1. Amajikijolo
Ama-Raspberries, ama-strawberries, ama-blueberry, ama-blackberries, ama-cranberries.
Amaqiniso
Ngenxa yokuqukethwe okukhulu kwezingulube zezitshalo kanye ne-flavonoids, njenge-anthocyanin, izitshalo zivikelwe kuma-bacteria, ama-virus kanye neminye imithonya yemvelo eyingozi. Izinto eziqukethe amajikijolo zivikela umuntu kumakhemikhali anomonakalo, anethonya elilimazayo ebuchosheni nakwezinye izicubu. Futhi, amajikijolo anesisindo se-potassium, i-vitamin C ne-fibre.
Yidla okuningi
Ungangeza amajikijolo kuma-porridges abandayo. Faka amajikijolo emigqeni, ukushintshanisa ne-pudding enamafutha aphansi, futhi uthole i-parfait elula. Engeza ukugcwaliswa kwamajikijolo kuya emafetheni, ukuhlobisa ngama-dessert ama-dessert. Amajikijolo ane-fat-chocolate isiraphu ephansi-enhle kakhulu! Futhi ngokuhlanganisa ama-strawberries efriziwe ngobisi oluncane lobisi olunamakha aluhlaza, uzothola "i-ayisikhilimu" yokudla. Futhi, amajikijolo amasha noma omisiwe anganezelwa kuma-saladi, i-pilaf ne-couscous. Inani elidingekile 3-4 izikhathi ngesonto ingilazi yamajikijolo amasha noma i-1/2 ingilazi yekhishwe.
2. Imifino eluhlaza
Isipinashi, iklabishi yaseShayina, iklabishi, i-arugula, isaladi yamaRoma.
Amaqiniso
Ngokusho kweYunivesithi yaseCornell, isipinashi ingcono kuneminye imifino ukunciphisa ukuthuthukiswa kwamangqamuzana omdlavuza. Ukukhishwa (ingilazi eyodwa) yamagqabi e-beet okuphekwe kuzokunikeza i-47% ye-magnesium yansuku zonke ephakanyisiwe, okudingekile impilo yezingqamuzana zesisindo ne-muscle. Imifino eluhlaza emifino eluhlaza futhi ihlinzeka umzimba nge-fiber, i-vitamin C, i-folic acid (i-vitamin B, eyanciphisa ingozi yesifo senhliziyo, ukulahlekelwa inkumbulo nokukhubazeka kwesisu), i-vitamin K (iqinisa amathambo amathambo), ne-calcium, i-iron ne-potassium. Imifino eluhlaza iyimithombo enhle kakhulu ye-lutein, okunciphisa ingozi yokukhubazeka kombono okudala. Ukusetshenziswa okuningi kwesipinashi, iklabishi neminye imikhiqizo equkethe inani elikhulu lutein kunganciphisa ingozi ye-cataract kanye ne-macular degeneration nge-40%.
Yidla okuningi
Engeza zonke izinhlobo zemifino emihlaza - kusuka esaladini kuya esipinashi - kuya kuma-saladi; shift lasagna, kanye namasangweji anezingqimba zemifino; engeza imifino echotshoziwe, i-steamed ibe amazambane ahlambulukile; ukubuyisela kancane ingxenye ye-basil nge-arugula ku-pesto sauce; Thatha umthamo wokwengeza ingilazi yemifino ehlwanyelwe amaqabunga ukuze isobho ne-roasts. Inani elidingekile lezinsiza ezingu-1 -2 ngosuku (1 ukukhonza kuyinto ingilazi yeglasi eliluhlaza noma elilodwa lemifino ephekwe).
3. I-yogurt ephansi kakhulu ngaphandle kwama-fillers
Kunzima ukuthola umthombo ongcono wevithamini B, amaprotheni anokugaya kanye ne-calcium, kune-yogurt engenamafutha. Kuyinto enhle kulabo abangenakubekezelela i-lactose. Futhi uma ukubunjwa kwe-yogurt kubandakanya amabhaktheriya aphilayo - ama-probiotics, ahlala emathunjini, asiza ukugaya, ukuvimbela ukuqothulwa, isifo sohudo kanye nokudla kokungenwa kwemvelo. Amabhaktheriya aphilayo avikela ukukhiqizwa kwamabhaktheriya ayingozi futhi ayeke isenzo se-enzyme esibangela umdlavuza wekoloni. Ukwakhiwa kwe-yogurt kufaka phakathi amabhaktheriya L. Acidophilus no B. Bifidus.
Yidla okuningi
Ukuze wenze i-yogurt ibe mnandi, engeza uju oluncane kuso. Hlanganisa i-yoghurt ngezithelo, thola ukudla okumnandi futhi okunempilo. Ungasebenzisa futhi i-yogurt kunokuba ukhilimu omuncu ngama-sauces, amasobho, ukugqoka ama-saladi kanye namazambane ama-baked. Ukuxuba izingxenye ezilinganayo zemayonnaise ne-yogurt, uzothola i-refueling enhle kakhulu ye-amazambane isaladi noma iklabishi isaladi. I-yogurt ingayifaka esikhundleni samafutha, owusakaza kuwo ama-toasts noma ama-pancake. Inani elidingekayo li-1 ukukhonza (1 ingilazi) izikhathi ezingu-3-5 ngesonto.
4. Imifino yombala okhanyayo we-orange
Ithanga, amazambane, izaqathe, i-zucchini.
Amaqiniso
Imifino enemibala enombala iqukethe inani elikhulu le-beta-carotene, okudingekayo ukukhula kwamaseli. Ukudla okufaka ama-milligithi angu-10-15 we-beta-carotene ngosuku, kunganciphisa ingozi yezinhlobo ezithile zomdlavuza. Ukuze uthole le mali, udinga nje udle amazambane ama-sweet of medium medium noma 200 grams of pulp. Lokhu kuzosiza ekuvimbeleni umdlavuza, ukwandise ukuvikeleka kwakho emakhazeni nasezifo, ukuvikela isikhumba emiphumeleni eyingozi yelanga. Ngemifino ye-orange, inani elikhulu levithamini C, i-potassium, i-iron kanye ne-fiber okuningi njengoba liqukethwe esigqebeni sesinkwa sonke sesinkwa singena emzimbeni.
Yidla okuningi
Lungisa amazambane ama-sweet in the microwave, usike uhhafu bese uthele isiraphu ye-maple. Engeza isanqante ehlutshiwe emzimbeni we-meatballs. Nyakaza u-squash owomile nge-tomato sauce ne-Parmesan ushizi. Ukuze ususe lo isobho, engeza ithanga puree. Faka esikhundleni amazambane ajwayelekile nge-saladi emnandi nasemaceleni okudla. Isamba esidingekayo singuku-1 ukukhonza ngosuku (ingilazi yeglasi engcolile noma yesibili yemifino ephekwe).
5. Izithelo zonke
I-Macaroni nesinkwa esivela ezinhlobonhlobo ze-ufulawa, irayisi ensundu, i-oatmeal, ama-noodle aseJapane ane-ufulawa we-buckwheat.
Amaqiniso
Uma kuqhathaniswa, isinkwa esivela ezinhlobonhlobo zefulawa siqukethe izikhathi ezine eziphindwe izikhathi ezingu-4.5, i-magnesium engaphezu kuka-5, i-zinc izikhathi ezine kanye no-vitamine okungaphezu kuka-7 ngaphezu kwesinkwa esimhlophe. Izitshalo eziningi ezicebile nge-fibre zinciphisa ingozi yezifo eziningi - kusuka emdlalweni nasesifo senhliziyo kuya kwesifo sikashukela kanye nomfutho wegazi ophezulu. Futhi kubangelwa i-fiber ukuthi lezi zinhlamvu zinganelisa indlala kodwa okwamanje zingalimaza lowo muntu. Futhi ziqukethe izinto eziningi zezitshalo, ezifana nama-phenolic compounds kanye nama-phytoestrogens, okunciphisa ingozi yezifo eziningi. Ngeshwa, ngesikhathi kusetshenzwa okusanhlamvu lezi zinto zilahlekile.
Yidla okuningi
Ukuze uthole ukudla kwasekuseni, udle oatmeal noma okusanhlamvu ngezinhlamvu ezigcwele; for sandwich, sebenzisa lonke isinkwa sikakolweni. Zama ukuthatha indawo ye-noodle evamile ye-pasta nge-kwalokho we-buckwheat, kanye nelayisi elijwayelekile elimhlophe - elibomvu. Zama ngezinhlobo ezintsha zokusanhlamvu. Sebenzisa i-quinoa ukuze ufake i-pepper, engeza irayisi yasendle kuya kuma-saladi. Inani elidingekayo lama-servings angu-5 ngosuku (1 ukukhonza - ucezu lwesinkwa noma isigamu sekomishi yezitshalo eziphekwe).