Okufanele ukondle wena nomndeni wakho ukugcina isimiso somzimba wakho sempilweni siphelile
Enye yezindlela ezinhle kakhulu zokuhlala unempilo ngokukhetha ukudla okuningi ukuze kukhuliswe amasosha omzimba wakho. Ukudla ukudla okunempilo, okune-antioxidant ecebile njengezithelo nemifino, okusanhlamvu okuphelele, kanye namaprotheni aphilile yingxenye ebalulekile yokulondoloza impilo enhle yesimiso sokuzivikela komzimba ukusiza ukuvimbela ukutheleleka nokugula.
Nakuba kungekho ukudla okuyiyona isiliva yesiliva sokusebenza kahle kwamasosha omzimba, nansi ukudla okunezinkanyezi okumele uzifake ekudleni kwakho, ikakhulukazi uma ufaka esikhathini esibandayo kanye nesikhuhlane.
Ugaliki
Ucwaningo oluhlukahlukene luye lwabonisa ukuthi igallic inamakhemikhali e-antibacterial and antiviral. Kuye kwaboniswa ukugqugquzela ukukhiqizwa kwamangqamuzana amhlophe egazi, futhi kungenza njengophilisi emzimbeni.
I-Kid-friendly Serving Idea
Beka u-garlic amaningi kwisobho se-noodle isobho ukuze usize noma ukhulule izimpawu ezibandayo nezifo. Faka igarliki enomhlanjesi ngesaladi yesitayela sesiGreki esenziwe ngekhukhamba, utamatisi, kanye noshizi.
Amakhowe
Amakhowe angase abe yisikhali esinamandla ekuvikeleni ukushisa, umkhuhlane kanye nezinye izifo. Ukuhlola ngezilwane kubonise ukuthi amakhowe afana ne-shitake, i-maitake, ne-reishi anemiphumela yokulwa negciwane, i-antibacterial, ne-anti-tumor.
I-Kid-Friendly Serving Idea
Hlanganisa amakhowe athile ama-shitake bese ubangenisa emthonjeni othile we-miso.,
Imifino enemibala ekhanyayo
I-carotenoids efana ne-beta carotene yi-antioxidants ebalulekile esiza ekusebenzeni kwamasosha omzimba. Ama-carotenoids akhona emifino eluhlaza okwesibhakabhaka, e-orange kanye eluhlaza. Kubalulekile ukuthola imifino ehlukahlukene yembala ngoba izinhlobo ezahlukene ze-carotenoids zicatshangelwa ukuthi zisebenze ndawonye ukuqinisa isimiso somzimba samasosha omzimba.
"Imibala yikhadi lokubiza le-carotenoids," kusho uDkt. Katz. "Ufuna ukuzama ukuthuthukisa iphothifoliyo - thola imibala ehlukahlukene kakhulu ngangokunokwenzeka."
Amantongomane
Lezi zindawo zamaprotheni ezigcwele amaprothamini namaminerali zicebile kuma-antioxidants anjenge-vitamin E, ama-omega 3 amafutha acids, kanye ne-zinc. Ucwaningo lubonise isixhumanisi phakathi kokudla amantongomane nezinzuzo zezempilo njengengozi encane yezifo ezingelapheki.
I-Kid-Friendly Serving Idea
Hlanganisa ibhotela ye-nut ehlanzekile yonke engokwemvelo ngesinkwa sonke sikakolweni noma isilimo esidliwayo esinamagatsha anamanzi noma i-apula yokudla okune-antioxidant-rich.
Amajikijolo
Amajikijolo anesithambile C kanye ne-bioflavonoids, ama-phytochemicals athola izithelo nemifino engasebenza njengama-antioxidants futhi avimbele ukulimala kwamangqamuzana.
Enye indebe yama-strawberries iqukethe u-100 mg we-Vitamin C, cishe cishe indebe yelisi le-orange. Amajikijolo amnyama afana nama-blueberries aphezulu kakhulu kwi-bioflavonoids. Ukuze amasosha omzimba avuselele umphumela, udle isitsha samajikijolo ahlanganisiwe kunokuba uhlobo olulodwa kuphela.
I-Kid-Friendly Serving Idea
Yenza i-yummy berry smoothie.
Inhlanzi
I-Omega 3 fatty acids kanye namanye amafutha anempilo kusiza ukwandisa umsebenzi wamaseli amhlophe egazi. Kungase futhi badlale indima ebalulekile ekukhiqizeni izinhlanganisela ezilawula ukugonywa emzimbeni futhi basize ukuvikela umzimba ekulimaleni kokungaphezu kokubhekana nezifo. "I-Omega 3 fatty acids i-modulator immune," kusho uDkt. Katz.
Into eyodwa okumele uyikhumbule lapho ukhetha inhlanzi: Abesifazane abakhulelwe nabantwana abancane kufanele bagweme izinhlanzi eziphezulu ze-mercury njengeNkosi Mackerel, iTilefish, Shark, ne-Swordfish. Bheka i-US Environmental Protection Agency kanye nephepha lase-US lokudla neDrug Administration mayelana ne-mercury ezinhlanzi.
UDkt. Katz uthi: "Abantwana, njengabantu abadala, abanakho ama-acids e-omega 3. Indlela engcono kakhulu yokuthola ama-acids e-omega 3 ngokudla izinhlanzi ezinamafutha njenge-tuna, i-salmon, ne-mackerel. Omunye umthombo omuhle ama-capsules krill yama-krill.
Ezinye imithombo ye-omega 3 fatty acid: Imfucumfucu, amafutha e-flax, nama-walnuts.
I-Kid-Friendly Serving Idea
Engeza ama-spoonful ambalwa wamafutha e-flax ku-berry antioxidant-rich rice smoothie noma wenze i-yogurt parfait ngamajikijolo amasha, i-granola, nokufafaza kwama-walnuts phezulu.
Chocolate
Nazi ezinye izindaba ezijabulisayo kubathandi be-chocolate kuyo yonke indawo: I-Cocoa iyisidlo sokuvikela umzimba. UDkt. Katz uthi: "I-cocoa i-antioxidant egxile kakhulu. Uma nje ugcina ushukela namafutha okungenani, i-cocoa engasetshenzisiwe, ne-cocoa powder ingadlala indima emzimbeni wesimiso somzimba. Ucwaningo luye lwabonisa ukuthi ukusetshenziswa kwama-cocoa njalo kunganciphisa ingozi yesifo senhliziyo, kusize ukhiqize i-cholesterol enhle, futhi kungenzeka ukuguqula umonakalo wendiza yegazi kubantu abanesifo sikashukela.
I-Kid-Friendly Serving Idea
Yiba negqoko leshokoledi eshisayo elenziwe nge-cocoa powder, ubisi oluncishisiwe-fat, kanye noshukela oluhlaza.
I-yogurt
Ucwaningo luye lwabonisa ukuthi amasiko aphilayo e-yogurt afana ne-lactobacillus angakwazi ukuvikela amathumbu emathunjini ngokumelene nezifo zomzimba kanye nokwanda kokumelana nezifo ezihlobene nomzimba njengokutheleleka ngisho nomdlavuza. Futhi izinzuzo eziphilayo ezizuzisayo ku-yogurt ezifana ne-lactobacillus acidophilus zingasiza ekuvimbeleni amakhaza kanye nezinye izifo.
Uma ukhetha i-yogurt, hamba isiGreki. Enye yokukhonza ingaqukatha ama-gram angu-30 amaprotheni, okuphindwe kathathu inani le-yogurt ejwayelekile, futhi elincane ushukela futhi elithwala i-calcium.
I-Kid-Friendly Serving Idea
Faka isipuni se-yogurt esitheni esitsheni nge amajikijolo bese ugoqa uju phezu kwalo ukuze usebenzise isimiso sokuzivikela somzimba esiphuthumayo noma ukwenze i-yogurt parfait ngamajikijolo amasha, i-granola nokufafaza kwamantongomane phezulu.
Persimmons
Ukubonisa isikhathi esihle, lezi zithelo ezimnandi zibonakala zizungezile ngenkathi ebandayo neyomkhuhlane. I-Persimmons inamavithamini aphezulu no-C, okubalulekile ekusebenzeni kwamasosha omzimba. I-persimmon eyodwa kuphela ephakathi nengxenye yesabelo se-vitamin A esenziwa nsuku zonke, esiboniswe ukuthi sidlala indima ebalulekile ekulawulweni kwamaseli omzimba omzimba.
Eminye imithombo emikhulu yevithamini A: Amapumpu, amazambane, i-butternut u-squash, isipinashi
Enye imithombo emikhulu yevithamini C: ama-Strawberry, i-papaya, i-kiwi, i-cantaloupe, ama-orang
I-Kid-Friendly Serving Idea
Izingane zithanda isethulo esihle. Sika ezinye ama-persimmons, ama-strawberries, nama-kiwi noma ezinye izithelo bese uhlela ipuleti ngendlela ejabulisayo, ekhangayo.
Izinkukhu, ukudla okunomsoco
Ukudla okunamaprotheni amaningi, okufana nokudla okunamafutha nezinkukhu, kuphezulu ku-zinc - i-mineral ekhulisa ukukhiqizwa kwamangqamuzana amhlophe egazi kanye nama-T-cell, alwa nokutheleleka.
Eminye imithombo emikhulu ye-zinc: Ama-Oysters, amantongomane, okusanhlamvu okuqinile, ubhontshisi
I-Kid-Friendly Serving Idea
Gwema isobho semifino noma inkukhu ye-minestrone isisindo somzimba sokuzivikela-ukukhuthaza i-antioxidants.