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Ngokushisa kwehlobo kudambisa imizimba yethu, kuyadingeka ukuthi sidle ukudla okugcwele amanani amaningi ama-micronutrients nama-macronutrients.
Ehlobo, sithambekele ekujulukeni okuningi okusenza sizizwe singenamanzi futhi sithola amazinga aphansi wamandla asenza sizizwe sivila. Ngakho-ke, kubalulekile ukuthi siyinakekele imizimba yethu ngokudla uhlobo olufanele lokudla.
Lapha, sibhale phansi ukudla okufanele kudliwe ehlobo.
2. Isibambo
Isikhathi sasehlobo asiphelele ngaphandle kukamango, futhi kungani kungenjalo, singesinye sezithelo ezinomsoco futhi ezinempilo kunazo zonke ezingagcina izinkinga eziningi zezempilo zisenkingeni. Umango uqukethe inqwaba yezakhamzimba ezinjengevithamini C, uvithamini A, i-ayoni, i-calcium, uvithamini B6 ne-magnesium [okubili] .
Ithiphu : Ungajabulela umango uwedwa, njengesaladi lesithelo noma ujusi.
3. Utamatisi
Ngenkathi utamatisi egcwele ama-antioxidants nezakhi zomzimba, aqukethe i-phytochemical ezuzisayo ebizwa nge-lycopene evikela isikhumba ekulimaleni okubangelwa yimisebe yelanga [3] .
Ithiphu : Faka izingcezu zikatamatisi esaladini lakho noma uzifake kusamentshisi.
4. Ikhukhamba
Ikhukhamba linezakhi zomzimba ezibalulekile, ama-antioxidants futhi liqukethe inani elihle lamanzi nefayibha encibilikayo. Umthamo wamanzi aphezulu kukhukhamba wenza kube ukudla okufanelekile ongakudla phakathi nezinyanga ezishisayo zasehlobo [4] .
Ithiphu : Yenza isaladi yamakhukhamba, i-salsa noma ube nayo njengejusi.
5. Isigaxa
I-Curd ikhuthaza ukugaya okunempilo, ithuthukise ukuzivikela komzimba futhi inikeze isikhumba esinempilo nesikhanyayo. I-Curd, uma idliwe, inomphumela wokupholisa emzimbeni, okuyisizathu sokuthi idliwa kakhulu ehlobo.
Ithiphu : Faka i-curd ku-smoothie yakho noma ube nayo njenge-dessert.
6. Imifino eluhlaza
Imifino enamaqabunga aluhlaza njengesipinashi, i-kale ne-ulethisi yindawo enamandla yezakhi zomzimba futhi enamanzi amaningi futhi lapho usetshenziswa kuzogcina umzimba wakho upholile futhi unamanzi phakathi nezinyanga zasehlobo.
Ithiphu : Faka imifino eluhlaza okotshani esaladini lakho. Gwema ukupheka ngokweqile le mifino ngoba okuqukethwe kwamanzi kungalahleka.
7. Isilimo esidliwayo esinamagatsha anamanzi
Isilimo esidliwayo esinamagatsha anamanzi futhi sinamanzi amaningi futhi aqukethe inani elikhulu lezakhamzimba ezinjengevithamini A, uvithamini K kanye nefolate ezokugcina uhamba phakathi nezinyanga ezishisayo zasehlobo.
Ithiphu : Qeda isilimo esidliwayo esinamagatsha anamanzi bese usifaka esaladini lakho.
8. IMuskmelon
IMuskmelon kufanele ibe yingxenye yokudla kwakho ehlobo ngoba inamanzi amaningi futhi inamavithamini namaminerali abalulekile. Ukusetshenziswa kwe-muskmelon kuzokugcina uphilile futhi unamanzi ehlobo.
Ithiphu : Ungajabulela i-muskmelon yodwa noma unayo njengesaladi lesithelo.
9. Amajikijolo
Amajikijolo anjengama-raspberries, ama-strawberry, amajikijolo kanye nama-blueberries alayishwe ama-antioxidants alwa nezifo azokusiza ukuqinisa amasosha omzimba wakho nokukugcina uphilile ngesikhathi sasehlobo.
Ithiphu : Jabulela amajikijolo uwedwa noma ungenza i-berry smoothie.
10. Izithelo ze-Citrus
Izithelo ze-citrus ezifana ne-lime, ulamula, amawolintshi, i-grapefruit nama-pomelos zicebile ku-vitamin C nezinye izakhamzimba ezibalulekile ezizoqinisa amasosha akho omzimba futhi zigcine umzimba wakho unamanzi ngasikhathi sinye [5] .
Ithiphu : Ungajabulela i-orange, i-grapefruit nama-pomelos uwedwa. Ungenza i-lime noma ijusi kalamula ngodwi lwamaqabunga e-mint.
Imibuzo evame ukubuzwa
1. Yini okungafanele uyidle uma kushisa?
Gwema ukudla ukudla okuthosiwe, ikhofi, itiye, ama-cocktails nezinja ezishisayo njengoba zikhulisa ukushisa emzimbeni, nakho okungadala ukugaya noma kucasule isisu sakho.
2. Yini okufanele ngiyidle lapho ngisebenza ekushiseni okukhulu?
Yiba ne-cantaloupe, ikhabe, amajikijolo, utamatisi nemifino eluhlaza njengalokhu kuyindawo yamandla yezakhamzimba futhi kuzogcina nomzimba wakho unamanzi amaningi.
3. Ngabe ubhanana muhle ehlobo?
Cabanga ukudla ubhanana ehlobo ngoba kuvimbela i-asidi futhi kugcina umzimba unamanzi.
4. Uphuza ini ekushiseni okukhulu?
Iziphuzo ezihamba phambili ekushiseni ngokweqile ngamanzi, iziphuzo zezithelo zemvelo, amanzi kakhukhunathi nama-smoothies emifino.
