Imifino Ephezulu Eyi-10 Enempilo Kakhulu Engakhula Engadini Yakho Yasekhaya

Kushicilelwe: Agasti 27, 2025 06:37:47 UTC

Ukutshala imifino yakho kungenye yezindlela ezizuzisa kakhulu zokuthuthukisa indlela odla ngayo kanye nempilo yonke. Uma uhlakulela imifino enomsoco egcekeni lakho, uqinisekisa umkhiqizo omusha kakhulu ngenkathi wonga imali futhi unciphisa indawo yakho yemvelo. Imifino eminingi ethengwa ezitolo ilahlekelwa inani elibalulekile lokondleka ngesikhathi sokuthutha nokugcinwa, kodwa imifino yasengadini entsha iletha imisoco ephezulu isuka emhlabathini iye kwelinye. Kulo mhlahlandlela, sizohlola imifino enempilo eyi-10 ephezulu ongayitshala ekhaya, ephelele ngamaphrofayili ayo okudla okunempilo, izinzuzo zezempilo, kanye nemiyalelo elula yokukhula. Noma ngabe ungumlimi ongumakad' ebona noma usanda kuqala, lezi zindlu zamandla ezinomsoco zizoguqula ingadi yakho ibe ikhemisi lemvelo.

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:

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Ingadi yasekhaya enempilo, echumayo ekukhanyeni kwasemini. Imibhede eminingi yamapulangwe ephakanyisiwe ihlelwe kahle ngemigqa, igcwele inhlabathi ecebile, emnyama. Umbhede ngamunye uchichima imifino eluhlaza, enempilo njengeklabishi, ulethisi, isipinashi, izaqathi, utamatisi, namakhambi. Izitshalo zikatamatisi zisekelwa amakheji ensimbi aluhlaza futhi zithela izithelo ezivuthiwe, ezibomvu. Amaqabunga ezitshalo aluhlaza okotshani futhi abonakala esanda futhi enakekelwa kahle. Ukukhanya kwelanga kugezisa yonke ingadi, kwenze izithunzi ezithambile, kuyilapho ingemuva lifiphala kancane, lidweba ukugxila eningini lomkhiqizo ngaphambili.

Kungani Uzikhulisela Imifino Eminyene Enomsoco?

Ingadi yasekhaya ehlelwe kahle ingahlinzeka ngemifino enomsoco phakathi nenkathi yokukhula

Ngaphambi kokungena ohlwini lwethu, masiqonde ukuthi kungani ukutshala imifino yakho kunikeza izinzuzo ezibalulekile:

I-Peak Nutrition: Imifino ekhule ekhaya ingavunwa ngesikhathi sayo sokudla okunomsoco, ngokungafani nezinketho ezithengwa esitolo ezingase zilahlekelwe umsoco ngesikhathi sokuthutha nokugcinwa.
Ukulawula Amakhemikhali: Nguwe onqumayo ukuthi yini engena emhlabathini wakho nasezitshalweni zakho, uqede izibulala-zinambuzane eziyingozi namakhemikhali.
Ukonga Izindleko: Ukutshalwa kwezimali okuncane embewu kungaveza amaphawundi omkhiqizo, konga imali enkulu ngokuthenga imifino ephilayo.
Izinzuzo Zendawo Ezungezile: Ukuzikhulisela ukudla kwakho kunciphisa udoti wokupakisha kanye nokukhishwa kwezinto zokuhamba.
Ukunambitha Okungcono: Imifino esanda kukhiwa imane inambitheke kangcono, ikhuthaze ukusetshenziswa okwengeziwe kwalokhu kudla okunempilo.

Ucwaningo luye lwabonisa ukuthi imifino yasekhaya ivame ukuqukatha amazinga aphezulu emisoco ethile uma iqhathaniswa nezakwabo ezitshalwa ukuthengisa. Lokhu kuyiqiniso ikakhulukazi kuma-antioxidant nama-phytonutrients, izitshalo ezikhiqiza ngamanani aphezulu lapho zidinga ukuzivikela ngokwemvelo ezinambuzaneni nasekucindezelekeni kwemvelo.

Izindlu Zamandla Zokudla: Ngokubuka nje

Imifino	I- Nutrient Density Score	Izakhi Ezibalulekile	Ukukhula Ubunzima
Kale	49.07	Amavithamini A, C, K, Calcium	Kulula
Isipinashi	48.85	I-ayoni, i-Folate, amavithamini A, C	Kulula
I-broccoli	34.89	I-Vitamin C, i-Folate, i-Fiber	Kuphakathi
I-Bell Peppers	32.23	Amavithamini A, C, Antioxidants	Kuphakathi
Ugaliki	27.8	I-Allicin, iManganese, B6	Kulula
Izaqathi	22.6	I-Beta-carotene, i-Vitamin K	Kulula
Utamatisi	20.37	I-Lycopene, amavithamini A, C	Kuphakathi
Obhontshisi abaluhlaza okotshani	19.72	I-fiber, amaprotheni, i-Vitamin C	Kulula
Ubhontshisi	17.8	I-folate, i-Manganese, i-Nitrate	Kulula
I-Zucchini	16.38	I-Vitamin C, i-Potassium, i-Fiber	Kulula

Ngokusekelwe kuzikolo zokuminyana kwezakhi ezivela ocwaningweni lweCenters for Disease Control and Prevention, le mifino inikeza ukudla okunomsoco kakhulu ngekhalori ngayinye. Ake sihlole ngayinye ngokuningiliziwe.

Imifino Ephezulu Enempilo Eyishumi Engakhula Ekhaya

1. I-Kale (Brassica oleracea var. sabellica)

I-Kale ihamba phambili ohlwini lwethu njengenye yemifino enomsoco ongayitshala. Lesi sikhungo samandla esiluhlaza esinamaqabunga sigcwele amavithamini, amaminerali, nama-antioxidants asekela impilo yonke.

Izinzuzo Zokudla:

Umthombo oyingqayizivele wamavithamini A, C, no-K
Iqukethe i-calcium, i-iron ne-potassium
Iqukethe ama-antioxidants anamandla njenge-quercetin ne- kaempferol
Iphezulu ku-fiber futhi iphansi kakhulu ngama-calories

Izinzuzo Zezempilo:

Isekela ukusebenza kwamasosha omzimba
Ikhuthaza impilo yamathambo ngokuqukethwe kwe-calcium ephezulu
Izakhiwo zokulwa nokuvuvukala
Isekela impilo yenhliziyo kanye nokulawulwa kwe-cholesterol

Amathiphu okukhulisa:

Ukukhanya kwelanga: Ilanga eligcwele kuya emthunzini oyingxenye
Umhlabathi: Umhlabathi odonsa kahle, ovundile one-pH 6.0-7.5
Ukunisela: Gcina inhlabathi imanzi kodwa ingagcwali amanzi
Ukutshala: Hlwanyela imbewu ekuqaleni kwentwasahlobo noma ngasekupheleni kwehlobo ukuze kuvunwe ekwindla/ebusika
Ukuvuna: Khetha amaqabunga angaphandle njengoba kudingeka, uvumele isikhungo ukuthi siqhubeke sikhula

I-Kale iba mnandi ngemva kokuchayeka kwisithwathwa, iyenze ibe yisitshalo esihle kakhulu sesizini epholile. Ukuze uthole isivuno esiqhubekayo, tshala imbewu entsha njalo emavikini angu-2-3.

Isigcawu sengadi esinemininingwane emihle enezitshalo ezintsha ze-kale ezikhula enhlabathini emnyama, evundile. Amaqabunga e-kale anombala oluhlaza okotshani ojulile, anothile anemiphetho egoqene ehlukile kanye nokuthungwa okushwaqene, okubonisa impilo nobungqabavu bawo. Izitshalo zihlelwe ngemigqa ehlanzekile, enendawo eyanele phakathi kwazo, okwenza iphethini ehlelekile kuyo yonke ingadi. Ukukhanya kwelanga okuthambile, kwemvelo kukhanyisa amaqabunga, kugqamisa ama-curl awo ayinkimbinkimbi nemibala ehlukahlukene eluhlaza. Izithunzi zidlala ngokucashile enhlabathini yonke, zengeza ukujula futhi zithuthukise ukubukeka kwamaqiniso okwedlulele kwalengadi echumile, echumayo.

2. Isipinashi (Spinacia oleracea)

Isipinashi siyiqabunga elikhula ngokushesha elinomsoco futhi linikeza ukudla okunomsoco. Nge-flavour epholile kanye nokuguquguquka, ilungele kokubili izinhlelo zokusebenza eziluhlaza neziphekiwe.

Izinzuzo Zokudla:

Umthombo omuhle kakhulu wamavithamini A, C, K, ne-folate
Iqukethe i-iron, i-magnesium ne-manganese
Iqukethe izinhlanganisela zezitshalo ezifana ne-lutein ne-zeaxanthin
Amakhalori aphansi anokuqukethwe kwamanzi amaningi

Izinzuzo Zezempilo:

Isekela impilo yamehlo nge-lutein ne-zeaxanthin
Ithuthukisa umfutho wegazi onempilo ngama-nitrate
Isiza ukuvikela ukuntula i-iron anemia
Isekela impilo yobuchopho nokusebenza kwengqondo

Amathiphu okukhulisa:

Ukukhanya kwelanga: Umthunzi oyingxenye kuya elangeni eligcwele (khetha amazinga okushisa apholile)
Umhlabathi: Umhlabathi ocebile, okhipha amanzi kahle one-pH 6.5-7.0
Ukunisela: Gcina inhlabathi imanzi njalo
Ukutshala: Hlwanyela imbewu ngokushesha nje lapho inhlabathi ingase isetshenzwe entwasahlobo; futhi ngasekupheleni kwehlobo
Ukuvuna: Sika amaqabunga angaphandle uma esengama-intshi angu-3-4 ubude

Isipinashi silungele ukutshala ngokulandelana. Hlwanyela imbewu entsha njalo emavikini angu-2-3 ukuze uthole isivuno esiqhubekayo phakathi nenkathi yokukhula.

Ingadi evundile egcwele izitshalo zesipinashi ezinempilo, ehlelwe ngemigqa ehlelekile enhlabathini ecebile, emnyama. Amaqabunga esipinashi abanzi, agqamile, futhi aluhlaza ngokujulile, anemithambo ehlukile kanye nendawo ecwebezelayo, ekhombisa ubusha bawo. Isitshalo ngasinye sibonakala siqinile futhi sikhula, ezigabeni ezihlukahlukene zokukhula, sidala umuzwa wezinhlobonhlobo zemvelo ngaphakathi kwephethini yokutshala efanayo. Ukukhanya kwelanga kuveza ukugqama okuthambile, okungokwemvelo emaqabunga, kuthuthukise umbala wawo ogqamile nokuthungwa kwawo, kuyilapho izithunzi ezicashile zengeza ukujula nokuba ngokoqobo kwesigcawu sisonke.

3. I-Brokholi (Brassica oleracea var. italica)

I-Broccoli iyinkanyezi enomsoco emndenini wemifino ye-cruciferous. Le mifino enemisebenzi eminingi inikeza izinzuzo zezempilo ezihlukile futhi kulula ngokumangalisayo ukuyitshala.

Izinzuzo Zokudla:

Icebile ngamavithamini C, K, ne-folate
Umthombo omuhle we-fiber kanye namaprotheni ezitshalo
Iqukethe i-sulforaphane, isakhi esinamandla sokulwa nomdlavuza
Inikeza i-calcium, i-iron, ne-potassium

Izinzuzo Zezempilo:

Ingasiza ekuvimbeleni izinhlobo ezithile zomdlavuza
Isekela izinqubo ze-detoxification emzimbeni
Ithuthukisa impilo yenhliziyo futhi yehlise ukuvuvukala
Isekela ukugaya okunempilo kanye nempilo yamathumbu

Amathiphu okukhulisa:

Ukukhanya kwelanga: Ilanga eligcwele (okungenani amahora angu-6 ngosuku)
Umhlabathi: Umhlabathi ovundile, okhipha amanzi kahle one-pH 6.0-7.0
Ukunisela: Gcina inhlabathi imanzi kodwa ingagcwali amanzi
Ukutshala: Qala imbewu endlini emasontweni ama-4-6 ngaphambi kwesithwathwa sokugcina noma hlwanyela ngokuqondile ngasekupheleni kwehlobo ukuze kuvunwe ekwindla.
Ukuvuna: Sika ikhanda elikhulu lapho izimbali ziqinile futhi ziluhlaza ngokumnyama; amahlumela aseceleni azoqhubeka nokukhiqiza

Ukuze uthole ukudla okunomsoco, vuna i-broccoli ekuseni lapho amakhanda eqinile futhi eqinile. Ngemva kokuvuna inhloko enkulu, amahlumela amancane aseceleni azokhula ukuze aqhubeke nokuvuna.

Ingadi evundile egcwele izitshalo ze-broccoli ezichumayo, ngasinye sinezimpande emhlabathini omnyama, ovundile. Ngaphambili, isitshalo se-broccoli esivelele sibonisa ikhanda eliluhlaza elipakishwe ngokuqinile, elimise okwedome elizungezwe amaqabunga amakhulu, abanzi anemithambo ephaphathekile egqamile kanye nemiphetho eshwabene kancane. Ukuthungwa okuningiliziwe kwekhanda le-broccoli kubonakala ngokucacile, nemiqumbe yayo emincane eyakha amaqoqo aminyene. Ngemuva, izitshalo eziningi ze-broccoli zinwebeka kude, zakha iphethini evumelanayo. Okuthambile, ukukhanya kwemvelo kugqamisa imibala eluhlaza okotshani futhi kuthuthukisa ukubukeka kwengadi okunempilo, okungokoqobo.

4. I-Bell Peppers (Capsicum annuum)

Upelepele oyinsimbi yizizinda zomsoco ezengeza umbala ogqamile kanye nokunambitheka okumnandi engadini yakho. Njengoba evuthwa kusukela kokuluhlaza kuya kokuphuzi, okuwolintshi, nokubomvu, ukondleka kwawo kukhula kakhulu.

Izinzuzo Zokudla:

Umthombo okhethekile kavithamini C (ikakhulukazi upelepele obomvu)
Inothile ngamavithamini A, E, no-B6
Iqukethe i-carotenoid efana ne-beta-carotene ne-lycopene
Umthombo omuhle we-folate ne-potassium

Izinzuzo Zezempilo:

Isekela ukusebenza kwamasosha omzimba nge-vitamin C ephezulu
Ikhuthaza impilo yamehlo nge-carotenoids
Inikeza isivikelo se-antioxidant emonakalweni weselula
Kungasiza ukunciphisa ingozi yezifo ezingamahlalakhona

Amathiphu okukhulisa:

Ukukhanya kwelanga: Ilanga eligcwele (okungenani amahora angu-6-8 ngosuku)
Umhlabathi: Umhlabathi ocebile, okhipha kahle amanzi ne-pH 6.0-7.0
Ukunisela: Umswakama ongaguquki; gwema ukumanzisa amaqabunga
Ukutshala: Qala imbewu endlini emasontweni angu-8-10 ngaphambi kwesithwathwa sokugcina noma uthenge izithombo
Ukuvuna: Khetha uma uqinile futhi usunemibala egcwele; lapho zivuthwa isikhathi eside, ziba mnandi futhi zibe nomsoco

Ubuwazi ukuthi upelepele obomvu uqukethe uvithamini C ophindwe kathathu kunawolintshi? Vumela upelepele oluhlaza ukuthi uvuthwe ngokugcwele esitshalweni ukuze uthole izinzuzo eziningi zokudla okunomsoco.

Ingadi enempilo egcwele izitshalo ze-bell pepper ezimibalabala ezichuma emhlabathini ocebile, onsundu. Upelepele ubonisa uxhaxha lwemibala egqamile—obomvu ngokugqamile, ophuzi ngokugqamile, noluhlaza ojulile—olenga kakhulu eziqwini eziqinile eziluhlaza. Isikhumba sikapelepele esicwebezelayo sicwebezela ngaphansi kokukhanya kwelanga okuthambile, okungokwemvelo, okuveza okuvelele ezindaweni ezibushelelezi. Amaqabunga aluhlaza azungeze upelepele engeza ukujula nokuthungwa, okwenza umehluko ocebile ngokumelene nezithelo ezimibalabala. Indawo yasengadini ihlelwe ngemigqa ehlanzekile, egcizelela ukukhula okuhlelekile nokuchichima okunempilo kwezitshalo ze-bell pepper.

5. I-garlic (Allium sativum)

I-garlic iwukudla okuyisisekelo kwe-Culinary futhi inamandla okwelapha. Lesi sibani esikhula kalula sesisetshenziswe izinkulungwane zeminyaka ngezakhiwo zalo ezithuthukisa impilo.

Izinzuzo Zokudla:

Iqukethe i-allicin, isakhi esinamandla se-bioactive
Umthombo omuhle we-manganese, i-vitamin B6, ne-vitamin C
Inikeza i-selenium, i-calcium, ne-phosphorus
Ama-kilojoule aphansi kodwa anezinhlanganisela eziningi ezizuzisayo

Izinzuzo Zezempilo:

Isekela umsebenzi wokuzivikela komzimba futhi isiza ukulwa nezifo
Kungasiza ukwehlisa umfutho wegazi kanye ne-cholesterol
Ine-antioxidant ne-anti-inflammatory properties
Isekela izinqubo ze-detoxification emzimbeni

Amathiphu okukhulisa:

Ukukhanya kwelanga: Ilanga eligcwele
Umhlabathi: Umhlabathi odonsa kahle, ovundile one-pH 6.0-7.0
Ukunisela: Okulingene; nciphisa njengoba ama-bulb ekhula
Ukutshala: Tshala ama-clove ekwindla (amasonto ama-4-6 ngaphambi kwesithwathwa sokuqala) agcine eqondile
Ukuvuna: Bamba ama-bulb lapho amaqabunga aphansi eqala ukuba nsundu, ngokuvamile ekuqaleni kwamaphakathi nehlobo

Ukuze uthole izinzuzo eziphezulu zezempilo, gxoba noma usike i-garlic bese uyiyeka ihlale imizuzu eyi-10-15 ngaphambi kokupheka. Lokhu kuvumela i-enzyme i-alliinase ukuthi iguqule i-alliin ibe yi-allicin, isakhi esinesibopho sezinzuzo eziningi zezempilo zikagalikhi.

Ingadi enemininingwane ecophelelayo egcwele izitshalo zikagalikhi ezimila enhlabathini ecebile, emnyama. Isitshalo ngasinye sineziqu ezinde, ezigqamile eziluhlaza eziphakama ziqonde namajika amahle, okubonisa ukukhula kwazo okunempilo. Amaqabunga azacile anwebeka ngaphandle ngokugoba okuthambile, okungokwemvelo, anezela umuzwa wokunyakaza nokuthungwa. Phansi kwezinhlanga, izigaxa zikagalikhi eziphaphathekile, eziyindilinga avezwa kancane, okukhomba ukukhula kwazo ngaphansi kwenhlabathi. Ingadi ihlelwe ngemigqa ehlelekile, futhi ukukhanya kwemini okuthambile, okungokwemvelo kukhanyisa indawo, kugqamisa imibala eluhlaza okwesibhakabhaka namathoni asemhlabeni ukuze kube nomphumela omangalisayo.

6. Izaqathi (Daucus carota)

Izaqathi ziyimifino e-crunchy, izimpande ezinoshukela ezinomsoco njengoba zimnandi. Lezi zintandokazi zasengadini zigcwele i-beta-carotene nezinye izinhlanganisela ezizuzisayo.

Izinzuzo Zokudla:

Umthombo oyingqayizivele we-beta-carotene (uvithamini A)
Inothile ngamavithamini K1, B6, ne-biotin
Iqukethe i-potassium, i-fiber, nama-antioxidants
Izinhlobo ezinsomi zinikeza ama-antioxidants engeziwe e-anthocyanin

Izinzuzo Zezempilo:

Ikhuthaza impilo yamehlo nokubona ebusuku
Isekela ukusebenza komzimba nempilo yesikhumba
Kungase kusize ukunciphisa ingozi yomdlavuza othile
Isekela impilo yokugaya ukudla nge-fiber

Amathiphu okukhulisa:

Ukukhanya kwelanga: Ilanga eligcwele kuya emthunzini oyingxenye
Umhlabathi: Inhlabathi exegayo, eyisihlabathi, edonsa kahle amanzi engenamatshe; pH 6.0-7.0
Ukunisela: Umswakama ongaguquki; cishe iyintshi engu-1 ngesonto
Ukutshala: Hlwanyela imbewu ngqo engadini amasonto ama-2-3 ngaphambi kwesithwathwa sokugcina; izacile ibe ngamasentimitha ama-2 ukuhlukana
Ukuvuna: Donsa lapho izimpande zifinyelela ubukhulu obufunekayo, ngokuvamile ezinsukwini ezingama-60-80 ngemva kokutshala

Zama ukutshala izaqathi ezinsomi, ezibomvu, noma eziphuzi eduze kweziwolintshi ukuze uthole izakhi eziningi. Umbala ngamunye uqukethe ama-phytonutrients awusizo ahlukene.

Indawo yasengadini enemigqa yezitshalo zekarothi ezikhula enhlabathini ecebile, ensundu ngokumnyama. Ingxenye engenhla kuphela yezimpande zezaqathi eziwolintshi ezikhanyayo ibonakala kancane phezulu, kuyilapho iningi lezimpande lihlala ligqitshwe ngaphansi komhlaba, libonisa ukukhula kwemvelo. Izitshalo zinamahlamvu aluhlaza, anazimpaphe agqize ngobuhle ngaphandle, akha umbhede ominyene. Ukukhanya kwemini okuthambile, okusabalele kugqamisa amaqabunga aluhlaza agqamile namathoni awolintshi acashile eziqongweni zezaqathi eziveziwe. Isithombe sithwebula ukuthungwa kwemvelo kwenhlabathi namahlamvu, sivusa umoya omusha wengadi wemvelo.

7. Utamatisi (Solanum lycopersicum)

Ngokusemthethweni isithelo kodwa esivame ukusetshenziswa njengemifino, utamatisi ungenye yezitshalo zasengadini ezidume kakhulu. Bacebile nge-lycopene nezinye izinhlanganisela ezinenzuzo ezisekela impilo yonke.

Izinzuzo Zokudla:

Umthombo omuhle kakhulu we-lycopene, ikakhulukazi uma uphekiwe
Icebile ngamavithamini C, K, ne-potassium
Iqukethe i-folate, uvithamini E, nama-flavonoids
Inikeza i-fiber enenzuzo nama-antioxidants

Izinzuzo Zezempilo:

Kungasiza ukunciphisa ingozi yesifo senhliziyo
Isekela impilo ye-prostate nge-lycopene
Inikeza isivikelo se-antioxidant emonakalweni weselula
Kungase kusize ukunciphisa ukuvuvukala emzimbeni

Amathiphu okukhulisa:

Ukukhanya kwelanga: Ilanga eligcwele (okungenani amahora angu-6-8 ngosuku)
Umhlabathi: Umhlabathi ocebile, okhipha kahle amanzi ne-pH 6.0-6.8
Ukunisela: Ukunisela okujulile, okungaguquki; gwema ukumanzisa amaqabunga
Ukutshala: Qala imbewu endlini emasontweni angu-6-8 ngaphambi kwesithwathwa sokugcina noma uthenge izithombo
Ukusekela: Nikeza izigxobo, amakheji, noma ama-trellises ukuze uthole ukwesekwa
Ukuvuna: Khetha uma usunemibala egcwele kodwa usaqinile

Ukuze uthole izinzuzo eziningi zezempilo, zama ukutshala izinhlobo ezikhethekile ezifana notamatisi wamagilebhisi 'we-Valentine' noma i-'Caro Rich', ezifuywe ngokukhethekile kumazinga aphezulu ezinto ezinenzuzo njenge-lycopene ne-beta-carotene.

Ingadi evundile egcwele utamatisi obomvu ovuthiwe okhula emivinini eluhlaza enempilo. Amaqoqo katamatisi abushelelezi, acwebezelayo alenga kakhulu eziqwini eziwugqinsi, umbala wawo obomvu ogqamile uphambana kahle namaqabunga aluhlaza ajulile azizungezile. Utamatisi ubonakala uvundile futhi ulungele ukuvunwa, ubonisa ukukhanya kwelanga okuthambile okugqamisa ukuthungwa nokucwazimula kwawo okucebile. Ngasemuva, izitshalo zikatamatisi ezengeziwe zenza isimo esiminyene, esinamaqabunga, sifiphele kancane ukuze sigcizelele ingaphambili. Isigcawu sithwebula inala nobusha bengadi echumayo.

8. Ubhontshisi Oluhlaza (Phaseolus vulgaris)

Ubhontshisi oluhlaza uyimifino ekhiqizayo, okulula ukuyitshala enikeza izinzuzo ezinomsoco. Kungakhathaliseki ukuthi ukhetha izihlahla noma izinhlobonhlobo zezigxobo, ziyisisekelo sengadi esiletha kokubili ukunambitheka nokudla.

Izinzuzo Zokudla:

Umthombo omuhle wamavithamini C, K, ne-folate
Inikeza i-manganese, i-fiber, namaprotheni ezitshalo
Iqukethe i-silicon yempilo yethambo nezicubu ezixhumeneyo
Aphansi ngama-calories kodwa anemisoco eningi

Izinzuzo Zezempilo:

Isekela impilo yenhliziyo nge-fiber kanye nezakhamzimba
Ikhuthaza impilo yamathambo nge-vitamin K ne-silicon
Isiza ukulawula ushukela wegazi ngama-carbohydrate ayinkimbinkimbi
Isekela impilo yokugaya ukudla nge-fiber

Amathiphu okukhulisa:

Ukukhanya kwelanga: Ilanga eligcwele
Umhlabathi: Umhlabathi odonsa kahle, ovundile one-pH 6.0-7.0
Ukunisela: Umswakama ongaguquki; gwema ukuchelela phezulu
Ukutshala: Hlwanyela imbewu ngqo ngemva kwesithwathwa sokugcina; tshala njalo emavikini angu-2-3 ukuze uthole isivuno esiqhubekayo
Ukusekela: Nikeza ama-trellises noma izigxobo zezinhlobo ezikhuphukayo
Ukuvuna: Khetha lapho ama-pods eqinile kodwa ngaphambi kokuba imbewu iqhume

Ukuze uthole umsoco ophakeme kakhulu, vuna ubhontshisi obuluhlaza lapho besebasha futhi bethambile. Ukuvuna okuvamile kukhuthaza izitshalo ukuthi zikhiqize ama-pods amaningi, ukwandisa isikhathi sakho sokuvuna.

Ingadi evundile egcwele izitshalo zikabhontshisi oluhlaza ezikhula enhlabathini ecebile, emnyama. Izitshalo zibonisa inqwaba yama-pods azacile, agqamile aluhlaza alenga kahle eziqwini eziqinile. Ama-pods ayahluka kancane ngosayizi futhi agobe ngokwemvelo, amanye anwebeka afinyelele ubude bawo obugcwele kuyilapho amanye esavuthwa. Amahlamvu aminyene, anamahlamvu abanzi, aluhlaza ajulile enza umbhede oluhlaza azungeze amaqoqo kabhontshisi. Okuthambile, ukukhanya kwelanga kwemvelo kuhlunga emaqabunga, kuveza okuvelele okuthambile nezithunzi ezithuthukisa ukuthungwa kwangempela nokujula kwendawo, okuvusa indawo yasengadini entsha, echumayo.

9. Ubhontshisi (Beta vulgaris)

Ama-beet ayimifino enezinjongo ezimbili, enikeza izimpande ezinomsoco kanye nemifino enempilo ngokulinganayo. Le mifino yezimpande ezimibalabala igcwele izakhamzimba eziyingqayizivele ezisekela impilo yonke.

Izinzuzo Zokudla:

Iqukethe i-folate, i-manganese ne-potassium
Iqukethe ama-betalain, ama-pigment anamandla e-antioxidant
Umthombo omuhle we-nitrate, osekela impilo yenhliziyo
Imifino ye-beet inikeza amavithamini A, C, no-K engeziwe

Izinzuzo Zezempilo:

Isekela impilo yenhliziyo nokulawulwa komfutho wegazi
Ingase ithuthukise ukusebenza kokuzivocavoca namandla
Ikhuthaza ukuqeda ubuthi kanye nempilo yesibindi
Isekela impilo yokugaya ukudla nge-fiber

Amathiphu okukhulisa:

Ukukhanya kwelanga: Ilanga eligcwele kuya emthunzini oyingxenye
Umhlabathi: Inhlabathi evulekile, edonsa kahle; pH 6.0-7.0
Ukunisela: Umswakama ongaguquki; cishe iyintshi engu-1 ngesonto
Ukutshala: Hlwanyela imbewu ngqo amasonto angu-2-3 ngaphambi kwesithwathwa sokugcina; mncane kube ngamasentimitha angu-3-4 ukuhlukana
Ukuvuna: Donsa lapho izimpande zifinyelela ku-1-3 amayintshi ububanzi, ngokuvamile ezinsukwini ezingu-50-70 ngemva kokutshala.

Ungalahli imifino yebhitrudi! Empeleni anomsoco kunezimpande ngokwazo, aqukethe amazinga aphezulu amavithamini namaminerali. Zisebenzise njengoba ubungenza isipinashi noma ezinye imifino enamaqabunga.

Isigcawu sasengadini esinemigqa yezitshalo zikabhitrudi ezikhula enhlabathini ecebile, ensundu ngokumnyama. Amaqabunga aluhlaza okotshani, anemithambo ebomvu ehlukene kanye neziqu ezibomvu eziqinile, aphakama ngaphezu komhlaba, enze uqweqwe oluminyene, olunamaqabunga. Ingxenye ephezulu kuphela yemiqhele yebhithirothi ebomvu ejulile ibonakala kancane emugqeni wenhlabathi, ebonisa ukuboniswa kwemvelo nokuyiqiniso kokuthi ama-beetroot akhula kanjani. Izimpande zihlala zifihlekile ngaphansi komhlaba, kunejika nje elicashile leziqongo zazo eziyindilinga ezilunguza enhlabathini. Ukukhanya kwelanga okuthambile, kwemvelo kuthuthukisa ukugqama kwamahlamvu aluhlaza namathoni asemhlabeni, kunikeza indawo ukubukeka okusha, okuchumayo.

10. Izucchini (Cucurbita pepo)

I-Zucchini ingenye yemifino ekhiqiza kakhulu ongayitshala, evame ukuthela ngaphezu kokwanele emndenini ezitshalweni ezimbalwa nje. Lesi sikwashi sasehlobo sinomsoco, sisebenza ngezindlela eziningi, futhi kulula ngendlela emangalisayo ukusikhulisa.

Izinzuzo Zokudla:

Umthombo omuhle wamavithamini A, C, no-B6
Iqukethe i-potassium, i-manganese, ne-folate
Icebile kuma-antioxidants, ikakhulukazi esikhumbeni
Amanzi amaningi kanye nama-calories aphansi

Izinzuzo Zezempilo:

Isekela impilo yenhliziyo nge-potassium
Ikhuthaza ukugaya okunempilo nge-fiber
Isiza ukugcina umbono onempilo nge-carotenoids
Isekela ukuphathwa kwesisindo ngokuqukethwe kwekhalori ephansi

Amathiphu okukhulisa:

Ukukhanya kwelanga: Ilanga eligcwele
Umhlabathi: Umhlabathi ocebile, okhipha amanzi kahle one-pH 6.0-7.5
Ukunisela: Umswakama ongaguquki; cishe amayintshi angu-1-2 ngesonto
Ukutshala: Hlwanyela imbewu ngqo ngemva kwesithwathwa sokugcina noma uqale endlini emasontweni ama-3-4 ngaphambili
Isikhala: Vumela amafidi angu-2-3 phakathi kwezitshalo njengoba zisakazeka
Ukuvuna: Khetha lapho izithelo ziyi-intshi engu-6-8 ubude ukuze uthole ukunambitheka okungcono kakhulu nokuthungwa

Ukuze uthole ukudla okunomsoco, bheka izinhlobo ezifana ne-'Raven' zucchini, eye yafuywa ngokukhethekile ukuze ibe namazinga aphezulu e-lutein, isakhi esiwusizo esisekela impilo yamehlo.

Indawo yasengadini enempilo enezitshalo ze-zucchini ezinempilo ezikhula emhlabathini ocebile, omnyama. Amaqabunga amakhulu, abanzi aluhlaza anemiphetho ethe ukuhlehla kancane asabalale ngaphandle, enze umbhede ominyene. Izimbali eziphuzi ezikhanyayo zihlakazekile phakathi kwamahlamvu, zengeza ukuqhuma kombala. Ngaphambili, ama-zucchini amaningana aluhlaza alele kancane enhlabathini, enamathele eziqwini eziqinile, eziqinile. I-zucchini igcwele futhi iyacwebezela, inamaphethini anamachashaza acashile eduze kwesikhumba sawo esibushelelezi. Ukukhanya kwemini okuthambile, kwemvelo kugqamisa ukuthambeka kwamaqabunga, izimbali, nezithelo, okudala isimo sengadi esiluhlaza, esichumayo.

Ukulungisa Umhlabathi Wakho Ukuze Uthole Imifino Eminyene Enomsoco

Imfihlo yokutshala imifino enomsoco ngempela isemhlabathini wakho. Izitshalo zingathatha kuphela imisoco etholakala emhlabathini, ngakho ukwakha inhlabathi enempilo, ephilayo kubalulekile ukuze kwandiswe inani lokudla okunomsoco kwemikhiqizo yakho yasekhaya.

Izinyathelo Ezibalulekile Zokwakha Inhlabathi Enomsoco:

Hlola Umhlabathi Wakho: Ngaphambi kokwengeza izichibiyelo, thola ukuhlolwa kwenhlabathi ukuze uqonde isisekelo sakho se-pH namazinga omsoco. Amahhovisi amaningi esandiso sesifunda anikezela ngezinsizakalo zokuhlola ezithengekayo.
Engeza i-Organic Matter: Faka ama-intshi angu-2-3 omquba emibhedeni yakho yasengadini minyaka yonke. Umquba wengeza ama-microorganisms azuzisayo kanye nemisoco ekhipha kancane.
Sebenzisa Izitshalo Zokumboza: Tshala izitshalo zokumboza njenge-clover noma i-rye yasebusika ngesikhathi esingekho isikhathi sonyaka ukuze wengeze izinto eziphilayo futhi uvimbele ukuguguleka kwenhlabathi.
Gwema Umanyolo Wamakhemikhali: Umanyolo wokwenziwa ungaphazamisa isayensi yezinto eziphilayo zomhlabathi. Esikhundleni salokho, sebenzisa okukhethwa kukho okuphilayo njengetiye lomquba, ukubunjwa kwezikelemu, nomquba osekhulile.
Prakthiza Ukujikeleziswa Kwezitshalo: Ungatshali umndeni ofanayo wemifino endaweni efanayo unyaka nonyaka. Ukuzungeza kuvimbela ukuncipha kwezakhi futhi kunciphisa izinkinga zezinambuzane.

Khumbula ukuthi inhlabathi enempilo iholela ezitshalweni ezinempilo, yona ekhiqiza ukudla okunomsoco. Ukutshala isikhathi ekwakheni umhlabathi wakho kuzokhokha izinzuzo kukho kokubili inani kanye nekhwalithi yesivuno sakho.

Umlimi oguqe engadini ephilayo, enezela umquba emhlabathini. Umlimi ugqoke amagilavu ansundu kanye nejini yedenim, izingalo zabo zibonakala njengoba becosha ngokucophelela umquba ocebile, omnyama ebhakedeni lensimbi elinyakazekile uwubeke emhlabathini. Umquba ubonakala unomswakama futhi uthungwe kahle, uma kuqhathaniswa nomhlaba osanda kulinywa. Ngemuva, izitshalo eziluhlaza ezifiphele zisikisela ingadi evundile, echumayo. Ukukhanya kwelanga kwemvelo kuveza izithunzi ezithambile, okugqamisa amathoni asemhlabeni futhi kwakha umoya ofudumele, ongokoqobo ogcizelela ukunakekelwa kanye nemininingwane yalo msebenzi wokulima.

Ukutshala Umngane Wemifino Enempilo

Ukutshala okuhambisana namaqhinga kungathuthukisa ukukhula, ukunambitheka, kanye nokuqukethwe okunomsoco kwemifino yakho kuyilapho ngokwemvelo kuvimbela izinambuzane. Naba abangani abazuzisayo bemifino yethu engu-10 enempilo kakhulu:

Imifino	Abangane Abahle	Izitshalo Okufanele Zigweme	Izinzuzo
Kale	Amakhambi, anyanisi, amazambane	Ama-strawberries, utamatisi	Amakhambi axosha amabhu eklabishi
Isipinashi	Ama-strawberries, ama-radishes, ama-peas	Amazambane	Inikeza ikhava yomhlabathi nomthunzi
I-broccoli	Anyanisi, garlic, amakhambi	Utamatisi, ama-strawberries	U-anyanisi uvimbela izinambuzane
I-Bell Peppers	Basil, anyanisi, izaqathe	I-Fennel, i-kohlrabi	I-Basil ithuthukisa ukunambitheka nokukhula
Ugaliki	Utamatisi, izaqathe, beet	Ubhontshisi, uphizi	Ixosha izinambuzane eziningi zasengadini
Izaqathi	Utamatisi, anyanisi, sage	I-Dill, i-parsnips	Utamatisi unikeza umthunzi
Utamatisi	Basil, izaqathe, anyanisi	Amazambane, ummbila	I-Basil ithuthukisa ukunambitheka futhi ivimbele izinambuzane
Obhontshisi abaluhlaza okotshani	Izaqathe, ummbila, ukhukhamba	Anyanisi, garlic	Ilungisa i-nitrogen emhlabathini
Ubhontshisi	Ulethisi, anyanisi, iklabishi	Ubhontshisi we-pole	Ulethisi unikeza umthunzi
I-Zucchini	Nasturtiums, ummbila, ubhontshisi	Amazambane	I-Nasturtium ivimbela izimbungulu ze-squash

Ukusebenzisa lawa maqhinga okutshala okuhambisana nawo kungakusiza ukuthi udale i-ecosystem yengadi elinganiselayo esekela ngokwemvelo impilo yezitshalo ngaphandle kokungenelela kwamakhemikhali.

Isiphetho

Ukutshala imifino yakho enomsoco kungenye yezindlela ezizuzisa kakhulu zokuthuthukisa impilo yakho ngenkathi uxhuma nemvelo. Ngisho noma usaqala, qala ngezimbalwa zalezi zindlu zamandla ezinomsoco ezitsheni noma embhedeni omncane wengadi.

Khumbula ukuthi ingadi enempilo kakhulu iqala ngomhlabathi onempilo. Gxila ekwakheni umhlabathi ocebile, ophilayo ngokusebenzisa izinqubo zemvelo, futhi imifino yakho izokuvuza ngokunambitheka okuphezulu nokudla.

Qala kancane, funda njengoba uhamba, futhi ujabulele inqubo yokuzikhulisela ukudla kwakho. Umzimba wakho uzokubonga ngemifino emisha, enomsoco engenakuqhathaniswa nemikhiqizo ethengwe esitolo.

Ingadi yemifino emangalisayo, echumayo egcwele izinhlobonhlobo zezitshalo ezinempilo, ezinempilo. Imigqa ehlelwe kahle ibonisa amakhanda eklabishi aluhlaza, i-curly kale, ulethisi ocwebile, ubhitrudi onamaqabunga aluhlaza ajulile neziqu ezibomvu, i-zucchini enamaqabunga amakhulu nezithelo ezibonakalayo, neziqongo zezaqathi eziluhlaza. Ngemuva, izitshalo ezinde zikatamatisi, ezisindayo ngotamatisi obomvu ovuthiwe, zisekelwa izigxobo zokhuni. Inhlabathi ecebile, emnyama ihluke kahle namahlamvu akhanyayo, kuyilapho ukukhanya kwelanga okuthambile, kwemvelo kuthuthukisa ukubukeka kwengadi okuluhlaza, okuchumayo, okuvusa inala nobungqabavu.

Ukufunda Okuqhubekayo

Uma ukujabulele lokhu okuthunyelwe, ungaphinda uthande lezi ziphakamiso: