Isifo sikashukela Sokudla Okungezansi Izitsha Eziphelele Zezingxenye Zasehlobo

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Ungesabi Ukugcwalisa I-Plate Yakho Nalezi Izitsha Ezikude

Uma kuziwa ekuhleleni iqembu, ukudla ngokuvamile kuwukugxila okuyinhloko. Masibhekane nakho - lokho esikudlayo kusiza ukuhlanganisa noma yikuphi ukugubha. Eqinisweni, akuyona into engavamile ukuthola abagibeli beqembu abuthana eduze kwetafula lokudla. Nakuba kuhle ukuhlanganyela ukudla, ukuhlela ukudla kungabangela ukucindezeleka uma unesifo sikashukela noma uzama ukuncipha. Kubalulekile ukwazi indlela yokudla itafula lokudla kanye nokufaka isandla ngokuletha noma ukwenza okunempilo . Kungakhathaliseki ukuthi uya emcimbini noma ubamba iqhaza, ukugcwalisa lokhu kudla ngeke kube okulimazayo emgqeni wakho noma ushukela wegazi. Zama enye yalezi zokupheka eziyisihlanu zempilishi enempilo kuleli hlobo.

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Utamatisi, ikhukhamba kanye nesaladi isaladi

Le nhlanganisela yamatamatisi, ikhukhamba, ne-avocado yenza isaladi ephelele engaphansi kwe-carbohydrate, ecebile ngamafutha enempilo enempilo futhi egcwele ukunambitheka. Utamatisi ucebile nge-vitamin C kanye ne-lycopene. Ucwaningo oluthile lubonisa ukuthi izidlo ezicebile nge-lycopene zinganciphisa ingozi yomdlavuza we-prostate. Utamatisi nazo zinkulu kakhulu ukudla uma unesifo sikashukela.

> Imithombo:

> I-Linus Pauling Institute. I-Carotenoids. http://lpi.oregonstate.edu/infocenter/phytochemicals/carotenoids/

Okuningi

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Ukholifulawa Nge-Herby Crumb Topping

Ukholifulawa yizihlahla ezintsha "it" namuhla. Esetshenziselwa ukufaka esikhundleni samazambane nelayisi, ukholifulawa ungathatha ama-flavour amaningi futhi uphakamise i-punch enkulu yokudla. Ukholifulawa ungowomndeni wemifino ebaluleke kakhulu futhi ngokwemvelo ucebile nge-fibre ne-potassium. Ucwaningo lwe-epidemiological lubonisa ukuthi ukuphakama okukhulu kwemifino ye-cruciferous kunganciphisa ingozi yezinkinga ezithile zegciwane. Ukwenza kube okukhangayo nakakhulu, 1/2 indebe ephekwe iqukethe kuphela: ~ ama-khalori angu-15, ama-0g amafutha we-2.5 g we-carbohydrate, i-1.5 g fiber, 1 g ushukela, i-1 g amaprotheni.

> Imithombo:

> I-Linus Pauling Institute. Imifino ye-Cruciferous. > http://lpi.oregonstate.edu/mic/food-beverages/cruciferous-vegetables

Okuningi

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USauted Zucchini noWalnuts

I-Zucchini iyimifino ethandwa kakhulu ehlobo ekulungele ukugcoba, ukuhamba noma ukubhaka. Hlanganisa i-zucchini nama-walnuts futhi une-heart-healthy, fiber ecebile, ephansi ye-carbohydrates dish eyenza kakhulu futhi enandi. Ama-walnuts aqukethe i-omega-3 alpha-linolenic acid (ALA) esitshalo. I-long chain omega-3 fatty acids, i-DHA ne-EPA ingahlanganiswa kusuka ku-ALA. Ucwaningo lubonise ukuthi ukudla okunomsoco omega-3 fatty acids kunganciphisa ingozi yesifo senhliziyo futhi kungase kuzuze labo abaneSifo 2 sikashukela, ikakhulukazi labo abane-triglycerides ephakeme.

> Imithombo:

> I-Linus Pauling Institute. Ama-Essential Acids Acids. http://lpi.oregonstate.edu/infocenter/othernuts/omega3fa/

Okuningi

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I-Pesto Asparagus

I-Asparagus ngokwemvelo iphansi kwamakholori, i-sodium kanye nama-carbohydrate, okuyinto enhle ngoshukela wegazi nokulawula isisindo. I-Asparagus iphinde ibe ne-vitamin C ne-rutin, i-flavonoid, engasiza ekuqiniseni imithwalo yegazi. Impilo yezimpahla zegazi ibalulekile kubantu abanesifo sikashukela njengoba besengozini yokwandisa isifo se-vessel sesitja ezifana ne-athersclerosis kanye nesifo se-peripheral arterial.

> Imithombo:

> I-California Asparagus Commission. http://www.calasparagus.com/ConsumerInformation/NutritionalInformation/index.html

Okuningi

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I-Cinnamon Egaxekile I-Almond Carrot isaladi

Abantu abaningi abanesifo sikashukela bakholelwa ukuthi "abavunyelwe" ukuba badle izaqathe ngoba "bashukela." Lena inganekwane. Izaqathe ziyi-fiber ephezulu (~ 3 g emgumbini we-1/2) yemifino engekho-starchy ecebile ku-Vitamin A. Izifundo zibonise ukudla okucebile kwe-Vitamin A kubalulekile empilweni ye-eye . 1/2 indebe ephekiwe iqukethe ~ 6 g we-carbohydrate. Uzothola umthamo wakho wansuku zonke we-Vitamin A kulezo zinto ezincane zokukhonza.

Okuningi