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Iibhatata yenye yokutya okunesondlo okubonelela ngobuhle obungenakubalwa kunye nezibonelelo zempilo. Ipakishwe ngemagniziyam, iphosphorus, i-potassium, isodiyam, zinc, ubhedu, i-biotin, ifayibha kunye ne-omega 3 fatty acids. Ikwacebile ku-vitamin A, B, C no-K kunye nomthombo obalaseleyo we-beta-carotene kunye ne-anthocyanin.
Izibonelelo eziHleliweyo zoBuhle zespinatshi
I-Anthocyanin ilwa nombala kwaye yenza ulusu lubonakale luqaqambile kwaye lubonelele nangezinto ezichasayo ezichasayo kulusu. Kwelinye icala iipropati ezichasayo ezichasayo zokulwa neebhatata zilwa nomonakalo omkhulu wasimahla kwaye zithintela ukuguga ngaphambi kwexesha.
Iitapile zithathwa njengenye yokutya okungummangaliso kolusu olusempilweni. Izakha mzimba ezikhoyo kuyo ziluncedo kulusu kwaye zondla ulusu ngaphakathi ukugcina zonke iingxaki zolusu zikhona. Kweli nqaku, sidwelise izibonelelo ezimbalwa zobuhle beebhatata. Funda ukuze wazi ngakumbi.
Ukunyanga ulusu olunamafutha
Iitapile zinamandla okunyanga ulusu olunamafutha. Bilisa iitapile, uyisike, yongeze icephe lobusi kwaye ulisebenzise ebusweni bonke. Yiyeke kangangemizuzu engama-20 kwaye uhlambe ngamanzi ashushu ukulahla ulusu olunamafutha.
Ukunyanga izithende eziqhekekileyo
Iibhatata sesona sithako sokunyanga iinyawo ezomileyo kunye nezithende eziqhekekileyo. Faka iinyawo zakho emanzini apho iitapile zazibiliswa khona. Yiyeke imizuzu embalwa. Le nkqubo iya kunceda ekupheliseni ukuphilisa okuqhekekileyo ngokwemvelo.
Isusa isangqa esimnyama
I-Anthocyanin ekhoyo kwiitapile inciphisa ukubola kunye nepropathi yayo echaseneyo nokudumba iyanceda ukususa izangqa ezimnyama, imibimbi kunye namehlo akhukhumeleyo. Beka nje izilayi ezibini zeetapile emehlweni akho okanye wenze isincamathelisi kwaye usisebenzise phantsi kwamehlo.
Ithintela ukwaluphala ngaphambi kwexesha
Iitapile zivuselela ulusu olomileyo kwaye zilwa nazo zonke iimpawu zokuguga. Yenza intlama yamazambane amnandi, yongeza icephe lobusi nobisi nganye. Faka lo mxube kulusu lwakho kwaye uhlambe ngamanzi ashushu ukuthintela ukwaluphala ngaphambi kwexesha.
Ulusu lweHydrate:
Iitapile eziswiti ziyaluthambisa ngokunzulu ulusu. Hlanganisa icephe elinye leyogathi kunye neetapile kunye. Faka lo mxube ebusweni bakho uze uhlambe emva kwexesha elithile.
Ukunyanga iinwele ezomileyo
Iitapile eziswiti zondla ngokunzulu iinwele. Izondlo ezikhoyo kuyo zisebenza njengesigqubuthelo seenwele esifanelekileyo. Xuba inani elilinganayo leyogathi, ubusi, ioyile yeamangile kunye neebhatata. Faka lo mxube ebusweni. Yipule emva kwexesha elithile.
Ukukhuthaza ukukhula koNwele
I-Vitamin A okanye i-beta-carotene ekhoyo kwiitapile ezilungileyo zezonwele ezifanelekileyo. Ukuyisebenzisa yonke imihla kuyongeza ukukhanya kwendalo kwizinwele kwaye kunyanga iingxaki ezininzi zeenwele ezinje ngokuba buthuntu, iinwele ezonakeleyo kunye nobubi.
