Wonke umuntu uyalazi igama elithi "". Futhi sijwayele ukuthi lezi ikakhulukazi izithelo ezingavamile (ezifana nomango, ukhukhunathi) namajikijolo (i-goji, ama-blueberries), kancane kancane - i-algae (njenge-spirulina).
Kodwa empeleni, hhayi kuphela amajikijolo aphesheya kanye nezithelo ezingavamile ezigcwalisa "i-piggy bank" yethu yamavithamini nezinye izinto eziwusizo! Kodwa ngezinye izikhathi imikhiqizo "evamile", izinzuzo ezivelele ezingaziwa kuwo wonke umuntu.
1. Ummbila. I-"Hercules" enjalo eyaziwayo - i-superfood?! Ngokombono womkhiqizo, hhayi i-logic yokumaketha - yebo!
Izinzuzo ze-Oatmeal:
· Umthamo omkhulu wamaprotheni emifino kanye namafutha emifino angu-6.2%!
Kuqukethe ama-antioxidants
I-phosphorus ne-calcium eningi!
Inomphumela ovala futhi wokulwa nokuvuvukala ku-mucosa yesisu;
Ihlanza amathumbu kubuthi kanye nokwakheka okumile;
Ivimbela umdlavuza wesisu, izilonda zesisu kanye ne-gastritis;
Iwusizo esimweni sesikhumba;
Ikhuthaza ukwehla kwesisindo futhi yehlise i-cholesterol embi.
Izikhathi ezimbili ezingajabulisi kangako:
I-oatmeal kufanele idliwe ngokulinganisela, ngaphandle kwalokho iqala ukugeza i-calcium.
· I-oatmeal “esheshayo” - ngaphandle uma, kunjalo, inothiswe nge-premix ye-vitamin-mineral - iqukethe imisoco encane kakhulu.
2. Impuphu kakhokho.
Yebo, yona leyo abaningi bethu ababeyiphuzisa ogogo ebuntwaneni! I-cocoa powder "ikhokhiswa" ngezinto ezizuzisayo - - ezisiza ukunciphisa umfutho wegazi ophezulu futhi zivikele ekucindezelekeni. Impushana kakhokho inama-calories angu-15 kuphela ithisipuni ngentaba futhi cishe awekho amafutha, ngakho “indawo” enempilo kashokoledi yokwehlisa isisindo nangale kwalokho! Uma ufisa ushokoledi, i-ayisikhilimu noma ikhekhe (futhi konke lokhu, ngeshwa, kude nempilo) - i-cocoa iyisinqumo esingcono kakhulu! Kuhle ukuthola i-cocoa powder eluhlaza (oluhlaza): igcina izinto eziwusizo kakhulu. Ungakwazi ukupheka njengesiphuzo esishisayo, esijwayelekile kwabaningi, noma uxove i-cocoa powder encane ku-smoothie ukuze unikeze isiphuzo ukunambitheka kukashokoledi! Vele ukhumbule ukuthi ukuphuza i-cocoa ebusuku akukhuthazwa, ngoba kuvuselela.
3. Utamatisi unama.
Ngokuvamile lo mkhiqizo ubhekwa ngandlela-thile "umpofu", isabelomali, ngakho-ke - baphetha - kanye nokudla okuphansi. Kodwa utamatisi unamathisele akuyona "ukudla okusemathinini" okushibhile, kodwa inqolobane yangempela yezakhi.
I-tomato paste iqukethe into ebalulekile i-lycopene, ethuthukisa kakhulu isimo sesikhumba, isinikeza ukukhanya okunempilo, futhi ilungele inhliziyo (yehlisa ingozi yokuhlaselwa yinhliziyo ngama-34% kwabesifazane, ngokusho kodokotela). Utamatisi unama kulula ukuyisebenzisa, ngoba. ayidingi ukushisa, ingafakwa ngqo esitsheni esiphelile - gudluza futhi yilokho. Ukunamathisela utamatisi ngokusho kwe-GOST noma okufanayo akuqukethe odayi kanye nesitashi, futhi ithebula noma usawoti wasolwandle usebenza njengesilondolozi. Imvelo, umkhiqizo wokudla okunomsoco ogxilile!
4. I-Brokholi (i-asparagus noma iklabishi “eliluhlaza”)
– isidlo esijwayeleke kakhulu etafuleni lethu, kodwa siwukudla okuphezulu. Zihlulele wena: ngokwe-100 g, inamakhalori amaningi kunenyama yenkomo (impendulo yethu kubantu abadla inyama !!), kanye nokuqukethwe okuphezulu kwe-vitamin A, ngezinye izikhathi okubhekwa ngokuthi "intula".
Inhloko EYODWA nje ye-broccoli iqukethe:
904% wokudla kwansuku zonke kavithamini C,
Amaphesenti angama-772 yenani lansuku zonke likavithamini K (olungele amathambo nezinso, ubandakanyeka ekumunceni i-calcium novithamini D),
I-96% yesidingo sansuku zonke se-folic acid,
I-29% yenkambiso ye-calcium (ngendlela emuncwa kahle!),
I-25% ye-iron evamile,
I-32% ye-magnesium evamile,
I-40% ye-phosphorus evamile,
I-55% ye-potassium evamile.
Okuqukethwe okuphezulu kwalezi zakhi kutholakala ku-broccoli esanda kuqandiswa. Uma igcinwe (hhayi iqhwa), amavithamini nezinye izinto ezivela eklabishi eluhlaza, ngeshwa, "". Ngesizathu esifanayo, ayikwazi ukufakwa ekuqandeni okujulile (okunamandla)!
Ingabe usenokungabaza ukuthi lokhu ukudla okuphezulu?!. Kuyacaca ukuthi ukwelashwa okushisa okuthambile kuzolahlekelwa ezinye zezakhi. Kodwa ungapheki i-broccoli, ikakhulukazi isikhathi eside: kungcono ukuyi-blanch, ukuthosa ngokushesha ku-wok, noma ukubhaka kuhhavini elishisayo noma ku-grill.
5. Ama-beet.
Enye engeyona neze into engavamile futhi ebonakala ikude nomkhiqizo “omkhulu” onezakhiwo ezivelele zokondleka kanye nesiqalo esithi “super”!
· Ama-beet anciphisa umfutho wegazi ophakeme futhi asiza ekulawuleni ukucindezeleka, alungele inhliziyo.
· Muva nje, kube nobufakazi bokuthi i-beetroot "inamandla" emvelo: yandisa ukukhuthazela ngokomzimba! Ngakho-ke kuwumkhiqizo obalulekile wabantu abaphila impilo esebenzayo.
Okuqukethwe kwe-macro- kanye ne-micro-nutrients ku-beet iphansi, inomsoco ophansi - akuyona ukudla, kodwa i-supplement yokudla!
· Ama-beet anekhalori ephansi, awusizo ku-hematopoiesis kanye nokwenza kube lula ukukhipha ubuthi ngokuthambekela kokuqunjelwa.
Kubalulekile ukwazi ukuthi ungapheka kanjani futhi udle ama-beet – ukudla nje amabhitrudi aluhlaza noma ukuphuza ijusi eluhlaza kuyingozi: aqukethe izinto ezinobuthi obuphezulu kanye ne-carcinogenic. Ukungathathi hlangothi kwabo kulula kakhulu - ukwengeza kuma-smoothies noma ijusi ngama-beet: isibonelo, okungenani ijusi lemon, i-orange noma i-apula (noma ngisho ne-ascorbic acid). I-Beetroot "iwukugqamisa" kwe-palette yemifino yokudla kwethu, kodwa njengokudla, ngobuningi, kuyingozi ukuyidla: iyancipha, kunoshukela omningi; Ukusetshenziswa ngokweqile kwehlisa i-calcium.
Ngakho-ke sithole ama-Superfoods angu-5 Okulungele I-Vegetarian Friendly Surprise! Iphuzu eliphelele lokudla "i-superfoods" likhona ngqo kusethi yamavithamini namaminerali, usizo olukhethekile, noma okuqukethwe kwamaprotheni aphezulu, hhayi ekuhloniphekeni nokungafinyeleleki komkhiqizo. Ngakho-ke, njengoba ubona, ezinye "i-superfoods" ezibukeka i-nondescript sekuyisikhathi eside zingaphansi kwekhala lethu, futhi zitholakala kabanzi!