Omama bethu, ogogo, ikakhulukazi labo abanensimu yabo siqu, bathanda ukwazi ukunikeza itafula lasehlobo ngamasaladi, i-parsley, i-dill. Imifino iyadingeka ngempela futhi ibalulekile emzimbeni womuntu. Kodwa kungani singavamile ukuyisebenzisa, noma singayidli nhlobo? Kungani iklabishi, i-broccoli, isipinashi kungavamile ukuvela ematafuleni ethu?
Imifino neziqu zemifino kuwukudla okufanele kokulawula isisindo, njengoba lokhu kudla kunama-kilojoule aphansi. Anciphisa ubungozi bomdlavuza, isifo senhliziyo nemithambo yegazi, njengoba enamafutha aphansi, anothe nge-fiber yokudla, i-folic acid, uvithamini C, i-potassium, i-magnesium, futhi aqukethe namakhemikhali e-phytochemicals afana ne-lutein, i-beta-cryptoxanthin, i-zeaxanthin ne-beta-carotene.
Ngenxa yokuqukethwe kwe-magnesium ephezulu kanye nenkomba ye-glycemic ephansi, imifino neziqu zinconywa kakhulu kubantu abanesifo sikashukela sohlobo 2. Ukwengeza ingxenye eyodwa yemifino ngosuku kuye kwaxhunyaniswa nokunciphisa ngo-9% ingozi yesifo sikashukela. Amazinga aphezulu kavithamini K anomthelela ekukhiqizeni amaprotheni abalulekile empilweni yamathambo.
Iziqu kanye nemifino kuwumthombo oyinhloko wensimbi ne-calcium kunoma yikuphi ukudla. Kodwa-ke, izingulube nesipinashi azikwazi ukuziqhayisa ngalokhu ngenxa yokuqukethwe okuphezulu kwe-oxalic acid. I-Beta-carotene, ecebile ngemifino, emzimbeni womuntu iguqulwa ibe yivithamini A, ethuthukisa ukungatheleleki.
- i-carotenoids equkethwe emifino eluhlaza eluhlaza okwesibhakabhaka - igxile ku-lens yeso kanye nesifunda se-macular ye-retina, ngaleyo ndlela idlala indima yokuvikela iso. Zivimbela ukukhula kwe-cataract kanye nokuwohloka kwe-macular okuhlobene neminyaka, okuyimbangela eyinhloko yobumpumputhe obuhlobene nobudala. Olunye ucwaningo luthi i-lutein ne-zeaxanthin ingase inciphise ingozi yokuba nezinhlobo ezithile zomdlavuza, njengomdlavuza webele, umdlavuza wamaphaphu, kanye nokusiza ekuvimbeleni isifo senhliziyo nemithambo yegazi nesifo sohlangothi.
iyi-bioflavonoid etholakala ngobuningi emaqabunga aluhlaza. Ine-antioxidant, anti-inflammatory, kanye nezakhiwo eziyingqayizivele ekulweni nomdlavuza. I-Quercetin iphinde ivimbele izinto ezihilelekile ekuphenduleni kokungezwani komzimba, isebenza njenge-inhibitor ye-mast cell secretion futhi inciphisa ukukhululwa kwe-interleukin-6.
Uhlaza namaqabunga afika ngemibala ehlukahlukene, kusukela kumbala weklabishi oluhlaza kuya kumbala oluhlaza ogqamile wesipinashi. Ngaphezu kwalokho, uhla lwama-flavour lucebile: olumnandi, olubabayo, olubomvu, olunosawoti. Lapho ihlumela lincane, yilapho lithambile futhi lithambile ukunambitheka kwalo. Izitshalo ezivuthiwe zinamaqabunga aqinile kanye nephunga elinamandla. Ukunambitheka okumaphakathi kungokwemvelo eklabishini, ku-beet, isipinashi, kanti i-arugula kanye nesinaphi kukhona okubabayo ekunambithekeni. Isaladi egcwele imifino iqukethe imisoco eyanele namakhemikhali okusigcina sinempilo. Ungadebeseleli umcebo okhohliwe ngempela njengemifino!
Ukuthatha isithombe: