Imifuno: Ikrwada Okanye Ephekiweyo Esempilweni?

Ukutya okunempilo: Yeyiphi imifuno ekrwada okanye iphekwe ngokusempilweni

Ukutya okukrwada kunye neziselo zemifuno zisempilweni, akukho mathandabuzo ngako! Ngeentlobo ezithile zemifuno, nangona kunjalo, kusafanelekile ukupheka ngenxa yeevithamini. Okanye ukuqhotsa, njengamazambane...

Ndingenza njani ukulungiselela ukuba yeyiphi imifuno ukuze ibe sempilweni ngakumbi?

I-Raw ikwenza wonwabe – noko yiloo nto iinkwenkwezi ezifana noDemi Moore okanye uGwyneth Paltrow zitshilo. Iingcali zokutya okukrwada ezifana noGqr Norman W. Walker wase-USA.

Ngaba usavunyelwa ukuba ukhuphe ipani kunye nepani yemifuno ngesazela esicocekileyo? “Ngokuqinisekileyo,” utsho ingcali yezondlo kunye ne-ecotrophologist uIris Lange-Fricke (www.irislange.com). Olona luhlu lufanelekileyo luquka ama-30 ukusa kuma-50 ekhulwini okutya okukrwada. Okunye kufuneka kuphekwe.”

Kwakhona le ngcaphephe ichaza isizathu: “Ezinye izondlo ezifana neprotini, i<em>beta-carotene nezinye ii<em>enzyme zinokufunxwa bhetele ngumzimba xa ukutya kuvuthiwe. Kwakhona, abantu abaninzi baba neengxaki zesisu ngenxa yokutya kakhulu ukutya okukrwada.” Ngenxa yokuba ukwenzela ukudiliza kunye nokucutshungulwa kwemicu yezityalo, i-gastrointestinal tract igxininiswe kakhulu kunemifuno ephekiweyo.

Nangona kunjalo, ukutya okukrwada ngokuqinisekileyo kuneengenelo zako: Kuqinisekisa imvakalelo ehlala ixesha elide yokuhlutha. Ukongezelela, iivithamini kunye neemaminerali ezithintekayo ukushisa zigcinwa kwimifuno, ezilahlekileyo ngokukhawuleza ngexesha lokupheka.

Ngoko ke, uLange-Fricke ucebisa oku: “Xa upheka imifuno yakho, musa ukuyitshonisa emanzini. Imifuno idinga umbala kunye nokuluma, emva koko inencasa kunye nezondlo. Uzifumana zombini ezingcono ngokupheka okanye ngokuqhumisa.”

Ingcali yethu ityhila ukuba yeyiphi imifuno ekufaneleyo ukushiya isitovu sibanda - kwaye apho ubushushu obuncinci bungcono.

Ispinatshi

Abanovelwano bayithanda ngendlela ethambileyo

Ikrwada: Amagqabi aluhlaza aqulethe i-iron eninzi, i-vitamin C, i-potassium, i-magnesium, kunye ne-beta-carotene. Izondlo ezifumaneka ngokupheleleyo kumzimba kwinguqulelo eluhlaza.

Okuphekiweyo: Isipinatshi sine-oxalic acid, ebangela amazinyo abuthuntu kwaye inqande ukufunxwa kwe-calcium emzimbeni. Le asidi yophulwa bubushushu. Ububi: isipinatshi sikhawuleza siphulukane nezondlo ezixabisekileyo xa siphekiwe.

Ukuqukumbela: Eyona ityiwayo ikrwada okanye igcadiwe kancinane okanye iqhunyiswe ngomphunga. Ubushushu kuphela isipinatshi esikhenkcezileyo, musa ukubila.

Iipatata

Kungcono ukuba ungafiki kubo ngokukhawuleza

Ikrwada: I-tuber inetyhefu ye-alkaloid solanine. Isitashi seitapile sichithwa kuphela ngexesha lokupheka. Ngaphambi koko, iitapile ayinakutyiwa.

Kuphekiwe: Uninzi lwevithamin C, i-potassium, kunye neprotheyini equlethwe eluswini, ngoko yilungiselele ingaqhutywa ukuba kunokwenzeka. Ukuba ziya kuba ngamaqhekeza: kungcono ukuwanqumla kwiincinci ezincinci!

Ukuqukumbela: Iingceba ezibhityileyo zetapile ezinolusu ezifudunyezwa ngokufutshane kuphela kwioli eshushu, ekumgangatho ophezulu zifanelekile. Iphantsi kweekhalori, kodwa igcwele izondlo: iitapile zebhatyi. Olona khetho lungcono: Iifries ezenziwe ekhaya - ngesikhumba!

Paprika

Wenza lukhuni kodwa unovelwano

Ekrwada: Iipepile zipakishwe nge-beta-carotene ekhusela ubushushu kunye ne-vitamin C. Zombini zitshatyalaliswa ngokukhawuleza ngexesha lokupheka. Ingxaki: iqokobhe eliqinileyo kunzima kubantu abaninzi ukuletyisa likrwada.

Kuphekiwe: Kwibhafu yamanzi, izondlo zifa ngokukhawuleza. Okungcono: gaya okanye ubhake i-pepper ngokufutshane kwioli encinci de ulusu lujike lube mdaka kwaye luxovule.

Isiphelo: Ukuba unokuyithatha, yilume kwipepile ekrwada. Ipod ebhakwe ngokufutshane iyagaywa kwaye isesempilweni.

Ibrokholi

Nabani na owunika umphunga uya kuvuzwa ngokutyebileyo

I-Raw: I-iron, i-calcium, i-vitamin C, i-potassium, i-magnesium, kunye ne-glycosinolates (ukukhusela umhlaza we-colon) zidibana kunye ne-broccoli. Izinto ezingeva bubushushu zigcinwa kuphela xa zikrwada. Ukubanjiswa: Ikhaphetshu engaphekwanga ibangela ukuqunjelwa.

Kuphekiwe: Iiflorets ezishushu zilula esiswini. Ukuze izondlo zingalahleki emanzini, i-broccoli iqhutywe ngokufutshane okanye i-steamed.

Isiphelo: Emva kokuhlamba i-steam emfutshane, i-broccoli ininzi yokugaya, kodwa ayilahleki iivithamini zayo ezibalulekileyo.

IiKaroti

Iminqathe eshushu ijonge amanqatha ethenda

Ikrwada: Kunjalo, iminqathe inevithamin A eninzi kunye ne-beta-carotene kwaye ke ngoko ilungile emehlweni - ukuba nje siyithi nkxu umnqathe kwenye ioyile kwangaphambili. IVithamin A yenye yeevithamini ezinyibilikayo ngamafutha kwaye inokusuka nje ingasetyenziswanga ngaphandle kokukhapha okufanelekileyo.

Okuphekiweyo: Izakha mzimba ezikwi-carrot zifumaneka ngokupheleleyo xa zifudunyezwa ngokufutshane. Njengoko kunye nezambane, oku kulandelayo kuyasebenza: shiya ulusu, kuba yilapho uninzi lweevithamini zifumaneka khona. Kodwa: Kuphekwe embizeni, izondlo ezininzi zikhutshwa emanzini. Loo nto ayenzeki epanini okanye kwi-steam cooker.

Ukuqukumbela: I-karoti isetyenziswe kakuhle ngokufutshane nge-steamed ngamafutha amancinci okanye i-steamed ngebhotela.

Itswele negalikhi

Kufuneka ukufudumala, ukunika ubukhali

I-Raw: I-sulfides equlethweyo iphuhlisa i-antibacterial epheleleyo, i-vascular-protecting effect nakwimeko ekrwada. Kodwa: I-garlic kunye netswele ayinyamezelwa kakuhle xa ingaphekwanga kwaye ibangela ukuqunjelwa ngokukhawuleza.

Kuphekiwe: I-duo iyagaywa ngakumbi xa iphekiwe. Ukuba zombini azishushu kakhulu, izithako ezinempilo azilahlekanga. Igcadi emnyama, iyakrakra kwaye iphuhlise izinto ze-carcinogenic.

Isiphelo: Amatswele eglasi kunye negalikhi emdaka kancinci zifanelekile. Ngokukodwa xa kutshiswa inyama, ezi zimbini zongezwa kuphela ekugqibeleni.

Uzucchini

Isitovu sicinyiwe namhlanje

Ekrwada: Izucchini entsha inemagnesium, intsimbi, ivithamin C, kunye nepotassium. Umzimba sele ukwazi ukufunxa ngokupheleleyo kwaye usebenzise zonke izondlo xa uhlaza lusekwimeko ekrwada.

Kuphekwe: Kulabo bafumana i-zucchini encinci kakhulu xa idliwe iluhlaza: isityalo sethanga sivelisa incasa eninzi xa sishushu, kodwa izondlo ezixabisekileyo ziphuka ngokukhawuleza. Ngoko ke, oku kulandelayo kuyasebenza: ubufutshane sisinongo.

Isiphelo: Intonga eluhlaza ayinakoyiswa njengokutya okukrwada, umzekelo kwisaladi enongwe ngetshilisi encinci. Kodwa kwakhona i-steamed ngokufutshane ngeoli encinci, i-zucchini ibonelela ngeeminerali ezininzi kunye ne-vitamin C.

tomato

Kushushu, kushushu, tomato!

Ikrwada: Lo mmangaliso ubomvu uqulathe phantse yonke into: ivithamin C, icalcium, ipotassium, imagnesium, kunye nesona sixhobo sethu sokulwa nomhlaza, ilycopene! Ngelishwa, iqulethe i-solanine ye-toxin, efihliweyo kwiindawo eziluhlaza zetamatato - yingakho kufuneka zisuswe rhoqo.

Iphekiwe: I-lycopene ethintela umhlaza ifumaneka ngakumbi emzimbeni xa itumato ishushu. Ukuze ezinye izondlo zingalahleki ngokupheleleyo, isityalo se nightshade kufuneka siqhunyiswe ngomphunga kuqala emva koko siqhubekeke phambili.

Isiphelo: Yiyo le nto eyenza uMphathiswa wethu wezeMpilo obomvu abe yedwa: Uyakuthanda ukuphekwa kwaye uba sempilweni ngakumbi ngomzuzu ngamnye kwimbiza eshushu. I-pasta ene-tomato sauce? Kakhulu, oku kwenza ukuba itumata ibe sempilweni ngakumbi