Ukutya ngalunye kunempahla eyiluncedo, kodwa ukubonakalisa oko kubakho kubalulekile ukuba ukhethe ibini elifanelekileyo. Iingcali zenzululwazi zifumene iimveliso eziliqela eziphucula iinzuzo zabanye kunye nokunika intsebenziswano efanelekileyo.
Ngaba wayesazi ukuba i-tomato iya kuba luncedo xa idibene neoli yeoli? Kukho imveliso eyenza ngcono, ibe "neqabane." Ekugqibeleni, ukwazi ngezi zibini, awuzukufumana nje umdla wokuzonwabisa, kodwa uncedo olukhulu lomzimba. Phakathi kokuhlanganiswa okulungileyo, omnye kufuneka agxininise ukuhluka okubaluleke kakhulu.
1. Utamatisi kunye neoli yeoli
I-Tandem, eyaziwayo ngokuthe tye kwi-Italian cuisine. Enye yeoli efanelekileyo kunamafutha omnquma, ityebile kwimifuno yemifuno, ibalulekile entliziyweni kwaye igcina izinga "lezempilo" le-cholesterol. Ukwandisa iinzuzo zeoli yeoli kunye nomlingani, utamatisi unconyiswa. Kubalulekile ukuba uqaphele ukuba ioli yeoli iyancipha umsebenzi we-antioxidant we-lycopene, ofumaneka kwiitamatati. Isitya esihle, apho kukho imveliso yomibini - isaladi "iKaprese".
2. Ukukhusela kunye nesipinashi
Njengenxalenye yesipinashi, kukho izinto ezibalulekileyo zomzimba, njenge-lutein kunye ne-vitamin A. I-digestion yayo egqwesileyo ikhuthazwa yimifuno yemifuno, efumaneka kwizinto ezininzi kwi-avocados. Ibhonasi elungileyo kukuba loo tandem inefuthe elihle kwinkqubo yokutya. Unokwenza isaladi okanye ukuxuba nje izithako kwi-blender ukwenza i-smoothies.
3. I-pepper kunye nomnyama omnyama
I-spice yaseNdiya eyaziwayo iyaluncedo kakhulu kuba iqulethe i-antioxidant enamandla, kodwa iyakhawuleza iminywe kwaye umzimba awunawo ixesha lokufumana izibonelelo eziyimfuneko. Ukunciphisa inkqubo kwaye kuphuculwe ukuhlaziywa kwe-turmeric, kucetyiswa ukudibanisa nepilisi emnyama, apho kukho ipiperine. Sebenzisa lezi ziqholo ndawonye ukulungiselela izitya ezahlukeneyo.
4. I-Wholegrain kunye negalikhi (anyanisi)
Uthande i-pampushki ngegalikhi, kwaye ke uyazi ukuba akusiyo kuphela eyolisayo, kodwa inokubaluleka kakhulu, ukupheka kuphela ukupheka kukulandela umgubo. Iqukethe i-zinc nensimbi, kodwa ezi zinto ziguquka kwimizimba yamalungu emzimbeni, kunye nazo zonke ngenxa yomxholo weemigodi. Ukulungisa le ntlupheko kunokwenzeka ngoncedo lweemveliso ezinotye kwisulfure, kwaye zi-anyanisi kunye negalikhi.
5. I-broccoli kunye neetatayi
Oogqirha baqhuba rhoqo uphando ukuze bafumane isixhobo esiya kunceda ukunciphisa umngcipheko womhlaza. Olunye uvavanyo lwalusekelwe ekukhetheni kokutya: ngaloo ndlela, iiliti zahlula zibe ngamaqela amathathu kwaye zondla ngeetamatati, i-broccoli kunye nemveliso yomibini kwangoko. Ngenxa yoko, iziphumo zibonise ukuba ukudibanisa lolu hlobo lweklabishi neetamatiwa kuncedise ukuhla kwe-52% kwisisu.
6. Inyama neRomary
Ukucoca kubonwa njengendlela eyingozi kakhulu yonyango, kodwa kunzima kangakanani ukukhanyela uvuyo olumnandi kunye ne-steak steak. Kule meko, kukho icebiso eluncedo - ngexesha lokutya kwenyama kubeka ipom ye-rosemary epanini, eya kukunceda ukukhusela ukubunjwa kwezinto ezinobuthi be-carcinogen. Ukongezelela, i-spice ecocekileyo iya kunceda ekuphuculeni nasekudibaniseni ukunambitheka kwenyama.
7. I-sweet pepper kunye nobhontshisi abamnyama
Kwiimbotyi ziqulethe ininzi yesityambo semifuno, kodwa i-2-20% kuphela ifakwe emzimbeni. Iingcaphephe zibonise ukuba ukuba udibanisa ubhontshisi abamnyama kunye neebhokhwe ezibomvu zentsimbi kwisitya esinye, apho kukho ininzi ye-ascorbic acid, ngoko unokwandisa ukugaya isinyithi, cinga nje, zihlandlo ezithandathu. Lungiselela isaladi ehlwabisayo, entliziyweni kunye nempilo. Isiphumo esifanayo sinokufumaneka ngokudibanisa isibindi esinesityebi nesinyithi.
8. Ijusi ye-oatmeal kunye ne-orange
Ikusasa lokuncedisa kakhulu li-oatmeal porridge, kodwa ukuze ufumane inzuzo engakumbi kuyo, kucetyiswa ukuba udibanise ngokutsha, ngaphandle kwipakishwa, ijusi le-orange. Le nhlanganisela yindlela enhle yokucoca umzimba weexin, kunye nokubonga phambi kobuninzi beefenols.
9. I-tea ehlaza kunye nompu omnyama
Bambalwa abantu baye bazame okusela, kuba inhlanganisela ayinto engavamile, kodwa bakholelwa ukuba inzuzo enkulu. Njengengxenye yeeyi, kukho i-antioxidant enamandla ebonisa ngokupheleleyo iipropati zayo, esebenza nepiperine, kwaye i-popper emnyama. Akuyimfuneko ukusela itiye enjalo, kuba ungayisebenzisa njenge-marinade, wongeza i-ginger eyongezelelweyo kunye negalikhi.
10. Intlanzi ebomvu kunye neklabishi enemibala
Uphando lwezenzululwazi lubonise ukuba ukulungeleka kangcono kwe-calcium idinga i-vitamin D, egalela ekutyeni i-calcium kwindlela yokugaya kwaye ibeka umgangatho wayo kwigazi. Ngenxa yale njongo kunconywa ukwenza isaladi yeklabishi kunye ne-saumon. Enkulu inketho yokutya okunomsoco.
11. Imifuno kunye ne yogurt
Ufuna ukuzalisa umzimba ngamavithamini kunye neemaminerali, ngoko kucetyiswa ukuba udle imifuno ngesizathu, kwaye kunye kunye ne-yoghurt sauce. Kubalulekile ukuthatha umkhiqizo wobisi obumuncu obuncinci ngaphandle kwee-additives kunye nedayi. Inesiphumo esihle kwi-digestive system kwaye iyimvelaphi ye-calcium, eya kuba bhetele ifakwe kwi-fiber, efumaneka kwimifuno.
12. Iklabishi yeeafisi kunye nee-almond
Le mifuno iqulethe i-vitamin K ne-E eninzi, ebalulekileyo ekukhuseleni, ukusebenza kakuhle kwentliziyo, kwaye kukukhusela umhlaza. Ezi iivithamini zincinci, zifuna iibini, umzekelo, i-tandem efanelekileyo inokufumaneka kunye ne-almonds, ezizityebi kumafutha ase-monounsaturated. Ngesiseko seklabishi kunye nee-alimondi, unokwenza isaladi esiphundu.
13. I-Lemon kunye neparsley
Kwi-parsley evumbayo kunesinyithi, esheshayo kwaye ifakwe ngokugcwele emzimbeni xa iboniswe kwi-ascorbic acid, kwaye ininzi kwiimon. Kusuka kwezi zimbini unokulungiselela i-cocktails ezisebenzayo.
14. Ishokolethi emnyama kunye ne-apula
Ufuna ukupheka i-dessert enomnandi neyenempilo, uze udibanise ii-apula kunye nekhanda elibomvu necolethi. Ukuphathwa okunjalo kubaluleke kakhulu kubantu abaneengxaki zesifo senhliziyo. Ngesikhumba esibomvu se-apula yi-flavonoid quercetin, enezinto ezichasayo, kodwa kwi-tsokolate emnyama kukho i-cocoa, isityebi kwiekatekines - i-antioxidants eyanciphisa umngcipheko wokuphuhlisa i-arteriosclerosis. Lezo zibini ziza kunceda ukujamelana neengcambu zegazi ezikhoyo.
15. Izihluma zaseBrussels kunye nengulube
Ingulube ayiyona imveliso efanelekileyo yokutya imihla ngemihla, kuba iqulethe amaninzi amanqatha. Ngelo xesha, kukho ininzi yelenium enomdla onjalo, okuthintela ukuphuhliswa kweeseli zomhlaza. Ukwandisa ukusebenza kwe-selenium, lungiselela ingulube kunye neentlobo zaseBrussels ezizityebi kwizinto eziphilayo.
16. I-Salmon kunye negalikhi
Ufuna ukupheka intlanzi enomnandi nephunga, uze udibanise i-garlic kuyo. Ngokutsho kweziphumo zovavanyo, esi sidlo sinciphisa umngcipheko weentliziyo kunye nesifo se-vascular. Kwamaqela apho abantu basebenzisa i-900 mg yegalikhi kunye ne-12 gram yeoli yeentlanzi, ukwehla kwinqanaba le-cholesterol elibi labonwa.
17. I-tea ehlaza kunye nemon
Abaninzi bayaphuza olusela kuphela ngexesha lokubanda, kodwa kungcono ukwenza njalo. Ukudibanisa itiye eluhlaza kunye nemon yindlela efanelekileyo yokufumana amandla, ukuhlala ixesha elide kunye nokuqinisa umzimba.