Ngokufanelekile usho ukuthi impilo enhle kakhulu yi-merit hhayi kuphela i-DNA kanye nosuku, kodwa futhi nokudla okunempilo. Ukukhetha imikhiqizo kugcwele amavithamini, uvuselela umsebenzi wamasosha omzimba. Kulokhu okuqukethwe sizotshela ngezinto ezimbalwa ezihle kakhulu ukuthi kufanele zengeze ohlwini olulandelayo lokuthenga:
Isikhubekile
Iningi labantu linxusa ngokushesha ku-Vitamin C ngemuva kokubanda. Lokhu kungenxa yokuthi kusiza ukuqinisa amasosha akho omzimba. Kukholakala ukuthi uvithamini C wandisa ukukhiqizwa kwama-leukocytes, adlala indima enkulu ekulweni nezifo. Cishe zonke iziqu ze-citrus ziqukethe inani elikhulu le-Vitamin C. selokhu umzimba wakho awenzi futhi alikugcini, udinga i-Vitamin C yansuku zonke C ukugcina impilo. Umthamo wosuku olunconyiwe lwabantu abadala abaningi yile: 75 mg kwabesifazane, ama-90 mg kubantu. Ukusuka ezinhlobonhlobo ezinjalo ungangeza kalula inani elincane lale vithamini kunoma yikuphi ukudla. Izithelo ezidumile ze-Citrus zifaka:
isithelo segilebhisi
Amahemu
Weleka
AmaMandarins
Ilamula
Amayela empandeni
I-Grapefruit - eyodwa kuphela yezinhlobo ze-citrus
Photo: Unsplisish.com.
Upelepele obomvu omnandi
Uma ucabanga ukuthi ezithelo zezithelo ze-citrus iningi lazo zonke amavithamini C kusuka kuzo zonke izithelo noma imifino, cabanga futhi. UPepper obomvu obomvu uqukethe cishe ama-vithamini ayi-3 ngaphezulu (127 mg) kune-Florida Orange (45 mg). Futhi kungumthombo ocebile we-beta carotene. Ngaphezu kokuqinisa amasosha omzimba, uvithamini C kungakusiza ukugcina impilo yesikhumba. I-Beta-carotene, umzimba wakho ophendukela kuvithamini a, usiza ukugcina impilo nesikhumba.
I-broccoli
I-Broccoli ecebile ngamavithamini a, c no-e, kanye ne-fiber namanye ama-antioxidants amaningi, kungenye yemifino ewusizo kakhulu engabekwa epuletini. Isihluthulelo sokugcina ukusetshenziswa kwaso ukuwukulungisa omncane ngangokunokwenzeka, futhi okungcono kakhulu - hhayi ukupheka nhlobo. Izifundo ezivela emithonjeni ethembekile ziye zabonisa ukuthi ukupheka umbhangqwana kuyindlela engcono kakhulu yokugcina izakhi zomzimba.
Ugaliki
UGarlic ungatholakala cishe kuwo wonke amakhishi asemhlabeni. Unginika i-pigaancy encane futhi ebaluleke kakhulu empilweni yakho. Impucuko yakuqala yabona ukubaluleka kwayo ekulweni nezifo. UGarlic ungaphinde wehlise ukuqina kwama-arateries, futhi kunobufakazi obuthakathaka bokuthi kusiza ukunciphisa umfutho wegazi. Izakhiwo ezingenazimali zikagalikhi zibonakala zingezelwa ukugxila okuphezulu kwamakhompiyutha aqukethe ama-sulfur, njenge-Allicin.
Ujikijozi
I-ginger ingesinye isithako lapho abaningi belashwa khona ngemuva kwalesi sifo. I-Ginger isiza ukunciphisa ukuvuvukala, okusiza ukunciphisa izinhlungu zomphimbo kanye nezifo zokuvuvukala. UGinger uyasiza nokusuka ekucaleni. Yize i-ginger isetshenziswa kuma-dessert amaningi amnandi, igcina ubumbano ngesimo se-gingersol, isihlobo se-capsaicin. I-ginger ingaphinde futhi yehlise ubuhlungu obungamahlalakhona futhi ingaba nezindawo zamazinga we-cholesterol.
Isipinashi
Isipinashi sangena ohlwini lwethu hhayi kuphela ngoba sinothile ngo-Vitamin C - futhi sicebile kuma-antioxidants nama-beta-carotene, angakhuphula amandla amasosha ethu okubhekana nezifo. Njengo-Broccoli, isipinashi siwusizo kakhulu uma silungiswa okuncane ngangokunokwenzeka ukuze silondoloze izakhamzimba zazo. Kodwa-ke, ukupheka okulula kusiza ukumuncwa kwavithamini a futhi kukuvumela ukuthi ukhiphe ezinye izakhamzimba ezivela ku-oxalic acid, antitrient.
Isipinashi sigcwele uvithamini C
Photo: Unsplisish.com.
Okusamasi ashubile
Funa ama-yogurts, kwilebula yawo ebhalwe ukuthi "amasiko obukhoma futhi asebenzayo", njenge-yogurt yamaGrikhi. Lawa masiko angavusa amasosha akho omzimba, asiza ekulweni nezifo. Zama ukuthenga ama-yogurt alula, hhayi lokho okuvezwayo futhi aqukethe ushukela. Esikhundleni salokho, ungasithambisa i-yogurt elula enezithelo ezinempilo bese uyisonteka noju. I-Yoghurt nayo ingaba ngumthombo omuhle kakhulu we-Vitamin D, ngakho-ke zama ukukhetha imikhiqizo ecetshiswe ngaleli vithamini. UVitamin D usiza ekulawuleni amasosha omzimba futhi, njengoba kukholakala, kwandisa ukuvikelwa kwemvelo kokudalwa kwethu kwezifo.