Hayi: i-tshokiti yobisi
Ewe: Ushokoledi omnyama
Kutheni: i-tsokolate emnyama (okungenani ubuninzi be-cocoa angama-60%) ngumthombo ogxininisayo we-antioxidants, incedo kwimpilo yabasetyhini, kuba zikhusela iiseli ezivela kwiintshatyalalwano ezinxulumene neminyaka; I-tshokiti yamatye iqulethe i-antioxidants. Kwakhona, amafutha anesonkalethi akhulisa i-cholesterol. Izifundo zibonisa impembelelo enhle yetshokolethi emnyama kwiimithwalo zegazi ezimbini iiyure emva kokusetyenziswa kwayo okanye emva kwendebe yecocoa.
Hayi: Iwayini elimhlophe
Ewe: Iwayini elibomvu
Kutheni: Ukuqhathaniswa newayini emhlophe, iwayini elibomvu, njengetshokolethi emnyama, iqukethe i-antioxidants ephezulu, kule meko kwiikhumba zogcino. Inani elincinci lotywala luthintela uxhulumaniso lweeplatelet, ezivimbela ukubonakala kwamacandelo egazi. Ukumodareyitha kuyintloko kule meko; ngokwezifundo, enye ingilazi yewayini ngosuku kukuba iqondo elifanelekileyo lempilo yabasetyhini.
Hayi: isonka esingumhlophe
Ewe: isonka esingenakolweni
Kutheni: Njalo, ikhowudi ithatha indawo yepuphu emhlophe kunye neenqwanqwa ezithe xaxa (kwisonka, iiflegi, i-noodle) kukuphazamiseka ukuguga. I-fububhu enesisombululo, ekhoyo kwi-oat ne-barley flakes, iyanciphisa amanqanaba e-insulin kwaye ikhulisa i-cholesterol (cinga nge-diabetics kunye ne-cores), ngelixa i-fibre engapheliyo kwi-grains epheleleyo ye-ngqolozi inciphisa umngcipheko wezifo zesisu ezinjenge-diverticulosis.
Hayi: Soda
Ewe: Ita
Kutheni: Ikomityi yetiyi inokuzalisa ngama-antioxidants, kunye nebhotile ye-soda kunye noshukela. Phuza okuluhlaza, omnyama kwaye, ngokukodwa, itiye emhlophe kunye nokubandayo, kwaye kushushu. Zonke ziqulethe izondlo ezixhamlayo kunye nentlawulo ye-caffeine.
Hayi: 1/4 iswekile ekuphekeni kokupheka
Ewe: Inani elifanayo le-fat fat milk
Kutheni: Ukunciphisa umxholo weeshukela kwiingxowa, i-cookie nesinkwa kuncedisa ekuqhelweni kwe-taste buds ukuya kumnandi kumncinci wakho wokutya-into ebalulekileyo ekulwa nokuguga, tk. Ukongeza kwindleko yesishukela kunye nesifo sikashukela, ukutya okukhulu kweswekile kunokukhokelela kwi-glycosylation. Inkqubo apho iamolekyu zeshukela zihambelana nama-molecule eeprotheni, ezinokutshabalalisa iiseli, ukunyuka ukuvuvukala kunye negalelo ekukhuselweni kwemibhobho.
Hayi: idayoda yesidlo
Ewe: Amanzi
Kutheni: Akukho siselo esisodwa sinomsebenzi kunamanzi. Kunceda ukuzalisa umzimba ngomswakama, obaluleke kakhulu ekusebenzeni kwayo ngokuqhelekileyo. I-soda yesondlo iyancwina ukoma, uninzi lweengcali zikholelwa ukuba i-sweeteners engekho ngokwemvelo (echongiwe ngokukhuselekileyo) inokudityaniswa nokuqala komhlaza.
Hayi: 1 \ 4 udla inyama
Ewe: Lentils
Kutheni: Amafutha anelisiweyo (apho ubuninzi bezinto ezikuyo inyama) angavimbela iirriyiti aze aqhubise isifo senhliziyo. Umxholo we-fiber ophantsi (ekudleni awunakho nhlobo) unokukhawulezisa ukuguga kwesigxina sesisu. Imifuno kunye neengcingo zichasene kakhulu: umxholo omkhulu wefayibha kwaye akukho mafutha azalisiweyo. Ukongeza, banikezela iprotheni.
Hayi: I yogurt eqhelekileyo
Ewe: yogurt ephantsi
Kutheni: Imveliso yobisi yobusiyi ngumthombo obalaseleyo we-calcium kunye ne-vitamin D, ekhusela amathambo ukususwa. Amafutha anelisiweyo, equle ubisi lonke, ushizi kunye ne yogurt kuvuselela ukubunjwa kwe-thrombi. Ukutshintshela kwii-fat-fat products-milk-milk products will benefit only without a risk risk to health.
Hayi: 1 \ 4 udla inyama
Ewe: Intlanzi
Kutheni: Iintlanzi ngumthombo ofanelekileyo weprotheni onomxholo ophantsi weempahla ezizalisiweyo. Ezinye iintlobo ezinjenge-salmon nazo zizityebi kwi-omega-3 (amafutha ase-fatty), kubalulekile ekusebenzeni kakuhle kweentliziyo kunye nengqondo. Ngelishwa, iintlobo ezithile zeentlanzi ziqulethe ukungcola. Zama ukudla iintlanzi zasendle, endaweni yendawo ekhulile epulazini. Ukunciphisa ukusetyenziswa kwe-tbacore (emhlophe) ityhuna ukuya kwiveki.
Hayi: Iipakethe zeepatata zipi
Ewe: Apple
Kutheni: i-Apple ayinayo i-fat, ubuncinci beekhalori, isixa esikhulu se-fibre etholwe kunye ne-antioxidants. Ziziphi iipipi zepatati ezinganikeza? Ingqungquthela yokunqongophala kwezondlo eziyimfuneko, kodwa ezininzi ioli, iikhalori kunye netyuwa.
Umgaqo osemgangathweni kukuba ziimveliso ezixhamlayo ezipakishwe ngendalo, i. i-apula ngokuchasene ne-chips (iplastiki yokupakisha), ibhanana kunye ne-candy (iphepha lokugaya). Ngoku, ukwazi izixhobo ezincedo kwimpilo yabasetyhini, unako ukuzonwabisa ulutsha uze uphucule ixesha elide ngaphandle kweendleko ezingadingekile.