Iziqhamo: Uluhlu lweziqhamo ezingama-50 ezisetyenziswa kakhulu kunye neenzuzo zazo

Intshayelelo:

Okwangoku, kukho iintlobo ngeentlobo zeziqhamo ezikhoyo kwimarike, ngalinye lineempawu neengenelo zalo kwezempilo. Ukwazi ukuba zeziphi iziqhamo ezisetyenziswa kakhulu kunye nokuqonda izibonelelo ezibonelela ngazo kumzimba wethu kubalulekile ukuba ube nokutya okunokulinganisela kunye okunempilo. Kule nqaku, sinika uluhlu olucacileyo lweziqhamo ezidumileyo ze-50 kunye nefuthe labo elihle kwimpilo yethu. Fumana indlela yokubandakanya ezi zikhetho zimnandi kunye nezondlo kukutya kwakho kwemihla ngemihla.

1. Intshayelelo: Ukubaluleka kokutya iziqhamo kunye neenzuzo zazo zempilo

Iziqhamo kukutya okutyebileyo kwiivithamini, iiminerali kunye ne-antioxidants, ngoko ke ukusetyenziswa kwazo rhoqo kubalulekile ukugcina impilo entle. Ukongeza, iikhalori zabo eziphantsi kunye nomxholo onamafutha abenza ukuba babe yinto ekhethekileyo yokubandakanya ekudleni kwethu kwansuku zonke.

Ukusetyenziswa kweziqhamo kubonelela ngeenzuzo ezininzi kwimpilo yethu. Okokuqala, basinika isixa esikhulu seevithamini kunye neeminerali eziyimfuneko ekusebenzeni ngokufanelekileyo kwemizimba yethu. Ukongeza, umxholo wayo wefiber ephezulu unceda ukulawula inkqubo yethu yokugaya, ukuthintela ukuqunjelwa kunye nokuphucula impilo yamathumbu.

Ukongezelela, iziqhamo ziqulethe i-antioxidants ezisikhuselayo kwi-radicals yamahhala, ukukhusela ukuguga kwangaphambili kunye nokunciphisa umngcipheko wezifo ezingapheliyo ezifana nomhlaza kunye nezifo zenhliziyo. Zikwangumthombo wamandla endalo asinceda sihlale sisebenza kwaye siphucule ukusebenza kwethu ngokomzimba nangokwengqondo.

2. Luluphi uluhlu lweziqhamo ezingama-50 ezisetyenziswa kakhulu ehlabathini lonke?

Uluhlu lwezona ziqhamo ze-50 ezisetyenzisiweyo kwihlabathi jikelele yintlangano yeziqhamo ezithandwa kakhulu kwaye zisetyenziswe ngokubanzi kumazwe ahlukeneyo kwihlabathi jikelele. Apha ngezantsi kukho uluhlu lwezona ziqhamo ziphawulekayo kolu luhlu.

• imango
• Iapile
• Banana
• Iidiliya
• Ipayina
• Ilamuni
• Orenji
• Strawberry
• Sandía

Ezi ziqhamo ziphakathi kwezona zisetyenziswa kakhulu ngenxa yencasa yazo emnandi, ukufumaneka konyaka wonke, kunye neenzuzo ezininzi zempilo. Ngokomzekelo, imango ixatyiswa ngenxa yobumnandi bayo yaye isetyenziswa kwiindidi zamayeza neziselo ezikweleenjiko. Ii-apile ziyaziwa ngokuguquguquka kwazo ekhitshini kunye nomxholo wazo wefayibha ephezulu. Iibhanana lukhetho oludumileyo lwe-snack kwaye ngumthombo obalaseleyo we-potassium.

Ezinye iziqhamo ezikolu luhlu zibandakanya ivatala, ehlaziyayo kwaye inemanzi amaninzi, kunye neidiliya, ezityiwa zintsha kwaye zikwimo yejusi. Ezi ziqhamo zingananditshwa zodwa, zisetyenziswe kwiisaladi zeziqhamo, kwi-smoothies, okanye zifakwe kwiindlela ezahlukeneyo zokupheka. Ukusetyenziswa ngokubanzi kwihlabathi jikelele, ezi ziqhamo zifikeleleka ngokulula kwaye zifumaneka kwiivenkile ezinkulu nakwiimarike zasekhaya.

3. Inzuzo #1: Igalelo levithamini kunye neeminerali kwiziqhamo ezisetyenziswa kakhulu

Iziqhamo ngumthombo obalulekileyo weevithamini kunye neeminerali eziyimfuneko ekusebenzeni ngokugqibeleleyo komzimba wethu. Ngokutya ezona ziqhamo zidumileyo, sifumana inzuzo ebalulekileyo yegalelo lezondlo. Ngokomzekelo, i-orenji iyaziwa ngokuba ne-vitamin C ephezulu, eqinisa amajoni ethu omzimba kwaye isinceda ukuba sithintele ukubanda kunye nezinye izifo.

Esinye isiqhamo esithandwayo esisinika isixa esikhulu sezondlo yibhanana. Oku kutya kuqulethe i-potassium, iminerali eyimfuneko yokusebenza ngokufanelekileyo kwemisipha yethu kunye nokulawula uxinzelelo lwegazi. Ukongeza, ibhanana ikwabonelela ngevithamin B6, ebaluleke kakhulu ekwenziweni kweeseli ezibomvu zegazi kunye neprotein metabolism.

Iapile, kwelinye icala, sisiqhamo esityebileyo kwifiber kunye ne-antioxidants. Ukutya ama-apile rhoqo kusinceda sigcine impilo entle yokwetyisa kwaye sithintele izifo ezingapheliyo. Ukongeza, ii-apile zikwaqulethe i-vitamin A, enceda impilo yamehlo ethu kwaye yomeleza amajoni omzimba.

4. Inzuzo #2: Iimpawu ze-Antioxidant zeziqhamo kunye neempembelelo zabo ekuthinteleni izifo

Iziqhamo zingumthombo wendalo we-antioxidants, iikhompawundi ezenza i-radicals yamahhala kwaye ikhusele iiseli zethu kumonakalo we-oxidative. Ezi zixhobo ze-antioxidant zeziqhamo zinenzuzo ekuthinteleni nasekunciphiseni umngcipheko wezifo ezingapheliyo ezifana nomhlaza, isifo senhliziyo kunye nokuguga kwangaphambili.

I-antioxidants ekhoyo kwiziqhamo, njengevithamini C kunye ne-E, i-beta-carotene kunye ne-lycopene, inceda ekunciphiseni ii-radicals zamahhala, eziyi-molecule ezisebenza kakhulu ezinokonakalisa iiseli zethu kwaye zibe negalelo kuphuhliso lwezifo. Ukongeza, iziqhamo zikwangumthombo obalaseleyo wefiber, onegalelo kwimpilo engcono yokugaya kunye nokuthintela izifo ezinje nge-2 yeswekile kunye nokutyeba.

Ukubandakanya iintlobo ngeentlobo zeziqhamo kwisidlo sethu semihla ngemihla kubalulekile ukuze sifumane okuninzi Iimpawu zakhe antioxidants. Kunconywa ukuba udle ubuncinane i-5 servings yeziqhamo ngosuku, imibala eyahlukeneyo kunye neentlobo, ukufumana uluhlu olubanzi lwe-antioxidants. Iziqhamo ezitsha, ezinje ngeeapile, iiorenji, amaqunube kunye neediliya, zezona zikhethwayo ukuba zifakwe kwisidlo sethu semihla ngemihla. Ukongeza, sinokukhetha iziqhamo ezikhenkcezisiweyo, ezinkonkxiweyo okanye eziphelelwe ngamanzi, ezigcina uninzi lweepropathi zazo ze-antioxidant. Ungalibali ukuhlamba iziqhamo kakuhle phambi kokuba uzitye ukuze ususe nayiphi na intsalela yesibulali-zinambuzane!

Ngamafutshane, iziqhamo zingumthombo obalaseleyo wee-antioxidants ezinceda ukukhusela izifo kunye nokukhusela iiseli zethu kumonakalo owenziwe nge-oxidative. Ukusetyenziswa kwayo rhoqo, kunye nokutya okunokulinganisela kunye nendlela yokuphila enempilo, kunokuba nefuthe elikhulu kwimpilo yethu yexesha elide. Qinisekisa ukuba uquka iintlobo ngeentlobo zeziqhamo kwisidlo sakho semihla ngemihla kwaye wonwabele izibonelelo zazo ezininzi zokuphila ngokusempilweni.

5. Inzuzo #3: Indima yeziqhamo kwimpilo ye-cardiovascular and cholesterol regulation

Iziqhamo zidlala indima ebalulekileyo kwimpilo ye-cardiovascular and cholesterol regulation. Ukutya iziqhamo ezahlukahlukeneyo mihla le kunokunceda ukugcina amazinga e-cholesterol ephantsi kolawulo nokunciphisa umngcipheko wesifo sentliziyo.

Iziqhamo zingumthombo obalaseleyo wefiber enyibilikayo, ekwaziyo ukunciphisa amanqanaba e-cholesterol ye-LDL okanye "i-cholesterol embi" emzimbeni. Ifiber enyibilikayo isebenza ngokwenza uhlobo lwejeli emathunjini ethi ibambe icholesterol kwaye iyisuse emzimbeni ngaphambi kokuba ifunxe. Ukongezelela, iziqhamo ziqulethe i-antioxidants ezinceda ukukhusela i-oxidation ye-LDL ye-cholesterol, enciphisa amandla ayo okwenza iiplaque kwi-arteries.

Ukuzuza kwiipropathi ze-cardiovascular of fruit, kuyacetyiswa ukuba kufakwe isiqhamo kwisidlo ngasinye kunye ne-snack phakathi kokutya. Ezinye iziqhamo eziluncedo kakhulu kwimpilo yentliziyo kunye nolawulo lwe-cholesterol ziiapile, iiorenji, iidiliya, amaqunube kunye namapere. Ezi ziqhamo zimnandi ngokwazo okanye zinokongezwa kwiisaladi, iyogathi, okanye i-smoothies ukwenzela ukutya okuninzi kwezondlo.

6. Inzuzo #4: Iziqhamo njengamahlakani ekulahlekeni kobunzima kunye nolawulo lweswekile

Iziqhamo zingumthombo oxabisekileyo xa kuziwa ukulahlekelwa isisindo kunye nokulawula isifo seswekile. I-fiber ephezulu, i-vitamin kunye ne-mineral content yenza ukuba babe ngabahlobo bendalo kwezi nkqubo. Ifiber ekhoyo kwiziqhamo inceda ukunika imvakalelo yokuhlutha, enokunceda ukunciphisa ukutya kunye nokulawula ubunzima. Ukongeza, iziqhamo zinesalathiso esisezantsi se-glycemic. Oko kuthetha ukuba Ukusetyenziswa kwayo akuchaphazeli kakhulu amanqanaba eswekile yegazi, enenzuzo ngakumbi kubantu abanesifo sikashukela.

Ukufumana uninzi lweenzuzo zeziqhamo zokunciphisa umzimba kunye nokulawula isifo sikashukela, kubalulekile ukubandakanya iintlobo zeziqhamo kwisidlo sakho semihla ngemihla. Iinketho ezicetyiswayo kakhulu zezo ziphantsi kweswekile kunye ne-fiber ephezulu, njengamajikijolo, ii-apula, iiperesi kunye ne-plums. Kubalulekile ukuba uqaphele ukuba iziqhamo ezisemathinini kunye nezicutshungulwayo zingaquka amanqanaba aphezulu eshukela eyongezelelweyo, ngoko kufuneka zisetyenziswe ngokumodareyitha. Kunconywa ukuba udle ubuncinane i-2-3 yeziqhamo ngosuku njengenxalenye yokutya okunokulinganisela.

Ukongeza kwixabiso labo lezondlo, iziqhamo zibonelela ngeenketho ezininzi zokongeza iindidi kunye nencasa ekutyeni nasekutyeni. Zingonwatyelwa zintsha, kwi-smoothies, isaladi zeziqhamo, iijusi zendalo okanye njengoko kunxitywa kwizitya eziphambili. Ukuzama ukudibanisa okuhlukeneyo kunye namalungiselelo kunokunceda ukugcina umdla ekutyeni okunempilo. Ngalo lonke ixesha ukhumbule ukudibana nogqirha okanye ingcali yezondlo ngaphambi kokuba wenze naluphi na utshintsho kwindlela yokutya, ngakumbi ukuba unesifo seswekile.

7. Inzuzo #5: Impembelelo yeziqhamo kwimpilo yamathumbu kunye nokuthintela ukuqhina

Ukusetyenziswa kweziqhamo rhoqo kunempembelelo ebalulekileyo kwimpilo yamathumbu kwaye kunokunceda ukukhusela ukuqunjelwa. Ezi zikhetho ezimnandi kunye nezondlo zizityebi kwifiber, ezinceda ukukhuthaza inkqubo yokugaya ukutya okunempilo. I-Fiber isebenza "njengebrashi" yendalo emathunjini, okwenza kube lula ukudlula lokutya kunye nokwandisa umthamo welindle. Ukongeza, iziqhamo zibalaseleyo umthombo wamanzi, ekwanegalelo ekugcineni amathumbu rhoqo.

Okokuqala, iziqhamo zineentlobo ezimbini zefiber: ezinyibilikayo nezinganyibilikiyo. Ifayibha enyibilikayo inyibilika emanzini kwaye yenza i-gelatinous into emathunjini. Olu hlobo lwefiber lunceda ukuthambisa ilindle kwaye lwenza kube lula ukudlula kwinkqubo yokwetyisa. Kwelinye icala, ifayibha enganyibilikiyo yongeza isambuku kwisitulo kwaye ikhawulezisa ukuhamba kwayo emathunjini. Zombini iintlobo zefiber zibalulekile ekuthinteleni ukuqhinwa kunye nokugcina impilo efanelekileyo yamathumbu.

Ukongeza kwifiber, iziqhamo zikwangumthombo wendalo weevithamini kunye neeminerali eziluncedo kwimpilo yamathumbu. Ezinye iziqhamo, ezinje ngeeprayina namakhiwane, zine<em>sorbitol, uhlobo lweswekile olusebenza njengesithomalalisi esithambileyo sendalo. Oku kutya kunokunceda ukukhulula ukuqhina yemo yendalo kwaye ngaphandle kokubangela iziphumo ebezingalindelekanga ezingafunekiyo. Ukubandakanya iintlobo zeziqhamo kwisidlo sakho semihla ngemihla kuyindlela enhle yokukhuthaza impilo enempilo yamathumbu kunye nokuthintela ukuqunjelwa. Ngalo lonke ixesha khumbula ukubonisana nochwepheshe bezempilo ngaphambi kokuba wenze utshintsho olumandla kwindlela otya ngayo. Qiniseka ukuba ubandakanya iziqhamo ezitsha, ezimnandi kwipleyiti yakho yemihla ngemihla ukonwabela izibonelelo abazinikezelayo kwimpilo yamathumbu akho kunye nokuphila kakuhle!

8. Inzuzo #6: Iziqhamo ezomeleza amajoni omzimba kwaye zinceda ukukhusela izifo

Iziqhamo ziyinxalenye ebalulekileyo yokutya okunempilo kunye nokulinganisela. Ukongezelela ekubeni mnandi, ezinye iziqhamo ziluncedo kakhulu ekomelezeni inkqubo yethu yokuzikhusela komzimba nokuthintela izifo. Okulandelayo, siza kuthetha ngezinye iziqhamo ezibalaseleyo kwezi zakhiwo kunye nendlela ezinokusinceda ngayo sihlale sisempilweni.

Esinye seziqhamo esaziwa kakhulu ngeempawu ze-immunological yiorenji. Utyebile ngevithamin C, esi siqhamo sibalulekile ukomeleza ukhuseleko lwethu. I-Vitamin C iyisondlo esibalulekileyo ekusebenzeni ngokufanelekileyo kwamajoni omzimba, njengoko ivuselela ukuveliswa kwamajoni omzimba kwaye inceda ukulwa nezifo. Ukubandakanya iiorenji ekudleni kwethu kwansuku zonke kuya kuqinisekisa ukubonelelwa kwe-vitamin C, efunekayo ukuze uhlale usempilweni..

Esinye isiqhamo esingenakulibala ukusikhankanya yi-kiwi. Esi siqhamo sincinci siluhlaza yinyani yezondlo ezinamandla. I-Kiwi ityebile kwi-vitamin C, i-vitamin E kunye nezinye i-antioxidants ezikhusela iiseli zethu kumonakalo obangelwa yi-radicals yamahhala. Ukufaka i-kiwi ekudleni kwethu yindlela efanelekileyo kakhulu yokomeleza amajoni omzimba kunye nokukhusela izifo.. Ukongeza, umxholo wayo wefiber ephezulu ubonelela ngezixhobo eziluncedo zokugaya ukutya kumzimba wethu.

Ekugqibeleni, asinakusilela ukukhankanya amaqunube, anjengamaqunube, amaqunube namaqunube. Ezi ziqhamo ezimnandi zingumthombo omkhulu we-antioxidants kunye ne-vitamin C. I-Antioxidants inceda ukulwa noxinzelelo lwe-oxidative kunye nokuqinisa amajoni omzimba, ukukhusela izifo. Ukuquka ukuselwa kwamaqunube kwindlela yethu yemihla ngemihla kuya kusinika ukomelela okongeziweyo ukuze sihlale sisempilweni. Ukongeza, incasa yabo eswiti ibenza babe lolona khetho lufanelekileyo lokwanelisa iminqweno yethu yento eswiti ngendlela esempilweni.

Khumbula ukuba ukuquka ezi ziqhamo kukutya kwethu kwemihla ngemihla kuya kusinceda someleze amajoni ethu omzimba kwaye sithintele izifo. Ungalibali ukuba ukutya okunokulinganisela kunye nokwahlukeneyo ngundoqo ukuze uhlale usempilweni kwixesha elide.. Ke, masizonwabele ezi ziqhamo zimnandi kwaye sisebenzise zonke izibonelelo zazo kwimpilo yethu!

9. Inzuzo #7: Isiphumo esihle seziqhamo kwimpilo yamathambo kunye nothintelo lwe-osteoporosis.

Ukutya iziqhamo rhoqo kunokuba nefuthe elihle kwimpilo yamathambo kwaye kuncede ukukhusela izifo ezifana ne-osteoporosis. Iziqhamo zingumthombo wendalo wezondlo eziyimfuneko zamathambo, ezifana ne-calcium, i-magnesium, kunye ne-vitamin K. Ezi zondlo ziyimfuneko ekugcineni ukuxinana kwamathambo kunye nokukhusela ukulahleka kwamathambo okunxulumene neminyaka.

Ikhalsiyam yenye yezondlo ezibaluleke kakhulu kwimpilo yamathambo, njengoko inegalelo ekwakhiweni kwamathambo nokomelela. Ezinye iziqhamo ezityebe kakhulu ngecalcium yiorenji, ipapaya, ipayinapile kunye namaqunube. Ukongezelela, ezi ziqhamo ziqulethe i-vitamin C, enceda ukufunxa i-calcium emzimbeni.

Esinye isondlo esibalulekileyo kwimpilo yamathambo yi-magnesium, ethatha inxaxheba kwi-mineralization yamathambo kunye nokusebenza kwee-enzyme eziyimfuneko ekubunjweni kwamathambo. Iibhanana, iiavokhado kunye neemango yimizekelo yeziqhamo ezityebileyo ngemagnesium. I-Vitamin K, ekhoyo kwiziqhamo ezifana ne-apile kunye namapere, nayo idlala indima ebalulekileyo kwimpilo yamathambo, njengoko inceda ekwenziweni kweeprotheni eziyimfuneko kwi-mineralization yamathambo.

10. Iziqhamo ezingaqhelekanga kuluhlu lwezona zisetyenziswa kakhulu: Ukufumanisa iincasa ezintsha kunye neenzuzo

Kule mihla, abantu abaninzi ngakumbi banomdla wokuzama iziqhamo ezitsha ezingaqhelekanga kwisidlo sabo semihla ngemihla. Ezi ziqhamo, eziphuma kwiindawo ezahlukeneyo zehlabathi, zinika iintlobo ngeentlobo zeencasa kunye neenzuzo zempilo. Uninzi lwabo luye lwafumana ukuthandwa ngenxa yezakhiwo zabo ze-antioxidant, iivithamini ezibalulekileyo kunye neemaminerali. Ngezantsi, siza kuveza uluhlu lwezona ziqhamo zisetyenzisiweyo zangaphandle kunye nezibonelelo zazo ukuze ubongeze kwisidlo sakho.

1. Ipitahaya: Esi siqhamo, nesaziwa ngokuba yi "dragon fruit", sizalelwa kuMbindi kunye noMzantsi Melika. Iyaziwa ngenkangeleko yayo emangalisayo kunye nencasa emnandi eswiti. I-dragon fruit ityebile kwi-antioxidants kunye ne-vitamin C, enceda ukuqinisa amajoni omzimba kunye nokukhusela izifo.

2. I mangosteen: Inzalelwane yase-Asia-mpuma ye-Asia, i-mangosteen ixabiswa ngenxa yencasa yayo ehlaziyayo kunye nombala omfusa omnyama. Esi siqhamo siqulethe i-xanthones, i-antioxidant compounds enceda ukulwa ne-radicals yamahhala kunye nokunciphisa umngcipheko wezifo ezingapheliyo.

3. Rambutan: Ivela kwi-Asia-mpuma ye-Asia, i-rambutan sisiqhamo esibukeka ngendlela ekhethekileyo kunye negobolondo langaphandle eligqunywe "kwienwele." Incasa yayo iswiti kwaye i-pulp yayo inejusi. Esi siqhamo ngumthombo obalaseleyo wevithamin C kunye nefiber, ekhuthaza impilo yokugaya kwaye inceda ukugcina ubunzima obunempilo.

11. Ukufakwa kweziqhamo kwisidlo semihla ngemihla: Iingcebiso zokuzisebenzisa ngendlela elungeleleneyo

Ukugcina ukutya okunesondlo nokusempilweni, kubalulekile ukuquka iziqhamo kukutya kwethu kwemihla ngemihla. Iziqhamo ngumthombo ogqwesileyo weevithamini, iiminerali kunye nefiber ukuba umzimba wethu kufuneka isebenze ngokufanelekileyo. Nangona kunjalo, kubalulekile ukuzisebenzisa ngendlela elungeleleneyo ukufumana zonke izibonelelo zazo. Nanga amanye amacebiso okudibanisa ngokufanelekileyo iziqhamo kwisidlo sakho:

1. Guqula iziqhamo: Kuyacetyiswa ukuba udle iintlobo ezahlukeneyo zeziqhamo ukuqinisekisa ukuba ufumana uluhlu olubanzi lwezondlo. Zama ukuquka iziqhamo ezinemibala eyahlukeneyo kunye noburhabaxa, obufana nama-apile, iibhanana, iiorenji, amaqunube, amaqunube, ivatala, kunye namapayina.

2. Qinisekisa isixa esifanelekileyo: Ubungakanani beziqhamo esifanele sizitye ziyahluka ngokuxhomekeke kwiimfuno zomntu ngamnye kunye nenqanaba lomsebenzi womzimba. Ngokuqhelekileyo, kucetyiswa ukuba udle ubuncinane iziqhamo ezimbini ngosuku. Ukukhonza omnye ulingana nesiqhamo esinye esiphakathi, njenge-apile okanye i-orenji, okanye isiqingatha sekomityi yesiqhamo esinqunqiweyo.

3. Dibanisa iziqhamo nokunye ukutya: Ukufumana ukutya okunesondlo, kubalulekile ukudibanisa iziqhamo namanye amaqela okutya, njengeenkozo, ubisi olunamafutha aphantsi, okanye iiproteni ezibhityileyo. Umzekelo, ungonwabela de isaladi yeziqhamo ngeyogathi, yongeza amaqhekeza eziqhamo kwicereal yakho okanye uquke iziqhamo kwiprotein shakes yakho. Ngale ndlela, uya kwenza uninzi lwezibonelelo zesondlo zeziqhamo ngaphandle kokutyeshela ezinye izondlo ezibalulekileyo.

12. Iiresiphi ezisempilweni ezineziqhamo ezisetyenziswa kakhulu: Ukonwabela incasa yazo kunye neenzuzo

Iziqhamo zingumthombo obalulekileyo weevithamini kunye nezondlo eziyimfuneko ukugcina ukutya okunokulinganisela kunye nokukhuthaza impilo yethu. Kule post, sibonisa ezinye iiresiphi ezinempilo zisebenzisa ezona ziqhamo zisetyenziswa kakhulu, ukuze ukonwabele incasa yazo emnandi kwaye wenze uninzi lwezibonelelo zazo.

1. I-Strawberry kunye ne-banana smoothie: Le recipe ifanelekile ukuqala usuku olugcwele amandla. Beka ngokulula ikomityi yamaqunube amatsha, ibhanana evuthiweyo, kunye nekomityi yobisi olutyumkileyo kwi-blender. Hlanganisa ude ufumane umxube olinganayo kwaye yiloo nto! Unokongeza icephe lobusi ukuba ufuna ubumnandi obongezelelweyo. Le smoothie ityebile kwivithamin C kunye nefiber, eya kunceda ukomeleza amajoni akho omzimba kwaye ugcine ukugaya kwakho kusempilweni.

2. Isaladi yeziqhamo ezixutyiweyo: Akukho nto ihlaziyayo kunesaladi yeziqhamo ngemini eshushu. Hlanganisa izilayi ze-apula, i-ananas, iidiliya kunye ne-kiwi kwisitya. Ungongeza kwakhona isiqingatha se-walnuts esinqunqiweyo ukuze uthinteke ngakumbi. Xa ukhonza, cima ijusi yesiqingatha selamuni phezu kwesaladi ukuze uphucule ama-flavour. Le saladi ngumthombo ogqwesileyo we-antioxidants kunye nefiber, eya kunceda ukugcina ulusu lwakho lukhazimla kwaye inkqubo yakho yokugaya isempilweni.

3. I-ayiskhrimu yeMango kunye neyogathi: Ukonwabela izimuncumuncu ezisempilweni nezihlaziyayo, zama le recipe ye-ice cream yasekhaya. Peel kwaye usike iimango ezimbini ezivuthiweyo zibe ngamaqhekeza amancinci. Emva koko, faka iimango kwi-blender kunye nekomityi ye-yogurt yendalo kunye nepunipoon yobusi. Hlanganisa kude kube lula kwaye ugalele kwi-ice cream molds. Mkhenkce ubuncinci iiyure ezi-4 kwaye wonwabele le ice cream imnandi igcwele ivithamin A kunye neeprobiotics ukugcina impilo entle yamathumbu.

Ezi zezinye nje iingcamango zokupheka ezinempilo onokuthi uzilungiselele usebenzisa iziqhamo ezidliwayo kakhulu. Khumbula ukuba, ukongeza kwincasa yazo emnandi, iziqhamo zikwasinika iintlobo ngeentlobo zezondlo ezibalulekileyo kumzimba wethu. Yiba nesibindi sokuzama ezi ndlela zokupheka kwaye ufumane indlela eyahlukileyo nenesondlo yokonwabela iziqhamo!

13. Uncedo olongezelelweyo lokutya iziqhamo zonyaka kunye nezendawo

Ngokutya iziqhamo zamaxesha onyaka kunye nezasekhaya, sifumana iintlobo ngeentlobo zezibonelelo ezongezelelweyo kwimpilo yethu kunye ne ngileyo. Okokuqala, ezi ziqhamo zinenani elikhulu lezondlo kunye ne-antioxidants kuba zivunwe kwindawo yazo yokukhula. Oku kuguqulela kwi-flavour enamandla ngakumbi kunye noxinzelelo oluphezulu lweevithamini, iiminerali kunye ne-phytochemicals ezikhuthaza impilo enhle.

Enye inzuzo ebalulekileyo kukuncitshiswa kokusetyenziswa kwe-pesticides kunye nezichumisi zokwenziwa. Ngokutya iziqhamo zasekhaya, sixhasa ulimo oluzinzileyo kwaye sincede ukunciphisa ukungcoliseka kwendalo. Ukongeza, ngokuthenga ngokuthe ngqo kubavelisi basekhaya, sikhulisa uqoqosho lwengingqi kwaye sinikela kuluntu.

Ukongezelela, ukusetyenziswa kweziqhamo zendawo kunye nexesha lonyaka libonelela ngeendlela ezahlukeneyo zokupheka. Ixesha ngalinye lonyaka liza neziqhamo ezahlukahlukeneyo ezitsha nezimnandi, okusivumela ukuba silinge iincasa ezahlukeneyo kunye noburhabaxa ekhitshini lethu. Sinokulungiselela iidessert ezimnandi, iijam zasekhaya, iismoothies okanye sonwabele iziqhamo ezitsha njengeshwamshwam elisempilweni nelihlaziyayo ngeentsuku ezishushu.

14. Isiphelo: Ukukhuthaza impilo ngokusetyenziswa kweziqhamo ezingama-50 ezisetyenziswa kakhulu kunye nezibonelelo zazo

Isishwankathelo, ukusetyenziswa kweziqhamo kubalulekile ukugcina ukutya okunempilo kunye nokulinganisela. Kulo lonke eli nqaku, siye sahlalutya iziqhamo ze-50 ezisetyenziswa kakhulu kwaye sichaza izibonelelo zabo zempilo ngokubanzi.

Kubalulekile ukugxininisa ukuba ukwahluka ekuthathweni kweziqhamo ngundoqo ekufumaneni izibonelelo ezinkulu. Ngamnye wabo unikeza izondlo ezikhethekileyo kunye namavithamini afaka isandla ekusebenzeni ngokufanelekileyo komzimba wethu. Ngoko ke, kuyacetyiswa ukuba kufakwe uluhlu olubanzi lweziqhamo ekudleni kwethu kwansuku zonke.

Ukongezelela, ukusetyenziswa rhoqo kweziqhamo kunika inani leenzuzo kwimpilo yethu, njengokuthintela izifo ezingapheliyo, ukuphucula amajoni omzimba kunye nokukhuthaza ulusu olunempilo. Ngokufanayo, iziqhamo zingumthombo obalaseleyo wamandla endalo kwaye zinceda ukugcina ubunzima obunempilo.

Isishwankathelo, olu luhlu lwezona ziqhamo ezingama-50 ezisetyenzisiweyo kunye neenzuzo zazo zisibonisile ubutyebi kunye nokwahluka kokhetho esilunikwa lubukumkani bezityalo. Njengoko sele sibonile, isiqhamo ngasinye sinokwakheka okukhethekileyo kwezondlo, iivithamini kunye neeminerali ezinegalelo elihle kwimpilo kunye nempilo yethu. Ukusuka kwii-apile eziqhelekileyo kunye neebhanana, ukuya kwiipitayas ezingaqhelekanga kunye nemangosteens, kukho iintlobo ngeentlobo zeencasa kunye neempawu zezondlo ezinokonwaba.

Kulo lonke eli nqaku, siye safunda malunga neenzuzo zezi ziqhamo malunga nokomeleza amajoni omzimba, ukukhusela izifo, ukuphucula impilo ye-cardiovascular and digestive, kunye nokukhuthaza ulusu olunempilo, phakathi kwezinye iinzuzo. Ukongezelela, siye sahlalutya umxholo ophezulu we-fiber, i-antioxidants kunye ne-phytochemicals ekhoyo kuninzi lwazo, ezinegalelo ekulweni nokuguga kwamaselula kunye nokukhuthaza ubomi obunempilo.

Kubalulekile ukukhumbula ukuba, nangona ezi ziqhamo zinenzuzo kakhulu kwimpilo yethu, kubalulekile ukugcina ukutya okunokulinganisela kunye nokwahlukeneyo, okubandakanya namanye amaqela okutya afana nemifuno, iiprotheni kunye namafutha anempilo. Ngokufanayo, kuyacetyiswa ukuba udibane nochwepheshe bezempilo ukulungelelanisa ukuthathwa kweziqhamo kwiimfuno zethu zomntu ngamnye, ngakumbi kwiimeko zokunganyamezeli okanye iimeko ezithile zonyango.

Ukuqukumbela, ukubandakanya ezi ziqhamo ze-50 ezininzi ezisetyenzisiweyo kwisidlo sethu semihla ngemihla yindlela ebalaseleyo yokunandipha izibonelelo zabo kunye nokuphucula umgangatho wobomi bethu. Ukusuka kwiglasi yejusi ye-orenji kusasa ukuya kwiqhekeza elinejusi levatala ehlotyeni, ezi ziqhamo zisinika ukugqabhuka kwencasa kunye nezondlo ezisinceda sihlale sisempilweni. Ke, masingalindi ixesha elide kwaye siqale ukonwabela iintlobo ezininzi kunye neenzuzo esizifumana kwiziqhamo kwitafile yethu!