Iziqhamo eziBomvu kunye nemifuno zipakishwe ngeZibonelelo zeMpilo eziMangalisayo

Amagama Aphezulu Ebantwaneni

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Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

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Njengomthetho wencwadi yokutya, ukutya okumbala obomvu kugxile kakhulu kwizakhamzimba. Umbala oqaqambileyo weziqhamo kunye nemifuno enemibala ebomvu unceda ekuguquleni ii-carbohydrate, iiproteni kunye namafutha kumandla anokusebenziseka komzimba. Ziye zilayishwe nge-antioxidants ezinamandla kunye neentliziyo ezinempilo ezifana ne-anthocyanins, i-lycopene, i-flavonoids kunye ne-resveratrol.

Ezi antioxidants zinamandla okulwa isifo sentliziyo kunye nomhlaza wedlala lobuchwephesha kunye nokunciphisa umngcipheko wokubetha kunye nokuhla kwe-macular.

Uluhlu lokutya okuBomvu

Apha ngezantsi kukho uluhlu lweziqhamo kunye nemifuno enemibala ebomvu:

Iziqhamo ezibomvu

1. Iicranberries

2. Iirharnati

3. Iitsheri

4. Iiorenji zegazi

5. Iirasberries

6. Ierberberries

7. Ivatala

8. Iiapile ezibomvu

9. Iidiliya ezibomvu

10. I-grapefruit ebomvu

11. Amapere abomvu

12. Iitumato

13. Igwava

Imifuno ebomvu

1. Iipelepele ezibomvu

2. Iimbotyi ezibomvu zezintso

3. Ipelepele ebomvu

4. Beetroot

5. Iradishes ebomvu

6. Amatswele abomvu

7. Iitapile ezibomvu

8. Irhubarb

Kutheni le nto ukutya okuBomvu-mhlophe Kukulungele?

Ukutya okupheleleyo ngombala obomvu ngokwendalo kuneekhalori ezisezantsi kunye nokutya okune-sodium encinci. Ukutya kungumthombo obalaseleyo we-carotenoid ebizwa ngokuba yi-lycopene enika oku kutya umbala obomvu. I-Lycopene ibonakalisiwe ukunceda ukukhusela umhlaza wamaphaphu, umhlaza webele, umhlaza wolusu, umhlaza wekolon kunye nomhlaza womqala.

I-Antioxidants efana ne-anthocyanins, i-lycopene, i-flavonoids kunye ne-resveratrol efumaneka kwimifuno enemibala ebomvu neziqhamo kubonisiwe ukunceda ukulwa nomhlaza kunye nesifo sentliziyo, ukuphucula ukubona kwamehlo kunye nokunciphisa uxinzelelo lwegazi, ukudumba kunye nokubola kwe-macular.

Ngokwe-National Cancer Institute, iipesenti ezingama-95 zabantu abadala azibandakanyi imifuno ebomvu kunye neorenji eyaneleyo ekudleni kwabo.

Zithini izondlo ezikhoyo ekutyeni okuBomvu?

1. Iitumato ezibomvu

Iitumato zithathwa njengeziqhamo kwaye ziqulathe amanqanaba aphezulu e-lycopene eyaziwa ngokunceda ukulwa umhlaza webele, umhlaza womqala kunye nomhlaza wekolon. I-Lycopene ifumaneka kakhulu kwiimveliso zetamatato eziphekiweyo ezinje ngeesuphu, isityu kunye nesosi yetumato.

2. Ierberberries

Ierberberries ngumthombo olungileyo we-folate, i-potassium kunye nevithamin C. I-Vitamin C yindawo yamandla e-antioxidant ekhuthaza ukusebenza kwamajoni omzimba kunye nokunciphisa i-cholesterol yakho embi. Malunga ne-1 yokukhonza amaqunube iqulethe ivithamin C engaphezulu kweorenji.

3. Iicranberries

I-Cranberries inokukunceda ukukhusela i-UTI (Urinary Tract Infection) ngokumisa ibhaktheriya ekunamatheleni kwiindonga ze-urinary tract. Inokukhusela i-H pylori, intsholongwane ekubambeni kwiindonga zesisu kwaye ibangele izilonda zesisu. Oku kunokwenzeka ngenxa yobukho be-antioxidant enamandla ebizwa ngokuba yi-proanthocyanidin efumaneka kwi-cranberries.

4. Iitsheri

Umbala obomvu obomvu wecheri uqaqambisa umxholo wawo wesondlo. Iianthocyanins kwiitsheri zibanika umbala wabo obomvu omnyama. Ezi anthocyanins zikhusela umzimba wakho kumonakalo ovela kwii-radicals zasimahla kunye neetyhefu zokusingqongileyo ezikhawulezisa inkqubo yakho yokuguga kwaye zibangele ukufa kweseli kunye nomonakalo.

5. Iirasberries

Iiraspberries zizityebi kwifayibha enceda amanqanaba asezantsi e-lipoprotein (LDL) okanye i-cholesterol embi. Iirasibheri zinamanani amaninzi e-zinc, i-niacin, i-potassium kunye noluhlu olubanzi lwee-phypochemicals ze-polyphenolic ezi-lignans, i-tannins, i-phenolic acid kunye ne-flavonoids.

6. Ipepile ebomvu yentsimbi

Iipilisi ezibomvu zebell lukhetho oluhle ekusebenzeni okunempilo kwamajoni omzimba. Ezi ziqulathe ivithamini A, ivithamin C, ivithamini B6, ivithamin E, ifolthi kwaye ineekhalori ezingama-30 kuphela.

7. Iimbotyi ezibomvu zezintso

Iimbotyi ezibomvu zezintso ziqulethe imicu yefayibha esempilweni, izinc exhasa impilo yokuzala kwaye iphilisa amanxeba kunye neevithamini ze-B ezikhuthaza ukusebenza kwemithambo-luvo. Le mifuno ikwanayo ne potassium kunye ne folate.

8. Ivatala

Ivatala ngumthombo omkhulu we-lycopene onokuthi wehlise umngcipheko wesifo sentliziyo kunye nokubetha ngokunciphisa i-cholesterol ye-LDL. Isiqhamo esinombala obomvu sinciphisa umngcipheko womhlaza webele kunye nokudodobala kwe-macular.

9. Beetroot

I-Beetroots yenye yezona mifuno zilungileyo kwi-antioxidant, ngokwe-USDA. Le mifuno ingumthombo ogqwesileyo wefayibha, i-potassium, ivithamin C, iitrate kunye nefolate. Ezi zondlo zidlala indima enkulu ekwehliseni uxinzelelo lwegazi, ukukhulisa unyamezelo lweembaleki kunye nokuphucula ukuhamba kwegazi.

10. Ubomvu obomvu

I-Radishes yindawo efanelekileyo ye-potassium, i-folate, i-vitamin C, i-lycopene, i-anthocyanins, i-zinc, i-phosphorus, i-potassium, i-magnesium, ithusi, i-calcium, i-manganese, i-vitamin A, i-vitamin B6, i-vitamin E, i-vitamin K kunye ne-fiber yokutya. Zonke ezi zondlo ziyafuneka ukugcina umzimba wakho ukwimo elungileyo yokusebenza.

11. Iiapile ezibomvu

Iiapile ezibomvu zityebile kwii-antioxidants, ifayibha yokutya kunye nee-flavonoids. Ii-antioxidants zidlala indima ebalulekileyo ekunciphiseni umngcipheko wokuba nomhlaza, isifo seswekile, uxinzelelo lwegazi kunye nesifo sentliziyo.

12. Iirharnati

Iirharnate zityebile kwii-antioxidants ezinceda ekuthinteleni umhlaza, ngakumbi umhlaza wedlala lobudoda. Inezinto ezichaseneyo nokudumba ezinokunceda ukunciphisa ukudumba emzimbeni wonke kunye nokuthintela uxinzelelo lwe-oxidative kunye nomonakalo.

Iindlela zokongeza ukutya okuBomvu ngombala kwisidlo sakho

• Iirasibheri kunye neerberberries zinokudityaniswa zenze i-berry smoothie.
• Phuza ijusi ye-cranberry engenashukela kusasa.
• Yongeza iipepile ezibomvu, iradishi kunye namatswele abomvu kwiisaladi zakho.
• Yongeza i-purée ye-tomato okanye utamatisi oqoshiwe ekuphekeni kwakho.
• I-snack kwiitsheri xa indlala ikuhlasela.
• Yiba nesitya sesuphu yetumato kwisidlo sangokuhlwa.
• Kwisidlo sakusasa sakho papa okanye isidudu, yongeza i-strawberry, i-raspberries okanye iitsheri.

Izizathu zokuba ufanele ukuba utye iziqhamo eziMhlophe kunye neMifuno

Yabelana eli nqaku!

I-Horoscope Yakho Yangomso

Ukwazi

Ndithumele Nge-Imeyile Veza Kwindawo