Masamba Aiwisi Wathanzi Osaphika? Osati Nthawi Zonse

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Zikuwoneka zomveka kuti veggie yomwe ili yaiwisi ingakhale yopatsa thanzi kuposa yophika. Koma chowonadi ndi chakuti ma veggie ena amakhala athanzi ngati zinthu zitentha pang'ono. Kutentha kwambiri kumachepetsa mavitamini ndi michere ina m'matumba mwa 15 mpaka 30 peresenti, koma kuwira ndiye vuto lalikulu. Kuwongolera, kuwotcha, kuwotcha ndi kukazinga kumachepetsa kutayika. Ndipo kuphika kumakulitsanso michere yambiri mwa kugumula makoma am'mimba pomwe chomeracho chakwiramo. Nazi zitsanzo zitatu zokoma:

Tomato

M'nyengo yotentha ndimapanga tomato wamphesa monga M & Ms, koma kafukufuku akuwonetsa kuti mukaphika zipatso zamadzimadzi izi zimawonjezeka pafupifupi 35 peresenti. Lycopene, antioxidant yomwe imayambitsa ruby ​​hue wa tomato, imalumikizidwa ndi chitetezo ku mitundu ingapo ya khansa, kuphatikiza Prostate, kapamba, bere, khomo pachibelekeropo ndi mapapo, komanso chiopsezo chochepa cha matenda amtima, # 1 wakupha amuna athu akazi.

Momwe Mungaphike: Ndimakonda kudula timbewu tamphesa kapena timbewu tating'onoting'onoting'ono ndikupaka mafuta azitona aakazi osakaniza ndi adyo ndi anyezi, kenako ndikuponya ndi zingwe za sikwashi. Ndizotentha kwambiri kapena zotsalira zozizira tsiku lotsatira.

Kaloti

Karoti watsopano wokhala ndi ubweya wobiriwira wonyezimira mosakayikira ndi imodzi mwazomera zabwino kwambiri padziko lapansi, koma kuphika kumatha kukulitsa kuchuluka kwa beta-carotene kupitirira 30 peresenti. Antioxidant yofunika kwambiri imathandizira masomphenya athu ausiku, oteteza matenda amtima, khansa zingapo (chikhodzodzo, khomo pachibelekeropo, Prostate, colon, kholingo) ndipo ndioteteza kwambiri m'mapapo.

Momwe Mungaphike: Sakanizani kapena nkhungu ndi mafuta owonjezera a azitona, yophika pa 425 F kwa mphindi 25 mpaka 30. Thirani vinyo wosasa wa basamu ndikupitiriza kuwotcha wina 3-5 mphindi. Kusunganso antioxidants kuwaza pambuyo kuphika.

Sipinachi

Sipinachi saladi ndi imodzi mwazakudya zanga zopumira, ndipo ndimaponyera masamba a sipinachi achichepere kukhala zipatso za smoothies, koma kuphika sipinachi kwawonetsedwa kuti kumawonjezera kuchuluka kwa lutein, antioxidant yomwe imalepheretsa kupindika kwa khungu ndi kuwonongeka kwa macular. Kutentha masamba obiriwira kungakuthandizeninso kuyamwa calcium yambiri. Izi ndichifukwa choti kashiamu yake yatsopano imamangiriza pachinthu chachilengedwe chotchedwa oxalic acid, chomwe chimachepetsa kuyamwa kwake, koma kuphika kumathandizira kumasula awiriwo. Sipinachi yophika imakhalanso yophatikizika, kotero mumapeza zakudya zambiri pa kuluma - makapu atatu yaiwisi mapaketi 89 mamiligalamu kashiamu poyerekeza 245 milligrams mu 1 chikho yophika.

Momwe Mungaphike: Mafuta otentha otentha a tsabola pamtambo wambiri. Onjezerani adyo wosweka ndikudula tsabola wofiira belu ndikudumphira mpaka mwachifundo, pafupifupi mphindi 2-3. Onjezerani sipinachi yatsopano pang'ono ndikusunthira mpaka itafota.

Pazakudya zonse ndibwino kudya zosakaniza ndi zophika zophika, koma popeza 75% ya aku America sakwaniritsa magawo atatu a tsiku ndi tsiku, uthenga wofunikira kwambiri ndi uwu: idyani momwe mungakondere!

Cynthia Sass ndi katswiri wazakudya wolembetsedwa yemwe ali ndi digiri ya master mu sayansi yazakudya komanso thanzi la anthu. Amawonedwa pafupipafupi pa TV yadziko lonse ndi mkonzi wothandizira wa SHAPE komanso mlangizi wazakudya ku New York Rangers ndi Tampa Bay Rays. Wogulitsa wake waposachedwa kwambiri ku New York Times ndi Cinch! Gonjetsani Zilakolako, Dontho Mapaundi ndi Kutaya mainchesi.

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