15 Ukutya okuchasayo Okufanele utywe

Ukuvuvukala kwindlela yokusabela ngayo umzimba wakho wokuzivikela, ukulimala, okanye usulelo. Impendulo evamile (kwaye ngokwenene into entle), kwaye yinto engokwemvelo yokuphilisa. Kodwa kunokwenzeka ukuba ukuvuvukala okungapheliyo kunokuchaphazela umzimba wakho kunye nempilo yakho.

Ukulandela ukutya okuchasayo kuyindlela enye yokukhusela ezinye izibilini ezingapheliyo ezivela ekukholeni indlela yokuphila engabonakaliyo. Ukuba ulungele ukubuyela kwindlela yokutya okunempilo, zama ezi zi-15 zokutya eziphephile kwaye zilungele ngokufanelekileyo kwisidlo sokuchasa.

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IAlmond

Ii-almond ziyimithombo enhle kakhulu ye-monounsaturated fats (efana neoli yeoli), i-vitamin E kunye ne-manganese. Ziyimithombo enhle ye-magnesium kunye neprotheni yezityalo. Kuphando lwezophando, ukutya ii-almondi kuye kwadityaniswa nokuba nomngcipheko ophantsi wesifo senhliziyo, mhlawumbi ngokuphucula iphrofayili ye-acids yegazi lakho.

Iimangile nazo zincinci kakhulu, ngoko ke nangona zininzi iikhalori ezidlula ezinye izinto ezininzi ezichasayo, ukutya ii-almonds ezincinci kunokukunceda unamathele kwinkqubo yokulahlekelwa kwesisindo.

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Ukuxhaswa

I-avovocados inotye kwiintliziyo ezinempilo enempilo enempilo, kunye nemithombo ephezulu kakhulu ye-magnesium, i-fibre kunye ne-potassium, ngelixa iphantsi kwe-sodium. Ukutya isiqingatha se-avocado kuya kwengeza ngokuthe ngqo ukutya kwakho kwansuku zonke kwamavithamini C, A, E, kunye ne-B eziyinkimbinkimbi.

Ukudibanisa kwezi zondlo kunye ne-polyphenols ezisebenza njengama-antioxidants zenza i-avocados kufuneka ibe nayo nayiphi na ukutya okuchasayo. Yongeza i-avocado slices kwi sandwich oyikhonzile okanye i-saladi, okanye wenze i-guacamole enhle.

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Ibrokholi

I-Broccoli ilungu lentsapho ehlanjululwayo imifuno ephezulu kwiiprotochemicals ezibizwa ngokuba yi-glucosinolates. Ezi phytokimikhali zinamandla anqwenela i-antioxidants. I-Broccoli nayo iyimithombo emihle kakhulu yevithamini C, i-potassium, i-calcium, kunye ne-vitamin A, ngelixa liphantsi kweekhalori.

Ucwaningo lwe-epidemiological lubonisa ukuba ukutya ukutya okuninzi kwiimifuno ezifayo, kuquka i-broccoli, kudibaniswa nokuba nomngcipheko omncinci weentlobo ezithile zomhlaza. Kulula ukufumana i-broccoli ngaphezulu ekudleni kwakho kuba isonka esiphekiweyo okanye esiluhlaza.

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Blueberries

I-Blueberries iqulethe ixabiso leepolphenol ezenza umsebenzi wokulwa ne-antioxidant kwaye unokukunceda ukukhusela umdlavuza kunye nesifo senhliziyo. Ezi ziveliso zeprotochemicals, eziquka i-flavonoids, i-anthocyanidins, i-phenolic acid, kunye ne-tanins, ukukhusela nokulungisa umonakalo wamaselula owenziwe ngama-radicals amahhala.

Izifundo zeLebhanon zibonisa ukuba iikhemikhali kwi-blueberries inokuthintela umdlavuza ngokunciphisa ukukhula kweeseli nokunciphisa ukuvuvukala. Ziye ziphantsi kweekhalori kwaye zongeza i-vithamini C, i-vitamin E, ne-fiber ekudleni kwakho kwansuku zonke. Yaye ungakhohlwa ukuba nazo ziyancwina!

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IiKaroti

Iinqathi ziqukethe i-beta-carotene, enokuthi umzimba wakho ungaguqulele kwi-vitamin A, ebaluleke kakhulu kwimpilo yakho, kodwa yinto enamandla yokulwa ne-antioxidant ngokwayo. Iinqothu ziqukethe i-zeaxanthin kunye ne-lutein, eziye zihambelana ne-vitamin A. Ukutya okucebileyo kula ma-antioxidants kunokunceda ukunciphisa umngcipheko wakho womhlaza ngokuthintela umonakalo kumaseli enempilo emzimbeni wakho.

Ekubeni iinqwelo ziphantsi kweekhalori kunye nomthombo omuhle we-fiber, zinokukunceda ulahlekelwe isisindo xa kuyimfuneko-kubalulekile kuba ukukhuluphala kunomngcipheko wesifo senhliziyo, isifo sikashukela kunye nezinye iintlobo zomhlaza.

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Ubhontshisi obomileyo

Ubhontshisi obomileyo, njengeembotyi ze-navy, iiimbotyi zentliziyo, iiimbotyi ze-pinto kunye nobhontshisi abamnyama, ziyimithombo eninzi echasayo yokuvelisa izityalo zeprotheni, amaminerali, ii-vitamine eziyinkimbinkimbi kunye ne-vitamin K. , kwaye ziqukethe iipolphenol ezisebenza njengama-antioxidants.

Uphando lubonisa ukuba ubhontshisi obomileyo bunokunika uncedo lwezempilo kwaye luncede ukuthintela iintlobo zesifo senhliziyo, isifo sikashukela, uxinzelelo lwegazi oluphezulu kunye nokunciphisa ukuvuvukala. Njengoko ziphakamileyo kwiiprotheyini, zilungele ukutya okungenasidlo oya kuzithandana nangona ungenayo imifuno.

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Kale

I-Kale ngumthombo ogqwesileyo wamavithamini A, C, kunye no-K, kunye nomthombo omuhle we-calcium, isinyithi, i-magnesium, i-potassium, kunye ne-vitamin C ngelixa liphantsi kwe-sodium. Kananjalo iphantsi kweekhalori kwaye ine-fiber encinane.

I-Kale iqukethe izixhobo ezibizwa ngokuba yi-glucosinolates ezinokukunceda ukukhusela umdlavuza, kunye ne-lutein kunye ne-zeaxanthin, ezinxulumene ne-vitamin A kwaye zinokunciphisa umngcipheko wakho wokuhlakulela i- cataract kunye ne- macular degeneration . Kwakhona, i-lutein inokunceda ukukhusela i-atherosclerosis. Yongeza i-kale kwisaladi okanye udle ama-kale chips njenge-snack.

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I-oyile ye-olivu

Ioli e-Olive yinto ebalulekileyo yokutya kweMedithera, eye yadibaniswa nentliziyo yezempilo kunye nokuphila ixesha elide. Zityebi kwiimveliso ze-monounsaturated ezilungileyo kwimithambo yakho yegazi kwaye i-polyphenols esebenza njengama-antioxidants ukukhusela iiseli emzimbeni wakho.

Ioli e-Olive inceda ukunciphisa ukuvuvukala, ukunciphisa i-cholesterol ephezulu, kwaye kunokwenzeka ukuba ezinye ze-polyphenols zinokukunceda ukukhusela ezinye iifom zomhlaza, ngoko ke ioli edibanisayo yokongeza kwikhikhini yakho. Akusoloko kulungele ukupheka kodwa kulungele ukulungiswa kweladi kunye nokugqiba izitya zecala.

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Oranges

I-Oranges iyimithombo emihle kakhulu ye vithamini C kunye ne-potassium, kwaye iqulethe i-fibre, i-calcium, kunye ne-folate. I-fiber kunye ne-oranges inokunceda ukugcina intliziyo yakho iphilile, kwaye i-vitamin C ibalulekile kumsebenzi wesistimu ye-immune, izicubu ezinamandla ezinamandla kunye nemithambo yegazi enempilo.

I-oranges kunye nejusi le-orange zidibanisa ngokugqithiseleyo ekudleni okuchasayo kwaye akudingeki ukuba uzigcine kwikusasa. Ii-oranges zenza i-snacks emnandi emva kwemini kwaye ingadibaniswa kwiindidi ezahlukahlukeneyo nezitya.

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Islamoni

I-Salmon iqulethe inani elincinane le-omega-3 e-fatty acids-ngaphezulu kuneyiphi na intlanzi okanye ivenkile. Uphando lubonisa ukuba abantu abanomdla ophezulu kula ma-fatty acids bangenako ukufumana ubunzima bamehlo anomileyo , kwaye kulungile entliziyweni kuba amafutha enempilo anceda ukunciphisa ukuvuvukala nokugcina i-cholesterol kwisheke.

I-American Heart Association ibonisa ukuba udle iintlanzi ezinamanci ubuncinane kabini ngeveki ngenxa yezo-omega-3 ezizuzisayo, kodwa oko kwenza ukuba i-salmon ibe bhetele kukuba yinto enomthombo omuhle we-antioxidant othiwa i-astaxanthin.

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Ispinatshi

Isipinashi yenye yezona zinto ziyaziwayo kakhulu kuzo zonke izidlo eziphambene nokutsha. Iqukethe i-lutein, ehambelana ne-vitamin A kunye ne-beta carotene. Isipinashi sinokunika isinyithi, i-vitamin K, kunye ne-folate, kwaye i-calories ephantsi kakhulu, ngoko ifikeleleke ekudleni kwesisindo.

Uphando lubonisa ukuba abantu abadla ukutya okuhlaza, amaqabunga amaqabunga, njengopinashi, banokuba nomngcipheko we- macular degeneration , ukwenzela ukuba uninzi lwepinishi eliphephe okanye eliphekweyo ekudleni kwakho.

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Ierberberries

Ierberberries ziyanandipha, zininzi kwaye zinamnandi-kwaye zenze ngcono ngakumbi, zikulungele impilo yakho. I-Strawberries ziphantsi kweekhalori, eziphezulu kwi-fiber, kwaye ziqukethe iivithamini kunye neemaminerali umzimba wakho kufuneka usebenze ngokuqhelekileyo, kubandakanywa ne-vitamin C. Zineendawo ezinxamnye nokutshabalala kunye neenzuzo ezininzi zezempilo.

Kuphela malunga namajikijolo alungile ngenxa yokuba iigigments ezinika umbala wazo ziqulethe i-antioxidants ezinokukunceda ukunciphisa ukuvutha.

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Iipatata ezinomsoco

Iitapile ezithambile zizityebi kwiithamini kunye namaminerali. Njengemifuno enemibala e-orange, iphezulu kwi-vithamini A kunye ne-beta-carotene, eyona nto inamandla kakhulu. Iitapile ezinomso nazo ziyimithombo eninzi kakhulu yamavithamini kunye neemaminerali, kuquka amavithamini C no-K, i-potassium, kunye ne-vitamines e-complex.

Iitapile ezinomso nazo zininzi zefiber kwaye aziphezulu kakhulu kwiikhalori, ngoko zenza ukongeza okonkcenkceshe kunoma yintoni ukutya. Iipatata ezinomsoco eziphekiweyo zigqibeleleyo njenge-dish side okanye ziphakame ngeembotyi ezibhakiweyo kunye ne-broccoli kwaye uyidle njengesidlo.

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Swiss Chard

I-Swiss chard yinto enhle kwaye ilumnandi. Yinto emangalisayo (kunye nebalabala) yemifuno eluhlaza okwesibhakabhaka ukudibanisa uluhlu lwakho lokuthengisa ukutshabalala. I-Swiss chard ngumthombo ogqithiseleyo wamavithamini A kunye neK, umthombo omuhle wamaminerali amaninzi kunye neepilori eziphantsi kakhulu.

Uphando lubonisa ukuba i-Swiss chard ingaba ne-flavonoids esebenza njengama-antioxidants kunye nokunciphisa ukuvuvukala ukwenzela ukuba idibanise impilo kwimenyu yakho.

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IWalnuts

I-Walnuts iyimithombo emihle kakhulu yamafutha enempilo, iiprotheyini, i-vitamin E, amaminerali kunye neeprotochemicals ezibizwa ngokuthi i-sterols. Ziqulethe i-monounsaturated fatty acids kunye ne-omega-3 fatty acids ezilungileyo entliziyweni yakho. I-Walnuts nayo i-energy-dense, ngoko ke unokufuna ukujonga ubungakanani bendawo yakho, kodwa, nangona ziphezulu kwiekorikhi, ukutya i-walnuts ezincinci kunokukunceda uzive ixesha elide kwaye ngokwenene kukunceda ulahlekelwe isisindo.

ILizwi

Ukongeza oku kutya okunempilo nokutya kunokunceda ukuphucula impilo yakho yonke kwaye kube lula ukulawula ubunzima obuphilileyo. Ukutya okucebileyo ekudleni okuvuthayo kunokunceda ukunqanda iimeko ezithile zempilo ukuba zenzeke njengoko uneminyaka yobudala. Qiniseka ukuba ugcine ukutya kwakho okuchasayo kukuphilile ngokusebenzisa iindlela zokupheka kunye nokulungiselela ukutya.

> Imithombo:

> American Heart Association. "Intlanzi kunye ne-Omega-3 Acatty Acids."

> Bouchenak M, uLamri-Senhadji M. "Umgangatho wokutya okunomsoco wemifuno, kunye nendima yabo kwi-cardiometabolic risk prevention: ukuhlaziywa." UJ Med Food. 2013 Mar; 16 (3): 185-98.

> Butalla AC, i-Crane TE, i-Patil B, i-Wertheim BC, i-Thompson P, i-Thomson CA. "Iimpembelelo zerrotti yongenelelo kwi-carotenoids ye-plasma, uxinzelelo lwe-oxidative kunye nokuvuvukala kwintsholongwane yomdlavuza webele." Cancer Cancer. 2012; 64 (2): 331-41.

> Damasceno NR1, Pérez-Heras A, Serra M, Cofán M, Sala-Vila A, Salas-Salvadó J, Ros E. "Ukufunda iCrossover ngokutya okunamafutha omnquma entombi, ama-walnuts okanye ama-alimondi. Iimpembelelo kwi-lipids nakwezinye iimpawu zengozi ye-cardiovascular risk. "I-Nutr Metab Cardiovasc Dis. 2011 Juni; 21 iSiza 1: S14-20. Itheyithi: 10.1016 / j.nemecd.2010.12.006.

> Dreher ML, iDavenport AJ. "Hass composition of avocado kunye nemiphumo yempilo." Crit Rev Ukudla Sci Nutriti. 2013; 53 (7): 738-50. i-doi: 10.1080 / 10408398.2011.556759.