Izakhamzimba eziyi-10 zempilo ye-iron

Izakhamzimba eziyi-10 zempilo ye-iron

Umzimba udinga ukudla izakhi eziyisisekelo ezisiza izitho zawo zenze imisebenzi yazo ngokugcwele, futhi ujabulele amandla, amandla, nomsebenzi.

Kunohlu oluhlanganisa i-superfoods engu-10 okufanele idliwe njalo ukuze kuzuzwe impilo enhle nokuphila okujabulisayo, ngaphandle kwezifo isikhathi eside ngangokunokwenzeka, ngokwalokho okushicilelwe yi-News 18, futhi imi kanje:

1. Imifino enamahlamvu

Imifino enamaqabunga inikeza izakhi ezibalulekile kanye namakhemikhali e-phytochemicals alwa nezifo. Izinhlobonhlobo zemifino enamahlamvu njengesipinashi, iklabishi nolethisi zingafakwa ekudleni ukuze ube nempilo enhle.

2. Okusajingijolo

Amajikijolo aqukethe iphesenti eliphezulu le-fiber, uvithamini C kanye nama-antioxidants abekela inselele izimpawu zokuqala zokuguga.

Ungadla amajikijolo ambalwa njengokudla okulula noma uwafake kuma-smoothies, iyogathi noma i-oatmeal.

3. Imifino eqinile

Uhlu lwalokho okubizwa ngemifino luhlanganisa i-broccoli, i-cauliflower, i-wasabi kanye nesinaphi.

Le mifino iqukethe i-fibre, ama-phytochemicals namavithamini, asiza ukwenza umzimba usebenze kangcono futhi anganikeza isivikelo ezifweni eziningi.

4. Amantongomane

Amantongomane ahlinzeka ngama-micronutrients afana ne-selenium kanye namafutha e-monounsaturated, anciphisa ingozi yesifo senhliziyo. Ama-alimondi, ama-hazelnuts, ama-walnuts, ama-cashews, ama-pecans nama-pistachios kufanele afakwe ekudleni njengokudla okulula okunempilo ngobuningi obuphakathi.

5. Imifino

I-legumes isiza ukunciphisa ingozi yesifo senhliziyo ngoba inothile nge-fiber, amaprotheni ezitshalo kanye ne-folate.

Kufanele uqiniseke ukuthi udla isidlo esisodwa esikhulu semifino nsuku zonke, kungakhathaliseki ukuthi ubhontshisi obomvu, ubhontshisi wesoya, uphizi, noma udali.

6. Amafutha omnqumo

Amafutha omnqumo aziwa ukuthi angamafutha anempilo kakhulu okupheka ukudla ngoba anothe ngovithamini A, ama-monounsaturated fatty acids nama-polyphenols.

Ukudla amafutha omnqumo njalo kusiza ukunciphisa ingozi yesifo senhliziyo ngezinga elikhulu.

7. Utamatisi

Ukudla utamatisi kunciphisa ingozi yomdlavuza wendlala yesinye, ngoba aqukethe amaphesenti aphezulu kavithamini C kanye ne-lycopene. Utamatisi ungengezwa kuningi lezitsha eziyinhloko, amasaladi kanye nesobho.

8. I-yogurt

I-yogurt iwumthombo omuhle wama-probiotics, amaprotheni kanye ne-calcium.

Ukudla iyogathi kusiza ukwandisa lokho okwaziwa ngokuthi “amabhaktheriya amahle” emathunjini, avikela umzimba kumagciwane ayingozi. Kodwa-ke, kufanele uqaphele ukuthi ugweme ukudla iyogathi enambithekayo eyengeziwe ngoba iqukethe ushukela omningi.

9. Okusanhlamvu okuphelele

Izinhlamvu eziphelele ziyaziwa ngezinzuzo zazo eziningi zezempilo, njengoba ukuzidla kusiza ukunciphisa ingozi yesifo senhliziyo, isifo sikashukela, kanye ne-cholesterol ephezulu.

Okusanhlamvu okuphelele kunamaprotheni nama-carbohydrate ayinkimbinkimbi, kanye namaminerali, ama-phytonutrients, uvithamini B, nezinto ezincibilikayo nezingancibiliki.

10. Amakhambi nezinongo

Izinzuzo eziningi zezempilo zingatholakala lapho udla ithisipuni yamakhambi nezinongo.

Ukuphuza ingxube ye-turmeric/black pepper kusiza ukwakha amasosha omzimba Ungaphuza inkomishi yamanzi ene-coriander, i-mint, ikhasi lemon kanye nekhukhamba ukuze ukhiphe ubuthi futhi ukhiphe emzimbeni, noma ungaphuza itiye elihlaza eliqiniswe ngamandla. kalamula kanye nejinja ukusheshisa imetabolism.

I-Sagittarius ithanda i-horoscope yonyaka ka-2024