Yazisa imifuno ekutyeni kwakho

Kukho imifuno eliqela emhlabeni kodwa ndiza kuxoxa ngembalwa enokufumaneka naphi na emhlabeni. Into ebalulekileyo apha kukuqinisekisa ukuba wongeza imifuno ekutyeni kwakho. Kufuneka zibe zikrwada kwaye zibe ntsha ukugcina ii-enzymes ezibalulekileyo, iivithamini, iiminerali kunye nokunye okuninzi. Isaladi yenye yeendlela ezilungileyo zokwenza njalo. Funda ukwenza eyakho isaladi yokunxiba kwaye ugweme eyorhwebo enezongezo kunye nesigcini esigcwele iityuwa njl.njl. Faka kwisidlo sakho imifuno kunye neziqhamo ezisekwe kumxholo wokutya, iiminerali, iivithamini, kunye neeminerali zokulandelela ezifunwa ngumzimba wakho ukomeleza amajoni akho omzimba kwaye unike iiseli zakho oko zikufunayo ukuze zisebenze ngokufanelekileyo.

 

Ibhedi

Ngaba yingcambu yemifuno enencasa efana neswekile, umbala wayo omfusa-bomvu usuka kumxholo wayo we-beta-cyanin. Inebhalbhu efana neengcambu kunye namagqabi aluhlaza abanzi. Iingcambu zebeet zinencasa kwaye ziswiti, nokuba ziphekiwe okanye zikrwada. Ziyakwazi ukuxutywa kunye nasiphi na isidlo; (ugba, phakathi kwe-Ibos iya kuba yinto emangalisayo kunye neengcambu ze-beet eziphekiweyo zongezwa). Njengazo zonke ukutya okuphekiweyo beet ilahleko ezinye izondlo zayo, ngoko ke kunokuba kuhle ukuqwalasela umphunga, beet.

Okubaluleke ngakumbi kukudibanisa ingcambu kunye namagqabi. Amagqabi abizwa ngokuba yibeet greens, xa esetyenzisiwe ekrwada aqulethe iivithamini A, B, kunye noC. Umthombo olungileyo wecalcium kwabo bangathathi ubisi okanye iyogathi. Iqulethe i-iron, i-potassium, i-foliate kunye ne-magnesium. Imifuno inezinga elihle le-magnesium kunye ne-potassium ukunceda ukugcina uxinzelelo lwegazi luphantsi.

Kubantu abangenalo ulawulo olululo lwezonyango kwiimeko zesifo, ukutya okulungileyo akunakuthintelwa.  Iibeet zilungile ngokuchasene nomhlaza, ngakumbi umhlaza wekoloni kunye nomhlaza wemiphunga. Amagqabi ebhithi alungile kumhlaza wemiphunga kwaye anceda ukuthintela ukurhalela kwabatshayayo, (ifoliate kwibeet iqulathe ifoliate emiphungeni). Kucetyiswa ukuba udle iibeet eluhlaza kunye nejusi ye-karoti, isaladi kunye nezitya ezahlukeneyo. Khumbula ukuba kulungile ukuyipheka ngokwahlukileyo ukuba awufuni amandla ayo ombala wokufihla ezinye izinto esityeni.  Kwakhona xa utya iingcambu zebeet umbala wakho womchamo unokujongeka ubomvu bulula, ngokunjalo nesitulo sakho okanye ilindle xa usebenzisa indlu yangasese, ungothuki.

 

Ibrokholi

Lo mifuno ngowosapho lwezityalo zecruciferous ezibandakanya ikhaphetshu, icauliflower, kwaye zonke zinceda ukulwa umhlaza. Le mifuno iluhlaza idityanisiwe yodwa kakhulu. Inevumba elimnandi lesulfuric xa ikhulile kwaye iphekiwe. Izihluma ze-broccoli zinomsoco ngakumbi, kwaye zinokuthi zifakwe ijusi, zityiwe ziluhlaza, zongezwe kwisaladi, ziphekwe okanye ziphekwe kancinci. Le mifuno ilungile kwi-cataract yeliso, kunye nomhlaza wekoloni ukuba isetyenziswe rhoqo. Kuhle njengemifuno yokulahlekelwa kwesisindo, i-calorie ephantsi kwaye iphezulu kakhulu kwifiber eluncedo kakhulu ekucoceni inkqubo yokugaya. Ingongezwa kuzo zonke iintlobo zesaladi, kuquka i-ugba (isaladi yembotyi yeoyile eNigeria) kwaye inokutyiwa ikrwada njengeshwamshwam. Lima isitiya sakho sale mifuno kwaye awuyi kuzisola ngeenzuzo zempilo. Iqulethe ezi zondlo-mpilo zilandelayo:

1. IVithamin A ngendlela yebeta-carotene (yenkqubo yomzimba yokuzikhusela), iVithamin C.
2. Iqulethe i-antioxidants yokulawulwa kweeseli, imetabolism, ukusebenza kwe-immune system.
3. Yiarhente yokulwa norhatyazo.
4. Ifiber yayo ilungele ukunciphisa umzimba, isifo seswekile kunye noxinzelelo lwegazi.
5. Iqulethe i-calcium elingana naleyo yobisi.
6. Iqulethe i-potassium iminerali eluncedo kwimiba yentliziyo.

 

Ikhaphetshu

Zimbini iindidi zekhaphetshu, eziluhlaza nezibomvu. Ziqulethe izinto ezikhusela intliziyo ezifana ne-lutein, i-beta-carotene kunye nezinye i-antioxidants, kunye nekhaphetshu ebomvu ine-beta-carotene eninzi. Ilungile kulawulo lokudumba kunye nokuqina kwemithambo, ngoko ke inceda ekuthinteleni isifo sentliziyo. Zityebile kwiivithamini C kunye no-K. Unokucinga ngokuyigalela ngeminqathe okanye ukuyigalela ngomphunga. Abanye abantu bakhalaza ngegesi xa beyidla, kwiimeko ezinjalo badla ngokumodareyitha. Kucetyiswa ukuba luncedo kwizilonda.

 

IiKaroti                                                                                                                                               Umnqathe yimifuno e-orenji entle ngombala, ekhuliswe kwiindawo ezininzi zehlabathi. Zineenzuzo ezininzi ezibandakanya, ukuthintela umhlaza kunye nokunyanga, ukubona kakuhle kwamehlo, iqulethe i-anti-oxidants, ukunakekelwa kwesikhumba, i-aids emanzini, iqulethe iivithamini, iiminerali kunye nefiber, inceda i-cholesterol ephantsi kwaye iluncedo ekuthinteleni isifo senhliziyo. Umnqathe unomthamo olungileyo we-beta-carotene ethi uyiguqulele kwivithamin A kumzimba womntu. Ivithamin A, efakwe kwikherothi inceda ekuthinteleni ubumfama ebusuku. I-anti-oxidant inceda ukulwa nomhlaza ngokuhlasela ii-radicals zamahhala ezifaka isandla kwisifo. Umnqathe ngumthombo olungileyo we-niacin, i-vitamin B1, i-2, i-6 kunye ne-C, i-manganese kunye ne-potassium. Ziphantsi kweekhalori kwaye zilungele ababukeli bobunzima.

Umnqathe unokugalelwa, uqhunyiswe ngomphunga okanye utyiwe ukrwada. Iqulethe i-fiber eninzi efanelekileyo kwikholoni. Ukuphunga okanye ukujula umnqathe kukhulula ngaphezulu kwe-beta-carotene xa kuthelekiswa nokuyitya ikrwada. Kubalulekile ekulungiseleleni indibaniselwano yejusi yonyango lwezifo ezahlukeneyo.

 

Isileri

Ngaba imifuno ilungile kakhulu kwimpilo yabantu kwaye iphezulu kakhulu kwisodium ephilayo, i-potassium, i-calcium, i-magnesium, i-sulphur kunye nomthombo olungileyo weevithamini A, B, C kunye no-E. Inceda ukuphelisa i-carbon dioxide emzimbeni. Iinkqubo zethu ze-physiological zifuna ityuwa ephilayo kwimifuno eluhlaza, emitsha kunye neziqhamo.  Kuyanceda ukwenza igazi kunye ne-lymph yethu ingabonakali kakhulu ukuze sikwazi ukuhamba kakuhle. Nayiphi na imifuno ephekiweyo ijika i-sodium elungileyo ephilayo ibe yi-sodium embi enobungozi. Zitye zisentsha rhoqo.

 

Netyhukhamba

Ikhukhamba mhlawumbi yeyona diuretic yendalo ilungileyo kwaye inceda ekukhuthazeni ukuchama. le Isityalo esimangalisayo sinceda ekukhuleni kweenwele, kuba iphezulu kumxholo wesulfure kunye nesilicon. Kuluncedo ngakumbi xa kutyiwa enye yezi, ikherothi, i-green bell pepper, iletisi kunye nesipinatshi. Inceda kwimiba yoxinzelelo lwegazi, iqulethe malunga ne-40% ye-potassium. Kwakhona kunenzuzo kwizifo ze-rheumatic xa ixutywe ne-beet, kuba inyusa inkqubo yokupheliswa kwe-uric acid emzimbeni. Iqulethe iivithamini B, C, K kunye ne-phosphorus, i-magnesium.

 

Garlic

Igalikhi kunye netswele yimifuno ebonelela nge antioxidants elungileyo, etyebileyo kwiSulfur kunye neflavonoids ezinceda ekulweni izifo. Kungcono ukutyiwa kunye nemifuno kwaye inceda ukuthintela ukukhula kwe-prostate eyandisiweyo, (BPH). Igalikhi inezinye zezi zibonelelo ezibandakanya:

1. Uncedo kulawulo loxinzelelo lwegazi
2. Uncedo kulawulo lwezifo zentliziyo.
3. Iluncedo kakhulu kwimiba ye-prostate, i-cholesterol kwaye inyusa amajoni omzimba.
4. Inceda ingqondo isebenze ngcono kwaye ithintele ukuqala kwezifo ezifana ne-dementia njl.
5. Ine-antioxidants kwaye inceda ukukhupha umzimba weentsimbi ezinzima eziyingozi.
6. I-anti, fungal, bacterial kunye nentsholongwane
7. Ilungile kwi-allergies ukuba awudibani neSulfure.
8. Ilungile kwiingxaki zamazinyo xa ulwelo lusetyenziswa kwizinyo elibuhlungu.
9. Ilungele amathambo kunye, umhlaza wemiphunga kunye neminye imiba yomhlaza.

Igalikhi kufuneka ithathwe ikrwada okanye kunye nemifuno okanye isaladi rhoqo okanye yonke imihla ukuze ufumane inzuzo.

 

ijinja

Sisityalo esinye esibaluleke kakhulu njengegalikhi kwimpilo entle. Ijinja ineenzuzo ezininzi kwaye inokutyiwa ngeendlela ezininzi. Izibonelelo ziquka:

1. Inceda ukunciphisa iimeko ze-asidi emzimbeni.
2. Inceda ukuthintela iimeko zegesi zesisu.
3. Inceda ekutyeni iiprotheyini kunye namafutha.
4. Inceda ekuphatheni ukunyakaza kunye nokugula kwasekuseni.
5. Inceda ukuthintela amahlwili egazi.
6. Inceda ukunciphisa i-cholesterol kwaye ikhulula izihlunu.
7. Inceda ukuthomalalisa umkhuhlane kunye nengqele.
8. Inceda ukunciphisa nokulawula ukuvuvukala kunye neemeko ze-arthritis.

 

Okra

Le mifuno idla ngokuba luhlaza kwaye ngamanye amaxesha imfusa okanye ebomvu ixhaphake kakhulu kwimozulu yetropiki. Iqukethe i-potassium, i-calcium, i-magnesium, i-zinc. Kwakhona inevithamini A, B6 kunye noC, i-folic acid, i-antioxidants kunye nefiber. Inezi ncedo zilandelayo kwaye ityiwa kakhulu phantse ikrwada kwaye uphephe ukuyipheka:

1. Inceda ekubopheni i-cholesterol kunye neetyhefu ezivela esibindini ukuze zipheliswe.
2. Iphantsi kwekhalori
3. Inceda ekulawulweni kokuqunjelwa, kuba ifayibha yayo kunye neempawu ze-mucilaginous yenza isitulo sithambile kwaye kulula ukusikhupha.
4. Idala indawo efanelekileyo yokuba iibhaktheriya ezilungileyo kwikholoni ziphumelele.
5. I-Aids kwi-bacterial propagation kwimveliso ye-vitamin B eyinkimbinkimbi.
6. Inceda ekulawuleni isifo seswekile, yitye rhoqo ukuba unesifo seswekile; Ngaphandle kokuba ukwi-metformin, ichiza lesifo seswekile.
7. Inceda ekwehliseni uxinzelelo lwegazi ngenxa yayo i-magnesium kunye ne-potassium.
8. Ilungile kwimpilo yamehlo ngenxa yebeta-carotene equlethe kuyo.
9. Inceda kwimiba ye-cholesterol kunye neengxaki zentliziyo.

 

Itswele

Esi sesinye sezityalo ezintsonkothileyo kwindalo ezifana negalikhi. Itswele lineempawu ezahlukeneyo ezibangela umdla, ezinye zazo ezandisa iziphumo zazo. Ezi zakhiwo ziquka: i-stimulant, expectorant, anti-rheumatic, i-diuretic, i-anti-scorbutic, i-solvent kwakhona. Oku kuyenza ibe liyeza elihle lokuqunjelwa, izilonda, igesi, i-whitlows, njl.  Ikhuselekile kakhulu kwaye ayinakuze ikhokelele kwi-overdose. I-drawback kuphela kwiimeko zabantu abadibaniyo nesulfure enokuba yingozi kakhulu kubantu abanengxaki yesibindi, ikonofile inokuba neziphumo ezifanayo, ngoko kuyafuneka ukufumanisa ukuba umntu akadibani nesulfure.

 

Parsley

Esi sityalo esibukeka njengamagqabi e-carrot sithathwa njengesityalo kwaye sibonisa isizathu samandla aso aphezulu, kodwa sinenzuzo kakhulu xa sithathwa kwi-dosage efanelekileyo.  I-ounce enye kwifom yejusi ithathwa yodwa.  Elona cebiso lilungileyo kukuba ungaze uthathe ijusi yodwa. Ukuze ufumane iziphumo ezingcono, xuba nomnqathe okanye nayiphi na ijusi yemifuno. Kulunge kakhulu ukuba kutyiwe kumxube wesaladi.

Iparsley eluhlaza inceda kwimetabolism yeoksijini kunye namanye amalungu abalulekileyo aquka amadlala eadrenal. Inceda kwimpilo yemithambo yegazi kunye neecapillaries, nakwizifo zemiphunga. Iti yeparsley ephuma kumagqabi aluhlaza, velisa iti eluhlaza (faka isipha separsley ekrwada emanzini ashushu kwaye ugqume, ukuvumela amanzi ajike abe luhlaza).  Sela isinyi, imiba yezintso kunye namatye kwizintso. Kwakhona i-parsley ilungile ekugcineni i-germ-free ye-genital-urinary tract enempilo, ngokukhuthaza ukuchama okulungileyo okungavumeli indawo yesifo.

I-Parsley ngokudibanisa ne-carrot juice, okanye i-cucumber i-arhente esebenzayo ekukhuthazeni imiba yokuya esikhathini. Iluncedo olubalulekileyo kuzo zonke iingxaki zokuya esikhathini, ngakumbi ukuba zisetyenziswa rhoqo. Iparsley ikwalungile kwiingxaki zamehlo. Soloko usela ijusi yeparsley ngokudibanisa nezinye iijusi, kukhethwa ijusi yekarothi kunye/okanye iseleri. Kulo mxube kunceda kwiingxaki zamehlo, imithambo-luvo, i-cataract, i-cornea, isilonda, i-conjunctivitis kunye neminye imiba yamehlo.

I-Parsley ikunceda ube nokuchama okulungileyo (i-diuretic) ethi incedise ekucoceni igazi kunye nokukhupha izinto eziyityhefu.

Kukutya okugqwesileyo kwi-genitor-urinary tract kwaye luncedo kwimiba yamatye kwizintso, isinyi, i-nephritis, i-albuminuria njl. Ityiwa rhoqo inceda ukukunika umdla wokutya kunye nemetabolism elungileyo. Ikwalungile nakwiingxaki zokwetyisa, kodwa kufuneka ityiwe kancinci xa ithathwa yodwa kuba inamandla kakhulu. Okumangalisayo kukuba xa utyiwa rhoqo umntu uya kuba noxinzelelo lwegazi oluhlayo kunye nesantya sentliziyo esisezantsi.  Iti yeParsley, ngakumbi iparsley entsha eluhlaza esandula kuvunwa edityaniswe kwiti eluhlaza inceda ukunyibilikisa amatye ezintso. Ukuba ufumana umoya omdaka yitya iparsley, yinto ehlaziya umoya. I-potassium kwi-parsley inceda ukunciphisa i-BP.

Kuyakhuthaza ukutya iparsley kunye neesaladi, kunye nokutya kwemifuno kunye nejusi yonke imihla.  Nangona iqulethe i-potassium, iqulethe i-histidine kunye ne-amino acid ekhusela kwaye itshabalalise ithumba emzimbeni womntu ngokukodwa emathunjini.  Kwakhona iqulethe i-apiole, ioli ebalulekileyo enceda ukuvuselela izintso. I-Folic acid kwi-parsley inceda kwimiba ye-cardiovascular. Kuba kuhle kunene emveni kokuba umfazi ebezele; njengoko inceda ukukhuthaza ukuveliswa kobisi lwebele kunye ne-uterus toning.  Nangona kunjalo, abafazi abakhulelweyo kufuneka baphephe i-parsley kwiidosi ezinkulu zemihla ngemihla kuba inokubangela ukuqhawuka.

Eyona ndlela ilungileyo yokutya iparsley intsha, yihlafune, kwaye uyisebenzise kwiisaladi kunye nejusi. Ungaze uyipheke, itshabalalisa zonke izondlo. Yimifuno enamandla kodwa eethe-ethe.

 

 isithombo

Iza ngemibala eyahlukeneyo, kodwa eyona iqhelekileyo ngumbala obomvu. Zombini amagqabi kunye neengcambu njengoko zityiwa njenge beet. Zinezixhobo zokulwa ne-antifungal kunye ne-antibacterial. Kulula ukukhula njenge-beet kwaye kungabizi kwigrosari kunebeet. Iqukethe i-potassium, i-sodium, i-riboflavin, i-vitamin B6, i-vitamin C, i-calcium, ithusi, i-magnesium, i-manganese, i-folate kunye ne-fiber.. Eyona nto ingcono ukutyiwa ikrwada okanye yongezwe kwisaladi ngezibonelelo ezingcono. Ilungile kwintsholongwane yomchamo ebandakanya ukudumba kunye nokutshisa xa uchama. Iqulethe i-lycopene enciphisa amathuba okuba nomhlaza wedlala lesinyi. Ilungele isibindi, ukuqunjelwa, iimfumba kunye nemiba yejaundice. Umthombo olungileyo wefiber kwaye ukhuthaza ukuhamba kakuhle kwamathumbu.

 

Ispinatshi

Kukho iintlobo ezininzi zesipinatshi kodwa uhlobo lwaseNigeria lwaseNtshona Afrika lubizwa ngokuba luhlaza okanye alefo, igqabi lamanzi likufutshane nesipinatshi kuMntla Melika. Isipinatshi esilinywa kuMntla Melika (kuquka i-USA, Canada kunye ne Mexico) luhlobo lwesipinatshi esifuna ukwaziswa ngokupheleleyo kumazwe asakhasayo.

Isipinatshi sibaluleke kakhulu kuwo wonke umgudu wokugaya ukutya, kubandakanywa nekholoni.  Isipinatshi sisithathu kwimifuno enye. Isetyenziswe ngumzimba ukuba idliwe ngokutsha okanye njengejusi njengento yokucoca, ukwakhiwa kwakhona kunye nokuhlaziywa kweseli yomzimba ngokukodwa iindonga zamathumbu okanye iiseli.  Ukuba isetyenzisiwe yonke imihla akuyi kubakho mfuneko ye-laxatives ye-inorganic.

Isipinatshi (ijusi) ilungile kwiintsini kunye namazinyo ekuthinteleni usulelo okanye ukunqongophala kwevithamin C. Kungakhathaliseki ukuba luhlobo luni lwemeko yesifo onayo, ukusuka kwigazi eliphezulu okanye uxinzelelo lwegazi oluphantsi ukuya kumathumba emathunjini kunye neentloko, ikomityi yemihla ngemihla ye-karoti kunye nejusi yesipinatshi iya kutshintsha imeko kwiiveki ezimbalwa zeejusi eziqhubekayo kunye nokutshintsha kwendlela yokutya.

Isipinatshi esiphekiweyo senza iikristale ze-oxalic acid kwizintso ezikhokelela kwiintlungu kunye neengxaki zezintso.  Oku kungenxa yokuba isipinatshi esiphekiweyo sijika iiasidi eziphilayo zibe yi-athomu ye-asidi ye-oxalic ye-inorganic.  Ukuqokelelana kwesi sixhobo se-inorganic kuyingozi. I-Inorganic oxalic acid esuka kwisipinatshi esiphekiweyo, idityaniswe nekhalsiyam yenze into edibanisayo ekhokelela ekuswelekeni kwekhalsiyam kwaye inokukhokelela ekuboleni kwamathambo.. Yitya isipinatshi sikrwada ngalo lonke ixesha, eyona ndlela ilungileyo nekuphela kwayo.  Isipinatshi siqulethe kwaye singumthombo olungileyo wesodium, icalcium, ipotassium, imagnesium, isulfure, iodine, intsimbi kunye nephosphorus kunye neevithamini A, B, C kunye noE, ukuba kwaye kuphela xa idliwe ikrwada okanye kwijusi entsha, inokuxutywa nekherothi. .

 

Ingqolowa

Imalunga ne-70% yechlorophyll kwaye ifumaneka ekuhlumeni kwembewu yengqolowa. Imbewu yengqolowa ihluma yenza i-wheatgrass, ethi xa icinezelwe okanye ihlafunwa ikhuphe incindi. Oku kubizwa ngokuba yincindi yengca yengqolowa ezele yiklorofili. I-Wheatgrass inegalelo elikhulu kwimpilo entle kwaye ezi ziquka:-

(a) Inyibilikisa ithumba ingakumbi ngaphakathi ngaphakathi emathunjini.

(b) Inceda ukwehlisa uxinzelelo lwegazi.

(c) Inceda ekulweni usulelo.

(d) Icoca kwaye ifake ioksijini egazini lomntu.

(e) Inceda ukwakha unyamezelo kunye nokubuyisela ukuchuma.

(f) Iphucula ibala lolusu kunye nokukhula kweenwele.

(g) Ibuyisela kwaye incede ekugcineni ialkalinity egazini.

(h) Ikhulula isibindi kunye nomjelo wegazi.

(i) Ilungile kwintloko yentloko erhawuzelelwa kwaye ijika iinwele ezingwevu zibe ngumbala wendalo.

(j) Ineklorofili elulwelo lwendalo oluchasene nebhaktiriya.

(k)Iqulethe ioksijini elulwelo, eyonakalisa iiseli zomhlaza.

(l) Ilungile kunyango lwe-ulcerative colitis, ukuqhina kunye nesilonda esiswini.

(m) Ikhusela ukubola kwamazinyo kwaye iqinisa iintsini.

(n) Ihambisa izinto eziyityhefu emzimbeni njengemekyuri, inikotini.

 

Eminye imifuno ebalulekileyo onokuyiquka ekutyeni kwakho yikale, iletisi, iitumato, intsimbi yepepile, igqabi elikrakrayo, itelferia, izihluma zembewu nokunye okuninzi. Zonke zinee-antioxidants ezibalulekileyo, iiminerali, iivithamini kunye nezinto ezilandelwayo eziyimfuneko kwimpilo entle kunye nesistim somzimba esiqinileyo.