Iningi lemifino nezithelo ekhasini lazo liqukethe umsoco ophakeme kakhulu, amavithamini namaminerali.
Sicela ungajahi ukuhlanza le mikhiqizo, ube nayo kanye nekhasi.
Apples
Ikhasi lama-apula linzima kakhulu ukuhlafuna nokugaya. Kodwa kulapho okugxilwe khona okuyinhloko kwefayibha ewusizo yokusutha nokugaya okungcono. Ekhasini lama-apula kukhona ama-quercetin amaningi, uvithamini C, nama-triterpenoid avikela umzimba emdlavuzeni.
Isitshalo seqanda
Ikhasi lezitshalo zamaqanda linganambitha okumunyu, futhi lingamanzi emanzini anosawoti; iningi liyasusa. Noma kunjalo, i-rind yalo mkhiqizo iqukethe i-phytonutrient nasunin eyingqayizivele. I-antioxidant enamandla evikela amaseli ekulimaleni nasekugugeni ngaphambi kwesikhathi.
I-Pasternak
Le mpande yemifino efana noqathe, umbala omhlophe, ukunambitheka okuncane oku-tangy. Futhi ungqimba ophezulu ungumthombo wezakhi eziningi (i-folate ne-manganese), ngakho-ke kungcono ukuwupheka nekhasi.
Ukhukhamba
Abanye abantu bakhetha ukusika ikhukhamba ngoswazi olunzima lwesaladi ethambile, okuthi, ngeshwa, iqukethe ama-antioxidants akhulisa amasosha omzimba kanye nefayibha yokuhlanza umzimba kahle.
amazambane
Lungisa amazambane acubuziwe ngesikhumba mancane amathuba okuthi uphumelele. Noma kunjalo, ibhakwe noma ibilisiwe ingapheniwe, iqukethe izakhi zomzimba ezingama-20% ngaphezulu (kufaka phakathi amavithamini namaminerali), kanye nayo yonke imicu edingekayo.
Izaqathe
Isikhumba sonqathe siqukethe ama-antioxidants adingekayo okusiza ukuvikela umzimba wonke ngaphambi kokupheka izaqathe, kuhle nje ukuwasha hhayi iRUB ngebhulashi eliqinile ukuqeda umhlaba.