Ukusuka kwindawo yesondlo: Ukutya oku-10 ukuxelela ukuba kutheni le nto ihlabathi lifuna imifuno eminyelweyo.

Ukulondolozwa kwezakha mzimba: Imifuno yokuphelelwa ngamathambo inokunceda ukugcina umxholo wazo wesondlo, kubandakanya iivithamini, iiminerali, kunye nooviyoridant. Oku kubalulekile ekuqinisekiseni ukuba izakha-mzimba zibalulekileyo zigcinwa ekusebenziseni, ngakumbi kwimimandla okanye kumaxesha apho imveliso intsha ayifumaneki ngokulula.

Ukufikelela kwizondlo: Imifuno emihliselweyo ibonelela ngendlela efanelekileyo yokufikelela izondlo ezibalulekileyo, njengoko zinokugcinwa ixesha elide kwaye ziphinde zenziwe ngokulula ngokusetyenziswa. Oku kunokuba luncedo ngakumbi kwiindawo ezinqongopheleyo kwimveliso entsha okanye ngexesha lokunqongophala kokutya.

Ukusetyenziswa uqwalaselo ekuphekeni: Imifuno emihliselweyo inokusetyenziswa kwizitya ezahlukeneyo, ukubonelela ngendlela efanelekileyo yokufaka izondlo ezibalulekileyo ekutyeni. Banokongezwa kwiisuphu, amathokazi, ii-casseroles, kunye nezinye iindlela zokupheka, zinika isithako esifanelekileyo nesinesondlo sokupheka.

Inketho yesondlo: Imifuno emihliselweyo inokubonelela ngomthombo wezondlo, njengoko inkqubo yokuphelelwa ngumzimba isusa umxholo wamanzi ngelixa igcina iivithamini kunye neeminerals. Oku kubangela ukuba babe yeyona nto ibalulekileyo ekugcineni ukutya okulungeleleneyo nokunempilo, ngakumbi kwiimeko apho imveliso intsha ingafumaneki ngokulula.

Iyonke, imifuno enesidima idlala indima ebalulekileyo ekunikezeleni ukufikelela kwizondlo ezibalulekileyo, ukugcina umxholo wesondlo, kunye nokuhambisa ukhetho lwesondlo kunye nesondlo-sine-munsegent-side.

Zombini ukutya okuphekiweyo kunye noluhlaza zinezibonelelo zezempilo. Kuxhomekeka ekutyeni. Ukutya kokupheka kunokutshabalalisa ezinye ii-enzymes kwaye kuchaphazele ezinye izondlo. Ukutya okuthile ukutya kuya kuqinisekisa ukuba ezi zinto ziyigcina izondlo 12. Elinye isandla, ukupheka kunokunyusa ukugaya, ukutshabalalisa ezinye izondlo, kwaye kutshabalalise iintsholongwane kunye nebacteria.

 Ngesishwankathelo, enye ayilunganga kunenye. Nangona ingelilo umbono ombi wokubandakanya ukutya okungaphantsi kokutya kwakho. Ezi zipakishwe ngezibonelelo zezempilo ozilahleleyo ukuba ukupheka.

 I-anyanisizigcwele ii-antioxidants. Ukubhengeza i-anyanisi kwi-Fure kunciphisa izibonelelo zomhlaza kwe-phytochemicals.I-Culfuric Pomplets kwi-Anyanisi ye-Raw Kunokunceda ukunciphisa amanqanaba e-cholesterol, ukunyusa imveliso ye-insulin, kwaye incedise ekuqhubeni igazi.

 IkhukhambaZonke zimalunga nelo ntlekele, icrisp, kunye ne-crunchy. Ukupheka akuyi kubachaphazela kuphela ukuthungwa kwabo, kodwa kunciphisa umxholo wabo wesondlo.

 RI-Ed kunye nePepper Green:tI-Hese iphantsi kwiikhalori kwaye zizityebi kwiVitamin B6, iVitamin E, i-magnesium, ngakumbi ivithamini yeVitamin C.redkwaye luhlazaI-Bell Peppers kufuneka ityiwe eluhlaza, njengoko ukupheka kwabo kuya kunciphisa kakhulu izondlo, ngakumbi iivithamini ze-B kunye no-C.

 Ibrokholiyenye yezona zinto zokutya okuqhelekileyo iimbono xa kufikwa kwindlela abafanele bapheliswe ngayo. Ukupheka kunokwandisa amanqanaba omhlaza owaziwa njengeGlucosinotes, kunye nokwenza ukuba kube lula kwitrayini yokugaya.kodwa ungangenelwa kukutya kwaselunxweme, kananjalo. Ngapha koko, i-brow broccoli inokuqulatha ukuya kuthi ga kwi-10 ka-Sulforaphane (i-anticarcinogenin) kune-broccoli ephekiweyo.

IgalikhiInetoni ye-antioxididants kunye ne-sulfuric complets, eziqinisekisiweyo ukuba zinenani lezibonelelo zempilo. Ukupheka kunokutshabalalisa ezi ziqulatho ze-anticarcinogenic.

Isileri:Ukutya i-celery yiyo yonke i-bout i-crunch, akunjalo? Ke, kutheni ufuna ukupheka? Kwaye ukwenjenjalo, ukwenjenjalo kuya kunciphisa umxholo wayo we-fenoc.

Iitamatisizinkulu, nokuba ziphantsi okanye ziphekiwe. Ukupheka kuya kwandisa ubukho be-antioxidanty lycopene. Ukutya abaluhlaza, nangona kunjalo, kuya kuba ngcono ukuba ufuna ukwandisa i-vitap yakho ye-vitamin.

Ci-arrot:cUkukhuphela kunokunceda ekufumaneni i-Beta-carotene, eguqulweyo iguqulwe ibe yiVitamin A. kodwa ukutya i-carrots i-carow izakuba yingenelo.

Ispinatshi:La maGrike amagqabi agcwele iivithamini c kunye ne-e kunye nefayibha, kunye nentsimbi, i-potassium, kunye ne-magnesium. Ukuvezwa kobushushu kunokuchaphazela ezi zinto nangona.

I-BeetrootIpakishwe ngeevithamini kwaye nguMthombo obalaseleyo weforansi, i-antioxidants, kwaye iyonyusa i-nitric oxide (hayi) ukubakho. Ukupheka kunokunciphisa ukusebenza kwezi ndawo.