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Sonke sifuna ukwazi amakhambi amaningi ukuthola isikhumba esimhlophe kalula nangempumelelo. Kungaba okhilimu, amaphakethe wobuso enziwe noma izikhuhla, sizama izindlela eziningi zokuletha ukukhanya okumhlophe ebukhoneni bethu. Kodwa-ke, indlela yokuphila enempilo ingenye yezindlela eziyinhloko zokuthola isikhumba esimhlophe futhi esikhanyayo ngokwemvelo.
Kaningi siyelulekwa ukuthi sibe nokudla okunempilo nokunomsoco. Ukudla okufana nemifino eluhlaza okotshani, izithelo ezinothe ngamavithamini njll kuyizindlela ezinempilo kakhulu zokuthola nokugcina isikhumba esikhanyayo. Ngaphandle kokudla ukudla okunesikhumba, udinga ukuphuza amanzi amaningi nokuzivocavoca umzimba njalo. Amanzi akhipha ubuthi obuyingozi emzimbeni futhi ahlanze isikhumba ngaphakathi. Ukusebenza ngakolunye uhlangothi kwandisa ukujikeleza kwegazi emzimbeni futhi kukusize ukuthi uthole ubuso obucwebezelayo nobukhazimulayo ngokwemvelo.
Uma ufuna ukuthola isikhumba esimhlophe ngokwemvelo, ngaphandle kokufaka okhilimu osuselwa kumakhemikhali noma amaphakethe wobuso, faka lokhu kudla okunempilo okunobungani besikhumba ekudleni kwakho. Lolu hlu lubandakanya uvithamini A, C kanye nokudla okunothile okunomsoco okulungele isikhumba. Yiba nalokhu kudla futhi ungafaki ukudla okugayiwe nokwenziwe ngamafutha ngoba kuthinta ibala lakho futhi kuholele nasezinduneni nasezindunwini.
Ukudla kwamandla ukuthola isikhumba esimhlophe:
Izaqathe
Ecebile ku-vitamin C ne-carotene, izaqathe zingenye yemifino enhle kakhulu enezinzuzo eziningi zesikhumba nezinwele. Ukuze uthole ubuhle obungenasici, yiba nezaqathe noma ujusi wesanqante njalo.
I-Papaya
Ngaphandle kokuthi u-vitamin C ucebile, upopo ubuye abe novithamini A, E nama-antioxidants asula isikhumba, asuse amabala nezinduna. Ungayisebenzisa njengephakethe lobuso noma njengokukhuhla. UPapaya uphinde ahlanze uhlelo futhi abangele imijikelezo yokuya esikhathini ejwayelekile.
Utamatisi
Imifino emisha ebomvu nebomvu ingumthombo ocebile we-lycopene (uhlobo olushintshiwe lwe-carotene). Ngaphandle kokuba wukudla okulungele isikhumba, utamatisi usiza ekwehliseni isisindo futhi uvikela nomdlavuza.
ikiwi
Izithelo ezingamawolintshi zingumthombo ocebile kavithamini C okusiza ukuthi uthole isikhumba esimhlophe ngokwemvelo. Ungaba ne-kiwi entsha futhi usebenzise isithelo ezindaweni ezimnyama nasezibazini ukuze uthole ubuhle obungenaphutha.
I-Beetroot
Imifino ebomvu icebile ngensimbi namavithamini ahlanze izimbotshana zesikhumba, akhuphule ukuphuma kwegazi futhi akusize nokuthi uthole ukukhanya okubomvana ezihlathini zakho. Phuza ingilazi yejusi le-beetroot nsuku zonke uphinde ufake i-beetroot egayiwe noma ujusi wayo emaphaketheni akho ebusweni.
Imifino eluhlaza
Imifino eluhlaza okokudla kwamandla akulungele kuphela isikhumba kepha umzimba wonke. Igcwele amavithamini, izakhamzimba kanye namaminerali, imifino eluhlaza njengama sipinashi inempilo kakhulu.
Amajikijolo
Izithelo ezinamanzi ezisawolintshi zingumthombo ocebile kavithamini C. Ukuze uthole isikhumba esikhazimulayo nesimhlophe, yiba nalokhu kudla kwamandla.
Upelepele obomvu
Imifino ebomvu efana nopelepele obomvu wensimbi ingumthombo ocebile we-lycopene ne-vitamin C.
Itiye
Itiye elihlaza kungenye yeziphuzo zemifino ezingaba nkulu ngempela esikhunjeni. Iphatha ukushiswa yilanga, ithambisa isikhumba iphinde ikhanyise nezibazi namabala amnyama.
Upelepele webheli ophuzi
Ukudla okucebile okunesikhumba oku-vitamin C kuyasetshenziswa futhi njengomkhiqizo wemvelo wokulwa nokuguga. I-Silica ekhona kupelepele wensimbi ikusiza ukuthi uthole isikhumba esikhanyayo nesinempilo.
Ngiyimikhiqizo
Imikhiqizo yeSoy icebile ku-vitamin C no-zinc. Ubisi lwe-Soy ngokwesibonelo lungelapha izinduna nezinye izinkinga zesikhumba. Ungenza isikhumba sakho sifiphele ngokukhanya kokudla kwamandla ka-soy.
I-broccoli
Lokhu kudla kwamandla kusiza nokuthola isikhumba esimhlophe esikhanyayo ngokwemvelo. Inothe ngovithamini C no-E, ama-antioxidants ahlanze uhlelo futhi aletha ukukhanya ebusweni.
Inhlanzi
Inhlanzi ingumthombo ocebile wama-omega 3 fatty acids namavithamini abalulekile alungele isikhumba. Ukuze uthole isikhumba esimhlophe nesikhazimulayo, yiba nezinhlanzi. Kubuye nokudla okusebenzayo kokuvuselela isikhumba.
