Phuza amanzi ngokwanele? Le mikhiqizo 17 siyonezela ukuntula yayo emzimbeni

Mhlawumbe usuke kakade wezwa ukuthi kufanele uphuze eziyisishiyagalombili izingilazi zamanzi ngosuku. Eqinisweni, isayensi is hhayi ukuqinisekisile: umuntu udinga ketshezi kwanoma yiluphi uhlobo, hhayi amanzi nje. Uma ujuluke kakhulu njalo, kudingeka baphuze ngaphezulu. Uma udle okuningi okune amanzi, ungakwazi uphuze kancane. Ukushoda uketshezi - kuyinkinga enkulu. Amanzi kusiza ukulawula isisindo, nihlambulule umzimba ubuthi, kusiza izinso umsebenzi. Ucwaningo lubonisa ukuthi ngisho ezidingekile okuhlushwa okuhle. Noma kunjalo, kubalulekile ukwazi: owodwa wesihlanu ivolumu uketshezi engena emzimbeni ukudla. Yidla ukudla namanzi ocebile imanzise umzimba.

ikhukhamba

I ukhukhamba umxhwele ketshezi okuqukethwe - abangaba amaphesenti angu ayisishiyagalolunye nanhlanu. Ngaphezu kwalokho, lokhu zemifino eziningi potassium, kusiza ukuvimbela isifo senhliziyo. Ukhukhamba futhi lunezinto eqeda ukuvuvukala ezisebenzisekayo impilo ubuchopho. Umthamo ukhukhamba, bangeze isaladi noma umane uhlanganise utamatisi, amafutha omnqumo uviniga balsamic ngoba izitsha kakhulu elula. Lena yindlela elula kakhulu ukuze ungeze ketshezi ekudleni kwakho!

zucchini

Kuyinto yemifino omkhulu okungukuthi ngisho efanelekayo esikhundleni pasta ngaphandle carbohydrate esengeziwe kanye kilojoule. It amaphesenti asithoba anamihlanu emanzini, ngakho-ke kuhle kakhulu amafutha umkhiqizo. Kulokhu, zucchini kungenziwa wanezela ngisho ukubhaka. Vele ulinge futhi ukuthola iresiphi ezokwenza ukulingana kahle wena.

ikhabe

Watermelon kukusiza silondoloze ephelele ngosuku olushisayo, ezingeni elifanele hydration. Wayeneminyaka amaphesenti ayisishiyagalolunye nambili liqukethe amanzi, ngaphandle, kungcono egcwele izakhi ezifana uvithamini A, _B6, C, lycopene kanye Antioxidants. Watermelon ingasetshenziswa futhi ukuze aromatize amanzi kanye ukulungiswa ewusizo izithelo ice. Lapho isizini iqala amakhabe, qiniseka ukusebenzisa leli thuba ukuze ugcwalise umzimba nge uketshezi!

isilimo esidliwayo esinamagatsha anamanzi

Isilimo esidliwayo esinamagatsha anamanzi kusiza kahle ekulwisaneni nomdlavuza, ngaphandle-ke iqukethe amaphesenti asithoba anamihlanu emanzini. Luteolin, into eziqukethwe isilimo esidliwayo esinamagatsha anamanzi, ungayeka ukukhula zamangqamuzana omdlavuza, ikakhulukazi kwamanyikwe. Apigenin zingayeka ukukhula zamangqamuzana omdlavuza ebeleni. Ngaphezu kwalokho, isilimo esidliwayo esinamagatsha anamanzi kuyinto okune-fibre, esihlinzeka umuzwa eside satiety.

izaqathe

Izaqathi amaphesenti ayisishiyagalolunye amanzi, ngaphezu kwalokho, has a lot of fibre. Izaqathi zinhle kakhulu emehlweni. Khulisa ubukhulu bayo ekudleni, oqoshiwe izaqathi nokungeza isaladi. Ungase futhi ube izaqathe isidlo nge hummus noma guacamole. A lonke eziningi ongakhetha, noma iyiphi kuyoba wusizo kuwe.

isithombo

Lokhu zemifino amanzi amaphesenti ayisishiyagalolunye nanhlanu. Ungakwazi ngokuphepha isidlo isithombo! Lo mkhiqizo kusiza ukwehlisa umzimba: kuyasiza ukuba sibhekane ngokuphumelelayo kobukhulu ekushiseni okweqile. Ngaphezu kwalokho, isithombo ungumthombo Vitamin C, i-phosphorus, ne-zinc, amaminerali ukhiye kanye Antioxidants ukuthi ukuvikela amaseli nokondla lendwangu. Engeza isakhi ezifana in salads, ku sandwich, ngifuna izindlela ezintsha - umzimba wakho ngeke ngiyabonga kuphela.

kiwi

Ngokuvamile, wonke umuntu uyazi kuphela amawolintshi awumthombo omuhle kakhulu we-vitamin C odingekayo ngosuku Esikhathini ikiwi saleli vithamini ngaphandle ngaphezulu, zingabantu amanzi amaphesenti ayisishiyagalombili nanhlanu futhi ziqukethe potassium okuningi njengoba a banana isilinganiso. Ngo ikiwi ongaphakeme Inkomba glycemic, esihlinzeka kuyanda kancane amazinga kashukela egazini. Lezi izithelo zasezindaweni ezishisayo ziyojabula izinyo amnandi futhi umphelelisi ngokuphelele isaladi. U-vitamin C ubalulekile okuhlangana ngayo zinc ukuze ukuqinisa amasosha omzimba phakathi nenkathi ka imikhuhlane.

amapentshisi

Lezi izithelo aqukethe amaphesenti angu-ketshezi ayisishiyagalombili nesishiyagalombili, ukuba okufanayo zingabantu emangalisayo okumnandi. Bayakwazi ukuthi luvimbele ezihambisana izifo ukukhuluphala, njengesifo sikashukela kanye nezifo ze-uhlelo senhliziyo nemithambo yegazi. Ngokuvamile udle amapentshisi. Njengoba izithelo sweet ekudleni kophudingi eziyingozi musa ngisho ufuna!

amazambane

Amazambane aqukethe ayisishiyagalombili amaphesenti amanzi, futhi liwumthombo okahle potassium, mineral ukhiye we umfutho wegazi onempilo. Okunhlobonhlobo abanesikhumba obomvu zinamanzi ngaphezulu. Bhaka amazambane izikhumba zabo, ukugcina ngaphakathi potassium, bese badle ne-broccoli, ushizi, ubhontshisi noma amaprotheni ephansi fat. Lena isidlo kakhulu ukuthi izinzuzo iziqinisekiso satiety for isikhathi eside.

broccoli

Lona omunye imifino ziwusizo ikakhulu. Broccoli iqukethe phytonutrients, Antioxidants, fibre, amavithamini, amaminerali, ngaphandle, kungcono amaphesenti ayisishiyagalolunye omunye amanzi. Zama ngokuvamile ukuze ungeze lokhu ingxenye izitsha ezahlukene: amasaladi, ukhilimu amasobho, omelet. It kuyokulethela ukunambitheka eliyigugu futhi mnandi kakhulu.

ikhathalophu ikhabe

Lena isithako esihle izithelo isaladi, kodwa nje ikhabe noshizi futhi limnandi. It amaphesenti ayisishiyagalolunye ketshezi, kanye-beta-carotene no-vithamini C. Kuyinto okumnandi futhi polehno kakhulu, ngakho zama ukukhohlwa mayelana lo mkhiqizo ekulungiseleleni ukudla kwabo.

isitshalo seqanda

Eggplant kukhona sebuningini imibala kanye aqukethe cishe ayisishiyagalombili nesishiyagalolunye amaphesenti amanzi. Qiniseka ukuthi ufake imikhiqizo okunama-kilojoule amancane ekudleni kwabo. umthombo Eggplant liyithusi, amavithamini B, i-magnesium, vitamin K, kanye potassium. Zonke lezi izakhi ukusekela umzimba uphilile, ukuqinisa omzimba futhi senhliziyo. Musa Fry isitshalo seqanda, amakhekhe kangcono noma sebenzisa esikhundleni inyama. Ungasebenzisa ngisho pizza isitshalo seqanda - tincetu mncane kunokuba usebenzise izisekelo isivivinyo.

jicama

Lokhu yemifino ezingavamile ezahlukene ukuthungwa ezinoshukela futhi bumnandi. Jicama amaphesenti ayisishiyagalolunye amanzi, iqukethe eziningi vitamin C, yensimbi kanye potassium. Emigwaqweni Mexico ithengiswe izithelo isaladi nge jicama, ayoliswe kalamula futhi Chili powder. Kuyinto esiphundu, kodwa futhi ngokumangalisayo ewusizo.

utamatisi

Utamatisi cishe ayisishiyagalolunye nanhlanu amanzi amaphesenti, ke ingenye ongakhetha amafutha kakhulu. Ngaphandle kwabo eziningi izakhi. Ziyakwazi linothile lycopene, into eyaziwa anti-umdlavuza izakhiwo, futhi aqukethe uvithamini A no-C Ungakwazi ukupheka ngisho utamatisi phezu hlupha, ukufafaza kubo ngamafutha omnqumo. Ziyakwazi efanelekayo izitsha eziningi kangaka, ngakho umzimba wakho uyogcwala ketshezi ngaphandle umzamo ezengeziwe.

strawberry

La majikijolo - okunye zemvelo ukuze amaswidi. I-strawberry equkethwe amaphesenti ayisishiyagalolunye nambili ketshezi, okwenza kube kakhulu amafutha berry. Engeza strawberry emanzini nge amacembe Mint, ukuthola siphuzo esimnandi, wenze isaladi noma nje ukudla amajikijolo ngaphandle anezele.

Salad "Iceberg"

Lokhu isaladi ubhekwa komncane okunomsoco, kodwa has a lot of amanzi. Wayengumuntu ayengamashumi ayisishiyagalolunye nesithupha per cent yakhiwa uketshezi, ngaphezu kukhona kilojoule, fat okwanele ngamavithamini A no-C A isaladi in sandwich noma imiqulu, ukuze ibanike nice ukuthungwa ezinoshukela.

ukholifulawa

Uma ucabanga ukuthi lo mkhiqizo awukho ukunambitheka ngokwanele, kufanele ushintshe wakho umbono. Ukholifulawa ukubamba flavour imikhiqizo umphelelisi esitsheni, ngakho-ke uphelele isobho izitsha nge ushizi. Nokho, yena amaphesenti ayisishiyagalolunye nambili amanzi. Kwelinye ingxenye enye amagremu amathathu nesigamu we-fiber, okuyinto futhi bayazuza emzimbeni futhi.