Umphumela we-carrot: imifino eyodwa, izinzuzo eziningi

Kushicilelwe: Mashi 30, 2025 13:17:45 UTC
Igcine ukubuyekezwa: Januwari 5, 2026 09:27:15 UTC

Izaqathi, imifino eyimpande enempilo eyaqala ukutshalwa e-Afghanistan eminyakeni eyinkulungwane edlule, inikeza okungaphezu kokumane nje kushwabene. Isuka ngo-900 AD, lezi zimpande ezimibalabala-ezitholakala ngowolintshi, onsomi, ophuzi, obomvu, nomhlophe-ziguquke zaba ukudla okuyisisekelo emhlabeni jikelele. Iphrofayili yabo enekhalori ephansi kanye nokuqukethwe kwamanzi amaningi kubenza babe ukukhetha okuhlakaniphile kokudla okukhathalela impilo.

Leli khasi lihunyushwe ngomshini lisuka esiNgisini ukuze lenze lifinyeleleke kubantu abaningi ngangokunokwenzeka. Ngeshwa, ukuhumusha ngomshini akukabi ubuchwepheshe obuphelele, ngakho-ke amaphutha angenzeka. Uma uthanda, ungabuka inguqulo yokuqala yesiNgisi lapha:

The Carrot Effect: One Veggie, Many Benefits

Iqembu lezaqathi ezisanda kuvunwa ezineziqongo eziluhlaza eziboshwe ngentambo etafuleni lokhuni eligugile elinesigubhu, izikele zasegadini, kanye nemifino esakazekile. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukudla okunomsoco wekaroti kunemiphumela emihle naphezu kokulula kwawo. Ngaphandle kwevithamini A, ukudla ngakunye kunikeza nevithamini K, i-potassium, kanye ne-fiber. Iphrofayili yabo enamakhalori aphansi kanye nokuqukethwe kwamanzi amaningi (89% kumakaroti aluhlaza) kubenza babe ukukhetha okuhle kokudla okunempilo. Kusukela empilweni yamehlo kuya ekusekelweni kwenhliziyo, lesi sihloko sihlola ukuthi amakaroti aletha kanjani izinzuzo zempilo zekaroti eziqinisekisiwe ezingathuthukisa inhlalakahle yakho.

Okuthathwayo Okubalulekile

Izaqathi zinikeza u-73% wevithamini A yansuku zonke ngesigamu sendebe nje.
Zicebile nge-beta-carotene, zisekela ukubona kanye nokuzivikela komzimba.
Okuqukethwe okuphezulu kwe-fiber kusiza ekugayweni kokudla kanye nokulawula ushukela egazini.
Izakhamzimba eziningi kodwa ziphansi kwamakhalori, okwenza zibe zilungele ukulawula isisindo.
Izinhlobonhlobo zomlando, manje isisitshalo somhlaba wonke esinamakhemikhali akhuthaza impilo.

Isingeniso ku-Carrots: Indlu Enamandla Yokudla Okunomsoco

Izaqathi azizona nje izinti eziwolintshi. Ziza ngemibala efana nophuzi, obomvu, ophuzi, nomhlophe. Umbala ngamunye unomsoco wawo wezaqathi. Imibala yazo ekhanyayo isho ukuthi zigcwele ama-carotenoid, alungele amehlo akho, inhliziyo kanye nesistimu yomzimba.

Izaqathi sezikhona izinkulungwane zeminyaka. Zaqala ePheresiya yasendulo futhi zishintshe kakhulu ngokuhamba kwesikhathi. Manje, sinezinhlobo eziningi zezaqathi, ngayinye inezakhamzimba zayo ezikhethekile.

Ekuqaleni, izaqathi zazinombala onsomi noma ophuzi. Zazikhuliswa e-Afghanistan eminyakeni engaphezu kwengu-1,000 eyedlule. Kamuva, abalimi eYurophu bakha izaqathi eziwolintshi esizaziyo namuhla. Zigcwele i-beta-carotene.

Namuhla, sinezinhlobo ezahlukene zezaqathi. Kukhona i-Imperator (izimpande ezinde), i-Nantes (emnandi futhi ecwebezelayo), kanye ne-rainbow blends. Umbala ngamunye unezinzuzo zawo zempilo:

Izaqathi eziwolintshi: I-beta-carotene ephezulu yokusiza ukubona kanye nokuzivikela komzimba.
Izaqathi ezinsomi: Ama-Anthocyanins, ama-antioxidants ahlobene nempilo yenhliziyo.
Izaqathi ezibomvu: I-Lycopene, esekela impilo ye-prostate.
Izaqathi eziphuzi: i-Lutein ne-xeaxanthin zokuvikela amehlo.

Le mifino enamandla okunomsoco igcwele i-fiber, amavithamini, kanye namaminerali. Imnandi ngenxa kashukela wayo wemvelo kodwa inama-calories aphansi. Lokhu kuyenza ibe ukukhetha okuhle kokudla okunempilo. Okulandelayo, sizobheka imininingwane yayo yokudla okunempilo nokuthi iyisiza kanjani imizimba yethu.

Iphrofayili Yokudla Okunomsoco Wezaqathi

Izaqathi ziyimifino enamakhalori aphansi egcwele izakhamzimba. Isigamu senkomishi sinamakhalori angu-41 kuphela kodwa sikunikeza u-51% wevithamini A yakho yansuku zonke. Ziphinde zibe ne-2.8g ye-fiber kanye no-320mg we-potassium, okuhle kakhulu empilweni yakho.

I-Vitamin A: 51% wenani lakho lansuku zonke ekukhonzeni okukodwa
I-fibre: 2.8g isiza ekugayweni nasekusutheni
Amakhalori aphansi: amakhalori angu-41 ngesigamu sendebe
Amaminerali: 9% i-vitamin K, 8% i-potassium, kanye ne-trace iron

Ukupheka izaqathi kunganciphisa kancane i-vitamin C kodwa kwandisa ukumuncwa kwe-beta-carotene. Kungakhathaliseki ukuthi uzidla ziluhlaza noma ziphekiwe, izaqathi ziyindlela enempilo yokulawula isisindo. Ziphinde zibe namavithamini B kanye ne-vitamin C, okwenza zibe yinto enhle kakhulu kunoma yisiphi isidlo.

I-infographic ekhombisa izakhiwo zokudla okunempilo kanye nezinzuzo zezempilo zokudla izaqathi. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

I-Beta-Carotene: I-Star Compound kuma-Carrots

Izaqathi zithola umbala wazo ophuzi okhanyayo nge-beta-carotene. Lesi sakhamzimba siyisihluthulelo sezinzuzo ze-beta-carotene. Sisiza ukuguqulwa kwe-vitamin A, okuhle emehlweni akho, ohlelweni lokuzivikela komzimba kanye nasesikhumbeni.

Iyingxenye yomndeni wama-carotenoid. I-Beta-carotene nayo inezakhiwo ezinamandla zokulwa nama-antioxidant. Lezi zakhiwo zilwa nama-free radicals ayingozi angalimaza amaseli.

Uma udla izaqathi, umzimba wakho uguqula i-beta-carotene ibe yi-vitamin A. Kodwa ukuthi lokhu kwenzeka kahle kangakanani kungahluka. Ukuze uthole okuningi kukho:

Pheka izaqathi ukuze uthambise izindonga zamaseli, ukhiphe izakhamzimba ezengeziwe
Hlanganisa namafutha anempilo njenge-olive oil noma i-avocado
Jikelezisa phakathi kokulungiselela okuluhlaza nokuphekiwe

Izakhiwo ze-antioxidant eziku-beta-carotene zivikela ezifweni ezingamahlalakhona ngokunciphisa ukuvuvukala. Izifundo zibonisa ukuthi izaqathi zisiza ukugcina amehlo akho ephilile futhi zinganciphisa ingozi ye-dementia. Nakuba abantu abaningi beguqula i-beta-carotene kahle, kuncike empilweni yakho yokugaya ukudla kanye nezakhi zofuzo.

Ukujabulela inkomishi engu-½ yezaqathi eziphekiwe (cishe amakhalori angu-45) kukunikeza ngaphezu kwama-200% wezidingo zansuku zonke zevithamini A. Lokhu kubonisa izinzuzo ezihlukahlukene zalesi sakhi.

Izinzuzo Zempilo Yamehlo Zokudla Izaqathi

Izaqathi zaziwa ngokuthuthukisa ukubona ebusuku, ngenxa yenkulumo-ze yesikhathi seMpi Yezwe II. Kodwa, isayensi isekela izinzuzo zazo zangempela zamehlo. I-beta-carotene ezizaqathi iphenduka i-vitamin A, eyisihluthulelo sempilo ye-retina kanye nokubona ebusuku.

Lokhu kuguqulwa kusiza amehlo ukuthi azivumelanise kangcono nokukhanya okuphansi. Ngakho-ke, izaqathi zinikeza izinzuzo zangempela zokubona, yize zingezona ezomuntu ongaphezu kwamandla omuntu.

Izaqathi eziphuzi zikhethekile ngoba zine-lutein, i-antioxidant. Zivikela amehlo ekulimaleni okungaholela ekuwohlokeni kwe-macular. Izifundo zibonisa ukuthi ukudla ukudla okucebile ku-lutein kunganciphisa ingozi ye-AMD, imbangela enkulu yokulahlekelwa umbono.

Ucwaningo olufana ne-AREDS 2 lubonisa indima ye-lutein ekugcineni umbono ophakathi uphephile, njengoba sikhula.

Ukupheka izaqathi kwenza kube lula ukumunca i-beta-carotene yazo. I-American Academy of Ophthalmology ithi izaqathi zilungele impilo yamehlo. Ukwengeza amafutha anempilo, njengamafutha omnqumo, kusiza ukumunca izakhamzimba kangcono.

Kodwa, khumbula, izaqathi zodwa azikwazi ukukunikeza umbono ophelele. Ziyindlela elula yokwengeza ekudleni okunempilo kwamehlo. Kungakhathaliseki ukuthi ziluhlaza noma ziphekiwe, zisekela impilo yamehlo impilo yonke.

Izinzuzo Zempilo Yenhliziyo Zokusetshenziswa Kwekaroti Okuvamile

Izaqathi zilungele inhliziyo yakho ngenxa yezakhamzimba zazo. I-Potassium isiza ukulawula umfutho wegazi ngokulinganisela i-sodium. Lokhu kunciphisa umfutho wegazi emithanjeni yegazi.

I-fibre encibilikayo kuma-karoti isiza ukwehlisa i-cholesterol. Lokhu kwenza lokhu ngokubopha ama-bile acid, okwenza isibindi sisebenzise i-cholesterol eningi. Ama-antioxidants afana ne-β-carotene nawo asiza ngokunciphisa ukuvuvukala. Lokhu kunciphisa ukunqwabelana kwe-plaque emithanjeni yegazi.

Izifundo zisekela lezi zinzuzo. Ucwaningo lwango-2020 ku-Journal of the American Heart Association luthole ukuthi izaqathi zilungele impilo yenhliziyo. Olunye ucwaningo ku-Foods (2019) lubonise ukuthi ama-phenolic compounds kuma-carrot anciphisa ukucindezeleka kwe-oxidative. Lokhu kunciphisa ingozi ye-atherosclerosis.

Ukuhlolwa kwabantu nabantu abangu-200 kuthole ukuxhumana phakathi kwamazinga aphezulu e-carotene egazini kanye ne-plaque encane yemithambo yegazi. Lezi yizindaba ezinhle zempilo yenhliziyo.

I-Potassium yehlisa umfutho wegazi ngokukhipha i-sodium eningi.
I-fibre encibilikayo yehlisa i-cholesterol ye-LDL ngamaphesenti afinyelela ku-10 kwezinye izifundo.
Ama-antioxidants anciphisa ukuvuvukala, avikela izindonga zemithambo yegazi ekulimaleni.

Izifundo zezilwane, njengalezo ezithinta amagundane e-ApoE, zibonisa izinzuzo zama-carrot. Izithako ezivela kuma-carrot ziholele ekwehleni kwama-triglycerides ngo-66% kanye nezilinganiso ze-HDL/LDL ezingcono. Izimpawu zomfutho wegazi ezifana nomfutho we-systolic zehle, futhi ukusebenza kwenhliziyo kwathuthuka.

Izifundo zabantu zibonisa nokuthi ukudla izaqathi eziningi kunganciphisa ingozi yesifo senhliziyo ngo-20%. Lokhu kwenza izaqathi zibe yindlela emnandi futhi elula yokusekela impilo yenhliziyo nokulawula umfutho wegazi.

Indlela Izaqathi Ezisekela Ngayo Isimiso Sakho Sokuzivikela Emzimbeni

Izaqathi ziyindawo yemvelo enamandla okusekela amasosha omzimba. Zinevithamini A, eqinisa ulwelwesi lwamafinyila. Lezi zilwelwesi zisivikela kumagciwane asezindleleni zokuphefumula nezokugaya ukudla.

I-Vitamin A etholakala kwizaqathi nayo iyasiza ekwakheni amangqamuzana omzimba. I-Vitamin C, ngisho noma incane, iyasiza ekwakheni amasosha omzimba. Ukudla izaqathi ezincane kathathu ngesonto kukhulisa ama-carotenoid esikhumba ngo-10.8%.

Lokhu kubonisa ukuzivikela okunamandla kwama-antioxidant. Ama-antioxidants e-carrot afana ne-beta-carotene alwa nokucindezeleka kwe-oxidative. Avikela amaseli ekulimaleni okwenza buthaka isimiso somzimba sokuzivikela.

Amakhemikhali alwa nokuvuvukala njenge-falcarinol anciphisa ukuvuvukala ngokunciphisa amaprotheni okuvuvukala.
Isigamu sendebe yezaqathi sinikeza amakhalori angu-41 kanye ne-fiber engu-2-3g, okukhuthaza impilo yamathumbu—ingxenye ebalulekile yesistimu yokuzivikela komzimba.
Izaqathi ziqukethe i-vitamin B6, esiza ukuguqula ukudla kube amandla adingekayo ekusebenzeni komzimba.

Hlosa ukufaka izaqathi ezincane njengesidlo esilula sokuqinisa amasosha omzimba. Imicu yazo encibilikayo inciphisa ukumuncwa kukashukela. Lokhu kusekela amandla azinzile ukuze kusebenze kahle amasosha omzimba.

Njengoba ama-90% abantu baseMelika bengatholi imifino eyanele, ukwengeza izaqathi ekudleni kulula. Kunikeza ukwesekwa kwamasosha omzimba ngaphandle kwama-calories noma amafutha engeziwe.

Izinzuzo Zokugaya Ukudla kanye Nokuqukethwe Kwefayibha Kuma-karoti

Izaqathi zilungele impilo yakho yokugaya ukudla ngenxa yefayibha yazo. Zinefayibha encibilikayo nengancibiliki. Izaqathi eziphakathi nendawo zinamagremu angu-1.7 efayibha, okukusiza ukuthi uhlale uphilile.

I-fibre encibilikayo, njenge-pectin, yondla amabhaktheriya amathumbu ukuze ithuthukise impilo yamathumbu futhi isize ekuqiniseni amazinga kashukela egazini.
Imicu enganyibiliki—i-cellulose, i-hemicellulose, ne-lignin—inezela ubukhulu endle, inciphisa ukukhululeka kokuqunjelwa futhi ikhuthaze ukujwayela.

Izaqathi ezingaphekiwe zingamanzi angu-88%, okusiza ukuthambisa indle. Lokhu kwenza ukugaya kube lula. Ukuzihlafuna kahle kuqala ukugaya kusenesikhathi.

Ukuze uthole izinzuzo eziningi, yidla izaqathi ziluhlaza noma ziphekiwe kancane. I-fiber yazo isiza ekugayweni kokudla ngaphandle kokuphakamisa ushukela egazini. Lokhu kuzenza zibe zinhle ekudleni okuningi. Ngokuhlafuna kahle nokudla njalo, izaqathi zingasiza impilo yakho yokugaya ukudla.

Izaqathi Zempilo Yesikhumba Nokulwa Nokuguga

Izaqathi ziyindlela engcono kakhulu yokulwa nokuguga, zigcwele izakhamzimba ezithuthukisa impilo yesikhumba. Ziphenduka i-vitamin A, eyisihluthulelo sokuvuselelwa kwamangqamuzana esikhumba. Lokhu kusiza ukuvimbela isikhumba esomile, esinamaqhubu futhi kugcine isikhumba sakho sikhanya.

Ama-antioxidants e-carrot alwa nama-free radical abangela ukuguga. Avikela isikhumba sakho ekulimaleni kwelanga nasekucindezelekeni kwemvelo.

Ukuvala okukhulu kwezaqathi eziwolintshi ezintsha ezinesikhumba esithambile ngaphansi kokukhanya kwemvelo okuthambile. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

I-Beta-carotene ezikarotini yenza okungaphezu nje kokuphenduka i-vitamin A. Isebenza njengesithako esithambile sokuvikela ilanga, inciphisa umonakalo we-UV. I-Vitamin C ezikarotini isiza ekwenzeni i-collagen, igcine isikhumba sakho siqinile futhi sinwebeka.

Izifundo zibonisa ukuthi ama-antioxidants e-carrot afana nama-polyphenol anciphisa ukuvuvukala. Lokhu kusho ukuthi kuncishiswe ukubomvu nezibazi. Ama-phenolic compounds ejusi ye-carrot nawo asiza ukulingana kwesikhumba sakho ngokushintsha amabala amnyama.

I-Beta-carotene ithuthukisa umswakama wesikhumba kanye nokuqina kwawo
I-Vitamin C iqinisa ukwakheka kwesikhumba ngokwenziwa kwe-collagen
Ama-antioxidants e-carrot alwa nama-free radicals ahlobene nemibimbi namabala okuguga
Uwoyela wekaroti, ocebile ngamavithamini, ungafakwa phezulu ukuze kulungiswe isikhumba

Yidla izaqathi ziluhlaza, zithosiwe, noma zixutshwe zibe ama-smoothie ukuze uthole imiphumela emihle kakhulu. Amakhemikhali azo e-phytochemicals afana ne-polyacetylenes alwa namagciwane abangela induna. Ukudla izaqathi njalo kunganciphisa izimpawu zokuguga, kusekele ukuphulukiswa kwamanxeba, futhi kugcine isikhumba sakho simanzi.

Ngenxa yezakhamzimba zemvelo, izaqathi ziyindlela elula, esekelwa yisayensi yokunakekela isikhumba sakho kusukela ngaphakathi kuya ngaphandle.

Izinzuzo Zokulawula Isisindo Zokufaka Izaqathi Ekudleni Kwakho

Izaqathi ziyimifino enamakhalori aphansi futhi enhle kakhulu ekulawuleni isisindo. Zinamakhalori angu-52 kuphela ngendebe ngayinye. Lokhu kuzenza zibe ukukhetha okungenacala ukukusiza uzizwe usuthi ngaphandle kokudla kakhulu.

Okuqukethwe kwamanzi kwabo kungu-88%, futhi kugcwele i-fiber. Lokhu kukusiza ukuthi uhlale ugcwele isikhathi eside phakathi kokudla.

Ukukhetha izaqathi njengokudla okulula okunempilo kungasiza ngempela. Isibonelo, ukufaka inkomishi yezaqathi ezingaphekiwe esikhundleni sama-pita chips ayi-10 (amakhalori ayi-130) endaweni yendebe yezaqathi ezingaphekiwe (amakhalori angama-52) konga amakhalori angama-78. Ngaphezu kwalokho, uthola i-fiber kanye nezakhamzimba ezengeziwe.

Izaqathi nazo zikruqula futhi zimnandi. Zingcono kunezitshiphusi noma amaswidi.

Inkomishi eyodwa yezaqathi iqukethe u-3.1g we-fiber, okusiza ekugayweni kokudla futhi wehlise ukumuncwa kukashukela.
Okuqukethwe kwamanzi amaningi kwandisa umthamo ngaphandle kokwengeza amakhalori, okwenza uzizwe usuthi.
Okutholakele ocwaningweni ku-Nutrients (2021) kuhlobanise ukusetshenziswa kwekaroti nokwehla kwe-BMI kanye nokwehla kwamazinga okukhuluphala.

Ukuze ulawule isisindo sakho kahle, yidla izaqathi ezine-dips ecebile ngamaprotheni njenge-hummus noma i-Greek yogurt. I-fiber yazo ikusiza uzizwe usuthi isikhathi eside, okunciphisa isidingo sokudla okulula. Khumbula nje, zidle ngokulinganisela. Nakuba izaqathi zigcwele izakhamzimba, ukudla kakhulu kungabangela ukushintsha kombala kwesikhumba okuncane (i-carotenemia). Kodwa akunangozi futhi kuyanyamalala uma uyeka ukudla izaqathi eziningi kangaka.

Izindlela Ezinhle Zokulungisa Izaqathi Ukuze Uthuthukise Ukudla Okunomsoco

Ukudla izaqathi ziluhlaza noma ziphekiwe kunezinzuzo zazo. Izaqathi ezingavuthiwe zigcina i-vitamin C eningi futhi zinenkomba ye-glycemic ephansi. Lokhu kusiza ukulawula ushukela egazini. Ukupheka izaqathi, ngakolunye uhlangothi, kubhidliza izindonga zamaseli. Lokhu kwenza ukumuncwa kwe-beta-carotene kukhuphuke kufike ku-40%.

Izingcezu ze-cross-section zezaqathi eziwolintshi eziqhakazile kungemuva elimhlophe elihlanzekile. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukubilisa noma ukubilisa ku-425°F (220°C) imizuzu engama-20-25 kungcono kunokubilisa. Ukubilisa kungalahlekelwa yi-vitamin C, kodwa kwenza i-beta-carotene itholakale kakhulu. Ukuthosa ngamafutha omnqumo imizuzu eyi-6-7 kusiza ukumunca izakhamzimba ezincibilika emafutheni kangcono. Kodwa, ungapheki kakhulu—izikhathi zokupheka ezimfushane zigcina i-vitamin C iphephile.

Ukuphehla: Kugcina ama-antioxidants ngenkathi kuthambisa imicu.
Ukuthosa: Kuletha ubumnandi bemvelo ngaphandle kokulahlekelwa amanzi.
Ukuthosa: Hlanganisa namafutha omnqumo ukuze uthuthukise ukumuncwa kwezakhamzimba.

Hlanganisa izaqathi eziphekiwe namafutha anempilo njenge-avocado noma amantongomane ukuze uqinise ukugcinwa kwezakhamzimba. Sika izaqathi ngaphambi nje kokusebenzisa ukuvimbela ukubola. Ukuxuba izaqathi ezingaphekiwe neziphekiwe isonto lonke kuqinisekisa ukuthi uthola zonke izakhamzimba. Zama ukuzosa noma ukugcoba kodwa gcina izikhathi zokubilisa ngaphansi kwemizuzu eyi-15 ukuze unciphise ukulahleka kwamavithamini. Izinguquko ezincane ezindleleni zokupheka zenza umehluko omkhulu endleleni umzimba wakho osebenzisa ngayo izakhamzimba.

Imiphumela Engase Ivele Yokudla Izaqathi Eziningi Kakhulu

Ukudla izaqathi eziningi kakhulu kungabangela i-carotenemia, isimo esingenangozi kodwa esibonakalayo. Isikhumba sakho singase siphenduke sibe phuzi kancane, ikakhulukazi ezintendeni zezandla, ematheni, noma ezihlathini. Lokhu kwenzeka ngenxa yokusebenzisa ngokweqile i-beta-carotene emavikini amaningi. Ukunciphisa izaqathi kungawuguqula lo mphumela ngaphandle kokubangela umonakalo wesikhathi eside.

Abanye abantu banokungezwani komzimba nekaroti, okuvame ukuhlotshaniswa nokuzwela kwempova. Uma une-allergy kumpova we-birch noma we-mugwort, ukudla izaqathi ezingavuthiwe kungabangela ukulunywa noma ukuvuvukala. Ukupheka izaqathi kungasiza ekunciphiseni ukungezwani komzimba kwabanye. Cishe abantu abangu-25% abane-allergy yokudla basabela ku-carrot.

Ukudla izaqathi eziningi kakhulu kungaphazamisa isisu sakho, okuholela ekuvuvukeni noma ekuhudweni. Ukudla izaqathi eziphakathi kuka-5-6 ngosuku kungaholela ku-vitamin A eningi kakhulu (3,000 mcg RAE), yize ubuthi bungavamile. Okuqukethwe kwe-fiber ephezulu kungathinta nendlela eminye imithi esebenza kahle ngayo, njengemithi yokunciphisa igazi.

Ukushintsha kombala wesikhumba okuphuzi-orenji (i-carotenemia)
Ukusabela kwe-allergic (ukucasuka, ukuvuvukala)
Isisu esibuhlungu noma igesi
Ukusebenzisana okungenzeka nemithi yokulwa nokuvuvukala kwegazi

Namathela ku-1-2 izaqathi eziphakathi nsuku zonke ukuze ugweme izingozi. Uma une-allergies ye-pollen, khuluma nodokotela ngaphambi kokudla izaqathi eziningi. Ukudla izaqathi ngokulinganisela kukuvumela ukuthi ujabulele izinzuzo zazo ngaphandle kwemiphumela emibi noma ukungalingani kwezakhamzimba.

Izaqathi Ezingokwemvelo Nezivamile: Ingabe Kukhona Umehluko Wokudla Okunomsoco?

Abantu abaningi bayazibuza ukuthi izaqathi eziphilayo noma izaqathi ezivamile zingcono yini. Izaqathi eziphilayo zikhuliswa ngaphandle kwezibulala-zinambuzane zokwenziwa. Ngakolunye uhlangothi, izaqathi ezivamile zisebenzisa la makhemikhali ukuze zizivikele. Zombili izinhlobo zinezakhamzimba ezifanayo, kodwa kukhona umehluko othile.

Ucwaningo lwango-2012 lubheke ukudla okunomsoco kwalezi zinhlobo zombili. Alutholanga mehluko omkhulu kuma-carotenoid noma ama-antioxidants. Kodwa, izaqathi eziphilayo zinezinsalela ezimbalwa zezibulala-zinambuzane, okuyinto enhle kulabo abakhathalela impilo. Nanka amaphuzu abalulekile:

Izaqathi eziphilayo zine-iron eyengeziwe ngo-12%, i-magnesium eyengeziwe ngo-69%, kanye ne-phosphorus eyengeziwe ngo-13% kunezaqathi ezivamile.
Izaqathi ezivamile zingaba nezinsalela zezibulala-zinambuzane, kodwa eziningi zingagezwa.
Izinhlobo zezinto eziphilayo zine-nitrate engaphansi ngokuphindwe kathathu kuya kane, ngokusho kocwaningo lwasePoland. Lokhu kubalulekile ezinganeni ngenxa yezingozi ze-nitrate, njengoba i-American Academy of Pediatrics ixwayisa.

Izaqathi eziphilayo ngezinye izikhathi zinamaminerali amaningi. Kodwa, zombili izinhlobo zine-beta-carotene kanye ne-fiber. Uma ufuna ukugwema amakhemikhali, izaqathi eziphilayo zingaba ukukhetha okungcono. Kodwa, izaqathi ezivamile zishibhile futhi zinezakhamzimba ezifanayo.

Cabanga ngalokho okubaluleke kakhulu kuwe: izinsalela zezibulala-zinambuzane, amaminerali, noma indawo ezungezile. Zombili izinketho zilungele impilo yakho. Geza noma ukhiphe izaqathi njalo ngaphambi kokudla, kungakhathaliseki ukuthi ukhetha yiphi.

Indlela Yokufaka Izaqathi Ezengeziwe Ekudleni Kwakho Kwansuku Zonke

Ukugcina izaqathi kahle kuzigcina zintsha futhi zigcwele izakhamzimba. Faka izaqathi ezingagezwanga esikhwameni esinezimbobo edroweni elicwebezelayo lesiqandisi kuze kube amasonto amabili. Qiniseka ukuthi usika imifino kuqala ukuze ugweme ukumanzisa.

Faka izaqathi eziqoshiwe ezitsheni zasekuseni, i-oatmeal, noma ama-smoothies. Zama ingxube ye-carrot-ginger nejusi le-orange kanye ne-cardamom ukuze uthole i-vitamin C eyengeziwe.
Khonza izaqathi ezithosiwe njengeseceleni. Faka amafutha omnqumo, uthose ku-400°F, bese ufaka izinongo ngesinamoni noma ama-chili flakes.
Hlanganisa izaqathi eziqoshiwe zibe yizicucu, izitshulu, noma irayisi le-pilaf ngesikhathi upheka ukuze uthole i-fiber eyengeziwe.
Ukudla okulula ngezinti ezingaphekiwe kanye ne-hummus noma ibhotela lamantongomane. Hlanganisa nezingcezu zama-apula ukuze uthole ubumnandi bemvelo.
Bhaka amakhekhe kashokoledi-isanqante usebenzisa izinkomishi ezimbili nengxenye zezaqathi eziqoshiwe. Zama nge-zucchini noma ama-apula ukuze uthole izinhlobo ezahlukene.

Hlanganisa izaqathi zibe amajusi afana nenhlanganisela ye-$6 "Sweet Sunset" nama-beet nama-apula. Ukuze uthole ama-dessert, zama i-carrot pie noma ama-truffle enziwe ngoshokoledi omnyama kanye nezaqathi eziqoshiwe. Sebenzisa umhluzi we-carrot kuma-sauces noma njengesisekelo sokudla okumnandi.

Zifake kumasaladi, kumasaladi, noma njengezithako zamaprotheni athosiwe. Izaqathi eziphekiwe zisebenza kahle kuma-"zoodles" noma kuma-stir-fries. Ukuqandisa izaqathi eziqoshiwe kwandisa ukusetshenziswa kwazo ekudleni kwesikhathi esizayo.

Ikhawunta yekhishi enezaqathi, ibhodi lokusika, ummese, i-grater, nejusi ngaphansi kokushisa kwelanga. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Isiphetho: Ukwenza Izaqathi Zibe Ingxenye Enempilo Yendlela Yakho Yokuphila

Izaqathi ziyindlela enhle yokuthuthukisa impilo yakho. Zigcwele i-vitamin A, i-fiber, kanye nama-antioxidants. Izaqathi ezimaphakathi zinama-calories angu-25 kuphela futhi zikunikeza i-vitamin A eningi.

Izaqathi zilungele ushukela wegazi lakho futhi ziyasiza ekugayweni kokudla. Ziwumthombo omuhle we-fiber. Lokhu kusiza ekulawuleni isisindo.

Izaqathi zingadliwa ziluhlaza noma ziphekiwe. Ukupheka kwenza izakhamzimba zazo zimuncwe kalula. Kodwa ukudla izaqathi ezingavuthiwe ngamafutha omnqumo kungcono nakakhulu.

Zama imibala ehlukene yezaqathi ukuze uthole izinzuzo ezengeziwe zempilo. Izaqathi ezinsomi zilungele amathumbu akho, izaqathi eziphuzi zilungele amehlo akho, kanti izaqathi ezibomvu zilungele inhliziyo yakho. Ukudla izaqathi ezincane nsuku zonke kungakusiza ukufeza imigomo yakho ye-fiber.

Kodwa khumbula, into enhle kakhulu ingaba yimbi. Ukudla izaqathi eziningi kakhulu kungenza isikhumba sakho sibe phuzi. Kungcono ukudla izaqathi eziphelele esikhundleni sejusi yezaqathi ukuze ugweme ukukhuphuka koshukela.

Izaqathi kulula ukuzifaka ekudleni kwakho. Zingabizi futhi ziyasebenziseka ngezindlela eziningi. Ungazifaka ezitsheni zokudla okulula, amasaladi, noma ezitsheni ezibhakiwe. Jabulela ubumnandi bazo bemvelo kanye nezinzuzo zezempilo ukuze uthuthukise inhlalakahle yakho namuhla.

Ukufunda Okuqhubekayo

Uma ukujabulele lokhu okuthunyelwe, ungaphinda uthande lezi ziphakamiso: