8 ukudla ukuthi bayakufanelekela ukudla okulingeneko qobe langa

Ukubambelela ukudla okuqinile kudinga abantu omkhulu yentando. Lapho kukhona nezilingo eziningi kangaka, isandla kanye kokufinyelela efrijini. Bewazi yini ukuthi ingqondo ezulazulayo kungenziwa hlisa ngokusebenzisa ukudla okunempilo? Yidla into kusuka kulolu hlu, isikhathi ngasinye ofuna udle. Faka zonke lezi Superfoods ekudleni kwakho nsuku zonke. Bese kuthi-ke impumelelo ehambisana nokulahlekelwa isisindo okweqile, ungathathi alinde isikhathi eside.

isipinashi

Uyazi yini ukuba udle isipinashi ukufuna abantu ahlale edla ukudla okuqinile. Ngayinye yalezi zingxenye ezimbili oluhlaza ngiziqhayise kilojoule "omubi". Nokho, lo mkhiqizo kubalulekile bonke abantu abanakekela ngempilo yabo. Lokho kwenza imisipha ukukhula, kuba umthombo ocebile folic acid kanye isitshalo-omega-3 okunamafutha acid. Lezi izinto ezibalulekile ukukusiza ukwehlisa ingozi yesifo senhliziyo kwamathambo. Kukholakala ukuthi oluhlaza amaqabunga ewusizo kuka iklabishi. Umgomo wakho kufanele kube nendebe isipinashi fresh ngosuku.

yogurt

ahlukahlukene wonke Positioning ngokwabo abaqambi yogurt. Ngeke bangene imininingwane, ngaphandle ukusho ukuthi umlando lo mkhiqizo Kwenziwa kusukela ekuqaleni ezitholakala kule nkathi yethu. Amakhulu ezigidi nezilwanyana ezincane probiotic, engene umzimba wakho, umkhonze ngokwethembeka. nama-bacterium awusizo eziqukethwe yogurt usizo lithuthukisa isimiso somzimba sokuzivikela futhi niqaphe Ingqamuzana lakho, ekuvimbeleni ukukhumuzeka izimila anomdlavuza. Futhi, umkhiqizo is ahlanganiswe calcium kanye amaprotheni. Qiniseka ukuthi indebe yakho yansuku ayiqukethe nezivimbelakuvunda.

utamatisi

Mayelana utamatisi wena kuphela kudingeka sazi izinto eembili: ziqukethe ingxenye enkulu lycopene antioxidant kungcono ugxile ifomu kusetshenzwe. Ucwaningo lubonisa ukuthi udle ukudla okune lycopene, kusiza ukunciphisa ingozi nesifo senhliziyo nemithambo yayo, futhi izinhlobo ezithile umdlavuza (kuhlanganise umdlavuza isisu, wamaphaphu wendlala). Ukuze ibe nempilo, nsuku zonke, baphuze ingilazi utamatisi juice.

izaqathe

yesiteleka kakhulu ligcwele imifino carotenoid - compounds liposoluble elihlobene ne ingozi esincishisiwe ukuthuthukiswa izifo njengesifuba somoya, i-rheumatoid arthritis, kanye anhlobonhlobo zomdlavuza. Uma sikhuluma isanqante, sikhumbula "omubi" ukudla ikhalori. Umgomo wakho - isigamu inkomishi isanqante juice nsuku zonke.

billberry

I aluhlaza okwesibhakabhaka aqukethe inani eliphakeme Antioxidants phakathi amajikijolo. Yidla lo mkhiqizo njalo, futhi ngeke ukwazi nezifo ezihlobene nokukhula elihlobene ne inkumbulo, isifo sikashukela, nomdlavuza. Lokhu kungenxa yokuthi Antioxidants ukulwa ngempumelelo ukuvuvukala emzimbeni. Igoli lakho kuyoba inkomishi kwesigamu amajikijolo abandayo noma omisiwe ngosuku.

nobhontshisi omnyama

Zonke ubhontshisi kuhle inhliziyo yakho, kodwa izinhlobo abamnyama kuphela, phakathi kwezinye izinto, ngcono engqondweni. They are gcwele of anthocyanins - Antioxidants ukuthi ukwandisa umsebenzi ubuchopho. Isigamu inkomishi ubhontshisi omnyama ngosuku nginikeze isidumbu sakho 8 amagremu amathathu amaprotheni yemifino kanye 7.5 amagremu fibre.

walnuts

Kubonakala kukhona izinhlobonhlobo kungekho okulusizo of nati kuka walnuts. Ziqukethe enempilo-omega-3 okunamafutha acid kuka e izinhlanzi obomvu. Lezi nucleoli esihlwabusayo ngokoqobo icala polyphenol namaprotheni zemifino. Umgomo wakho - 30 amagremu walnuts nsukuzonke.

oats

Buza noma udokotela futhi yena uzokutshela ukuthi oats ingumkhiqizo esibalulekile kakhulu phakathi okusanhlamvu. Iqukethe fibre encibilikayo, okuyinto kunciphisa ingozi yesifo senhliziyo.

A bakhonze oatmeal ekuseni isikhathi eside ukushaja umzimba wakho amandla. Naphezu kweqiniso lokuthi iqukethe ama-carbohydrate, fibre kuvimbela ukwanda besikhashana e amazinga kashukela egazini. Ngezinye isigamu oatmeal bakhonze iqukethe 10 amagremu amathathu amaprotheni, okuyinto usizo esihle sokuqinisa imisipha.