Ngokufika kwekwindla kuqalisa ixesha le-apile cider donuts, i-latte yethanga kunye ne-casseroles yebhatata enentliziyo. Ixesha leeholide liphezu kwethu (hello, i-Halloween candy!) Kwaye isenokungabonakali njengexesha elifanelekileyo lonyaka ukuqhubeka nohambo lwakho lokulahlekelwa ubunzima.
Kukho iindaba ezimnandi, nangona kunjalo: Ukuwa kwakhona kugcwele ukutya okunesondlo okungena lula kwindlela yokuphila enempilo.
ukutya kwasekwindla
Ukusebenzisa ukutya kwexesha lekwindla yithuba elihle lokunciphisa umzimba ngendlela enesondlo. Baya kunceda ukunciphisa ukugqithisa kwehlobo.
Iphunga
Ikwindla kwaye oko kuthetha ukuba iishelufu zevenkile ziyaqhuma nazo zonke izinto zethanga. Ukucinga oku kutya kunokukwenza ucinge ngeziselo zekofu ezineswekile ephezulu, kodwa kuyo yonke imo, kukutya okusempilweni kakhulu. Ithanga liphezulu i-beta-carotene, eguqulwa ibe yi-vitamin A emzimbeni, i-antioxidant enamandla.
Isiqingatha sekomityi yethanga ikwabonelela nge-3 grams ye ifayibha, enomtsalane kakhulu. Ifiber ekutyeni kwakho inokuba luphawu olulungileyo lwempumelelo yakho yokuncipha kobunzima. Uphononongo luka-Okthobha ka-2019, olupapashwe kwiJournal of Nutrition, lwafikelela kwisigqibo sokuba ukuthatha ifayibha kuncede abantu abaninzi babambelele kwisicwangciso sokutya kwaye ukutya ifayibha eninzi kukhuthaza ukwehla kobunzima.
Zama ukongeza ithanga elinkonkxiweyo kwi-smoothie yakho yasekuseni ukuze ufumane i-fiber eyongezelelweyo kunye ne-vitamin A kusuku lwakho.
IiApile
Ukuba ukuvuna kwakho iapile kukushiya uqubha kwisiqhamo esingqukuva, yinto entle leyo. Njengamathanga, ii-apile zigcwele ifayibha (isiqhamo esiphakathi sine 4 grams) kwaye zikwanazo nomxholo ophezulu amanzi y i-phytonutrients, nto leyo ebenza babe kukutya okufanelekileyo ukunciphisa umzimba.
Ngapha koko, kunokuba kufanelekile ukongeza iapile ngosuku kwisidlo sakho. Uphononongo lukaSeptemba 2015 lwaseHarvard, olupapashwe kwi-PLOS Medicine, lufumene ukuba abantu abadla iziqhamo ezithile (ii-apula ezingomnye wabo) balahlekelwa ubunzima ngaphandle kokwenza utshintsho oluphawulekayo ekudleni kwabo. Abaphandi baphetha ngokuba iziqhamo ezityebileyo zefiber zinefuthe elihle ekulahlekeni kwesisindo.
Ekubeni iiapile zinefayibha enyameni naselusuni, ufuna ukuqiniseka ukuba uzitya zombini. Zama ukubhaka kwaye wongeze ngakumbi i-fiber kunye ne-oats kunye namantongomane.
Beet
Ingaba ibomvu, imhlophe okanye ityheli, iibeet ziyimifuno yakudala ekuphekeni kwendabuko. Ixesha lokugqibela lokutyala iibeet kusekuqaleni kuka-Agasti, njengoko zidinga ixesha elithile lokuphuhlisa i-tubers enencasa ngelixa amaqondo obushushu esephakathi.
Iibeet zivuthiwe nje ekwindla kade, nje ukuba amagqabi awo agruzuke kwaye anokwembiwa. Eyona nto inenzuzo ngakumbi ngeebhithi kukuba zigcina kakuhle ebusika. Siza kususa amagqabi awo kwaye siwagcine kwiibhokisi kwindawo epholileyo, emnyama. Isityalo sebhithi siya kubamba lula kude kube yintwasahlobo elandelayo.
Granada
Akumangalisi ke ngoko ukuba iiaril zerharnati zisoloko zibizwa ngokuba ziirubhi. Umbala wabo obomvu obomvu ngokukhawuleza ubonisa ukuba bagcwele izondlo. Enyanisweni, iirharnati ziye zahlolisiswa kubo iziphumo ze-antioxidant y anti-inflammatories.
Alukho uphando olugqibeleleyo olubonisa ukuba i-arils okanye ijusi yerharnati inokukunceda ngokuthe ngqo ukuba unciphise umzimba, kodwa zinempembelelo kwimpilo yamathumbu akho, kwaye ukuba nomthumbu osempilweni ngokuqinisekileyo kunokunceda ngokukwazi kwakho ukunciphisa umzimba.
Iirharnathi ziye zaboniswa ukwandisa ukukhula kwe Bifidobacterium y lactobacillus, iibhaktheriya ezimbini ezibalulekileyo emathunjini, ngokutsho kukaFebruwari 2020 uphando olupapashwe kwi-Foods.
Zama ukufefa i-arils ye-pomegranate kwi-oatmeal yakho yasekuseni kunye nezitya ze-smoothie, ii-casseroles ezimnandi, i-yoghurts kunye neesaladi.
Chile
I-Chili: ukutya kwe-quintessential. I-Chili ayinakuba lukhetho olucacileyo lokutya okunokukunceda ngeenjongo zakho zokunciphisa umzimba, kodwa inokuba sisixhobo sakho esiyimfihlo.
Xa ilayishwe imifuno, iimbotyi, kunye nenyama ebhityileyo, yiphakheji epheleleyo yesidlo esilungeleleneyo kunye ne-carbs eyinkimbinkimbi kunye neprotheni, zombini ezikunceda uhlale ugcwele ixesha elide (oku kuthetha ukuba awukwazi ukufikelela kwi-cookie jar).
Xa umoya upholile, zama le chili yelentile ebomvu. Itshili eshushu ilayishwe imifuno, iimbotyi, kunye neelentile zesondlo- kunye nefiber-packed dinner ilungele ukukugcina usendleleni.
ibrussels sprouts
Amahlumela aseBrussels avela kwintsapho yemifuno ebizwa ngokuba yi imifuno ye-cruciferous. Le ntsapho iquka i-broccoli, i-cauliflower, i-kale, kunye nekhaphetshu.
Imifuno yeCruciferous inokunceda ukunciphisa i ukudumba emzimbeni wakho, ngokutsho kophononongo lukaMeyi 2014 olupapashwe kwiJournal ye-Academy of Nutrition and Dietetics. Uphando lubonisa ukuba abasetyhini, ngakumbi, ababenokutya okuphezulu kwimifuno ye-cruciferous babeneempawu ezisezantsi zokudumba.
Ukuba unokudumba okungapheliyo, uhlobo oluhlala lujikeleza kangangexesha elithile, unokukufumanisa kunzima ukuncipha. Kukho ikhonkco elicacileyo phakathi kokufumana ubunzima kunye nokudumba, ngokutsho kweHarvard Health Publishing, ngoko ke ukunciphisa ukudumba ngemifuno eluhlaza echasene nokudumba njenge brussels spikes sisiqalo esihle.
Ukuba ukhe wathandabuza ukutsiba kwi-bandwagon yaseBrussels, kukho iindlela ezininzi zokuzonwabela. Zimnkile iintsuku kubiliswa nje ezi khaphetshu zincinci.
Ikhaphetshu
Ikhaphetshu yenye yemifuno ebonakala ikwixesha lonyaka wonke, kodwa ukuba siyibona kwiivenkile zokutya ekwindla, kungenxa yokuba ikwixesha lonyaka. Imifuno yeCruciferous ivuthwa ngasekupheleni kwehlobo kwaye iba mnandi ngakumbi njengoko imozulu isiya iphola.
Ikhaphetshu yeyona nto iphambili ekhitshini lam. Iyakwazi ukutyunyuzwa kwiisaladi ezinkulu, i-grilled okanye i-pickled. Ngumifuno yasekwindla esempilweni kakhulu.
Ewe
Iibhatata zihlala zicingelwa ukuba zithatha indawo yetapile ezimhlophe. Inyaniso kukuba zombini imifuno nge isitatshi kwaye zombini zineeprofayili zezondlo ezinomtsalane. Nangona kunjalo, iibhatata azixhatshazwa kakhulu xa kuziwa ekuqhubeni.
Iitapile ezi ikhalori esezantsi (i-103 yesayizi ephakathi) kwaye upakishe i-15 yepesenti yexabiso lakho lemihla ngemihla ifayibha ngesahlulo ngasinye. Yintoni eyenza iitapile zibe kukutya okufanelekileyo kwelahleko ngumxholo Amanzi: baphakathi kwe-62 kunye ne-75 yeepesenti zamanzi, ngokutsho kophononongo lukaJuni 2019 kwiSayensi yoKutya kunye neZondlo.
Iitapile eziswiti zithandwa kakhulu kwiimenyu zokuwa, kodwa akufuneki ukuba zigalelwe ibhotolo okanye zixutywe ngemarshmallows ukuze zibe mnandi. Kukho iindlela ezisempilweni zokuzitya, njengokugcadiswa, ukucolwa, okanye ukongeza kwisuphu oyithandayo.
Iibhatata nazo zifakwe kamnandi, ewe uve kakuhle. Thatha ixesha lokubhaka iitapile zakho kwaye uzigcwalise ngetshilisi yemifuno, i-broccoli, okanye inyama yenkomo.
Oats
Isidlo sakusasa esishushu sihlala singumbono olungileyo xa amaqondo obushushu ehla, kwaye i-oatmeal lukhetho oluhle xa usebenza ekunciphiseni ubunzima. Inodidi olukhethekileyo lwefiber ebizwa ngokuba i-beta-glucan. Nangona i-beta-glucan ayinakukunceda ngokuthe ngqo ukuba unciphise umzimba, khumbula ukuba yehla kumgangatho opheleleyo wokutya, inokunceda.
IBeta glucan yaziwa ngokunceda lawula iswekile en igazi kwaye ikugcina ihluthe ixesha elide. Oku kwenza ukuba ibe yongezelelo olukhulu kuzo zonke iintlobo zokutya.
Akukhathaliseki ukuba ukhetha i-oats endala, i-steel-cut, okanye i-oats yokupheka ngokukhawuleza, uya kufumana inzuzo efanayo yesondlo. Unokudibanisa i-oats ibe ngumgubo kwaye uyongeze kuyo nayiphi na iresiphi ebiza umgubo wenjongo yonke kwaye ayibizi i-gluten ngenxa yokubunjwa kwayo, njengeebhola zenyama okanye i-topping kwi-apula yakho.
Ukuba ukhetha ukuthenga iipakethi ze-oatmeal esheshayo kwivenkile, khetha ukhetho kunye noshukela omncinci ukulawula inani leswekile elongezelelweyo. Kwaye hlala ukhumbula ukuba ukwenza eyakho i-oats enencasa kulula kakhulu kwaye kuyafikeleleka, kwaye kukunceda ukuba ulawule kanye ukuba yintoni na ekwi-oats yakho.
Itheniphu
Nangona ingathandwa kakhulu namhlanje, i-rutabaga kukutya okuqhelekileyo kokuwa. Ngapha koko, iitheniphu aziqinile nje kuphela, ziyakwazi nokunyamezela iqabaka ukuya kutsho kwi -6°C.
Kuxhomekeka ekubeni ityalwe nini, iitheniphu zinokuvunwa ukususela ngoSeptemba ukuya kuDisemba; ekugqibeleni, kufuneka zivunwe ngaphambi kweqabaka yokuqala, ende.
Icauliflower
Iphantsi kweekhalori kwaye ityebile kwezinye iivithamini kunye nezinye izondlo, nangona kungeyomfihlakalo ukuba ikholifulawa iyindawo yokutya xa ifika kwimpilo yethu. Ikomityi yekholifulawa imalunga Iikhalori ezingama-27 kunye ne-5 grams ye-carbohydrates.
Kule mihla, imifuno ye-cruciferous ifumana i-hype eninzi ngenxa yobuchule bayo bokusebenza njengendawo yeetapile ezicujiweyo, njengoko incasa imnandi kwaye ifana neetapile, kunye iikhalori ezimbalwa kunye ne-carbs. Ukonwabela, siza kudibanisa ikholifulawa ephekiweyo kunye netyuwa yolwandle, ikhrimu emuncu enamafutha aphantsi, kunye neoyile yomnquma, kwaye siya kuba nomxube omnandi wepuree!
Kwaye iinzuzo zekholifulawa azipheli apho. Le mifuno igcwele iiprotochemicals ezinceda ukugcina iiseli zisempilweni kwaye zilwe nophuhliso lomhlaza. INational Cancer Institute icacisa ukuba imifuno yecruciferous efana necauliflower ineglucosinolates (imichiza enesalfure eyenza imifuno ibe nevumba elinamandla), enokunceda ukunciphisa amathuba okuba neentlobo ezithile zomhlaza.
Ngaphezu koko, ukupheka ngekholifulawa akufuneki kube yinto ekruqulayo. Ukuba awuzange ube ngumlandeli wekholifulawa, siya kuzama ukuyiqhola ngeoli yomnquma kunye nentwana yetyuwa kunye nepepile, emva koko sinokuyigcwalisa ngetshizi yeParmesan okanye nayiphi na enye i-bagel seasoning; inencasa ethambileyo xa ithelekiswa nokubilisa. Ikholifulawa ingasetyenziselwa ukwenza uhlobo lwemacaroni kunye netshizi.