imidumba
Umkhiqizo owaziwayo wemifino. Izinketho zokupheka azipheli, kodwa isobho se-puree sithandwa kakhulu ebusika. Njengobhontshisi, kunconywa ukusebenzisa udali obomvu, ubhontshisi, uphizi, ubhontshisi obuluhlaza, uphizi, ubhontshisi wesoya.
Umhlahlandlela omncane wokusebenzisa imidumba ekudleni:
– Adzuki beans: izitsha nelayisi.
- Ubhontshisi we-Anasazi: izitsha zaseMexico (ezichotshoziwe).
- Ubhontshisi wamehlo amnyama: amasaladi, ama-cutlets emifino, ama-casseroles, ophaya.
– Ubhontshisi omnyama: isobho, upelepele, isitshulu.
– Udali: amasobho, amasaladi, izitsha eziseceleni, izitshulu.
– Uphizi: hummus, isobho, casseroles.
– Ubhontshisi wezintambo: amasaladi, izitsha eziseceleni, amasobho.
Qinisekisa ukuthi akukho ukuntuleka kwamaprotheni emzimbeni, ngaphandle kwalokho kugcwele ukwehla kokumelana nokuzivikela komzimba futhi, ngenxa yalokho, imikhuhlane. Layisha imifino bese ugcine amantongomane nembewu ngezingxenye ezifanele.
imifino
Amakhambi amasha (i-parsley, i-dill, i-ulethisi) ngokuvamile abhekwa njengesengezo esincane ezitsheni eziyinhloko. Eqinisweni, imifino yanelisa isidingo somuntu sezinto eziningi eziwusizo. Ehlobo, kunamakhambi amaningi amasha, kodwa ebusika, ukuntula kwawo kubonakala ngobuthakathaka nokuwohloka kwesikhumba. Ezitolo, imifino "ikotoni" futhi iqukethe ubuncane bamavithamini. Imifino eqandisiwe iwukulingisa okuphaphathekile kokusha. Inketho engcono kakhulu ukuyikhulisa ngokwakho, khona kanye ekhishini. Ama-Hydroponics noma amathreyi amancane enhlabathi ayakwazi ukukunikeza izitshalo ezintsha nganoma yisiphi isikhathi.
Iklabishi
Umkhiqizo omkhulu nganoma yisiphi isikhathi sonyaka, kodwa ikakhulukazi ebusika. Iklabishi ayibizi, futhi inani lamavithamini (ikakhulukazi u-C no-K) aqoqwe emifino alikho ngaphansi kwamavithamini ayinkimbinkimbi athengiswa ekhemisi. Futhi iqukethe i-fiber, i-antioxidants, kanye ne-anti-carcinogenic compounds (glucosinolates). Ucwaningo oluningi luye lwaqinisekisa ikhono leklabishi lokunciphisa ingozi yomdlavuza nesifo sikashukela. Ebusika, "umfudlana" onjalo wamaminerali namavithamini kuyoba usizo oluhle kakhulu kumasosha omzimba. Iklabishi lidliwa kakhulu liluhlaza.
isikwashi sasebusika
Imifino nokho engaqondakali (ngokweqile isithelo) ivela emazweni aseMelika, lapho ibhekwa njengenye yezitshalo ezinempilo kakhulu ongadliwa. Ivame ukudideka ne-zucchini noma ithanga. I-squash inovithamini C no-A, amaprotheni, ama-carbohydrate, amafutha, i-fiber, i-iron, i-calcium, i-potassium nokunye. Ukusetshenziswa njalo kwe-squash ekwindla nasebusika kuwukuvimbela okuhle kakhulu kwezifo zokuphefumula.
Izaqathe
Imifino ewolintshi iqukethe "i-titanic dose" ye-beta-carotene, eguqulwa ibe uvithamini A emzimbeni. Iqinisa amasosha omzimba futhi ikhuthaze impilo yamehlo. Futhi, imifino ithwala i-vitamin C, i-cyanide, i-lutein.
amazambane
Elula futhi ethandwa iningi, amazambane aqukethe isitashi kuphela, kodwa futhi nokutholakala okuqinile kwezinto eziwusizo: i-potassium, i-magnesium, i-folic acid, i-vitamin C. Kukhona namaprotheni kumazambane. Imifino yezimpande isiza ukwehlisa umfutho wegazi futhi yandise amazinga e-antioxidant.
Bow
U-anyanisi usetshenziselwa ukwengeza ukunambitheka ezitsheni. Imifino ikhula kalula futhi itholakala cishe unyaka wonke. U-anyanisi unenani elincane lama-calories, kodwa unovithamini C omningi kanye ne-fiber. Futhi iqukethe amafutha amaningi akhethekile asiza ukwehlisa amazinga e-cholesterol. Futhi-ke, kusukela ebuntwaneni, wonke umuntu uyazi izakhiwo zika-anyanisi ukuze kuvinjelwe umkhuhlane.
UBeetroot
Imifino enoshukela iyisisombululo esihle kulabo abanquma ukunciphisa amaswidi. Ngaphezu koshukela wemvelo, ama-beet aqukethe inani elikhulu lama-antioxidants, amavithamini A, B, C + potassium ne-folic acid. Ukuqiniswa kwemvelo kokuzivikela komzimba ngeke kukugcine ulindile!
Itheniphu
Okuthile okufana nezambane, imifino isondelene ngokwemvelo neklabishi ne-broccoli. Itheniphu inezinto eziningi eziwusizo kubantu (i-glucosinolates, amavithamini C no-K, i-folic acid, i-potassium, i-fiber), enomthelela ekukhuliseni ithoni yomzimba.
IParsnip
Imifino efana kakhulu nezaqathi, emhlophe kuphela ngombala. I-Parsnip isetshenziswa kokubili ngokwehlukana nanjengesengezo ezitsheni ezahlukahlukene. Iqukethe i-fiber eningi, i-potassium, i-vitamin C, i-folic acid. Ngokuqukethwe kwekhalori ephansi, ama-parsnip ayakwazi ukunikeza umzimba inani elikhulu lamavithamini awusizo ngenkathi ebandayo.
URadicchio
I-chicory yase-Italy ingamaqabunga abomvu-amhlophe aqoqwe ekhanda elincane. Amaqabunga anokunambitheka okubabayo futhi okubabayo futhi asetshenziswa njengesithako esengeziwe ukwengeza ukunambitheka ezitsheni. Inovithamini C omningi, i-magnesium, i-potassium kanye nekhalori ephansi (23 nge-100 g). I-Radicchio ine-drawback eyodwa kuphela - isivakashi esingandile emashalofini aseRussia.
Izithelo ezomisiwe namantongomane
Inani lamandla aphezulu kanye nekhono lokuwadla nganoma yiluphi uhlobo kwenza izithelo ezomisiwe zikhange kuwo wonke umuntu. Ama-raisins, amabhilikosi omisiwe, izinsuku, ama-prunes, ama-alimondi, ama-cashews, ama-hazelnuts, amantongomane, ama-walnuts nokunye. Khetha lezo ozithanda kakhulu bese uzama ukuthi ungazidli zonke ngesikhathi esisodwa.
Izithelo namajikijolo
Sazi kahle ukuthi ukuthola amajikijolo amasha nezithelo ebusika akuwona umsebenzi olula, kodwa siyaqiniseka ukuthi unakekele ukuvuna amajikijolo afanayo kusengaphambili. Uma kuziwa ezithelweni, qaphela ama-tangerine, amawolintshi, amagilebhisi namakiwi—konke okunothe ngovithamini C, osiza ukumunca okusansimbi nokuvikela umzimba ezifweni.
Uju
Umkhiqizo owusizo kakhulu futhi onomsoco osiza ukufudumala ebusika futhi ukhulule izimpawu zokuqala zomkhuhlane. Uju lunenani elikhulu lamaminerali namavithamini, kuhlanganise ne-iodine, i-potassium, insimbi nokunye. Uma uyi-vegan, bheka ezinye izindlela esikhuluma ngazo.
Amanzi ahlanzekile
Kuningi okushiwo ngalokhu, kodwa sisaphinda: phuza amanzi ahlanzekile kuphela, akhuthaza ukugaya futhi angabangeli ukucasuka.
Futhi ekugcineni, amathiphu ambalwa okudla ebusika:
– Yidla ukudla okushisayo nsuku zonke. Okokuqala, kufanele kube isobho, okusanhlamvu noma izitshulu.
– Phuza itiye le-herbal.
- Nciphisa amaswidi (ebusika kunzima kakhulu ukumelana). Faka ushokoledi esikhundleni soju, izithelo ezomisiwe nezithelo.
– Khetha ukudla okunama-carbohydrate amaningi.
Ungaguli!