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Sivile kubazali bethu nakubadala ukuba ukutya imifuno eluhlaza kulungele impilo yethu kwaye kuyinyani. Iziqhamo eziluhlaza kunye nemifuno zifumana umbala wazo kwi-pigment ebizwa ngokuba yi-chlorophyll. I-Chlorophyll inamandla okuhlaziya imizimba yakho kwinqanaba leemolekyuli kunye neeselfowuni kwaye iyaziwa ngokucoca umzimba. Inceda ekulweni nosulelo kwaye ikhuthaza impilo yokugaya ukutya, amajoni omzimba kunye neenkqubo zokujikeleza kwegazi.
Uphando lubonisa ukuba ukutya okuluhlaza yimithombo elungileyo ye-phytonutrients, ifayibha kunye namanzi anokuvuselela impilo yakho. Zininzi iziqhamo eziluhlaza kunye nemifuno.
Uluhlu lweziqhamo eziluhlaza
- Iiavokhado
- Iiapile eziluhlaza
- Imidiliya eluhlaza
- Amapere aluhlaza
- Iivatala zobusi
- Iziqhamo
- Imida
- Iimango eziluhlaza
- Iiapile zeCustard
- Iigwava
- Iiroseberries
- Iziqhamo zeenkwenkwezi
- Iiplums zekrere
- Ii-Olive eziluhlaza
Uluhlu lwemifuno eluhlaza
- Arugula
- Bok choy
- Ibrokholi
- Ikhola eluhlaza
- Broccolini
- IBroccoli Rabe
- Ilethasi
- Endive
- Kale
- Ispinatshi
- Luhlaza lwemostade
- ilethasa yamaroma
- Umjelo wamanzi
- I-chard yaseSwitzerland
- Itheniphu eluhlaza
- Ikhaphetshu
- Luhlaza
- Imbotyi eluhlaza
- Intloko
- Umnwe welady
- I-artichoke
- Isileri
- I-Coriander, iparsley, i-mint kunye namaqabunga e-celery
- I-asparagus
- Ihlumelo laseBrussels
- Capsicum eluhlaza
- Ipelepele eluhlaza
- Uzucchini
- Netyhukhamba
- I-anyanisi yasentwasahlobo
Kutheni le nto ufanele ukuba utye iziqhamo ezihlaza kunye nemifuno?
Iziqhamo nemifuno eluhlaza inechlorophyll, ifayibha, i-lutein, i-zeaxanthin, i-calcium, i-folate, i-vitamin C kunye ne-beta carotene. Izakha mzimba ezifumaneka kule mifuno zinciphisa umngcipheko womhlaza, uxinzelelo lwegazi olusezantsi, amanqanaba amancinci e-cholesterol, ukunceda ekutyeni okungcono kokutya, ukuxhasa impilo ye-retinal kunye nombono, ukulwa ne-radicals eyingozi, kunye nokunyusa amajoni omzimba.
Ezi zizibonelelo zokutya imifuno eluhlaza kunye neziqhamo.
1. Yehlisa cholesterol embi
Ukwakhiwa kwecholesterol ezindongeni zemithambo kunokukhokelela ekuhlaselweni yintliziyo kunye nokubetha. Ukugcina amanqanaba e-cholesterol yakho, yandisa ukusetyenziswa kokutya okuluhlaza njengeeavokhado, ii-olive, ii-ertyisi eziluhlaza, iidiliya, njlnjl., Njengoko zisaziwa ngokuba ziqulathe i-monounsaturated fatty acid kunye nefayibha encedisa ekwehliseni i-cholesterol.
2. Uthintela umhlaza
Uninzi lwezifundo eziqwalaselweyo lubonakalisile ukuba ukutya okunotyiweyo kwimifuno eluhlaza kunye neziqhamo kunokunceda ukukhusela umhlaza. Zinee-phytonutrients ezinjenge-antioxidants, i-carotenoids kunye ne-flavonoids ezinceda ekulweni nomhlaza wesisu, umhlaza wekolon, umhlaza wolusu kunye nomhlaza webele. Ezi phytonutrients zifumaneka kwii-avocado, ii-olive, iiapile eziluhlaza, isipinashi, i-kale, njl.
3. Iphucula impilo yamehlo
Ukutya imifuno enamagqabi aluhlaza kunceda ekugcineni amehlo akho esempilweni. Isipinatshi, i-kale, i-kiwifruits, iidiliya kunye ne-zucchini zinee-carotenoids ezibalulekileyo ezibizwa ngokuba yi-lutein kunye ne-zeaxanthin. Ezi zinto zisebenza njengekhaka lokukhusela ii-macula kunye nokuthintela ukonakala ekukhanyeni okuluhlaza. Ikwathintela nokuba ngamehlo.
4. Ilungile impilo yokwetyisa
Umzimba wakho unceda ukwahlula ukutya kube zizakha mzimba ngokwetyisa okukhokelela ekwenziweni kwamandla, ukukhula kunye nokulungiswa kweselula. Ukuqinisekisa ukusebenza okungcono kwenkqubo yokwetyisa, yitya ukutya okunesinga eliphezulu njenge artichokes, ii-apile, i-broccoli, iimbotyi eziluhlaza, ii-ertyisi kunye nemifuno yetheniphu. Ifayibha ifunxa amanzi ongezelelweyo emathunjini, ikhuthaza ukubola kwebhakteria esempilweni kwaye inciphisa intshukumo yamathumbu.
5. Ukuphucula imetabolism
Ukunyusa imetabolism kuya kukunceda ukunciphisa umzimba. Ipelepele eluhlaza eluhlaza, iavokhado, isipinatshi kokunye ukutya okuluhlaza okuphucula ukusebenza komzimba. Esona sondlo sibaluleke kakhulu ekusebenzeni kwemetabolism nguvithamini B.
6. Ukukhuthaza ukusebenza kwengqondo
Imifuno eluhlaza eluhlaza kunye neziqhamo ezinje nge-broccoli, iimbotyi eziluhlaza, ihlumelo laseBrussels, iiavokhado, iasparagus, ispinatshi, i-kale zonke zityebile kwi-folate ekwabizwa ngokuba yi-vitamin B9. I-Folate yaziwa ngokuthintela ukwehla kwengqondo okunxulumene nobudala, ukuphucula uxinzelelo kunye nokusebenza kwengqondo ngokubanzi.
Yabelana eli nqaku!
