USolwazi William Patterson University eNew Jersey, uJennifer Di Noia wenze uhlu lwama “47 wemvelo” awusizo kakhulu wemifino namakhambi.
Imifino ebilusizo kunayo yonke ibibushelelezi futhi imnyama eluhlaza engagcini ngokunotha izakhamzimba namavithamini kodwa futhi isiza ukuvikela umzimba emdlavuzeni nasezifweni zenhliziyo.
Nawa ama-TOP 7 amakhambi nemifino okufanele ibe ngaphezu kwabanye ukuze ibe semenyu yakho.
Banothe ngamavithamini B, C, no-K, i-fiber, i-calcium, i-iron, i-Riboflavin ne-folic acid, okusiza ukuvikela umzimba emdlavuzeni nasezifweni zenhliziyo. Ziqukethe inani eliphansi lama-calories.
I-Watercress
Amaqabunga awo neziqu aqukethe amavithamini namaminerali abaluleke ngaphezu kwe-15. Kusaladi le-cress, kune-iron eningi kunesipinashi ne-calcium eningi kunobisi; uvithamini C omningi kunamawolintshi.
Ku-cress isaladi amakhalori aphansi kanye nama-antioxidants amaningi. Iqinisa amathambo, amazinyo futhi ivimbele ukulimala kwe-neuronal ebuchosheni. Futhi izinga lalo likavithamini A owaziwa nangokuthi i-Retinol libalulekile kumasosha omzimba.
Esinye sezici ezinhle kakhulu zokupheka kwe-cress - ukuguquguquka kwezinto. Imifino ifaka isaladi elisha, eliphekiwe, elengezwe kumasobho abilayo. E-UK kuyisithako esijwayelekile samasemishi akhonzwa ngehora lesi-5.
Iklabishi
Iqukethe i-indole-3-carboxylic acid, eyi-antioxidant enamandla ebhekene nokukhishwa kwesibindi, futhi ngenxa yalokho, kukhishwa ubuthi. Ukusetshenziswa njalo kweklabishi lamaShayina nezinye iziphambano kubambezela izinqubo zokuguga ngokwemvelo. Ngaphezu kwalokho, uvithamini A kanye no-D kwenza isikhumba sihlanzeke futhi sibe nempilo.
Futhi ukuhlanganiswa kweklabishi lamaShayina kanye nekhukhamba (isulfure + silicon) kuvusa ukukhula kwezinwele futhi kuvimbele ukulahleka kwazo. Kepha kufanele okungenani ibe kathathu ngesonto.
Chard
Amaqabunga aluhlaza acebile ngokweqile ngamavithamini (ikakhulukazi i-carotene), ushukela, amaprotheni, nosawoti wamaminerali. Ukuhlushwa okwandisiwe kukavithamini K kunomthelela ekuhlanzweni kwegazi futhi kuqinisekisa ukujiya okujwayelekile. Okuqukethwe okuphezulu kwe-calcium emaqabungeni aluhlaza kusiza ekuqiniseni amazinyo namathambo futhi i-iron ukuvimbela i-anemia.
I-Chard iqukethe i-fibre ne-asidi esinsomi, ebeka amazinga kashukela egazini ngokujwayelekile, ngakho-ke imibukiso yabantu abanesifo sikashukela kanye nezici ezihlukile ezilwa nomdlavuza kungumphumela wamazinga aphezulu ama-antioxidants. Ngaphezu kwalokho, amaqabunga e-chard athuthukisa ukusebenza kobuchopho, asebenza ngokujwayelekile kokubuka, alungele inhliziyo nemithambo yegazi.
Imifino ye-beet
Icala lapho iziqongo zibaluleke kakhulu kunezimpande. Umthombo we-iron phakathi kwemikhiqizo yezitshalo ungowesibili emva kwemifino. Engeza kule beta-carotene (kuncike empilweni yeso futhi ikakhulukazi i-retina), i-calcium, ne-magnesium - ungalokothi ulahle iziqongo lapho upheka. Futhi kusiza ngokuphelele ukuzinzisa isimiso sezinzwa - qaphela ezimweni ezicindezelayo.
Esihlokweni esithi "Art of cooking", sangomhla wangekhulu loku-1 AD, umpheki ongumGreki wabelana ngo "beet" isithelo sebhitrudi, esangezwa emhluzweni (isibonelo sesobho) namaqabunga adliwa ngesinaphi nebhotela
Isipinashi
Isipinashi sihlanganisa amavithamini amaningi (amavithamini C, E, PP, provitamin a, b amavithamini, uvithamini H) nokulandela umkhondo wezinto (calcium, phosphorus, potassium, magnesium, iron, selenium, njll.). Isipinashi umkhiqizo wekhalori eliphansi kakhulu, ngakho-ke kuyadingeka kulabo abadlayo. Ngaphezu kwalokho, isipinashi siqukethe amaprotheni amaningi kanye nefayibha enempilo.
Ukugcina isipinashi amazinga aphezulu ensimbi kunqubo yokupheka, njalo engeza uviniga omncane noma ujusi kalamula.
Chicory
Iqukethe okuncane nje: nge-7% yenani lansuku zonke le-selenium, i-manganese, i-phosphorus, i-potassium namanye amaminerali. I-Chicory ingathinta kahle amazinga ama-hormone ocansi. Futhi-ke inama-oligosaccharides obisini lwebele lomuntu. Isaladi lizothola ukunambitheka okuhle okubabayo.
Ulethisi
Ulethisi we-Iceberg wawulinywa eGibhithe lasendulo, okokuqala ngoyili nembewu, bese kuba ngenxa yamaqabunga adliwayo anomsoco.
U-20% wayo wenziwe ngeprotheyini kube kudliwa yini ukuthi, esitsheni sabezomsoco baseNtshonalanga, bathola igama lesidlaliso "ama-gorilla" phakathi kohlaza. I-fiber fiber ye-ulethisi isiza ukulawula ukugaya futhi, hhayi nje ukunciphisa isisindo kepha futhi nokulungisa umphumela omuhle esikalini esikhathini eside.
Iqiniso elithandekayo lokuthi lolu hlu lwamandla aluzange luthole izithelo nemifino eyisithupha: ama-raspberries, ama-tangerines, ama-cranberries, u-garlic, u-anyanisi kanye namajikijolo. Kepha ngaphandle kwalokhu, onke aqukethe inani elikhulu lamavithamini namaminerali, yize, ngokusho kocwaningo, enganothi kakhulu ngomsoco.