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Ufuna Ukwehlisa Isisindo? Ama-Superfoods ama-5 ongangeza ekudleni kwakho namuhla

superfoods kwesisindo

Uma sikhuluma ngokudla, imvamisa kumayelana nokuswela kanye nazo zonke izinto ezinhle okufanele sizinqume ezimpilweni zethu. Kepha ngokusho kwesazi sokudla okunempilo nesazi sokudla uRobert Ferguson, empeleni udinga ukudla ukuze unciphise isisindo. Ilungu lebhodi emkhandlwini kaMongameli wezokukhuluphala nomsunguli we Ukudla Okumahhala Kwempilo , UFerguson usize abantu abangaphezu kwengxenye yesigidi ukunciphisa umzimba ngokudla kwakhe ukuze balahlekelwe ifilosofi.

UFerguson wabelane nathi ngamapiki akhe ngokudla okuphekiwe okufanele ngabe sengeza ekudleni kwethu namuhla. Ubuye wachaza ngani sonke sidinga ukuqala ukudla lokhu kudla okunamafutha, okwehlisa isisindo.

1. Broccoli Rabe

i-broccoli rabe kwesisindo

Ebizwa nangokuthi i-rapini noma i-raab, i-broccoli rabe igcwele i-fiber namaprotheni njenganoma iyiphi enye i-veggie eluhlaza. Ikugcina ugcwele futhi unambitha okumnandi. Ungayishisa, uyihambise, futhi uyisebenzise ezitsheni eziphekiwe ojwayele ukusebenzisa i-broccoli kuzo.

2. Amafutha kakhukhunathi we-Virgin angeziwe

ukulahleka kwesisindo samafutha kakhukhunathi

Lo kawoyela onambithekayo osuselwe ezitshalweni ophelele ekuphekeni kwesisindo ngoba ukwakheka kwawo ngamakhemikhali kukwenza kube amafutha alula emizimbeni yethu ukuthi ashe kanye namafutha anzima ukuze siwagcine. Yisebenzise esikhundleni samanye amafutha owasebenzisa ngokujwayelekile. Uwoyela kakhukhunathi unenqwaba yezicelo zezempilo nobuhle nokusetshenziswa.

3. Quinoa

ukulahleka kwesisindo se-quinoa

Ungakusebenzisa lokhu njengohlamvu, kepha kuyiprotheni ephelele ngokungafani nelayisi ne-pasta. Ibuye inothe ngamaphrotheni nefayibha futhi ihambisana kahle neminye imithombo yamaprotheni (isb., Inkukhu, inyama yezinkukhu, inhlanzi, i-tofu) nama-carbohydrate ukwenza ukudla okuhle kakhulu okushisa amafutha.

Faka esikhundleni irayisi ne-pasta yakho nge-quinoa - ine-flavour enhle, enamakha nokuthungwa futhi igcwalisa kakhulu.

4. Ama-flaxseeds Asanda Kusha

imbewu yefilakisi ukudla okumnandi kakhulu

Ama-flaxseeds ahlinzeka ngama-lignans okuthi ucwaningo luthi lungaba nomthelela wokuvikela umdlavuza webele futhi lukhuthaze ukwehla kwesisindo. Ungangeza kalula i-flaxseed yomhlabathi okusanhlamvu, i-yogurt, nama-smoothies.

5. Ama-Black Eyed Peas

ama-black eyed peas superfoods

Inkomishi eyodwa nje yophizi wamehlo amnyama iletha amaphesenti angama-20 enani lansuku zonke le-magnesium, calcium ne-iron. Zicebile nakumaprotheni kanye nefayibha encibilikayo, esiza ukuvikela uhlobo lwesifo sikashukela esingu-2 ngokugcina ushukela wegazi ulinganisela ngemuva kokudla. Lo mthombo ocebile we-fiber encibilikayo ubopha ne-cholesterol futhi uyikhiphe emzimbeni. Njengamanye ama-legume amaningi, uphizi wamehlo amnyama ugcina uzizwa ugcwele futhi uvuselele i-hormone yokunciphisa isifiso emzimbeni wakho.

Faka uphizi wamehlo amnyama esobho lakho, ilayisi, noma izitsha ze-pasta noma umane nje ukusebenzele njengohlangothi olulungele wena.