IJaji Elihle Nama-Smoothie Izithako Zokugwema Izikhukhula Nezifo

Iyini Uhlelo Lokuzivikela Emzimbeni

Amasosha omzimba wethu uyindlela yokuqala yokuvikela ngokugula.

Ku-athikili eyanyatheliswa yi- Prevention Magazine , zonke izinto zihlasela ukuzivikela komzimba nsuku zonke, futhi abanye bangakukhathaza njengengqondo yokungazithembi, hhayi ukuxhumana eduze nabanye, ngisho nokuthukuthela!

Lokho esikudlayo kungakwandisa isimiso sethu somzimba omzimba. Kunezinamba zamavithamini, amaminerali kanye nama- phytonutrients eziwusizo kakhulu ekuzaliseni futhi nokusekela isimiso somzimba omzimba esinamandla.

Yini Okufanele Uyihlole

Nazi izakhi manje ezibhekwa njengeziphumelela kakhulu ekulwa nokugula nezifo: amavithamini A, C, E noK, i-carotenoids, i-lycopene, ithusi, insimbi nesenenium. Okunye okubaluleke kakhulu kukhona ama-fiber, ama-oli nama-acids aqukethe izithelo eziningi nama-veggies.

Ngaphezu kwalokho, amasosha omzimba wethu asekelwa imibala! Kulungile. Izithelo nemifino enemibala ekhanye kakhulu njengemifino yemifino kanye ne-pepper zicebile kakhulu ezimayini zokulwa nezifo.

Okokugcina, ngenkathi ungathatha isengezo, ucwaningi olwandayo manje lufaka ukungabaza ekusebenzeni kanye nokuphepha kwezinhlobo zamaphilisi ezakhiwa izakhi. Izindleko azitholakali ngokuphelele umzimba, futhi zingase zibe nezinzuzo ezingaphansi kakhulu kunalokho esikucabangayo.

Okokuqala Ake sibheke izithelo ezinhlanu ezinhle kakhulu

1. Izithelo ezinhle kunazo zonke zingenakuzaza. Baphakamisa i-punch enamandla ka-vitamin C, kodwa futhi bacebile kwamanye amavithamini abalulekile, amaminerali kanye nezinhlanganisela ezihlanganisa ukuthuthukisa isimiso somzimba sokuzivikela. Kubalulekile ukuqaphela ukuthi i-jury isacacile ukuthi ngabe i-vitamin C ingakwazi yini ukulwa nomkhuhlane ovamile, noma ukunciphisa ubude bayo. Kodwa i-antioxidant enamandla, noma kunjalo. Izithelo ze-Citrus, ama-oranges nama-grapefruit, ama-lemons, ama-lime kanye nabanye abaningi baningi ngamavithamini A no-E, ama-fibre nama-flavonoids okubaluleke kakhulu ohlelweni lwe-immune oluhle.

1. Okwesibili, cabanga amajikijolo! Ama-raspberries abomvu nabamnyama, ama-blueberries kanye nama-strawberries awagcini nje nge-vitamin C, kodwa futhi i-vitamin E. Vitamin E iyinhlangano enamandla yokuvikela umzimba ngokubamba ukucindezeleka kwamahhala nokucindezeleka kwama-oxydative. Amajikijolo afaka phakathi kwazo zonke izinhlobo zokudla noma izithelo, imifino noma iziphuzo njengamanye amazinga aphakeme kakhulu e-antioxidant. Amajikijolo nawo ahlanzekile kuma-phytonutrients alwa nezifo futhi angavikela ngisho nokunye izinhlobo zomdlavuza!

1. Okwesithathu, yidla i-kiwi! Akuyona nje isimanga nje esigcwele u-vitamin C, kodwa futhi sinamavithamini E no-K. I-vitamin C e-kiwi izithelo zicebile kune-orange! I-Vitamin K ivikela umzimba ezifweni ezithile futhi ingase ikwazi ngisho nokulwa nokuthuthukiswa kwamanye amagciwane, futhi igweme ukuphefumula kwegazi. Izithelo ze-Kiwi nazo zinikeza inani elithakazelisayo le-fibre, kanye ne-potassium, ithusi, ama-manganese kanye ne-folate.
2. Utamatisi ngempela uyisithelo! I-tomato yi-superfood ecebile ezinhlobonhlobo zamakhemikhali asebenza njengama-antioxidants anamandla nezivikelo ze-immune. Ngomuthi omangalisayo wamavithamini A, C, E noK, utamatisi nawo ungumthombo ocebile wamaminerali njenge potassium, manganese, ithusi, i-phosphorus, i-magnesium nensimbi. Kodwa okuhlaba umxhwele kakhulu yi-lycopene eningi kakhulu, isakhi esinika utamatisi umbala obomvu ocebile. I-Lycopene iboniswe ukukhulisa isimiso somzimba sokuzivikela.
3. Yidla amagilebhisi amaningi! Ngaphandle kokupakisha i-punch enamandla yamavithamini A, B-complex, C, E no-K, amagilebhisi anesibindi fiber namaminerali potassium, ithusi, iron, manganese, magnesium ne-phosphorus. Ngesithakazelo esithile yi-resveratrol. Ucwaningo lubonisa ukuthi le nhlanganisela ivikela inhliziyo enesifo senhliziyo, ine-anti-cancer kanye nezakhiwo eziphikisayo, ingakhuphula isikhathi eside, futhi isebenza njengamandla okuvikela amasosha omzimba wethu.

Manje Ake sibheke Imifino emihlanu emihle kakhulu

1. Izikhumba ezincane ezifana neklabishi, i-kale, i-turnip, imifino yesinaphi, i-broccoli, amahlumela aseBrussels, i-bok choy ne-caulifulawa yi-'foodfood 'ehlinzeka ngezinhlobonhlobo eziningi zamavithamini, amaminerali kanye nama-phytonutrients ezikhuthaza ukuzivikela. Zibuye ziwumthombo ocebile we-fiber. Leli qembu lezinambuzane liye laboniswa ukuthi libenze njengezidakamizwa kanye nama-anti-carcinogens, ukunciphisa ukulimala kwe-DNA, futhi kuhlinzeke ukuvikelwa kusuka kumagciwane kanye nokutheleleka kwebhaktheriya. I-Carotenoids ivikela umzimba ezifweni ngokusebenza njenge-antioxidants enamandla.
2. Amazambane ama-sweet isinye isidlo esiphuthumayo esiqinisa umkhuhlane. Iqukethe inani eliphakeme kakhulu levithamini A, kanye nama-vitamin C kanye ne-B-complex complexes okufaka inani eliphakeme le-B-6. Ziwumthombo ocebile we-fiber-enhancing fiber ne-beta-carotene. Amazambane amazambane abuye avikele umzimba kusuka kusifo sikashukela nezinye izifo ezifana ne-IBS kanye ne-colitis, futhi ivimbele ukwakha okulimazayo kwezinsimbi ezisindayo ohlelweni lwethu.

1. Amakhowe yi-veggie ebaluleke kakhulu ekucabangeni lapho ufuna ukudla okugqugquzela ukuzivikela. Okokuqala, zicebile amavithamini C, D, B-6 no-B-12, nezinye izakhi eziyinkimbinkimbi ze-B ezizuzisa ikakhulukazi amasosha omzimba. Lezi zitshalo ezikhululekile futhi eziphansi zekhalori nazo ziqukethe ama-mineral-boosting amaminerali selenium, i-calcium, i-iron ne-potassium. Zibuye zine-polysaccharides yezinsimbi ezide, eziye zaboniswa ukuze zithuthukise kakhulu futhi zisekele isimiso somzimba sokuzivikela. Okuphawula okukhethekile kuyi-mushroom shitake eye yaboniswa ukuvikela amasosha omzimba, ukulwa nokunciphisa ukushisa nomkhuhlane, futhi ngisho nokusiza ekulwa nokuthuthukiswa kwesisu somdlavuza!
2. Yidla isipinashi sakho ibinzana esilizwile kusukela ebuntwaneni futhi isayensi isiqinisekisile ukuthi umama wayazi ukuthi ukhuluma ngani! Isipinashi sinikeza ingcebo yamavithamini, amaminerali, ama-complex complex B kanye nezinye izakhi ezithinteka ngokudla okuncane! Amavithamini A, C, E noK plus amaminerali ensimbi, i-potassium, i-calcium, i-magnesium, i-manganese, i-phosphorus ne-zinc, konke kuhlanganisa ukukhulisa umkhuhlane ngaphandle kokunye ukudla.
3. Izaqathe enye imifino esasivame ukukhuthazwa ukuba sidle futhi ngesizathu esihle! Okumane nje, izaqathe enye enye yokudla okuphezulu. Le imifino enomsoco ecebile i-antioxidant ikhulu kakhulu ekuvuthweni kwamagithamini namaminerali okuvikela umzimba. Lekhalori ephansi kakhulu, amafutha aphansi kanye ne-sodium veggie ephansi iphezulu e-fiber, ebaluleke kakhulu esimisweni somzimba sokuzivikela esiqinile.

Ngakho-ke unakho - izithelo eziphezulu zokuzivikela omzimba kanye nemifino esekelwe ucwaningo lwamuva lwamasizi ethu nama-smoothies ikakhulukazi phakathi nenkathi ebanda kanye neyomkhuhlane!