John Myers
Amahlumela avela embewini ehlumile ayinothisi yokupheka yansuku zonke. Ngaphandle kwamanzi, imbewu, engagcinwa kahle, iba crispy, amahlumela amasha phakathi nezinsuku ezimbalwa. Okudingayo kuphela iziqukathi ezifanele noma isihluzi futhi ungathuthukisa ukudla kwakho kakhulu ngamahlumela.
Amahlumela - aphilayo futhi asebenzayo
Amahlumela awukudla okubalulekile obungeke ukufisele ukuthi kube ngcono futhi kusha. Ayikho imifino, kungakhathaliseki ukuthi isanda kuvunwa, ingahlula ukusha kwamahlumela - ngoba amahlumela ayaqhubeka ekhula epuletini.
Ngakho-ke, amahlumela ahlinzeka ngamavithamini atholakala kakhulu, amaminerali, ama-antioxidants, kanye nezinhlobonhlobo ezicebile zama-phytochemicals.
Ezinsukwini ezimbalwa nje zokuhluma, amahlumela aphindaphinda okuqukethwe kwawo kwamavithamini A, E no-C aqukethwe enzalweni kanye ne-vitamin B complex.
Ama-enzyme aphilayo asekela ukugaya kwesithandi sehlumela, kanye nemetabolism yayo futhi enze kusebenze kokubili ukukhiqizwa kwamandla omzimba kanye nezinyathelo zokulungisa ezingeni lamaselula.
Ofunwayo! amahlumela!
Kakade phakathi neMpi Yezwe Yesibili, uDkt. Clive M. McKay, uProfesa Wokudla Okunomsoco e-Cornell University e-Ithaca, eNew York, wabhala isihloko mayelana namahlumela.
Waqala ngokuthi:
Kufunwe! Imifino emila kunoma yisiphi isimo sezulu, enomsoco wenyama, ivuthwa ezinsukwini ezi-3 kuya kweziyi-5, ingahlwanyelwa nganoma yiluphi usuku lonyaka, ayidingi inhlabathi noma ilanga, iqukethe uvithamini C olingana notamatisi, ayikhiqizi imfucumfucu. ngesikhathi kulinywa futhi ngokushesha njengoba i-chop ingaphekwa!
Nakhu unayo! Amahlumela agcwalisa zonke lezi zifiso - nokunye okuningi, ngoba angadliwa eluhlaza, okuyinto engakaze ibe khona nge-cutlet.
Amahlumela nezinzuzo zawo
Imbewu eminingi emilayo iphila eshalofini iminyaka eminingi. Emazingeni okushisa acishe abe ngu-21 degrees Celsius, angagcinwa okungenani iminyaka emine ngaphandle kokulahlekelwa amandla azo okumila.
Imbewu ehlumayo nayo incane, ngakho ayithathi indawo enkulu yokugcina. Nokho, ngesikhathi esifanayo, zikhiqiza ngendlela emangalisayo. Kuya ohlotsheni lwembewu, inqwaba yezinhlamvu ezintsha, ezihluthukile ziphuma ngemva kwezinsuku ezimbalwa ziphuma esipuni esisodwa sembewu.
Amahlumela kulula ukuwagcina
Imbewu ehlumayo yamahlumela igcinwa kangcono ekamelweni elipholile, elomile, elimnyama ezitsheni ezingenawo umoya nezingangeni manzi eziqine ngokwanele ukuba zingangenwa amagundane (uma unazo).
Ngisho namahlumela amile angagcinwa izinsuku ezimbalwa noma amasonto, kuye ngesizini kanye nezinketho zokupholisa. Indlela engcono kakhulu yokwenza lokhu ukupakisha endishini evalekayo bese uyibeka esiqandisini noma kwenye indawo epholile.
Kodwa-ke, izinga lokushisa akufanele liwele ngaphansi kwama-degrees angu-10 ukuze amahlumela angonakaliswe amakhaza. Amahlumela amaningi azoqhubeka ekhula esiqandisini, kancane kakhulu kunasemazingeni okushisa aphezulu.
Imbewu ehlumayo ayibizi
Imbewu yokuhluma yamahlumela ingabizi kakhulu. Uma futhi ucabangela iqiniso lokuthi inani elincane lembewu likhiqiza ingxenye enkulu yemifino, imbewu ehlumayo ayibizi kabili.
Kodwa-ke, intengo ivamise ukuncika enanini elithengiwe, ngakho-ke ungonga ngisho nangaphezulu uma ugcina amanani amakhulu.
I-sprout cuisine: Izinhlobonhlobo futhi ezihlukahlukene
I-sprout cuisine nayo ihluke ngendlela emangalisayo njengoba kunezinhlobonhlobo ezingapheli zamahlumela namahlumela.
Imbewu elandelayo yokuhluma inconywa ikakhulukazi ngoba ikhula kalula:
I-Alfalfa, i-amaranth, imbewu ye-fenugreek, imbewu ye-broccoli, isipelingi, uphizi, i-cress yasengadini, i-Kamut, i-chickpeas, imbewu yethanga, i-lentils, ubhontshisi we-mung, i-quinoa, i-radishes, i-radishes, i-rye, i-arugula, isinaphi (ophuzi), i-sesame kanye nembewu ye-sunflower.
I-Ferrari ehlumayo phakathi kwembewu ehlumayo
I-Ferrari phakathi kwembewu ehlumayo i-broccoli. Amahlumela e-Broccoli adume ngokuqukethwe kwawo kwe-sulforaphane eyengeziwe. Kufanele kukhulunywe ngokukhethekile ngezinhlobonhlobo ze-calabrese ze-broccoli, okuthi - ngokungafani namahlumela ajwayelekile e-broccoli - anengxenye ephezulu kakhulu ye-sulforaphane.
Lesi yi-antioxidant esivele isetshenziswa kwezokwelapha, etholakala nasemifino ejwayelekile ye-broccoli kodwa itholakala ngobuningi obukhulu kakhulu emahlumela e-broccoli.
Inani le-sulforaphane kuhlumela lwe-broccoli liphakeme ngokuphindwe kamashumi amahlanu kunalelo lemifino ye-broccoli. Ngakho-ke ungathola inani elifanayo lama-antioxidants kusuka kumagremu angu-30 ehlumela le-broccoli njengoba ubungathola kumakhilogremu amathathu emifino ye-broccoli.
Amahlumela e-Broccoli atholakala ngendlela yempushana ehlumayo engagcinelwa noma ubani othola ukutshalwa kwamahlumela kudla isikhathi esiningi. Impushana yehlumela yekhwalithi ephezulu ikhiqizwa emazingeni okushisa angaphansi kwama-degrees angu-40 ukuze zonke izithako zigcinwe ngokugcwele.
Ukudweba amahlumela kuwumdlalo wengane
Cishe noma iyiphi imifino ingatshalwa kalula futhi ngokushesha njengoba amahlumela. Awudingi ingadi, ithala, uvulandi, ngisho nebhodwe lezimbali noma inhlabathi.
Uhlu lwazo zonke izinto ozidingayo ngempela ukuze utshale amahlumela lufushane kakhulu: imbewu ehlumayo, izimbiza ezihlumayo (okungenjalo idivayisi ehlumayo noma izitsha ezincane), namanzi. Hhayi ngaphezulu.
Izimbiza ezihlumayo ziyizimbiza ezikhethekile ezicishe zilingane nezimbiza zamasoni, kodwa isivalo senziwe ngesisefo, ngakho-ke ungasisebenzisa ukugeza amahlumela kalula, ngokumane uphendule imbiza ibheke phansi bese ukhipha amanzi angaphezu kwamandla. isivalo esinezimbobo singageleza.
Izimbiza zokuhluma ziyatholakala ezitolo zokudla kwezempilo, ezitolo zokudla kwezempilo, noma ku-inthanethi. Uma ungafuni ukuthenga izimbiza ezihlumayo, ungasebenzisa izitsha ezihlukene kanye nesisefo esihle njengenye indlela. Kuphela ngembewu ye-cress kanye nokutshalwa kukakolweni noma utshani bebhali udinga izitsha eziyisicaba esikhundleni sesitsha noma imbiza yokuhluma noma okuthiwa i-cress sieve ye-cress.
Embizeni ngayinye ehlumayo (noma endishini) ugcwalisa imbewu ehlumayo bese wengeza amanzi anele ukuze imbewu ikwazi ukucwilisa ubusuku bonke.
Ngosuku olulandelayo, lahla amanzi, hlambulula imbewu (uma ungenayo imbiza ehlumayo, yibeke ku-colander ukuze uhlanza) bese uyibuyisela ezitsheni ezihluma ngaphandle kwamanzi. Imbewu ehlumayo ihlanjululwa ngale ndlela izikhathi ezimbili kuya kwezintathu ngosuku.
Ngakho imbewu isemanzini amile kuphela ngobusuku bokuqala. Bese bemanziswa kancane kuphela ngamanzi, okuyizinsalela zamanzi ezinamathele embewu ngemva kokugeza.
Khulisa i-cress kanye ne-wheatgrass izihlume ngokwakho
I-Garden cress ihlwanyelwa ezingqimbeni ezimbili zephepha lasekhishini elicwiliswe emanzini. Utshani bejusi yotshani bungatshalwa ngendlela efanayo (isib. utshani bukakolweni, utshani bebhali, utshani beKamut, utshani be-alfalfa, njll.). Ungakhohlwa ukuchelela njalo.
Nakuba utshani bukhula kalula, i-juicing ayikhiqizi kakhulu. Ngakho-ke udinga utshani obuningi, obungakhula kangcono ezintweni ezifanele zokuhluma, njengesib. B. ku-Easygreen germinator.
Okunye lapha iwukuba uqoqe izimpushana zotshani ezisezingeni eliphezulu, isib.
Kuhlanganiswe namanzi kanye ne-vanilla yemvelo yemvelo, benza iziphuzo ezivuselelayo ezisinikeza zonke izici ezizuzisayo ze-chlorophyll kanye nenqwaba yezitshalo zesibili ezitholakala otshanini.
Amahlumela - Vuna ngemva kwamahora angu-24
Amahlumela amaningi angadliwa ngemva kwamahora angu-24, isib.
Nokho, amahlumela amaningi avunwa ngemva kwezinsuku ezi-3 kuya kweziyi-7, amanye ngisho nangemva kwezinsuku eziyi-12. Lesi sakamuva sinjalo lapho kufunwa ingxenye ephezulu kakhulu yokuluhlaza, okungukuthi okunamaqabunga.
Zidwebe ngokwakho amahlumela - ngenzenjani ngawo?
Amahlumela ahlukahlukene kakhulu futhi angaguqulelwa kuzo zonke izinhlobo zokudla okumnandi, okunempilo, kanye ne-alkaline:
- Amahlumela aba isaladi amahlumela nge sigqoka.
- Amahlumela angabuye axutshwe kunoma iyiphi enye isaladi.
- Amahlumela ahlanjululwa emhluzweni wemifino ukwenza isobho elihluma.
- Amahlumela nawo ahamba kahle kuma-smoothies aluhlaza. Ukuze wenze lokhu, zixube ngamanzi nezithelo ku-blender evamile yasendlini.
- Amahlumela ashiswa kancane njengesitsha semifino.
- Amahlumela angafakwa ijusi futhi ngaleyo ndlela - ahlanganiswe namanye amajusi emifino - aphenduke abe amajusi aphulukisayo futhi agxilile.
- Amahlumela nawo angena kunoma iyiphi isemishi.
- Amahlumela ahlobisa izitsha zazo zonke izinhlobo.
- Amahlumela angacutshungulwa abe "ushizi". Ukuze wenze lokhu, hlanganisa amahlumela (isib. ithanga noma amahlumela embewu kabhekilanga) namanzi amancane, uwaqobe noma uwahlanganise ku-blender bese ushiya endaweni efudumele amahora angu-8. I-sprout paste iqala ukubila. Bese ufaka usawoti noma i-tamari, u-garlic, namakhambi, bese uphaka.
- Amahlumela mahle kakhulu ekuguquleni abe isinkwa sezithombo.
- Amahlumela axutshwe no-anyanisi, amakhambi, namantongomane angasetshenziswa njengokugcwalisa, uphaya, noma ukusabalalisa.
- Imenyu yezimo eziphuthumayo ihlumela: hlanganisa amahlumela namantongomane, hlanganisa namakhambi omisiwe, uviniga, namafutha futhi ujabulele.
Amahlumela asiza ukusinda
Amahlumela angabuye achazwe njengokudla kwangempela okusinda.
Ngoba ngendlela yembewu ehlumayo, ingagcinwa izinyanga, uma kungenjalo iminyaka. Zidinga indawo encane, azinasiqandisi, futhi zingenziwa zidleke ngesikhathi esifushane kungabikho lutho ngaphandle kwamanzi.
Ngakho-ke AYIKHAMBILI lezikhathi zobunzima - uma kwenzeka kwenzeka (shaya izinkuni!) - ngakho-ke ayingxenye yawo wonke amaphakheji enhlekelele.
Ngokuvamile iqukethe imikhiqizo eyomile ecutshungulwe kakhulu embonini ehlinzeka kuphela ngezinto ezibalulekile zemvelo ngendlela enesizotha, ingasaphathwa eyesibili yezitshalo, ama-enzyme aphilayo, nama-antioxidants.
Nakuba usengakwazi ukuvuna izithelo nemifino engadini yakho uma kwenzeka kuba nenkinga yokuhlinzekwa kwempahla ngemva kokuzamazama komhlaba, isibonelo (uma ingadi isekhona), lokhu akusanconywa ngemva kwengozi yenuzi.
Izithelo nemifino-ke kuba nemisebe futhi akufanele kudliwe okwamanje - ngaphandle uma kuvela endaweni ebamba ukushisa. Ngabe lokho kusho ukuthi singadla impushana yesobho kuphela, iziphuzo ezisheshayo, nokudla okusemathinini?
Uma iphakethe lenhlekelele ligcwele imbewu yehlumela nezinye izimbewu, khona-ke imenyu izohluka futhi igcwele izinto ezibalulekile ngisho nasezimeni ezimbi kakhulu.
Ngakho-ke, ukudla amahlumela kungasindisa ukuphila kwakho ngokoqobo ngezikhathi zokushoda kokudla futhi kukusindise ekudleni ukudla okusemathinini kuphela nama-calories angenalutho avela emikhiqizweni enofulawa neyoshukela.
Amahlumela azokunikeza konke okudingwa umzimba wakho namasosha omzimba wakho ukuze uphile ngisho nasezigabeni ezimbi kakhulu empilweni enhle.
Kodwa sicela ungalindi izikhathi zobunzima ngaphambi kokuba uqale ukumila. Lokho kungaba kubi kakhulu! Kungcono ukuqala namuhla futhi ujabulele izinhlobonhlobo ezahlukene zamahlumela nsuku zonke.
