I-Parsley ne-endive, i-oak leaf lettuce ne-iceberg, i-romano nesipinashi, i-arugula ne-chard, i-watercress ne-kale - izinhlobonhlobo zemifino eluhlaza zinkulu kakhulu kangangokuba akunzima ukuyifaka ekudleni kwakho! Bangeze kumasaladi nakuma-smoothies, sebenza njengesitsha eseceleni, noma upheke njengesifundo esiyinhloko. Kungani lokhu? Nazi izizathu eziyisithupha.
1. Gcina ubusha
UVitamin K ubaluleke kakhulu ekuvikeleni izinguquko ezihlobene nobudala. Ukushoda kwayo kungaholela ezifweni zenhliziyo nemithambo yegazi, ukuqaqamba kwamathambo nokubalwa kwemithambo nezinso. Inkomishi eyodwa yanoma imiphi imifino emisha izonikeza okungenani imfuneko yansuku zonke kavithamini K. Kale, noma i-kale, iqukethe okuphindwe kasithupha imfuneko yansuku zonke, imifino yedandelion iphindwe kahlanu imfuneko yansuku zonke, futhi ichard iphindwe kathathu nengxenye imfuneko yansuku zonke.
2. Nciphisa amazinga e-cholesterol
Isibindi sisebenzisa i-cholesterol ukwenza ama-bile acid ukusiza ekunciphiseni amafutha. Lapho i-bile acid ibopha ezintanjeni zalemifino, ikhishwa emzimbeni. Lokho wukuthi, isibindi kufanele sisebenzise i-cholesterol eningi ukwenza i-bile acid entsha. Ngenxa yalokho, amazinga e-cholesterol ayancipha. Imifino yesinaphi eshubile kanye ne-kale benza lokhu kangcono kakhulu kunokuluhlaza.
3. Thuthukisa impilo yamehlo
Imifino enamahlamvu, ikakhulukazi i-kale, i-dandelion, imifino yesinaphi, ne-chard yaseSwitzerland, icebe nge-lutein ne-zeaxanthin. Lawa ma-carotenoid asiza ukunciphisa ubungozi be-cataract futhi athuthukise amandla okubuka.
4. Yiba namandla ngokwengeziwe
Inkomishi ye-endive eluhlaza inikeza ingxenye eyodwa kwezishumi yezidingo zomzimba zansuku zonke ze-vitamin B5 (i-pantothenic acid). Amavithamini B asiza ukuguqula ama-carbohydrate abe yi-glucose, umzimba ongawasebenzisela amandla. Lawa amavithamini ancibilikiswa ngamanzi, okusho ukuthi umzimba wethu awuwagcini, ngakho-ke udinga ukuwathola nsuku zonke ekudleni.
5. Qinisa amathambo
Ukudla okumunyu, okubandakanya imifino eminingi enamahlamvu, kusiza isibindi ukuhlanza igazi futhi kukhuthaze ukukhiqizwa kwamajusi wokugaya ukudla. Futhi ukunambitheka okumunyu kukhombisa ubukhona be-calcium. Akunakwenzeka ukuthi uzodla imifino eyanele ngosuku ukuthola ama-milligram ayi-1000 we-calcium (ukudla okunconywayo kwabesifazane). Kepha kanye neminye imithombo yale macronutrient, imifino ingasiza ukubhekana nalo msebenzi. Isibonelo, amahlamvu edandelion (amagremu ayi-100) aqukethe cishe ama-20% wenani lansuku zonke le-calcium, i-arugula - 16%, nesinaphi - 11%.
6. Vimbela umdlavuza wamathumbu
Imifino Kale nemastadi ingeyomndeni weklabishi - futhi ingukudla okuphekiwe okungokoqobo. Ngokuqondile, ucwaningo olushicilelwe ngo-2011 ku Journal of the American Ukudla Associationikhombise ukuxhumana phakathi kokusetshenziswa kwale mifino kanye nokwehla kwengozi yomdlavuza wamathumbu.
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