6 ukudla kwasekwindla okunezakhi ezithakazelisayo zokudla okunomsoco

ithanga kanye ne-apula

Ukubheja nge- imikhiqizo yesizini kuhlale kuyisu elihle. Lokhu akwehlisi nje kuphela intengo kabhasikidi wokuthenga ngaphansi kwezimo ezijwayelekile, kodwa futhi kusisiza ukuthi sithole imisoco esiyidingayo ukubhekana nayo isizini ngayinye. Uyafuna ukwazi ukuthi yikuphi ukudla okusekwindla ongabhejela kukho?

Phakathi nekwindla, izinsuku kancane kancane ziba nomswakama futhi zibande, okusiphoqa ukuba senze izinguquko ekudleni kwethu. Sizibophezele ekudleni okunamandla okunomthelela unakekele izivikelo zethu. Ukudla okukhiqiza kabusha, izikhathi eziningi, imibala yasekwindla.

Okubomvu, okuwolintshi, okunsundu... Zinemibala egqame kakhulu engadini ngalesi sikhathi sonyaka. Futhi ayimibala eyinhloko yokukhetha kwethu ukudla, izinzuzo zayo esabelana nawe ngazo.

Ubhontshisi obuhlaza no-ham ku-puree wamathanga

Ithanga

Ukugaya nokukhanya, kungadliwa kusautéed, stewed, yosiwe kuhhavini futhi kumakhilimu njengale eboniswe esithombeni. Umbala wayo osawolintshi uveza ukuthi le mifino injalo ucebile nge-beta-carotene, kodwa lokhu akuyona into kuphela enezinzuzo zezempilo yethu lesi sitshalo esisinikeza sona.

Le mifino inovithamini omkhulu. Ngaphezu kokuba umthombo oyisisekelo kavithamini A, ucebile kwezinye ezimbili amavithamini e-antioxidant ezifana no-C no-E. Iphinde ibe ne-lycopene futhi isinikeze uvithamini B namaminerali, okugqama phakathi kwawo i-potassium, i-phosphorus, i-magnesium, insimbi ne-zinc.

Ubhatata

Okunye ukudla okusawolintshi okucebile kakhulu nge-beta-carotene ubhatata. Icebile ngama-carbohydrate amaprotheni nama-amino acid abalulekile, njenge-methionine. Ngaphezu kwalokho, le tuber inamavithamini amaningi kunezilimo eziyizigaxa eziningi. Iqukethe i-vitamin A iyagqama, kodwa futhi inovithamini C, B6, B5, B1 no-B2.

iqukethe cishe i kabili i-fiber yokudla kunamazambane futhi, naphezu kokunambitheka kwawo okumnandi, ingenye yemifino embalwa enenkomba ye-glycemic ephakathi. Kungathoswa, kugazingiwe, kufakwe isitshulu noma kudliwe ngendlela yama-purees noma amakhekhe amnandi.

Amakhowe

Zingashiswa noma zosiwe futhi zenze isidlo esiphundu. Izinzuzo zokudla okunomsoco ziyahlukahluka kuye ngokuthi hlobo luni lwamakhowe, kodwa ngokuvamile a umthombo omuhle wama-antioxidants, amavithamini eqembu B, i-potassium, i-phosphorus nethusi, ngakho-ke banezakhiwo ezikhumbuzayo.

Ama-Níscalos, ama-chanterelles, amakhowe akwa-San Jorge, ama-senderuela kanye nama-boletus amanye ala makhowe asekwindla. Khumbula lokho Kungcono ukuwadla amasha kakhulu. futhi njalo kusukela emithonjeni eyaziwayo njengoba akubona bonke abantu abahambela amakhowe okufanele bawazi kahle.

Coles

Amahlumela aseBrussels, iklabishi, ukholifulawa, i-broccoli, i-romanesco… amahlumela angokunye kokudla okuthakazelisa kakhulu kwekwindla. Banikeza amaminerali (i-selenium, insimbi, i-calcium, i-magnesium ne-potassium), i-folic acid namanye amavithamini B, kanye nezilinganiso ezibalulekile ze-fiber.

Bakhuthaza ukusabela komzimba futhi bavikele ezifweni. Futhi zinhle kakhulu ziluhlaza, zivutshiwe, zishisiwe noma zishisiwe njengalokhu iresiphi ye-cauliflower ne-chard esisanda kunikeza. Ziningi izindlela zokuzihlanganisa kumenyu yakho, akunakwenzeka ukuba ube nesithukuthezi.

Bayas

Amajikijolo, ikakhulukazi ama-blueberries, khuthaza ukusakazwa, ukulwa ne-varicose veins futhi ziwusizo ikakhulukazi ezimweni ze-cystitis. Zidliwa ziluhlaza kumasaladi noma nge-yogurt, kodwa futhi ziphekwe kancane kumajamu, okokugcina kanye namasoso.

Icitrus

Icebile ku-vitamin C izithelo ezisawolintshi ziba abangane abakhulu bokulwa nezifo futhi ngaleyo ndlela zivikele imikhuhlane, imikhuhlane kanye nokuqubuka kwe-bronchitis okuvame kakhulu ngalesi sikhathi. Baphinde banikeze ama-flavonoids, ama-carotenoids, ama-terpenes nezinye izinhlanganisela ze-antioxidant eziqinisa umphumela kavithamini C.

Iwolintshi iphakathi kwezithelo ezisawolintshi ezisetshenziswa kakhulu. Iwolintshi lisinika uvithamini C kanye no-25% we-folic acid esiyidinga nsuku zonke. Kunconywa, yebo, ukuyidla iphelele sebenzisa futhi i-pectin, i-fiber ezuzisayo ye-microbiota yamathumbu. Okuthile, esingakusebenzisi ngokunenzuzo lapho sikwenza ijusi.

Ingabe ujwayele ukufaka lokhu kudla kwasekwindla etafuleni lakho? Uthanda ukuwadla noma ukuwapheka kanjani?


Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.