Yintoni kwisalathiso ixabiso lesondlo lokutya?

Ukukhetha ukutya zizityebi izondlo - igalelo kwimpilo. Oku kusebenza izimbiwa kuphela kunye neevithamini kodwa antioxidants kunye nezinye phytochemicals. Products eziquka ezi macandelo kubalulekile ukuze obude nempilo.

Iingcali Nutrition bayavuma ukuba iimveliso izityalo ngemibala eyahlukileyo siqulathe uluhlu elikhulu iimpawu zokhuseleko. Ukusebenzisa ngazo yonke imihla, kunokwenzeka ukuba ukuthintela kukuvela ezimbi ezinxulumene-yobudala eqhelekileyo.

ukutya Modern ezinexabiso okunesondlo ephantsi, iba unobangela kwemfuneko ukutyeba ebantwini. Ukuswela izondlo kukhuthaza uphuhliso nezifo ezininzi. Balungisa ukuswela, sinokufumana impendulo njani ukugcina ubunzima umzimba usempilweni, wabandisa impilo kufezekiswe ixesha elide.

Kodwa ngaba uyazi ukuba zeziphi kutya zizityebi izondlo ezibalulekileyo? Nikelani ingqalelo iziphumo zophando ekondlweni.

Ingcali American uGqr Dzhoelom Furmanom siqulunqwe isalathiso ixabiso lesondlo idityanisiwe - Andi. It kufunyaniswe umgangatho izondlo imveliso: micro kunye macronutrients, iivithamini, phytochemicals, Antioxidants.

Uluhlu elifutshane nezakhi ixabiso sokudla isalathiso kwetafile - Andi:

• Magnesium calcium.
• Lycopene.
• Selenium zinc.
• Carotenoids (lutein, beta-carotene).
• Vitamin E.
• Vitamin C.
• I ezingenakunyibilika kunye enyibilikayo nefayibha zokutya.
• B vitamins
• Iron.

Ekudleni, nto leyo ekhuthaza uGqr Joel Fuhrman, zithanda:

• imveliso yemifuno;
• ukutya alunyangwanga weqonga ukutya;
• kwamafutha yemifuno unsaturated;
• iimveliso osisityebi ngezakhi.

Bala ixabiso okuziinkozo okanye iimbotyi ayikho nzima, nzima nangakumbi akunjalo kohlolo ixabiso lesondlo ukutya luyasetyenzwa olupakishiweyo. ukutya okunjalo kuya kuba izinga eliphantsi Andi.

Siya kunika uluhlu lweemveliso neyakusasazwa inani amanqaku ukusuka ku-1 ukuya ku-1000.

Iyafuna ukunikela ingqalelo: ukuba ukutya kuphela njengenqobo Andi based, naziphi na iziphumo ezibi empilweni ngenxa yokungabikho of accounting isiqulatho amafutha ekutyeni. Loo ukutya bekuya kuba luncedo, ukuba umntu ufuna ukuba unciphise umzimba kunye osidingayo nemida.

Ixabiso lesondlo kumaqela amathathu iimveliso:

1.Produkty ukuba umxholo liphezulu izondlo zinyuka:

• nesityu
• orenji
• enkulu lettuce
• evame
• iitumato
• lwerharnate
• bomvu
• asparagus
• iminqathe
• artichoke
• ipepile eluhlaza
• cauliflower
• ngengxa
• sekhaphetshu
• arugula
• Bryusselsnaya ikhaphetshu
• isipinatshi
• Bok Choy
• Kale.

Products ukuba avareji isixa izondlo, ekunyukeni:

• yeeavokhado
• tofu
• laseMqonci
• neeamangile
• salmon
• corn
• iimbotyi zesoya
• ngamandongo-
• cucumber
• mango
• oatmeal
• yi
• neflakisi imbewu
• cherry
• peas green
• oningga
• apple
• imbewu kajongilanga
• ibhatata
• iimbotyi
• Melon.

Iimveliso umlinganiselo ophantsi kwezondlo zinyuka:

• cola
• fries French
• namafutha omnquma
• vanilla ice cream
• chips, amazambane
• ephantsi-fat iyogurt
• cheese Swiss
• juice apile
• isonka esimhlophe
• yenkomo okuthambile
• ubisi yonke
• cheese feta
• ngqolowa
• amafutha butter
• amaqanda
• inkukhu
• banana
• amazambane amhlophe
• iidiliya
• walnuts.

Cwangcisa otya ngayo, sithembele kuphela ixabiso lesondlo isalathiso ayikhuthazwa. Kodwa uninzi lwethu tshintsha iimveliso, ninendyebo izondlo ekutyeni ziya kuzuza ngaphandle kwentandabuzo.

Kwakhona kunceda ekulungiseni ukunqongophala kwezondlo eziphila ongeziweyo esebenzayo, njengoko okwangoku usebenzisa ukutya ukugubungela ngokupheleleyo imfuneko umzimba ukuze izondlo cishe akunakwenzeka. Oku ezinxulumene iingxaki eziphilayo, kunye nemveliso, nokunyhashwa ngesakhiwo yokudla.