I-broccoli
I-Broccoli igcwele ama-antioxidants alwa nomdlavuza, kanye ne-beta-carotene, uvithamini C, ne-folic acid, esekela isimiso somzimba sokuzivikela ezifweni futhi enciphisa ingozi yokugula kwamehlo nesifo senhliziyo. I-Broccoli iwumthombo omuhle kakhulu wefayibha encibilikayo nengancibiliki. Ingabe kukhona i-broccoli engakwazi ukukwenza?
Izaqathe
Izaqathe ezivamile eziwolintshi zigcwele i-beta-carotene, kuyilapho ezinemibala egcwele ezinye izakhi: ezibomvu zine-lycopene ephezulu, kanti ezinsomi zigcwele ama-antioxidants. Ubuwazi ukuthi ukupheka izaqathi kwenza imisoco yazo igayeke kalula? Ngendlela, bamuncwa kakhulu phambi kwamafutha, ngakho-ke zizwe ukhululekile ukuthosa emafutheni omnqumo!
Isipinashi
U-Popeye the Sailor wayazi okuthile ngemifino, futhi isipinashi asithandayo singenye yemithombo ecebile kakhulu yamavithamini! Isipinashi siqukethe i-carotenoid esiza ukuvimbela umdlavuza, kanye nensimbi. Kodwa ungasipheki isipinashi isikhathi eside, kungenjalo sizolahlekelwa izakhi eziningi. (Isipinashi sengane eluhlaza? Enye into!)
utamatisi
Yebo, siyazi ukuthi utamatisi uyizithelo, kodwa sisawuthatha njengemifino. Utamatisi ucebile kakhulu ku-lycopene namavithamini amaningi, okwenza lesi sithelo esikhumbeni semifino sibe isilwi esihle kakhulu somdlavuza.
Calais
I-Kale ibilokhu iyintandokazi yokudla kwezempilo iminyaka eminingana manje, futhi ngesizathu esihle. I-Kale ingumthombo omuhle kakhulu wama-antioxidants: amavithamini A, C no-K, kanye nama-phytoelements. Ngaphezu kwalokho, i-kale inamandla kakhulu ekulweni nomdlavuza. (Uyangabaza nge-kale? Zama ukwenza ama-kale chips kuhhavini. Ngisho nengane yami eneminyaka emine ayikwazi ukuyibeka phansi!)
UBeetroot
Cishe uqaphele ukuthi yonke le mifino enempilo ikhanya kakhulu futhi inemibalabala! Ama-beet angumthombo oyingqayizivele we-phytoelements betalains, anemiphumela emihle kakhulu yokulwa nokuvuvukala kanye ne-detoxifying. Ukuze kube nomphumela omuhle kakhulu, ama-beet angcono kakhulu engezwe eluhlaza esaladini.
Ubhatata
Shintshanisa izambane elivamile nozakwabo osawolintshi, ubhatata. Igcwele i-beta-carotene, i-manganese namavithamini C no-E.
I-pepper yensimbi ebomvu
Njengotamatisi, i-bell pepper isithelo kodwa ibhekwa njengemifino. Upelepele, kokubili oshisayo nonoshukela, ngokuvamile awumthombo omkhulu wezakhi, kodwa umbala ubalulekile. I-red bell pepper inothile nge-fiber, i-folic acid, i-vitamin K, kanye ne-molybdenum ne-manganese.
Brussels amahlumela
Amahlumela aseBrussels anomthombo omangalisayo we-folic acid, amavithamini C no-K, kanye ne-fiber. Ithiphu: kuhle ukuthosa, i-caramelizes futhi ithatha ukunambitheka okumnandi. Gcoba uviniga obhalsamu.
Isitshalo seqanda
Isitshalo seqanda saziwa ngokuqukethwe okuphezulu kwama-antioxidants, sehlisa umfutho wegazi futhi siwusizo ekulawuleni isisindo. Ungesabi ukudla ikhasi, liqukethe ama-antioxidants awusizo kakhulu!