Eyona mifuno mithathu yasebusika isempilweni

Ebusika utya imifuno embalwa kakhulu kunasehlotyeni. Kodwa ngakumbi ebusika, sifuna izinto ezibalulekileyo kunye neeminerali ezivela kwimifuno emitsha ukuze singonganyelwe yimozulu ebandayo okanye izifo ezixhaphakileyo. Asikuxeleli kuphela imifuno emithathu enempilo ebusika, kodwa kunye neendlela zokupheka ezingaqhelekanga kunye nezi zindala kunye neendawo ezininzi zemifuno elityelweyo. Ukuba uyidla rhoqo ngexesha lokubanda, kwanobusika obunzima abunakuphinda bube bubi kuwe.

Unentliziyo, uswiti, kwaye kushushu ebusika?

Ehlotyeni asikwazi ukufumana iisaladi zaneleyo, iipani zemifuno, iipleyiti zemifuno ekrwada, kunye neziqhamo ezitsha. Ebusika, kwelinye icala, abantu abaninzi bakhetha ukutya okunentliziyo, okumnandi, kwaye ngokuqinisekileyo okushushu.

Ke ngoku lixesha eliphezulu lesityu, iisoufflé zamasi, inyama enyangisiweyo, amadombolo esonka samasi, iKaiserschmarrn, kunye neFrench toast.

Konke oku akuthwali umthwalo womzimba ngezinto ezininzi ekunzima ukuzicoca, iicarbohydrates ezininzi, ityuwa eninzi, neswekile engakumbi kodwa zikwaswele izinto ezibalulekileyo kwangaxeshanye.

Akumangalisi ukuba ukuchaphazeleka kosulelo kuyanda ebusika. Ngoku yonke into engekhoyo kukunqongophala kwevithamin D ngenxa yelanga elinqabileyo eliqaqambayo lidityaniswe nokuhlala ekhaya ngenxa yemozulu – kwaye kukho uthintelo lwasimahla lwebronchitis, umkhuhlane & Co. Kwaye ukudakumba ebusika akukho kude nako.

Izinto ezininzi ezibalulekileyo ebusika

Ebusika, ke ngoko, sidinga inani elikhulu lezondlo kunye nezinto ezibalulekileyo ukuze ekugqibeleni sizive sisempilweni kwaye sithe qwa entwasa hlobo nangona kubanda, umoya wobushushu owomileyo, ukungabikho kokukhanya, kunye neentsholongwane ezimbi.

Sikwazisa ngeyona mifuno mithathu yasebusika isempilweni eza kukunceda:

Ikale

Ngokudabukisayo, i-kale ibekwe ecaleni ngokupheleleyo ekutyeni kwanamhlanje. Imifuno yasehlotyeni ethambileyo efana ne-courgettes, iitumato, kunye neepepile kudala zifumaneka unyaka wonke, ngoko ke akukho mntu ufikelela kwimifuno emidala, eqholiweyo yasebusika efana nekale, singasathethi ke ngokuyilungiselela enencasa.

Xa kuthelekiswa ne-zucchini ye-greenhouse, nangona kunjalo, imifuno yasebusika yasebusika iya kunika amandla amaninzi amaninzi ngendlela yezinto ezibalulekileyo, iiminerali kunye ne-antioxidants. Ukuba uphepha i-kale, uphoswa kakhulu - kodwa ngokuyinhloko inxalenye enkulu yempilo!

I-Kale inomxholo wesondlo onomtsalane. Igcwele i-beta-carotene, ivithamin C, ivithamin K, kunye nekhalsiyam. Ezi zinto zibalulekileyo ziyaziwa ngokugcina iinkqubo zokukrala phantsi kolawulo, ukuqinisa amajoni omzimba, kunye nokulwa nomhlaza.

I-Kale: I-vitamin K eninzi kuneminye imifuno

Ikomityi enye ye-kale inika i-180 yepesenti yesibonelelo semihla ngemihla esicetyiswayo se-vitamin A (okanye i-beta-carotene) kwaye kabini umxholo we-vitamin C we-lemons.

IKale ikwabonelela ngevithamin K ngaphezulu kwayo nayiphi na enye imifuno. I-cupful enye ye-kale inikezela ngokuphindwe kashumi ubuncinane bemfuno yemihla ngemihla ye-vitamin K. I-Vitamin K ixhasa impilo yamathambo, iphucula umgangatho wegazi lakho, kwaye igcina imithambo yegazi icocekile.

Kale: Icalcium ephindwe kabini kunobisi

Nokuba i-calcium ininzi kakhulu kwi-kale, ephindwe kabini kunasebisini.

Izinto ezimbini zezityalo zesibini ilutein kunye nezeaxanthin nazo ziqulethwe kwixabiso eliphezulu kakhulu kwi-kale. Zichaphazela ngqo amehlo-kwaye kuba i-kale nayo iqulethe phantse i-beta-carotene eninzi njengeminqathe, yimifuno yamehlo.

Kale for Cancer

Ewe, njengayo yonke imifuno evela kusapho lwekhaphetshu, i-kale ngumthengisi ofanelekileyo wento ebizwa ngokuba yi-DIM (diindolylmethane), esebenza kakhulu ekulweni umhlaza onxulumene nehomoni kunye nezinye iingxaki zehomoni, njenge. B. kwiimpawu zokuyeka ukuya exesheni, i-PMS, okanye iingxaki zedlala lobudoda.

Kale: Ubusuku obuneqabaka buyenza ibemnandi?

IKale idla ngokukhenkcezwa phambi kokuba isetyenziswe ekhitshini kuba kuthiwa incasa mnandi ngoko. Kwakhona kudla ngokuthiwa ubusuku obuneqabaka bunesiphumo esifanayo. Kodwa oko akuyonyani ngokupheleleyo. Asiyiyo iqabaka eyenza ukuba i-kale tastier, kodwa yinto yokuba i-kale evunyelwe ukuba ihlale entsimini de iqabaka ibe nexesha elide lokuvuthwa kwaye iguqule isitatshi sayo ibe yiswekile kune-kale evunwa ekuqaleni kwekwindla.

IKale inealkaline

Njengemifuno enamagqabi aluhlaza kunye nekhaphetshu, iKale ngokuqinisekileyo yenye yeyona mifuno yealkaline kuzo zonke. Ngoko ke, sebenzisa rhoqo kangangoko kunokwenzeka ngexesha lonyaka - ukususela ngoNovemba ukuya kuFebruwari.

Kukho iindlela ezininzi ezahlukeneyo zokulungisa i-hardy kale, enokumelana ngokulula nobushushu obuphindwe kabini thabatha. Inokubiliswa, iqhotswe, iqhunyiswe, okanye ilungiswe ikrwada kwisaladi.

Kale Blueberry Smoothie

I-kale nayo ihamba kakuhle kwi-smoothie eluhlaza. Ewe, yayiyi-kale okanye umzalwana wayo waseMelika (uKale) owanika umqambi we-smoothie eluhlaza - uVictoria Boutenko - ingcamango yokuxuba imifuno kunye neziqhamo kwindawo yokuqala kunye nokuphuhlisa isiselo esimnandi kwaye ngexesha elifanayo ngokungenakulinganiswa.

Umzekelo, kwi-kale kunye ne-blueberry smoothie uya kuyidinga:

• ½ ikomityi yejusi yeorenji esandula ukucudiswa okanye ijusi yeapile
• Ibhanana le-1
• I-1 ithisipuni yeoli ye-coconut okanye ibhotela ye-coconut
• 1 ikomityi efriziweyo yamaqunube
• 1 igqabi elikhulu le-kale
• 1 iqhekeza lejinja entsha
• amanzi ukungcamla

Gcoba ijusi, susa i-stalk enkulu kwiqabunga le-kale kwaye udibanise zonke izithako kwi-blender. Xuba ngokucokisekileyo kwaye usebenzise isiselo esiluhlaza okwesibhakabhaka ngokukhawuleza emva kokulungiselela.

Kale Chips

Enye iresiphi ekhethekileyo yekalisi esingathanda ukwabelana nawe ngayo namhlanje yile yetshiphusi zekale.

Iitshiphusi zeKale sisishwamshwam esisempilweni kakhulu. Ukulungiselela kwabo kufuna ixesha elincinci kunye nezithako ezimbalwa. Zingenziwa kwi-oven okanye ngcono - oko kukuthi kumgangatho wokutya okukrwada - kwi-dehydrator.

Konke okudingayo yikale, ioyile yomnquma, kunye netyuwa yolwandle.

Ukushisa i-oven yakho kwii-175 degrees. Geza i-kale kwaye uyomise kwi-salad spinner. Susa imithambo erhabaxa yamagqabi kwaye emva koko ukrazule amagqabi ngokwesayizi yetshiphu. Nceda uqaphele, nangona kunjalo, ukuba iitshiphusi ziya kucutheka ngexesha lokumisa okanye ukubhaka, ngoko ke ungazihluli zincinci kakhulu.

Beka ioli kunye netyuwa kwisitya esikhulu kwaye udibanise kakuhle. Amaqhekeza e-kale leaf ngoku ajikwe kumxube we-oyile kunye netyuwa ade afakwe kakuhle kumacala omabini.

Ukusabalalisa amaqabunga e-kale kwi-tray ye-oven kwaye ubhake imizuzu eyi-15 okanye kude kube yinto ecocekileyo kwaye i-crispy, kodwa ingatshiswa.

Ngaba ungathanda ukonwabela ikale yakho ekutyeni okukrwada? Akhongxaki. Kule meko, sasaza amaqabunga kwiitreyi ze-dehydrator yakho kwaye uyomise i-kale kwi-degrees ezingama-45 malunga neeyure ezi-4 ukuya kwezi-5 okanye kude kube yi-crispy.

Ngokuqinisekileyo, unokongeza i-clove yegalikhi ecinezelweyo okanye i-cayenne pepper kwi-marinade.

Amaxesha e-greasy and high-calorie potato chips kwiprogram yangokuhlwa aphelile ngoku.

Itheniphu

I-Rutabaga - ngamanye amaxesha ibizwa ngokuba yibhotela yebhotela, i-beet yomhlaba, okanye i-kohlrabi yomhlaba - yenye yeentlobo zakudala zemifuno ekungekho mntu uyaziyo ukuba enze ntoni namhlanje.

Usapho lwe-cruciferous, iSweden inazo zonke izibonelelo zezempilo zeli qela lemifuno.

Ngokomzekelo, abantu baseSweden baqulethe i-anti-cancer antioxidant sulforaphane enamandla. I-Isothiocyanates, ekhusela umhlaza webele, kunye ne-diindolylmethane esele ikhankanywe kwi-kale nayo ifumaneka kwi-swedes.

AbaseSweden ukusuka kwisondlo sehagu ukuya kwi-superfood

Abantu baseSweden babekhe balinywa njengesondlo seehagu. Kodwa ke i-swede yafunyanwa - ngaphandle kwemfuneko - nakwikhitshi labantu. Ukusilela kwezityalo zetapile kunye nendlala ngexesha lemfazwe kwakuthetha ukuba iiresiphi ezininzi zeswede zaphuhliswa ngokukhawuleza.

Ingaba i-puree, ikhekhe, isobho, izilayi ezithosiweyo, i-jam, okanye i-fermented njenge-substitute ye-sauerkraut - yonke into inokwenzeka nge-turnips. Ukusetyenziswa kwazo okwahlukeneyo kungenxa yokuba itheniphu incasa kancinci kwaye ithatha nencasa yemifuno ephekwe ngayo.

Ngoko ukuba upheka i-swedes ngee-karoti, zinambitha njenge-karoti, ukuba uzipheka ngama-apile, zinambitha njengama-apile, ukuba uzipheka nge-kohlrabi, zifana ne-kohlrabi, njl.

I-turnips kwi-low-carb diet

Enye inzuzo enomdla ye-swede ngumxholo wayo we-carbohydrate ephantsi, yiyo loo nto ingasetyenziselwa ukutya okune-carbohydrate ephantsi (i-carb ephantsi).

Ngokomzekelo, ngelixa iitapile ziqulethe malunga ne-15 grams ye-carbohydrates kwi-100 grams nganye, i-turnips iqulethe ngaphantsi kwe-4 grams.

Iiswede ezicujiweyo endaweni yeetapile ezicujiweyo

Ke ukuba ujonge ukunciphisa inani lecarbohydrates ekutyeni kwakho, zama ukwenza iitheniphu ezigcadiweyo endaweni yeitapile eziqhotsiweyo, okanye iitheniphu ezicujiweyo endaweni yeitapile ezicujiweyo. Ukulungiselela kulula kakhulu kwaye incasa imnandi!

Abantu baseSweden: Isiqingatha kuphela seekhalori zetapile

Ukongezelela, i-swede inika i-calcium eninzi kunye ne-vitamin C ngaphezu kwefatata, kodwa kwangaxeshanye kuphela isiqingatha seekhalori zezambane. I-swede ke ngoko kukutya okuzalisa ngokumangalisayo ukupheka okulula.

Njengesiqhelo, ungazifumana iiresiphi ngeeswedi kwisiseko sedatha yethu yeresiphi, umz. B. i-baked swede puree njenge-fine side dish okanye isuphu ye-swede esisiseko.

Nangona kunjalo, kwizithako ezithathu zokuthintela umhlaza ezichazwe ngasentla, bekuya kuba yinto efanelekileyo ukuba i-swede ayishushu kakhulu. Ke ngoko sikukhethele iresiphi ekhethekileyo kakhulu kwi-haute cuisine yokutya okukrwada:

Ipizza yetheniphu ekrwada

Njengoko sele kukhankanyiwe, iitheniphu ngamagcisa okutshintsha ngokukhawuleza kwenyani xa kufikwa ekungcambeni kwaye ke anokusetyenziswa njengesiseko esihle kakhulu sokulungiselela intlama yepizza ekrwada. Kakade ke, ungasebenzisa ithanga, izucchini, okanye umxube wale mifuno.

I-Toppings ingabandakanya i-hummus (i-chickpea sauce), i-olive paste, amakhowa afakwe emanzini, iitumato zecherry kunye nemifuno eyomileyo. Ewe kunjalo, unokwenza i-topping ngendlela yesiko kunye ne-tomato sauce, itswele, imifuno, i-salami, kunye netshizi (zombini ziyafumaneka kwinguqulelo ye-vegan, nangona ingekho kwinguqulelo ekrwada) okanye ngokwezinto ozikhethayo.

Izithako ze-pizza crust

• 2 ½ iikomityi zixotyulwe kwaye zagaywa iiswidi
• 2 ½ iikomityi walnuts
• ½ ikomityi yomhlaba yeflaxseed
• I-¼ yekomityi yembewu ye-hemp
• ½ tsp ulwandle okanye ityuwa yemifuno
• 2 iitipuni zamanzi (okanye njengoko kufuneka)

Ukulungiselela

Gaya i-walnuts kwi-blender kwaye uyibeke kwisitya esikhulu. Hlanganisa i-swedes kwi-blender, kodwa ungayihlambululi ngokupheleleyo. Ubunzima kufuneka buqulathe amaqhekeza amancinci. Yongeza umxube we-swede kwi-walnuts kunye nazo zonke ezinye izithako.

Hlanganisa yonke into kwintlama kwaye ulungelelanise ubungakanani bamanzi ukuze inhlama isasazwe ngokulula kwi-foil yokumisa ye-dehydrator.

Ukuba ufuna ukwenza i-pizza ejikelezileyo, okokuqala yenza ibhola kwintlama, uyibeke phakathi kwe-foil yokumisa, kwaye usasaze ngokulinganayo kuwo onke macala.

Isixa sentlama sanele iipizza ezimbini eziphakathi.

Slayida iitreyi ezimbini kwi-dehydrator (efana ne-Sedona Dehydrator) kwaye uyomise amazantsi kwii-45 degrees kwiiyure ezi-6 ukuya kwezi-8. Emva koko vula imigangatho, susa iifoyile kwaye uyomise imigangatho enye iiyure ezi-3.

Ngomso okanye ngosuku emva koko, unokongeza i-topping oyikhethileyo kwiziseko ze-pizza ezomileyo kwaye uzibeke kwi-dehydrator kwakhona ukuze uzifudumeze iyure.

Iseleriac

I-Celeriac iyaziwa kakhulu ngokunxulumene nesaladi yaseWaldorf, leyo-ukuba yenziwe ekhaya kwaye ukuba awuhambisani ne-celery - yinto enempilo kakhulu.

I-Celery ngokwenene yenye yezona ntsapho zixabisekileyo zemifuno. Kwaye ukuba ufumana ibhalbhu enamagqabi, musa ukulahla aluhlaza. Ityebile kwizondlo kwaye iphilisa ngakumbi kune-tuber ngokwayo.

ICeleriac ilwa nomhlaza

I-Celeriac iqulethe into eyaziwa ngokuba yi-apigenin, i-phytochemical evela kwintsapho ye-flavonoid ukuba izifundo zibonise ngokucacileyo ukulwa nomhlaza kwiiseli ezahlukeneyo zomhlaza, kuquka umhlaza wesikhumba, umhlaza wesifuba, kunye neeseli zomhlaza wesinye.

Nangona kunjalo, i-apigenin ayihambelani ne-chemotherapy eqhelekileyo, njengoko kuye kwaboniswa ukuba ezinye iiseli zeeseli eziza kulwa (ubuncinci kwi-leukemia) zibonakala zingenakuchaphazeleka kwimiphumo ye-chemotherapy phantsi kwefuthe le-apigenin.

Unyango nge celeriac okanye ijusi yeseleri ke ngoko ifanelekile ngokumangalisayo kuthintelo lomhlaza okanye ngaphandle konyango oluqhelekileyo lwezonyango. Nangona kunjalo, oku akukhuthazwa ngexesha lonyango olunjalo.

Celeriac kwizifo ezizimelayo

I-anti-inflammatory kunye ne-immune system-regulating mechanism ye-apigenin ngokukodwa kuthiwa iluncedo kwizifo ezizimelayo ezifana ne-lupus erythematosus, isifo sikaCrohn, kunye ne-psoriasis, njengoko izazinzulu kwiYunivesithi yaseNorthwestern e-Chicago zifunyenwe kwi-2009.

Ke ngoko kubaluleke kakhulu ukonwabela i-celeriac rhoqo. Inketho emnandi kakhulu yinto ebizwa ngokuba yi-celery schnitzel.

Ukwenza oku, hlambulula ingcambu ye-celery, yinqumle ibe ngamaqhekeza kwaye uqhotse kwi-olive okanye kwioli ye-organic frying kuze kube yigolide kumacala omabini. Ewe kunjalo, iinguqulelo zesonka nazo ziyafumaneka.

Kwiresiphi elandelayo enevumba elimnandi, imifuno esempilweni yasebusika emibini idityanisiwe, eyile celeriac nekale. Le recipe ikwavela kwikhitshi yokutya okunempilo kwaye ke ayiphekwanga.

I-Celeriac "irayisi" kunye ne-kale cream

I-recipe ibizwa ngokuba "irayisi" kuba i-celeriac iguqulwa ibe yimichilo encinci yerayisi ngoncedo lwe-blender. Ewe kunjalo, inokusikwa ibe yenye imilo ecolekileyo ngesisiki semifuno okanye iprosesa yokutya.

Izithako

• 2 iikomityi ze-celeriac, zinqunyulwe kwi-blender de zifane nelayisi
• Amagqabi ama-3 amakhulu okanye ama-5 amancinci, ahlanjwe, iimbambo ezirhabaxa zisusiwe kwaye zanqunyulwa zibe ziincinci ezincinci okanye zicutshiwe.
• I-¼ yekomityi yembewu ye-hemp exotshiweyo yokuhombisa
• ½ ikomityi yetahini okanye ibhotolo yealmond emhlophe
• ¼ indebe yeoyile yomnquma
• ½ isipha sedill entsha
• ulwandle okanye ityuwa yemifuno
• ijusi yelayisi ye-1

Kwisitya, xuba i-celeriac kunye ne-kale. Hlanganisa zonke izithako kwi-tahini ukuya kwijusi yelamuni kwi-blender kwi-cream kwaye udibanise ukhilimu kwimifuno. Gcoba imbewu ye-hemp ngaphezulu.

Konwabele ukutya kwakho!

Ukuba uhlala udibanisa imifuno emithathu yasebusika evezwe ngokudityaniswa neesaladi zasebusika eziluhlaza (isaladi yombona, isonka seswekile, kunye nesaladi ye-endive) kunye nezihluma ezitsha kwisidlo sakho sasebusika, ke intwasahlobo ayiyi kukufumana udiniwe kwaye ubuthathaka, kodwa ufanelekile kwaye ugcwele. amandla.