Imifino eluhlaza emifino enombala yiyo yonke intukuthelo emphakathini wethu omusha owazi kahle impilo, kodwa ulwazi akuwona amandla ngaso sonke isikhathi njengoba abambalwa bethu behlangabezana nezincomo ezingaphansi kwe-USDA zezinkomishi ezingu-3 zemifino eluhlaza okwedlulele ngesonto. Kodwa nokho, lezi zikhumba zanikeza i-bonanza yamavithamini, amaminerali, nama- phytonutrients . Ingabe uhlangabezana noma udlula izincomo?
Umshuwalense onomsoco wangitshela ukuthi kwakungavamile ukuba okhokho bethu basendulo badle amakhilogremu ayisithupha emifino eluhlaza nsuku zonke njengamaqabunga.
Wayecabanga ukuthi bahamba besuka endaweni eyodwa baye komunye, bekhetha futhi bedle amahlamvu lapho behamba. Ungacabanga ukuthi udla isikhwama sokudla esigcwele imifino nsuku zonke? Ngenqwaba yemifino eluhlaza okwesibhakabhaka ekunciphiseni ukudla kanye nokuntula ushukela, imifino eluhlaza isithombo esihle kubantu abadla ukudla okuncane. Uma usebenzisa, qiniseka ukuthi udala ezihlukahlukene nxazonke. Cabanga ngalezi zindlela ezintathu zokwengeza imifino emifino ekudleni kwakho:
- Ama-Smoothies: Engeza ama-Veggies afriziwe ama-green afakwe njenge-Kale, isipinashi noma i-Beet Greens
- Ama-sandwich noma ama-wraps: Ukusebenzisa imifino eluhlaza okwesibhakabhaka endaweni yesinkwa nge-sandwich noma i-wraps indlela ongayenza uma ufuna ukuhlaselwa ngama-carbs.
- Ama-Egg Scrambles: Yengeza imifino yakho eyimifino ethandekayo ehlaza okwesibhakabhaka kuma-omelets noma ama-egg scrambles. Iqanda lingasebenzisa ukuthungwa futhi ukunambitheka ngeke kuhanjiswe kakhulu kunikezwa ukunambitheka okunamandla kwamaprotheni kusuka eqanda.
Okunye Ukungqubuzana Phakathi Kokudla Kwethu Nalabo Abadala Bakhokho Bamandulo
Izinzuzo zezeMpilo
Imifino eluhlaza emifino eluhlaza yilekhalori yekhalori, mhlawumbe umthombo owodwa kakhulu wokudla okunoma yikuphi iqembu lokudla. Ziwumthombo ocebile wamaminerali (kufaka phakathi i-iron, i-calcium, i-potassium, ne-magnesium) namavithamini, kufaka phakathi amavithamini K, C, E, namavithamini amaningi eB. Banikeza nezinhlobo ezihlukahlukene ze-phytonutrients kubandakanya i-beta-carotene, i- lutein , ne-zeaxanthin, evikela amangqamuzana ethu emonakalweni nasamehlo ethu ngezinkinga ezihlobene neminyaka, phakathi kweminye imiphumela eminingi.
Amaqabunga aluhlaza afaka amanani ama-omega-3.
I-Vitamin K
Mhlawumbe inkanyezi yalezi zondlo i- Vitamin K. Ingqikithi yemifino eminingi ephekwe inikeza okungenani izikhathi eziyisishiyagalolunye ubuncane bokunconywa kwe-Vitamin K ngosuku. Kulungile, indebe eyodwa kuphela. Ngisho nezinkomishi ezimbalwa zemifino eluhlaza emasaladi abomvu unikeza okungenani yonke eyedwa. Ucwaningo lwamuva luhlinzekele ubufakazi bokuthi le vithamini ingase ibaluleke nakakhulu kunalokho esake sicabanga (ubuncane bamanje kungenzeka ukuthi ngeke buhle), futhi abantu abaningi abakutholi ngokwanele.
- Ilawula ukugoqa kwegazi
- Siza ukuvikela amathambo ekusukeni kwe-osteoporosis
- Kwangathi kungasiza ekuvimbeleni futhi mhlawumbe ngisho nokunciphisa ukushisa kwe-atherosclerosis ngokunciphisa i-calcium ezinqoleni zomzimba
- Kungaba ngumlawuli oyisihluthulelo sokuvuvukala futhi kungasisiza ukuba sivikele ezifweni ezivuvukalayo kubandakanya i-arthritis.
- Kwangathi kungasiza ukuvimbela isifo sikashukela
I-Vitamin K iyinvithamini enamafutha amaningi , ngakho-ke qiniseka ukufaka ukugqoka esaladini lakho, noma ukupheka amafutha akho ngemifino.
Cishe i-Carb-Free
Imifino ine-carbohydrate encane kakhulu kubo, kanti i-carbs ekhona igcwele izigaba ze-fibre, ezenza ziphuze kakhulu ukugaya. Yingakho, ngokuvamile, imifino inegalelo elincane kakhulu kwegazi. Kwezinye izinhlelo, imifino ibuye iphathwe njenge-freebie "carb-wise" (okusho ukuthi i-carbohydrate akudingeki ukuba yabalwe nhlobo).