Kuya kufuneka uqale ngento yokuba inyathelo lokuqala lokuqinisekisa impilo entle kukwazisa ngemfuno yokutya okusempilweni. Inyathelo lesibini liya kuba kukusetyenziswa kweemveliso ezinokunceda ukukhusela umngcipheko kwizifo ezithile kwaye ujongane nayo.
Umhlaza unobangela wezinto ezininzi. Nangona kunjalo, izifundo zibonise ukuba ukufakwa rhoqo kwezimveliso ezithile ekutyeni kwayo kungathintela ukukhula kwayo. Iikhemikhali zendalo, i-antioxidants, iivithamini, iiminerali kunye neentsinga kwiimveliso ezahlukeneyo zinokunceda umzimba wokulwa iiseli zomhlaza.1. I-broccoli.
Abathandi abaninzi bokutya okusempilweni kunye neziqhamo zithanda le cabbiage yeklabishi ehlekisayo. I-Broccoli iqulethe i-Sulforafan kunye ne-Arootiosance. Zombini ezi phytochemicals ezinokusebenza ngee-enzymes emzimbeni ziyakwazi ukulwa nomhlaza. I-Broccoli ikwangumthombo obalaseleyo wevithamins c kunye k.
2. Iitamatisi
Ungayitya iitamatisi kwi-samatis, yongeza kwiisuphu, lungiselela iisosi kunye nezinye. Kwangoko kuyimfuneko ukucacisa ukuba akuyomfuneko ukuba utye ukutya kunye namagqabi ekutyeni, kwaye i-pulp ingumthombo olungileyo weVitamin C. Olunye ugqirha ubonakalisa ukuba iarhente ye-vitamin C. Olunye iarhente kwitamatisi, inepropathi yeAntitomi.
3. Igalikhi
Ngokwemvelo, ayinguye wonke umntu othanda le mifuno ye-Spice, kodwa kufanelekile ukuyisebenzisa ekuphekeni ukutya ekhaya. Kukholelwa ukuba imigaqo yesalfuur kwigalikhi inokunceda ukunciphisa umngcipheko wokuphuhlisa iintlobo ezahlukeneyo zomhlaza. Igalikhi ikwangumthombo olungileyo weevithamini B6 kunye ne-Mineral Manganese.4. I-CORN
Ayinamsebenzi, ipheka ingqolowa kwi-rill, ipheke okanye isebenzise njengesithako kwiindlela zokupheka, iqulethe i-beta-crilickin ye-acid enokuthintela ukukhula komhlaza. Kwaye, ngaphezu koko, imbi kakhulu.
5. I-beccla
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Unokwenza ijusi kwii-beets, i-FRY, ipheke, zilungiselele isibini, sisebenzise ukulungiselela i-Borch kunye nesaladi. Iyafana njengeengcambu kunye namagqabi eebhunga, kwaye zizele zizinto eziluncedo. I-pigment ye-betachiatinine enesityalo esiqulathwe kwisityalo seengcambu (kukunika ii-beets zombala wayo owaziwayo), njengoko kukholelwa ukuba neepropathi zomhlaza.
6. I-carrot
Icandelo le-anti-umhlaza lekherothi ikwaye kwi-pigment, i-carotenoids, kubandakanya i-beta-carotene, enika lo mbala we-orenji weorenji. Iikherothi zezinye zemifuno eguquguqukayo apho unokupheka i-ijusi, yisebenzise kwaye iphekwe.7. Iti eluhlaza
Iti eluhlaza iqulethe i-polyphenols, ethi, ngokutsho kweziyathango, nceda ukuthintela ukukhula kweeseli zomhlaza. Kukholelwa ukuba amagqabi owomileyo wesityalo, uCamellia Sinensis, omeleza amajoni omzimba, susa iityhefu kwaye uphucule impilo iyonke. Iti eluhlaza iqulethe i-caffeine, ke kufanelekile ukuba nelumke kwaye ungayi kuyisela kakhulu.
9. I-Strawberry
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Kwaye ngoku siguqukela kwiindaba ezimnandi kubathandi ukuba zinandiphe kwii-strawberry zasehlotyeni. Ezi berries ziqukethe izinto ze-phytochemimical, ezikholelwa ukuba zine-antitomir kunye ne-anti-insulicmatory. Ngowona mthombo weVitamin C kunye neManganese.
I-10 Spinach
Umatiloshe wawa ulungile. I-Spinach yimifuno yemifuno etyebileyo kwizondlo, igcwele zonke "iintlobo". Kutshiwo ukuba i-Lutein kunye ne-zeaxanthin iqulethe iipropathi eziyi-antic. Inzuzo ephezulu evela kwi-greenery ingayifumana ukuyisebenzisa kwifom yobuqhetseba kwiisaladi, kodwa unokupheka kwaye wongeze isuphu (kwaye ungalibali igalikhi).I-12 Malina
Zombini ezimnyama (zaseMelika) kunye ne-raspberries ebomvu iqukethe ingqina, ethathwa njengendawo yokukhula komhlaza kunye nokukhula kwethu. Amajikizi angumthombo otyebileyo weVitamin C kunye neManganese. Unokonwabela i-raspbermes entsha, yongeza kwi-cheese eyomileyo okanye i-cottage cheese, dibanisa ne-lemon ukuze upheke i-lemonade yasekhaya okanye isiselo seti nje nge-raspberries.
I-15 yalnuts
Ii-walnuts zine-alpha-lidolenic acid, i-omega-3 i-tos kunye nenani elikhulu le-polyxidant ye-antioxidant kunye ne-phytochimant, ezithathwa njengezinceda ukunqanda umhlaza. Bazityebi kubhedu kunye neManganese. Kukho izifundo ngokusekwe kwiziphumo zawo zaphucuka ukuba i-Pecan, amandongomane aseBrazil kwaye ii-almond zinokuba luncedo ekulweni umhlaza.I-16 ikofu
Ewe, ziindaba ezimnandi kakhulu kubathandi bekofu. Inani leKofu lomgangatho olungileyo olulungiselelwe ngokufanelekileyo ngumthombo ojolise kwizinto ze-phytochemical. Ikofu ikwane-riboflavin, enye yeevithamini yeqela B. Ngaphezulu kwezizathu ezininzi zokunandipha ikomityi yekofu kusasa.
Iiapile ezili-17
Ukwenzela ukuba ufumane ezona zibonelelo zibalaseleyo kwizibonelelo ze-anticialr phytochemicals kwiapile, kukho i-peel yazo (kodwa hayi imbewu). Iiapile zikwanazo ne-anti-insulmatory kunye neepropathi ze-antioculant kwaye ziyimithombo yevithamini C kunye nefibre.Amakhowa angama-20
Kukholelwa ukuba amakhowa eentlobo ezithile ezahlukeneyo anomhlaza we-anti-umhlaza kunye nohlaziyo. Oku kubandakanya iintlobo ze-Asia ze-reishi (i-hanoderma), iMaitaki (i-Griffing), Agarikus Blazi Muril kunye neTurkey Rutovik Imbusane ye-Turkic. Ewe kunjalo, zinengxaki yokufumana kwivenkile enkulu yendawo, kodwa kufanelekile ukuba zisazi ukuba iintlobo ze-mushroom kunye ne-vitanium ye-vitamin D.
21 Luk.
Kukholelwa ukuba kwisitya esincinci sezinto ezininzi ezinamavili. Oku kubandakanya iziqu ezikhulu, i-quintarin kunye ne-anthocans, ezithathwa njengezinciphisa umngcipheko weendidi ezininzi zomhlaza. Iindidi ezahlukeneyo, ezinje nge-anyanisi eluhlaza, isaphetha-shatlots, i-brown / etyheli kunye ne-anyanisi ebomvu, inamandla ahlukeneyo.
22 Iklabishi ye-curby
Le mpahla yegqabi eliluhlaza eluhlaza ngumthombo olungileyo wonxibelelwano olusekisweni olunceda ukunciphisa umngcipheko womhlaza. Iklabishi inesityebi kwivithamini K, A, C, B5, i-folic acid kunye ne-manganese.
Iilamuni ezingama-23
I-Lemons kunye nezinye ii-citrus zeritrus zinezinto ze-phytochemicals ze-D-Nquen kunye neTerpene, ezinceda ekuyekise ukukhula kweeseli zomhlaza. Kananjalo iilamuns zityebile kwiVitamin C.