Lapho sidla, ngokuvamile sigcina sesijikijela izingxenye ezinjengomgogodla we-apula noma isikhumba sekiwi emgqonyeni kadoti. Kuvela ukuthi eziningi zalezi “zibi” ziyadliwa futhi ziwusizo. Uma uthenga ukudla, ikakhulukazi okuphilayo, ungakulahli lokho ongakudingi ngokuzayo.
Iziqu ze-Broccoli namaqabunga
Iningi lethu liyazithanda izimbali ze-broccoli, kodwa iziqu ziyadliwa. Zingagcotshwa ngosawoti noma zifafazwe ngemayonnaise ye-vegan ukuze kube isidlo esikhulu saseceleni. Amaqabunga e-Broccoli azuzisa kakhulu ngoba aqukethe i-carotenoid, eguqulwa ibe uvithamini A.
Sika kahle iziqu bese wengeza ku-stir-gazinga
Engeza esobho
uthathe isaladi
Yenza ijusi
Ikhasi kanye ikhasi lewolintshi
Iningi lethu libona ikhasi lewolintshi kuphela njengepakethe. Kodwa ama-rinds nengxenye emhlophe phakathi kwekhasi nesithelo kuyasiza kakhulu. Aqukethe i-antioxidant flavonoids, kuhlanganise ne-hesperidin. I-Hesperidin iyisithako esinamandla sokulwa nokuvuvukala futhi yehlisa amazinga e-cholesterol. Ama-antioxidants atholakala kumakhasi awolintshi asiza ukusula amaphaphu.
Ikhasi lewolintshi ngokwalo liyababa kakhulu ukuthi lingadliwa. Kodwa ingafakwa etiyeni noma ku-jam. Isiphuzo esihle yi-decoction ye-orange peel nge-ginger nesinamoni, enoshukela ukunambitha. Kunezindlela zokupheka eziningi ezisebenzisa ikhasi lewolintshi. Ikhasi lewolintshi lihle njengesikhuhla somzimba kanye nesinqamuleli somiyane.
itiye lekhasi lewolintshi
Amaresiphi anekhasi lewolintshi
ikhishi lokuhlanza
isiqedaphunga
Ukuphikisana nomiyane
Imbewu yethanga
Imbewu yethanga inothile ngensimbi, i-zinc, i-magnesium, i-calcium, futhi iqukethe i-fiber namavithamini. Ziqukethe i-tryptophan eningi, ethuthukisa ukulala nomoya (i-tryptophan iguqulwa emzimbeni ibe yi-serotonin). Imbewu yethanga ivimbela ukuvuvukala futhi inciphisa ingozi yesifo senhliziyo, umdlavuza, nesifo samathambo.
Yosa futhi udle njengokudla okulula
Yidla okuluhlaza uqonde kusuka kumathanga kanye ne-zucchini
Engeza kumasaladi
Engeza isinkwa esenziwe ekhaya
ikhasi kusuka kuma-apula
Ikhasi lama-apula liqukethe i-fiber eningi kune-apula ngokwalo. Inothile ngamavithamini A no-C.
Esinye isizathu sokudla ama-apula angahlutshiwe ukuthi isikhumba sine-antioxidant ebizwa ngokuthi i-quercetin. I-Quercetin ithuthukisa ukusebenza kwamaphaphu, ilwa nomdlavuza nesifo i-Alzheimer's. Uma ukhuluphele, khona-ke uzojabula ukuthi i-ursolic acid evela esikhumbeni se-apula inyusa imisipha yemisipha ngezindleko zamafutha.
Yidla lonke i-apula
Iziqongo zezaqathi, ama-beet namatheniphu
Uma uthenga le mifino emakethe, khona-ke cishe izoba neziqongo. Ungalilahli! Njengeminye imifino, inothile ngamavithamini, i-calcium, insimbi, i-zinc, i-magnesium nezinye izinto eziningi eziwusizo. Amahemuhemu okuthi imifino ye-carrot ayikwazi ukudliwa ayilungile neze.
Engeza ukuze u-sauté noma ugazise
khama ijusi
Ama-cocktails aluhlaza
Engeza esobho
Iziqongo ze-carrot zingaqotshwa kahle futhi zisetshenziselwe izitsha zangasese noma amasaladi
ikhasi likabhanana
Kunezindlela zokupheka eziningi zaseNdiya ezisebenzisa ama-banana peels. Iqukethe i-fiber eningi kune-pulp. I-Tryptophan, ecebile ngekhasi likabhanana, izokusiza ulale kahle. Uma ungathandi ukuhlafuna amakhasi kabhanana, ungawasebenzisa ngezinjongo zokuhlobisa. Zigcobe ebusweni bakho futhi zizothambisa isikhumba futhi zelaphe izinduna. Ungakwazi ukuwagcoba emazinyweni akho ukuze abe mhlophe. Ikhasi likabhanana liqeda ukuvuvukala futhi lidambisa ukulunywa. Epulazini, izikhumba zikabhanana zisetshenziselwa ukuhlanza isikhumba nokupholisha isiliva. Ingabe usenalo ikhasi elingasetshenzisiwe? Yifake embizeni bese uyigcwalisa ngamanzi. Bese usebenzisa lesi sixazululo ukuchelela izitshalo.
Sebenzisa ekuphekeni
Yidla ukuze uqede ukuqwasha nokucindezeleka
Sebenzisa ukunakekelwa kwesikhumba
mhlophe amazinyo emvelo
Isiza ngokulunywa, imihuzuko noma imihuzuko
- Sebenzisa ukuhlanza isikhumba nesiliva