I-Yummy Superfoods Yokuhlanza Umzimba Wakho
Imizimba yethu iyanciphisa futhi iqede izinyosi zokudla nezemvelo nsuku zonke. Ukudla okunye kungase kusekele, noma ukusheshise inqubo, ngokunikeza amavithamini, ama- antioxidants , amaminerali, ama-acids amafutha abalulekile , i-fibre nezinye izakhi ezidingekayo.
Uma unesithakazelo ekuthuthukiseni ukudla kwakho, nikeza lezi zama-superfoods.
2 - Igromegranati
Zinike isisindo esinamandla se-antioxidant! Amapomegranati alayishwa ama-anthocyanins, uhlobo lwe-antioxidant elinika imbewu umbala wabo obomvu, obomvu. Kungenzeka ukuthi i-anthocyanins ingavikela ukuvimbela ukulimala kwe-DNA nokuvuvukala nokunciphisa ingozi yesifo senhliziyo, ukugula, umdlavuza, nesifo sikashukela. Ukucwaninga kokuqala kubonisa ukuthi kungasiza ekunciphiseni ukuguga isikhumba ngokunciphisa ukubola kwegciwane le-collagen kanye ne-elastin.
Izindlela Ezempilo Zokuzijabulela
Izinhlamvu ze-jewel-toned, sweet-tart zingafakwa esaladini noma zifafazwe phezulu kwesikhala sekuseni kwasekuseni. Ungaba nazo njenge-snack. Uma ungeke ukwazi ukubamba imbewu, zama ukufaka isiphuzo sejomegranate engasetshenzisiwe ukuze ungene emanzini ukuze ubonise ukunambitheka futhi kukusize ukwandise ukungenisa kwakho oketshezi. Vele uqiniseke ukuthi ungayidluli - inqwaba yejomegranate ijusi inamandla okusebenzisana nemithi eminingi.
3 - i-Arugula
Isitshalo se-culinary ekuphekeni kweMedithera, i-arugula uhlobo lwemihlwanyelo e-cruciferous (efana ne-broccoli, i-kale, ne-watercress) equkethe izinhlanganisela eziningana ekusizeni ukuxoshwa, okufana nesulfulphane ne-indole-3-carbinol. I-Arugula nayo igcwele amavithamini namaminerali afana ne-vitamin K, i-vitamin C, i-magnesium kanye ne-folate kanye nama-phytochemicals lutein ne-zeaxanthin, okungavikela ekuhlaseleni kwama-macular nokuhlaselwa kwe-cataracts.
Izindlela Ezempilo Zokuzijabulela
Sebenzisa i-arugula esaladini. Enye indlela yokusebenzisa i-arugula i-pesto njengengxenye ye-basil. Uma ngabe ukunambitheka kwe-peppery kunamandla kakhulu, zama i-arugula yomntwana, enomusa omubi kakhulu.
4 - I-Garlic
I-detox eyintandokazi, i-garlic iqukethe ama-sulfur aqukethe ama-sulfur angase alwe nama-bacteria ayingozi nemvubelo emathunjini futhi akhuthaze ikhono lomzimba lokuxoshwa ngokukhiqiza ukwakhiwa kwe-glutathione, okudingekayo ekuqedeni ubuthi obuthile. Ama-sulfur compounds, okuthiwa i-allicin, aphukile emzimbeni ukuze allyl sulfide, engase iqaphe isifo senhliziyo, izinhlobo ezithile zomdlavuza, i-arthritis, nesifo sikashukela.
Izindlela Ezempilo Zokuzijabulela
I-garlic kumele ichotshozwe noma iqoshiwe ukuze ikhulule ama-sulfuri eziwusizo. Zama ukuyifaka kwisaladi yokugqoka noma wenze ubhontshisi omhlophe noma i-chickpea uphuze ngamabhontshisi amhlophe (noma ama-chickpeas), amafutha omnqumo namanzi kalamula.
5 - olwandle
Okuyisisekelo sokudla emazweni amaningi ase-Asia, izinhlanzi zasolwandle-njenge-dulse, kelp, nori, wakame, ne-agar- ziyaziwa ngezizathu ezinhle. Zigcwele amaminerali njenge-iodine, okusiza ekukhiqizeni i-hormone yegciwane futhi ilawula umzimba wethu, i-calcium, i-magnesium ne-potassium. Okuqukethwe okuphezulu kwamaminerali kungasiza ukuxosha amakhemikhali emzimbeni. Ezinye izilwane zasolwandle, ezifana ne-arame ne-hijiki zinamathebhu amaningi anamathelethi, nawo akhuthaza ukuxoshwa kwe-detoxification.
Izindlela Ezempilo Zokuzijabulela
Ama-noodle aseKelp athandwa ngoba ayengekho gluten ngaphandle kwama-calories ayikho. Ukuqothulwa okweqile kuhle kumaladi futhi kungafakwa ezitsheni ze-sandwich noma irayisi noma i-quinoa. I-Nori ingahle ibe yimichilo emincane noma ifakwe emasaladi, ilayisi noma isobho. Zama ukwengeza i-wand, i-seaweed esetshenziselwa isobho, i-soups.
Enye indlela yokujabulela izilwane zasolwandle: i-arame, i-seaweed elula-enambithayo, ingafakwa, ihlanjululwe, ihanjiswe futhi isetshenziswe eluhlaza. Zama ukungeza kuma-saladi. Hlola futhi izinkathi ezenziwe ngama-seaweed omisiwe, afakwe njenge-kelp ukuze usebenzise njengengxenye yetshe usawoti noma i-flavor enhancer.
6 - ama-Lemons
Enye ye-detox yokudla okudumile, ama-lemons agcwele u-vitamin C futhi acatshangwa ukuthi angasiza ukubuyisela ibhalansi ye- alkaline-acid yomzimba, okusivumela ukuba siphumelele ngokuphumelelayo ukukhipha ubuthi nokudla kwezinto eziphilayo.
Izindlela Ezempilo Zokuzijabulela
Engeza ijusi lesine lemon kuya ingilazi yamanzi futhi uphuze okokuqala ekuseni ukulungisa umzimba futhi usize ukugaya. Futhi, zama ukusebenzisa ijusi kalamula esikhundleni sokugqoka uviniga. Gcina ama-wedges amakhemikhali afanelekile ukungena emanzini noma ngaphezulu kwemifino egobile noma ukudla kuze kufike ukunambitheka.
7 - ama-apula
Ama-apula aphezulu e-fibre engenayo futhi i-fibre pectin ene-soluble, evuza izinyosi futhi ichithe futhi ifinyelele emathunjini. Ziyi-glycemic ephansi, okusho ukuthi zinyuka kancane kancane ngokunyuka kancane kancane egazini legazi kanye ne-insulin. Ama-apula aqukethe i-glucaric acid, esiza umzimba ukuba ulahle amakhemikhali afana ne-estrogen nezinsimbi ezinzima.
Izindlela Ezempilo Zokuzijabulela
Ngaphandle kokudla i-apple yonke, yenza isiphuzo se-apula tincetu nge-bhotela le-almond noma ube nama-applesauce angenayo i-sweetweet esikhundleni se-dessert. Yenza i-muesli ngama-oats, ama-apula, amajikijolo, ama-alimondi, nama-flaxseeds bese ugoqa ngobusuku noma uhlanganise ama-apula nesinamoni ukuze u-oatmeal. Engeza ama-apula ahlanziwe esaladini.
8 - Iklabishi
Enye yezinto ezithengeka kakhulu ze-detox, iklabishi inesakhiwo sokuhlanza ngenxa yokuqukethwe kwayo ephezulu ye-glucosinolates, ama-sulfur-aqukethe amakhemikhali aguqulwa abe ama-isothiocyanate nama-indoles asebenzayo. I-Isothiocyanate ingavimbela umdlavuza ngokugqugquzela ukuqedwa kwama-carcinogens engaba khona emzimbeni. Ibuye i-vitamin K ephezulu futhi i-vitamin C ne-½ indebe inezinhlamvu ezingu-11 kuphela.
Izindlela Ezempilo Zokuzijabulela
I-enzyme eguqula i-glucosinolates emaqenjini ayo asebenzayo ibhujiswe ukushisa, ngakho-ke zama ukuba neklabishi eluhlaza kumajusi, ama-smoothies noma ama-saladi noma uyidle kancane. Ukudla okubili okuvutshiwe okwenziwe ngeklabishi (okuyinto enenzuzo eyengeziwe yama-bacterium e-probiotic) yi-sauerkraut ne-kim chi.
9 - i-Quinoa
I-Quinoa iye yahlonywa eNingizimu Melika iminyaka engaphezu kuka-5000. I-quinoa engenakolweni ne-gluten, ukudla okuthandwa yi-detox futhi ngokuyinhloko imbewu yesitshalo (ehlobene nama-beet nesipinashi) kunokuba uhlamvu oluphelele.
I-protein powerhouse, indebe eyodwa yengxenye ye-quinoa ephekwe inama-3 amagremu amaprotheni. I-quinoa inamaprotheni amaningi angu-50 kunezinhlamvu futhi iqukethe zonke amino acid ayisishiyagalolunye abalulekile, okwenza kube amaprotheni ephelele afana nokudla nezinye izilwane zokudla kanye nokudla okukhulu kubantu abalandela ukudla kokudla kwemifino noma vegan.
I-Quinoa nayo iphinde ibe yinkomba ye-glycemic, okusho ukuthi ibangela ukukhuphuka kancane kancane ekushukela kwegazi kanye ne-insulin, futhi iphezulu ku-amino acid lysine, ehilelekile ekukhanda izicubu.
Izindlela Ezempilo Zokuzijabulela
Zama i-quinoa esitshisiwe esikhundleni sokudla okudla okolweni noma okwe-gluten, yenza ukudla okusafudumele kwasekuseni nge-quinoa kanye nobisi lwe-almond, engeza i-quinoa esaladini, noma sebenzisa i-quinoa njengendlela ehlukile ku-couscous ekuphekeni.
I-10 - i-Wheatgrass
Isithako esithandwa kakhulu emigodini yemifino , kuthiwa i- wheatgrass inamandla okuxosha amandla, egcwele i-chlorophyll, ama-amino acids, amavithamini, amaminerali nama-enzyme.
Izindlela Ezempilo Zokuzijabulela
I-Wheatgrass ivamise i-juiced, ngenxa yezindonga zesisindo ezinzima okwenza izakhi zibe nzima ukukhipha. Ungathola isibhamu se-wheatgrass emiphakathini eminingi yemisindo. Ungakwazi futhi ukukhula kanye ne-juice wheatgrass ekhaya, kuye ngokuthi uhlobo lwe-juicer onayo.
11 - ama-alimondi
Ama-alimondi empeleni yizithelo ngoba zingumuthi wesithelo esihlobene nesiqu nepayipi. I-detox iyadingeka ngoba ukudla okunengi kwe-detox akubandakanyi ubisi lwezinkomo, futhi ubisi lwe-almond yiyona enye yezindlela ezingcono kakhulu ezitholakala ezitshalweni ezitholakalayo. Ubisi lwe-almond lungenziwa ekhaya, noma ungayithola ezindaweni eziningi zokudla nezitolo zokudla zezempilo.
Ama-alimondi nawo ayamangalisa ngoba anokuqukethwe okuphezulu kwe- vitamin E (i-ounce eyodwa ine-35% yokudla okunconywa nsuku zonke), i-fiber (i-ounce eyodwa ine-3 amagremu), amaprotheni yemifino (i-ounce eyodwa ine-6 amagremu), nama-monumsaturated amafutha (ama-almonds Amafutha angu-51% we-monounsaturated). Zine-magnesium, i-phosphorus, i-calcium, i-iron, i-folate nama-phytochemicals, konke okungasiza ekuvimbeleni izifo ezingapheli.
Izindlela Ezempilo Zokuzijabulela
Ezinye ziphakamise izindlela zokudla ama-alimondi amaningi aluhlaza: zama ukuzitshela i-smoothie, ukufafaza ama-alimondi aqoshiwe ku-cereal, ufaka ama-alimondi aqoshiwe phezulu kwamasaladi noma izitsha zemifino, uwasebenzise endaweni ye-pesto esikhundleni se-pine nati, noma ubeke ibhotela le-almond ibhotela le-peanut. I-almonds encane kakhulu yenza nesiphuzo esikhulu nesicucu sezithelo noma emathini okuhamba ngomzimba.
12 - Ama-Avocados
Ngesikhathi se-fat-fat craze yama-1980s no-90, ama-avocade abe ukudla okungalawuliwe ngenxa yokuqukethwe kwamafutha. Ngenkathi ziqukethe inani eliningi lamafutha, ziphakeme ngamafutha aphethwe yinhliziyo enempilo engenakuphazamisa ukulinganisela kwama-acidi e-omega-3 kuya kwangu -6 ekudleni.
Amafutha abalulekile ngesikhathi sokudla kwe-detox, ngoba ukhuthaza ukukhishwa kwe-bile kusuka e-gallbladder, okuvumela ukuqedwa kwezinto ezinobuthi emzimbeni nokuxoshwa kwamavithamini amaningi anamafutha ahlanganisa i-vitamin A, i- vitamin D , i-vitamin E ne-vitamin K. Besides ukuhlinzeka ngamafutha afiselekayo, i-avocados iqukethe nevithamini E, i-folate, i- vitamin B5 ne-potassium. Ingxenye eyodwa yehafu ye-avocado ine-8 grams ye-fibre yokudla.
Izindlela Ezempilo Zokuzijabulela
Esinye isizathu sokudla i-avocado sibalulekile njengokudla kwe-detox ukuthi ingasetshenziswa njengengxenye yokudla okuningi okungavunyelwe ngesikhathi se-detox, ikakhulukazi ubisi no-ukhilimu. Ukuthungwa kwemvelo nokucebile kwemvelo kuneza ukwedlula ama-smoothies. I-avocado ingabuye yengezwe kuma-saladi noma ibe yimbopho.
13 - Ama-Blueberries
I-detox yangempela yokudla okuphezulu, ama-blueberries agcwele i-fibre ne-vitamin C, iphinde ikholori (1/2 indebe inama-khalori angu-44) futhi enye ikhonjwe ngokuphezulu uma ifika kumandla okulwa ne-antioxidant.
Ama-blueberries athola umbala wabo ohlaza okwesibhakabhaka kuma-pigment antioxidant okuthiwa i-anthocyanins, okusiza ukuvikela amangqamuzana emonakalweni enkulu yamahhala, ukukhiqiza ukukhiqizwa kwe-glutathione, nokuqapha izifo zenhliziyo, i-cataracts, i-glaucoma, izilonda ze-peptic, isifo se-Alzheimer, isifo sofuba, isifo sikashukela kanye ne-cancer ethile. Ama-Anthocyanins angase aphuze ukuguga ngokunciphisa ukuwohloka kwe-collagen nokuqinisa imithwalo yegazi nama-capillaries.
Izindlela Ezempilo Zokuzijabulela
Ama-blueberries ayinambitha, ngakho-ke kulula ukuyifaka. Zama ukungeza okuncane ku-cereal yakho, isaladi noma i-smoothie. E-smoothies eluhlaza okwesibhakabhaka, i-pigment eluhlaza okwesibhakabhaka inhle kakhulu ekumbumbeni umbala wemifino eluhlaza. Noma umane ube yedwa njengendlela enhle yokuqeda ukudla kwakho.
14 - Ginger
Akukho uhlu lokudla kwe-detox oluzophela ngaphandle kwe-ginger. Ukudla okungokwemvelo okulwa nokuvuvukala, i-ginger iyasiza ekunciphiseni i-nausea, ithuthukise ukugaya, futhi ithuthukise ukuxoshwa ngokusheshisa ukuhamba kokudla emathunjini, ngenxa yezinhlanganisela ezibizwa ngokuthi i-gingerols ne-shogaols.
Izindlela Ezempilo Zokuzijabulela
Zama ukwenza isobho se-carrot e-pureed, uhlanganise isinkwa esishayiwe isaladi ukugqoka, noma i-juicing i-ginger root kanye nemifino.
15 - Ukholifulawa
Ungavumeli ukungabi nalutho kombala kukukhohlise. Ukholifulawa wenza uhlu lwethu lokudla okuphezulu ngoba luyimifino ebalulekile (umndeni ohlanganisa i-broccoli, iklabishi, ne-bok choy) ephakeme kuma-phytochemicals okuthiwa i-glucosinolates. Lezi zimakhemikhali zidiliziwe emathunjini ukuze zihlaselwe i-isothiocynates ne-indole-3-carbinol, izinhlanganisela ezilawula ama-enzyme okuxosha umzimba futhi zivikele emelene nomdlavuza.
Izindlela Ezempilo Zokuzijabulela
Ngokungafani nezinye imifino ye-cruciferous, ikholifulawa ingaba nokudla okwe-starchy. Ehlutshiwe ngokucophelela kwiprosesa yokudla bese ishisa, i-cauliflower ingalingisa ukubunjwa kwelayisi. Ingahle futhi ihlambuluke njengendlela ehlukile kumazambane ahlambulukile. Nakuba kungenayo umbala, i-cauliflower empeleni ungumthombo omuhle we-vitamin C, kanye ne-fiber.
16 - Parsley
Eyaziwa ngokuyinhloko njengomuthi we-culinary, i-parsley iqukethe i-vitamin C, i-chlorophyll, i- beta-carotene , i-vitamin K, ne-folate, okudingwa umzimba wonke nge-detox. I-parsley iphakamisa amazinga e-glutathione futhi ingaqapha ukungasebenzi kwesibindi ngenxa yokumelana ne-insulin.
Izindlela Ezempilo Zokuzijabulela
Zama ukuqeda i-parsley bese uyifake esaladini noma uyisebenzise eceleni noma esikhundleni se-basil ku-pesto. I-parsley ingabuye yengezwa kumajusi noma i-smoothies.
17 - ama-Beet
I-packed nge-potassium, i-folate, i-fibre, ne-antioxidants, i-beet yinto yokudla kwe-star detox. Ama-beet abuye aqukethe i-betaine, isakhi esitholakale sokunciphisa amazinga amamaki amaningi wokuvuvukala, ukuvikela ukulimala kwesibindi, nokusiza amafutha enqubo yesibindi.
Iqukethe ne-redacid-purple purple-purple purple pigmentant betacyanin, enesibopho sezinzuzo zezempilo futhi inganikeza ukusekelwa okulwa nokuvuvukala, antioxidant, kanye ne-detoxification (ngokuphawulekayo ukuxhaswa kwe-stutathione-dependent factor 2). Ama-Beet aphansi kwamakhalori - 1/2 indebe yezinyosi eziqukethe ama-khalori angu-40.
Izindlela Ezempilo Zokuzijabulela
Zama ukungeza ubhontshisi obuhlaza okwesibhakabhaka ku-isaladi noma uzame izinyosi eziluhlaza ezicwengekile esasikweni. Ama-beet angabuye abe nama-juiced noma afakwe kwi-smoothies. Amabhulozi we-beet juice kanye nama-apple we-juiced ne-ginger. Imifino ye-beet i-vitamin K enamandla, i-magnesium, i-potassium, insimbi, ne-antioxidant lutein.
Nakuba ama-beet angase ahlaziye, ukusebenzisa amagilavu angakuvikela ngokumelene nezandla ezibomvu futhi usetshenziswe iphepha elenziwe nge-countermeps noma amapulangwe wokusika. Ama-Beet nawo ayamnandi kumsoco we-borscht. Qaphela ukuthi izinyosi zingahle ziphenduke okwesikhashana izitshalo ezibomvu noma umchamo.
18 - I-Green Tea
Uma uzama ukunciphisa ukudla kwakho ikhofi, itiye eluhlaza yindawo engcono. I-caffeine (cishe ngo-15 kuya ku-40 mg indebe ngayinye) kodwa iqukethe ne-epigallocatechin-3-gallate (EGCG).
I-anti-antioxidant enamandla, i-EGCG ingase ivikele isibindi ngokumelene nomonakalo ovela emithonjeni, ivimbele uketshezi lwe-LDL cholesterol, futhi ingasiza ekuvimbeleni isifo senhliziyo namanye khansa.
19 - Fennel
I-Fennel, imifino yemifino ene-licorice flavour, iphinde ikholori futhi ingumthombo omuhle we-folate, i-potassium, nama-antioxidants anethole, i-phytochemical etholakala ukunciphisa ukuvuvukala. Kubuye futhi kube nomoya omuhle, ongasiza ekususweni kwezinto ezinobuthi ezivela emzimbeni Ingxenye yenkomishi ye-fennel eluhlaza inezinhlamvu ezingu-14 kuphela.
Izindlela Ezempilo Zokuzijabulela
I-Fennel isibani singakhanjiswa kancane futhi yengezwe kuma-saladi noma ingaba ne-juiced, kanye nama-apula, isilimo esidliwayo esinamagatsha anamanzi, izaqathe, namapheya.
Sekuyisikhathi eside imbewu ye-Fennel isetshenziselwa ukwelashwa, ukuguqulwa, ukuqotshwa nokuphefumula okubi. Zama itiye le-fennel, noma ufune ezinye izinhlobo ze-fennel ukuphefumula okusha noma ukunciphisa ukugaya.
20 - Ama-Flaxseeds
Ama-flaxse aqukethe i-alpha-linolenic acid, i-fat-healthy omega-3 fatty acid ephilile inhliziyo ebonakalayo ukuthuthukisa indlela umzimba osebenzisa ngayo i-insulin, i-hormone esula ushukela egazini. Zine-fibre enomswakama futhi engasetshenziswanga, okusiza umzimba ukuba unqunywe ngokugqugquzela ubuthi njalo futhi usize umzimba ukuba uqede ubuthi obuningi, i-cholesterol, kanye nodoti. Ama-flaxseeds nawo angumthombo omuhle kakhulu we-manganese.
Izindlela Ezempilo Zokuzijabulela
Ungathenga ama-flaxseeds emhlabathini ezindaweni eziningi zokudla nezitolo zokudla ezempilo, kodwa ukuze uthole ukukhanya okuphezulu, ungawagaya ngokwakho ku-grinder yekhofi. Kungcono ukugaya imbewu njengoba udinga, njengoba ukugaya kugweba impilo yabo yeshalofu.
Uwafake emasinini, amasaladi, yogurt kanye nezinye izitsha noma wengeze wonke ama-blender lapho wenza ama-smoothies. Ama-flaxseeds angasetshenziswa nakwezimpahla ezibhaka. Imbewu yakha i-gel lapho ihlangene namanzi, ngakho-ke ingasetshenziselwa ukugcoba isobho noma ingasetshenziswa njenge-iqanda esikhundleni sezimpahla ezithile.
Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela olayisensi. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.