Imifino iyingxenye ebalulekile yokudla kwemifino. Ziqukethe inqwaba yezakhi kanye ne-fiber. Kufanele zidliwe kahlanu kuya kweyisishagalolunye ngosuku ukuqinisa ukumelana nezifo ezinjengomdlavuza, isifo senhliziyo nesifo sikashukela. Yiziphi imifino enempilo kakhulu ongayidla?
utamatisi
Nakuba ngokwezobuchwepheshe utamatisi uyisithelo, ukhonzwa njengemifino. Icebile nge-lycopene, leli bhola elihle elibomvu lidume ngamakhono alo okulwa nomdlavuza. Utamatisi ugcwele amavithamini ukusuka ku-A kuya ku-K, asiza ukulawula umfutho wegazi futhi ehlise ama-radicals mahhala emzimbeni.
I-2. I-broccoli
Ukudla okumbalwa uma kuqhathaniswa ne-broccoli ngekhono layo lokulwa nezifo. Le mifino ye-cruciferous inothile ngama-antioxidants anciphisa ingozi yomdlavuza wesisu, wamaphaphu, kanye nomdlavuza wamaphaphu. Ngenxa yokuqukethwe okuphezulu kwe-beta-carotene, uvithamini C kanye ne-folic acid, kwandisa kahle ukuzivikela emakhazeni kanye nomkhuhlane.
3. Amahlumela aseBrussels
Le mifino emincane eluhlaza ibaluleke kakhulu ekudleni kwabesifazane abakhulelwe ngoba inothile nge-folic acid novithamini B, ovimbela ukukhubazeka kwe-neural tube. Amahlumela aseBrussels nawo aqukethe amavithamini C no-K, i-fiber, i-potassium, nama-omega-3 fatty acids.
4. Isanqante
Isimangaliso esiwolintshi sihle emehlweni, isikhumba nezinwele. Izaqathi ziwumthombo omuhle kakhulu wama-antioxidants abalulekile njenge-vitamin A. Ngenxa yokuqukethwe kwawo okuphezulu kwe-vitamin C, izaqathe zizovikela isimiso senhliziyo nemithambo yegazi ezifweni.
5. Ithanga
Umndeni wamathanga unezinto zokulwa nokuvuvukala ngenxa yevithamini C kanye nokuqukethwe kwe-beta-carotene. Ithanga (kanye ne-squash ne-zucchini) lisiza ukwelapha isifuba somoya, i-osteoarthritis, nesifo samathambo. Ithanga libuye libe ne-potassium, i-magnesium ne-fiber.
6. Ubhatata
Le mifino yezimpande iqukethe inqwaba yezinto ezilwa nomdlavuza ezifana namavithamini A, C kanye ne-manganese. Futhi iwumthombo omuhle we-fiber ne-iron, okunikeza umzimba amandla futhi kusize ukulawula uhlelo lokugaya ukudla.
7. Isitshalo seqanda
Le mifino inhle kakhulu enhliziyweni, isitshalo seqanda sicebile kuma-antioxidants, isibonelo, iqukethe i-nasunin, into eyingqayizivele evikela amangqamuzana obuchopho emonakalweni. Abacwaningi bakholelwa ukuthi ngenxa yokuqukethwe okuphezulu kwe-potassium ne-fiber, isitshalo seqanda singanciphisa ingozi yokushaywa unhlangothi kanye nokuwohloka komqondo.
8. Upelepele omnandi
Noma yini oyithandayo - obomvu, owolintshi noma ophuzi, upelepele omnandi uqukethe izinto ezinenzuzo ohlelweni lwenhliziyo nemithambo yegazi. Lezi yi-lycopene ne-folic acid. Ukusetshenziswa kwansuku zonke kukapelepele omnandi kunciphisa ingozi yomdlavuza wamaphaphu, ikholoni, esinyeni nomdlavuza wamaphaphu.
9. Isipinashi
Lo mkhiqizo ucebile nge-chlorophyll futhi uqukethe cishe wonke amavithamini namaminerali aziwayo. Ukudla okugcwele isipinashi kuvimbela umdlavuza wekoloni, isifo samathambo, kanye ne-osteoporosis.
10. Khothama
Nakuba inephunga elimnandi, kufanele ube nalo kubantu abahlushwa (noma abasengozini yokuthuthukisa) i-osteoporosis. Iqiniso liwukuthi u-anyanisi ucebile nge-peptide, ebambezela ukulahlekelwa kwe-calcium emzimbeni. U-anyanisi uyasebenza futhi ekulweni nesifo senhliziyo nesifo sikashukela ngenxa yokuqukethwe kwawo okuphezulu kukavithamini C kanye ne-folic acid.