Ziziphi iimveliso ezinoncedo kakhulu?

Yongeza ukondla ekudleni kwaye ugcine umongo wale mveliso ewusizo kakhulu. Ukuba uthe wagxininisa kwizinto ezonakalisa ukutya kwakho, ke yithuba lokuba usebenzise indlela entsha, efanelekileyo. Ingakumbi indawo ekutya kwakho uyenzela ukutya okunesondlo esiphezulu kwi-fiber, ngaphantsi kokutya ukutya okuphezulu. Ngoko ukuba uthathe ikhosi ukuze uphile ubomi obude kwaye unempilo, ungalibali ukuthatha le mveliso emihlanu endleleni. Ziziphi iimveliso ezinokubaluleka - uza kufunda ngoku ngoku.

1. Iingqolowa

I-Raspberries, i-strawberries, i-blueberry, i-blackberry, i-cranberries.

Amaqiniso

Ngenxa yezinto ezininzi zezityalo ze-pigment kunye ne-flavonoids, ezifana ne-anthocyanin, izityalo zikhuselwe kwiibhaktheriya, ii-virus kunye nezinye iimpembelelo ezingqongileyo. Izinto eziqulethwe kumajikijolo zikhusela umntu kwizidakamizwa eziyingozi, ezinomonakalo owonakalisayo kwingqondo nakwezinye izicubu. Kwakhona, amajikijolo atyebile kwi-potassium, i-vitamin C kunye ne-fiber.

Yidla ngaphezulu

Unokongeza ama-berries kwi-porridges ebanda. Faka amajikijolo kwimiqolo, ukutshintsha kunye ne-fat-pudding ekulungeleyo, kunye ne-parfait elula. Yongeza ukuzaliswa kwamajikijolo ukuya kwiifestile, uyihlobise ngamabriji enokrasi. Iibroji ezinesonka esiqhekeza i-chocolate ye-chocolate Kwaye ngokuxuba ama-strawberries aqingqiweyo enexabiso elincinci le-fat free-free, uza kudla ukutya "ice cream". Kwakhona, amajikijolo amasha okanye omisiwe angeniswa kwi-salads, i-pilaf kunye nomzala. Imali efunekayo 3-4 izihlandlo ngeveki ingqungquthela yamajikijolo amnandi okanye i-1/2 yeglasi echithwe.

2. Imifuno eluhlaza

Isipinashi, iklabishi yaseShayina, iklabishi, i-arugula, isaladi yamaRoma.

Amaqiniso

Ngokutsho kweYunivesithi yaseConell, isipinashi ibhetele kunezinye iifuno ukunciphisa ukuphuhliswa kweeseli zomhlaza. Ukukhonza (enye iglasi) yamacembe e-beet okuphekwe kukunikezela nge-47% ye-magnesium yansuku zonke ekhuthazwayo, eyimfuneko kwimpilo yamaseli kunye nesisundu. Imifuno emifuno eluhlaza emnyama ihambisa nomzimba ngefiber, i-vitamin C, i-folic acid (i-vitamin B, eyanciphisa umngcipheko wesifo senhliziyo, ukulahlekelwa kwememori kunye nokukhubazeka komntwana), i-vitamin K (iqinisa amathambo esifuba), kunye ne-calcium, isinyithi ne-potassium. Imifuno eluhlaza ngumthombo ophezulu kakhulu we-lutein, okunciphisa umngcipheko wokukhubazeka kombono oneminyaka elidala. Ukusetyenziswa kwamapinashi, iklabishi kunye nezinye iimveliso eziqukethe i-lutein zinokunciphisa umngcipheko we-cataracts kunye no-40%.

Yidla ngaphezulu

Yongeza zonke iintlobo zemifuno enemiqabunga - ukusuka kwiladidi ukuya kwisipinachi - ukuya kuma-saladi; ukuguqula i-lasagna, kunye neesanti zeesanti kunye neendwangu zemifino; yongeza imifuno etyhidiweyo, i-steamed kwiifatata ezifihliweyo; ukutshintsha indawo ye-basil nge-arugula kwi-pesto sauce; Thatha umgaqo wokungeza iglasi yeengcambu eziqingqiwe eziqingqiweyo ukuya kwiisobho kunye nemifuno. Imali efunekayo ye-1 -2 imivuzo ngemini (1 ukukhonza iyiglasi yeglasi engcolileyo okanye isiqingatha semifuno ephekiweyo).

3. I-yogurt encinci ye-fat without fillers

Kunzima ukufumana umthombo ongcono kakhulu wevithamini ze-B, iiprotheni ezinokutya kunye ne-calcium, kune-yogurt engenamafutha. Kwakhona lukhetho olufanelekileyo kulabo abangenako ukunyamezela i-lactose. Yaye ukuba ukubunjwa kwe-yogurt kubandakanya ibhaktheriya ephilayo - i-probiotics, ehlala emathunjini, inceda ukugaya, ukuthintela ukutyunjwa, isifo sohudo kunye nokutya komzimba. Iibhaktheriya eziphilayo ziyakuthintela ukuveliswa kweebhaktheriya ezinobungozi kwaye zimise isenzo se-enzyme esibangela umdlavuza wekoloni. Ukubunjwa kwe-yogurt kufuneka kufake i-bacteria L. Acidophilus no B. Bifidus.

Yidla ngaphezulu

Ukwenza i-yogurt ibe mnandi, yongeza ubusi obuncinane kuyo. Hlanganisa i-yoghurt kunye neziqhamo, fumana i-snack ehlwabusayo kwaye enempilo. Ungasebenzisa i-yogurt endaweni ye-ukhilimu omuncu kwiisiksi, isobho, ukugqoka i-saladi kunye neetayibhile eziphekiweyo. Ukuxuba iingxenye ezilinganayo ze-mayonnaise kunye ner yogurt, uza kufumana i-refueling enhle kakhulu kwi-salad yezambatyambo okanye isaladi yekhabishi. I-yogurt ingashenxisa ioli, enokuyifaka kwi-toasts okanye i-pancake. Inani elifunekayo li-1 ukukhonza (1 iglasi) ngamaxesha ama-3-5 ngeveki.

4. Imifuno yombala ovuthayo we-orange

Iqungu, iitapile, iidroti, i-zucchini.

Amaqiniso

Imifuno enemibala ebomvu iqulethe i-beta-carotene eninzi, eyimfuneko yokukhula kweseli. Ukutya okuquka i-10-15 milligram ye-beta-carotene ngosuku, kunokunciphisa ingozi yeendlela ezithile zomhlaza. Ukuze ufumane le mali, kufuneka nje udle amazambane amnandi afana nobukhulu obuphakathi okanye 200 grams weppp. Oku kuya kunceda ekukhuselweni komhlaza, ukwandisa ukhuseleko lwakho kwiindawo ezibandayo kunye nokusuleleka, ukhusela ulusu kwimiphumo emibi yelanga. Imifuno ye-orange, isamba esikhulu sevithamini C, i-potassium, isinyithi kunye nefiber ezininzi njengoko ziqulethwe kwisiqwenga sesonka esipheleleyo sithola emzimbeni.

Yidla ngaphezulu

Lungisa amazambane amnandi kwi-microwave, unqumle kwisiqingatha kwaye uthele i-slide isiraphu. Yongeza isanqante ehluthiweyo emzimbeni wenyama yeenyama. Ixesha le-squash ene-steam ne-tomato sauce kunye ne-Parmesan ushizi. Ukuze ususe isobho, yongeza i-pure ye-pumpkin. Yenza iifatata eziqhelekileyo zibe mnandi kumasaladi kunye nezitya zangasese. Inani elifunekayo li-1 likhonza ngosuku (igrlasi yeglasi engqambileyo okanye isiqingatha semifuno ephekiweyo).

5. Iintlobo zonke

Macaroni kunye nesonka esivela kwiintlobo ezinzima zomgubo, irayisi e-brown, i-oatmeal, i-noodle yaseJapane kunye nokongezwa kobutya be-buckwheat.

Amaqiniso

Ukuba ukuthelekisa, isonka esivela kwimimandla eqinile yomgubo iqukethe ama-4.5 ama-fiber ngaphezulu, ama-magnesium angama-5, ama-4 ngaphezulu kwe-zinc kunye namaxesha angama-7 ngaphezulu kwe-vithamini kunezonka ezimhlophe. Izityalo ezipheleleyo ezibutyebi ze-Fiber zinciphisa umngcipheko wezifo ezininzi-ukusuka kumdlavuza kunye nesifo senhliziyo kwisifo sikashukela kunye nomfutho wegazi ophezulu. Kwaye ngenxa yefiber ezi zinto ziyanelisa ukondla kodwa zisazilimazi. Kwaye ziqulethe izinto ezininzi zezityalo, ezifana nezakhi ze-phenolic kunye ne-phytoestrogens, ezinciphisa ingozi yezifo ezininzi. Ngelishwa, ngexesha lokusetyenziswa kwezilimo ezi zinto zilahlekile.

Yidla ngaphezulu

Ukutya kwasekuseni, yidla i-oatmeal okanye i-cereal nge-grains epheleleyo; isandwich, sebenzisa isonka esingqolowa esipheleleyo. Zama ukutshintsha i-noodle ye-pasta eqhelekileyo kunye nokudibanisa kwe-buckwheat, kunye neyayisiqhelanci irayisi emhlophe. Zama ngeendlela ezintsha zokutya. Sebenzisa i-quinoa ukuze ufake i-pepper, yongeza irayisi yasendle ukuya kuma-saladi. Inani eliyimfuneko ye-5 servings ngosuku (1 ukukhonza - isonka sesonka okanye isigamu sekombe yeesinkwa eziphekiweyo).