Ukutya okusempilweni kubandakanya iziqhamo, imifuno, iiproteni ezingatyebanga, ukutya okuziinkozo, kunye neenati kunye nembewu. Ngaphandle kokhetho olusempilweni, kucacile ukuba ezinye izigqibo zibhetele kunezinye zokuphucula impilo kunye nentlalontle. Ezi 10 zokutya zinokunyusa ukutya kwakho kwaye zikhuthaze impilo esempilweni, kwaye zilongezo olumnandi kwizidlo zakho eziqhelekileyo!
1. Iavokhado
Esi siqhamo sipakishwe sisondlo siphezulu uluhlu njengokutya okusempilweni kokutya. Ii-avocado zityebile kumafutha asempilweni anceda ukuthoba i-cholesterol kunye nokuzinzisa iswekile yegazi. Ukongeza, i iponyoponyo iqulethe ii-antioxidants, ifayibha kunye neprotein, zonke ezinokunceda impilo iyonke. Ii-avocado ziyonwatyelwa kwi-toast, kwi-guacamole, okanye kwi-sliced inIitshizi ezidibeneyookanye ii-omelets. Inokufumaneka kwii-smoothies eluhlaza,isuphu ebandayokwayeezininzi izibheno.
Ngaba abantu banokubona ukuba ujonga i-twitter yabo
2. Isipinatshi
Luhlaza, lunamagqabi ispinatshi ngowona mthombo mkhulu we-omega-3s esekwe kwizityalo, i-folate kunye ne-lutein. Goodnet ibeka isipinatshi phezulu kuluhlu lwabo njengoko ezi zondlo zinceda ukunciphisa umngcipheko wesifo sentliziyo, ukubetha, kunye ne-osteoporosis. I-Lutein ikwakhuthaza impilo yamehlo njengoko ilwa nokudodobala okunxulumene nobudala be-macular. Isipinatshi siqhele ukusetyenziswa kwiUhlobo lweFlorentineukupheka, njengepasta kunye neesosi zenyama. Iyaziwa kakhulu kwiidiphu ngeshizi, iisaladi kwaye njengeisitya esecaleni esisempilweni.
3. Isalmon
Imagazini yokomelela Uluhlu lwesalmon ayikokutya okusempilweni kuphela kodwa okunokunceda ukuthintela ukwenzakala. I-Salmon ngumthombo otyebileyo wamafutha asempilweni aziwa ngokuba yi-omega-3 fatty acids ezinokunceda ukugcina intliziyo isempilweni kunye nokunceda kuthintelo lomhlaza. Islamoni ikwangumthombo omkhulu weprotheni kunye neevithamini kunye neeminerals. Isalmon inokuphekwa ngeendlela ezininzi ezifanakubhakwa, saute,yosiwe, eyosiweyo okanyeipani ityhidiwe. Yifakele kwaye uyixube kwisaladi okanye wenze ifayile ye-idiphu emnandiisetyenziswa nemifuno.
4. Iitumato
IMercola Uluhlu lweetamati njengenani lesithoba kuluhlu lokutya okulunge kakhulu. Utamatisi ngowona mthombo ubalaseleyo wee-antioxidants, iivithamini kunye neeminerali. Ezi zondlo zinceda ukukhusela umhlaza kunye nokukhuthaza impilo yentliziyo.
Yitya okanye usele iitumato
Utamatisi lukhetho oluselwayo olusempilwenixa yenziwe ijusi, inokusikwa kwisandwich, iphoswe kwiisaladi,bukhrim isuphuokanye yenziweipasta yomngcunube.
5. Iibhatata ezimnandi
Ukuhamba phambili kwesondlo Uluhlu lweetapile phakathi kwezona ndawo zingamashumi amahlanu zokutya ezishushu emhlabeni. Isondlo, iitapile zipakishwe ifayibha, icarotenoids, ivithamin C, kunye ne potassium. Izifundo cebisa iitapile ezinesibindi sokukhusela isibindi, isibulala-zintsholongwane, isibulala-zintsholongwane kunye nesifo seswekile. Iibhatata ezimhlophe zeziimifuno eguquguqukayokwaye ziyabhakwa kamnandi, zicoliwe, kwaye zisikiwe kwayeiphekwe njengamaFries.
6. Ikholifulawa
Musa ukukhohliswa ngumbala omhlophe; icauliflower inikeza ukutya okuninzi okuyibeka phakathi kokutya okunempilo kwihlabathi. Icauliflower iphezulu ku-vitamin C kwaye iqulethe ezinye izakha mzimba ezenza ukuba kube luncedo ekukhuleni kwengqondo, uthintelo lomhlaza, kunye nokuchithwa komzimba. Icauliflower yenza isitya esecaleni esimangalisayoxa yosiwekunye nohlobo lwespicier olunokwenziwaisosi yenyathi. Kukwanjaloi-mashed eyaziwayonjengenye indlela esempilweni yeetapile.
yimalini ingxowa yegadi
7. I-oyile yeOlive
I-oyile ye-olivu ixoxwa njengamafutha asempilweni umntu anokuwasebenzisa. Oku omega-3 ioli etyebileyo inokunceda ukunciphisa i-cholesterol, inokunceda ukuzinzisa iswekile yegazi, inokuphucula ukutyeba, kwaye ikwaqulathe iivithamini kunyeizimbiwa.I-oyile ye-olivuinokufakwa endaweni yeoyile esempilweni xa upheka inyama kunye nentlanzi okanye uxutywe nemifuno kunye nesinongo kunye nesosiweyo. Inokwenza kwakhona isaladi yokunxiba elula okanye nkxuza isonka.
Ilizwi lovelwano ngokuswelekelwa ngumntwana
8. Iikherothi
Iminqathe i-jam-egcwele i-carotenoids eziye zaboniswa zinceda ukunciphisa uluhlu olubanzi lomhlaza. Zikwanceda ukunciphisa iimeko ezivuthayo ezifana nesifuba kunye nesifo samathambo.Iminqatheunakoibe ijusiukubonelela ngesiselo sempilo esigcwele amandla. Zisikwe kamnandi njengesiqwengana;yosiwe, isulungekile okanye yosiwe; okanye kunyango olunjeikeyiki yomnqathe.
9. Iiblueberries
Iiblueberries yenza uluhlu oluninzi lokutya okutyayo. La maqunube amancinci abonelela ngethamo elinamandla le-antioxidants ukunceda ukuthintela kunye nokulwa nomhlaza kunye neswekile. Ukongeza, iiblueberries zinceda ukukhuthaza impilo yokuqonda ngokulwa notshintsho lweenkumbulo ezinxulumene nobudala. Ungatya ii-blueberries ezintsha njenge-snack,exutywe kwiimuffinsokanye ipancakes, okanye ufefe iyogathi yakho okanye isiriyeli.
10. Iiamangile
Iiamangileyenye yamantongomane asempilweni umntu anokuwongeza kwisidlo sabo. Banikezela ngomthombo osempilweni we-omega-3s, uluhlu olubanzi lwezondlo, ifayibha kunye neprotheni. A uphononongo lonyango iiamangile ezichaziweyo sisidlo esifanelekileyo esinempilo. Ii-almonds zinokonwabela ngokucacileyookanye eyosiweyonjenge-snack esempilweniokanye blanchedkwaye baphosa iisaladi.
