Ukutya okubusika okunempilo kufanele kufumaneke izondlo kunye namavithamini, ezinokufumaneka lula kwizityalo kunye nemifuno. Kodwa ukuba uzibeka umsebenzi wokumisela into ebalulekileyo kwiimeko zasebusika imifuno okanye iziqhamo ezininzi ze-antioxidant, ke akunakulungele ukukhumbula ezinye zasebusika "amaqhawe", ezihlala zikhohliwe ngokungafanelekanga. Xa ukhetha izipho zendalo, landela umgaqo wokuba izityalo kunye nemifuno kufuneka ibe nombala ocebileyo. Oku kuya kuqinisekiswa ngokuqinisekileyo ukuba batyebile kwiivithamini, izondlo kwaye ziya kuba nefuthe ekukhuseleni umkhuhlane wakho kunye nokugonya ngokubanzi.
Iphunga
Izidlo zincoma ngokukhawuleza ithanga. Iqukethe ipakethe enamandla yamavithamini, i-fibre nezinye izondlo ezibalulekileyo. Ukupheka ngokubhekiselele kwiphina iresiphi, ithanga lilondoloza i-carotene, i-folic acid ne-potassium. Ukongeza kwinto enomnandi, ithanga liya kunceda umzimba ukukhusela kwisifo sikashukela kunye nezifo zentliziyo.
Ii-oranges ezibomvu
Imifuno yezityalo zasebusika kunye neziqhamo zihlala zizityebi kwi-vitamin C, enceda amajoni omzimba ukulwa nezifo zokuphefumula. I-oranges kunye ne-tangerines kunokudliwa unyaka wonke, kodwa ii-oranges ezibomvu ebusika zikhethwayo ngenxa yombala wabo wesidlo kunye nomthamo ofunekayo we-fiber.
Artichokes
Bangabonakala bekwesaba, kodwa i-artichokes igcwele ukunambitheka kunye nezityebi kuma-antioxidants, i-folic acid kunye ne-vitamin K. Zikulungele ukulungiselela kunokucinga kwakho. I-artichokes ifakwe kwialadi okanye i-pastas, iisobho ziphekwe nazo. Into emele uyikhumbule xa upheka kwisitofu, indlela engcono yokunciphisa i-artichokes ibilise epanini eliphezulu ngokushisa okuphantsi.
ICranberry
Ukuba enye yezithako ezinonwabo kakhulu kwiisukisi kunye needyuli, i-cranberries nayo enye yeeriteji ezinobomi obuhle kakhulu ebusika. Ngoko bambambe umzuzu ngelixa elitsha kwaye likhoyo. Ukongeza kwimixholo ephezulu yevithamini C, i-cranberries inceda ukugcina i-HDL (i-lip-scrotein high-density), ukuphakamisa i-cholesterol "entle".
Persimmon
Iziqhamo zase-Orange, ezingekho phantsi kobugqwetha kwi-cranberries, azicatshangwanga nje ngokuba zifanelekile. Kuzo, zikhona iimbumba kunye ne-phenolic compounds kunee-apula, umxholo ophezulu wamaminerali kunye ne-cocktail enamandla yama-antioxidants. Ngubani ongakuthandi ukusetyenziswa kweelasimm kwifomu eluhlaza, unokupheka amazambane adibeneyo kwiidyuli ezahlukeneyo.
Iklabishi yeNtloko
Iklabishi iyimifuno yendabuko yaseRashiya neYurophu. It isetyenziswe kwiintlobo ezahlukeneyo, isobho kunye nealadi. Iklabishi inefuthe elichanekileyo lokuchasa umzimba, eluncedo kakhulu ebusika. Iklabishi ebomvu iqukethe ezinye iimbilera kunye namavithamini ngaphezu kweklabishi emhlophe, ngoko ke xa isetyenziswe kwiladidi okanye nayiphi na enye iirephepheni, iya kwongeza inqaku lokuzonwabisa kwiitya zakho.
Iklabishi yeLeaf
Unomgangatho ophezulu we-calcium kunye ne-beta-carotene, ehlangene nomthamo ophilileyo we-vitamin C kunye nama-antioxidants anamandla anceda ukulwa nezifo. Yilungiselele ukutya okungcono ngendlela yee saladi, i-fry, i-stew okanye i-steamed.
Ruccola
Ukuba ukhathele nge-broccoli okanye iklabishi, qaphela la maqabunga aluhlaza. E-Rashiya, esi sityalo sinamaqabunga ashicilelweyo esibizwa ngokuba yi-caterpillar. Ivumba elimnandi kakhulu kwaye elihle, ama-yogurt aseYurophu awabonakali itafile zabo ngaphandle kwesi sihlahla. Izityebi nge-calcium, isinyithi kunye ne-vitamin K. Ikwahle kakhulu kumasaladi, kodwa iingcali zincoma ukuba zifake amaqabunga ngamafutha eoli, ukwenzela ukuba amafutha ancedise indlela yokutya yokutya ikwazi ukufumana zonke izondlo ezikhoyo.
Komvaty
Ncinci, ewe udal - ngoko unokuthi malunga nesityalo esincinane kunazo zonke. Iziqu ezityebileyo kwi-vitamin A kunye ne-potassium, zinexabiso elikhulu le-fibre kunye ne-vitamin C. Yiloo nto oyifunayo ngexesha lokubanda. Baya kwengeza i-piquancy kwi-salads kwaye bayifaka indawo efanelekileyo yerusi ye-orange kunoma yiphi iresiphi.
Kiwis
Isithelo esizithandayo sabantwana bethu siqulethe i-vitamin C ngaphezu kweziqhamo ezininzi ze-citrus. Kodwa kunceda abantu abadala, ekubeni ngaphezu kokunceda umzimba wokulwa nesifo, i-kiwi nayo inegalelo ekunyanzelekeni kwegazi.