Ngokusekelwe embhalweni, yiziphi izindlela ezingcono kakhulu abantu abangadla ngazo izithelo?
Context:E-US, sinenhlanhla yokuba nezinhlobonhlobo zezithelo ezigcwele ezitolo zethu unyaka wonke. Zihlukahlukene ngobukhulu, ngobunjwa, nangemibala, futhi sonke sizwile ngesilinganiso esinconywayo sokudla izithelo nemifino emihlanu ngosuku. Pho, siwadlelani? Futhi inani lezakhamzimba lihluka kanjani phakathi kwezithelo? Ingabe kukhona umehluko phakathi kwezithelo eziphelele neziphuzo, ezintsha noma ezomisiwe? Ake sibheke.  Umehluko phakathi kwezithelo Njengezinye izinhlobo zokudla, izithelo ezihlukahlukene zinezakhamzimba ezingafani. Ngokuvamile, izithelo eziphelele ziwumthombo omuhle we-fiber kuyilapho amajusi ezithelo engekho. Futhi inkomishi eyodwa yejusi yezithelo, ngisho ne-100% yejusi yezithelo, inoshukela omningi kunengxenye eyodwa noma isilinganiso esisodwa sesithelo esiphelele. Ngaphezu kwalokho, izithelo eziphelele ziyanelisa kunamajusi. Lapho uhlangabezana nokunconywa kokudla izithelo nemifino, kungcono ukuzidla (ngokuphelele) kunokuziphuza (ngokusebenzisa ijusi yazo). Nokho, umuntu akufanele agweme ngokuphelele ukuphuza ijusi <unk> uma kungu-100% ijusi <unk> kodwa kufanele unciphise ukusetshenziswa kwayo kungabi ngaphezu kwama-ounces angu-4 kuya kwangu-8 ngosuku.  Ingxenye efriziwe yesitolo sokudla ngokuvamile igcwele izithelo ezihlukahlukene ezifriziwe. Lezi zivame ukusikwa bese zisikwa kakade (njengomango), okuyinto elula futhi ngokuvamile engabizi kakhulu kunezithelo ezintsha. Izithelo eziqandisiwe zivame ukuvunwa futhi ziqandiswe ngokushesha eduze nendawo yokuvuna, ngakho-ke izakhi zigcinwa kahle. Ngaphezu kwalokho, ezinye izithelo zonyaka ezinjengama - blueberry zitholakala kalula njengeziqandisiwe. Isihluthulelo sokukhetha iwukukhetha izithelo ezibandisiwe ezingenashukela.  Kunezithelo eziningana ezitholakala zomiswe, njengamazambane, ama-apricot, nophayinaphu - uma sibala ezimbalwa nje. Futhi zinomsoco omuhle, zigcinwa isikhathi eside, kulula ukuzithwala, futhi zinama-kilojoule amaningi, okwenza zibe izibiliboco zabahamba ngezinyawo nabahamba emakamu. Nokho, ezinye ngokuvamile zinoshukela owengeziwe lapho zomiswa, ikakhulukazi imango nophayinaphu. Ama - cranberry omisiwe cishe ngaso sonke isikhathi anoshukela owengeziwe, njengoba ngokwemvelo emuncu kakhulu. Ngisho nakulabo abangenalo ushukela owengeziwe, ubukhulu bawo obuncane nobumnandi benza kube lula ukudla okuningi ngesikhathi esisodwa, futhi ama-kilojoule anganezela ngokushesha.  Ezinye izithelo ezomisiwe ezinjengamazambane omisiwe nama - apricot nazo ziphathwa nge - sulfur dioxide ukuze zilondoloze ubusha nombala wazo. Kubantu abaningi lokho akuyona inkinga; kodwa, abanye abantu bayayithinta, ikakhulukazi labo abane-asthma. Ukwelashwa nge-sulfur dioxide kubhalwe epaketheni, ngakho akunzima ukukugwema uma kudingeka.  Kuthiwani ngokuthenga ukudla okungokwemvelo? Sinezinto eziningi esingakhetha kuzo uma kuziwa ezithelweni ezifuywe ngokwemvelo noma ezifuywe ngendlela evamile, kungakhathaliseki ukuthi zisha, ziqandisiwe noma zomisiwe. Ngokudla okunomsoco, akukho mehluko owanele wokukhetha omunye kunomunye, nakuba abathengi bengakhetha omunye kunomunye ngokusekelwe emikhubeni yokulima kanye nomthelela emvelweni. E-U.S. kunemithetho ephathelene nokusetshenziswa kwezibulala-zinambuzane, kodwa ezinye izithelo zivame ukuba nezibulala-zinambuzane ezisele kakhulu kunezinye, futhi njalo kunconywa ukuba uhlanze izithelo kahle ngaphambi kokuba uzidle.  Umehluko ezinganeni ezinomsoco Izithelo ezihlukahlukene ziwumthombo omuhle wezakhamzimba ezihlukahlukene. Izithelo ezisawolintshi zinovithamini C omningi, nezinye izithelo nazo ziwumthombo omuhle wezakhamzimba. Nazi izibonelo ezimbalwa:  Izakhi: Imisebenzi eyinhloko - Izithelo ezinhle  i-potassium: ukulinganisela uketshezi nama-electrolyte, ukugcina umfutho wegazi onempilo - amawolintshi, ama-raspberry, ubhanana, ama-cherry, amakhowe, ama-honeydew melon, ama-avocado  insimbi: ukwakheka kwamangqamuzana abomvu egazi, ukukhula kobuchopho ezinganeni - ama-apricot omisiwe, ama-raisin  uvithamini C: ukugcina amasosha omzimba enempilo, ukuphulukisa amanxeba, i-antioxidant - izithelo ezisawolintshi, ama-strawberry, i-kiwi  i - folate: ukwakheka kwe - DNA, ukwakheka kwamangqamuzana abomvu egazi, ukukhula kwasekuqaleni kweshubhu lezinzwa embungwini - amawolintshi, imango, ukwatapheya  uvithamini A: ukubona ebusuku, ukukhula kwamangqamuzana, ukusebenza kwamasosha omzimba - i-cantaloupe  Ngaphandle kwalezi zakhi ezingenhla, izithelo ezithile nazo zinama-flavonoid amaningi. Leli yiqembu lezinhlanganisela ezihlukahlukene, ezinye zazo eziwukulwa ne-oxidants enamandla evikela ekulimaleni kwe-oxidative, futhi inganciphisa ingozi yezifo ezithile ezifana nesifo senhliziyo nesifo sikashukela. Ikakhulukazi, izithelo ezisawolintshi ziphakeme esigabeni sama-flavanones sama-flavonoid, kanti ama-blackberry, ama-blueberry, ama-cranberry, nama-cherry aphakeme esigabeni sama-anthocyanidins ama-flavonoid.  Ngakho, iziphi izithelo okufanele sizidle? Njengoba ubona, asikho isithelo esisodwa esinazo zonke izakhi, ngakho ukudla izinhlobo ezihlukahlukene kuyisihluthulelo sokuba nempilo enhle. Zama okuthile okusha! Iningi labantu abadala kufanele lidle izinhlobo ezihlukahlukene zemibala ngezinkomishi ezimbili ngosuku. Beka izithelo eziphelele kuqala kunamajusi. Yidla lokho okusesizini, njengoba kuyobiza kancane. Futhi jabulela izithelo zakho: yidla ngokucophelela ukuze ujabulele ngokugcwele iphunga, ukwakheka, nokunambitheka. Jabulela ukudla!
- Yidla izithelo eziphelele esikhundleni sokuphuza ijusi yezithelo eyi-100%, noma ijusi yezithelo eyi-100%, ngoba izithelo eziphelele ziqukethe i-fibre eningi futhi zingabi - Yidla izithelo zonyaka. Zihlanzekile futhi ashibhile. - Kulungile ukudla izithelo ezisanda kufrizwa. Qaphela ukuba ukhethe izithelo eziqandisiwe ezingenawo ushukela owengeziwe phakathi nenqubo - Akukho mehluko wokudla okunomsoco phakathi kwezithelo eziphilayo nezingezona ezemvelo. Njalo geza izithelo ngaphambi kokuba uzidle - Izithelo ezomisiwe ziqukethe ushukela omningi ngokweyunithi yesisindo. Ungadli kakhulu. - Izithelo ezihlukahlukene zinezakhi ezihlukile. Ukudla izithelo ezihlukahlukene kuyisihluthulelo sempilo enhle - Umuntu omdala onempilo kufanele adle izinkomishi ezimbili zezithelo ngosuku ezinhlobonhlobo