Izithelo: Uhlu lwezithelo ezingu-50 ezidliwa kakhulu kanye nezinzuzo zazo

Isingeniso:

Okwamanje, kunezinhlobonhlobo zezithelo ezitholakalayo emakethe, ngayinye inezici zayo kanye nezinzuzo kwezempilo. Ukwazi ukuthi yiziphi izithelo ezidliwa kakhulu nokuqonda izinzuzo ezinikeza umzimba wethu kubalulekile ukuze sibe nokudla okulinganiselayo nokunempilo. Kulesi sihloko, sethula uhlu oluningiliziwe lwezithelo ezingu-50 ezidume kakhulu kanye nomthelela wazo omuhle empilweni yethu. Thola ukuthi ungazihlanganisa kanjani lezi zinketho ezimnandi nezinomsoco ekudleni kwakho kwansuku zonke.

1. Isingeniso: Ukubaluleka kokudla izithelo kanye nezinzuzo zazo zezempilo

Izithelo ziwukudla okunothe ngamavithamini, amaminerali kanye nama-antioxidants, ngakho ukusetshenziswa kwazo njalo kubalulekile ukuze kugcinwe impilo enhle. Ngaphezu kwalokho, ikhalori yabo ephansi kanye nokuqukethwe kwamafutha kubenza babe inketho enhle kakhulu yokufaka ekudleni kwethu kwansuku zonke.

Ukusetshenziswa kwezithelo kunikeza izinzuzo eziningi empilweni yethu. Okokuqala, basinikeza inani elikhulu lamavithamini namaminerali abalulekile ekusebenzeni kahle kwemizimba yethu. Ngaphezu kwalokho, okuqukethwe kwayo kwe-fiber ephezulu kusiza ukulawula uhlelo lwethu lokugaya, ukuvimbela ukuqunjelwa kanye nokwenza ngcono impilo yamathumbu.

Ngaphezu kwalokho, izithelo ziqukethe ama-antioxidants asivikela kuma-radicals mahhala, avimbela ukuguga ngaphambi kwesikhathi futhi anciphise ingozi yezifo ezingapheli ezifana nomdlavuza nesifo senhliziyo. Futhi ziwumthombo wamandla emvelo asisiza ukuthi sihlale sikhuthele futhi sithuthukise ukusebenza kwethu ngokomzimba nangokwengqondo.

2. Iluphi uhlu lwezithelo ezingu-50 ezidliwa kakhulu emhlabeni wonke?

Uhlu lwezithelo ezingu-50 ezidliwa kakhulu emhlabeni wonke luyinhlanganisela yezithelo ezidume kakhulu futhi ezidliwa kakhulu emazweni ahlukene emhlabeni jikelele. Ngezansi kunohlu lwezinye zezithelo eziphawuleka kakhulu kulokhu kuhlukaniswa.

• i-Mango
• i-apula
• Ibhanana
• Amagilebhisi
• Uphayinaphu
• Ilamuna
• iwolintshi
• ijikijolo
• Ikhabe

Lezi zithelo ziphakathi kwezisetshenziswa kakhulu ngenxa yokunambitheka kwazo okumnandi, ukutholakala konyaka wonke, kanye nezinzuzo eziningi zezempilo. Umango, isibonelo, waziswa ngenxa yobumnandi bawo futhi usetshenziswa ezitsheni naseziphuzweni ezihlukahlukene zasezindaweni ezishisayo. Ama-apula aziwa ngokuguquguquka kwawo ekhishini kanye nokuqukethwe kwawo kwe-fiber ephezulu. Ubhanana uwukudla okuthandwayo okuthandwayo futhi ungumthombo omuhle kakhulu we-potassium.

Ezinye izithelo nazo ezisohlwini zihlanganisa ikhabe, eliqabulayo futhi elinikeza amanzi amaningi, kanye namagilebhisi, adliwa asanda kufakwa futhi asesimweni sejusi. Lezi zithelo zingajatshulelwa zodwa, zisetshenziswe kumasaladi ezithelo, kuma-smoothies, noma zifakwe ezinhlobonhlobo zokupheka. Njengoba zisetshenziswa kabanzi emhlabeni wonke, lezi zithelo zifinyeleleka kalula futhi zingatholakala ezitolo ezinkulu nasezimakethe zendawo.

3. Inzuzo #1: Umnikelo wamavithamini namaminerali ezithelweni ezisetshenziswa kakhulu

Izithelo ziwumthombo obalulekile wamavithamini namaminerali abalulekile ekusebenzeni kahle kwemizimba yethu. Ngokudla izithelo ezidume kakhulu, sithola inzuzo enkulu yeminikelo yokudla okunomsoco. Ngokwesibonelo, i-orange yaziwa ngokuba ne-vitamin C ephezulu, eqinisa isimiso somzimba sokuzivikela ezifweni futhi isisize ekuvimbeleni imikhuhlane nezinye izifo.

Esinye isithelo esithandwayo esisinikeza isamba esikhulu somsoco ubhanana. Lokhu kudla kuqukethe i-potassium, i-mineral ebalulekile ekusebenzeni kahle kwemisipha yethu kanye nokulawulwa komfutho wegazi. Ngaphezu kwalokho, ubhanana uhlinzeka nge-vitamin B6, ebalulekile ekwakhekeni kwamangqamuzana egazi abomvu kanye ne-protein metabolism.

I-apula, ngakolunye uhlangothi, yisithelo esicebile ku-fiber kanye nama-antioxidants. Ukudla ama-apula njalo kusisiza ukuba silondoloze impilo enhle yokugaya futhi sivikele izifo ezingapheli. Ngaphezu kwalokho, ama-apula aqukethe uvithamini A, ozuzisa impilo yamehlo ethu futhi aqinise amasosha omzimba.

4. Inzuzo #2: Izici ze-Antioxidant zezithelo kanye nomthelela wazo ekuvimbeleni izifo

Izithelo ziwumthombo wemvelo wama-antioxidants, izinhlanganisela ezinciphisa ama-radicals mahhala futhi zivikele amangqamuzana ethu emonakalweni we-oxidative. Lezi zakhiwo ze-antioxidant zezithelo zinenzuzo ekuvimbeleni nasekunciphiseni ingozi yezifo ezingapheli ezifana nomdlavuza, isifo senhliziyo nokuguga ngaphambi kwesikhathi.

Ama-antioxidants atholakala ezithelweni, afana namavithamini C no-E, i-beta-carotene ne-lycopene, asiza ukuqeda ama-radicals mahhala, okungama-molecule asebenza kakhulu angalimaza amangqamuzana ethu futhi abe nomthelela ekwakhiweni kwezifo. Ngaphezu kwalokho, izithelo ziwumthombo omuhle kakhulu we-fiber, onomthelela empilweni engcono yokugaya nokuvimbela izifo ezifana nesifo sikashukela sohlobo 2 nokukhuluphala.

Ukufaka izithelo ezihlukahlukene ekudleni kwethu kwansuku zonke kubalulekile ukuze sizuze okuningi izakhiwo zayo ama-antioxidants. Kunconywa ukuthi udle okungenani ama-servings angu-5 wezithelo ngosuku, ngemibala ehlukene nezinhlobonhlobo, ukuthola izinhlobonhlobo zama-antioxidants. Izithelo ezintsha, njengama-apula, amawolintshi, ama-strawberries namagilebhisi, yizinketho ezinhle kakhulu ongazihlanganisa ekudleni kwethu kwansuku zonke. Ngaphezu kwalokho, singaphinde sikhethe izithelo eziqandisiwe, ezifakwe ethinini noma eziphelelwe amanzi emzimbeni, ezigcina izakhiwo zazo eziningi ze-antioxidant. Ungakhohlwa ukugeza izithelo kahle ngaphambi kokuzisebenzisa ukuze ususe noma iyiphi insalela yesibulala-zinambuzane!

Ngamafuphi, izithelo ziwumthombo omuhle kakhulu wama-antioxidants asiza ukuvimbela izifo futhi avikele amangqamuzana ethu emonakalweni we-oxidative. Ukusetshenziswa kwayo njalo, kanye nokudla okunomsoco kanye nendlela yokuphila enempilo, kungaba nomthelela omkhulu empilweni yethu yesikhathi eside. Qiniseka ukuthi ufaka izinhlobo zezithelo ekudleni kwakho kwansuku zonke futhi ujabulele izinzuzo zazo eziningi zokuphila okunempilo.

5. Inzuzo #3: Iqhaza lezithelo empilweni yenhliziyo nemithambo yegazi kanye nokulawulwa kwe-cholesterol

Izithelo zidlala indima ebalulekile empilweni yenhliziyo nemithambo yegazi kanye nokulawulwa kwe-cholesterol. Ukudla izithelo ezihlukahlukene nsuku zonke kungasiza ukugcina amazinga e-cholesterol elawulwa futhi kunciphise ingozi yesifo senhliziyo.

Izithelo ziwumthombo omuhle kakhulu we-fiber encibilikayo, enekhono lokunciphisa amazinga e-LDL cholesterol noma "i-cholesterol embi" emzimbeni. I-soluble fiber isebenza ngokwakha uhlobo lwejeli emathunjini evalela i-cholesterol futhi iyisuse emzimbeni ngaphambi kokuthi imunce. Ukwengeza, izithelo ziqukethe ama-antioxidants asiza ukuvimbela i-oxidation ye-LDL cholesterol, okunciphisa amandla ayo okwenza ama-plaque emithanjeni.

Ukuze uzuze ezicini zenhliziyo nemithambo yegazi yezithelo, kuyatuseka ukuthi ufake isithelo ngokudla ngakunye nanjengesnack phakathi kokudla. Ezinye izithelo ezizuzisa kakhulu impilo yenhliziyo kanye nokulawulwa kwe-cholesterol ama-apula, amawolintshi, amagilebhisi, ama-strawberry namapheya. Lezi zithelo zimnandi ngokwazo noma zingafakwa kumasaladi, iyogathi, noma ama-smoothie ukuze uthole ukudla okunomsoco okwengeziwe.

6. Inzuzo #4: Izithelo njengabalingani ekwehleni kwesisindo nokulawula isifo sikashukela

Izithelo ziwumthombo obalulekile uma kuziwa ukuncipha emsimbeni nokulawula isifo sikashukela. I-fiber ephezulu, i-vitamin kanye ne-mineral content ibenza babe abalingani bemvelo kulezi zinqubo. I-fiber ekhona esithelweni isiza ukunikeza umuzwa wokusutha, ongasiza ekunciphiseni ukudla nokulawula isisindo. Ngaphezu kwalokho, izithelo zinenkomba ephansi ye-glycemic, okusho ukuthi Ukusetshenziswa kwayo akuthinti kakhulu amazinga kashukela egazini, okuzuzisa kakhulu abantu abanesifo sikashukela.

Ukuze uthole okuningi ezinzuzweni zezithelo zokunciphisa umzimba kanye nokulawula isifo sikashukela, kubalulekile ukufaka izithelo ezihlukahlukene ekudleni kwakho kwansuku zonke. Izinketho ezinconyiwe kakhulu yilezo ezinoshukela omncane kanye ne-fiber ephezulu, njengamajikijolo, ama-apula, amapheya nama-plums. Kubalulekile ukuqaphela ukuthi izithelo ezisemathinini nezicutshungulwayo zingaqukatha amazinga aphezulu kashukela owengeziwe, ngakho kufanele zidliwe ngokulinganisela. Kunconywa ukuthi udle okungenani ama-2-3 wezithelo ngosuku njengengxenye yokudla okulinganiselayo.

Ngaphezu kwenani lazo lokudla okunomsoco, izithelo zinikeza izinketho eziningi zokwengeza okuhlukahlukene kanye nokunambitheka ekudleni nasekudleni okulula. Zingajatshulelwa zintsha, kuma-smoothies, amasaladi esithelo, amajusi emvelo noma ngisho nokugqoka ezitsheni ezinkulu. Ukuhlola izinhlanganisela ezahlukene namalungiselelo kungasiza ukugcina intshisekelo ekudleni okunempilo. Khumbula njalo ukubonana nodokotela noma isazi sokudla okunempilo ngaphambi kokwenza noma yiziphi izinguquko ekudleni, ikakhulukazi uma unesifo sikashukela.

7. Inzuzo #5: Umthelela wezithelo empilweni yamathumbu kanye nokuvimbela ukuqunjelwa

Ukusetshenziswa njalo kwezithelo kunomthelela omkhulu empilweni yamathumbu futhi kungasiza ekuvimbeleni ukuqunjelwa. Lezi zinketho ezihlwabusayo nezinomsoco zicebile nge-fiber, esiza ukukhuthaza uhlelo olunempilo lokugaya ukudla. I-fiber isebenza "njengebhulashi" lemvelo emathunjini, okwenza kube lula ukudlula kokudla nokwandisa umthamo wendle. Ukwengeza, izithelo zinhle kakhulu umthombo wamanzi, okusiza futhi ukugcina amathumbu ajwayelekile.

Okokuqala, izithelo ziqukethe izinhlobo ezimbili ze-fiber: ezincibilikayo nezingancibiliki. Ifayibha encibilikayo incibilika emanzini bese yenza i-gelatinous into emathunjini. Lolu hlobo lwefiber lusiza ukuthambisa indle futhi lwenza kube lula ukudlula ohlelweni lokugaya ukudla. Ngakolunye uhlangothi, i-insoluble fiber yengeza inqwaba esitulweni futhi isheshise ukunyakaza kwayo emathunjini. Zombili izinhlobo zefiber zibalulekile ekuvimbeleni ukuqunjelwa kanye nokugcina impilo efanele yamathumbu.

Ngaphezu kwe-fiber, izithelo nazo ziwumthombo wemvelo wamavithamini namaminerali anenzuzo empilweni yamathumbu. Ezinye izithelo, ezinjengama-prunes namakhiwane, zine-sorbitol, uhlobo lukashukela olusebenza njenge-laxative yemvelo ethambile. Lokhu kudla kungasiza ekudambiseni ukuqunjelwa ngokwemvelo futhi ngaphandle kokubangela imiphumela emibi engadingeki. Ukufaka izithelo ezihlukahlukene ekudleni kwakho kwansuku zonke kuyindlela enhle yokukhuthaza impilo enhle yamathumbu nokuvimbela ukuqunjelwa. Khumbula njalo ukuxhumana nochwepheshe wezempilo ngaphambi kokwenza izinguquko ezinkulu ekudleni kwakho. Qiniseka ukuthi ufaka izithelo ezintsha, ezimnandi epuletini lakho lansuku zonke ukuze ujabulele izinzuzo ezikunikezayo empilweni yakho yamathumbu kanye nenhlalakahle jikelele!

8. Inzuzo #6: Izithelo eziqinisa amasosha omzimba futhi zisize ekuvimbeleni izifo

Izithelo ziyingxenye ebalulekile yokudla okunempilo nokulinganisela. Ngaphezu kokuba mnandi, ezinye izithelo zinenzuzo ngokukhethekile ekuqiniseni isimiso somzimba sokuzivikela ezifweni nasekuvimbeleni izifo. Okulandelayo, sizokhuluma ngezithelo ezithile ezigqamayo ngalezi zakhiwo nokuthi zingasisiza kanjani ukuba sihlale sinempilo.

Esinye sezithelo ezaziwa kakhulu nge-immunological properties yiwolintshi. Inothe ngovithamini C, lesi sithelo sibalulekile ukuqinisa ukuzivikela kwethu. I-Vitamin C iyisakhi esibalulekile ekusebenzeni kahle kwamasosha omzimba, njengoba ikhuthaza ukukhiqizwa kwamasosha omzimba futhi isiza ukulwa nezifo. Ukufaka amawolintshi ekudleni kwethu kwansuku zonke kuzoqinisekisa ukutholakala kwevithamini C, okudingekayo ukuze uhlale unempilo..

Esinye isithelo esingeke sikhohlwe ukusibala i-kiwi. Lesi sithelo esincane esiluhlaza siwumthombo wangempela wezakhi. I-Kiwi inothe ngovithamini C, uvithamini E namanye ama-antioxidants avikela amangqamuzana ethu emonakalweni obangelwa ama-radicals mahhala. Ukufaka i-kiwi ekudleni kwethu kuyindlela enhle kakhulu yokuqinisa amasosha omzimba nokuvimbela izifo.. Ngaphezu kwalokho, okuqukethwe kwayo okuphezulu kwe-fiber kunikeza izakhiwo ezizuzisayo zokugaya umzimba wethu.

Okokugcina, ngeke sehluleke ukubalula amajikijolo, njengama-strawberry, ama-blueberries nama-raspberries. Lezi zithelo ezimnandi ziwumthombo omkhulu wama-antioxidants kanye ne-vitamin C. Ama-Antioxidants asiza ukulwa nokucindezeleka okwenziwe nge-oxidative futhi aqinise amasosha omzimba, avimbele izifo. Ukufaka amajikijolo esimisweni sethu sansuku zonke kuzosinika umfutho owengeziwe ukuze sihlale sinempilo. Ngaphezu kwalokho, ukunambitheka kwabo okumnandi kubenza babe inketho ekahle yokwanelisa ukulangazelela kwethu okuthile okumnandi ngendlela enempilo.

Khumbula ukuthi ukufaka lezi zithelo ekudleni kwethu kwansuku zonke kuzosisiza ukuthi siqinise amasosha ethu omzimba futhi sivikele izifo. Ungakhohlwa ukuthi ukudla okulinganiselayo nokuhlukahlukene kuyisihluthulelo sokuhlala unempilo esikhathini eside.. Ngakho-ke, masijabulele lezi zithelo ezimnandi futhi sisebenzise zonke izinzuzo zazo empilweni yethu!

9. Inzuzo #7: Umphumela omuhle wezithelo empilweni yamathambo kanye nokuvimbela i-osteoporosis

Ukudla izithelo njalo kungaba nomthelela omuhle empilweni yamathambo futhi kusize ekuvimbeleni izifo ezifana ne-osteoporosis. Izithelo ziwumthombo wemvelo wezakhi zamathambo ezibalulekile, njenge-calcium, i-magnesium, novithamini K. Lezi zakhi zibalulekile ukuze kugcinwe ukushuba kwamathambo nokuvimbela ukulahleka kwamathambo okuhlobene nokukhula.

I-calcium ingenye yezakhi ezibaluleke kakhulu empilweni yamathambo, njengoba inomthelela ekwakhekeni kwamathambo namandla. Ezinye izithelo ezinothe kakhulu nge-calcium yiwolintshi, ipapaya, uphayinaphu nama-strawberry. Ngaphezu kwalokho, lezi zithelo ziqukethe uvithamini C, osiza ukumuncwa kwe-calcium emzimbeni.

Esinye isakhi esibalulekile sempilo yamathambo i-magnesium, ebamba iqhaza ekwakhiweni kwamathambo kanye nokwenza kusebenze ama-enzyme adingekayo ukuze kwakhiwe izicubu zethambo. Ubhanana, ukwatapheya kanye nomango yizibonelo zezithelo ezinothe nge-magnesium. I-Vitamin K, etholakala ezithelweni ezinjengama-apula namapheya, nayo idlala indima ebalulekile empilweni yamathambo, njengoba isiza ekwakhekeni kwamaprotheni adingekayo ekwenzeni amathambo.

10. Izithelo ezingavamile ohlwini olusetshenziswa kakhulu: Ukuthola ama-flavour nezinzuzo ezintsha

Namuhla, abantu abaningi ngokwengeziwe banesithakazelo sokuzama izithelo ezintsha ezingavamile ekudleni kwabo kwansuku zonke. Lezi zithelo, ezivela ezingxenyeni ezihlukahlukene zomhlaba, zinikeza ukunambitheka okuhlukahlukene kanye nezinzuzo zezempilo. Abaningi babo baye bathola ukuthandwa ngenxa yezakhiwo zabo ze-antioxidant, amavithamini abalulekile namaminerali. Ngezansi, sizokwethula uhlu lwezithelo ezisetshenziswa kakhulu ezingavamile kanye nezinzuzo zazo ukuze ukwazi ukuzifaka ekudleni kwakho.

1. I-pitahaya: Lesi sithelo, esaziwa nangokuthi "i-dragon fruit", sidabuka eMelika Ephakathi naseNingizimu. Yaziwa ngokubukeka kwayo okumangalisayo kanye nokunambitheka okumnandi okuthambile. I-dragon fruit inothile ngama-antioxidants kanye ne-vitamin C, esiza ukuqinisa amasosha omzimba futhi uvimbele izifo.

2. I-mangosteen: Indabuko yaseNingizimu-mpumalanga ye-Asia, i-mangosteen yaziswa ngenxa yokunambitheka kwayo okuqabulayo kanye nombala onsomi omnyama. Lesi sithelo siqukethe ama-xanthones, ama-antioxidant compounds asiza ukulwa nama-radicals mahhala futhi anciphise ingozi yezifo ezingapheli.

3. I-Rambutan: Ivela eNingizimu-mpumalanga ye-Asia, i-rambutan isithelo esibukeka ngendlela engavamile esinegobolondo langaphandle elimbozwe "izinwele." I-flavour yayo imnandi futhi i-pulp yayo inamanzi. Lesi sithelo siwumthombo omuhle kakhulu kavithamini C kanye ne-fiber, ekhuthaza impilo yokugaya futhi kusiza ukugcina isisindo esinempilo.

11. Ukufakwa kwezithelo ekudleni kwansuku zonke: Amathiphu wokuwadla ngendlela elinganiselayo

Ukuze silondoloze ukudla okunomsoco nokunempilo, kubalulekile ukufaka izithelo ekudleni kwethu kwansuku zonke. Izithelo ziwumthombo omuhle kakhulu wamavithamini, amaminerali kanye ne-fiber ukuthi umzimba wethu idinga ukusebenza kahle. Nokho, kubalulekile ukuwasebenzisa ngendlela elinganiselayo ukuze uthole zonke izinzuzo zawo. Nawa amanye amathiphu okufaka kahle izithelo ekudleni kwakho:

1. Shintsha izithelo: Kunconywa ukuthi udle izinhlobo ezahlukene zezithelo ukuze uqiniseke ukuthi uthola inqwaba yemisoco. Zama ukufaka izithelo zemibala ehlukahlukene kanye nendlela yokwenza, njengama-apula, ubhanana, amawolintshi, ama-strawberry, amajikijolo aluhlaza, ikhabe, nophayinaphu.

2. Nquma inani elifanele: Inani lezithelo okufanele sizidle liyahlukahluka kuye ngezidingo zomuntu ngamunye kanye nezinga lomsebenzi womzimba. Ngokuvamile, kunconywa ukuthi udle okungenani ama-servings amabili ezithelo ngosuku. Ukudla okukodwa kuyalingana nesithelo esisodwa esimaphakathi, njenge-apula noma iwolintshi, noma ingxenye yenkomishi yesithelo esiqotshiwe.

3. Hlanganisa izithelo nokunye ukudla: Ukuze uthole ukudla okunomsoco, kubalulekile ukuhlanganisa izithelo namanye amaqembu okudla, njengezinhlamvu, ubisi olunamafutha amancane, noma amaprotheni angenalutho. Ngokwesibonelo, ungakujabulela de isaladi lesithelo nge-yogurt, engeza izingcezu zezithelo ku-cereal yakho noma ufake izithelo kuma-protein shakes akho. Ngale ndlela, uzozuza kakhulu ngezinzuzo ezinomsoco zezithelo ngaphandle kokudebeselela ezinye izakhi ezibalulekile.

12. Amaresiphi anempilo anezithelo ezidliwa kakhulu: Ukujabulela ukunambitheka kanye nezinzuzo zazo

Izithelo ziwumthombo obalulekile wamavithamini kanye nezakhamzimba ezibalulekile ukuze sigcine ukudla okunomsoco futhi sikhuthaze impilo yethu. Kulokhu okuthunyelwe, sethula izindlela zokupheka ezinempilo sisebenzisa izithelo ezidliwa kakhulu, ukuze ujabulele ukunambitheka kwazo okumnandi futhi usebenzise izinzuzo zazo ngokugcwele.

1. I-Strawberry ne-banana smoothie: Le recipe ilungele ukuqala usuku olugcwele amandla. Mane ubeke inkomishi yama-strawberries amasha, ubhanana ovuthiwe, nenkomishi yobisi oluyi-skim ku-blender. Hlanganisa kuze kube yilapho uthola ingxube ye-homogeneous futhi yilokho! Ungangeza isipuni soju uma ufuna ubumnandi obengeziwe. Le smoothie inothe ngovithamini C kanye ne-fiber, ezosiza ukuqinisa amasosha omzimba futhi ugcine ukugaya kwakho kunempilo.

2. I-Mixed fruit salad: Ayikho into eqabulayo njengesaladi lesithelo ngosuku olushisayo. Hlanganisa izingcezu ze-apula, uphayinaphu, amagilebhisi kanye ne-kiwi endishini. Ungakwazi futhi ukwengeza idlanzana lama-walnuts aqoshiwe ukuze uthole ukuthinta okungeziwe kwe-crunch. Lapho ukhonza, cindezela ijusi yesigamu selamula phezu kwesaladi ukuze uthuthukise ama-flavour. Le saladi ingumthombo omuhle kakhulu wama-antioxidants kanye ne-fiber, ezosiza ukugcina isikhumba sakho sikhazimula futhi isimiso sakho sokugaya sinempilo.

3. Umango neyogathi u-ayisikhilimu: Ukuze ujabulele uphudingi onempilo futhi oqabulayo, zama le recipe yasekhaya ka-ayisikhilimu. Hlanza futhi usike omango ababili abavuthiwe babe izingcezu ezincane. Bese, faka umango ku-blender kanye nenkomishi ye-yogurt yemvelo kanye nesipuni soju. Hlanganisa kuze kube bushelelezi futhi uthele isikhunta se-ayisikhilimu. Friza okungenani amahora angu-4 futhi ujabulele lo ayisikhilimu omnandi ogcwele uvithamini A nama-probiotics ukuze ugcine impilo enhle yamathumbu.

Lena eminye imibono yezindlela zokupheka ezinempilo ongazilungiselela usebenzisa izithelo ezidliwe kakhulu. Khumbula ukuthi, ngaphezu kwe-flavour yazo emnandi, izithelo zibuye zisinikeze izinhlobonhlobo eziningi zezakhi ezibalulekile emizimbeni yethu. Isibindi sokuzama lezi zokupheka futhi uthole indlela ehlukile nenempilo yokujabulela izithelo!

13. Izinzuzo ezengeziwe zokusebenzisa izithelo zonyaka nezendawo

Ngokusebenzisa izithelo zesizini nezendawo, sithola inhlobonhlobo yezinzuzo ezengeziwe zezempilo yethu kanye ne indawo ezungezile. Okokuqala, lezi zithelo ziqukethe inani elikhulu lezakhamzimba nama-antioxidants ngoba zivunwe ngesikhathi sokuvuthwa kwazo. Lokhu kuhumusha ukunambitheka okunamandla kanye nokuhlushwa okuphezulu kwamavithamini, amaminerali kanye nama-phytochemicals akhuthaza impilo enhle.

Enye inzuzo ebalulekile ukuncishiswa kokusetshenziswa kwezibulala-zinambuzane nomanyolo wokwenziwa. Ngokudla izithelo zendawo, sisekela ezolimo esimeme futhi sisize ukunciphisa ukungcoliswa kwemvelo. Ukwengeza, ngokuthenga ngokuqondile kubakhiqizi bendawo, sikhulisa umnotho wendawo futhi sinikela emphakathini.

Ngaphezu kwalokho, ukusetshenziswa kwezithelo zendawo nezesizini nakho kunikeza izinketho eziningi zokupheka. Isizini ngayinye iletha izithelo ezintsha nezimnandi ezahlukahlukene, okusivumela ukuthi sihlole ukunambitheka okuhlukile kanye nendlela yokwenza ekhishini lethu. Singalungisa ama-dessert amnandi, ujamu wokuzenzela, ama-smoothie noma simane sijabulele isithelo esisha njengesiphuzo esinempilo nesiqabulayo ngezinsuku ezishisayo.

14. Iziphetho: Ukuthuthukisa impilo ngokusetshenziswa kwezithelo ezisetshenziswa kakhulu ezingama-50 kanye nezinzuzo zazo

Kafushane, ukusetshenziswa kwezithelo kubalulekile ukugcina ukudla okunempilo nokulinganisela. Kuso sonke lesi sihloko, sihlaziye izithelo ezingu-50 ezidliwa kakhulu futhi sachaza izinzuzo zazo zezempilo ngokuningiliziwe.

Kubalulekile ukugqamisa ukuthi ukuhlukahluka ekudleni kwezithelo kuyisihluthulelo sokuthola izinzuzo ezinkulu. Ngamunye wabo unikeza izakhi eziyingqayizivele namavithamini afaka isandla ekusebenzeni kahle komzimba wethu. Ngakho-ke, kuyatuseka ukufaka izinhlobo eziningi zezithelo ekudleni kwethu kwansuku zonke.

Ngaphezu kwalokho, ukusetshenziswa njalo kwezithelo kunikeza izinzuzo eziningi empilweni yethu, njengokuvimbela izifo ezingapheli, ukuthuthukisa amasosha omzimba nokukhuthaza isikhumba esinempilo. Ngokufanayo, izithelo ziwumthombo omuhle kakhulu wamandla emvelo futhi zisiza ukugcina isisindo esinempilo.

Kafushane, lolu hlu lwezithelo ezingu-50 ezisetshenziswa kakhulu kanye nezinzuzo zazo lusibonise ukunotha nokuhlukahluka kwezinketho umbuso wezitshalo osinikeza zona. Njengoba sesibonile, isithelo ngasinye sinokwakheka okuyingqayizivele kwezakhi, amavithamini namaminerali afaka isandla esihle enhlalakahleni nempilo yethu. Kusukela kuma-apula nobhanana ajwayelekile, kuya kuma-pitaya nama-mangosteen angavamile, kunezinhlobonhlobo zokunambitheka kanye nezakhiwo ezinomsoco ongajabulela.

Kuso sonke lesi sihloko, sifunde ngezinzuzo zalezi zithelo mayelana nokuqinisa amasosha omzimba, ukuvimbela izifo, ukuthuthukisa impilo yenhliziyo nemithambo yegazi, kanye nokukhuthaza isikhumba esinempilo, phakathi kwezinye izinzuzo. Ukwengeza, sihlaziye okuqukethwe okuphezulu kwe-fiber, ama-antioxidants kanye namakhemikhali e-phytochemicals akhona kwabaningi babo, afaka isandla ekulweni nokuguga kwamangqamuzana nokukhuthaza impilo enempilo.

Kubalulekile ukukhumbula ukuthi, nakuba lezi zithelo zinenzuzo kakhulu empilweni yethu, kubalulekile ukugcina ukudla okulinganiselayo nokuhlukahlukene, okuhlanganisa namanye amaqembu okudla njengemifino, amaprotheni namafutha anempilo. Ngokufanayo, kuyatuseka ukuthintana nochwepheshe bezempilo ukuze bavumelane nezidingo zethu ngabanye, ikakhulukazi ezimeni zokungabekezelelani noma izimo ezithile zezokwelapha.

Sengiphetha, ukufaka lezi zithelo ezingu-50 ezisetshenziswa kakhulu ekudleni kwethu kwansuku zonke kuyindlela enhle kakhulu yokujabulela izinzuzo zazo nokuthuthukisa izinga lethu lempilo. Kusukela engilazini yejusi yewolintshi ekuseni ukuya ocezwini olunamanzi lwekhabe ehlobo, lezi zithelo zisinikeza ukuqhuma kwe-flavour nemisoco esisiza ukuthi sihlale sinempilo. Ngakho-ke, masingabe silinda isikhathi eside futhi siqale ukujabulela izinhlobonhlobo ezinhle nezinzuzo ezisinikeza izithelo etafuleni lethu!