Izinzuzo zokudla emndenini wesintu

Impilo yethu incike kakhulu kulokho esikudlayo. Ngempela, ngokudla sithola amandla nezakhi. Uma kukhona izakhi emzimbeni angeke zanele, kungase kube nokuphazanyiswa emsebenzini wezitho zomuntu. Muva nje, izakhamuzi ziye zabiza ukudla okuwusizo kakhulu ekudleni komuntu. Kufanele njalo ube nalezi zinhlayiya eziqandisini esiqandisini noma eshalofini ekhishini. Iqukethe inani elibalulekile lamavithamini, ama-micro and microelements. Yiqiniso, ukudla akumele kunqunyelwe kuphela kule mikhiqizo ewusizo. Ukuhlukahluka kwithebula lesidlo kubaluleke kakhulu. Kodwa khumbula ukuthi imikhiqizo engezansi iyona engcono kunazo zonke!

Salmon

Okwamanje, i-saumon ibhekwa njengenhlanzi ewusizo kakhulu ekudleni komuntu. It has amafutha amaningi inhlanzi, okudingekayo ubuhle, impilo kanye nesilinganiso kahle proportion. Izitsha ezivela ezinhlanzi ezibalulekile, njenge-salmon, kufanele zidliwe kabili ngesonto. Imfuyo yezinhlanzi ze-saumon iyilungele ukuvimbela nokwelashwa kwesifo senhliziyo, isimiso sezinzwa kanye nezifo ezizimele. Amaprotheni ezinhlanzi ezibomvu nawo ayasiza kakhulu ekulinganiseni kwe-hormonal.

Imiphi imikhiqizo engayenza esikhundleni se-saumoni: i-tuna, i-sardines, i-herring, i-trout, i-sea bass.

Ukupheka okuwusizo: Izinhlanzi zezinhlanzi. Thatha i-salmon noma i-tuna. Hlanganisa nejusi yengxenye yelamula, engeza isipuni sesinaphi, ingilazi ye-breadcrumbs nengxenye yendebe ye-anyanisi oqoshiwe. Okulandelayo, senza ama-cutlets futhi siwalungiselele.

Turkey

I-Turkey ibhekwa njengenyama ewusizo kakhulu umkhiqizo wesilwane semvelaphi. Ingxenye enkulu yokudla kwayo ngokwemvelo ibhekwa njengebele ngaphandle kwesikhumba. Inyama ye-turkey isifuba esiphezulu seprotheni namavithamini amaningi B. Uma udla ingxenye ye-turkey yokudla kwasekuseni, uzoqinisekisa isidingo somzimba wamaprotheni isikhathi eside. Ucwaningo lwamuva lubonisa ukuthi ama-amino acid adingekayo ngenxa yokwehla kwamaprotheni enyoni anganikeza izidingo zomzimba izinsuku ezimbili (kuye ngokuthi isabelo esidliwe).

Yimiphi imikhiqizo engathatha indawo ye-turkey inyama: isifuba sezinkukhu.

Izindlela zokupheka eziwusizo: Isifuba saseTurkey esibhakabhaka. Inyama yezinkukhu ezibhakayo ihlangene ngokuphelele nesinkwa esinezinhlamvu. Bake inyama ye-turkey (akulona nzima). Hlanganisa isinkwa esiphelele sonke ezincebeleni ezincane bese usakaza nge-sauce. Ukuze ulungise isoso, faka isipuni sesinaphi, isipuni samafutha omnqumo nama-5 amajikijolo ama-raspberries. Naphezu kokulula, kuyoba isidlo esihle futhi esiwusizo for party. Ngaphezu kwalokho, izinsuku ezimbalwa ungakwazi ukujabulela ama-sandwich amahle kakhulu emsebenzini futhi uphathe ozakwabo.

Ubhontshisi

Ubhontshisi, nezinye ubhontshisi, ngandlela-thile sinalo idumela elibi. Njengokuthi, ukudla kunzima, kugujwa isikhathi eside. Kodwa ukudla okunzima akusho ukulimaza! Yidla ekuseni, futhi ngeke kube nezinkinga ngokugaya. Futhi ukukuqinisekisa ngezinzuzo zemifino, amaqiniso alandelayo. Ubhontshisi awunamsebenzi owodwa wemikhiqizo yokudla ewusizo kakhulu. Kunzima ukuthola umthombo ongcono weprotheyini kunemvelaphi yezilwane. Izitsha ezivela emagqumeni azitholakali kulabo abambelele ekudleni futhi banciphise ukusetshenziswa kweenyama ebomvu (ingulube, inyama yenkomo, iwundlu, njll). Lezi zitshalo ziqukethe i-fiber eminingi namavithamini, i-folic acid nama-antioxidants. Ama-proteins wezitshalo ezikhanyayo avikela amathambo ethu ekuhlanzeni i-calcium, asize ukugcina izinga elifanele likashukela egazini. Lona "isidakamizwa" eshibhile kakhulu semvelo sokunciphisa i-cholesterol. Ngakho-ke, kubalulekile ukuba udle ubhontshisi wezinhlamvu, ikakhulukazi ubhontshisi, izikhathi eziningana ngeviki.

Imiphi imikhiqizo ingashintshwa ngamabhontshisi: Zonke izinhlobo zemifino. Okuvame kakhulu kubo - ama-peas, i-lentils, ubhontshisi (sizobe sitshele ngamasybeya ngokwehlukana).

Izindlela zokupheka eziwusizo: Thela ama-peas aluhlaza ngamafutha omnqumo bese ufafaza imbewu ye-sesame. Elula kakhulu futhi ewusizo kakhulu!

I-soya

AmaSoybe ahlanganiswe namahemuhemu kanye namangakwane. Ososayensi abakhulu kunazo zonke baphikisana ngokusebenza kwawo noma ukulimaza "ukuphazamiseka". Kodwa konke ukwesaba kubhekwe ikakhulukazi nge soy gene genetically modified. Kungaba yingozi empilweni. Kodwa soy ejwayelekile iyasiza kakhulu, ikakhulukazi kwabesifazane. Ngokuqondene namadoda, le mibuzo ihlala, njengoba insiza iqukethe ama-phytonutrients afana nokubunjwa kwamahomoni wesifazane. Isibonelo, e-China, eJapane, eTaiwan, soy ihlonishwa kakhulu. Futhi ngaphandle kwe-soy sauce, ukudla kwase-oriental akunakwenzeka. Umkhiqizo owusizo kakhulu emndenini wesintu ungama-soy cottage shiese - tofu. Kodwa-ke, abakhiqizi basekhaya ekuphishekeleni inzuzo ngokuphindaphindiwe bashintsha inyama nge-soybean powder, ngezinye izikhathi ezivela ezinhlobonhlobo eziguquguqukayo. Ngakho, ukuthungula idumela le soy. Kodwa kungenzeka yini ngenxa ye "potboilers" ukushiya umkhiqizo owusizo? Akunjalo!

Kusuka kumasiya ungakwazi ukupheka noma yini: i-steak, i-cottage shizi, isobho, isobho, i-pate, amasoso kanye namasseji. Thola izitsha ezingabizi, ezitholakala kalula futhi ezinomthelela kakhulu. Uma amantombazane esebenzisa okungenani hhayi insizi enkulu, ngokuphawulekayo anciphisa ubuhlungu bokuya esikhathini futhi kaningi kunemizwa eguquguqukayo. I-Soy ingenye indlela yemifino yokudla inyama, njengoba icebile amaprotheni. Iqukethe ama-phytonutrients amaningi nama-amino acid ayisisekelo. Khumbula ukuthi i-soy ingumthombo we-lecithin.

Yimiphi imikhiqizo engasetshenziswa esikhundleni samasiya: Naphezu kokuthi i-soya evela emndenini wezinambuzane, ayikho into engayifaka esikhundleni sayo. Ngokusho kwezakhiwo zalo, ubhontshisi behlukile kubhontshisi, ama-peas kanye namalenti. Ngakho-ke, futhi inikezwe ngezincomo zezidakamizwa zamazwe ngamazwe into ehlukile. I-Soy ihlukile kangangokuthi imikhiqizo ehlukile ayijwayelekile kwezinye izitshalo. Lokhu kuyisobho soya tofu, ubisi lwe-soy, i-bean curd tofu.

Izindlela zokupheka eziwusizo: Ushizi noma i-curfu tofu, ungaduna, uthathe ama-cubes uphinde ufafaze i-soy sauce yemvelo. Uzothola "ukudlala" okuwanelisayo futhi okuwusizo.

Ithanga

Ithanga alusizo kuphela i-Halloween entsha. Ngoba kuyimifino ewusizo kakhulu futhi ehlwabusayo. Ithanga ligcwele i-alpha- ne-beta-carotene, i-fibre namavithamini. Okuqukethwe kwi-carotenoids yamathambo yi-vitamin A provitamin, futhi igajwa kalula. Ziba nethonya elihle esimisweni sethu somzimba sokuzivikela, sivikele isikhumba emiphumeleni eyingozi yelanga, isinciphise ukuguga. Ngokungafani ne-vitamin A yemvelaphi yezilwane, amathanga e-alpha ne-beta-carotene awabangeli ukudlula ngokweqile.

Yimiphi imikhiqizo engathatha indawo ithanga: izaqathe, amazambane, i-sweet pepper orange, imbewu yamathanga (umthombo ocebile weprotheyini, i-phosphorus ne-magnesium).

Izindlela zokupheka eziwusizo: Fry imbewu ye-ithanga imizuzu emi-2 epanini elomile lokuthosa. Ekugcineni, engeza amaconsi ambalwa omsizi we-soy. Yidla esikhundleni se-chips.

Utamatisi

Sonke siyazi kusukela ebuntwaneni ukuthi utamatisi uyasiza. Kodwa akubona wonke umuntu owaziyo ukuthi okuwusizo kakhulu akusiwo utamatisi omusha, kodwa okusetshenziselwa ukushisa. Utamatisi upheke ngomlilo, ukuhlushwa okuphakeme kakhulu kwe-lycopene kuyinto eyigugu kunazo zonke utamatisi. I-Lycopene inomphumela we-antiseptic. Ibuye i-antioxidant enamandla, engagcini nje ukuvimbela ukuguqulwa kwamaseli, kodwa futhi yenza indima eyingqayizivele yelanga elingaphakathi kwesikrini. Kuvela ukuthi umthamo wansuku zonke (40 g) utamatisi uqukethe 16 mg we-lycopene. Lokhu kwanele ukuthi isikhathi esichitha elangeni, ngemva kwalokho ilanga liyashisa, likhuphuka ngamaphesenti angu-40. Lokhu -ukudla utamatisi, ungahlala isikhathi eside elangeni ngaphandle kokulimaza isikhumba!

Imiphi imikhiqizo ingathatha indawo yamatamatisi: i-watermelon ebomvu, i-grapefruit ebomvu, i-papaya.

Izindlela zokupheka eziwusizo: Beka utamatisi (ongaphenduliwe) epanini bese ubhaka. Yengeza amafutha omnqumo ngezipuni bese ufafaza usawoti olwandle olukhulu.

Isipinashi

Kuwo wonke amafilimu wesithathu we-cartoon yangaphandle, sibona ukuthi izingane zizama kanjani ukudla nge sipinashi. Futhi labo abaphikisana ngokuqinile. Yiqiniso, isipinashi ayiyona into enhle kakhulu, kodwa iyasiza kakhulu ekudleni komuntu. Ngeshwa, isipinashi ezweni lethu alizange libe yisidlo sikazwelonke. Ngoba isiko lokudla okunempilo asikabi kahle umphakathi. Kodwa izakhamuzi ezifuna ukuphila impilo enempilo ende, isipinashi zihlonishwa. Isipinashi asiyona ize ngokuthi "i-pharmacy eluhlaza." Phela, kunezici eziningi zokunakekelwa kwezempilo kunezinye izimila. Iqukethe zonke izingxenye zokuvikela ukulwa nesifo senhliziyo, umdlavuza nokuguga. Igcwalisa isikhumba nge coenzyme Q 10, eyaziwa emphakathini jikelele ngenxa yesikhangiso sezimonyo ezibizayo. Ukuze ugaye kahle i-carotenoids equkethe isipinashi, amaqabunga ayo kufanele athelwe ngamafutha omnqumo noma adle ne-saumon.

Imiphi imikhiqizo engayenza esikhundleni sesipinashi: Akunakwenzeka ukuthi ubeke esikhundleni sipinashiki ngokuphelele. Kodwa ezinye izakhi zihlawuliswa yi-beet, isaladi, ikhasi elimnandi le-orange.

Izindlela zokupheka eziwusizo: Gaya amaqabunga esipinashi ku-blender kanye nama-almonds, ama-walnuts, ama-clove e-garlic, amafutha omnqumo nama-parmesan ushizi. Ukudla okwedlulele kwesidlo kungeniswa.

I-Broccoli

Ngo-1992, uMengameli Bush, owaziwa ngokuthi "ama-bloopers" akhe, wathi obala: "NginguMongameli we-United States, futhi ngeke ngisadla i-broccoli." Ungamlaleli - kuyiphutha elibulalayo. Ngonyaka ofanayo, ososayensi bathola into equkethe iklabishi ye-broccoli, engagcini nje ukuvimbela ukuthuthukiswa komdlavuza, kodwa futhi iyasiza ekwelapheni kwayo. Ama-Salads avela ku-broccoli omusha klabishi aqukethe u-vitamin C amaningi, okuqinisa isimiso somzimba sokuzivikela. I-broccoli ephekwe iyasiza futhi - emva kokushushumbisa ukushisa, i-carotenoids ilayishwa kalula. Ukutholakala kokugcina okuzwakalayo - i-broccoli ilwa ngokuphumelelayo ne-Helicobacter pylori (amabhaktheriya anesibopho sokwakhiwa kwezilonda nomdlavuza). Ngakho uma kukhona okungalungile ngesisu, kungcono ukuqala i-prophylaxis ne-broccoli.

Imiphi imikhiqizo engayenza esikhundleni se-broccoli: amahlumela aseBrussels, iklabishi, ikholifulawa, i-turnips.

Izindlela zokupheka eziwusizo: Izingcezu ze-broccoli eluhlaza ziyagcoba ngamafutha omnqumo bese ubhaka kuhhavini noma ku-grill. Zizoba ziphunga, zithande futhi zihlwabusayo kakhulu.

Oatmeal

"Oatmeal, mnumzane!" Le nkulumo kusukela ebuntwaneni iyaziwa kubalandeli befilimu yeSoviet mayelana nokuzijabulisa kukaSherlock Holmes noDkt. Watson. Esikhathini esidlule, abahlonishwayo baseNgilandi baqala usuku lonke ngengxenye ye-oatmeal porridge, ngakho bebephephile kakhulu. Inzalo yabo yanamuhla ayinandaba namasiko, ngenxa yalokho izakhamuzi zaseBrithani elikhulu zithatha indawo yokuqala eYurophu ngenxa yokukhuluphala. I-porridge elula yayingeke ibe khona. Ama-oat flakes agcizelela okuqukethwe kokushukela ne-cholesterol egazini. Ungesabi i-oatmeal, nakuba iqukethe kakhulu ama-carbohydrate. Emkhakheni we-whole unprocessed, kukhona amakholori ambalwa, kodwa izinto eziningi ezilwa nomdlavuza. E-oatmeal iqukethe i-asidi e-feric, eyaziwa ngezindawo zayo eziqinile ze-antioxidant.

Yimiphi imikhiqizo engayenza esikhundleni se-broccoli: i-flaxseed, amahlumela kakolweni, irayisi ensundu, ibhali, ukukhwabanisa.

Ukupheka okuwusizo: ama-pancake oat. Ama-oat flakes afakwe ku-0.5 amalitha we-kefir. Engeza iqanda nezipuni ezimbili zefulawa. I-Toast. Fafaza ushukela oluyimpuphu kanye ne-apple sauce ngaphambi kokukhonza.

Ama-blueberries

Ama-blueberries yiyona iqhawe phakathi kwamajikijolo. Ngenye yezinto eziwusizo kakhulu ekudleni komuntu. Kubizwa nangokuthi "i-berry ebuchosheni" noma "iberry yobusha". Ngama-blueberries benza ngisho nemithi eyanciphisa ubuhlungu ngesikhathi sokubeletha. Enye yokukhonza ama-blueberries iqukethe ama-antioxidants amaningi anemigodi emihlanu yezinqathe, ama-apula, ama-broccoli, amathanga. Uma unethuba lokudla ama-blueberries nsuku zonke, ungathula impilo yakho. Ama-blueberries, njengezinye izithelo ezibomvu, avimbela ukukhula kwamangqamuzana omdlavuza, kunciphisa ingozi yezifo zenhliziyo kanye nezifo ezinamandla. Kuqaphela ukuthi amantombazane avame ukudla ama-blueberries asesikhumba esimangalisayo. Ngisho nengxenye yendebe yamajikijolo ingahlinzeka umzimba ngomthamo omkhulu (1200 mg) we-vitamin C - lokhu kuyindlela yokwelashwa okwesabisa ekulwa nemibimbi namabala obudala.

Yimiphi imikhiqizo engashintshwa yi-blueberries: amagilebhisi abomvu, ama-cranberries, ama-blackberries, ama-raspberries, ama-strawberry, ama-currants, ama-cherry.

Izindlela zokupheka eziwusizo: Yenza amakhekhe e-semolina kanye nobisi lwe-soy. Gcwalisa ukusakazeka kwe-blueberryberry puree nezinye izithelo. Umkhiqizo ngamunye kule nhlanganisela uyasiza ngendlela yawo.

Ama-oranges

Ama-oranges asebajwayele kakhulu kangangokuthi siqala ukuwaphatha ngokungathí sina. Kuneziningi zazo, futhi zikhona yonke indawo. Phakathi naleso sikhathi, i-orange iyisimo esihle sokuzivikela ekubhekaneni nezifo ezikhukhumezayo ze-immune, ezifana nesifo sikashukela. Kukhona futhi imithombo ecebile kakhulu ye-vitamin C. Kodwa izinto eziyigugu kakhulu zama-oranges yi-flavonoids. Bavimbela ukuguqulwa kwesisindo nemiphumela yabo ngesimo somdlavuza. Bangakwazi ngisho nokubamba i-ultraviolet, benze njengesihlungi sangaphakathi bese bevikela isikhumba elangeni. Futhi ukuvikela izitsha ze-citrus, ngokumelene namagciwane futhi kushukumise ukugaya. Futhi uma uhlaziya ikhasi elincane le-orange phakathi kokudla, kuzonciphisa izinga le-cholesterol eyingozi.

Imiphi imikhiqizo engathatha indawo yama-oranges: ama-lemons, ama-grapefruits, ama-tangerines, imifino.

Izindlela zokupheka eziwusizo: Finyisa ijusi le-orange. Awukhiphi i-peel, kodwa uhlanganise kahle ku-processor yokudla. Hlanganisa nejusi nokuphuza. Iqiniso liwukuthi ukuvuthwa kwe-vitamin C kugobolondo kuphindwe izikhathi ezingu-10 kunejusi ngokwayo.

Tea

Kuvela ukuthi itiye evamile iyinhlangano enkulu yangempela. Akatholi amanoni. Kuyinto enhle futhi enomnandi. Itholakala yonke indawo. Akusho ukuthatha isikhathi - ukuphuza itiye, ungajabulela lokho okuthandayo. Itheyi lekhwalithi ekhishwe ngokufanele ihlisa umfutho wegazi, ivimbela umdlavuza, ivikela isikhumba elangeni, iyinhlangano ephikisayo (ikakhulukazi kwamehlo). Ingabe kukhona indlela engabizi futhi engcono yokuthuthukisa impilo nobuhle? Kukholelwa ukuthi itiye eluhlaza liwusizo kakhulu kunetiya elimnyama. Kodwa itiye elimnyama lisetshenziselwa ukucindezeleka kweso nge-inflammation. Ithi elihlaza lingabhalwa izikhathi ezingu-8. Kutuswa ukukhipha amanzi okuqala, uphuze itiye kuphela. Okungcono kakhulu, kuyasiza kakhulu ukudla amaqabunga amaqanda emva kwamaqabunga amathile amaningi - lesi seluleko sabodokotela abalandeli beqiniso bokuphila okunempilo. Ukunakwa sicela! Kungathi nje itiye. Izitshalo zamagciwane nezithelo nazo ziyasiza, kepha aziqukethe i-polyphenols ewusizo. Njengoba ithishi liyi-tonic, ezinye izinqatshulwa zingenzeka.

Imiphi imikhiqizo engayenza ithathi: Akukho.

Izindlela zokupheka eziwusizo Khona-ke ungakwazi ukujabulela ukunambitheka kwalo.

I-yogurt

Njengoba bethi, akuwona wonke ama-yogurt asebenza ngokulinganayo. Uma ukhetha i-yogurt, udinga ukuyibheka ukuthi ungenashukela, futhi uqukethe ama-prebiotics kanye nama-probiotics awusizo emathunjini (bukhoma ama-microorganisms avikela ipheshana lethu lesisu). I-yogurt iyinhlangano engokwenyama yebhaktheriya ezuzisayo eye yakhonsa umzimba wethu. Kusukela kula mabhaktheriya akuxhomeke kuphela ukugaya kanye nokufaniswa kokudla, kodwa futhi nokuzivikela.

Imiphi imikhiqizo engathatha isikhundla se-yogurt: I-Kefir.

Izindlela zokupheka eziwusizo: iBulgaria idume ngama-long-liver. Futhi abaseBulgaria bakholelwa ukuthi bahlala isikhathi eside bebonga i-yogurt, abazilungiselela yona.

Ama-Walnuts

Ama-walnuts anciphisa ingozi yesifo senhliziyo. Abantu abadla njalo ama-walnuts bancane amathuba okuthuthukisa isifo senhliziyo, isifo sikashukela, umdlavuza, isifo nesifo se-lung. Le nut inikeza ukuphila.

Yimiphi imikhiqizo engathatha indawo yama-walnuts: ama-alimondi, ama-pistachios, i-sesame, amantongomane, imbewu yamathanga nama-sunflowers, amantongomane ama-macadamia, ama-hazelnuts.

Izindlela zokupheka eziwusizo: Engeza kunoma iyiphi isidlo bese udla kanjalo.