Yintoni ekhoyo kwisifo sikashukela?
Wonke umntu uyazi ukuba ukutya abantu abanesifo sikasifo sikasifo sikasifo sikasifo sikasifo sikasifo sikasifo sikasifo sikasifo sikasifo sikasifo sikasifo sikasifo sikashukela kufuneka sibe nesalathisi esezantsi.
Kufuneka uzame ukungadli ijezi ezingaguqukiyo, ukuba izinga leshukela legazi liphezulu kakhulu. Gwema ukutya okukhawulezileyo, ziqulethe ushukela oluninzi, nangona zingabonakali.
Zama ukutya imifuno eluhlaza, i-walnuts, i-avocado, intlanzi yolwandle kunye nemifuno.
Imifuno eluhlaza
Imifuno kunye nemifino zinokudliwa kwaye kufuneka zidliwe imihla ngemihla. Kwi-dill, isilimo esidliwayo esinamagatsha anamanzi kunye ne-parsley, ungalilahli. I-Parsley inokunciphisa iswekile yegazi, kwaye igcina iivithamini ezininzi kunye nokulandelela izinto.
Kwiimifuno, ezininzi zefiber kwaye phantse akukho mafutha. Zinee-carbohydrate ezimbalwa, ngoko zityeni kwaye ningacingi nto: iikomkom, iklabishi yazo zonke iindidi, israyi, izaqathe, israyi, njl. Ukuze ukwandise izinga le-glucose egazini, kubalulekile ukuba uchithe ezininzi. Umzekelo, i-10-12 g iswekile iqulethwe kwi-200 g yeetikiti kunye neebhunge, i-350-400 g yeklabishi, i-600-700 g yamathanga okanye ikhukhamba, i-400 gm.
I-celery ne-carrots zizityebi kwi-naprovitamin A kunye nezinye i-carotenoids ezibalulekileyo. Baya kunciphisa umngcipheko we-myocardial infarction.
Imifuno eluhlaza kunye neziqhamo (iipaski, isipinashi, i-broccoli, i-pepper, iklabishi yaseTshayina, i-kiwi, i-asparagus, isilimo esidliwayo esinamagatsha anamanzi, iipereji eziluhlaza kunye nama-apula, iimbotyi eziluhlaza, amahlumela aseBrussels, i-artichokes, i-leeks, i-zucchini) ziqulethe i-indoles kunye ne-luteines eziphucula impilo nge-antioxidizing iipropati.
Ndiyabulela i-thiosulfates kunye ne-allicin, efumaneka kwi-garlic kunye no-anyanisi, iiplatelets azihlangani kunye. Ukongezelela, ezi zinto zikhulula imithambo ye-pulmonary. I-garlic inciphisa i-cholesterol "embi" egazini kwaye iyanciphisa uxinzelelo lwegazi.
Iipatates ziyimifuno ecebile kwi-carbohydrates kunye nesitashi, ngoko abantu abanesifo sikashukela kufuneka bawusebenzise ngokuthe ngqo, ngakumbi, bhetele. Amazambane ezifihliweyo ngokukhawuleza ukwandisa i-glucose egazini, kunokugqitywa kwimo yonke.
Imifuno eluhlaza kunye neziqhamo zizityebi kwi-anthocyanins kunye ne-phenolic resins, ezithintela umzimba ekubeni uguge kunye nama-antioxidants.
IWalnuts
Izilwanyana eziyisixhenxe ze-walnuts ziqulethe ii-2 g ze-fiber eziphezulu kunye ne-2.6 g ye-alpha linolenic acid. Ezi zixhobo zibaluleke kakhulu ukugaya nokubuyiswa komzimba.
Esikhundleni sentswitshi, ungadla amanqabunga asebenzisekileyo ngendlela yokutya ukutya okanye ungabongeza kwiitya eziqhelekileyo zama-isalates. Ama-Walnuts ayimfuneko kakhulu engqondweni, ngoko kumaxesha amandulo, kwakungeke kwenzeke ukuba badle ngenxa yokuba bacinga ukuba ingqondo yabo ayimfuneko kunoma ubani.
I-Walnuts, zombini inyuke kwaye i-acidity eyancitshiweyo ingazinzisa i-acid medium. Ukongezelela, ukusebenzisa le mveliso, awuqapheli kuphela i-atherosclerosis, kodwa unokuyiphilisa ukuba unokugula.
Ulwazi olubaluleke kakhulu kubantu abanesifo sikashukela kunye neentsapho zabo - i-walnuts iqukethe i-magnesium kunye ne-zinc, njengoko kufunekayo ukwenzela ukunciphisa izinga leswekile. Ukongeza, ziqulethe izinto ezikwazi ukukhusela ukukhuluphala kwesibindi.
Sebenzisa zonke iintsuku ezisixhenxe zengqolowa, kwaye unokukrazula i-anemia ye-iron and lack the anemia kwaye wenze izitya zibe zikhulu kakhulu, ezibaluleke kakhulu kubantu abanesifo sikashukela. I-Cobalt, isinyithi, i-zinc imed, eziqulethwe ngamantongomane, zisuse iimpawu zesifo sokushukela, ezingathandekiyo.
Amantongomane atyebile kwi-iodine, ioli efunekayo yizinto ezidliwayo ezifunekayo yiyo yonke inyama, kunye nesifo sikashukela sisekho myalelo.
I-avovoc
I-avovoc yinto exabisekileyo kunye nekhethekileyo ebaluleke kakhulu kubantu abanesifo sikashukela. Kwakhona luncedo kakhulu kubantu abane-cataracts, izifo zesisu kunye nomfutho wegazi ophezulu.
Esi siqhamo sinezinto ezibalulekileyo - i-mannoheptulose, eyanciphisa kakhulu ushukela egazini.
Iiseli zazo zonke izitho, kubandakanya ingqondo, ngokukhawuleza kuthatha i-glucose, kwaye oku kukukhokelela ekuphuculeni ukusebenza kakuhle, ukuhlala kakuhle kunye nokugxininiswa kwengqalelo.
I-Vavocado iqukethe iivithamini ezininzi, enye ye-B6, inombulelo kuyo yonke inkqubo ebonakalayo emzimbeni. Le mveliso ibaluleke kakhulu kubantu abanesifo sengqondo.
Iswekile i-avocado igula njengesandla sokunene, ngenxa yokuba umxholo wayo we potassium nobhedu, iqinisa ukulinganisela kweekhemikhali emzimbeni.
Ungayinqumla isiqhamo kwisaladi ukuze unike ukutya okunomsoco. Ukongeza, i-avocado ngumthombo wesityalo seprotheni.
ILwandle lwentlanzi
Isifo sikashukela esibaluleke kakhulu kubalulekile ukutya iintlanzi zaselwandle, kuba kuyiluncedo ngenxa yemali yeprotheni, iivithamini, i-microelements kunye nezinye izondlo ezifunekayo umzimba.
Inzuzo enkulu yeentlanzi kukuba igugu kakhulu kunokuba yinyama yezilwanyana kunye neentaka, kunye ne-icicles, intlanzi ityebile kwiprotheni, equle i-amino acid efunekayo.
Kubalulekile ukwazi ukuba umxholo weprotheni uxhomekeke ngqo kwiintlobo zeentlanzi. Iproteinyini ephakamileyo kwi-salmon, i-whitefish, i-trout, i-stellgeon sturgeon, i-beluga. Iingcali zithi kukho iiprotheyini ezininzi kwi-pike perch kunenkukhu, nakwe-sazan - ngaphezu kweenkomo.
Ukongeza kwiprotheyini kwisifo sikashukela, kubaluleke kakhulu ukuba intlanzi inexabiso eliphezulu lokutya okunomsoco ngenxa yemveliso ephezulu ye-fatty acids i-Omega-3, i-Omega-6. Uninzi lwazo zizityebi kwi-salmon nase-tuna. Ezi zi-fatty acids zinemivuzo eninzi:
- ukunciphisa ubunzima
- ukuthintela izifo zentliziyo
- eziyimfuneko kwiinkqubo eziphakathi
- unempembelelo yokuchasa.
Kuzo zonke ezinye izinto, intlanzi inotye kwi-phosphorus, i-fluorine, i-magnesium, i-potassium, i-iodine, kunye namavithamini A, E, D ne-B.
Ngesifo sikashukela, kuyona ndlela ingcono ukusebenzisa intlanzi ephekwe, i-jellied kwaye ibhaka.
Ubhontshisi
Iilenti, iimbotyi, iimbotyi zivela kwimithombo yezinto ezincedo kakhulu ezifunekayo kwisifo sikashukela. Eyona nto ingcono kakhulu, ukuba ihamba ngokutsha, kakuhle, okanye ingcatshiswa.
Izityalo ziqulethe i-starch (i-soy, i-peas, i-lentils, iimbotyi zezintso), kwakunye ne-minerals (calcium), i-phytoestrogens, iivithamini kunye nezinye izinto ezinokubaluleka ezinokukhusela umzimba kwisifo. Khetha isidlo sasemini seembotyi - ixesha elizilungeleyo.
Imifuno ibumba i-gel emathunjini, ngenxa yokuba i-glucose yokutya ihamba kancane kwiiseli.
Iibhontshisi enye yezona zinto zihamba phambili kwi-omega-3 fatty acids. 7 amagremu e-fiber e-soluble, i-17% yokutya kwansuku zonke kunye ne-63% yedayari ye-folic acid iqulethe indebe yeembotyi.
Ekubeni le mveliso ityebile kwiprotheni kunye nefiber, kodwa iqulethe i-fat fat, yinto efanelekileyo yokutya kwabashukela.
Ukuba uthenge ubhontshisi obunciniweyo, khumbula ukuba ngokugqithisa kakhulu kufuneka kuhlanjululwe ngokupheleleyo ukususa i-conservatives kunye netyuwa. Ekulungiseleleni, khumbula ukuba izityalo ziyahlanganiswa ngokufanelekileyo kunye nemifuno.
Into ebaluleke kakhulu ekufuneka uyikhumbule xa unyanga isifo sikashukela - ukutya okunomdla akusiyo yonwabe, unyango. Ngoko ke, kufuneka uqinisekise ukuba ulinganise kwaye uqulethe zonke izondlo ezifunekayo kunye namavithamini.