Bella Adams
Ukudla ngendlela efanele kubalulekile nganoma yisiphi isikhathi sonyaka, kodwa esimweni sezulu esibi, lapho sonke sithola "ukungagxili" kancane, kubaluleke kakhulu. Ngakho yikuphi ukudla okufanele ukuthenge ukuze uqinisekise ukuthi unomsoco ofanele ekwindla?
Lokhu kudla kwekwindla okuyi-10 ngeke kukusize nje ukuthi ulandele imithetho yokudla okunempilo kalula nangenjabulo kodwa futhi kuzoba yithuluzi elihle kakhulu lokuthola umzimba omncane.
Ukudla okuphezulu kwe-autumn kwe-10 ukuqinisa amasosha omzimba: ithanga
I-calorie ephansi futhi ngesikhathi esifanayo imifino enomsoco kakhulu equkethe i-beta-carotene izikhathi ezingu-5 ngaphezu kwezaqathi, insimbi, amavithamini B, C, E, K, PP, potassium, calcium, magnesium, iron, cobalt kanye ne-pectin. izinto.
Ithanga elibilisiwe noma elibhakiwe limuncwa ngokuphelele ngumzimba, lisheshisa izinqubo ze-metabolic, futhi lisetshenziswa kabanzi ngisho nokudla kwezingane nokudla. Uma kuluhlaza, kuhambisana kahle nama-apula, izaqathe, nemifino. I-pulp ngokuvamile isetshenziselwa ukwenza okusanhlamvu kanye nesobho, ama-casseroles, nama-pancake. Inhlanganisela yamathanga edume kakhulu ihlanganisa okusanhlamvu nemifino, ubisi nezithelo ezomisiwe, amantongomane namakhowe.
Ukudla okuphezulu kwe-10 okuwa ukuqinisa amasosha omzimba: utamatisi
Utamatisi obomvu uqinisa isimiso sezinzwa, uvuselele ukusebenza kobuchopho, futhi unciphise ingozi yesifo senhliziyo nomdlavuza. Zicebile ku-carotene, amavithamini C, B1, K, no-PP, usawoti wamaminerali, futhi aqukethe i-serotonin nama-phytoncides. Utamatisi uwusizo ekwelapheni isifo sokuqina kwemithambo yegazi, isifo sezinso, ne-asthenia; bathuthukisa ibala futhi babe nomphumela we-antibacterial. Izinto ze-pectin eziqukethwe kutamatisi zinciphisa umfutho wegazi futhi zinciphise amazinga e-cholesterol egazini. Utamatisi uthandwa kakhulu ekuphekeni. Zidliwa zisanda kuphekwa, zibilisiwe, zithosiwe futhi zifakwe emathinini.
Ukudla okuphezulu kwekwindla okuyi-10 ukuqinisa amasosha omzimba: iklabishi
Le mifino iyinqolobane yemisoco. Iklabishi iqukethe i-calcium eningi kunobisi, i-vitamin C eningi kunamawolintshi, futhi inothile ngamavithamini A, B, no-B1 (ukulwa nokudangala), K, PP (ekhuthaza ukukhula kwezinwele), kanye no-U (welapha izilonda ze-peptic). Iqukethe i-riboflavin, i-nicotinic ne-pantothenic acid, namaminerali amaningi. Ilungele isifo senhliziyo futhi ivuselela izinso namathumbu. Ijusi yeklabishi inomphumela wokuvuselela, ngakho-ke isetshenziselwa ukugeza ubuso nokulungiselela imaski ehlukahlukene yezimonyo.
Iklabishi ine-calorie ephansi: i-100 g yeklabishi emhlophe iqukethe ama-kcal angu-24 kuphela. Ifakwe ezinhlelweni ezihlukahlukene zokulahlekelwa isisindo. Inani elikhulu le-fiber namanzi, kanye nenani eliphansi lokudla okunempilo kwenza iklabishi libe ukudla okuyintandokazi yabantu abakhuluphele ngokweqile.
Top 10 ekwindla ukudla ukuqinisa amasosha omzimba: ubhontshisi
Le mifino inothile ngamaprotheni kanye ne-fiber, ama-antioxidants, amavithamini namaminerali. Njengoba usuzisuthise nge-cholesterol yenyama ehlobo manje yisikhathi sokuhlanza igazi lakho, ukhulule ubuthi, futhi uthuthukise ukusebenza kwalo. Ubhontshisi unomsoco, ukwanelisa ngokuphelele indlala, futhi uqukethe ama-carbohydrate ahamba kancane angena kancane kancane egazini, anikeze amandla isikhathi eside, futhi awafaki amakhilogremu angafuneki.
Ukudla okuphezulu kwe-autumn kwe-10 ukuqinisa amasosha omzimba: isilimo esidliwayo esinamagatsha anamanzi
Umkhiqizo wokudla onokuqukethwe kwekhalori ye-18 kcal kuphela. Kokubili impande, iziqu namaqabunga ale mifino awusizo ngokulinganayo. Iqukethe amavithamini C no-A, U, amavithamini eqembu B, PP, no-E, i-potassium, i-calcium, insimbi, i-zinc, i-phosphorus, i-magnesium, i-folic ne-nicotinic acid. Ingumholi kokuqukethwe kwe-organic sodium ne-selenium. Ithuthukisa ukugaya, futhi ijwayele umfutho wegazi. Iwusizo ezimweni zokukhuluphala, ukuphazamiseka kwezinzwa, i-gout, i-rheumatism, nezifo ze-thyroid.
Ukudla okuphezulu kwekwindla okungu-10 ukuqinisa amasosha omzimba: ama-beet
Le mifino inothile ngamavithamini, i-betaine, amaminerali, nama-bioflavonoids. Isetshenziswa njenge-tonic, ithuthukisa ukugaya kanye ne-metabolism. I-Beetroot inama-kilojoule aphansi, ngakho-ke inconywa ukuthi isetshenziswe ekudleni. Iwumthombo wama-asidi amaningi, kuhlanganise ne-folic acid. I-Beetroot iyi-antioxidant enhle kakhulu, ivimbela ukubukeka noma ukukhula kwezimila eziyingozi, futhi ivimbele ukuthuthukiswa kwezifo zenhliziyo, isifuba somoya, ne-thrombophlebitis. Iwusizo ekwelapheni i-anemia. Ngaphezu kwe-borscht ne-vinaigrette eyaziwa kakhulu, ama-beet ayabhakwa, aphekwe, athosiwe futhi afakwe ezitsheni eziluhlaza.
I-10 ephezulu yokudla yasekwindla yokuqinisa amasosha omzimba: upelepele omnandi
Iqukethe amavithamini C, B1, B2, B6, PP, no-A, i-carotene, insimbi, i-zinc, i-sodium, i-potassium, i-phosphorus, ne-magnesium. Iqinisa isimiso somzimba sokuzivikela ezifweni, ikhuthaze ukukhula kwezinwele, ukusebenza kwesisu, namanyikwe, iqinise izindonga zemithambo yegazi, ivimbele ukukhula kwe-osteoporosis kanye ne-anemia, futhi inciphisa ingozi yamahlule egazi.
Izithelo zikapelepele oluhlaza nobomvu zidliwa zisanda kufakwa ethinini, zifakwe inyama nemifino. Asetshenziswa ekulungiseni i-lecho, njengesinongo sesobho, njengento yokuhlobisa izitsha zenyama, nanjengesithako kumasoso namasaladi ahlukahlukene. Upelepele oswidi ungahlanzwa, ufakwe isitshulu, ugoswe.
Ukudla okuphezulu kwe-autumn kwe-10 ukuqinisa amasosha omzimba: ama-apula
Lezi zithelo ziyibhomu langempela levithamini, inqolobane yamaminerali: insimbi, i-potassium, i-calcium, i-magnesium, i-sodium, i-phosphorus, i-iodine, ithusi, ne-nickel, futhi inothile nge-pectin ne-fiber. Ama-apula aqinisa isimiso somzimba sokuzivikela ezifweni, enza imigudu yokugaya ukudla ibe evamile, abe nemiphumela eqeda ukuvuvukala kanye ne-decongestant, futhi anciphise amazinga e-cholesterol egazini. Izinhlobo ezimuncu ziwusizo ekuvimbeleni i-anemia. Zidliwa zisanda kuphekwa, ziphekwe, ziphekwe, zomisiwe, zifakwe emanzini, bese zifakwa ezitsheni ezihlukahlukene.
Ukudla okuphezulu kwe-autumn kwe-10 ukuqinisa amasosha omzimba: amakhowe
Lo mkhiqizo onomsoco ubizwa ngokuthi inyama yehlathi ngenxa yamaprotheni amaningi. Amakhowe anama-kilojoule aphansi futhi aphansi kakhulu kuma-carbohydrate, kodwa aphakeme kuma-amino acid nama-enzyme ahilelekile ekugayeni ukudla. Ngokushintsha inkukhu ngama-chanterelles, inyama ene-porcini ne-boletus, nenhlanzi ene-buttercups namakhowe, ungasondeza isibalo sakho kokuhle.
Top 10 ekwindla ukudla ukuqinisa amasosha omzimba: rose hips
Ama-rosehips aqukethe i-ascorbic acid ephindwe izikhathi eziyishumi kune-black currant, izikhathi ezingama-10 kunelamula, futhi izikhathi ezingama-50-60 kunezinaliti zikaphayini, zespruce, fir noma zojunipha. I-decoction ye-rose hips iyisivimbelo esihle kakhulu sezifo ezibangelwa abandayo. Amafutha abalulekile aqukethwe kumacembe awo ane-astringent, bactericidal, ne-anti-inflammatory effects. Itiye le-rosehip lihle ekunciphiseni isisindo.
