Okuqukethwe
Ukushisa kwehlobo kuholela ekwehliseni unomphela kwesifiso kanye nezicelo ze-gastronomic; Ukudla ikhalori kwehla ngenxa yokujwayelekile kokushisa nokucindezela. Umzimba kufanele usebenze kanzima, kanti umthwalo owengeziwe esiswini ngalesi sikhathi awunalutho.
Sikhethe izinketho ezinhle kakhulu zokudla kwasehlangothini ehlobo, okunempilo futhi okumnandi!
Couscous
I-Couscous iyisitsha esiseceleni, into efana nokhilimu wokunambitheka kukakolweni. Kuyinhlamvu, ngakho-ke amandla omzimba ngemva kokusetshenziswa kwawo anikezwa isikhathi eside. Ngenxa yenani eliphansi le-calorific nokwakheka okuwusizo, kubhekiswa ezitsheni zohlangothi lokudla, kuthuthukisa umgudu wokugaya ukudla, kunciphisa i-cholesterol, futhi kukhulisa i-hemoglobin. Ukulungiselela i-couscous kuyashesha kakhulu - asikho isidingo sokuma esitofini ngosuku olushisayo.
I-Quinoa
I-Quinoa iwumthombo obalulekile wamaprotheni emifino agayeka kalula. Lokhu okusanhlamvu kugcwele insimbi, i-calcium, i-phosphorus, i-zinc; ingathuthukisa imizwa, ikhulule ukukhathazeka, iqinise amasosha omzimba, futhi isize ukuba i-calcium imunce ngokusebenza ngokwengeziwe.
Ukolweni
Ummbila unothile ngamavithamini namaminerali abalulekile: amavithamini B, PP, E, K, D, iron, potassium, magnesium, phosphorus, ne-zinc. Ummbila okhilimu uhlanza umzimba wobuthi, uqukethe ama-antioxidants asiza ukumisa inqubo yokuguga futhi alwe nokuthuthukiswa kwezimila ezimbi.
I-pasta kusuka kukolweni we-durum
I-pasta evela kukolweni we-durum ingumkhiqizo olula wokudla futhi awunawo amavithamini namaminerali - aqukethe amaprotheni aphezulu namafutha aphansi. Ngenxa yobuningi bemifino, i-pasta ongayipheka usebenzisa, noma amasoso asekelwe kuwo - inzuzo ephindwe kabili.
Upelepele obomvu obosiwe
I-Bell pepper inothile nge-vitamin C, futhi ikakhulukazi inqwaba yayo igxilwe ohlangeni, esingazisoli nakancane ngaphambi kokupheka. Upelepele ungumthombo we-potassium, i-calcium, i-sodium, i-magnesium, i-fluorine, i-phosphorus, insimbi, i-chlorine, i-zinc, i-manganese, i-iodine, i-chromium, nesulfure, i-cobalt. Bhaka upelepele wonke ngezinongo, nesitsha eseceleni senyama noma inhlanzi sesilungile.
I-Broccoli nekholifulawa
Lezi zinhlobo zeklabishi zicebile. Ku-vitamin B, bangavuselela ukwakheka kwegazi futhi bakhuthaze isimiso senhliziyo. Futhi i-broccoli, ukholifulawa onama-kilojoule amancane, unokunambitheka okuyingqayizivele okubenza babe isidlo sasemaceleni esihle. Ziwusizo for the wokugaya ukudla kanye amasosha omzimba izicubu.
Zucchini
I-Zucchini iqukethe inani elikhulu lamavithamini namaminerali, ivuselela uhlelo lokugaya ukudla, ijwayele ibhalansi kasawoti wamanzi, isize ukususa ubuthi kanye nokungcola. Ukusetshenziswa kwe-zucchini kuyasiza ngokukhathala kwemizwa nokuqubuka kwesikhumba.
Obhontshisi abaluhlaza okotshani
Ubhontshisi obuluhlaza njengesitsha eseceleni buzuzisa. Ayikwazi ukuqoqa izinto eziyingozi ezitshalweni. Ubhontshisi ujwayele uhlelo lokugaya ukudla, uqukethe amavithamini A, B, C, E, uvimbela izifo zenhliziyo nemithambo yegazi.