Ukudla ngalunye kunempahla yayo ewusizo, kepha ukuveza ukuthi kungenzeka yini ukuthi kubalulekile ukukhetha umbhangqwana ofanele. Ososayensi bathole imikhiqizo eminingana ekhulisa izinzuzo zomunye nomunye futhi inikeza inhlanganisela enhle kakhulu yenhlanganisela.
Uyazi ukuthi utamatisi uzoba usizo uma ihlanganiswa namafutha omnqumo? Kukhona imikhiqizo esebenza kangcono, ibe "nomlingani." Ekugcineni, ukwazi ngezimbhangqwana ezinjalo, ngeke uthole nje ukunambitheka kwenjabulo, kodwa futhi uzothola inzuzo enkulu yomzimba. Phakathi kokuhlanganiswa okungcono, umuntu kufanele agcizelele ukuhluka okubaluleke kakhulu.
1. Utamatisi namafutha omnqumo
I-tandem, ethandwa ikakhulukazi e-Italian cuisine. Elinye lamafutha awusizo kakhulu ngamafutha omnqumo, acebile ngamafutha emifino, kubalulekile ngenhliziyo futhi alondoloze izinga le "cholesterol" enempilo. Ukwandisa izinzuzo zamafutha omnqumo njengomlingani, utamatisi unconywa. Kufanele kuqaphele ukuthi amafutha omnqumo akhula umsebenzi we-antioxidant we-lycopene, otholakala utamatisi. Isitsha esihle kakhulu, lapho kukhona khona imikhiqizo yombili - isaladi "iKaprese".
2. I-avocado nesipinashi
Njengengxenye yesipinashi, kunezinto ezibalulekile zomzimba, njenge-lutein ne-vithamini A. Ukugaya kwazo okuhle kakhulu kukhuthazwa ngamafutha emifino, etholakala ngobuningi ema-avocados. Ibhonasi enhle ukuthi leyo tandem inomphumela omuhle ohlelweni lokugaya. Ungenza isaladi noma uhlanganise nje izithako ku-blender ukwenza ama-smoothies.
3. I-pepper ene-turmeric ne-black
I-spice yaseNdiya ethandwa kakhulu ye-turmeric iyasiza kakhulu ngoba iqukethe i-antioxidant enamandla, kodwa isheshe iminywe futhi umzimba awunawo isikhathi sokuthola izinzuzo ezidingekayo. Ukuze unciphise inqubo futhi kuthuthukiswe ukutholakala kwemvelo ye-turmeric, kunconywa ukuba kuhlanganiswe ne-pepper emnyama, lapho kune-piperine. Sebenzisa lezi zinongo ndawonye ukuze ulungise izitsha ezahlukene.
4. I-Wholegrain ne-garlic (anyanisi)
Love pampushki nge garlic, ngakho-ke wazi ukuthi akuyona nje okumnandi, kodwa futhi ewusizo kakhulu, kuphela ukupheka ukubheka kulandela ufulawa wonke okusanhlamvu. Iqukethe i-zinc nensimbi ewusizo, kodwa lezi zinto zishintshwa ngamakhemikhali emzimbeni, futhi konke ngenxa yokuqukethwe kwamaminerali. Ukuze kulungiswe lokhu kuntuleka kungenzeka ngosizo lwemikhiqizo ecebile ngesulfure, futhi i-anyanisi nogalikhi.
5. Broccoli kanye utamatisi
Odokotela baqhuba njalo ucwaningo ukuthola ithuluzi elizosiza ukunciphisa ingozi yomdlavuza. Olunye ukuhlolwa lwalusekelwe ekukhetheni kokudla: ngakho-ke, amagundane ayehlukaniswe ngamaqembu amathathu futhi awondla ngamatamatisi, broccoli kanye nemikhiqizo yombili ngesikhathi esisodwa. Ngenxa yalokho, imiphumela yabonisa ukuthi inhlanganisela yalolu hlobo lweklabishi notamatisi inikezele ekunciphiseni okungu-52% ku-tumor.
6. Inyama neRomary
Ukucwenga kubhekwa njengendlela eyingozi kakhulu yokwelashwa kokushisa, kodwa kunzima kanjani ukuziphika injabulo yokujabulela i-steak enamanzi namakha. Kule nkinga, kuneseluleko esiwusizo - ngesikhathi inyama yokudoba ibeka i-pan ka-rosemary epanini, okuzosiza ekuvimbeleni ukwakheka kwezinto ezidalwa yi-carcinogenic. Ngaphezu kwalokho, isipayisi esiphungazayo sizosiza ekuthuthukiseni nasekuhlukaniseni ukunambitheka kwenyama.
7. Upelepele omnandi kanye nobhontshisi omnyama
Emabhantsini aqukethe insimbi eningi yemifino yemifino, kepha kuphela u-2-20% uhlanganiswa emzimbeni. Ucwaningo luye lwabonisa ukuthi uma uhlanganisa ubhontshisi obomnyama namaphilisi abomvu obomvu kwesidlo esisodwa, lapho kukhona khona ama-ascorbic acid amaningi, khona-ke ungakwazi ukwandisa ukugaya izinsimbi, cabanga nje, izikhathi eziyisithupha. Lungiselela isaladi esiphundu, enhle nenempilo. Umphumela ofanayo ungatholakala ngokuhlanganisa isibindi esinezinsimbi eziningi, kanye no-utamatisi.
8. Ijusi le-oatmeal ne-orange
Ibhulakufesi eliwusizo kunazo zonke i-oatmeal porridge, kodwa ukuze uthole inzuzo eyengeziwe kulo it Kunconywa ukuba ihlanganiswe ngokushayiswa, kunokuba ihlanganiswe, ijusi le-orange. Le nhlanganisela yindlela enhle yokuhlanza umzimba wezinyosi, futhi konke ngenxa yobuningi be-phenols.
9. Itiye elihlaza kanye nomnyama omnyama
Bambalwa abantu abaye bazame lokhu okuphuzwayo, ngoba inhlanganisela engavamile, kodwa bakholelwa ukuthi izinzuzo zayo zinkulu. Njengengxenye yetiye, kukhona i-antioxidant enamandla eveza ngokugcwele izakhiwo zayo eziphikisanayo, esebenza ne-piperine, futhi ku-pepper omnyama. Akudingekile ukuphuza itiye elinjalo, ngoba ungayisebenzisa njenge-marinade, ufaka i-ginger engeziwe ne-garlic.
10. Inhlanzi ebomvu neklabishi emibala
Ucwaningo lwasosayensi luye lwabonisa ukuthi ukuze kulungiswe kangcono i-calcium, udinga i-vitamin D, okwenza ukuba ikhasiyamu ingene emgodleni wokugaya futhi ifake izinga layo egazini. Ngalokhu kunconywa ukwenza isaladi yeklabishi ne-saumon. Ikhetho elihle lokudla okunomsoco okuwusizo.
11. Imifino kanye yogurt
Ufuna ukugcwalisa umzimba ngamavithamini namaminerali, ngakho-ke kunconywa ukuba udle imifino ngesizathu, futhi uhlanganise ne-yoghurt sauce. Kubalulekile ukuthatha umkhiqizo wobisi omuncu ongokwemvelo ngaphandle kwezithasiselo nama-dyes. Iba nethonya elihle ohlelweni lokugaya futhi luwumthombo we-calcium, okuzobe kungcono kuncike yi-fibre, etholakala kwimifino.
12. Iklabishi lamaLeaf kanye nama-alimondi
Le mifuno iqukethe vitamin K ne-E eningi ewusizo, okubalulekile ekukhuseleni, ukusebenza kahle kwenhliziyo, kanye nokuvimbela umdlavuza. Lawa amavithamini ahlaziye amafutha, ngakho adinga i-pair, isibonelo, i-tandem enhle ingatholakala ngama-alimondi, acebile ngamafutha e-monounsaturated. Ngesisekelo seklabishi nama-alimondi, ungenza isaladi esiphundu.
13. I-Lemon ne-parsley
Ku-parsley elimnandi kune-iron, esheshayo futhi igxile ngokugcwele emzimbeni uma ibonakala ku-ascorbic acid, futhi iningi kakhulu ku-ulamula. Kulezi zithako ezimbili ungalungisa ama-cocktails awusizo.
14. Ushokoledi omnyama ne-apula
Ufuna ukupheka i-dessert enomnandi futhi enempilo, bese uhlanganisa ama-apula anesikhumba obomvu nechocolate. Ukuphathwa okunjalo kuyasiza ikakhulukazi kubantu abanezinkinga zesimiso senhliziyo. Esikhumbeni esibomvu sama-apula yi-flavonoid quercetin, enezakhiwo zokulwa nokuvuvukala, kodwa ku-ushokoledi omnyama kune-cocoa, ecebile kuma-catatechins - ama-antioxidants anciphisa ingozi yokuthuthukisa i-arteriosclerosis. Lezi zibhangqwana zizosiza ukubhekana nama-clots ekhona egazi.
15. Amahlumela aseBrussels nenyama yengulube
Ingulube akuyona umkhiqizo ofanele ukudla nsuku zonke, ngoba uqukethe amafutha amaningi. Ngesikhathi esifanayo, kune-selenium eningi ewusizo kulowo nyama, okuvimbela ukuthuthukiswa kwamangqamuzana omdlavuza. Ukuze ukwandise ukusebenza kwe-selenium, lungiselela ingulube namahlumela aseBrussels acebile ezintweni eziphilayo.
16. Salmon kanye negalikhi
Ufuna ukupheka inhlanzi enomnandi nephunga, bese ufaka i-garlic kuyo. Ngokusho kwemiphumela yokuhlolwa, le dish idonsa ingozi yenhliziyo nesifo se-vascular. Emaqenjini lapho abantu badla khona u-900 mg wegaliki kanye nama-gramu ayi-12 amafutha enhlanzi, ukwehla kwezinga le-cholesterol embi kwakubonakala.
17. Itiye elihlaza kanye nelamula
Abaningi baphuza lesi siphuzo ngesikhathi sokushisa, kodwa kungcono ukukwenza njalo. Inhlanganisela itiye eluhlaza nelamula iyindlela enhle yokuthola amandla, ukuhlala isikhathi eside nokuqinisa ukuzivikela.