Kubaluleke kakhulu ukusebenzisa ukutya okunokutya ukulahleka, okuqulethe iikhalori ezimbalwa. Ukuququzelela uphando, nikela uluhlu lweemveliso zokutya ekulahlekeni kwesisindo.
Imveliso yesondlo:
- Apricots. Abantu abaninzi abazi ukuba esi siqhamo esihle sinokutya kunye ne-calori ephantsi. Esinye isiqhamo kukho iikhalori ezili-17 kuphela. Ukongezelela, ukubunjwa kwe-apricot kubandakanya i-beta-carotene, eyimfuneko kwimiboniso emihle, kwakunye ne-vitamin A. Ungadli nje ngokutsha nje kuphela, kodwa nezityalo ezomileyo.
- IiApile . Phantse zonke izidlo zivunyelwe, njengokuba ku-100 g kukho i-calories ezingama-45 kuphela. Njengengxenye yesiqhamo kukho umthamo omkhulu wezondlo kunye namavithamini, ngoko ke ii-apulo zifaneleke ngokufanelekileyo kwixabiso leemveliso ezinobunzima bokulahleka kwesisindo.
- Amaqanda enkukhu. Kufuneka ukuba ube kukutya kwakho, kuba baninzi izondlo.
- I-Asparagus. Iingcezu ezine kuphela. kukho iikholori ezingama-53. Ukupheka ngokufanelekileyo into emibini. I-Asparagus idibaniswe ngokuthe ngqo kunye neminye imikhiqizo kwaye ingaba yinto yesibini yokutya kunye nenxalenye yesaladi. Unayo iivithamini ezininzi, kwaye iyanceda kwaye iyimfuneko kumzimba we-folic acid. Iimveliso ezinje zokutya zokulahleka komzimba ziyimfuneko nje ngomzimba womntu.
- Salmon. Intlanzi kufuneka idliwe ngokuqinisekileyo, kwaye i-salmon isengqolowa yezinto ezincinci. Iqukethe i-vitamin D kunye ne-omega-3 fatty acids, enefuthe elihle kwesikhumba nasentliziyweni.
- Ubhontshisi. Ingummeli obalaseleyo wee-carbohydrates eziwusizo. Olu hlobo lweemigqabi luyinto ephezulu kakhulu ye-antibacterial and anti-virus. Ngokuthakazelisayo, izinto ezinomsebenzi zigcinwa kuyo nayiphi na into yalo mveliso, umzekelo, omisiwe okanye okhuniweyo.
- I-avovoc . Iqukethe amafutha amaninzi kunye nezondlo. Nangona iqukethe iikhalori ezininzi, i-avocado ihlawulela ngokupheleleyo le nto yimixholo ye-folic acid, i-fibre kunye namavithamini.