Ukwatapheya
I-oleic acid ekulesi sithelo, ecebile ngamafutha "amahle", ithuthukisa amazinga e-cholesterol. Ngesikhathi esifanayo, i-potassium ne-folic acid kunciphisa ingozi yokushaywa unhlangothi nokuhlaselwa yinhliziyo. Ukwatapheya uyisinqumo esihle kakhulu sokudla okumnandi. Sika ukwatapheya bese uwufafaza ngosawoti wasolwandle ukuze uthole ukudla okulula kwantambama. Ama-avocado cubes angangezwa ku-coleslaw ecebile nge-calcium.
aluhlaza okwesibhakabhaka
Wake wazibuza ukuthi kungani le superberry inombala oluhlaza okwesibhakabhaka ojulile? Amacala ama-flavonoid, ama-antioxidants alwa nama-radicals mahhala abangela isifo senhliziyo, umdlavuza, i-osteoporosis, nesifo i-Alzheimer's. Amajikijolo aluhlaza angakwazi ukufaka izinongo ngesidlo sasekuseni esivamile ngokumane uwaphonsa ku-soy yogurt noma i-oatmeal. Intokozo eyingqayizivele ukudla amajikijolo asanda kukhiwa usuka kubhasikidi. Ngezinye izikhathi ukungeza amajikijolo aluhlaza kuma-muffin nama-pancake kungenye yezindlela lezi zinsimbi ezinomsoco ezingena ngayo ekudleni, kodwa okunye okunempilo futhi okumnandi nje ukwenza ama-popsicle amajikijolo asekhaya!
Ugaliki
Lesi sihlanzi sokuzivikela komzimba sinezinye izinzuzo okungenani ezimbili. I-garlic inothile ngezinhlanganisela zesulfure ezisiza ukuvimbela izifo ezithathelwanayo, isifo senhliziyo, nokwandisa amazinga e-cholesterol. Enye inzuzo yezempilo kagalikhi ukunambitheka kwayo okubabayo. Izakhiwo zokulwa zikagalikhi zisebenza ngempumelelo ekulweni namagciwane, lesi sifo sizogcinwa eceleni, ikakhulukazi uma kudliwa igalikhi eluhlaza. Kulabo abangakakulungeli ukuhlafuna ama-clove aluhlaza, ungakwazi ukwengeza u-garlic oqoshiwe kuma-marinades namasoso, amasobho namasaladi.
ubhontshisi
Abantu abadala kanye nentsha edla ubhontshisi mancane ngamaphesenti angu-23 amathuba okuba babe nezinkalo ezinkulu uma kuqhathaniswa nabantu abangawudli ubhontshisi, ngakho-ke qoqa lo mkhiqizo womlingo! I-soluble fiber isiza uhlelo lokugaya ukudla futhi igcine amazinga e-cholesterol esezingeni. I-Potassium isiza ukwehlisa umfutho wegazi, kuyilapho i-folic acid isekela impilo yenhliziyo. I-puree kabhontshisi ingasetshenziswa ukwenza ukhilimu omuncu ezitsheni. Isandla sikabhontshisi omnyama sibukeka kahle esaladini. Ubhontshisi uhambisana kahle neminye imidumba kanye nelayisi.
Ubhatata
Uma ucabanga ukuthi ubhatata ngamalungu omndeni wakwanightshade agcotshwe ushukela, ucabange okungalungile. Le mifino enempilo emangalisayo inokuningi okufanayo nezaqathi. Umbala osawolintshi ogqamile webhatata kungenxa yamazinga aphezulu e-beta-carotene, eyaziwa ngokukhuthaza impilo yesikhumba, iso, nenhliziyo. Ubhatata uyisici esihle kakhulu sokudla okusekelwe ezitshalweni nganoma yisiphi isikhathi sonyaka. Ingasetshenziswa njenge-puree kanye ne-tofu noma i-lentils.
Ama-Walnuts
Uma ufuna ukudla okunothe nge-alpha-linoleic acid, i-polyunsaturated fatty acid yokugcina inhliziyo yakho iphilile futhi isize ubuchopho bakho busebenze kahle, ama-walnuts awukubheja kwakho okuhle kakhulu. Ama-Walnuts nawo afanelekile ngokwesilinganiso se-fatty acid futhi kulula ukuwafaka ekudleni kwakho kwansuku zonke. Zingafakwa kumayogathi e-soya noma okusanhlamvu ngesikhathi sasekuseni, noma zithosiwe futhi zixutshwe nesaladi yemifino entsha ngesikhathi sokudla kwasemini. Uma ukunambitheka kwama-walnuts kubonakala kungathandeki kuwe, zama ukuwasebenzisa ukwenza i-vegan parmesan eyenziwe ekhaya, lapho ukunambitheka kwamantongomane kugqunywa kakhulu ezinye izithako kanye nezinongo. Lena indlela eqinisekile yokuthola ama-omega-3 abalulekile kanye nesidlo sangaseceleni esimnandi sezidlo eziningi. U-Liz Miller, 2014