Kulezi zinsuku, izazi zokudla zivame ukunikeza iseluleko esingavamile, lapho uqala nje, sithi: “Yidla izinto ezimibalabala kakhulu.” Cha, akunjalo, hhayi mayelana nama-lollipop, kodwa ngemifino nezithelo zemibala ehlukene! Kutholakale ukuthi ukudla okunemifino okusekelwe ezitshalweni kuqukethe amakhemikhali abizwa ngokuthi ama-phytonutrients angagcini nje ngokuzuzisa kakhulu empilweni futhi avikele ezifweni eziningi, kodwa futhi anika ukudla umbala ogqamile.
Ososayensi bathole ubudlelwano phakathi kombala kanye nezakhiwo ezizuzisayo zama-phytonutrients. Impela ungathanda ukwazi ukuthi iyini incazelo nokuthi yiziphi izinzuzo ezifihlwe ngemuva kombala othile - namuhla sizokwabelana nawe ngalolu lwazi. Kodwa ngaphambi kokuba sifinyelele emaqinisweni esayensi, kufanele siveze ukuthi kufakazelwe ukuthi ukudla okumibalabala, okuhle, okukhanyayo kunempilo ngenxa nje yokubukeka kwakho okukhangayo. kuvuselela isifiso sokudla esinempilo! Lokhu kubaluleke kakhulu ekudleni kwezingane - phela izingane ngezinye izikhathi azinangqondo futhi azifuni ukudla. Kodwa ubani owayengenqaba ipuleti “lothingo” olumnandi? Phela, sonke - kokubili izingane kanye nabantu abadala - sidla kuqala "ngamehlo" ethu. Ukudla akufanele kulethe izinzuzo kuphela, kodwa futhi injabulo: ukugcwala, kuhlanganise ngokwengqondo.
Futhi manje mayelana nesilinganiso semibala yemifino nezithelo kanye nezakhi eziqukethe.
1. Red
Ukudla okubomvu kwe-vegan kuphezulu ku-beta-carotene (uvithamini A), i-fibre nama-antioxidants: uvithamini C, i-flavonol, i-lycopene. Lezi zinto zivikela umzimba esenzweni sama-radicals mahhala, kumdlavuza kanye nesifo senhliziyo, futhi zinikeza nokusekelwa okubonakalayo ohlelweni lokugaya ukudla.
Izithelo ezibomvu (ngendlela, azigcini nje ngokunempilo futhi ezihlwabusayo, kodwa futhi zihle!): ikhabe, ama-cranberries, ama-raspberries, ama-grapefruit abomvu, ama-strawberries, ama-cherries, amahalananda, izinhlobo ezibomvu zama-apula. Imifino: Ubhontshisi, upelepele obomvu (kokubili i-cayenne ne-paprika), utamatisi, ama-radishes, amazambane abomvu, u-anyanisi obomvu, i-chicory, i-rhubarb.
2. iwolintshi
Izithelo nemifino ye-Orange iyasiza kakhulu, ngoba. aqukethe ama-antioxidants amaningi, okuhlanganisa i-beta-cryptoxanthin ne-beta-carotene (eguqulwa ibe uvithamini A emzimbeni). Zithuthukisa impilo yamehlo, isikhumba kanye nesistimu yokuphefumula, zisiza nge-arthritis, zinciphisa ingozi yezinhlobo ezithile zomdlavuza. Lawa ma-antioxidants nawo aqinisa amasosha omzimba.
Izithelo: amawolintshi (yebo!), ama-tangerines, ama-nectarines, amabhilikosi, i-cantaloupe (i-cantaloupe), umango, i-papaya, amapentshisi. Imifino: i-butternut squash ("i-walnut" noma "i-musk" gourd), izaqathe, i-squash, amazambane amnandi.
3. Yellow
Ukudla okuphuzi kucebile kuma-carotenoids (ama-antioxidants avikela umdlavuza, izifo ze-retinal, nesifo senhliziyo) kanye nama-bioflavonoids, anomthelela omuhle ekukhiqizeni i-collagen (ebhekene nobuhle!), Amathenda, imigqa, ne-cartilage. Izithelo nemifino ephuzi iqukethe njalo uvithamini C (onomthelela wokulwa nokuvuvukala), kanye novithamini A, i-potassium, ne-lycopene.
Izithelo: ulamula, umunwe we-citron (“isandla sikaBuddha”), uphayinaphu, ipheya eliphuzi, umkhiwane ophuzi. Imifino: , utamatisi ophuzi, upelepele ophuzi, ummbila (ngokwesayensi, lokhu akuyona imifino, kodwa isitshalo sokusanhlamvu), kanye nama-beet aphuzi ("egolide").
4. Luhlaza
Akumangalisi ukuthi imifino nezithelo eziluhlaza ngokwesiko zibhekwa njengezempilo ngokwedlulele, njengoba ziqukethe amavithamini A, C, K, ama-antioxidants, kanye ne-chlorophyll, i-lutein, i-zeaxanthin ne-folic acid. Imifino eluhlaza isiza ukunciphisa izinga le-cholesterol “embi” kanye nengozi yomdlavuza, ijwayele umfutho wegazi ophakeme. Zibuye zilungele amehlo, ziqinise amasosha omzimba, zithuthukise ukugaya ukudla (ngenxa ye-fiber ephezulu), futhi zinikeza umzimba i-calcium, ebalulekile emathanjeni namazinyo.
Izithelo: i-kiwifruit, utamatisi oluhlaza, i-zucchini, upelepele oluhlaza, amapheya, ukwatapheya, amagilebhisi aluhlaza, ama-apula aluhlaza, ayindilinga ” Imifino: isipinashi, i-broccoli, i-asparagus, isilimo esidliwayo esinamagatsha anamanzi, uphizi, ubhontshisi obuluhlaza, i-artichokes, i-okra, nayo yonke imifino enamaqabunga amnyama imifino. (izinhlobo ezahlukene zesipinashi, i-kale nezinye izinhlobo).
5. Okuluhlaza okwesibhakabhaka nokunsomi
Ososayensi kwakudingeka bahlanganise izithelo nemifino eluhlaza okwesibhakabhaka nokubomvu eqenjini elilodwa, ngoba. akunakwenzeka ukuwahlukanisa ngamakhemikhali. Imikhiqizo ibukeka luhlaza okwesibhakabhaka noma nsomi ngenxa yokuqukethwe kwezinto ezifana nokuthi. Umbala wokugcina uzoncika ebhalansi ye-acid-base yomkhiqizo.
I-Anthocyanins inemiphumela elwa nokuvuvukala kanye ne-anti-carcinogenic, isiza ukunciphisa ingozi yesifo senhliziyo nemithambo yegazi nesifo sikashukela, futhi iwusizo ekulweni nokukhuluphala nokukhuluphala ngokweqile. I-resveratrol iyinto evimbela ukuguga, inomphumela oshiwo wokulwa nokuvuvukala, futhi yehlisa i-cholesterol, inciphisa ingozi yomdlavuza nesifo i-Alzheimer's.
Ukudla okuluhlaza okwesibhakabhaka nokunsomi kuqukethe i-lutein (ebalulekile ekuboneni kahle), uvithamini C, futhi ngokuvamile kunenzuzo empilweni nokuphila isikhathi eside.
Izithelo: amajikijolo aluhlaza, amajikijolo, amakhiwane (amakhiwane), amagilebhisi amnyama, ama-currants, ama-plums, iminqumo, ama-prunes, ama-elderberries, amajikijolo e-acai, ama-maqui berries, omisiwe. Imifino: isitshalo seqanda, i-asparagus ensomi, iklabishi ebomvu, izaqathe ezinsomi, amazambane anombala onsomi.
6. Nsundu omhlophe
Ungathatheka kakhulu ngokudla imifino nezithelo ezimnandi ezinemibala eminingi uze ukhohlwe ngokuphelele ... ezimhlophe! Futhi lokhu kuzoba iphutha elikhulu, ngoba aqukethe izinto ezizuzisayo - anthoxanthins (okusiza ukwehlisa i-cholesterol nomfutho wegazi ophakeme), kanye nesibabule (sihlanza isibindi sobuthi, siwusizo ekwakhiweni kwamaprotheni nempilo yesikhumba), i-allicin (i-allicin) inezindawo zokulwa nomdlavuza). ) kanye ne-quercetin (isenzo sokulwa nokuvuvukala).
Izithelo nemifino emhlophe kuqinisa amasosha omzimba futhi kusize ukulawula isisindo. Okuwusizo kakhulu kubo kumnyama (okunsundu) ngaphandle futhi kumhlophe ngaphakathi (isibonelo, njengepheya noma Okunye ukudla okumhlophe okunempilo: ukholifulawa, iklabishi elimhlophe, u-anyanisi, u-garlic, amakhowe, ujinja, i-artichoke yaseJerusalema, i-parsnips, i-kohlrabi, i-turnips, amazambane. , i-fennel kanye nommbila omhlophe (ushukela).
7. Mnyama
Omunye umbala ongawucabangi ekuqaleni, ngeso lengqondo “uthingo” lwesithelo nemifino! Kodwa awukwazi ukukukhohlwa, ngoba izithelo eziningi ezimnyama nemifino zibhekwa njenge-superfoods. Ukudla kwe-black vegan imvamisa yizo eziqukethe ama-antioxidants amaningi, yingakho umbala wazo ushubile. Iwumthombo omkhulu wama-anthocyanins, ama-phytonutrients anamandla alwa nesifo senhliziyo, isifo sikashukela, nezinye izinhlobo zomdlavuza!
Ukudla okumnyama (ungagcini nje ohlwini lwezithelo nemifino): udali omnyama, ilayisi elimnyama noma lasendle, u-garlic omnyama, amakhowe e-shiitake, ubhontshisi omnyama, nembewu ye-chia emnyama.
Lena iphalethi yezithelo nemifino emangalisayo. Njengesivivinyo esiwusizo, zama ukudla umbala ohlukile wokudla nsuku zonke izinsuku eziyisikhombisa - futhi ngempelasonto ungasho ukuthi "udle uthingo" ngesonto!
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