-steamed.
I-Ruccola
Uma ukhathele u-broccoli noma iklabishi, qaphela la maqabunga aluhlaza. ERussia, lesi sitshalo esinamaqabunga okuphrinta okuthiwa amaqabunga abizwa ngokuthi isibungu. Kuyiphunga elimnandi kakhulu futhi elihlwabusayo, izigungundlovu zaseYurophu azimeleli itafula labo ngaphandle kwale nhluno. Icebile nge-calcium, i-iron ne-vitamin K. Ibuye ihle kakhulu kuma-saladi, kodwa ochwepheshe batusa ukunambitheka amaqabunga ngamafutha omnqumo, ukuze amafutha asize isimiso sokugaya kahle singene emithonjeni yonke etholakalayo.
Komvaty
Small, yebo udal - ngakho ungasho ngezithelo ezincane kunazo zonke ze-citrus. Ama-kumquats anevithamini A ne-potassium egcwele, aqukethe inani elikhulu le-fiber ne-vitamin C. Yilokho okudingayo ngenkathi ebandayo. Bangakwazi ukwengeza ama-saladi ama-piquancy futhi bayifaka esikhundleni se-juice e-orange kunoma iyiphi iresiphi.
Isi-Kiwis
Izithelo ezizithandayo zezingane zethu ziqukethe i-vitamin C ngaphezu kwezithelo eziningi ze-citrus. Kodwa futhi kuyasiza kubantu abadala, ngoba ngaphezu kokusiza amasosha omzimba ekulwa nezifo, i-kiwi nayo igalela ekucindezelweni kwegazi okulinganiselayo.