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Ngobushushu basehlotyeni obutshabalalisa imizimba yethu, kuyafuneka ukuba sitye ukutya okupakishwe ngezixa ezikhulu zemicronutrients kunye neemacronutrients.
Ehlotyeni, sikholisa ukubila kakhulu kusenza sizive singenamanzi kwaye sinamaqondo amandla asezantsi asenza sizive sidangele. Yiyo loo nto kubalulekile ukuba siyikhathalele imizimba yethu ngokutya ukutya okufanelekileyo.
Apha, sidwelise ukutya oza kutya ehlotyeni.
2. Ukuphatha
Ihlobo aligqitywanga ngaphandle kweemango, kwaye kutheni kungenjalo, sesinye seziqhamo ezinencasa nezisempilweni ezinokugcina iingxaki zempilo ezininzi zikhona. Iimango ziqulathe intabalala yezakha mzimba ezifana no vitamin C, vitamin A, iron, calcium, vitamin B6 kunye ne magnesium [Mbini] .
Ingcebiso Ungayonwabela imango ngokwakho, njengesaladi yeziqhamo okanye ijusi.
3. Iitumato
Ngelixa iitumato zigcwele i-antioxidants kunye nezakha mzimba, zine-phytochemical ebizwa ngokuba yi-lycopene ekhusela ulusu kumonakalo obangelwe yimitha yelanga [3] .
Ingcebiso : Yongeza izilayi zetumato kwisaladi yakho okanye yongeze kwisandwich.
4. Ikhukhamba
Cucumber iphezulu kwizakhamzimba, ii-antioxidants kwaye inamanzi alungileyo kunye nefiber enyibilikayo Umthamo wamanzi aphezulu kwi cucumber wenza ukuba ube kukutya okulungele ukutyiwa ngeenyanga ezishushu zasehlotyeni [4] .
Ingcebiso : Yenza isaladi yekhukhamba, isalsa okanye ube nayo njengejusi.
5. Ikhonkco
I-Curd ikhuthaza ukwetyisa okunempilo, iphucula ukhuseleko kwaye inike ulusu olusempilweni kunye nokuqaqamba. I-Curd, xa ityelwe, inefuthe lokupholisa emzimbeni, yiyo loo nto ityiwa kakhulu ehlotyeni.
Ingcebiso Yongeza i-curd kwi-smoothie yakho okanye unayo njenge dessert.
6. Imifuno eluhlaza eluhlaza
Imifuno enamagqabi aluhlaza efana nespinatshi, i-kale kunye nelettuce yindawo yamandla yezondlo kunye nokuqulatha okuphezulu kwamanzi kunye nokusetyenziswa kwayo kuya kuwugcina umzimba wakho upholile kwaye uhlanjululwe ngeenyanga zehlobo.
Ingcebiso Yongeza imifuno eluhlaza eluhlaza kwisaladi yakho. Kunqande ukupheka kakhulu le mifuno njengoko umxholo wamanzi unokulahleka.
7. Iseleri
Iseleri ikwanomxholo wamanzi aphezulu kwaye iqulethe isixa esikhulu sezinongo ezifana nevithamin A, ivithamin K kunye nefolthi eza kukugcina uhamba kwiinyanga ezishushu zasehlotyeni.
Ingcebiso : Chopry iseleri kwaye uyongeze kwisaladi yakho.
8. IMuskmelon
IMuskmelon kufuneka ibeyinxalenye yokutya kwakho ehlotyeni kuba inamanzi amaninzi kwaye ineevithamini kunye neeminerals. Ukusetyenziswa kwemuskmelon kuya kukugcina usempilweni kwaye uhlanjululwe ehlotyeni.
Ingcebiso Unokuyonwabela ngokwakho i-muskmelon okanye unayo njengesaladi yeziqhamo.
9. Amaqunube
Amaqunube afana namaqunube, amaqunube, amaqunube amnyama kunye neeblueberries zilayishwe zizifo zokulwa nezifo eziza kunceda ukomeleza amajoni akho omzimba kunye nokukugcina usempilweni ngexesha lasehlotyeni.
Ingcebiso : Jabulela amajikijolo uwedwa okanye ungenza iberry smoothie.
10. Iziqhamo zeCitrus
Iziqhamo zeCitrus ezinjengekalika, ilamuni, iiorenji, iidiliya kunye neepomelos zityebile ku-vitamin C kunye nezinye izakha-mzimba eziyimfuneko eziza komeleza amajoni akho omzimba kwaye zigcine umzimba wakho unamanzi ngaxeshanye [5] .
Ingcebiso Ungonwabela iorenji, iidiliya kunye neepomelo zodwa. Unokwenza ikalika okanye ijusi yelamuni ngomatshini wamagqabi e-mint.
Ii-FAQ eziqhelekileyo
1. Yintoni ongafanele uyitya kwimozulu eshushu?
Kunqande ukutya ukutya okuthosiweyo, ikofu, iti, ii-cocktails kunye nezinja ezishushu njengoko zisonyusa ubushushu emzimbeni, nto leyo enokubangela ukungaginyi okanye ukucaphukisa isisu sakho.
2. Yintoni endiyityayo xa ndisebenza kushushu kakhulu?
Yiba necantaloupe, ivatala, amajikijolo, iitumato kunye nemifuno enamagqabi aluhlaza njengoko zinamandla ezondlo kwaye ziya kuwugcina umzimba wakho unamanzi.
3. Ngaba ibhanana ilungile ehlotyeni?
Cinga ngokutya iibhanana ehlotyeni kuba kuthintela iasidi kwaye kugcina umzimba unamanzi.
4. Usela ntoni kushushu kakhulu?
Ezona ziselo zinokubakho kubushushu obugqithisileyo ngamanzi, iijusi yeziqhamo zendalo, amanzi ecoconut kunye nemifuno egudileyo.
