Ukudla okunomsoco kunemifino yokudla njengemfashini kanye nokuhlobisa amakhaya kunemikhuba yabo - unyaka owodwa kudla i-quinoa ne-munching nge-kale. Khona-ke ukudla okungekho gluten kanye nezinhlamvu ze-chia kuba yinto enkulu elandelayo. Ukulandela lezi zindlela kungaba ukudideka okuncane, kubiza kakhulu, futhi, ngokombono wami, akudingekile.
Manje, ungangitholi ngephutha, ngithanda i-quinoa futhi ngiyajabula ukuzama yonke iresiphi yama-kale efika ebhokisini lami lokungenayo le-imeyli, kodwa uma lifika ngqo kulo, ngingumfana wezinkwa zokudla ezilula ezithandwayo hambalazi ukuthi "kuyini indlela yokunethezeka kokudla okunomsoco."
Ngokudabukisayo, ama-superfoods akudingeki abe izimpande ezingavamile noma amajikijolo abiza imali encane emasitolo wezokudla we-trendiest. Kunokuningi okunezinhlanzi ezingapheli okulindelwe kuwe emashalofini kwanoma yisiphi isitolo.
Lokhu kudla akuyona into eyinqaba noma engaziwa, kodwa ngokuvamile ihamba ngaphansi kokunakwa.
1 - ama-apula
Ama-apula aqukethe amavithamini namaminerali amaningana, ngamanani aphezulu amavithamini C, B-6, ne-potassium, futhi aphezulu e-fiber. Izikhumba ezibomvu ezimibalabala zicebile ku-phytochemical okuthiwa i-quercetin enezakhiwo eziphikisayo. Ukudla ama-apula kuye kwahlotshaniswa nezinzuzo eziningana zempilo, kubandakanya ingozi ephansi yesifo senhliziyo, isifo se-asthma nesifo se-Alzheimer's.
2 - ama-Artichokes
Ama-artichokes aphezulu ku-vitamin C, i-magnesium, i-manganese, i-potassium, ne-niacin. Zibuye ziphezulu e-fibre futhi ziphansi ngamakorikhi. I-Artichokes iqukethe i-polyphenols engase isebenze njenge-antioxidants ukusiza ukuvikela amangqamuzana emzimbeni wakho emonakalweni omkhulu wamahhala. Ukukhishwa kwama-artichokes kungasiza ukuphatha amazinga aphezulu e-cholesterol futhi, kodwa ucwaningo olwedlulele lufanele lwenziwa ukuze ukwazi ngokuqinisekile.
3 - Ubhanana
Nginobhanana obuhle kakhulu yiyona isithako esithandwa kakhulu esetshenziselwa izithelo ze-smoothies, enengqondo ngoba zithandeka, futhi zikulungele kakhulu. Ubhanana buphezulu e-potassium, okusiza ukulinganisa i-sodium emzimbeni wakho. Ngaphezu kwalokho, aqukethe ama-antioxidants nama-compounds afana ne-dopamine, i-neurotransmitter.
4 - Iklabishi
Le mifino eluhlaza eluhlaza iqukethe uvithamini oluningi oludingekayo ukuze kusetshenziswe igazi elivamile, futhi inani elilinganayo le-calcium, i-vitamin C, i-vitamin A, i- vitamin E , ne-vithamini B. Iklabishi iqukethe nezinye izinhlobo ezifana ne-chlorogenic acid ne-caffeic acid engase ibe nempilo yakho. Iklabishi iphinde ikholori kakhulu.
5 - izaqathe
Ukudla izaqathe kuyindlela enhle kakhulu yokuthola i-vitamin A emzimbeni wakho edinga umbono obonakalayo nokuhlukaniswa kwamaseli. Ama-karoti nawo angumthombo omuhle we-fibre nama-calories aphansi. Ngaphezu kwalokho, aqukethe ama-antioxidants anenzuzo okuthiwa i-polyacetylenes, i-beta-carotene, ne-lutein, okungenzeka ibe nezinzuzo zezempilo.
6 - I-Celery
Isilimo esidliwayo esinamagatsha anamanzi siwumthombo omuhle we-calcium, i-magnesium, ne-potassium, ngakho-ke kuhle kumathambo aphilile, imisipha, nezinzwa. Isilimo esidliwayo esinamagatsha anamanzi sinevithamini A no-K, esincane kuma-kilojoule, futhi siphezulu kwi-fibre. Kuphelele ukudla kokuncipha noma ukudla okunempilo. I-Celery iqukethe ne-flavonol ebizwa ngokuthi i-luteolin ne-apigenin, enezindawo zokulwa nokuvuvukala.
7 - anyanisi
Ukudla imifino enambitheka njengendwangu yangasese kungasiza ukunciphisa ukuvuvukala ngoba kuqukethe ama-flavonoids nama-sulfur-containing containers. Ukusebenzisa u-anyanisi njenge-seasoning kungase kube yindlela enhle yokunciphisa ukudla kwakho kwe-sodium ngokunciphisa inani losawoti oyidingayo. Kodwa qiniseka ukusebenzisa ama-anyanisi amasha noma omisiwe - qaphela u-anyanisi usawoti kanye namaxube ahlukahlukene okuvuna okubandakanya u-anyanisi ngoba angase abe phezulu kwi-sodium.
8 - ama-oranges
Ama-oranges ngokuvamile adliwa njengejusi le-orange - ngokuvamile ngekusasa . Bayaziwa ngokuqukethwe kwabo kwe-vitamin C, kodwa futhi banomthombo omuhle we-potassium, i-folate, ne-fiber. Kungcono ukudla i-orange yonke - kunokuba ujusi - ukuqinisekisa ukuthi usebenzise i-fibre evame ukulahleka ngesikhathi iphenduka ijusi. Kodwa, namanje, ngisho nejusi elivamile le-orange kuyinto isiphuzo esihle sokuphikisana.
9 - ama-Strawberries
I- strawberries enomnandi yamanzi i- vitamin C enamandla ukuthi umzimba wakho udinga umsebenzi ojwayelekile wokuzivikela omzimba kanye nezicubu ezinamandla ezixhunyiwe, futhi u-folate, enye yamavithamini B. Zineziqu ezihlukahlukene eziwusizo ezibizwa ngokuthi i-ellagic acid, i-anthocyanins, i-quercetin, namakhakishi angase abe nemiphumela enamandla yokuvuvukala.
10 - Utamatisi
Utamatisi utholakala ku-vitamin A nevithamini C. Utamatisi uphinde ukhiqize izinhlanganisela ezibizwa nge-lycopene ne-α-tomatine ezibikwa ukuthi zinezinzuzo ezingase zithuthukise impilo. Njenge-strawberries, utamatisi angase abe nezindawo ezinamandla zokulwa nokuvuvukala.
Imithombo:
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I-Coelho RC, i-Hermsdorff HH, i-Bressan J. "Izakhiwo Zokuphikisana Nezivunguvungu Zase-Orange Juice: Okungenzeka Kunenzuzo Ema-Molecular and Metabolic Effects." Plant Foods Hum Nutr. 2013 Mar; 68 (1): 1-10. https://link.springer.com/article/10.1007%2Fs11130-013-0343-3.
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UKanazawa K, Sakakibara H. "Okuqukethwe Okuphezulu kwe-Dopamine, i-Antioxidant Enamandla, e-Banana Cavendish." J Agricultural Food Chem. 2000 Mar; 48 (3): 844-8. http://pubs.acs.org/doi/abs/10.1021/jf9909860.