Uyini Inkomba umsoco ukudla?

Ukukhetha ukudla abacebile izakhi - umnikelo empilweni. Lokhu akusebenzi nje kuphela amaminerali kanye amavithamini kodwa futhi Antioxidants nezinye phytochemicals. Imikhiqizo ezihlanganisa lezi zingxenye ezibalulekile ukuze ubude besikhathi sokuphila impilo.

ochwepheshe Nutrition uyavuma ukuthi imikhiqizo isitshalo anemibala ehlukene aqukethe uhlu enkulu izici zokuphepha. Ukusebenzisa kwabo nsukuzonke, kungenzeka ukuvimbela okuvela kuyo pathologies ezivamile ezihlobene nokukhula.

Ukudla Modern nge value ongaphakeme ukudla, kuba imbangela ngokweqile kwesisindo kubantu. Ukuntula izakhi kuvusa ukuthuthukiswa izifo eziningi. Isinxephezelo ukuntula, singathola impendulo kanjani ukuba silondoloze isisindo umzimba ophilile, uphindaphinde ezempilo sifinyelele kade.

Kodwa wazi kanjani ukuthi yikuphi ukudla abacebile izakhi ezibalulekile? Nakani imiphumela yocwaningo kokudla.

Uchwepheshe American UDkt Dzhoelom Furmanom yasungulwa elihlangene Inkomba umsoco - andi. It quantifies ezingeni umsoco umkhiqizo: i-micro macronutrients, amavithamini, phytochemicals, Antioxidants.

A uhlu olufushane nezakhi ukubaluleka sokudla etafuleni Inkomba - andi:

• Magnesium calcium.
• Lycopene.
• Selenium ne-zinc.
• Carotenoid (lutein, beta-carotene).
• Vitamin E.
• Vitamin C
• I zingaxazululeki futhi encibilikayo wezokudla fibre.
• B amavithamini
• Iron.

Ukudla, ekhuthaza Dr. Joel Fuhrman, inketho:

• imikhiqizo yemifino;
• ukudla ingelashwa endaweni kokudla;
• unsaturated amafutha yemifino;
• imikhiqizo ocebile ngezakhi.

Bala inani okusanhlamvu noma ubhontshisi akunzima, nzima kwakungenjalo ne nokuhlolwa umsoco ukudla kusetshenzwe futhi zahlanganiswa. ukudla okunjalo ngeke abe mancane amathuba okuba Andi.

Sethula uhlu kwemikhiqizo basakaza ngenani amaphuzu kusuka 1 kuya 1000.

Kuyaphawuleka ukuthi uma ekudleni kuyobe kusekelwephi umbandela Andi kuphela, iyiphi imiphumela yempilo enqabayo ngenxa yokungabi bikho lokulandisa okuqukethwe fat ukudla. Lokho kudla kuyoba isenzo esiwusizo, uma umuntu efuna ukuba unciphise umzimba futhi ikhalori imikhawulo.

Umsoco amaqembu amathathu imikhiqizo:

1.Produkty kokuba okuqukethwe eliphakeme kwezakhi inyuka:

• nesitshulu
• amawolintshi
• Iceberg ulethisi
• billberry
• utamatisi
• emhlophe
• strawberry
• asparagus
• izaqathe
• artichoke
• upelepele oluhlaza
• ukholifulawa
• cos
• iklabishi
• i-arugula
• Bryusselsnaya iklabishi
• isipinashi
• Bok Choy
• Kale.

Imikhiqizo kokuba isamba isilinganiso kwezakhi, unyuka:

• ukwatapheya
• tofu
• izimfanzi
• alimondi
• salmon
• corn
• soy ubhontshisi
• pistachios
• ikhukhamba
• umango
• oatmeal
• uphayinaphu
• imbewu yefilakisi
• cherry
• uphizi oluhlaza
• peach
• apula
• imbewu sunflower
• ubhatata
• ubhontshisi
• Ikhabe.

Imikhiqizo abe lemali ongaphakeme kwezakhi inyuka:

• cola
• amazambane athosiwe
• amafutha omnqumo
• vanilla ice cream
• chips, amazambane
• ephansi fat yogurt
• ushizi Swiss
• apple juice
• isinkwa esimhlophe
• yenkomo nengulube
• ubisi lonke
• ushizi feta
• lonke kakolweni
• uwoyela lamakinati
• amaqanda
• inkukhu
• banana
• amazambane mhlophe
• amagilebhisi
• walnuts.

Hlela ekudleni kwakho, sithembele kuphela umsoco Inkomba is hhayi Kunconywa. Kodwa iningi lethu ushintshanisa, ecebile umsoco ekudleni ngokungangabazeki bayozuza.

Futhi ukusiza ukulungisa bikho kwezakhi, ngezinto eziphila kuzo izithasiselo asebenzayo, njengoba okwamanje usebenzisa ukudla kutsetselelwe isidingo samanzi emzimbeni ukuze umsoco cishe akunakwenzeka. Lokhu lihlotshaniswa izinkinga emvelweni, futhi ukukhiqiza, futhi ephula isakhiwo kanye yokudla.