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Ngubani ongazithandi izaqathe ezinoshukela ngokwemvelo, ezinoshukela futhi ezimnandi? Ngempela wonke umuntu uyayithanda le mifino yezimpande ephekwe nganoma iyiphi indlela. Izaqathe ziyakhwabanisa, zihlwabusayo futhi zinomsoco futhi kuvame ukubikwa ukuthi zingukudla okuphelele kwezempilo.
Imifino enombala osawolintshi iyalinywa emhlabeni wonke. Ziyizintandokazi phakathi nesikhathi sasebusika ngoba amaNdiya athanda ukupheka i-gajar ka halwa, edliwa kakhulu emakhaya amaningi amaNdiya.
Ngaphandle kokunambitheka, izaqathe zinikela ngezakhi ezahlukahlukene ezifana ne-beta-carotene, uvithamini A, amaminerali, nama-antioxidants ngamanani amaningi. Izaqathe ziyaziwa nangokwehlisa amazinga e-cholesterol futhi zisiza ukuthuthukisa impilo yamehlo.
Ama-antioxidants e-carotene atholakala kuzaqathe nawo axhumene ukunciphisa ingozi yomdlavuza. Imifino yendabuko enombala osawolintshi nayo itholakala ngemibala eminingi, kufaka phakathi ophuzi, omhlophe, obomvu nophephuli.
Uma uthanda ukudla lezo izaqathe ezinombala osawolintshi ogqamile, khona-ke uzomangala ukwazi ngala maqiniso ayi-12 anempilo ngoqathe.
1. Amaqathi aqukethe ama-calories amancane
Amaqathi aqukethe amafutha amancane kakhulu kanye namaprotheni kanti okuqukethwe kwamanzi kuyahluka kusuka cishe kumaphesenti angama-86-95. Amaqathi aqukethe amaphesenti ayi-10 ama-carbohydrate kanti isanqante eyodwa ephakathi nendawo iqukethe ama-calories angama-25, anama-gramu amane kuphela ama-carbohydrate agayekayo.
2. Amaqathi aqukethe i-Dietary Fiber
Amaqathi aqukethe i-fiber encibilikayo enganciphisa amazinga kashukela wegazi ngokwehlisa ukugaya ushukela nesitashi. Amaqathi aqukethe nemicu engaxazululeki enciphisa ubungozi bokuqunjelwa futhi ikhuthaze ukuhamba kwamathumbu njalo futhi okunempilo. Izaqathe nazo zibeka phansi esikalini se-glycemic index.
3. Izaqathe Zinothile Ku-Beta-Carotene
Izaqathe zicebe kakhulu ku-vitamin A ne-beta-carotene. Amagremu ayi-100 kherothi omusha aqukethe ama-8,285 µg we-beta-carotene kanye no-16,706 IU kavithamini A. Futhi, izinhlanganisela ze-flavonoid ezikweziqathe zikuvikela emdlavuzeni wesikhumba, wamaphaphu nowomlomo.
4. Amaqathi Agcwele Izimbiwa
Ubuwazi ukuthi izaqathe zingakunika wonke amaminerali adingekayo ukuze uhlale uphilile? Ziqukethe ithusi, i-manganese, i-calcium, i-iron, i-phosphorus, i-potassium ne-magnesium eqinisa amathambo. Ukudla izaqathe nsuku zonke kuzokusiza uhlangabezane nezidingo zakho zamaminerali zansuku zonke.
5. Amaqathi Acebile Ngama-Antioxidants
I-beta-carotene etholakala kuzaqathe ingenye ye-antioxidants yemvelo enamandla evikela umzimba womuntu kuma-radicals atholakala mahhala oksijini. Futhi, bacebile nge-polyacetylene antioxidant, i-falcarinol esiza ukulwa nomdlavuza.
6. Izimpande Zesanqante Ziphilile
Izimpande ezintsha zikherothi nazo zinhle ku-vitamin C futhi zihlinzeka cishe ngamaphesenti ayi-9 e-RDA (Inconyelwe iDietary Allowance). Uvithamini C usiza umzimba ukugcina izicubu ezixhumene kahle, amazinyo kanye nensini.
7. Amaqathi Asehlukahlukene
Izaqathe zingenye yemifino embalwa engasetshenziswa kukho konke ukupheka futhi ingadliwa ngendlela eluhlaza nayo. Zigcwalisa kahle imifino efana nobhontshisi obuluhlaza, amazambane, uphizi ezinhlobonhlobo zokupheka kungaba ngesitshulu, i-curry noma i-stir-fries.
8. Ukherothi Wokwelashwa
Amaqathi avame ukusetshenziswa ekwelapheni ijusi ekwelapheni izinhlobo ezithile zezifo. Empeleni, izaqathe ekuqaleni zazitshalwa njengomuthi wokwelapha izifo ezahlukahlukene ngoba zinezimfanelo ezinhle zokuphulukisa.
9. Izinqathe Zezingane Azilona Uhlobo Lukakherothi
Izaqathe zezingane izaqathe ezingavuthiwe ngoba zincane ngosayizi. Zingezinhlobonhlobo zesanqante ezincane, ezingenakho ukunambitheka okuningi futhi ezingakufanele ukudliwa. Izaqathe ezinde zinokunambitheka okuningi kakhulu kunezingane izaqathe.
10. Izaqathi Zingena Imibala Eminingi
Ngaphandle kombala ojwayelekile wewolintshi, izaqathe zingena kwezinye izinhlobo zemvelo ezimhlophe, eziphuzi kanye nomthunzi ojulile onsomi. Amaqathi asawolintshi asetshenziswayo manje athuthukiswa ngemuva kokuguquka kwezakhi zofuzo okubangelwa izaqathe ezinsomi, ezinomgogodla ophuzi osawolintshi. Kunezinhlobo ezingaba ngu-20 zezinqathe emhlabeni jikelele.
11. Amaqathi Aphekiwe Anomsoco Omningi
Lokhu iqiniso elingaziwa ukuthi izaqathe zinomsoco omkhulu uma ziphekiwe ngoba izaqathe zinezindonga ezinzima zamaselula, ezivalela ukondleka kwazo futhi zikwenze kube nzima ukugaya. Ukuwapheka kuncibilikisa izindonga bese kukhipha izakhamzimba, kwenze kube lula emzimbeni ukuthi umunce ngokushesha.
12. Amaqabunga Kherothi Ayadliwa Nawo
Uyazi ukuthi ungadla amaqabunga kasanqante? Amaqabunga ekherothi aqukethe uhlu oluhlaba umxhwele lwezakhamzimba ezicebile ngamaprotheni, amavithamini kanye namaminerali. Amaqabunga abuthakathaka futhi anokunambitheka okunezintambo lapho esetshenziswa.
Yabelana ngale ndatshana!
Uma uthanda ukufunda le ndatshana, yabelana ngayo nabasondelene nawe.
Izinzuzo ze-15 Ezinamandla Zezempilo ze-Ashwagandha
