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Olunye uphononongo olupapashwe kwiphephancwadi i-Publish Health Nutrition luthi ukusetyenziswa kweziqhamo ezintsha okanye iisaladi zemifuno kunokuba neziphumo ezikhuselayo kuthotho lwezifo ezifana nomhlaza kunye nezifo zentliziyo. [Mbini]
Ke ngoko, sinokuthi ngaphandle kokusigcina sipholile ehlotyeni, iisaladi zikwanceda ukukhusela izifo ezininzi kwaye zisigcine sisempilweni.
Kweli nqaku, siza kuthetha ngoluhlu lweesaladi zasehlotyeni ezimnandi nezisempilweni, kunye neeresiphi zabo. Thatha ujongo.
1. Igrama eluhlaza ihluma isaladi
Imbotyi ye-Mung igcwele i-antioxidants, i-magnesium, i-potassium kunye ne-fiber yokutya. Ezi zimbini i-antioxidants kwi-mung egama lingu vitexin kunye ne-isovitexin inokunceda ukuthintela umngcipheko wokuhlaselwa lilanga. Ngokophando, iigramu eziluhlaza ziyanceda ekukhutsheni ubuthi, ukucima unxano, ukukhuthaza ukuchama kwaye ke, ukunciphisa ubunzima behlobo lobushushu.
2. Broccoli, iiamangile ezigcadiweyo kunye nesaladi yepasta
I-Brokholi ngumthombo olungileyo wevithamini C, ifayibha kunye nefolat. Yenye yemifuno enesinqamlezo esempilweni, ekhethwa kakhulu ehlotyeni ukuphucula impilo yokwetyisa. Kwelinye icala, iiamangile ezigcadiweyo zongeza incasa yokutshaya kwisaladi kunye ne-pasta (ingqolowa ye-grains) yongeza kwi-fiber kunye ne-protein count.
Indlela yokulungiselela
Izithako
● Iikomityi ezi-2 ze-broccoli ezicolwa zaziingceba
● Ikomityi enye yepasta emfutshane
● 8-10 iiamangile ezigcadiweyo
● Amatswele amabini akumlinganiselo ophakathi oqoshiwe
● Ikomityi yesine yembewu kajongilanga okanye imbewu yethanga
● Ityuwa nepepile (ngokokungcamla)
● Ikomityi yesine yekrimu emuncu
Indlela
● Pheka ipasta ngokomyalelo okwiphakheji.
● Kwisitya, yongeza i-broccoli, ipasta, itswele, iimbewu, cream kunye nokudibanisa ityuwa kunye nepepile.
● Galela iiamangile.
● Isikhenkcezisi sesaladi malunga neyure enye ngaphambi kokuba usebenze.
3. Imango ekrwada, ikhukhamba kunye nesaladi yamantongomane
Imango ekrwada ilungisa ii-electrolyte emzimbeni, ithintele ukuphelelwa ngamanzi emzimbeni, inciphise ubushushu bomzimba kwaye ke, inciphisa umngcipheko wokuhlaselwa lilanga oxhaphakileyo ngexesha lonyaka. Ikhukhamba ibonelela ngesiphumo sokuthomalalisa isisu ngelixa ii-chickpeas zibonelela ngomthombo olungileyo wefayibha, i-potassium, iivithamini ze-B, i-iron, i-selenium kunye ne-magnesium.
Indlela yokulungiselela
Izithako
● Ikomityi yamantshontsho agcwele ngobusuku
● Utamatisi omnye usikiwe
● Ikhukhamba enye igawuliwe
● Isiqingatha sendebe yemango ekrwada
● Itswele elinye elinqunqiweyo
● Ipelepele eluhlaza (ukhetho)
● Ityuwa ngokwencasa nganye
● Amagqabi e-mint ambalwa kunye neekoriyandire
● Iipuni ezimbini zejusi yelamuni
● Itispuni yeoyile kajongilanga
Indlela
● Hlamba amantshontsho emanzini abandayo.
● Xuba konke kwisitya sesaladi, uhombise ngaminti kunye neekoriyandire ususe.
4. Iquinoa kunye nesaladi yeetumato ezigcadiweyo
Iisaladi zequinoa kulula ukuzilungiselela nokwenza isidlo esisempilweni esigcwele iiproteni, iivithamini kunye neeminerali. Njengoko kulula ukwetyisa kunye ne-gluten-free, iquinoa ikhuthaza impilo elungileyo yokwetyisa ngexesha lasehlotyeni. Ukongeza, iitumato zecherry zezona ziqhamo zilungileyo zehlobo ezizaliswe ngamanzi kunye nezakha mzimba ezinjengevithamini C, E, A kunye ne potassium ezinokunceda ukugcina iielectrolyte zomzimba.
Indlela yokulungiselela
Izithako
● Iikomityi ezimbini zeetumato zetsheri
● Ikomityi yequinoa eyomileyo
● Itispuni seoli enye
● Iikomityi ezibini ezinqunqiweyo
● Ityuwa nepepile ngokokungcamla
● Isiqingatha sekomityi yetswele elisikiweyo
● Iispuni ezimbini zejusi yelamuni
● Amagqabi ecoriander ambalwa
Indlela
● Xuba ioyile yomnquma, ityuwa nepepile kwitumato yetsheri
● Kwiziko leovini, zosa zide zithambe zize ziqhume, malunga nemizuzu eli-15 ukuya kwengama-20.
● Unokuzigcwala ngqo kwilangatye legesi xa kufuneka njalo.
● Pheka iquinoa njengoko inikwe kwiphakheji.
● Kwisitya, faka iquinoa ephekiweyo, iitumato ezigcadiweyo, ikhukhamba, itswele elibomvu, ityuwa, incindi yelamuni nepepile.
● Zihombise ngamagqabi ecoriander uze ukhonze.
5. Iimbotyi eziluhlaza, isanqante kunye nesaladi ye-noodle
Iikherothi okanye ijusi yomnqathe inika isiphumo sokuthambisa kwinkqubo yokutya xa ityiwe. Ipakishwe ngokulunga kwee-antioxidants, ivithamin K kunye ne-beta-carotene. Xa ifakwe iimbotyi eziluhlaza, isondlo sesaladi siyanda. Kwakhona, ii-noodles ezinekhalori ezisezantsi ziyanceda ekunikezeleni imvakalelo yokuhlutha kunye nokunceda ukuthoba amanqanaba e-cholesterol.
Indlela yokulungiselela
Izithako
● Ikomityi yeembotyi eziluhlaza ezisikiweyo zaziingceba.
● Ikomityi yeminqathe ecoliweyo
● Zijikeleze iikomityi ezimbini zeoodles.
● Iipuni ezimbini zeoyile yemifuno
● Amatswele amabini asikiweyo aphakathi ngokomlinganiselo.
● Iipuni ezimbini zeviniga okanye iviniga yeviniga.
● Amagqabi ambalwa eminti.
● Ityuwa nepepile ngokokungcamla
Indlela
● Kwipani, sayita iimbotyi kunye netswele kwioyile yemifuno kwilangatye eliphakathi.
● Pheka ii-noodles ngokwemiyalelo leyo.
● Kwisitya, yongeza ii-noodles, iimbotyi ezisikiweyo kunye netswele, iminqathe kunye neviniga yewayini.
● Yongeza ityuwa nepepile.
● Phezulu ngamagqabi e-mint kwaye usebenze.
