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Ukudla kuhlala kuyisidingo esiyinhloko sanoma yimuphi umuntu. Ikakhulukazi ngesikhathi sokukhulelwa, ukukhetha ukudla okunempilo kubaluleke kakhulu.
Yize kungenzeka ukuthi usizwile isitatimende esicasulayo kaningi ngenkathi ukhulelwe, kufanele ngempela udle okubili.
Ukukhetha okwenzayo kuzokuthinta wena nengane ekhulayo esibelethweni sakho.
Izithelo zinendima ebalulekile okufanele ziyidlale ekudleni komama ozayo. Umzimba wowesifazane okhulelwe udinga izakhamzimba ukuze kukhule kahle umbungu. Yize zonke izithelo zivame ukuba zinhle kwabesifazane abakhulelwe, kunezithelo ezithile owesifazane okhulelwe akhuthazwa ukuba azidle.
Ake sibone izithelo ezi-5 ezinhle kakhulu ongazidla owesifazane okhulelwe.
Ama-apula
Kuphakanyiswe izakhamzimba, ama-apula akhonjisiwe ukuthi ayasiza kwabesifazane abakhulelwe. Ngaphezu kokunotha ngamavithamini A no-C, ama-apula nawo angumthombo omuhle we-potassium ne-fiber.
Izifundo ziveze ubudlelwane obuzuzisayo phakathi kokudla kwama-aphula ngesikhathi sokukhulelwa kukamama nokuvela kokuthimula nesifuba ezinganeni zabo eneminyaka emihlanu. [1] Ama-Flavonoids kuma-apula ayizinhlanganisela ze-polyphenolic ezinamandla e-antioxidant. Yi-flavonoids ema-apula ehlotshaniswa nengozi encishisiwe yokuthola i-asthma.
Ubhanana
Ecebile ngamavithamini namaminerali, ubhanana ubhekwa njengezithelo ezinhle ongazidla ngesikhathi ukhulelwe.
Ukushoda kwe-iron ngesinye sezikhalazo ezitholakala kakhulu kwabesifazane abakhulelwe. Ubhanana kutholakale ukuthi buhle ekukhuphuleni amazinga e-hemoglobin emzimbeni.
Ubhanana nawo usiza ekwehliseni ukuhlanza kanye nesicanucanu esiba khona ngesikhathi sokukhulelwa.
I-folic acid ebhanana nayo ilungele ingane esibelethweni njengoba inciphisa ubungozi bokukhubazeka kokuzalwa futhi yehlisa namathuba okuthi ingane izalwe ngaphambi kwesikhathi.
Ubhanana ubuye uvuse nesifiso sabesifazane abakhulelwe esivame ukuthambekela ekuzondweni kokudla ngesikhathi sokukhulelwa.
Amapomegranati
Amapomegranati aqukethe amazinga aphakeme kakhulu e-polyphenol phakathi kwazo zonke izithako zokudla ezitholakala emakethe. [okubili] Ucwaningo luye lwathola ukuthi ukusetshenziswa kwamapomegranati ngesikhathi sokukhulelwa kubonwe kusiza ekuvikeleni izingane izinsana.
Amapomegranati nawo angumthombo ocebile kaVithamini K, i-iron, i-fiber, amaprotheni ne-calcium.
Amawolintshi
Amawolintshi angenye yezithelo ezisetshenziswa kakhulu ngesikhathi sokukhulelwa. Ocwaningweni olwenziwe kwabesifazane abangama-200, kutholakale ukuthi ngenkathi ubhanana kuyisithelo esidliwa kakhulu [esinama-95.4%], amawolintshi wona aphuma isibili ngo-88.8%, alandelwa ngama-aphula angama-88.3%. Ucwaningo lwenziwe kwabesifazane abasanda kukhulelwa nabakhulelwe abakhuluma isiNgisi neSpanish abakhuluma eDowney, eCalifornia. [3]
Ama-olintshi, njengesithelo esigcwele noma ngesimo sejusi, anconyelwa abesifazane abakhulelwe. Kodwa-ke, kufanele kuqashelwe ukugwema ama-juice atholakala kumaphakethe we-tetra ngoba imvamisa aqukethe izinto zokuvikela. Ukudla lonke i-orange kuletha izinzuzo eziphezulu. Uma ungafisi ukudla isithelo futhi ukhetha ukuphuza ijusi esikhundleni salokho, kungcono ukuthatha ujusi osanda kufinywa owenziwe ekhaya.
Amawolintshi alungele ukuqinisa amasosha akho omzimba. Iwolintshi futhi lingasiza ekukhuleni kobuchopho kombungu okhulayo esibelethweni sakho.
Amawolintshi nawo mahle ekulungiseni umfutho wegazi lakho.
Umango
Ecebile ngamavithamini A no-C, umango nawo uvame ukusetshenziswa ngesikhathi sokukhulelwa.
Ngenkathi umango uzuzisa uwedwa, ingozi ikhona nokho lapho i-calcium carbide isetshenziselwa ukuvuthwa izithelo. Kungenxa yalesi sizathu ukuthi abesifazane abakhulelwe batshelwa ukuthi badle umango ngokuqapha okufanele.
Kuyathakazelisa ukuthi ukulangazelela ukudla okuvamile phakathi kwenani elikhulu labesifazane abakhulelwe ukuthi kumango angavuthiwe [82%] ne-tamarind engavuthiwe [26.6%]. [4]
Zigcwele izakhamzimba, izithelo ziwukudla okulula kakhulu ngesikhathi sokukhulelwa. Izithelo zinikeza i-fiber, amavithamini, namaminerali ngaphezu kokuba ngumthombo omuhle wamandla. Zonke izakhamzimba ezisezithelweni ngokuvamile ziyazuzisa, kuzoba ngumama ozayo kanye nombungu okhulayo esiswini sakhe.
