Xa kuziwa kwizithako ezityebileyo kwizondlo ezibalulekileyo, iziqhamo nemifuno phezulu kuluhlu. Ngexesha lasehlotyeni, iziqhamo zasehlotyeni zonyaka yenza inkangeleko, ekwasebenza ngeenjongo ezimbini zokuthambisa kunye nokupholisa umzimba. Ingcali yezondlo ezisekelwe e-Chennai kunye nomcebisi wezokutya uGqr Dharini Krishnan, Iziqhamo ziyintsikelelo ehlotyeni. Kanye kunye nomxholo wabo wamanzi, banikezela ngeevithamini ezininzi ezifunekayo ukubetha ubushushu. Indalo ikwabonelela ngeziqhamo ezifanelekileyo kweli xesha lonyaka ukusinceda ukuba senze oko. Zonke iziqhamo zityebile kwi potassium, kwaye ziyinxalenye ebalulekileyo yokutya, zibonelela ngefayibha, iivithamini kunye neeminerali. Makhe sijonge ezinye iziqhamo zasehlotyeni ezibalulekileyo ukuba kufuneka udle ngeli xesha.
Kwakhona Funda: Nazi zonke iziqhamo kunye namajikijolo onokuthi uwakhenkce (Kwaye ungayenza njani ngokufanelekileyo)
IApile yomkhenkce
Ukuya ukubetha ubushushu behlobo , iiapile zomkhenkce zifanelekile! Isiqhamo sexesha lonyaka somthi wesugar palm sinenkangeleko ye-litchi kwaye sisipholisi sendalo. Uthi uGqr Krishnan, Zimnandi, kwaye xa zithambile, ziphelisa unxano kwaye zipholise umzimba. Nangona ezi ziphantsi kweekhalori, ziyazalisa kwaye zinokunceda ukugcina okanye yehla emzimbeni xa ithathwa ngomlinganiselo owaneleyo endaweni yokutya. Ngenxa yeempawu zabo zokupholisa, ii-apile zomkhenkce zikwayindlela ebalaseleyo yokunyanga izilonda zesisu kunye ne-asidi, ngelixa igcina ibhalansi ye-electrolyte emzimbeni.
Iidiliya
Iidiliya zinencindi kwaye ukuhlaziya ehlotyeni . I-hydrating pulp yeediliya kwandisa ukhuseleko . Esi siqhamo sinejusi siza neepesenti ezingama-80 zamanzi, kwaye sinezondlo ezithintela umhlaza, uncedo kuxinzelelo lwegazi kunye nemiba yokuqhinwa. Ityebile kwi ivithamin K , ukunceda ukujika kwegazi. Uthi umqeqeshi wokomelela uJyotsna John, iidiliya eziMnyama kuphela kwesiqhamo esaziwa ngokuba nehomoni elawula ukulala imelatonin kunye nentaphane yee-antioxidants. Ukuzongeza kwisidlo sakho ebusuku kunokunceda ukulawula umjikelo wokulala kwaye ugcine ulusu lwakho lukhangeleka lulutsha.
Ujodo
Oku iziqhamo zasehlotyeni yeyona nto yokuphelisa unxano . Uthi uGqr Krishnan, ukuba kukho isiqhamo esinye onokuthi uzinikele kuso, ivatala kulula ukuyisika kwaye iyahlaziya ukuyitya. Oku iziqhamo ezisezantsi inokwenziwa ijusi okanye isikwe isandul' ukukhenkciswa kwaye ithathwe. Ingakumbi incasa emangalisayo kunye nejusi yekalika kunye namagqabi e-mint. Ngaphandle koko ivithamin C kunye ne-potassium, iivatala nazo ziqulethe i-citrulline kunye ne-lycopene, i-phytonutrients enkulu. Ukutya i-watermelon kwandisa ukuveliswa kwe-nitric oxide, ephucula ukuhamba kwegazi kwiimisipha; ilungile ukuba ufuna i-snack yasemva kokusebenza.
Phalsa
Musa ukujonga nje amaqunube avela kumazwe angaphandle ukuze ube nempilo entle kwakhona! Hambisa phezu kwamaqunube kunye namaqunube; iphalsa yi umbulali iziqhamo zasehlotyeni , ekwaziwa ngokuba yiSherbet Berry yaseIndiya. Ikakhulu isetyenziswa ekulungiseleleni i-hydrating sherbets, ezi ziqhamo ezimfusa ezimnyama zinezondlo ezibalulekileyo. Ngaphandle kokuba imanzisa kakhulu kunye nomxholo ophezulu wamanzi, i-iron-rich kwaye inokugcina i-anemia kwindawo. Ephakamileyo umxholo we-antioxidant ikwakhusela nokudumba ngaphakathi nangaphandle komzimba, okubangelwa bubushushu. Ukusela iglasi yejusi ye-phalsa kunye nejinja kunokugcina umgudu wokuphefumula usempilweni.
Musk Melon
Le yenye ye iziqhamo zasehlotyeni zimnandi . Inkulu kwinkqubo yokwetyisa, inokunceda nokulawula uxinzelelo lwegazi. Okumangalisayo kukuba, kuye kwafunyaniswa ukuba kunezibonelelo zamazinyo. UGqr Krishnan ukhuthaza ukuba, Imnandi kwaye inokuthatyathwa ipholile; ineecalories ezimbalwa ngakumbi xa kuthelekiswa nezinye hydrating iziqhamo kodwa lishwamshwam elilungileyo ukuba lityiwe liphelele kwaye lilodwa ngo-6 pm ukuze ufumane izibonelelo ezipheleleyo. Njengezinye iziqhamo, ine-vitamin C, kunye ne-vitamin A kunye nefayibha. Isiqulatho sevithamin A sinenzuzo emehlweni, ulusu kunye neenwele ngokunjalo.
Imifuno yasehlotyeni yokukugcina upholile
Kukho isizathu esivakalayo sokuba sicelwe ukuba sibe nemifuno yethu yonke imihla. Ixesha lonyaka imifuno yasehlotyeni inika inkitha yeevithamini , ifayibha, iiminerali kunye nenzuzo eyongeziweyo yokuba zizipholisi. I-Gourds, i-squashes kunye nemifuno ifumaneka ngobuninzi ngeli xesha kwaye kufuneka ifakwe kwisidlo sakho.
Uthuthu lweAsh
I-Ash gourd isetyenziswe kwiinkulungwane ngoku kwimijelo yendabuko yamayeza afana ne-Ayurveda kunye neyeza laseTshayina, ngenxa yobutyebi bezondlo. Uthi uGqr Krishnan, Ineekhalori ezisezantsi. Ukuba yenziwe kwijusi ekrwada, inokusiwa kuyo ukuthintela ubumuncu kunye nokunyusa amanqanaba e-vitamin C. Ikwanezondlo ze-B ezibalulekileyo. Eyona ndlela ilungileyo yokulungisa uthuthu lwethanga lufana ne-kootu esezantsi yaseIndiya ene-dal kunye ne-tamarind. Umntu usenokwenza i-kootu ngekhokhonathi kunye necurd, eyi ihlaziya kakhulu ubushushu behlobo . Ukwenza oku, hlambulula kwaye ususe imbewu ye-ash gourds, uze uyinqumle ibe ngamaqhekeza. Sila kunye 2 tbsp yekhokhonathi egayiweyo, 2-3 iitshilisi eziluhlaza ezinqunqiweyo, & frac12; I-tsp kumin, kunye ne-1 tsp yomgubo werayisi kunye namanzi amancinci, de ube ne-paste elinganayo. Xuba oku kwi 1 ikomityi yeyogathi kwaye ubeke ecaleni. Bilisa uthuthu lwegour ngamanzi amancinci kakhulu kunye ne-turmeric kunye netyuwa de ithambile, kodwa ingabi yipulpy kakhulu. Yongeza iyogathi xuba kule nto kwaye ubilise malunga nemizuzu emi-5 ngaphezulu. Ukulungiselela i-seasoning, ukutshisa i-1 tsp yeoli yekakhukhunathi epanini, yongeza i-1 tsp imbewu ye-mustard, kwaye xa i-splutters, yongeza amaqabunga ama-5-6 e-curry. Galela oku phezu kwesitya sakho kwaye usebenze ngerayisi.
Netyhukhamba
Ihlobo kunye namakhukhamba ziyafana enye kwenye! Iikomkomere ziipesenti ezingama-95 zamanzi, nto leyo eyenza ukuba zibe zizo imifuno yasehlotyeni imanzisa amanzi . Banokunceda ukuthintela ukuphelelwa ngamanzi emzimbeni kwaye ulungelelanise i-electrolytes emzimbeni wakho. Kukho iintlobo ezininzi ze cucumber ezifumanekayo ehlotyeni, uyacacisa uGqr Krishnan, Eyona ndlela ingcono yokuzisebenzisa kukuhlamba, ukuxobula kunye nokutya. Zinokunongwa ngepepile ukongeza i-zing elungileyo kunye ne Ukwetyisa okulungileyo . Zikwaqinile ngokwaneleyo ukuba zithwalwe kwaye zithathwe ngexesha lokuhamba kunye nohambo. Iikhukhamba zizalisa kakhulu ngenxa yomthamo wamanzi, kwaye zibonelela ngeevithamini C kunye ne-A ezincinci, kunye nobuninzi beeminerali ezifana ne-potassium kunye ne-manganese. Nantsi into elula, emnandi iresiphi ye cucumber raita .
Chayote Squash
Oku hydrating squash ibizwa ekuhlaleni ngokuba yichow chow kwaye iqulethe ifolate, ivithamin B6 kunye nevithamin K. Iiminerali ezifana ne potassium, manganese, zinc kunye nobhedu nazo ziyafumaneka. I-Quercetin, i-myricetin, i-morin kunye ne- kaempferol zezinye ze-antioxidants ezifunyenweyo. Azigcini nje ngokukhusela umonakalo onxulumene neeseli, kodwa zithintela nokuqala uhlobo 2 seswekile ngokulawula amanqanaba eswekile yegazi. Inokuthintela isifo sesibindi esinamafutha kuba inxulumene ngokusondeleyo nempilo yesibindi. Uthi uJyotsna John, Chayote squash yinto enkulu, i-calorie ephantsi, umthombo wefayibha (24 grams nge-100), i-magnesium, isinyithi kunye ne-vitamin C. Kwi-snack ephezulu yeprotheyini, i-calori ephantsi eya kukugcina ugcwele, incedise ekugayweni okungcono kwaye nceda ukunciphisa i-cholesterol , yongeza i-chow chow ebilisiweyo kwi ½ ikomityi yeyogathi yamaGrike kwaye utye rhoqo.
Amagqabi eDrumstick
Idrumstick isetyenziswa kakhulu ekulungiseleleni amaIndiya, kodwa amagqabi egubu ebesoloko engahoywa kwaye athatyathwe nje kancinci ade abe ngumgqomo. ukutya okuphezulu kwehlabathi . IMoringa, njengoko isaziwa kwihlabathi liphela, ilungile, kodwa abantu balapha bayalibala ukuyitya bengaziqondi izibonelelo zayo, utshilo uGqr Krishnan. Inefayibha elungileyo, ikwaqulethe iivithamini A, B kunye noC, kunye neeminerali ezifana nentsimbi, imagnesium kunye necalcium. IIndiya lilizwe elinabantu abaninzi ukunqongophala kwentsimbi kunye nokunqongophala kwe-calcium ekutyeni kwabo kwemihla ngemihla okukhokelela kwindlala efihlakeleyo yezi zondlo. Ukusebenzisa amagqabi e-drumstick ekutyeni rhoqo kunokujongana nale miba.
Intlavulo yeNyoka
Ibizwa ngokuba yinkangeleko ebhijeneyo efana nenyoka, le gourd yeyona veggie yokuphelisa ubutyhefu. Ngokuqinisekileyo, umthamo wamanzi uphezulu, okwenza oku imifuno yasehlotyeni isisipholisi sendalo . Sekunjalo, ukongeza, ikhupha i-toxins kuyo yonke inkqubo yokugaya - izintso, isibindi, i-pancreas kunye namathumbu. Iyalawula ukuhamba kwamathumbu kwaye yindalo ekhawulezayo ukulungisa ukuqhinwa. Kuhle kakhulu ukonyusa imetabolism, ukomeleza impilo yentliziyo, kunye nokuba khuthaza ulusu olunempilo kunye nentloko .
Ii-FAQs
Q. Ingaba iiMango ziSisiqhamo sokuPholisa?
KUYA. Ngelixa iimango zi iziqhamo zasehlotyeni ozithandayo , azijongwa njengezipholisayo. Bangena phantsi kodidi lokutya 'okushushu' kwaye kufuneka kusetyenziswe ngokumodareyitha. Oko akuthethi ukuba abanayo inzuzo - emva koko, bayinkosi yeziqhamo! Ziphezulu kwifayibha, iipolyphenols, ziqulethe phantse zonke iivithamini eziyimfuneko kunye neeminerali kwaye zingumthombo obalaseleyo weekhabhu ezintsonkothileyo.
Q. Ndizigcina Njani Izondlo eziPholisa kwiVeggie?
A. Kuphephe ukuqhotsa imifuno , ukuqala nge! Sebenzisa amalungiselelo abandakanya ukupheka okuncinci, okufana nokubilisa, ukuthunga, okanye ukuyongeza kwisuphu, unqumle iisaladi, uzitye njengejusi okanye i-smoothie yemifuno .
Q. Yeyiphi Enye Into Ekufuneka Ndiyitye NjengeziPholisi?
KUYA. Ngaphandle kweziqhamo kunye nemifuno, faka amanzi ngezinto ezifanelekileyo ukupholisa inkqubo yakho! Amanzi ekhokhonathi, ijusi yekhala kunye nebhotolo zilungele ihlobo. Kuya kufuneka wongeze imifuno efana ne-mint kunye ne-coriander kwisidlo sakho, esilungele inkqubo.
Iifoto: 123rf.com
