Umphumela we-carrot: imifino eyodwa, izinzuzo eziningi

Umsoco we-carrot upaka i-punch enamandla naphezu kokulula kwawo. Ngaphandle kwe-vitamin A, ukukhonza ngakunye kunikeza i-vitamin K, i-potassium, ne-fiber. Iphrofayili yabo enekhalori ephansi kanye nokuqukethwe kwamanzi amaningi (89% kwizaqathi eziluhlaza) kubenza babe ukukhetha okuhlakaniphile kokudla okukhathalela impilo. Kusukela kwezempilo yamehlo kuye ekusekelweni kwenhliziyo, lesi sihloko sihlola ukuthi izaqathi ziletha kanjani izinzuzo zezempilo zesanqante ezifakazelwe ezingathuthukisa inhlalakahle yakho.

Okuthathwayo Okubalulekile

• Izaqathi zinikeza u-73% kavithamini A nsuku zonke ngesigamu nje senkomishi.
• Icebile nge-beta-carotene, isekela umbono nokuzivikela komzimba.
• I-fiber ephezulu isiza ukugaya kanye nokulawula ushukela wegazi.
• Umsoco ominyene kodwa unekhalori ephansi, okuwenza alungele ukuphathwa kwesisindo.
• Ngokomlando ohlukahlukene, manje isilimo somhlaba wonke esinamakhompiyutha akhuthaza impilo.

Isingeniso Sezaqathi: I- Nutritional Powerhouse

Izaqathi zingaphezu nje kwezinti eziwolintshi. Ziza ngemibala enjengonsomi, obomvu, ophuzi, nomhlophe. Umbala ngamunye unomsoco wawo we-carrot. Imibala yazo egqamile isho ukuthi zigcwele ama-carotenoid, alungele amehlo akho, inhliziyo, namasosha omzimba.

Izaqathi sezinezinkulungwane zeminyaka zikhona. Baqala ePheresiya lasendulo futhi baye bashintsha kakhulu ngokuhamba kwesikhathi. Manje, sinezinhlobo eziningi zezaqathi, ngayinye inezakhamzimba zayo ezikhethekile.

Ekuqaleni, izaqathe zazinsomi noma ziphuzi. Zakhulela e-Afghanistan eminyakeni eyi-1,000 edlule. Kamuva, abalimi baseYurophu benza isanqante esiwolintshi esiyaziyo namuhla. Igcwele i-beta-carotene.

Namuhla, sinezinhlobo ezahlukene zezaqathi. Kukhona i-Imperator (izimpande ezinde), i-Nantes (emnandi futhi ecwebile), nemixube yothingo. Umbala ngamunye unezinzuzo zawo zezempilo:

• Izaqathi eziwolintshi: I-beta-carotene ephezulu yokubona kanye nokugonywa komzimba.
• Izaqathe ezinsomi: Ama-anthocyanins, ama-antioxidants axhumene nempilo yenhliziyo.
• Izaqathi ezibomvu: I-Lycopene, esekela impilo ye-prostate.
• Izaqathi eziphuzi: I-Lutein ne-xeaxanthin yokuvikela amehlo.

Le mifino ye-nutrient powerhouse igcwele i-fiber, amavithamini, namaminerali. Amnandi ngenxa kashukela wawo wemvelo kodwa anama-kilojoule aphansi. Lokhu kubenza babe ukukhetha okuhle kokudla okunempilo. Okulandelayo, sizobheka imininingwane yabo yokudla okunempilo nokuthi basiza kanjani imizimba yethu.

Iphrofayili Yomsoco Yezaqathi

Izaqathi ziyimifino enekhalori ephansi egcwele izakhamzimba. Ukuphakelwa kwenkomishi enguhhafu kunamakholori angu-41 kuphela kodwa kukunikeza u-51% kavithamini A wakho wansuku zonke. Futhi ano-2.8g wefayibha kanye no-320mg we-potassium, okuyizinto ezinhle empilweni yakho.

• I-Vitamin A: 51% yenani lakho lansuku zonke ekusetshenzisweni okukodwa
• Ifayibha: 2.8g isiza ukugaya kanye nokusutha
• Amakhalori aphansi: amakhalori angu-41 ngenkomishi eyodwa
• Amaminerali: 9% uvithamini K, 8% we-potassium, ne-trace iron

Ukupheka izaqathi kungehlisa kancane i-vitamin C kodwa kwenyusa ukumuncwa kwe-beta-carotene. Kungakhathaliseki ukuthi uzidla ziluhlaza noma ziphekiwe, izaqathi ziyinketho enomsoco yokulawula isisindo. Futhi banamavithamini B kanye ne-vitamin C, okwenza kube ukwengeza okuhle kunoma yikuphi ukudla.

I-Beta-Carotene: Inhlanganisela Yenkanyezi kuZaqathi

Izaqathi zithola umbala wazo osawolintshi ogqamile ku-beta-carotene. Lesi sakhi siyisihluthulelo sezinzuzo ze-beta-carotene. Kuyasiza ukuguqulwa kukavithamini A, olungele amehlo akho, amasosha omzimba, nesikhumba.

Iyingxenye yomndeni we-carotenoids. I-Beta-carotene nayo inezindawo eziqinile zokulwa ne-antioxidant. Lezi zici zilwa nama-radicals mahhala angalimaza amaseli.

Uma udla izaqathi, umzimba wakho ushintsha i-beta-carotene ibe uvithamini A. Kodwa ukuthi lokhu kwenzeka kahle kangakanani kungahluka. Ukuze uthole okuningi kukho:

• Pheka izaqathi ukuze uthambise izindonga zamaseli, ukhiphe imisoco eyengeziwe
• Hlanganisa namafutha anempilo njengamafutha omnqumo noma ukwatapheya
• Zungezisa phakathi kwamalungiselelo aluhlaza naphekiwe

Izakhiwo ze-Antioxidant ku-beta-carotene zivikela ezifweni ezingapheli ngokunciphisa ukuvuvukala. Ucwaningo lubonisa ukuthi izaqathi zisiza ukugcina amehlo akho enempilo futhi zingase zehlise ingcuphe yokuwohloka komqondo. Nakuba abantu abaningi beyiguqula kahle i-beta-carotene, kuncike empilweni yakho yokugaya ukudla kanye nofuzo.

Ukujabulela ½ inkomishi yezaqathi eziphekiwe (cishe amakhalori angama-45) kukunikeza ngaphezu kuka-200% wezidingo zansuku zonke zikavithamini A. Lokhu kubonisa izinzuzo ezihlukahlukene zalesi sakhi.

Izinzuzo Zempilo Yamehlo Zokudla Izaqathi

Izaqathi zaziwa ngokuthuthukisa umbono wasebusuku, ngenxa yenkulumo-ze yenkathi ye-WWII. Kodwa, isayensi isekela izinzuzo zabo zangempela zamehlo. I-beta-carotene esezaqathi iphenduka ivithamini A, okuyisihluthulelo sempilo ye-retina nokubona ebusuku.

Lokhu kuguqulwa kusiza amehlo alungise kangcono ekukhanyeni okuphansi. Ngakho-ke, izaqathe zinikeza izinzuzo zangempela zombono, nakuba zingezona ezomuntu.

Izaqathi eziphuzi zikhethekile ngoba zine-lutein, i-antioxidant. Ivikela amehlo ekulimaleni okungaholela ekuwohlokeni kwe-macular. Ucwaningo lukhombisa ukudla ukudla okunothe nge-lutein kungehlisa ubungozi be-AMD, okuyimbangela enkulu yokulahleka kombono.

Ucwaningo olufana ne-AREDS 2 lubonisa indima ye-lutein ekugcineni umbono omaphakathi uphephile, njengoba sikhula.

Ukupheka izaqathi kwenza kube lula ukumunca i-beta-carotene. I-American Academy of Ophthalmology ithi izaqathi zilungele impilo yamehlo. Ukwengeza amafutha anempilo, njengamafutha omnqumo, kusiza ukumunca imisoco kangcono.

Kodwa, khumbula, izaqathi zizodwa azikwazi ukukunikeza umbono ophelele. Ziyindlela elula yokwengeza ekudleni okunempilo. Kungakhathaliseki ukuthi iluhlaza noma iphekiwe, isekela impilo yamehlo impilo yonke.

Izinzuzo Zempilo Yenhliziyo Zokudliwa Kwezaqathi Okuvamile

Izaqathi zilungele inhliziyo yakho ngenxa yemisoco yazo. I-Potassium isiza ukulawula umfutho wegazi ngokulinganisa i-sodium. Lokhu kunciphisa umfutho emithanjeni.

I-fiber encibilikayo kwizaqathi isiza ukwehlisa i-cholesterol. Lokhu ikwenza ngokubopha ama-bile acid, okwenza isibindi sisebenzise i-cholesterol eyengeziwe. Ama-Antioxidants afana ne-β-carotene nawo ayasiza ngokunciphisa ukuvuvukala. Lokhu kunciphisa ukwakheka kwama-plaque emithanjeni yegazi.

Ucwaningo lusekela lezi zinzuzo. Ucwaningo lwango-2020 kuJournal of the American Heart Association lwathola ukuthi izaqathi zinhle empilweni yenhliziyo. Olunye ucwaningo ku-Foods (2019) lubonise ukuthi ama-phenolic compounds ku-izaqathi anciphisa ingcindezi ye-oxidative. Lokhu kunciphisa ingozi ye-atherosclerosis.

Izivivinyo zabantu ezinabahlanganyeli abangu-200 zithole ukuxhumana phakathi kwamazinga aphezulu e-carotene egazini kanye ne-arterial plaque encane. Lezi yizindaba ezinhle zempilo yenhliziyo.

• I-Potassium yehlisa umfutho wegazi ngokukhipha i-sodium eningi.
• I-soluble fiber yehlisa i-cholesterol ye-LDL ngokufika ku-10% kwezinye izifundo.
• Ama-Antioxidants anqanda ukuvuvukala, avikela izindonga zemithambo yegazi ekulimaleni.

Izifundo zezilwane, njengalezo ezinamagundane e-ApoE, zibonisa izinzuzo zezaqathi. Ukukhishwa kwezaqathi kuholele ekwehleni kwama-triglycerides ngama-66% kanye nezilinganiso ezingcono ze-HDL/LDL. Izimpawu zomfutho wegazi ezifana nomfutho wegazi we-systolic zehla, nokusebenza kwenhliziyo kwaba ngcono.

Ucwaningo lwabantu luphinde lubonise ukuthi ukudla izaqathi eziningi kunganciphisa ingozi yesifo senhliziyo ngama-20%. Lokhu kwenza izaqathi zibe indlela emnandi nelula yokweseka impilo yenhliziyo nokulawula umfutho wegazi.

Indlela Izaqathi Ezisekela Ngayo Amasosha omzimba

Izaqathi ziwumthombo wamandla wemvelo wokusekela amasosha omzimba. Zinovithamini A, oqinisa ulwelwesi lwamafinyila. Lezi zilwelwesi zisivikela emagciwaneni asemgudwini wokuphefumula nowokugaya ukudla.

I-Vitamin A ekwizaqathi isiza futhi ukwenza amaseli omzimba. Uvithamini C, noma ngamanani amancane, uyasiza ekwakheni amasosha omzimba. Ukudla izaqathe zezingane kathathu ngeviki kukhulisa i-carotenoid yesikhumba ngo-10.8%.

Lokhu kubonisa ukuzivikela okunamandla kwe-antioxidant. I-Carrot Antioxidants njenge-beta-carotene ilwa nokucindezeleka okwenziwe nge-oxidative. Avikela amangqamuzana ekulimaleni okwenza amasosha omzimba abe buthaka.

• Ama-anti-inflammatory compounds afana ne-falcarinol anciphisa ukuvuvukala ngokunciphisa amaprotheni okuvuvukala.
• Ingxenye yenkomishi yezaqathi inikeza ama-calories angu-41 kanye ne-fiber engu-2-3g, ithuthukisa impilo yamathumbu-ingxenye ebalulekile yamasosha omzimba.
• Izaqathi ziqukethe uvithamini B6, osiza ukuguqula ukudla kube amandla adingekayo ukuze kusebenze amasosha omzimba.

Hlela ukufaka izaqathi zezingane njengokudla okulula kokuqinisa amasosha omzimba. Imicu yabo encibilikayo ibambezela ukumuncwa kukashukela. Lokhu kusekela amandla angaguquki okusebenza kahle kokuzivikela komzimba.

Njengoba u-90% wabantu baseMelika bengatholi imifino eyanele, ukwengeza izaqathi ekudleni kulula. Inikeza ukwesekwa kwamasosha omzimba ngaphandle kwamakholori engeziwe noma amafutha.

Izinzuzo Zokugaya Nokuqukethwe Kwe-Fiber Kuzaqathi

Izaqathi zinhle kakhulu empilweni yakho yokugaya ukudla ngenxa yefiber yazo. Anakho kokubili imicu encibilikayo nengancibiliki. Ikarothi emaphakathi ino-1.7 amagremu wefayibha, ikusiza ukuthi uhlale ujwayelekile.

• I-fiber encibilikayo, njenge-pectin, iphakela amagciwane amathumbu ukuze kuthuthukiswe impilo yamathumbu kanye nezinsiza ekuzinziseni amazinga kashukela egazini.
• Imicu engancibilikiyo—i-cellulose, i-hemicellulose, ne-lignin—yengeza inqwaba esitulweni, yenza kube lula ukuqunjelwa futhi ikhuthaze ukujwayela.

Izaqathi eziluhlaza zingama-88% amanzi, asiza ukuthambisa indle. Lokhu kwenza ukugaya kube lula. Ukuwahlafuna kahle kuqala ukugaya kusenesikhathi.

Ukuze uthole izinzuzo eziningi, yidla izaqathi ziluhlaza noma ziphekwe kancane. I-fiber yabo isiza ukugaya ngaphandle kokukhuphula ushukela wegazi. Lokhu kubenza balungele ukudla okuningi. Ngokuhlafuna kahle nokudla okuvamile, izaqathi zingasiza impilo yakho yokugaya.

Izaqathi Zezempilo Zesikhumba kanye Nezokulwa Nokuguga

Izaqathe ziyinketho ephezulu yokulwa nokuguga, egcwele izakhamzimba ezithuthukisa impilo yesikhumba. Aphenduka abe uvithamini A, okuyisihluthulelo sokuvuselela amangqamuzana esikhumba. Lokhu kusiza ukuvikela isikhumba esomile, esinama-scaly futhi kugcina isikhumba sakho sikhazimula.

I-carrot Antioxidants ilwa nama-radicals mahhala abangela ukuguga. Zivikela isikhumba sakho emonakalweni welanga kanye nokucindezeleka kwemvelo.

I-Beta-carotene kwizaqathi yenza okungaphezu nje kokuphenduka uvithamini A. Isebenza njengesivikelo elangeni esithambile, sehlisa ukulimala kwe-UV. I-Vitamin C ekwizaqathi isiza ukwenza i-collagen, igcine isikhumba sakho siqinile futhi sinwebeka.

Ucwaningo lubonisa ukuthi ama-antioxidants afana ne-polyphenols anciphisa ukuvuvukala. Lokhu kusho ukuncipha kobomvu nezibazi. I-phenolic compounds ye-carrot juice nayo isiza ngisho nokukhipha ithoni yesikhumba sakho ngokufiphala kwamabala amnyama.

• I-Beta-carotene ithuthukisa ukuqina kwesikhumba nokunwebeka
• I-Vitamin C iqinisa ukwakheka kwesikhumba ngokusebenzisa i-collagen synthesis
• I-Carrot Antioxidants ilwa nama-radicals mahhala axhumene nemibimbi namabala obudala
• Amafutha e-carrot, acebile ngamavithamini, angasetshenziswa phezulu ukuze alungise isikhumba

Yidla izaqathi ziluhlaza, zigazingiwe, noma zixutshwe zibe ama-smoothie ukuze uthole imiphumela engcono kakhulu. Amakhemikhali abo e-phytochemicals afana ne-polyacetylenes alwa namagciwane abangela induna. Ukudla izaqathi okuvamile kungase kwehlise ijubane izimpawu zokuguga, kusekele ukuphola kwesilonda, futhi kugcine isikhumba sakho simanzi.

Ngephrofayili yazo yemvelo yomsoco, izaqathi ziyindlela elula, esekelwe isayensi yokunakekela isikhumba sakho kusuka ngaphakathi nangaphandle.

Izinzuzo Zokulawula Isisindo Sokuhlanganisa Izaqathi Ekudleni Kwakho

Izaqathi ziyimifino enekhalori ephansi elungele ukulawula isisindo. Banama-calories angu-52 kuphela indebe ngayinye. Lokhu kubenza bakhethe okungenacala ukukusiza uzizwe usuthi ngaphandle kokudla kakhulu.

Amanzi awo angama-88%, futhi agcwele i-fiber. Lokhu kukusiza ukuthi uhlale ugcwele isikhathi eside phakathi kokudla.

Ukukhetha izaqathi njengokudla okunempilo kungasiza ngempela. Isibonelo, ukufaka ama-pita chips angu-10 (ama-calories angu-130) nenkomishi yezaqathi eziluhlaza (ama-calories angu-52) konga ama-calories angu-78. Ngaphezu kwalokho, uthola i-fiber eyengeziwe nezakhamzimba.

Izaqathi nazo ziyashwaqa futhi zimnandi. Ziyisinqumo esingcono kunama-chips noma amaswidi.

• 1 inkomishi yezaqathi iqukethe u-3.1g wefayibha, esiza ukugaya kanye nokumunca kancane ushukela.
• Okuqukethwe kwamanzi amaningi kwandisa umthamo ngaphandle kokwengeza ama-calories, kukwenza uzizwe ugcwele.
• Okutholwe ocwaningweni kumaNutrients (2021) kuxhume ukusetshenziswa kwezaqathi ukwehlisa i-BMI kanye nokuncipha kwamazinga okukhuluphala.

Ukuze ulawule isisindo sakho kahle, yidla izaqathi ezinama-protein amaningi njenge-hummus noma iyogathi yesiGreki. I-fiber yabo ikusiza uzizwe ugcwele isikhathi eside, inciphisa isidingo sokudla okulula. Khumbula nje, zidle ngokulinganisela. Nakuba izaqathi zigcwele umsoco, ukudla kakhulu kungabangela ukuguquguquka kwesikhumba okuthambile (i-carotenemia). Kodwa akunangozi futhi kuyaphela uma uyeka ukudla izaqathi eziningi.

Izindlela Ezingcono Kakhulu Zokulungiselela Izaqathi Ukwandisa Ukudla Okunomsoco

Ukudla izaqathi ziluhlaza noma ziphekiwe kunezakho izinzuzo. Izaqathi eziluhlaza zigcina uvithamini C futhi zinenkomba ephansi ye-glycemic. Lokhu kusiza ukulawula ushukela wegazi. Ukupheka izaqathi, ngakolunye uhlangothi, kudiliza izindonga zamaseli. Lokhu kwenza ukumuncwa kwe-beta-carotene kukhuphuke kuze kufike ku-40%.

Ukutshisa noma ukugazinga ku-425°F (220°C) imizuzu engu-20–25 kungcono kunokubilisa. Ukubilisa kungalahlekelwa uvithamini C, kodwa kwenza i-beta-carotene itholakale kakhulu. Ukuthosa emafutheni omnqumo imizuzu engu-6-7 kusiza ukumunca kangcono imisoco encibilika emafutheni. Kodwa, ungapheki kakhulu—izikhathi ezimfushane zokupheka zigcina i-vitamin C iphephile.

• Ukushisa: Igcina ama-antioxidants ngenkathi ithambisa imicu.
• Ukugazinga: Kukhipha ubumnandi bemvelo ngaphandle kokulahlekelwa kwamanzi.
• I-Sautéing: Bhangqa namafutha omnqumo ukuze uthuthukise ukumuncwa kwe-phytonutrient.

Bhanqa izaqathi eziphekiwe namafutha anempilo njengokwatapheya noma amantongomane ukuze uthuthukise ukugcinwa kwezakhi. Sika izaqathe ngaphambi nje kokuzisebenzisa ukuvimbela i-oxidation. Ukuxuba izaqathi eziluhlaza neziphekiwe isonto lonke kuqinisekisa ukuthi uthola zonke izakhamzimba. Zama ukosa noma ukucwebezela kodwa qhubeka upheka izikhathi ezingaphansi kwemizuzu engu-15 ukuze ukhawulele ukulahlekelwa kwamavithamini. Izinguquko ezincane ezindleleni zokupheka zenza umehluko omkhulu endleleni umzimba wakho osebenzisa ngayo imisoco.

Imiphumela Engenzeka Engase Ebi Yokudla Izaqathi Eziningi Kakhulu

Ukudla izaqathe eziningi kungabangela i-carotenemia, isimo esingenangozi kodwa esibonakalayo. Isikhumba sakho singase sibe-orange kancane sibephuzi, ikakhulukazi ezintendeni zezandla, ematheni, noma ezihlathini. Lokhu kwenzeka ngenxa yokusetshenziswa ngokweqile kwe-beta-carotene phakathi namasonto. Ukunciphisa izaqathe kungahlehlisa lo mphumela ngaphandle kokubangela ukulimala kwesikhathi eside.

Abanye abantu bane-carrot allergies, evame ukuxhunyaniswa nokuzwela kwe-pollen. Uma ungezwani ne-birch noma impova ye-mugwort, ukudla izaqathe eziluhlaza kungabangela ukulunywa noma ukuvuvukala. Ukupheka izaqathi kungasiza ekunciphiseni izinto ezingezwani nomzimba kwabanye. Cishe amaphesenti angama-25 abantu abangezwani nokudla okuthile basabela kwizaqathi.

Ukudla izaqathi eziningi kungaphazamisa nesisu sakho, okuholela ekuqunjelweni noma ekuhudo. Ukudla izaqathi eziphakathi kuka-5-6 ngosuku kungaholela kuvithamini A (3,000 mcg RAE), nakuba ubuthi bungavamile. Okuqukethwe kwe-fiber ephezulu kungase futhi kuthinte indlela eminye imithi esebenza ngayo, njengezinciphisi igazi.

• Ukushintsha umbala kwesikhumba okuwolintshi-ophuzi (carotenemia)
• Ukungezwani komzimba (ukuluma, ukuvuvukala)
• Isisu esibuhlungu noma igesi
• Ukusebenzisana okungenzeka nezidakamizwa ze-anticoagulant

Namathela izaqathi eziphakathi kuka-1-2 nsuku zonke ukuze ugweme izingozi. Uma une-pollen allergies, khuluma nodokotela ngaphambi kokudla izaqathi eziningi. Ukudla izaqathe ngokulinganisela kukuvumela ukuthi ujabulele izinzuzo zazo ngaphandle kwemiphumela emibi noma ukungalingani kwezakhi.

I-Organic vs. Izaqathi Ezivamile: Ingabe Ukhona Umehluko Wokudla Okunempilo?

Abantu abaningi bayazibuza ukuthi izaqathi eziphilayo noma izaqathi ezivamile zingcono yini. Izaqathi ze-Organic zitshalwa ngaphandle kwezibulala-zinambuzane zokwenziwa. Ngakolunye uhlangothi, izaqathi ezivamile zisebenzisa la makhemikhali ukuze ziwavikele. Zombili izinhlobo zinemisoco efanayo, kodwa kunomehluko othile.

Ucwaningo lwango-2012 lwabheka umsoco wazo zombili izinhlobo. Ayitholanga umehluko omkhulu kuma-carotenoids noma ama-antioxidants. Kodwa, izaqathe eziphilayo zinezinsalela ezimbalwa zezibulala-zinambuzane, ezilungele labo abakhathalela impilo. Nawa amaphuzu abalulekile:

• Izaqathi zemvelo zine-iron engu-12% ngaphezulu, i-magnesium eyengeziwe ngo-69%, kanye ne-phosphorus engu-13% ngaphezu kwezaqathi ezivamile.
• Izaqathi ezivamile zingase zibe nezinsalela zezibulala-zinambuzane, kodwa eziningi zingawashwa.
• Izinhlobo ze-organic zine-nitrate engaphansi izikhathi ezi-3-4, ngokocwaningo lwasePoland. Lokhu kubalulekile ezinganeni ngenxa yezingozi ze-nitrate, njengoba i-American Academy of Pediatrics ixwayisa.

Izaqathi eziphilayo ngezinye izikhathi zinamaminerali amaningi. Kodwa, zombili izinhlobo zine-beta-carotene ne-fiber. Uma ufuna ukugwema amakhemikhali, izaqathe eziphilayo zingaba yisinqumo esingcono. Kodwa, izaqathe ezivamile ishibhile futhi zinemisoco efanayo.

Cabanga ngalokho okubaluleke kakhulu kuwe: izinsalela zezibulala-zinambuzane, amaminerali, noma indawo ezungezile. Zombili izinketho zinhle empilweni yakho. Njalo geza noma ucwebe izaqathi ngaphambi kokuthi uzidle, kungakhathaliseki ukuthi ukhetha siphi.

Ungazifaka Kanjani Izaqathi Eziningi Ekudleni Kwakho Kwansuku Zonke

Ukugcina izaqathi ngendlela efanele kuzigcina zizintsha futhi zigcwele imisoco. Faka izaqathi ezingageziwe esikhwameni esinezimbobo ekhabetheni lefriji kuze kube amasonto amabili. Qinisekisa ukuthi unquma imifino kuqala ukuze ugweme ukubola.

• Engeza izaqathe ezihlutshiwe ezitsheni zasekuseni, i-oatmeal, noma ama-smoothies. Zama inhlanganisela ye-carrot-ginger nejusi yewolintshi ne-cardamom ukuze uthole umfutho we-vitamin C.
• Khonza izaqathi ezigazingiwe njengehlangothini. Gcoba ngamafutha omnqumo, gazinga ku-400 ° F, futhi inkathi ngesinamoni noma ama-chili flakes.
• Hlanganisa izaqathe eziqotshiwe zibe isobho, izitshulu, noma irayisi pilaf ngesikhathi upheka ukuze uthole i-fiber eyengeziwe.
• Ukudla izinti eziluhlaza nge-hummus noma ibhotela lamantongomane. Bhanqa nezingcezu ze-apula ukuze uthole ubumnandi bemvelo.
• Bhaka amaqebelengwane kashokoledi-isanqante usebenzisa 2 1/2 izinkomishi izaqathi ezishredded. Zama nge-zucchini noma ama-apula ukuze uthole ukuhlukahluka.

Hlanganisa izaqathi zibe amajusi afana nenhlanganisela ka-$6 "Ilanga Elimnandi" elihambisana nobhithi nama-apula. Ukuze uthole ama-dessert, zama i-carrot pie noma ama-truffles enziwe ngoshokoledi omnyama kanye nezaqathi ezishredded. Sebenzisa umhluzi we-carrot kumasoso noma njengesisekelo sezitsha ezinomsoco.

Zifake kumasaladi, amasaladi, noma njengama-toppings amaprotheni athosiwe. Izaqathe ezivundile zisebenza kahle "kuma-zoodle" noma ku-stir-fries. Ukuqandisa izaqathe eziqotshiwe kwandisa ukusetshenziswa kwazo ekudleni okuzayo.

Isiphetho: Ukwenza Izaqathi Ingxenye Enempilo Yendlela Yakho Yokuphila

Izaqathi ziyindlela enhle yokuthuthukisa impilo yakho. Agcwele uvithamini A, i-fiber, nama-antioxidants. Ikarothi eyodwa emaphakathi inamakholori angu-25 kuphela futhi ikunikeza uvithamini A omningi.

Izaqathi zilungele ushukela osegazini lakho futhi zisiza ekugayekeni ukudla. Ziwumthombo omkhulu we-fiber. Lokhu kusiza ekulawuleni isisindo.

Izaqathi zingadliwa ziluhlaza noma ziphekwe. Ukupheka kwenza imisoco yabo ibe lula ukumunca. Kodwa ukudla izaqathe eziluhlaza ngamafutha omnqumo kungcono nakakhulu.

Zama imibala ehlukene yezaqathi ukuze uthole izinzuzo ezengeziwe zezempilo. Izaqathi ezinsomi zilungele amathumbu akho, izaqathi eziphuzi zinhle emehlweni akho, kanti izaqathi ezibomvu zilungele inhliziyo yakho. Ukudla izaqathi ezimbalwa nsuku zonke kungakusiza ufinyelele imigomo yakho ye-fiber.

Kodwa khumbula, into enhle kakhulu ingaba yimbi. Ukudla izaqathi eziningi kungenza isikhumba sakho sibe phuzi. Kungcono ukudla izaqathi eziphelele esikhundleni sejusi yekarothi ukuze ugweme ukukhuphuka koshukela.

Izaqathi kulula ukuzifaka ekudleni kwakho. Ayathengeka futhi ahlukahlukene. Ungawafaka ekudleni okulula, kumasaladi, noma ezitsheni ezigazingiwe. Jabulela ubumnandi bazo bemvelo kanye nezinzuzo zezempilo ukuze uthuthukise inhlalakahle yakho namuhla.

Umusho Wokuzihlangula

Leli khasi liqukethe ulwazi mayelana nezakhiwo ezinomsoco zento eyodwa noma ngaphezulu yokudla noma izithasiselo. Izakhiwo ezinjalo zingahlukahluka emhlabeni wonke kuye ngokuthi inkathi yokuvuna, izimo zenhlabathi, izimo zenhlalakahle yezilwane, ezinye izimo zasendaweni, njll. Njalo qiniseka ukuthi uhlola imithombo yangakini ukuze uthole ulwazi oluqondile nolwakamuva oluhlobene nendawo yangakini. Amazwe amaningi anemihlahlandlela esemthethweni yezokudla okufanele ize kuqala kunanoma yini oyifunda lapha. Akufanele neze udebe iseluleko sochwepheshe ngenxa yento oyifunde kule webhusayithi.

Ngaphezu kwalokho, ulwazi olwethulwe kuleli khasi olwezinjongo zolwazi kuphela. Yize umbhali enze umzamo ophusile wokuqinisekisa ubuqiniso bolwazi kanye nokucwaninga izihloko okukhulunywa ngazo lapha, kungenzeka ukuthi akayena uchwepheshe oqeqeshiwe onemfundo esemthethweni ngale ndaba. Hlala uthintana nodokotela wakho noma uchwepheshe wezokudla ngaphambi kokwenza izinguquko ezibalulekile ekudleni kwakho noma uma unokuthile okukukhathazayo okuhlobene.

Umshwana Wokuzikhipha Emthwalweni Wezempilo

Konke okuqukethwe kule webhusayithi okwezinjongo zokwaziswa kuphela futhi akuhloselwe ukuba esikhundleni seseluleko sochwepheshe, ukuhlolelwa izifo, noma ukwelashwa. Alukho ulwazi olulapha okufanele luthathwe njengeseluleko sezokwelapha. Unesibopho sokunakekelwa kwakho kwezokwelapha, ukwelashwa, kanye nezinqumo. Ngaso sonke isikhathi funa iseluleko sikadokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe nganoma yimiphi imibuzo ongase ube nayo mayelana nesimo sezempilo noma okukukhathazayo ngaso. Ungalokothi udebe iseluleko sezokwelapha esichwepheshile noma ubambezele ukusifuna ngenxa yento oyifunde kule webhusayithi.