Abasekeli bokudla okuluhlaza bakholelwa ukuthi ukucubungula ukushisa kwemikhiqizo kubabhubhisa wonke amavithamini namaminerali awusizo. Abamelene nabo baphikisa ngokuthi ukudla okupheka kubasiza ukuthi bamunceke kangcono. Yikuphi ukudla okunempilo okufanele ukudle ngemva kokupheka?
Izaqathe
Isanqante – umthombo we-beta-carotene nezinto ezingavuthiwe eziwusizo zingena emizimbeni yethu kancane. Ukwelashwa ngokushisa kukhulisa ukumuncwa kwe-beta-carotene kusuka kuzaqathe, kanti nasenqubeni yokupheka noma yokuthosa izaqathe, kusenama-antioxidants amaningi. Ukudla isanqante kuhle kokubili eluhlaza futhi ngendlela ephekiwe.
Isipinashi
Isipinashi siqukethe ama-oxalates, avimbela ukumunca i-iron. Insimbi eluhlaza evela esipinashi imuncwa ngamaphesenti ama-5 kuphela. Ukwelashwa okushisa amaqabunga kunciphisa okuqukethwe oxalates. Kubalulekile ukuthi ungaphuzi isipinashi ngenkathi upheka.
utamatisi
Utamatisi uqukethe ama-antioxidants lycopene. Kuyasiza ekuvikeleni umdlavuza nezifo zenhliziyo. Lapho ukwelashwa kokushisa kokuqala kotamatisi, izinga le-lycopene landa, futhi lithatha kangcono. Futhi, kunconywa ukuthi kushintshwe ukusetshenziswa kukamatamatisi aluhlaza naphekiwe.
I-asparagus
Lapho i-asparagus iphathwa ngokushisa, yandisa i-bioavailability yezakhi kanye nama-polyphenols - ama-antioxidants avikela umzimba emiphumeleni eyingozi yemvelo. Futhi, uma ukufuthelana ku-asparagus kwandisa ukugxila kukavithamini A, i-beta-carotene, ne-lutein.
amakhowe
Amakhowe aqukethe amaprotheni amaningi, amavithamini namaminerali. Ukuwapheka emafutheni kukhulisa kakhulu ukondleka kwawo futhi kusiza umzimba ukumunca imikhiqizo esindayo.