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Imifino eluhlaza: iyini futhi iyasiza kanjani

Imifino eluhlaza inezici eziningi ezinhle. Kunconywa ukuthi basebenzise izondlo zokudla kwesisindo, kanye nokuphathwa kwezifo eziningi. Ngaphezu kwalokho, umbala oluhlaza unomphumela omuhle kunengqondo yomuntu futhi kusiza ukulwa nokucindezeleka. Yingakho imifino eluhlaza isanda kakhulu ukuthandwa nsuku zonke. Ake sijwayelane nabameleli abayishumi abawusizo kakhulu emhlabeni wezemifino eluhlaza.

Ikhukhamba

Ngokusho incazelo ye-botanical, ikhukhamba yi-berry ene-pulp enomuthi ngaphakathi. Izithelo ziyingxenye yesitshalo sezitshalo ezibukeka njenge-cylinder. Umbala wamakhukhamba ungaba ngumklamo womabili, futhi uhlaza obumnyama, kuye ngezinhlobonhlobo. Imifino ikhulile iminyaka engaphezu kuka-6 000 emhlabeni jikelele. I-India ibhekwa njengendawo yokuzalwa yekhukhamba.

Hlola izinhlobo ezihlukahlukene kakhulu ezingavamile nezithelo kakhulu zamakhukhamba.

Ukwakhiwa kuhlanganisa izinto ezilandelayo:

  • amanzi (kufika ku-95%);
  • i-vitamin A;
  • Amavithamini B;
  • i-ascorbic acid;
  • i-magnesium;
  • i-zinc;
  • insimbi;
  • i-folic acid;
  • i-cellulose.
Ukusetshenziswa kwekhukhamba ekudleni kunomthelela wokuphulukisa emzimbeni womzimba. Ngenxa yesakhiwo samanzi, imifino isiza ekuqedeni ubuthi, usawoti kanye nobuthi obuyingozi. I-fibre ihlanza amathumbu futhi ikhulise umlotha wayo. Ngaphezu kwalokho, uma udla amakhokhamba ama-2-3 ngosuku, ungathuthukisa isimo se-endocrine system, uvimbele izifo zenhliziyo, futhi uvimbele ukwakheka kwe-cholesterol plaques.

Kubalulekile! Ikhukhamba ingenye yemikhiqizo efanelekayo yokulahlekelwa isisindo. Amagremu ayi-100 emifino ane-Kcal kuphela, kodwa ngesikhathi esifanayo kunenani lamavithamini nezakhi eziwusizo.
Izidlo ezithandwayo kakhulu zisekelwe ekusungulweni kwamakhukhamba ekudleni - ngokushesha zenza isidumbu slim ngaphandle kokulimaza impilo.

Isipinashi

Isitshalo se-Amaranth, isipinashi, satholwa kuqala ePersia ngekhulu le-6. Namuhla kusetshenziselwa kabanzi emakhishini kuwo wonke umhlaba futhi ikhule emapulazini njengemifino. Ingafinyelela ukuphakama kwama-30 cm, ububanzi - kufika ku-15 cm. Amahlamvu esipinashi kuwo wonke ama-shades aluhlaza anama-oval noma angama-triangular. Ukwenziwa kwesipinashi kuhlanganisa:

  • I-Vitamin A, C, E;
  • insimbi;
  • i-magnesium;
  • i-antioxidants;
  • i-calcium;
  • i-selenium;
  • iodine.
Ukusebenzisa isitshalo ekudleni kungenziwa ngezindlela ezihlukene: ushizi kuma-saladi kanye ne-vitamin Cocktails, abilisiwe - ngezinsizi nenyama yokudla. Isipinashi sipheka futhi esitsheni esihlukile. Le yemifino ingeyomkhiqizo ophansi wekhalori, ene-22 Kcal kuphela ngamagremu angu-100 kuphela.

Kuyathakazelisa ukuthola ukuthi isipinashi esilusizo kanjani, ukuthi ungakhetha kanjani izinhlobo ezihlukahlukene kakhulu futhi ukhule isipinashi kumaphiwindi; indlela yokulungisa amahlamvu esipinashi ebusika.

Phakathi kwezakhiwo eziwusizo kukhona okulandelayo:

  • ukuvikelwa komzimba ngokumelene nokubonakala kwamangqamuzana omdlavuza;
  • ukuvuselela kwesimiso senhliziyo;
  • ukuthuthukiswa kwesisu nokuqothulwa;
  • umphumela wokulwa nokuvuvukala;
  • ukuphikiswa kwe-arthritis, ukuphazamiseka kwamathambo;
  • ukuvimbela ukulahlekelwa kombono kanye ne-cataracts;
  • ukuhlinzeka umzimba ngamandla.
Uyazi? Isikhangiso esingcono kunazo zonke sopinashi senziwa yi-cartoon hero uPapay - umkhumbi ophethe amandla engeziwe avela isipinashi.

I-Asparagus

I-Asparagus (isparagus) inezinhlobo ezingaba ngu-200, okuyizinto ezimbalwa kuphela ezidliwayo. Lesi sitshalo esingapheli sibonakala njengomuthi kaKhisimusi - isiqu eside sinezinhlamvu ezincane ezinjengezinaliti nxazonke. Yidla ngokuyinhloko ihlumela kuze kube ngu-20 cm ubude futhi angaphezu kwamamentimitha amabili ubukhulu. Izici ezithandekayo zezithelo zezithelo zinikeza ithuba elihle lokulihlanganisa nemikhiqizo enomusa kakhulu. I-asparagus eluhlaza, eluhlaza nelomhlophe ihlukaniswa ngombala. I-Green iyona evame kakhulu, iqukethe izakhi eziwusizo kakhulu futhi idlula konke ekunambithekeni.

Cubungisisa izindawo ezizuzisayo ze-asparagus yabantu.

Ukwakhiwa kwe-asperagus eluhlaza:

  • amavithamini A, B, C, E;
  • i-magnesium;
  • i-zinc;
  • insimbi;
  • i-calcium;
  • i-cellulose.
Okuqukethwe kwekhalori ye-100 g yomkhiqizo - 20 Kcal. I-Asparagus inezinto eziningi eziwusizo zomzimba womuntu. It normalizes umsebenzi amathumbu futhi ngcono ukugaya. Ingxenye ye-aspargin ifaka isandla ekunwetsheni kwemithambo yegazi, evumela ukunciphisa ukucindezela kwegazi eliphezulu nokuvikela inhliziyo. Ukuba yisimiso se-diuretic ngokwemvelo, isisu se-asparagus sihlanza izinso. Umphumela we-antiviral wesitshalo ukwandisa ukuzivikela, usiza ukulwa nezifo ze-fungal, futhi unomphumela we-choleretic. I-Asparagus ihlonishwa kakhulu yizondlo nabadlali. Ngosizo lwaso kulula ukulahlekelwa isisindo bese ulahla i-cellulite. Umkhiqizo uhamba kahle ngokudla kwe-sitrobheli ehlobo.

I-peas eluhlaza

Ama-peas aluhlaza angama-genus of legumes, akhule ema-pods oblong, anesimo esinqunyiwe nombala obala obala. I-peas evulekile inambitheka futhi iyamanzi. I-India ibhekwa njengendawo yokuzalwa yama-peas, lapho ikhule khona iminyaka engaphezu kwengu-5 000.

Uyazi? Ngosizo lwama-peas aluhlaza ngo-1984 kwabekwa irekhodi lomhlaba: owesifazane waseNgilandi uJanet Harris wadla ubhontshisi 7175 ngezinti zokugqoka ngehora elilodwa.

Ngenxa yobuncithakalo, lezi zithelo zingaba nomthelela kunoma yimiphi imifino:

  • i-beta carotene;
  • i-retinol;
  • i-niacin;
  • riboflavin;
  • i-pantothenic ne-ascorbic acid;
  • i-pyridoxine;
  • i-zinc;
  • i-calcium;
  • insimbi;
  • i-magnesium.
Njengamahlumela amaningi, ama-peas aluhlaza anama-kilojoule aphezulu - anama-73 Kcal ngamagremu angu-100.

Izindlela zokupheka ezingcono kakhulu zama-peas aluhlaza ebusika ekhaya.
Ukubaluleka kwalo mkhiqizo emzimbeni kanje:
  • ukuqinisa amathambo namalungu;
  • ukuthuthukiswa kwesimetabolism;
  • ukwandiswa kwegazi kwegazi;
  • ukujwayela kwesimiso sezinzwa;
  • ukuqinisa imisipha;
  • okwandisa izifo.
Ama-peas anconywa ukuba asetshenziswe njengesimiso esiyinhloko sabadlali abazama ukwakha imisipha, kodwa abatholi isisindo esiningi.

Amahlumela aseBrussels

Amahlumela aseBrussels athole igama lazo ngenxa yabalimi baseBelgium, abavusa lokhu okuhlukahlukene kusukela kuma-kale ajwayelekile. Ngonyaka wokuqala wokuphila, imifino eneminyaka emibili ubudala ikhula ngo-cm kuya ku-60 cm. Amaqabunga ahlaza okwesibhakabhaka anama-15-30 cm ubude. Ezinesini zazo, ama-cabbages angama-walnut. Isiqu esisodwa singaveza cishe 30-35 kulezi zithelo. Ngonyaka wesibili, i-blooms isiko futhi iveza imbewu. Namuhla, lezi zinhlobonhlobo zeklabishi zanda emazweni aseNtshonalanga Yurophu, eCanada nasemazweni amaningi ase-United States.

Inani le-caloric lomkhiqizo ngu-42 Kcal ngamagremu angu-100.

Ukwakhiwa kwalemifino ephansi khalori kunezici ezinjalo ezizuzisayo:

  • i-potassium;
  • i-phosphorus;
  • insimbi;
  • i-fibre;
  • amavithamini weqembu B, A noC.

Ngokunezela okuvamile kwezimpande zaseBrussels ekudleni, ungakwazi ukunciphisa kakhulu ingozi yomdlavuza nesifo senhliziyo. Imifino ewusizo kwabesifazane abakhulelwe. Izingxenye zalo ezithintekayo zinomthelela omuhle ekuthuthukiseni ingane engakazalwa futhi ingabandakanyi amathuba okukhubazeka okuhlukahlukene. Ngesikhathi esifanayo, ngokungafani nezinye izinhlobo zeklabishi, akubanga ukumbumbuluzwa nokwandiswa kwegesi.

Thola ukuthi yini eyingozi futhi ukuthi amahlumela aseBrussels awusizo kangakanani.

I-Broccoli

I-Broccoli iyinhlobonhlobo yeklabishi engadini. Isiqu saso singakhula sibe ngu-80-90 cm bese sakha i-bud ephethe ububanzi obufinyelela ku-15 cm ngenhla. Umbala wesithelo uhlaza obumnyama. I-Inflorescences ivumelane ngokuqinile, iphuma ngephunga elingavamile nokunambitheka okubabayo. Lezi zinhlobonhlobo zavulwa eningizimu ye-Italy ekhulwini lesi-5 BC. i-er Manje abaholi ekuvuneni yiNdiya neChina. Njalo amagremu angu-100 omkhiqizo aqukethe 28 Kcal.

Lolu hlobo lweklabishi luyisethi ebalulekile ye-vitamin-mineral complex. Ekubunjweni ongayithola:

  • ascorbic acid (kuze kube ngu-900% wendabuko yansuku zonke);
  • i-vitamin K (700%);
  • folic acid (100%);
  • i-calcium (30%);
  • insimbi (25%);
  • i-phosphorus (40%);
  • i-potassium (50%).
Inani elikhulu lama-antioxidants lisiza ukuqeda izinto ezinobuthi ezisuka emzimbeni.

I-broccoli inomphumela onjalo emzimbeni womuntu:

  • ukuhlanza isisu;
  • ukuphuma kwamanoni amaningi ngokweqile emzimbeni;
  • ukwandisa impilo yenhliziyo;
  • ukuhlanza izitsha zegazi kusuka ku-cholesterol, ukwandisa ukuqina kwazo;
  • ukuvimbela umdlavuza.
I-broccoli ilungele ukudliwa ngenhloso yokulahlekelwa isisindo. Iyingxenye yezinhlobonhlobo zokudliwa njengomkhiqizo obalulekile we-vitamin. Ngisho noma ungahambisani nemikhawulo enomsoco, kodwa faka nje imifino ibe ukudla kwakho kwansuku zonke njengesidlo sehlangothini, ungakwazi ukuqeda kalula amakhilogremu ambalwa.

Izithako zokupheka ezinhle kakhulu ebusika be-broccoli.

I-Lettuce

Isaladi le-lettuce lingokomndeni wakwa-Astrov. Lesi sitshalo sinezinhloko ezenziwe ngamaqabunga ombala obala obala. Kwezinye izimo, i-stem ingakhula ibe yi-1 imitha. I-Lettu isetshenziswa ngokuyinhloko emasaladi nasezinhlakeni. Imifino iyona efanelekayo yokudla: amagremu angu-100 amaqabunga aqukethe kuphela i-Kcal 15. Kulawa: amaprotheni - 1.3 g, amafutha - 0.15 g, ama-carbohydrates - 2.9 g, amanzi - 95 g

Ekubunjweni kwelethisi kungathola lezo zakhi:

  • i-fatty acids;
  • amavithamini A, PP, K, iqembu B;
  • i-sodium;
  • insimbi;
  • i-magnesium;
  • i-potassium;
  • i-calcium.
I-lettuce enempilo ingahlwanyelwa hhayi kuphela ensimini, kodwa futhi nasekhaya efasiteleni.
Uma i-metabolism iphazamiseka, lolu hlobo lwesaladi luyoba yindlela engcono kakhulu yokuyibuyisela. Ngaphezu kwalokho, i-lettuce iyayithinta umzimba ngokuphelele, ikhulule ukukhathala, ukucindezeleka, isebenza ngokujwayelekile ohlelweni lwesimiso. Ukwengeza ekudleni kwalesi sitshalo, ungakwazi ukususa umzimba wezinto ezibangelwa ubuthi, ukhiphe isisindo esiningi futhi uthuthukise ukujikeleza kwegazi.

I-Celery

Imifino isilimo esidliwayo esinamagatsha anamanzi angokwezitshalo zeambulela nge-tuber enkulu kanye namahlumela amnandi. Izitshalo zingakhula kumamitha ayi-1 ngaphansi kwezimo ezihle nomswakama ophezulu. Amaqabunga, aqoshiwe ngombala oluhlaza okwesibhakabhaka, efomeni lawo afana ne-parsley. Iziqu ze-Celery zine-pulp enomsoco ngephunga elimnandi nelinambitheka elimnandi elingavamile.

Uyazi? EGrisi lasendulo, babekholelwa ukuthi isilimo esidliwayo esinamagatsha anamanzi siletha inhlanhla, ngakho yayisindiswa ezindaweni zokuhlala ezihambisana no-anyanisi noma i-garlic.

Ukwakheka kwemifino kufaka izakhi ezinokuthi zithinte ngokufanele umsebenzi wezinso. Umsebenzi obalulekile walesi siko yikhono lokubhubhisa amabhaktheriya emathunjini. Amafayili omkhiqizo agcina umsebenzi wokugaya, ukususa izinqubo zokuvuvukala.

Ngaphezu kwalokho, imifino iletha izinzuzo ezinjalo:

  • ukukhuthaza, ukukhula komsebenzi;
  • kushukumisa umsebenzi wengqondo;
  • kunciphisa i-cholesterol;
  • ithuthukisa impilo yesifo sikashukela.
Uma usebenzisa isilimo esidliwayo esinamagatsha anamanzi ngokuningi, kufanele ucabange ukuthi ucebile emafutheni abalulekile. Zingabangela ukwelashwa, kanye nokwandisa urolithiasis.

I-celery ephansi ye-calorie - kuphela i-Kcal engu-12 kuphela ngamagremu angu-100 - evimbela ukuqoqwa kwamafutha omzimba. Ngakho-ke, ngenxa yokulahlekelwa isisindo, abantu abaningi bakhetha ukudla nalesi sigaba.

I-anyanisi Schnitt

Isikhathi esingapheli se-spring onion schnitt sibonakala senye yokuqala. Lesi sitshalo siqhakaza ngezimbali ezibomvu ngokuma kwezambulela. Ama-spherical ama-1 cm ububanzi, futhi isiqu singafinyelela ku-50 cm ukuphakama. Amaqabunga ahlaza okwesibhakabhakeni, abushelelezi, ama-fistula, ngokuvamile ama-3-5 mm ububanzi phansi. Izinhlamvu ze-chives zivuna kakhulu eRussia, e-China nase-Italy. Ukwakhiwa kwamaplanisi anyanisi kufaka amavithamini namakhemikhali anjalo:

  • i-choline;
  • i-ascorbic acid;
  • i-beta carotene;
  • amavithamini weqembu B, K;
  • i-sodium;
  • insimbi;
  • i-potassium;
  • i-calcium;
  • selenium.
Inani le-caloric: amagremu angu-100 ku-30 ​​Kcal, aqukethe ama-3 g amaprotheni, i-1 g yamafutha no-2 g we-carbohydrate.

Ukusetshenziswa kwe-chive:

  • ukuqinisa amandla okuzivikela;
  • ukuvuselelwa komzimba nge-hypovitaminosis;
  • ukwandisa ukudla.
Lo mkhiqizo usetshenziselwa ukupheka, ugcwalisa kahle ukunambitheka kwezitsha eziningi, okufanele ukusika ama-saladi nokugqoka ama-sauces.

I-pepper ehlaza

I-pepper eluhlaza kungokwezitshalo zonyaka ze-Solanaceae. Yande ezindaweni ezingeningizimu yeYurophu: Italy, Greece, eSpain. Izithelo ngesimo amajikijolo angenasisindo ngesisindo singafinyelela 200 amagremu. Amakholori: amagremu angu-100 Kcal (ikakhulukazi ama-carbohydrate).

I-pepper eluhlaza iqukethe izakhi eziningi ezakhiwayo:

  • iqoqo lamavithamini A, B, C, E, K, PP;
  • i-potassium;
  • i-magnesium;
  • insimbi;
  • amafutha abalulekile.

Kubalulekile! Ngokuba khona kwevithamini C, lo mkhiqizo ungenye yezindawo zokuqala. Izithelo ezimbili zingase zibe nomuthi wansuku zonke.
Ukudla lo mkhiqizo kunikeza:
  • ukuthuthukiswa kwesisu;
  • ukujwayelekile komfutho wegazi ophezulu;
  • i-blood thinning;
  • ushukela oncishisiwe.
Imifino eluhlaza ihlukene ngokubukeka, izingxenye eziyinhlanganisela kanye nesicelo. Ihlanganisa ukutholakala kwabo ekubunjweni kwamavithamini amaningi namaminerali, i-calorie ephansi nokuqukethwe emzimbeni womuntu. Ukuzidla njalo, ungathuthukisa impilo yakho, uthuthukise ukuzivikela futhi ulahlekelwe isisindo.

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