Amathanga: Ukudla Okuphezulu Okugcwele Izakhamzimba Okufanele Ukudle Unyaka Wonke

Ithanga eliwolintshi elihlukaniswe phakathi elibonisa imbewu kanye nenyama ebekwe etafuleni lokhuni lasemaphandleni elinokukhanya kwemvelo okufudumele.
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Kungakhathaliseki ukuthi ukhetha ithanga elisha noma ithanga elikheniwe, lesi sithako esilula sifanelwe indawo ehlala njalo ekhishini lakho. Inyama e-orange iqukethe amakhemikhali anamandla aqeda ama-free radicals futhi avikele umzimba wakho ekulimaleni kwamangqamuzana.

Kulo mhlahlandlela ophelele, uzothola konke okudingeka ukwazi ngezinzuzo zezempilo zethanga. Sizohlola iphrofayili yalo yokudla okunempilo, siveze izindlela ezithile ithanga elingathuthukisa ngazo inhlalakahle yakho, futhi sabelane ngamathiphu awusizo okwengeza lokhu kudla okuphezulu ekudleni kwakho kwansuku zonke.

Iphrofayili Yokudla Okunomsoco Yethanga: Yini Eyenza Ibe Ukudla Okumnandi

Ithanga livelele njengekhaya elinamandla okudla okunempilo eliletha izinzuzo ezimangalisayo ngamakhalori aphansi kakhulu. Inkomishi eyodwa yethanga eliphekiwe iqukethe cishe amakhalori angu-49 kuphela, okwenza kube ukudla okufanele kunoma ubani obheka isisindo sakhe. Umbala ophuzi okhanyayo ubonisa ukuba khona kwe-beta-carotene, umzimba wakho oguqula ibe yi-vitamin A.

I-infographic enemibala ekhombisa amanani okudla kwethanga anamavithamini namaminerali, equkethe umfanekiso wethanga ophakathi ozungezwe yizimpawu zezakhamzimba ezibhalwe ngamalebula kanye nezigaba zamakhalori, amavithamini, namaminerali.
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Ukuhlukaniswa Kwezakhamzimba Ezinkulu

Ukwakheka kwe-macronutrients yethanga kwenza lifaneleke cishe kunoma yiluphi uhlelo lokudla. Inkomishi ngayinye inikeza cishe amagremu ayi-12 ama-carbohydrate kanye namagremu angaba ngu-3 e-fiber. Lokhu okuqukethwe yi-fiber kusekela impilo yokugaya ukudla futhi kukusiza uzizwe wanelisekile isikhathi eside.

Ithanga linamafutha amancane futhi linikeza cishe amagremu amabili eprotheyini ngendebe ngayinye. Nakuba lingeyona indawo enamandla yeprotheyini, lifaka isandla ekudleni kwakho kwansuku zonke uma lihlanganiswa nezinye izithako ezisetshenziswa ekuphekeni. Okuqukethwe ushukela okuphansi, ngokuvamile cishe amagremu ayi-6 ngendebe ngayinye, kwenza ithanga lifaneleke ngisho nalabo abahlola amazinga kashukela egazini.

Isitsha se-ceramic esinobukhazikhazi esigcwele i-puree yamathanga ebushelelezi, ekhilimu sihlezi phezu kwendwangu yelineni egoqiwe e-beige phezu kobuso bokhuni. I-puree inombala ophuzi okhanyayo okhanyayo kanye nephethini ethambile ejikelezayo ebusweni bayo. Esizindeni esifiphele kancane, izingcezu zamathanga amasha ezinembewu ebonakalayo, imbewu yamathanga esakazekile, isitsha esincane sokhuni esinezinongo, izinti zesinamoni, namaqabunga omisiwe asekwindla kudala isimo esifudumele nesesizini.
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Okuqukethwe kweVithamini kanye namaminerali

I-Vitamin A Powerhouse

Ithanga linikeza ngaphezu kuka-200% wezidingo zakho zansuku zonke zevithamini A ngesikhathi esisodwa. Lesi sakhi esibalulekile sisekela impilo yamehlo, ukusebenza kahle kwamasosha omzimba, kanye nokuqina kwesikhumba.

• Isekela ukubona ebusuku kanye nempilo yamehlo iyonke
• Kuqinisa impendulo yamasosha omzimba
• Kukhuthaza ukukhiqizwa kwamaseli esikhumba anempilo
• Isiza ekusebenzeni kahle kwezitho zomzimba

Izinzuzo zeVithamini C

Isabelo ngasinye sinikeza cishe u-19% wezidingo zansuku zonke zevithamini C. Le vithamini elwa namagciwane idlala indima ebalulekile ekuvikeleni amasosha omzimba nasekukhiqizweni kwe-collagen.

• Kuqinisa amandla omzimba
• Kukhuthaza ukuphulukiswa kwamanxeba
• Isekela ukwakheka kwe-collagen
• Kuthuthukisa ukumuncwa kwensimbi

I-Potassium Ecebile

Ithanga liqukethe amazinga aphezulu e-potassium asekela impilo yenhliziyo kanye nokulawulwa komfutho wegazi. Le minerali ibalulekile ekusebenzeni kahle kwemisipha kanye nezinzwa.

• Kusiza ekulawuleni umfutho wegazi
• Isekela ukusebenza kwemisipha yenhliziyo
• Igcina ibhalansi efanele yoketshezi
• Isiza ukudluliselwa kwesignali yezinzwa

Amaminerali Engeziwe

Ngaphandle kwabadlali abaphambili, ithanga linikeza amaminerali abalulekile njengensimbi, i-magnesium, kanye ne-manganese asekela imisebenzi eyahlukahlukene yomzimba.

• Insimbi yokuthutha umoya-mpilo
• I-Magnesium yempilo yamathambo
• I-Manganese yokusetshenziswa kwe-metabolism
• Ithusi lomsebenzi we-enzyme

Ama-Antioxidant Compounds

Ama-antioxidants ase-pumpkin asebenza ngokungakhathali ukuqeda ama-free radicals emzimbeni wakho wonke. Lawa ma-compounds avikelayo afaka i-alpha-carotene, i-beta-carotene, ne-beta-cryptoxanthin. Ndawonye, avikela amangqamuzana akho ekucindezelekeni kwe-oxidative okungaholela ezifweni ezingamahlalakhona.

Ithanga liqukethe ne-lutein ne-zeaxanthin, ama-carotenoid amabili awusizo kakhulu empilweni yamehlo. Lawa ma-compound aqoqana ku-retina yakho lapho ehlunga khona ukukhanya okuluhlaza okwesibhakabhaka okuyingozi futhi avikele ezinkingeni zokubona ezihlobene nokuguga.

Indawo encane yama-molecule e-beta-carotene ethangeni, ekhombisa amaketanga ama-molecule afana nenduku ewolintshi, amaconsi e-antioxidant egolide, kanye namakristalu akhazimulayo ayisithupha ngemuva okufudumele, okunombala onsundu ngokujula kwensimu okungajulile.
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Indlela Ithanga Elisekela Ngayo Isimiso Sakho Sokuzivikela Emzimbeni

Amasosha omzimba wakho athembele kwizakhamzimba ezithile ukuze asebenze kahle, kanti ithanga liletha eziningana zalezi ngobuningi. Okuqukethwe okuphezulu kwevithamini A kudlala indima ebaluleke kakhulu ekugcineni ubuqotho besikhumba sakho kanye nolwelwesi lwamafinyila, okwakha umugqa wokuqala wokuzivikela komzimba wakho ezifweni ezibangelwa amagciwane.

Umfanekiso wedijithali obonisa amangqamuzana omzimba avikelwe ama-antioxidant atholakala emathangeni ngokumelene nezinto eziyingozi.
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I-Vitamin A kanye Nomsebenzi Wokuzivikela Emzimbeni

I-beta-carotene etholakala emathangeni iguqulwa ibe yi-vitamin A esebenzayo emzimbeni wakho. Le nqubo inikeza izinto ezidingekayo ukuze amasosha akho omzimba aphendule ngempumelelo ezinsongweni. Ucwaningo lubonisa ukuthi ukuntuleka kwe-vitamin A kuphazamisa impendulo yomzimba, okwenza ube sengozini enkulu yokutheleleka.

I-Vitamin A iphinde ilawule ukukhiqizwa nokusebenza kwamaseli amhlophe egazi. Laba bavikeli bamaseli bathola futhi baqede amabhaktheriya namagciwane ayingozi ngaphambi kokuba abangele ukugula. I-vitamin isekela ukukhiqizwa kwama-antibody, inikeza umzimba wakho izikhali ezengeziwe ezikhalini zawo zokulwa nokutheleleka.

Isigcawu esinemininingwane esinomfanekiso omncane we-3D esibonisa amangqamuzana amhlophe egazi ehlasela amagciwane ngama-molecule amavithamini akhazimulayo asiza ukuzivikela komzimba.
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Umnikelo weVithamini C

Nakuba ithanga lingewona umthombo ophezulu wevithamini C, lifaka isandla esibalulekile ezidingweni zakho zansuku zonke. Le vithamini ivuselela ukukhiqizwa kwamangqamuzana amhlophe egazi futhi iwasize asebenze kahle kakhulu. Ivithamini C isebenza futhi njenge-antioxidant, ivikela amangqamuzana omzimba ekulimaleni ngesikhathi sokulwa kwawo namagciwane.

Izakhiwo Ezilwa Nokuvuvukala

Ukuvuvukala okungapheli kwenza buthaka isimiso sakho somzimba sokuzivikela ngokuhamba kwesikhathi. Ama-antioxidants asethangeni asiza ekunciphiseni izimpendulo zokuvuvukala emzimbeni wakho wonke. Ngokulawula ukuvuvukala, lawa ma-compound avumela isimiso sakho somzimba sokuzivikela ukuthi sigxile ezinsongweni zangempela kunokulwa nokuvuvukala okuphansi okuqhubekayo.

Izinzuzo Eziyinhloko Zokulwa Nokuvuvukala

• Kunciphisa izimpawu zokuvuvukala ekuhlolweni kwegazi
• Kuvikela ekuvuvukeni okungapheli
• Isekela ukululama okusheshayo ekuguleni
• Igcina izimpendulo zomzimba ezilinganiselayo
• Kusiza ukuvimbela ukusabela kwe-autoimmune
• Isekela impilo yamathumbu kanye nokuzivikela komzimba

Abantu abadla ithanga njalo bangase babe nomkhuhlane omncane kanye nokugula isikhathi esifushane. Inhlanganisela yamavithamini, amaminerali, kanye nama-antioxidants idala uhlelo lokuzivikela oluphelele.

I-infographic yezemfundo yesimo sendawo ebonisa umzimba womuntu obomvu ovuvukele obhalwe ukuthi "BEfore" ngakwesobunxele kanye nomzimba womuntu ophilile oluhlaza okwesibhakabhaka obhalwe ukuthi "AFTER" ngakwesokudla, kanye nezimpawu ezifana nenkungu yobuchopho, ubuhlungu bamalunga, izinkinga zamathumbu, kanye nokukhathala ngakwesobunxele, kanye nezinzuzo ezifana nengqondo ehluzekile, amalunga aphilile, ukugaya ukudla okuthuthukisiwe, kanye namandla engeziwe ngakwesokudla. Umcibisholo ophakathi ukhomba kusukela emzimbeni ovuvukele kuya emzimbeni ophilile, onezingcezu zethanga nembewu ngaphansi kwawo, kanye nesihloko esiphezulu esithi "Ukunciphisa Ukuvuvukala: Ukusetshenziswa Kwethanga".
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Ukuvikela Umbono Wakho Ngethanga

Ukuxhumana phakathi kokusetshenziswa kwethanga nempilo yamehlo kujulile. Ama-carotenoid atholakala kule squash e-orange agxila ku-retina yakho, lapho enza khona imisebenzi ebalulekile yokuvikela. Ukusetshenziswa njalo kungavikela ekwehleni kokubona okuhlobene nokuguga.

Iso lomuntu eliphilile eliseduze libonisa isivikelo esiningiliziwe se-iris kanye ne-retina ngokuhlunga ukukhanya okuluhlaza okwesibhakabhaka.
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I-Lutein ne-Zeaxanthin

Lawa ma-carotenoid amabili asebenza njengezibuko zelanga zemvelo zamehlo akho. Ahlunga ukukhanya okuluhlaza okwesibhakabhaka okunamandla amakhulu ngaphambi kokuba kulimaze amangqamuzana abucayi e-retinal. Lesi senzo sokuhlunga singavikela ekuwohlokeni kwe-macular, okuyimbangela ehamba phambili yokulahlekelwa umbono kubantu abadala.

Ucwaningo lubonisa ukuthi abantu abadla kakhulu i-lutein ne-zeaxanthin ekudleni banengozi ephansi yokuthola ama-cataract. Lawa ma-compounds aqoqana futhi esweni leso lakho, agcine ukucaca kwalo nokucaca kwalo ngokuhamba kwesikhathi.

Umfanekiso wezokwelapha ohambisanayo obonisa i-retina enempilo enemithambo yegazi ecacile kanye ne-retina eyonakele enokopha kanye nezibazi.
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I-Vitamin A Yokubona Ebusuku

I-vithamini A etholakala ethangeni isekela ngqo ikhono lakho lokubona ezimweni zokukhanya okuphansi. I-retina yakho isebenzisa i-vithamini A ukukhiqiza i-rhodopsin, umbala obalulekile ekuboneni ebusuku. Ngaphandle kwe-vithamini A eyanele, ungase ube nobunzima bokujwayela ubumnyama noma ukubona kahle ebusuku.

Ubuwazi? Inkomishi eyodwa yethanga eliphekiwe inikeza ngaphezu kwama-200% wezidingo zakho zansuku zonke zevithamini A. Lokhu kuyenza ibe ngenye yokudla okuphumelelayo kakhulu ekusekeleni impilo yamehlo ngokwemvelo.

Ukuvikelwa Kokucindezeleka Kwamehlo Kwedijithali

Ezweni lethu eligcwele isikrini, ama-antioxidants asethangeni anikeza izinzuzo ezengeziwe. Ukukhanya okuluhlaza okwesibhakabhaka okukhishwa amadivayisi edijithali kungabangela ukukhathala kwamehlo kanye nomonakalo ongase ube khona isikhathi eside. Amakhemikhali avikelayo asethangeni asiza ekulweni nale miphumela, asekele induduzo yamehlo ngesikhathi eside sokubuka isikrini.

Indoda enamehlo aphilile esebenza kukhompyutha, igqoke izibuko ezikhanyayo eziluhlaza okwesibhakabhaka, inama-blueberry, izaqathi, kanye nezithasiselo zokudla etafuleni.
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Indima Yethanga Empilweni Yenhliziyo Nemithambo Yegazi

Inhliziyo yakho izuza kakhulu ngezakhamzimba ezifakwe ethangeni. Inhlanganisela ye-fiber, i-potassium, kanye nama-antioxidants idala ifomula enamandla yokuvikela inhliziyo nemithambo yegazi. Ucwaningo lubonisa ukuthi ukudla ithangeni kunganciphisa ingozi yesifo senhliziyo ngezindlela eziningi.

Ukulawulwa Kokucindezeleka Kwegazi

Okuqukethwe okuphezulu kwe-potassium ethangeni kudlala indima ebalulekile ekuphathweni komfutho wegazi. I-Potassium iyasiza ekulweni nemiphumela ye-sodium, ivumela imithambo yegazi yakho ukuthi iphumule futhi yehlise ingcindezi ezindongeni zemithambo yegazi. Abantu abaningi abadli i-potassium eyanele, okwenza ithangeni libe yindlela elula yokwandisa ukudla kwakho.

Umfanekiso we-3D onesinqumo esiphezulu wenhliziyo yomuntu enempilo ezungezwe imithambo ebomvu nemithambo eluhlaza okwesibhakabhaka ngaphakathi kwesifuba esingabonakali kangako.
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Izinzuzo zePotassium

• Kuphumuza izindonga zemithambo yegazi
• Ilinganisela amazinga e-sodium
• Yehlisa ukucindezeleka enhliziyweni
• Kuthuthukisa ukusebenza kahle kokujikeleza kwegazi
• Yehlisa ingozi yomfutho wegazi ophakeme

Isikrini sokuqapha umfutho wegazi sedijithali endaweni yokhuni esibonisa ukufundwa okunempilo okungu-120 ngaphezu kwama-78 kanye nokushaya kwenhliziyo okungu-68.
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Umthelela we-Fiber

• Ibopha i-cholesterol ohlelweni lokugaya ukudla
• Yehlisa ukumuncwa kwe-cholesterol
• Yehlisa amazinga e-LDL ngokwemvelo
• Isekela amafutha egazi anempilo
• Kuthuthukisa impilo yemithambo yegazi

Ishadi lezokwelapha elibonisa amazinga e-cholesterol ehla ngokuhamba kwesikhathi, enezindawo ezinemibala ezibhalwe ukuthi Phezulu, Umngcele, kanye Nokuvamile, kanye negrafu yomugqa oluhlaza okwesibhakabhaka owela phansi okhombisa intuthuko.
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Ukuvikelwa kwe-Antioxidant

Ama-antioxidants asethangeni avikela nohlelo lwakho lwenhliziyo nemithambo yegazi ngokuvimbela ukushiswa kwe-cholesterol ye-LDL. I-cholesterol ye-LDL ene-oxidized kungenzeka kakhulu ukuthi iqoqeke ezindongeni zemithambo yegazi, okubangela ukwakheka kwama-plaque. Ngokugcina i-cholesterol isesimweni sayo sokungashiswa, ithangeni lisiza ukugcina imithambo yegazi icacile futhi iphilile.

Umfanekiso wezokwelapha we-3D obonisa ingxenye yemithambo enempilo enokugeleza kwegazi okubushelelezi, amangqamuzana egazi abomvu namhlophe, kanye nezendlalelo zodonga lwemithambo ezinemininingwane.
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Ukunciphisa Ukuvuvukala

Ukuvuvukala okungapheli kunegalelo ekukhuleni kwesifo senhliziyo. Amakhemikhali alwa nokuvuvukala e-pumpkin asiza ekunciphiseni lesi simo esiyingozi. Ucwaningo lubonisa ukuthi abantu abadla ukudla okuningi okulwa nokuvuvukala njenge-pumpkin banezinga eliphansi lezehlakalo zenhliziyo nemithambo yegazi.

Ukusekela Impilo Yokugaya Ukudla Ngethanga

Okuqukethwe kwefayibha ekhaphethini kuyenza ibe ukudla okuyingqayizivele kwempilo yokugaya ukudla. Kokubili ifayibha encibilikayo nengancibilikiyo isebenza ndawonye ukugcina uhlelo lwakho lokugaya ukudla lusebenza kahle. Ukudla ikhaphethini njalo kungavikela ezinkingeni ezahlukahlukene zokugaya ukudla.

Umfanekiso wezokwelapha wesimo sendawo obonisa uhlelo lokugaya ukudla olunempilo olubonisa umzimba womuntu ongabonakali kahle onesisu esigqanyisiwe, isisu, amathumbu amancane, kanye namathumbu amakhulu, azungezwe ukukhanya okuluhlaza okukhanyayo. Ngakwesobunxele, izithombe ezingaphakathi eziyindilinga zibonisa i-gut microbiota enobungane, ipuleti lokudla okunempilo, kanye nesithonjana sesivikelo sokuvikela. Ngakwesokudla, izithombe ezingaphakathi zibonisa uhlamvu lwamathumbu olujabule, ingxenye evundlile yolwelwesi lwamathumbu enezinhlanganiso eziqinile, kanye nomuntu ophilile ogijima ngaphandle. Ngaphansi, amanzi, i-yogurt, ama-capsule, amaqabunga aluhlaza, i-aloe vera, i-apula, kanye ne-papaya esikiwe kuhlelwe, konke kubekwe ngokumelene namaza aluhlaza agelezayo, ama-molecule, uvemvane, kanye nomugqa wokushaya kwenhliziyo ngemuva.
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I-Fiber Yokujwayelekile

I-fibre etholakala ethangeni inezela ubukhulu esithweni sakho sokugaya ukudla futhi isiza ukudla ukuthi kudlulele emgudwini wakho wokugaya ukudla ngesivinini esinempilo. Lokhu kuvimbela ukuqunjelwa ngesikhathi esifanayo kunciphisa nengozi yohudo. Okuqukethwe kwe-fibre elinganiselayo kwenza ithangeni libe mnene ngokwanele ezinhlelweni zokugaya ukudla ezibucayi.

Inkomishi eyodwa yethanga eliphekiwe inikeza cishe amagremu amathathu e-fiber, okufaka isandla ekudleni okunconywayo kwansuku zonke kwamagremu angu-25-30. Uma kuhlanganiswa nokunye ukudla okucebile nge-fiber usuku lonke, ithanga likusiza ukuthi ufinyelele amazinga aphezulu e-fiber ukuze udle kahle.

Umfanekiso wesayensi we-3D okhombisa ama-molecule e-fiber aluhlaza ephenduka odongeni olubomvu-olupinki lwamathumbu omuntu, azungezwe izinhlayiya eziphuzi nezimhlophe.
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Imiphumela Ye-Prebiotic

I-fibre etholakala ethangeni isebenza njenge-prebiotic, yondla amabhaktheriya awusizo emathunjini akho. Lawa ma-microorganism anobungane adlala indima ebalulekile ekugayeni ukudla, ekusebenzeni komzimba, ngisho nasekulawuleni imizwa. Ngokudla amabhaktheriya emathunjini akho, ithangeni lisekela impilo iyonke ngale kokugaya ukudla nje.

I-Fiber Encibilikayo

Incibilika emanzini ukuze yakhe into efana nejeli enciphisa ukugaya ukudla futhi ikusize uzizwe usuthi isikhathi eside.

Umfanekiso omkhulu wempuphu yefayibha encibilikayo ethululwa kusuka esipunini esimhlophe iye engilazini yamanzi ecacile, okubonisa imicu yefayibha ejikelezayo, ekhanyayo, amabhamuza amancane, kanye nenqwaba efana nejeli eyakheka phansi kwengilazi ngokumelene nesizinda esiluhlaza okwesibhakabhaka esipholile, esifiphele.
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I-Fiber Enganyibiliki

Kwengeza ubukhulu endle futhi kusiza ukudla ukuthi kudlule ngokushesha esiswini nasemathunjini.

Umfanekiso wezokwelapha obonisa i-fiber engancibiliki enezela inqwaba kokuqukethwe kokugaya emathunjini omuntu, enemicibisholo enelebula ebonisa ukumuncwa kwamanzi kanye nokuhamba kwendle.
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Izinzuzo Ezihlanganisiwe

Zombili izinhlobo zefayibha zakha izimo ezifanele zempilo yokugaya ukudla kanye nokumuncwa kwezakhamzimba.

Isithombe esikhanyayo sangaphandle esibonisa itimu yempilo yokugaya ukudla elinganiselayo enomfanekiso wamathumbu akhazimulayo azungezwe uphawu lwe-yin-yang, izithelo ezintsha, imifino, okusanhlamvu, kanye nemifino ebekwe etafuleni lokhuni lasemaphandleni ngaphansi kwelanga elifudumele.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

Induduzo Yokugaya Ukudla

Abantu abaningi bathola ukuthi ithanga lilula ukugaywa, ngisho nalapho bebhekene nokuzwela kokugaya ukudla. Ukuthungwa okuthambile kanye nokunambitheka okuthambile kwenza lifanelekele izidingo ezahlukene zokudla. I-pumpkin puree ingaba mnandi kakhulu eziswini ezibuhlungu.

Ithanga Lokwehlisa Isisindo Nokuphathwa Kwalo

Uma usebenzela ukufeza imigomo yokwehlisa isisindo, ithanga lifanelwe indawo ohlelweni lwakho lokudla. Inhlanganisela yamakhalori aphansi kanye ne-fiber ephezulu yenza kube mnandi kakhulu ngaphandle kokwengeza amandla amaningi ekudleni kwakho. Ungadla izingxenye eziningi zethanga ngenkathi ugcina ukuntuleka kwamakhalori.

Ukusutha Nokugcwala

I-fibre namanzi e-pumpkin asebenza ndawonye ukukhuthaza imizwa yokugcwala. Uma udla i-pumpkin, i-fibre iyakhula esiswini sakho, ibangele izimpawu zokusutha ebuchosheni bakho. Lokhu kulawula isifiso sokudla kwemvelo kungakusiza ukuthi udle kancane ngaphandle kokuzizwa uncishwe ukudla.

Isikali sendlu yokugezela esibonisa inqubekela phambili yokwehlisa isisindo eceleni kwethanga eliphuzi elikhanyayo phansi kokhuni lwasemaphandleni.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

Ubuningi bekhalori ephansi

Ubuningi bamakhalori bubhekisela enanini lamakhalori esisindweni esithile sokudla. Ithanga linobuningi bamakhalori aphansi kakhulu, okusho ukuthi ungadla inani elikhulu ngamakhalori ambalwa. Lesi sici sikwenza kube kuhle kakhulu ekunciphiseni isisindo.

Isibonelo, indebe eyodwa yethanga eliphekiwe iqukethe amakhalori angu-49 kuphela. Ungadla izinkomishi ezimbili ezigcwele kodwa udle amakhalori ambalwa kunesipuni esisodwa sebhotela. Lokhu kukuvumela ukuthi uzizwe wanelisekile ngenkathi ugcina imigomo yakho yamakhalori.

Ubuningi Bezakhamzimba

Nakuba ithanga liphansi ngamakhalori, lihlala liphezulu ngezakhamzimba ezibalulekile. Le nhlanganisela yamakhalori aphansi nezakhamzimba eziphezulu ichaza ukuminyana kwezakhamzimba. Ukudla okunobuningi bezakhamzimba obuphezulu kusekela ukwehla kwesisindo ngenkathi kuvimbela ukuntuleka kokudla okunempilo.

Izinzuzo Zokwehlisa Isisindo

• Amakhalori angu-49 kuphela ngendebe ngayinye
• I-fiber ephezulu yokusutha
• Ngokwemvelo kushukela ophansi
• Izindlela zokupheka ezisebenziseka kalula
• Ukuthungwa okwanelisayo
• Icebile ngezakhamzimba
• Kusiza ukulawula isifiso sokudla
• Kulula ukulungiselela

Ukuboniswa okuningiliziwe kokuqhathanisa ukudla okubonisa amathanga, isaladi, irayisi elinsundu, inkukhu eyosiwe, i-cheeseburger, ama-fries nenkukhu ethosiwe, kanye nekhekhe likashokoledi elihlelwe kusukela ku-calorie density ephansi kuya kwephezulu ngamagremu ayi-100.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

Ukuzinza Koshukela Egazini

I-fibre etholakala ethangeni inciphisa ukumuncwa kukashukela egazini lakho. Lokhu kudala amazinga kashukela egazini azinzile, kuvimbela ukwanda kanye nokuphahlazeka okungabangela indlala kanye nezifiso. Ushukela wegazi ozinzile kwenza kube lula ukunamathela ohlelweni lwakho lokudla.

Abantu abalandela ukudla okwehlisa isisindo bavame ukuba nezinkinga zokufisa. Ubumnandi bemvelo kanye nokuthungwa okwanelisayo kwethanga kungasiza ekwaneliseni ukufisa okumnandi ngendlela enempilo. Sebenzisa i-pumpkin puree esikhundleni sezithako ezinama-calorie aphezulu kuma-dessert kanye nezimpahla ezibhakiwe.

Ungakhohlwa Imbewu Yamathanga: Amandla Okudla Okunempilo

Nakuba inyama yethanga inezinzuzo ezimangalisayo, imbewu yethanga inezinzuzo zayo zokudla okunempilo ezihlukile. Ebizwa nangokuthi i-pepitas, le mbewu ifaka amaprotheni, amafutha anempilo, kanye namaminerali emaphaketheni amancane. Ungalahli lezo mbewu uma ulungisa ithanga elisha.

Isithombe esiseduze sesitsha sokhuni esinsundu esimnyama esigcwele imbewu yethanga eyosiwe, esibonisa imibala yaso ensundu ngokubomvu nangokujulile, imibala eluhlaza okwesibhakabhaka ethambile, ukuthungwa okushwabene, kanye nezinongo ezilula. Isitsha sihlala endaweni yokhuni eqinile enembewu ezimbalwa ezihlakazekile, amakristalu kasawoti, kanye nemvuthuluka, kuyilapho ucezu olufiphele lwe-burlap kanye nethanga eli-orenji elibonakala kancane livela ngemuva elifudumele, elikhanyayo kancane.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

Amaprotheni Namafutha Anempilo

Inkomishi yesine yembewu yethanga iqukethe cishe amagremu ayi-9 eprotheyini kanye namagremu ayi-15 amafutha, ikakhulukazi izinhlobo ezingagcwele ezinempilo. Lokhu kuzenza zibe zinhle kakhulu kubantu abadla imifino nanoma ubani ofuna ukwandisa ukudla amaprotheni asekelwe ezitshalweni. Iphrotheyini embewu yethanga isekela ukugcinwa nokulungiswa kwemisipha.

Okuqukethwe Kwamaminerali

I-Magnesium

Kubalulekile ekusebenzeni kwama-enzyme angaphezu kuka-300 emzimbeni wakho. Kusekela impilo yamathambo, ukukhiqizwa kwamandla, kanye nokusebenza kwemisipha.

I-Zinc

Kubalulekile ekusebenzeni kahle kwamasosha omzimba, ukuphulukiswa kwamanxeba, kanye nokwakheka kwamaprotheni. Abantu abaningi abatholi i-zinc eyanele ekudleni kwabo.

Insimbi

Kuyadingeka ukuze kuthuthwe umoya-mpilo emzimbeni wakho wonke. Insimbi esuselwe ezitshalweni evela ezinhlanyelweni iyasiza ekuvimbeleni i-anemia.

I-infographic iqhathanisa amanani okudla okunempilo embewu yethanga eluhlaza neyosiwe, ikhombisa amakhalori, amaprotheni, amafutha, i-fiber, i-magnesium, kanye nensimbi ngemuva kokhuni ngezitsha zembewu namathanga okuhlobisa.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

Impilo Yendlala Yesitho Sobulili Neyomchamo

Ucwaningo lusikisela ukuthi uwoyela wembewu yethanga kanye nezicucu zingase zisekele impilo yendlala yesitho sangasese sabesilisa. Amakhemikhali asembewu yethanga angasiza ekunciphiseni izimpawu ze-benign prostatic hyperplasia. Ezinye izifundo ziphinde zibonise izinzuzo ekusebenzeni kwesitho sangasese kanye nempilo yomchamo.

Itafula lokhuni eligcwele izitsha ezahlukahlukene eziqukethe imbewu yethanga, okuhlanganisa isaladi eluhlaza exubile ene-squash eyosiwe nama-cranberries, isinkwa esiphelele esifakwe i-pesto yembewu yethanga kanye ne-avocado, isitsha se-smoothie esiluhlaza esinezithelo ne-granola, upelepele we-bell ogcwele i-quinoa nobhontshisi, isobho lethanga eli-orenji elinokhilimu elihlotshiswe ngamafutha embewu yethanga kanye nembewu eyosiwe, isitsha sokusanhlamvu esine-quinoa, inkukhu eyosiwe, imifino, kanye nembewu yethanga, ipani lensimbi elifakwe inkukhu enembewu yethanga ene-zucchini eyosiwe kanye nelamula, isitsha se-hummus yembewu yethanga, imbiza ye-pesto yembewu yethanga eluhlaza, isitsha esincane sembewu yethanga ecacile, ipuleti lembewu yethanga enika amandla, kanye nepani le-pasta ye-linguine ekhilimu enamakhowe, isipinashi, kanye nembewu yethanga eyosiwe.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

Amathiphu Awusizo Okufaka Ithanga Ekudleni Kwakho

Ukufaka ithanga ekudleni kwakho kwansuku zonke akudingi izindlela zokupheka eziyinkimbinkimbi noma izithako ezingavamile. Lesi sithako esiguquguqukayo sivumelana kalula nezitsha ezimnandi nezinongiwe. Kungakhathaliseki ukuthi usebenzisa ithanga elisha noma ithanga elikheniwe, uzothola izindlela eziningi zokujabulela izinzuzo zalo unyaka wonke.

Ithanga Elisha Uma Liqhathaniswa Nelikheniwe

Ithanga elisha nelifakwe emathinini linikeza ukudla okunomsoco okuhle kakhulu. Ithanga elisha lidinga isikhathi esiningi sokulungiselela kodwa linikeza ukuthungwa okuhlukile kancane kanye nokunambitheka. Ithanga elifakwe emathinini linikeza ukulula ngaphandle kokulahlekelwa inani lokudla okunomsoco, okwenza lifaneleke kakhulu kumashejuli amatasa.

Izinzuzo Zethanga Elisha

• Ukunambitheka okugcwele, okuyinkimbinkimbi kakhulu
• Ukuthungwa okwenziwe ngezifiso
• Ingathosa imbewu ngokwehlukana
• Ukulawula okwengeziwe kokungaguquguquki
• Isipiliyoni sokupheka esijabulisayo

Izinto Okufanele Uzicabangele Ngethanga Elisha

• Kudinga isikhathi esengeziwe sokulungiselela
• Ukutholakala kwesizini kuyahlukahluka
• Kudingeka indawo yokugcina izinto
• Ukungaguquguquki kungahluka
• Kudingeka ukuhlanzwa okwengeziwe

Uma uthenga ithanga elikheniwe, khetha i-puree yethanga elihlanzekile kunokugcwalisa iphayi lethanga. Ukugcwalisa iphayi kuqukethe ushukela owengeziwe nezinongo ezandisa amakhalori futhi zinciphise izinzuzo zezempilo. I-puree yethanga elihlanzekile iqukethe ithanga kuphela elingenazo izithasiselo.

Ikhawunta yekhishi yasemaphandleni egcwele amathanga alungiswa ngezindlela ezahlukene, okuhlanganisa ama-cubes aqoshiwe, i-puree, izingcezu ezithosiwe, ama-muffin, kanye nezingcezu zephayi, konke kukhanyiswa ukukhanya okufudumele kwekwindla.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

Imibono Yokudla Kwasekuseni

Qala usuku lwakho ngethanga ukuze uthuthukise umsoco kusukela ekudleni kwakho kokuqala. I-fibre ikusiza ukuthi waneliseke kuze kube semini, ivimbele ukuphazamiseka kwamandla emini. Lezi zinketho zokudla kwasekuseni zihlanganisa ukunambitheka nokudla okunempilo.

Isithombe sendawo esinekhwalithi ephezulu sesidlo sasekuseni sethanga esinempilo esinezitsha ezahlukahlukene ezenziwe ngethanga etafuleni lokhuni lasendulo.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

Ama-smoothie ethanga

Hlanganisa i-pumpkin puree nebhanana, i-yogurt, kanye nezinongo ze-pumpkin ukuze uthole isiphuzo sasekuseni esinokhilimu. Faka i-protein powder ukuze uthole amandla engeziwe okuhlala isikhathi eside.

• Inketho esheshayo nephathekayo
• Ukunambitheka okulungisekayo kalula
• Ihlanganisa izithelo nemifino
• Ilungele kakhulu ekuseni okumatasa

Ama-smoothie amabili ethanga asezitsheni zengilazi ze-mason aphezu kokhilimu ohlutshiwe, isinamoni, kanye notshani obunemigqa, azungezwe amathanga, izinongo, namaqabunga asekwindla etafuleni lokhuni lasemaphandleni.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

I-Pumpkin Oatmeal

Faka i-pumpkin puree ku-oats yakho yasekuseni ngenkathi upheka. Faka isinamoni bese uthela isiraphu ye-maple ukuze kube nobumnandi bemvelo.

• Kukhulisa kakhulu okuqukethwe yi-fiber
• Ingeza ukuthungwa okukhilimu
• Kwandisa okuqukethwe kwamavithamini
• Kukugcina ugcwele isikhathi eside

Isitsha esifudumele se-pumpkin oatmeal esibekwe phezu kwama-pecan, imbewu ye-pumpkin, nesinamoni, sibekwe etafuleni lokhuni lasemaphandleni elizungezwe izithako zasekwindla njenge-pumpkin ehlukaniswe phakathi, ijagi lobisi, nezinongo.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

Ama-pancake e-Pumpkin

Hlanganisa i-pumpkin puree ne-pancake batter oyithandayo. Umswakama ovela ku-pumpkin udala ama-pancake athambile anezakhamzimba ezengeziwe.

• Isidlo sasekuseni esilungele umndeni
• Ufaka imifino ekudleni
• Isebenza ngofulawa ophelele
• Iqandisa kahle ukudla okusheshayo

Inqwaba yama-pancake ethanga ansundu ngokusagolide agcwele ibhotela, isiraphu, nama-pecan etafuleni lokhuni eliyindilinga elizungezwe amathanga, izinongo, namaqabunga asekwindla.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

I-Parfait ye-Yogurt yethanga

Faka i-pumpkin puree ene-Greek yogurt, i-granola, kanye nesiraphu ye-maple econsayo. Lolu khetho olungaphekwa lunikeza amaprotheni nama-probiotic.

• Akukho ukupheka okudingekayo
• Iphrotheni ephezulu
• Iqukethe ama-probiotic
• Isethulo esihle

I-parfait ye-yogurt yethanga ebekwe kahle ebhodweni lengilazi etafuleni lokhuni lasendulo, elizungezwe amathanga, i-granola, nezinongo.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

Izitsha Ezimnandi

Ukunambitheka okuthambile kwethanga kuyenza ifaneleke kakhulu ekusetshenzisweni okumnandi. Inezela umsoco kanye nezithako ezitsheni, izitshulu, kanye nezitsha eziyinhloko ngaphandle kokusebenzisa ezinye izithako eziningi. Ukuthungwa okunokhilimu uma kuphekiwe kuyenza ifaneleke kakhulu ekudleni okududuzayo.

Itafula elihlelwe kahle eligcwele izitsha ezahlukahlukene zethanga elimnandi okuhlanganisa i-risotto, i-pasta, isobho, i-quiche, ama-empanada, i-bruschetta, ama-fritters, kanye nesaladi, konke kwethulwa ezindaweni zokhuni zasemaphandleni ezinokukhanya okufudumele.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

Izindlela Zokupheka Zesobho Lamathanga

Isobho lethanga elivamile lihlanganisa ithanga elithosiwe nomhluzi, u-anyanisi, kanye nezinongo ezifudumezayo. Hlanganisa kuze kube bushelelezi ukuze kube nokuthungwa okuthambile okwanelisa izinsuku ezibandayo. Faka ukhilimu noma ubisi lukakhukhunathi ukuze uthole ukunotha okwengeziwe, noma ugcine kungenalo ubisi. Le sobho iqandisa kahle, ngakho-ke yenza amaqoqo amakhulu ukuze uthole ukudla okulula esikhathini esizayo.

Isitsha esishisayo sesobho lethanga elinokhilimu elihlotshiswe ngembewu yethanga elithosiwe, ama-crouton, i-cream swirl, uwoyela we-chili, kanye ne-parsley, sikhonzwa esitsheni se-ceramic sasemaphandleni etafuleni lokhuni elinesinkwa namathanga ngemuva.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

I-Pasta ne-Risotto

Sebenzisa i-pumpkin puree njengesisekelo se-pasta sauces. Hlanganisa negalikhi, i-sage, kanye ne-pasta water encane ukuze uthole isidlo esilula kodwa esihle. Ukuze uthole i-risotto, faka i-pumpkin puree elayisini ngemizuzu yokugcina yokupheka. I-pumpkin inezela umbala, ukudla okunomsoco, kanye nokuqina okukhilimu.

Itafula lokhuni eliyisitayela sakudala elinedili lase-Italy elinesihloko sethanga, elinokhilimu wethanga elinokhilimu esitsheni se-ceramic esinamachashaza ngakwesobunxele kanye ne-pumpkin fettuccine pasta epuletini lasemaphandleni ngakwesokudla, kokubili kuhlotshiswe nge-sage, imbewu, amantongomane, noshizi, kuzungezwe amathanga, isinkwa, amakhambi, nezitsha ezincane zokugcwaliswa.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

Ama-Curry kanye nezitshulu

Ithanga eliqoshiwe ligcina isimo salo kahle ezitsheni eziphekwe kancane. Lifake kuma-curry, izitshulu, noma i-chili ukuze uthole izinto eziwusizo nezondla umzimba. Ithanga limunca ukunambitheka okuvela ezinongo kanye nemihluzi ngenkathi lifaka ubumnandi balo obuncane. Lokhu kulinganisela kudala izitsha eziyinkimbinkimbi nezigculisayo.

Isithombe sendawo esinekhwalithi ephezulu sama-curry ethanga aphekwe kancane kanye nezitshulu ezihlelwe kahle etafuleni lokhuni lasemaphandleni elinelayisi, isinkwa esisicaba, izinongo, kanye nemihlobiso yasekwindla.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

Ukubhaka ngethanga

I-pumpkin puree isebenza njengendawo esikhundleni samafutha ezintweni eziningi ezibhakiwe. Faka i-pumpkin puree esikhundleni sengxenye yamafutha noma ibhotela ezindleleni zokupheka ukuze unciphise amakhalori ngenkathi ugcina umswakama. Le ndlela isebenza kahle kakhulu kuma-muffin, izinkwa ezisheshayo, namakhekhe.

Izinketho Zokubhaka Okumnandi

• Ama-muffin ethanga ane-chocolate chips
• Isinkwa sethanga esinama-walnuts
• Amakhukhi ethanga anezinongo
• Amabha e-cheesecake e-pumpkin
• Amaphayi ethanga endabuko

Ezinye Izindlela Ezinempilo

• Ama-muffin ethanga eliphelele likakolweni
• Ama-brownies ethanga angenashukela
• Amabha ethanga leprotheni
• Amakhukhi ethanga e-oat flour
• Ikhekhe lethanga elinamafutha aphansi

Isithombe esinekhwalithi ephezulu setafula lokhuni elisemakhaya elimbozwe ngezinhlobonhlobo zezinto ezibhakiwe ngamathanga, okuhlanganisa iphayi lethanga elinokhilimu ohlutshiwe, ama-muffin ethanga ane-streusel ne-glaze, isinkwa sethanga esisikiwe, imiqulu yesinamoni yethanga epanini lensimbi eliphonswe ngensimbi, amakhukhi ethanga ane-icing, ama-scone ethanga acwebezelayo erakini yokupholisa, ama-donuts ethanga aneshukela lesinamoni, ikhekhe lethanga le-Bundt elicwebezelayo esitendini sekhekhe, kanye nama-mini tarts amise okwethanga, azungezwe amathanga amancane, izinti zesinamoni, i-anise yezinkanyezi, imbewu yethanga, kanye nendwangu yelineni e-beige ngaphansi kokukhanya okufudumele kwekwindla.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

Izinongo kanye nokuhlanganiswa kokunambitheka

Nakuba izinongo zethanga zisathandwa, ungazikhawuleli kulolo hlobo lokunambitheka. Ithanga lihambisana kahle nezithako ezimnandi nezinongiwe. Zama ngezinhlanganisela ezahlukene ukuze uthole izitsha ezintsha ozithandayo.

Ukubhanqa Okumnandi

• Isinamoni ne-nutmeg
• Isiraphu ye-maple ne-vanilla
• Ushukela onsundu kanye nojinja
• Ushokoledi ne-espresso
• I-Caramel nama-pecan
• Ukhukhunathi nekhadiamomu

Ukuhlanganiswa Okumnandi

• I-Sage nebhotela elinsundu
• Igalikhi ne-rosemary
• I-Curry kanye nekakhukhunathi
• I-Thyme kanye nopelepele omnyama
• I-Cumin kanye ne-chili powder
• I-Parmesan ne-balsamic

Ukukhetha Nokugcina Ithanga

Ukukhetha ithanga elifanele kuqinisekisa ukunambitheka kanye nokuthungwa okuhle kakhulu kwezindlela zakho zokupheka. Nakuba amathanga okuhlobisa esebenza kahle ekuqopheni, ukupheka amathanga kunikeza ukunambitheka kanye nokuthungwa okungcono kakhulu. Funda ukubona izinhlobo zokupheka ukuze uthole imiphumela emihle kakhulu yokupheka.

Umbukiso wemakethe yabalimi ovulekile obonisa amathanga amasha anombala o-orenji namhlophe ahlelwe emabhokisini ezinkuni asemaphandleni namabhasikidi emini efudumele.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

Izinhlobo Ezinhle Kakhulu Zokupheka

Amathanga ashukela, abizwa nangokuthi amathanga ephayi, anikeza isipiliyoni sokudla esingcono kakhulu. Lawa mathanga amancane ngokuvamile anesisindo esingamakhilogremu amathathu kuya kwayisihlanu futhi anenyama ethambile neqinile kunezinhlobo ezinkulu zokuqopha. Ubukhulu bawo buwenza kube lula ukuwaphatha ekhishini.

Funa amathanga anombala ophuzi ojulile kanye nesikhumba esiqinile nesingenasici. Isiqu kufanele sibe siphelele futhi somile. Gwema amathanga anamabala athambile, imifantu, noma isikhunta. Ithanga eliphekiwe elivuthiwe lizwakala lisinda ngobukhulu balo, okubonisa inyama emanzi eningi ngaphakathi.

Isithombe sokuqhathanisa indawo esibonisa ithanga lokupheka elihlukaniswe phakathi elinesobho, imbewu, nezinongo ngakwesobunxele, kanye nethanga elikhulu lokuhlobisa elizungezwe ama-gourd, ummbila owomisiwe, amaqabunga asekwindla, kanye nophawu oluncane oluthi "Akufuneki Ukudla!" ngakwesokudla, konke kuhlelwe endaweni yokhuni yasemaphandleni enesizinda sengadi esifiphele.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

Iziqondiso Zokugcina

Isitoreji Samathanga Amasha

Amathanga aphelele agcinwa inyanga eyodwa kuya kwezintathu uma egcinwe kahle. Wabeke endaweni epholile, eyomile enomoya omuhle. Izinga lokushisa elifanele liphakathi kuka-50-55°F. Hlola njalo izindawo ezithambile ezibonisa ukonakala.

Uma ususikiwe, songa izingxenye ezingasetshenziswanga kahle ngepulasitiki bese uzibeka efrijini. Sebenzisa zingakapheli isonto elilodwa ukuze uthole ikhwalithi engcono kakhulu. Ungaphinde uqandise i-pumpkin puree ephekiwe ezitsheni ezingangeni moya noma ezikhwameni zefriji kuze kube yizinyanga eziyisithupha.

Indlu encane engaphansi komhlaba enezindonga zamatshe namashalofu agcwele amathanga anemibala nobukhulu obuhlukahlukene, akhanyiswe kancane yisibani.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

Ukulungiselela Ithanga Elisha

Ukuze ulungiselele ithanga elisha, qala ngokugeza ingaphandle kahle. Sika ithanga phakathi bese ukhipha imbewu kanye ne-pulp enezintambo. Gcina imbewu ukuze uyithose. Sika izingxenye zibe yizicucu ezincane ukuze kube lula ukuyiphatha.

Zithose ngesikhumba phezulu ku-375°F kuze kube yilapho inyama ithambile, ngokuvamile imizuzu engu-45-60. Yivumele iphole, bese uyikhipha esikhumbeni. Yigcobe nge-puree ku-food processor noma ku-blender ukuze kube bushelelezi, noma uyishiye iqhekeziwe ukuze uthole izindlela zokupheka ezithile. Inqubo yokuyosa igxilisa ukunambitheka futhi ithuthukise ubumnandi bemvelo.

I-collage enezithombe enemininingwane ekhombisa inqubo yesinyathelo ngesinyathelo yokulungiselela ithanga, kusukela ku-cubes ephelele kuya ku-cubes enongiwe ephepheni lokubhaka.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

Izinto Ezikhethekile Zokucatshangelwa Kokudla kanye Nethanga

Ithanga lihambisana nemikhawulo eminingi yokudla kanye nezintandokazi ngokwemvelo. Kungakhathaliseki ukuthi ulandela uhlelo oluthile lokudla ngezizathu zempilo noma ngokuzikhethela kwakho, ithanga cishe lifanelana kahle nokudla kwakho. Lokhu kuguquguquka kwenza libe yigugu emindenini enezidingo ezahlukene zokudla.

Ulwazi Lokungezwani Nomzimba

Ithanga ngokwalo alinazo izinto ezibangela ukungezwani komzimba ezivamile. Ngokwemvelo alinayo i-gluten, alinayo ubisi, futhi alinayo amantongomane. Lokhu kwenza liphephe kubantu abanesifo se-celiac, ukungabekezelelani ne-lactose, noma ukungezwani komzimba namantongomane. Kodwa-ke, hlola njalo amalebula emikhiqizweni ekheniwe ukuqinisekisa ukuthi akukho zinto ezibangela ukungezwani komzimba ezifakiwe ngesikhathi sokucubungula.

Ithanga elikhulu eliwolintshi endaweni yokhuni yasemaphandleni ezungezwe izimpawu zokudla ezimibalabala ezihlanganisa i-vegan, i-gluten-free, i-milk-free, i-nut-free, i-fat, i-fishfish, i-GMO, kanye nezimpawu ezingenashukela.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

Izinketho Ezilungele Isifo Sikashukela

Abantu abanesifo sikashukela bangajabulela ithanga njengengxenye yohlelo lokudla olulinganiselayo. I-fibre isiza ekunciphiseni ukumuncwa kukashukela, ivimbele ukwanda okusheshayo kwe-glucose egazini. Kodwa-ke, qaphela izindlela zokulungiselela. Yeqa ushukela ezindleleni zokupheka noma sebenzisa izinto ezithatha indawo kashukela ezenzelwe ukubhaka.

Umthelela Ophansi We-Glycemic

Ithanga linenkomba ye-glycemic ephansi, okusho ukuthi alibangeli ukwanda okusheshayo kukashukela egazini. Ukuhlanganiswa kwe-fiber nezakhamzimba kudala impendulo enhle ye-metabolic. Uma kuhlanganiswa namaprotheni noma amafutha anempilo, umthelela kushukela egazini uba namandla nakakhulu.

Ukuqwashisa Ngengxenye

Nakuba ithanga ngokwalo lingeke linyuse ushukela egazini kakhulu, qaphela ubukhulu besabelo ezindleleni zokupheka ezifaka ushukela noma amanye ama-carbohydrate. Isigamu senkomishi yethanga elivamile siqukethe cishe amagremu ayisithupha ama-carbohydrate. Faka lokhu ekuhleleni kwakho ukudla lapho ulawula ushukela egazini.

Izandla zihlola ushukela egazini nge-glucometer eceleni kwepuleti lesaladi yethanga elithosiwe kanye nesobho lethanga etafuleni lokhuni lasemaphandleni.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

Ukudla Okusekelwe Ezitshalweni

Abantu abadla imifino kanye nabantu abangadli inyama bathola ithanga libaluleke kakhulu. Linikeza izakhamzimba okungase kube nzima ukuzithola emithonjeni yezitshalo kuphela. Okuqukethwe kwevithamini A kusiza ukuhlangabezana nezidingo ezivame ukufezwa yimikhiqizo yezilwane. Imbewu yethanga yengeza amaprotheni asekelwe ezitshalweni kanye nensimbi ekudleni kwe-vegan.

Izinto Eziphansi Zokucatshangelwa ze-FODMAP

Kubantu abalandela ukudla okuphansi kwe-FODMAP ngenxa yezinkinga zokugaya ukudla, ithanga lingadliwa ngamanani aphakathi. Namathela ekusetshenzisweni kwekota yenkomishi ukuze uhlale ngaphakathi kwemingcele enconywayo. Ithanga elisethinini kanye nethanga elisha kokubili kuyasebenza, yize ukubekezelelana komuntu ngamunye kungahluka.

I-infographic ekhombisa ubukhulu bezingxenye zethanga ezivumelana ne-FODMAP ezineziphako ezinelebula lamazinga aphansi, aphakathi, naphezulu e-FODMAP ngemuva kwezinkuni zasemaphandleni.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

Izinganekwane Ezivamile Ngethanga

Naphezu kokuthandwa kwethanga, kunemibono eminingana eyiphutha eqhubekayo ngalokhu kudla okunomsoco. Ukuqonda amaqiniso kukusiza ukuthi wenze izinqumo ezinolwazi mayelana nokufaka ithanga ekudleni kwakho. Ake sibhekane nezinganekwane ezivamile ngobufakazi besayensi.

Umbukiso onesihloko sasekwindla obonisa amabhodi amabili okubhala abhalwe ukuthi INTSHUMAYELO kanye neQINISO ngamathanga, azungezwe amathanga aqoshiwe futhi aqoshiwe, isitsha sesobho lamathanga, ama-gourd, amaqabunga omisiwe, iziqu zommbila, izibani zezinganekwane, kanye nemihlobiso yasemaphandleni phezu kokhuni.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

Inganekwane: Ukugcwaliswa Kwephayi Lethanga Kulingana Nethanga Elimsulwa

Abantu abaningi badidanisa ukugcwaliswa kwephayi lethanga ne-puree yethanga emsulwa. Ukugcwaliswa kwephayi kuqukethe ushukela owengeziwe, izinongo, futhi ngezinye izikhathi izithasiselo. Lokhu kwengezwa kukhulisa kakhulu okuqukethwe kwamakhalori futhi kunciphisa izinzuzo zezempilo. Njalo funda amalebula ngokucophelela lapho uthenga ithanga elikheniwe.

Ithanga elimsulwa liqukethe ithanga kuphela elingenayo into eyengeziwe. Inkomishi eyodwa inama-calories angaba ngu-80. Inani elifanayo lokugcwaliswa kwephayi lingaqukatha ama-calories angu-250 noma ngaphezulu ngenxa yokunambitheka okungeziwe. Lo mehluko ubaluleke kakhulu uma ulandela ukudla okunomsoco.

Inganekwane: Konke Okusanhlamvu Okusanhlamvu Okusanhlamvu Kuyithanga

Nakuba ithanga lingelomndeni wama-squash, akuzona zonke izikhwanyana ezi-orange eziyithanga. I-Butternut squash, isibonelo, inikeza ukudla okunempilo okufanayo kodwa ukunambitheka nokuthungwa okuhlukile. Eminye imikhiqizo ekheniwe ebhalwe ukuthi "ithanga" ingase ibe nezinye izinhlobo zama-squash.

Lokhu akunciphisi inani lokudla okunomsoco, njengoba izinhlobo eziningi ze-squash zasebusika zinikeza izinzuzo ezifanayo. I-FDA ivumela ukuthi izingxube ezithile ze-squash zibhalwe ngokuthi ithanga uma zihlangabezana nezindinganiso ezithile. Gxila ekudleni okunempilo kunokubanjwa ukuhlukaniswa kobuchwepheshe.

Isithombe sendawo esibonisa izinhlobo ezahlukene ze-squash zasebusika ezihlelwe phezu kokhuni oluluhlaza olunamaqabunga asekwindla asakazeke nxazonke.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

Inganekwane: Iphunga Lethanga Liqukethe Ithanga

Ingxube yezinongo zethanga ethandwayo ayinayo ithanga langempela. Le ngxube yezinongo ivame ukufaka isinamoni, i-nutmeg, ijinja, ama-clove, futhi ngezinye izikhathi i-allspice. Nakuba lezi zinongo zihambisana kahle nokunambitheka kwethanga, azinikezi izakhamzimba ezitholakala ethanga langempela.

Uma ubona ukunambitheka "kwe-pumpkin spice" emikhiqizweni, hlola ukuthi ngabe iqukethe ithanga langempela. Ama-latte amaningi e-pumpkin spice, amakhukhi, kanye nosanhlamvu kuqukethe ingxube yezinongo kuphela ngaphandle kwethanga langempela. Uphuthelwa izinzuzo zokudla okunempilo uma udla ukunambitheka kuphela.

Itafula lokhuni eliyisitayela sakudala elimbozwe izithako zezinongo zethanga ngalinye okuhlanganisa izinti zesinamoni, i-nutmeg, ijinja, ama-clove, i-star anise, kanye nethanga elihlukaniswe phakathi elihlelwe nxazonke kwesitsha esiphakathi sengxube yezinongo ezigayiwe.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

Inganekwane: Ithanga Elisha Lihlala Lingcono Kunokukheniwa

Nakuba ithanga elisha linikeza izinzuzo ezithile, ithanga elisethini aliphansi ngokwezakhamzimba. Eqinisweni, ithanga elisethini livame ukuba nokudla okunomsoco okugxile kakhulu kunelisha ngoba abakhiqizi basebenzisa izinhlobo ezifuywe ngokukhethekile ukuze zifakwe emathinini. Inqubo yokufaka emathinini yenza izakhamzimba ezithile zitholakale kalula.

Ithanga elisethini alicutshungulwa kakhulu. Liphekiwe, lihlanzwe, futhi lifakwe emathinini ngaphandle kwezithasiselo. Lokhu kulula akuliphazamisi isondlo. Izifundo zibonisa ukuthi ithanga elisethinini empeleni linganikeza i-beta-carotene eningi kunelisha kwezinye izimo. Khetha ifomethi efanelana kahle nendlela yakho yokuphila kanye nesitayela sokupheka.

Ugqozi Lokupheka Lokudala

Uma usuqonda ukuguquguquka kwethanga, amathuba okupheka aba angenamkhawulo. Cabanga ngale kwamaphayi ethanga endabuko bese uhlola izindlela ezintsha zokusebenzisa lesi sithako. Le mibono yokudala ikusiza ukuthi udle ithanga kaningi unyaka wonke.

Izitsha Zamazwe Ngamazwe Zamathanga

Amasiko emhlabeni wonke afake ithanga ekudleni kwawo kwendabuko amakhulu eminyaka. Ukuhlola lezi zindlela zokupheka zomhlaba wonke kunezela ukuhlukahluka ekuphekeni kwakho ngenkathi kukufundisa inhlanganisela entsha yokunambitheka kanye namasu.

Itafula lasekwindla elihlelwe kahle elinezitsha zethanga ezidala ezifaka phakathi i-ravioli, isobho ethangeni eligobile, i-risotto, i-pizza, ama-fritters, i-cheesecake, nama-croquette, azungezwe amathanga amancane, amakhambi, namaqabunga anemibala.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

IsiLatin America

Zama i-calabaza en tacha, i-dessert yaseMexico lapho ithanga lipheka khona ngesiraphu ye-piloncillo nesinamoni. Noma hlola ama-arepa aseColombia enziwe ngethanga elixutshwe ne-masa.

Isitshulu samathanga saseLatin America esisetshenziswa ebhodweni elimnyama lobumba, sizungezwe ilayisi, ummbila, upelepele oshisayo, ama-tortilla chips, izingcezu ze-avocado, notamatisi endwangu elukiwe enemibala.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

Ukudla kwase-Asia

Izitsha ze-squash zaseJapane ze-kabocha zibonisa ithanga ezindaweni ezinongiwe. I-Thai pumpkin curry ihlanganisa ubisi lukakhukhunathi nezinongo ezinuka kamnandi ukuze kube nokunambitheka okuyinkimbinkimbi.

Isithombe esiseduze sesidlo sethanga sase-Asia esikhonzwa esitsheni se-ceramic esimnyama sasemaphandleni esise-bamboo mat olukiwe. Isitsha sigcwele izingcezu zethanga ezi-orenji ezithambile ezimbozwe ngesoso ekhazimulayo enambithekayo, zihlotshiswe ngo-anyanisi oluhlaza oqoshiwe, imbewu yesesame emhlophe, izingcezu ze-chili ezibomvu ezomisiwe, kanye namakhowe ambalwa e-shiitake amnyama. Esizindeni esifiphele kancane, isidlo esincane samafutha e-chili, i-bamboo steamer, isitsha selayisi elimhlophe eliphekiwe, kanye nezinti ezimbili zokudla ephepheni lendwangu eligoqiwe kuqeda indawo yokudlela efudumele nekhangayo.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

IMedithera

I-risotto alla zucca yase-Italy iveza ithanga kakhulu. Ukudla kwaseGrisi kufaka ithanga kumaphayi anosawoti anoshizi we-feta kanye namakhambi.

Isidlo sethanga esithosiwe saseMedithera esinamakhambi, i-feta, amantongomane ephayini, notamatisi be-cherry esikhonzwa esitsheni sobumba sasemaphandleni etafuleni lokhuni elineminqumo, isinkwa esiyisicaba, kanye ne-tzatziki ngemuva.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

Izindlela Zokupheka Ezilungele Umndeni

Ukwenza umndeni wonke udle imifino eminingi kuba lula uma uyifihla ezitsheni ozithandayo. Ukunambitheka okuthambile kwethanga kanye nokuthungwa okubushelelezi uma kuhlanjululwe kwenza kube kuhle kakhulu ekufakeni ukudla okunempilo ekudleni izingane esezikujabulela kakade.

I-Mac ne-Cheese yemifino efihliwe

Hlanganisa i-pumpkin puree ku-cheese sauce ukuze uthole i-mac noshizi. Umbala we-orange ubukeka wemvelo, futhi ukunambitheka kuhlala kufana noshizi futhi kukhanga izingane.

• Kukhulisa kakhulu okuqukethwe yi-vitamin A
• Ingeza i-fiber ekudleni okududuzayo
• Kudala ukuthungwa kwesoso elikhilimu
• Akekho obona imifino

Umndeni wabantu abane ujabulela isidlo sakusihlwa esimnandi sasekwindla esigxile ezitsheni zamathanga etafuleni lokhuni lasemaphandleni.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

Isosi ye-Pumpkin Pizza

Hlanganisa i-pumpkin puree ne-tomato sauce ukuze wenze i-pizza. Le nhlanganisela ithuthukisa ukudla okunomsoco ngenkathi igcina ukunambitheka kwe-pizza okuvamile okuthandwa yizingane.

• Kunomsoco kakhulu kunesosi katamatisi ojwayelekile
• Kunezela ubumnandi bemvelo
• Idala iphrofayili yokunambitheka eyingqayizivele
• Ilungele abantu abakhetha ukudla

Ama-Nuggets enkukhu ethanga

Faka i-pumpkin puree engxubeni ye-chicken nugget eyenziwe ekhaya. Umswakama usiza ekwakheni ama-nuggets athambile ngenkathi unezela inani lokudla okunempilo.

• Impilo kunezinketho ezithengwa esitolo
• Ingeza imifino kumaprotheni
• Kudala ukuthungwa kwangaphakathi okumanzi
• Ibhaka kahle kuhhavini

Ama-muffin e-Pumpkin Chocolate Chip

Hlanganisa ithanga nama-chocolate chips kuma-muffin. Itshokolethi ifihla noma yikuphi ukunambitheka kwemifino kuyilapho ithanga ligcina ama-muffin emanzi.

• Kuhle kakhulu ekudleni kwasemini kwesikole
• Inketho yokwelapha elinganiselayo
• Iqandisa kahle ukuze kube lula
• Ukunambitheka okuvunyelwe yizingane

Imibono Yokuphuza

Ungagcini ithanga ekudleni okuqinile. Lesi sithako esiguquguqukayo sihlangana kahle neziphuzo ezahlukahlukene. Kusukela kuma-smoothie asekuseni kuya kuma-latte antambama, ithanga lenezela umsoco kanye nokunambitheka eziphuzweni zakho.

• Hlanganisa i-pumpkin puree nebhanana, ubisi, neqhwa ukuze uthole i-smoothie esheshayo enambitheka njengephayi le-pumpkin
• Hlanganisa i-pumpkin puree nekhofi nobisi olufakwe igwebu ukuze wenze i-latte ye-pumpkin spice eyenziwe ekhaya ne-pumpkin yangempela
• Faka ithanga kuma-protein shake ukuze uthole ukudla okunomsoco okwengeziwe kanye nokuthungwa okukhilimu okukusiza uzizwe wanelisekile
• Hlanganisa i-pumpkin puree ebisini elifudumele noju ukuze uthole isiphuzo esiduduzayo esicebile ngezakhamzimba ngesikhathi sokulala
• Dala ijusi lethanga ngokuxuba ithanga eliphekiwe nejusi le-apula kanye nokufudumala izinongo ukuze uthole ukunambitheka okuyingqayizivele

Itafula lasemaphandleni elibonisa iziphuzo ezahlukahlukene ezinongwe ngamathanga ezingilazini ezahlukene ezizungezwe imihlobiso yasekwindla.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

Ukwamukela Ithanga Ukuze Ube Nempilo Engcono

Ithanga linikeza izinzuzo zempilo ezimangalisayo ezidlula kakhulu ukunambitheka kwalo okumnandi. Kusukela ekusekeleni amasosha omzimba wakho kuya ekuvikeleni inhliziyo namehlo akho, leli thanga eliguquguqukayo linikeza ukudla okunempilo okumangalisayo kukho konke ukuphakelwa. Inhlanganisela yamavithamini, amaminerali, i-fiber, kanye nama-antioxidants yenza ithanga libe ukudla okumnandi kwangempela.

Kungakhathaliseki ukuthi udla ithanga ezitsheni ezinoshukela noma izindlela zokupheka ezinoshukela, uzothola izakhamzimba ezibalulekile ngamakhalori amancane. Ubuningi bamakhalori aphansi kanye nokuqukethwe okuphezulu kwe-fiber kwenza ithanga libe yigugu kakhulu emizamweni yokunciphisa isisindo. Ungajabulela ukudla okuningi ngenkathi ugcina imigomo yakho yezempilo.

Ungagcini ithanga ezinyangeni zasekwindla noma kumaphayi amaholide. Njengoba ithanga elikheniwe litholakala kalula unyaka wonke, ungafinyelela lezi zinzuzo kuyo yonke inkathi. Gcwalisa i-pantry yakho nge-pumpkin puree emsulwa bese uzama izindlela zokupheka ezahlukene uze uthole ozithandayo.

Khumbula ukuthi kokubili inyama kanye nembewu kunikeza izinzuzo zokudla okunempilo ezihlukile. Yosa lezo zinhlamvu zethanga ukuze uthole ukudla okulula okune-crunchy okunikeza amaprotheni, amafutha anempilo, kanye namaminerali abalulekile. Sebenzisa inyama kukho konke kusukela kuma-smoothies asekuseni kuya esobho sakusihlwa.

Qala kancane uma usanda kuqala ukupheka ngethanga. Faka isipuni ku-oatmeal yakho yasekuseni noma uyixube ne-smoothie yakho yantambama. Njengoba uzizwa ukhululekile ngalesi sithako, gxila ezindleleni zokupheka ezinobuchule. Umzimba wakho uzokubonga ngokukhuliswa kokudla okunempilo.

Izinzuzo zezempilo zethanga azinakuphikwa futhi zisekelwa kahle ucwaningo. Leli thanga elithobekile lifanelwe ukuqashelwa njengesikhungo esinamandla sokudla esingathuthukisa izici eziningi zempilo yakho. Yenza ithanga libe yingxenye ejwayelekile yokudla kwakho futhi uzwe umehluko elingawenza endleleni obukeka futhi uzizwe ngayo.

Isithombe esiphilayo esikhanyayo esinokhakhayi olukhulu olunombala wewolintshi oluzungezwe ukudla okunempilo, izinto zokuqina komzimba, kanye nemihlobiso yasekwindla etafuleni lokhuni lasemaphandleni.
Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe kanye nezixazululo eziphezulu.

Ukufunda Okuqhubekayo

Uma ukujabulele lokhu okuthunyelwe, ungaphinda uthande lezi ziphakamiso:

• Ukuhlukaniswa kwe-BCAA: Isengezo Esibalulekile Sokubuyisela Imisipha nokusebenza
• Ukuvula Ukucaciswa Kwengqondo: Izinzuzo Ezimangalisayo Zezithako zekhowe Lomhlwenga we-Lion's
• Ukuvula Ukuqina: Izinzuzo Ezimangalisayo Zezengezo ze-Co-Enzyme Q10