Isingeniso: Ukubaluleka kwezithelo ezomile ezinjeni

Njengabanikazi bezilwane ezifuywayo, sonke sifuna ukuthi izinja zethu zihlale ziphilile futhi zijabule. Enye indlela yokufeza lokhu iwukunikeza ukudla okulinganiselayo okuhlanganisa zonke izakhi ezidingekayo. Izithelo ezomile ziwumthombo omkhulu wokudla okunomsoco wezinja, ezigcwele amavithamini, amaminerali, kanye ne-fiber. Futhi ziyisidlo esimnandi okubonakala sengathi izinja ziyakujabulela. Kulesi sihloko, sizohlola izinhlobo ezahlukene zezithelo ezomile eziphephile futhi ezizuzisa izinja nokuthi ungakhetha kanjani inketho engcono kakhulu yomngane wakho onoboya.

Izinzuzo zokudla okunomsoco zezithelo ezomile zezinja

Izithelo ezomile ziwumthombo ocebile we-fiber, amavithamini, amaminerali, nama-antioxidants, abalulekile empilweni yenja iyonke. I-fibre isiza ekulawuleni ukugaya futhi ivimbele ukuqunjelwa, kuyilapho amavithamini namaminerali esiza ekugcineni amathambo enempilo, isikhumba, namasosha omzimba. Ama-Antioxidants asiza ukuvimbela ukulimala kwamangqamuzana futhi anciphise ingozi yezifo ezingapheli. Izithelo ezomile nazo zinamafutha amancane nama-calories, okuzenza zibe yindlela yokwelapha ezinja enempilo.

Izinhlobo ezahlukene zezithelo ezomile zezinja

Kunezinhlobo eziningi zezithelo ezomile eziphephile ukuthi izinja zizidle, okuhlanganisa amabhilikosi, izinsuku, amakhiwane, ama-prunes, ama-cranberry, ama-blueberries, nama-apula. Nakuba zonke lezi zithelo zigcwele imisoco, ezinye zifaneleka kangcono izinja kunezinye. Kubalulekile ukukhetha uhlobo olulungile lwesithelo esomile ngokusekelwe kuhlobo lwenja yakho, ubudala, isisindo, kanye nezimo zempilo. Kubalulekile futhi ukwethula ukudla okusha kancane futhi ngokulinganisela ukuze ugweme izinkinga zokugaya ukudla.

Izinto okufanele uzicabangele lapho ukhetha izithelo ezomile zezinja

Lapho ukhetha izithelo ezomile zezinja, izici eziningana zidinga ukucatshangelwa. Okokuqala, isithelo kufanele sibe noshukela kanye nesodium encane njengoba inani eliningi lalokhu lingabangela izinkinga zempilo ezinjeni. Okwesibili, kubalulekile ukugwema izithelo eziqukethe imigodi noma imbewu, engabangela ukuminyanisa noma ukuvaleka kwamathumbu. Okokugcina, kungcono kakhulu ukukhetha izithelo eziphilayo ezingenazo izibulala-zinambuzane namanye amakhemikhali ayingozi.

Uhlobo olungcono kakhulu lwesithelo esomile sezinja: Amabhilikosi

Amabhilikosi awumthombo omuhle kakhulu wamavithamini A no-C, i-potassium, ne-fiber. Anamafutha amancane nama-kilojoule, okuwenza abe ukudla okulula kwezinja. Nokho, kubalulekile ukususa umgodi ngaphambi kokunikeza izinja amabhilikosi, njengoba iqukethe i-cyanide, engaba yingozi.

Uhlobo olungcono kakhulu lwesithelo esomile sezinja: Izinsuku

Izinsuku ziwumthombo omkhulu we-fiber, insimbi, i-potassium, nama-antioxidants. Futhi ziqukethe ushukela wemvelo, onganikeza ukuqhuma okusheshayo kwezinja. Kodwa-ke, amadethi anama-kilojoule amaningi, ngakho kufanele anikezwe ngokulinganisela.

Uhlobo olungcono kakhulu lwesithelo esomile sezinja: Amakhiwane

Amakhiwane anothe nge-fiber, i-potassium, i-calcium nensimbi. Futhi aqukethe ama-antioxidants asiza ukuvikela ekulimaleni kwamaseli. Kodwa-ke, amakhiwane anoshukela omningi, ngakho kufanele anikezwe ngokulinganisela, ikakhulukazi ezinjeni ezinesifo sikashukela noma izinkinga zesisindo.

Uhlobo olungcono kakhulu lwesithelo esomile sezinja: Ama-prunes

Ama-prunes angumthombo omuhle we-fiber ne-potassium futhi aziwa ngezinzuzo zawo zokugaya ukudla. Kodwa-ke, ama-prunes nawo anoshukela omningi, ngakho-ke kufanele anikezwe ngokulinganisela, ikakhulukazi ezinjeni ezinesifo sikashukela noma izinkinga zesisindo.

Uhlobo olungcono kakhulu lwesithelo esomile sezinja: Ama-cranberries

Ama-cranberries angumthombo omuhle kavithamini C, i-fiber, nama-antioxidants. Futhi aqukethe izinhlanganisela ezingasiza ekuvimbeleni izifo zomgudu womchamo ezinjeni. Kodwa-ke, ama-cranberries nawo ane-acidity ephezulu, ngakho-ke kufanele anikezwe ngokulinganisela, ikakhulukazi ezinjeni ezinesisu esibucayi.

Uhlobo oluhle kakhulu lwesithelo esomile sezinja: Ama-Blueberries

Ama-Blueberries angumthombo omkhulu we-fiber, uvithamini C, nama-antioxidants. Aphinde abe nama-kilojoule aphansi namafutha, okuwenza abe yindlela yokwelapha izinja enempilo. Kodwa-ke, njengama-cranberries, ama-blueberries nawo ane-asidi ephezulu, ngakho-ke kufanele anikezwe ngokulinganisela.

Uhlobo olungcono kakhulu lwesithelo esomile sezinja: Ama-apula

Ama-apula angumthombo omkhulu we-fiber, uvithamini C, nama-antioxidants. Basiza futhi ukuhlanza amazinyo nokuphefumula umoya. Kodwa-ke, kubalulekile ukususa imbewu kanye nomgogodla, oqukethe i-cyanide, ngaphambi kokunikeza izinja ama-apula.

Isiphetho: Ukubaluleka kokufaka izithelo ezomile ekudleni kwenja yakho

Izithelo ezomile ziyindlela yokwelapha enempilo futhi ehlwabusayo yezinja, egcwele izakhi ezibalulekile ezisiza ukugcina impilo nokuphila kahle iyonke. Kodwa-ke, kubalulekile ukukhetha uhlobo olufanele lwesithelo futhi usinike ngokulinganisela. Kubalulekile futhi ukubonisana nodokotela wezilwane ngaphambi kokwethula ukudla okusha ekudleni kwenja yakho, ikakhulukazi uma inja yakho inezimo zempilo. Ngokufaka izithelo ezomile ekudleni kwenja yakho, ungasiza ukuqinisekisa impilo ende nenempilo yomngane wakho onoboya.