Imifuno - le ngqiqo efanelekileyo. Ehlabathini iindidi ezininzi zemifuno, ezahlukahlukeneyo ukunambitha. Bahlulwe ngamaqela amaninzi:
- beet, i-turnips, izaqathe, i-horseradish kunye nezityalo ezifana nezimpande;
- iitapile, iitapile kunye nabanye - izilimo eziyizigaxa;
- zonke iintlobo zeklabishi - iklabishi;
- igalikhi kunye nee-anyanisi - anyanisi;
- ii-eggplants, utamatisi kunye nepipper - utamatato;
i-zucchini, ithanga, ikhukhamba kunye nokunye okunjalo-ithanga;
- nayiphi na iimbotyi kunye neembotyi zeepayi.
Kuye kubaluleke kakhulu ukuba ababoneleli bamavithamini kubantu bonke imifuno edlayo, iziqhamo, amajikijolo, inkcubeko kunye nendalo. Zonke izityalo ziba ngamanzi angama-90%. Ukongezelela kwamanzi, izityalo nazo ziqulethe i-cellulose, i-pectin, isitashi, i-nitrogen substances, iivithamini, ii-oyile ezibalulekileyo, i-acids e-organic, i-enzymes kunye nezinye ezininzi, ezichaphazela kakuhle umsebenzi wendalo yonke.
Ookhokho bethu, nangona ngaphandle kwengcamango yimixholo yeivithamini kwiimifuno kunye neendawo eziphilayo zezityalo, abazisetyenziswanga ngokutya kuphela, kodwa nakwiinkatho ezininzi. Umzekelo, ukukhusela nokuphatha isigulo esinzulu njengesifo, umntu udinga i-vitamin C. Le vithamini inokwaneleyo kwimifuno enjengephephapele (umxholo omkhulu), kwindawo yesibini - iparsley nedill. Kwiintlobo ezahlukeneyo zeklabishi (i-Brussels, umbala kunye nomhlophe) ikhona ne-vitamin C. Ebusika, ininzi yevithamini siyifumana neklabishi, ngakumbi i-sauerkraut. Inyaniso kukuba le mifuno ngexesha lokugcina, ihamba kancane kunabanye, ilahleka iivithamini.
Ezinye iivithamini ziyimfuneko ebomini obupheleleyo. Ngokomzekelo, iivithamini ezifana ne-folacin kunye ne-carotene nazo zizityebi kwizihlobo zethu zezityalo. Uninzi lwe-folacin lufumaneka kwi-parsley, isipinashi kunye namasaladi. Futhi i-carotene icebile ngakumbi kwiiqathe, i-garlic zasendle, i-garlic kunye no-anyanisi. Kwakwaneleyo kwipropele ebomvu, isaladi kunye neparsley. Ukubunjwa kwemifuno kufaka kunye nezinto ezimbiwa ngamaminerali, i-potassium encinane kunye ne-sodium. Kukho ininzi yensimbi, i-zinc, i-aluminium, i-manganese kunye nobhedu. Iicidi ze-Organic zifumaneka kwizityalo. Le apple kunye nemon, i-oxalic, i-tartaric ne-benzoic. Zonke iicidi ziphucula umsebenzi we-intestine kwaye zinempahla ye-bactericidal.
Yonke imifuno kunye nokwakheka kweekhemikhali kunefuthe elimnandi kwiimilinganiselo ezihlukeneyo. Oku kubangelwa ubukho kwizityalo zamanzi ezibalulekileyo. La mafutha aphucula ukugaya, abe nempembelelo yomsindo kwaye, ngaphezu koko, unesiphumo sokukhubaza i-disinfection. Ngoko ke, ukuba imifuno iqulethe ixabiso elininzi lamafutha abalulekileyo, ayifaki ukutya kwabantu abanezifo zesisu, isibindi kunye neentso.
Edibeneyo kwizityalo, i-phytoncides iyitshabalalisa ngokupheleleyo iindidi ezincinci emlonyeni womlomo nasecaleni lesisu. Izakhiwo zeBacttericidal zisetyenziswe kunyango lwezifo ezininzi. Uncedisa ukuvuvukala kwiphepha lokuphefumula elingaphezulu, nomkhuhlane, ngesifo segazi kunye nokuvuvukala kwamehlo. Ngaphandle kokugcinwa kwexesha elide, phantsi kwefuthe eliphezulu lokushisa, ama-phytacids agcina impahla yazo. Inani elikhulu lee-phytacides li-garlic, i-anyanisi, israyi, i-horseradish, i-pepper ebomvu, utamatisi, i-carrot kunye neebhere.
Enye yeempawu ezixabisekileyo zemifuno kukugcinwa kwezinto ezaneleyo zefiber kunye ne-pectin, ngoko ke izibonelelo zemifuno zicacile .. Ezi zinto ziphucula inkqubo yokutya, igalelo ekuhlanjululeni ngexesha elifanelekileyo lomzimba wethu. Ngako oko, imifuno enomxholo ophezulu ophezulu wefayibrari bancoma ukuba basebenzise abantu asebekhulile abaneengxaki ze-atherosclerosis kunye nokuqhaqha. Iibhontshisi, iifolda ezihlaza, i-millet, izithelo ezomileyo, kunye ne-karoti, i-parsley kunye neebhunge, ezi ziyimifuno eninzi ifayibha.
Ngoko, makhe sithethe malunga nemifuno enenkcukacha.
Iklabishi , le yimifuno emangalisayo, ngaphandle kwayo esingenakuyenza ngaphandle kwayo. Kithi, bafazi, iklabishi iyimfuneko nje. Iikhalori kulo ncinane kakhulu, kodwa kunenzuzo enkulu. I-antioxidant enqabileyo-indole-3-carbinol "ihlala" kwiklabishi. Yaye isinceda sigweme isifo esibi kakhulu njengomdlavuza webele. Kuba i-indole-3-carbinol inceda ukukhawuleza ukususwa kwe-estrogen eyingozi. Kubantu abajongene nokugqithisa, i-atherosclerosis, isifo senhliziyo, i-dysbiosis nezinye izifo ezininzi, umkhiqizo weklabishi oyimfuneko. Iqukethe inani elikhulu le-ascorbic acid (kwisiqu), iivithamini B1, B2 kunye neB3, kunye ne-beta-carotene, i-pectin kunye ne-aclic acid.
Enye imifuno enomdla kakhulu iyaziwa kubantu - i- asparagus . Izondlo zithi akukho mntu ongayi kuba yinto efanelekileyo yokunqanda. Naliphi na isifo, izitya zokutshiza i-asparagus izokuxhasa. Iyeza zonyango zijonga i-asperagus imifuno yamadoda. Bathi ukuphucula i-Potency ngokugqibeleleyo. I-Asparagus ikhupha iqukethe i-amino acid, iivithamini PP, i-B1, i-B2 kunye nexabiso elincinci le-saleral (i-potassium, isinyithi, i-magnesium ne-phosphorus).
Kuthekani ngomvuzo omhle ohlaza okhulayo kuyo yonke imyezo. Akayena omuhle kuphela, kodwa uncedo kwizifo ezahlukahlukeneyo. Isaladi eluhlaza - isisombululo esihle kakhulu sokuphazamiseka kwesifo kunye nokulala. Kucetyiswa ukuba basebenzise oomama abancancisayo ukunyusa inani lobisi. Ngenxa yesifo se-thyroid, isilonda se-peptic, nesifo sikashukela nesifo sesisu, isaladi nayo iyimfuneko. Amagqabi alo mifuno anomxholo omkhulu we-chlorophyll, ii-vithamini B1, B2, B3, PP, K kunye noC, kuquka i-calcium, i-magnesium, isinyithi, i-cobalt, i-zinc, i-iodine kunye ne-phosphorus.
Ngaphandle kweetamatati, abaninzi abacinga itafile zabo. Yaye yintoni eyiluncedo kwi-tomato? Asiyi kuthetha malunga nenani elikhulu lamavithamini kunye neeminerali kulo mhlaza, wonke umntu uyazi. Ndifuna ukukhankanya ikhadi eliphambili le-tomato, li-antioxidant lycopene. Le nto inceda abantu asebekhulile ukuba balondoloze umsebenzi wengqondo nomzimba.
I-Tomato yintyatyambo ye-calori ephantsi. Isixhobo sayo esinamandla kukugcinwa ngobuninzi be-antioxidant - lycopene. I-Lycopene yinkqubo yemvelo yezifo ezininzi, inceda abantu ukukhusela umdlavuza wesibeletho, kunye nabasetyhini besifo somhlaza wesibeleko, bayeke ukuhlukana kwezidumbu. Kwiitamatato ezenziwe ngethempeli, isabelo se-lycopene siphezulu kakhulu kunotamatati. Ekubeni kulandela ukuba banokubaluleka ngakumbi kwi-stew. Iingcali zenzululwazi zibonisa ukuba i-lycopene inciphisa umngcipheko wokwakha izifo zentliziyo. Ukuvumela isaladi kunye neetamatati kuletha inzuzo eninzi, kufuneka izaliswe ngotshani lwelanga okanye ioli yeoli.
Ukongezelela kwi-lycopene, iqulethe ixabiso elininzi lendlela ebonakalayo eluncedo, njenge-potassium, iodode, i-phosphorus, isinyithi, i-magnesium, i-sodium, i-manganese, i-calesium, ithusi, i-zinc kunye nevithamini B, C, E, K, PP kunye ne-beta-carotene.
Iipropati ezisetyenziswayo zetamatati zixhomekeka kakhulu, ziyi-anti-depressant, zilawula umsebenzi we-system, kwaye zibulela ku-serotonin ukuphucula isimo sengqondo.
Iinqathi ziyanceda kwizifo zezintso, isibindi, ingozi yegazi, ityiliti kunye nokuqhaqha. Kodwa kufuneka uhlale ukhumbule ukuba xa i-colitis, ukukhushulwa kwesilonda se-peptic - kuyaphikisana. Kwakhona kuphucula ukutya, ukugaya. Iikroti ziyimpiliso yokuphulukisa kakhulu, ngoko kuyacetyiswa izilonda zesisu kunye nezilonda zomzimba. Kubaluleke kakhulu ukuba ijusi le-carrot lwandise umzimba womzimba, okukhokelela ekunciphiseni izifo ezithathelwanayo, kwaye kuqinisa inkqubo yesantya kwaye kunceda ukwandisa amandla omntu. I-Carotene, equlethwe kwiidroti, iyadingeka ukuze amehlo ethu aphucule umboniso, kodwa i-carotene ibanjwe ngumzimba kuphela kunye namafutha. Ngako oko, kuncedo ukutya iinqotyi kunye nokutya okunesondlo, ngokufana ne-ukhilimu omuncu, ibhotela.
I-garlic yindawo yokugcina izondlo kunye negalelo ekulwa nemibhobho. Ukongeza, iigaliki zibulala ezinobungozi ezincinci kwisisu, ngelixa libuyisela izityalo zalo. Le mveliso inceda nakwabo kulabo abafuna ukunciphisa umxholo we-cholesterol egazini. Kakade ke, kwindlela eluhlaza i-garlic iyona iluncedo ngakumbi, kodwa emva kokutshatyalaliswa kwendlovu i-garlic ilahlekelwa ngephunga layo elibi.
Isitshalo seqanda - ukusetyenziswa kwayo ekuncedeni kunceda ukunciphisa izinga le-cholesterol egazini, kunye nenyama yezityalo iqulethe i-potassium eninzi, ebeka ngokuqhelekileyo imetabolism yamanzi emzimbeni kwaye ngexesha elifanayo liphucula ukusebenza kweesifo senhliziyo. Ukongezelela, isitshalo seqanda siphazamisa ukutyunjwa komzimba we-cholesterol, ngelixa kulungelelanisa i-lipid metabolism.
I-Broccoli inotyebile kwi-vitamin C no-U, i-vitamin (i-K), i-nicotinic acid (PP) kunye ne-beta-carotene. Kwi-broccoli, ama-2.5 ngaphezu kwevithamini C ngaphezu kweemitha ezenza izilwanyana, okwenza ukuba yiqhawe layo kwinani le vithamini. Ngokubhekisele kwi-beta-carotene, ekhoyo kwi-broccoli, ikhuthaza itan efanelekileyo. Umxholo ophezulu wezinto zamaminerali kunye neprotheni yenza i-broccoli umncintiswano oyintloko kuloo mifino njengekholifulawa, equkethe izihlandlo eziphindwe kabili kunezinto ezilandelayo. Ulwazi oluncedo lokuncinci, i-broccoli iqulethe iikorikhi ezingama-30 nge-100 gr.
Amagama amaninzi amaninzi anokuthiwa nayiphi na imifuno. Ziluncedo kakhulu. Ukuba sidla imifuno eyaneleyo, siyakhathalela ngomzimba wethu. Imifuno ayigcinekanga kuphela i-toxins kunye nama-waste, kodwa ngaba uncedo olufunekayo kunyango lwezifo ezahlukahlukeneyo. Iimpawu eziqulethwe kwiimifuno, zomeleza i-capillaries kwaye zinefuthe eluncedo ekubunjweni kwegazi.
Ukuze ugcine zonke izinto ezincedo kwiimifuno, kufuneka uzixhomekeke kwiinkqubo ezincinci zonyango. Ngoku uyazi yonke into malunga nemifuno, izibonelelo, ukuveliswa kwamakhemikhali kwezi zokutya, okumele ukuba ube ngumhambi rhoqo kwitafile yakho.