Amandla Eqabunga: Kungani Iklabishi Lifanelwe Indawo Epuletini Lakho

Iklabishi eliluhlaza elisha nelihlukaniswe phakathi lihlelwe etafuleni lokhuni lasendulo elinommese, isitsha sikasawoti, ibhodlela lamafutha omnqumo, kanye nebhasikidi le-wicker ngemuva. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Okuthathwayo Okubalulekile

• Iklabishi liwumquba ocebile ngezakhamzimba onezinzuzo eziningi zezempilo.
• Kubhekwa njengokudla okuphezulu ngenxa yokuqukethwe kwayo okuphezulu kwamavithamini namaminerali.
• Izinhlobo ezahlukene zeklabishi zinikeza izinketho eziningi zokupheka.
• Iklabishi lisiza ekuthuthukisweni kwempilo yonke ngezakhiwo zalo zokulwa ne-antioxidant.
• Ukufaka iklabishi ekudleni kwakho kulula futhi kuyathengeka.

Iyini iKhabishi?

Iklabishi liwuhlobo lwemifino olunamaqabunga amaningi oluvela emndenini we-cruciferous. Lo mndeni uhlanganisa ne-broccoli, i-kale, ama-radishes, kanye nama-Brussels sprouts. Likhuliswa emhlabeni wonke futhi liza ngemibala efana noluhlaza okotshani, obomvu, omhlophe, nonsomi. Uhlobo ngalunye lweklabishi lunokunambitheka kanye nokuthungwa kwalo.

Iklabishi linomlando omude, likhuliswa izinkulungwane zeminyaka. Liyisithako esibalulekile ezitsheni eziningi, njenge-kimchi ne-sauerkraut. Amaqabunga eklabishi angaqhekeka noma abe bushelelezi, okwenza kube yinto enhle kakhulu ekudleni okuningi.

Kungani Iklabishi Ibhekwa Njengokudla Okumnandi

Iklabishi libizwa ngokuthi ukudla okuphezulu ngoba liphansi ngamakhalori kodwa ligcwele izakhamzimba. Licebile ngamavithamini namaminerali afana nevithamini C no-K. Lokhu kuyisihluthulelo sokugcina imizimba yethu iphilile.

Iklabishi ligcwele ama-antioxidants alwa nokucindezeleka kwe-oxidative. Lokhu kucindezeleka kungalimaza imizimba yethu. Ukudla iklabishi kuqinisa amasosha omzimba wethu futhi kunciphisa ingozi yezifo.

Kuhle futhi ekulawuleni isisindo. Ukwengeza iklabishi ekudleni kwakho kungakusiza ukuthi udle kangcono. Ngaphezu kwalokho, kuyathengeka futhi kuyamnandi, okwenza kube ukukhetha okuhle kokudla.

Iphrofayili Yokudla Okunomsoco Yeklabishi

Iklabishi liwumbhida onamakhalori aphansi, linamakhalori angu-22 kuphela ngendebe ngayinye (amagremu angu-89). Ligcwele amavithamini namaminerali, okwenza libe lihle kakhulu ekudleni okunempilo. Liwumthombo ophezulu wevithamini K, okukunikeza u-56% we-Daily Value (DV).

Futhi ine-36% yenani lansuku zonke le-vitamin C. I-Vitamin C iqinisa amasosha omzimba wakho futhi igcina isikhumba sakho siphilile. Iklabishi liphinde libe ne-folate, i-manganese, ne-potassium, ezibalulekile emandleni, ekusebenzeni kwemisipha, kanye nempilo yamathambo.

I-infographic yokudla kweklabishi elisendaweni ekhombisa iklabishi eliluhlaza phakathi nendawo elinamavithamini anelebula, amaminerali, kanye nezinzuzo zezempilo ezifana nama-antioxidants, ukwesekwa kokugaya ukudla, imiphumela yokulwa nokuvuvukala, kanye nokunciphisa umfutho wegazi okungenzeka. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Iklabishi Ligcwele Izakhamzimba

Iklabishi liyisinqumo esihle kakhulu kulabo abafuna ukudla okunempilo. Ligcwele ama-antioxidants nama-polyphenols, okuthuthukisa izinzuzo zalo zezempilo. I-Vitamin C eklabishini iyinto enkulu ngoba ilwa nezifo ezingathi sína njengomdlavuza nezinkinga zenhliziyo.

I-fibre ekwiklabishi isiza ukugaya kwakho ukuthi kuhlale kusesimweni esifanele. Igcina amathumbu akho ephilile futhi uhlelo lwakho lokugaya lusebenza kahle. Ngaphezu kwalokho, iklabishi linamaminerali ambalwa abalulekile ekusebenzeni komzimba wakho. Ukwengeza iklabishi ekudleni kwakho kungasiza kakhulu empilweni yakho.

Izinzuzo zeKhabishi Zokugaya Ukudla

Iklabishi lihle kakhulu empilweni yakho yokugaya ukudla. Line-fiber esiza umzimba wakho ukuthi ugaye ukudla kahle. I-fiber encibilikayo nengancibiliki yenza indle yakho ibe nzima kakhulu, ikusize ukuthi uye endlini yangasese njalo.

I-fibre ekwiklabishi igcina namabhaktheriya amahle esiswini sakho ephilile. Lokhu kusiza umzimba wakho ukuthi umunce izakhamzimba kangcono futhi kuqinise amasosha omzimba wakho. Ukudla iklabishi ngokuvamile kungasiza kakhulu ekugayweni kokudla kwakho, okwenza kube ukukhetha okuhle kokudla okunempilo.

Iklabishi elisha eliluhlaza elinengxenye esikiwe, elizungezwe imifino enamaqabunga, amajikijolo, amantongomane, nembewu. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Izakhiwo Zeklabishi Ezilwa Nokuvuvukala

Iklabishi ligcwele izinzuzo zezempilo, ngenxa yezakhiwo zalo ezinamandla zokulwa nokuvuvukala. Ligcwele i-sulforaphane ne-kaempferol, ezisiza ekulweni nokuvuvukala. Izifundo zibonisa ukuthi la makhemikhali anganciphisa ukuvuvukala okungapheli, okuhlobene nesifo senhliziyo kanye ne-rheumatoid arthritis.

Ukudla iklabishi eningi kanye neminye imifino eqoshiwe kunganciphisa ukuvuvukala komzimba. Lokhu kwenza iklabishi ibe yingxenye ebalulekile yokudla okunempilo. Ukwengeza iklabishi ekudleni kwakho kungasiza ekulawuleni ukuvuvukala futhi kuthuthukise impilo iyonke.

Iklabishi Nempilo Yenhliziyo

Iklabishi lingaphezu nje kwemifino ehlukahlukene. Lidlala indima enkulu ekugcineni inhliziyo yakho iphilile. Iklabishi elibomvu ligcwele ama-anthocyanins, angama-antioxidants. Lawa angasiza ekwehliseni umfutho wegazi futhi athuthukise amazinga e-cholesterol.

Ukwengeza iklabishi ekudleni kwakho kungaba isinyathelo esihlakaniphile senhliziyo yakho. Igcwele izakhamzimba ezisiza ekuvikeleni inhliziyo yakho futhi zinciphise ukuvuvukala. Lokhu kusekela impilo yenhliziyo yakho ngezindlela eziningi.

Ukuphathwa Kweklabishi Ne-Cholesterol

Iklabishi liyisihluthulelo ekuphatheni i-cholesterol, ngenxa ye-fiber yayo encibilikayo. Le fiber ibamba i-cholesterol emathunjini, iyivimbele ukuthi ingene egazini. Lesi senzo sibalulekile ekugcineni amazinga e-cholesterol e-LDL enempilo, okuyinto enhle enhliziyweni.

Iklabishi linama-phytosterol, amakhemikhali ezitshalo avimba ukumuncwa kwe-cholesterol emathunjini. Ukwengeza iklabishi ekudleni kwakho kungathuthukisa kakhulu amazinga e-cholesterol e-LDL. Kuyisinqumo esihle kulabo abafuna ukuthuthukisa impilo yenhliziyo.

Kodwa izinzuzo zeklabishi azigcini nje nge-cholesterol. Lisekela ukudla okulinganiselayo, lithuthukisa impilo iyonke. Ungalijabulela lingaphekiwe kumasaladi noma liphekwe ezitsheni eziningi. Kulula ukulifaka ekudleni kwakho kwansuku zonke.

Iklabishi elisha eliluhlaza elinamaqabunga acwebezelayo kungemuva elimhlophe qwa. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Indima Yeklabishi Ekuvimbeleni Umdlavuza

Iklabishi lingaphezu nje kwesithako sesaladi. Linendima ebalulekile ekulweni nomdlavuza. Le mifino igcwele ama-antioxidants alwa nama-free radical ayingozi. Ama-glucosinolates eklabishi nawo abalulekile. Aphenduka izinto ezisiza ekulweni nomdlavuza uma siwadla.

Ukudla iklabishi kaningi kungasiza ekunciphiseni ingozi yomdlavuza. Izifundo zibonisa ukuthi ukudla imifino eminingi efana neklabishi kuhle. Ama-antioxidants nama-glucosinolates eklabishi asebenza ndawonye ukuvikela umdlavuza.

Izindlela Ezilula Zokufaka Iklabishi Ekudleni Kwakho

Iklabishi liyisithako esisebenziseka ngezindlela eziningi esingenza noma yikuphi ukudla kube ngcono. Kulula ukwengeza iklabishi ekudleni kwakho ngenxa yezindlela eziningi zokulungiselela. Nazi ezinye izindlela ezilula nezimnandi zokujabulela le mifino enempilo:

• Faka iklabishi eliqoshiwe kumasaladi ukuze uthole ukuthosa okwanelisayo.
• Iklabishi elithosiwe nge-stir nemifino oyithandayo ukuze kube isidlo esisheshayo.
• Faka iklabishi ezisobheni noma ezitsheni ukuze uthuthukise ukunambitheka kanye nokudla okunomsoco.
• Yenza i-coleslaw ibe yinto emnandi yokungeza amasangweji noma izitsha ze-BBQ.
• Bilisa iklabishi ukuze wenze i-kimchi noma i-sauerkraut, zombili ezicebile ngama-probiotic.

Lezi zindlela zokupheka zeklabishi azigcini nje ngokunezela ukunambitheka kodwa futhi zithuthukisa impilo yakho. Kungakhathaliseki ukuthi uyayithanda iluhlaza noma iphekiwe, kunezinketho eziningi. Zama ukuxuba izinongo nezithako ezahlukene ukuze uthole okuthandayo!

Iklabishi Njengendlela Yokudla Okunempilo Engabizi

Iklabishi liyisinqumo esihle kakhulu kulabo abafuna ukudla okunempilo okungabizi. Libiza cishe amasenti angu-62 ngephawundi. Lokhu kwenza kube ukukhetha okuhle kulabo abafuna ukudla kahle ngaphandle kokusebenzisa imali eningi.

Lo mquba ugcwele izakhamzimba ezifana ne-vitamin C, i-fiber, kanye nama-antioxidants. Ukufaka iklabishi ekudleni kwakho kungathuthukisa impilo yakho futhi kukusize udle kangcono.

• Ucebile ngamavithamini namaminerali
• Iphezulu ku-fiber yokudla
• Isekela ukugaya ukudla okunempilo
• Inikeza izinzuzo zokulwa nokuvuvukala

Ukukhetha iklabishi kungakusiza ukuthi udle kangcono ngaphandle kokusebenzisa imali eningi. Kuyinto ebalulekile kunoma ubani obheka isabelomali sakhe. Kuhle empilweni yakho kanye nesikhwama sakho semali.

Ukuvala amaqabunga eklabishi aluhlaza anemithambo ebonakalayo ekukhanyeni okufudumele, okuthambile. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Isiphetho

Iklabishi liwukudla okumnandi okugcwele amavithamini kanye nefayibha. Ligcwele ivithamini C kanye nevithamini K. Ukudla iklabishi njalo kungathuthukisa ukugaya ukudla kanye nempilo yenhliziyo.

Kuhle futhi ekunciphiseni ingozi yomdlavuza. Le mifino kulula ukuyifaka ekudleni kwakho. Ungayidla iluhlaza, iphekiwe, noma ivundisiwe.

Ukuphila kwayo isikhathi eside eshalofini kwenza kube ukukhetha okuhle kuwo wonke umuntu. Kuyingxenye ebalulekile yokudla okunempilo. Ngokufaka iklabishi ekudleni kwakho, ungajabulela ukunambitheka okumnandi nezinzuzo zezempilo.

Ukukhetha iklabishi kungaholela endleleni yokuphila enempilo. Kungukudla okucebile ngezakhamzimba okulula ukukufaka ekudleni kwakho. Ngakho-ke, ake senze iklabishi libe yingxenye yokudla kwethu ukuze sibe nempilo engcono namandla.

Ukufunda Okuqhubekayo

Uma ukujabulele lokhu okuthunyelwe, ungaphinda uthande lezi ziphakamiso:

• Isiko le-Kombucha: Le Ferment Fizzy Ithuthukisa Kanjani Impilo Yakho
• Kusuka ku-detox kuya ekugayeni: izinzuzo ezimangalisayo zezempilo ze-lemons
• I-Broccoli Izuza: Ukhiye We-Cruciferous Wempilo Engcono