I-Watercress, i-bok choy, i-chard ne-beet imifino ingenye yemifino enomsoco kakhulu egcwele amavithamini namaminerali, ngokocwaningo olusha.
Ngesikhathi esifanayo, akufanele ulindele umsoco ovela ku-raspberries, ama-tangerines, u-garlic no-anyanisi, ngokusho kocwaningo olufanayo.
Iziqondiso kazwelonke zokudla zigcizelela ukubaluleka kwezithelo nemifino "yamandla", ehlotshaniswa nokunciphisa ingozi yezifo ezingapheli.
Kodwa-ke, umbhali wocwaningo uphawula ukuthi okwamanje akukho ukusatshalaliswa okucacile kwenani lokudla okunomsoco wemifino, okuzobonisa ukuthi yimiphi imikhiqizo okufanele ihlukaniswe kakhulu ngokuthi "amandla".
Esethulweni sakhe, u-Jennifer Di Noya, umsizi kaprofesa wesayensi yezokuhlalisana kwabantu eWilliam Patterson University, eWayne, eNew Jersey, uhlanganise uhlu olusekelwe ekuzuzeni umsoco kwezithelo nemifino esebenzisa idatha evela ku-USDA.
U-Di Noya uthi: "Ukudla okusezingeni eliphezulu kunesilinganiso esiphezulu somsoco kuya kwekhalori." “Amaphuzu angasiza abathengi ukuthi bagxile ezidingweni zabo zansuku zonke zamandla kanye nendlela yokuthola izakhamzimba eziningi ngangokunokwenzeka ekudleni. Amazinga akhombisa ngokusobala inani lokudla okunomsoco futhi angasiza ekuqondiseni ukukhetha. "
U-Di Noya ubala inani lokudla okunempilo kwezithelo nemifino engu-47 futhi wathola ukuthi zonke ngaphandle kwesithupha zazihlangabezana nemibandela yokudla “amandla”.
Eziyishumi eziphezulu - imifino e-cruciferous kanye nemifino eluhlaza emnyama. Ngokulandelana, ziyi-watercress, i-bok choy, i-chard, imifino yebhitrudi, ilandelwa isipinashi, i-chicory, i-lettuce yeqabunga, i-parsley, i-ulethisi yamaRoma kanye nemifino ye-collard.
Yonke le mifino inamavithamini B, C, no-K amaningi, okusansimbi, i-riboflavin, i-niacin, ne-folic acid—izakhi ezisiza ukuvikela umzimba kumdlavuza nesifo senhliziyo.
“Le mifino eluhlaza iphezulu ngokufanele ohlwini lwemifino 'yamandla'," kusho u-Lori Wright, umkhulumeli we-Academy of Nutrition and Dietetics.
“Zinamavithamini B amaningi, futhi amaqabunga awo anomucu omningi,” kusho uWright. – Uma ucabanga ngezitshalo, kulamacembe lapho kugcinwa khona izakhamzimba. Lezi zitshalo ezinamahlamvu zigcwele amaminerali, amavithamini, ne-fiber futhi zinekhalori encane kakhulu.”
Abantu abasika amaqabunga ezitshalo ezifana nesilimo esidliwayo esinamagatsha anamanzi, izaqathe, noma isithombo sebhitrudi “basika ingxenye ewusizo kakhulu,” kusho uWright, umsizi kaprofesa e-Institute of Public Health e-University of South Florida, eTampa.
Izithelo nemifino eyisithupha engafakwanga ohlwini lwemikhiqizo yamandla: ama-raspberries, ama-tangerines, ama-cranberries, u-garlic, u-anyanisi namajikijolo amnyama. Nakuba wonke equkethe amavithamini namaminerali, awacebile kakhulu ngemisoco, kusho ucwaningo.
Uhlu oluphelele lushicilelwe ngoJuni 5 ephephabhukwini elithi Chronic Disease Prevention. Abantu bazowuthola umsoco kulezi zitshalo noma ngabe bazidla ziluhlaza noma bazipheka. Okubalulekile ukuthi ungawabilisi, kusho uWright.
Uthi: “Uthola u-100% wamavithamini namaminerali emifino emisha. Uma uwapheka, uzolahlekelwa ingxenye ethile, kodwa hhayi okuningi.
Nokho, lapho imifino isiphekiwe, amavithamini B, C nezinye izakhamzimba zingakhishwa, kusho uDi Noya noWright.
“Abapheki abapheka isipinashi ne-kale kufanele bagcine amanzi angabila, ngokuwasebenzisa lapho bephakela izitsha noma ngokuwafaka kumasoso nasezisobho,” kusho u-Di Noya. UWright uyavumelana naye: “Sincoma ukusebenzisa uketshezi. Uma udla ubhontshisi obuluhlaza, engeza isiphuzo esincane,” usho kanje.