Isifo sikashukela Isiqhelo seZitya eziPheleleyo eziPheleleyo kwiiLungu zase-Summer

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Musa Ukwesaba Ukuzalisa I-Plate Yakho Ngezi Zitya Zecala

Xa kuziwa ekucwangciseni iphathi, ukutya ngokuqhelekileyo kukujoliswe kuyo. Masijongane nayo - into esiyityayo inceda ukuqokelela kunye nawuphi na umthendeleko. Enyanisweni, akuqhelekanga ukufumana abahamba ngeqela bedibene kunye netafile yokutya. Nangona kukumnandi ukwabelana ngesidlo, ukucwangciswa kokutya kunokuxinzeleleka xa unesifo sikashukela okanye uzama ukunciphisa umzimba. Kubalulekile ukwazi indlela yokuhamba kwitheyibhile yokudla kwakunye negalelo ngokuzisa okanye ukwenza ukhetho oluhle . Ingaba uhamba kwiqela okanye usibamba, ukuzalisa oku kudla akuyi kubonakalisa umonakalo kwinqanawa yakho okanye ushukela wegazi. Zama enye yalezi ndlela zokupheka zempilweni eziphilileyo ezi-5 kule hlobo lehlobo.

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Utamatato, ikhukhamba kunye ne-avovoc Salad

Ukuhlanganiswa kweetamatati, ikhukhamba, kunye ne-avocado yenza isaladi epheleleyo ephantsi kwe-carbohydrate, isityebi e-fat-healthy fat and full flavor. Utamatisi zizityebi kwi-vitamin C kwakunye ne-lycopene. Ezinye iingcamango zibonisa ukuba izidlo ezizityebi kwi-lycopene zinganciphisa umngcipheko womhlaza wesibeletho. Utamatisi nazo zininzi ukutya xa unesifo sikashukela.

> Imithombo:

> Linus Pauling Institute. ICarotenoids. http://lpi.oregonstate.edu/infocenter/phytochemicals/carotenoids/

Kaninzi

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Ukholiliyo ngeHerby Crumb Topping

Uluhlaza kwintyatyambo yilo "elitsha" imifuno namhlanje. Isetyenziswe njengenxalenye yeetayibhile kunye nelayisi, i-cauliflower inokuthabatha amaqabunga amaninzi kwaye iipakishe i-punch enkulu yokutya. Ukholiliyali ungowomndeni wezityalo ezihlanjululwayo kunye nemvelo kunye ne- fiber kunye ne-potassium. Ucwaningo lwe-epidemiological lubonisa ukuba ukuphakama okukhulu kwemifuno ye-cruciferous kunokunciphisa umngcipheko weengqimba ezithile. Ukwenza kube lula ngakumbi, i-1/2 indebe iphekwe iqulethe kuphela: i-15 calories, i-0 g i-fat g i-2 g i-carbohydrate, i-1.5 g i-fiber, i-1 g ishukela, i-1 g iprotheni.

> Imithombo:

> Linus Pauling Institute. Imifuno yeCruciferous. > http://lpi.oregonstate.edu/mic/food-beverages/cruciferous-getgetables

Kaninzi

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I-Sauted Zucchini kunye neWalnuts

I-Zucchini iyimifuno ekhethiweyo yehlobo ekulungele ukugcoba, ukuloba okanye ukubhaka. Hlanganisa i-zucchini kunye nama-walnuts kwaye unentliziyo enempilo, i-fibres ecebileyo, esezantsi i-carbohydrat dish eyenziwayo kwaye idle. I-Walnuts iqukethe i-omega-3 alpha-linolenic acid (ALA) esityalo. I-long-chain omega-3 fatty acids, i-DHA kunye ne-EPA ingaqulunqwa kwi-ALA. Uphando lubonisile ukuba ukutya okutyebileyo kwi-omega-3 fatty acids kunokunciphisa ingozi yesifo senhliziyo kwaye kunokunceda abo bahlobo lwe-2 lwe-diabetes, ikakhulukazi abo abane-triglycerides ephakamileyo.

> Imithombo:

> Linus Pauling Institute. I-Acids Fatty Acids. http://lpi.oregonstate.edu/infocenter/othernuts/omega3fa/

Kaninzi

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Pesto Asparagus

I-Asparagus ngokwemvelo iphantsi kweekhalori, i-sodium kunye ne-carbohydrate, efanelekileyo yetshukela yegazi kunye nokulawula ubunzima. I-Asparagus isityebi se-vitamin C kunye ne-rutin, i-flavonoid, enokukunceda ukuqinisa imithana yegazi. Impilo yesitya segazi ibalulekile kubantu abanesifo sikashukela njengoko beyingozi yokwandisa isifo sesitya segazi esinjenge-athersclerosis kunye nesifo se-peripheral disease.

> Imithombo:

> IKomishoni yeAparagus Commission. http://www.calasparagus.com/ConsumerInformation/NutritionalInformation/index.html

Kaninzi

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I-Cinnamon i-Almond Carrot Salad

Abantu abaninzi abanesifo sikashukela bakholelwa ukuba "abavunyelwe" ukuba badle izaqathe ngenxa yokuba "bashukela." Le ngqungquthela. Iinqathi ze-fiber eziphezulu (~ 3 g kwi 1/2 cup) i-vegetable non-starchy ecebileyo kwi-Vitamin A. Izifundo zibonise ukutya kwe-Vitamin A kubaluleke kakhulu kwimpilo yamehlo . I-1/2 indebe ephekwe yinqwelo iqukethe ~ 6 g ye-carbohydrates. Uyakufumana umthamo wakho wemihla ngemihla yeVithamini A kule ncinane encinci.

Kaninzi