Sithola ekudleni izixazululo ezinkulu kuma-pathologies ahlukahlukene, izakhamzimba ziyadingeka ukuze umzimba usebenze kahle futhi kulokhu, ukholifulawa kuhle ukudla cishe kanye ngesonto.
Ukholifulawa ungowomndeni wemifino e-cruciferous, ngokuvamile, izimfanelo eziningi kuthiwa zithathwa ngumzala wakhe osondelene no-broccoli, noma kunjalo, ukunambitheka kokholifulawa kubushelelezi futhi kuhle.
Kuyinto imifino enempilo kakhulu ecebile ngamaminerali, amavithamini, ama-antioxidants kanye nama-phytochemicals. Sifuna ukukutshela ngezinzuzo zezinto ezinhle zokwelapha. Unganqikazi ukudla inqwaba yekholifulawa, funa izindlela zokupheka ezimnandi ongayenza ngendlela elula futhi engokwemvelo.
Izici zokholifulawa
Ukholifulawa uyimifino eguquguqukayo kakhulu, ingadliwa iluhlaza, igazingiwe, iguqulwe ibe yinhlama ye-pizza, ebilisiwe, ethosiwe noma eshubile. Kumele uthole indlela oyithanda kakhulu ngayo ukuze ukwazi ukuyithokozela kaningi.
Ukholifulawa ugcwele amavithamini anempilo: amavithamini eqembu B, B1, B2, B3, B6 no-B9, uvithamini C, K no-E. Inikezela ngamaminerali abalulekile njenge i-magnesium, i-phosphorus, i-potassium, i-calcium ne-manganese. Ngaphezu kwalokho, inenani elikhulu lamaprotheni ezitshalo.
Ayinikeli ngamafutha, kepha iyawenza i-fiber, i-omega 3 oil, i-thiamine, i-niacin, i-riboflavin ne-pantothenic acid. Uma siyisebenzisa njalo, sizothuthukisa impilo yethu.
Izici zokwelapha zokholifulawa
Zonke lezi zinto zemvelo zisiza ukholifulawa ukuthi abe wukudla okugcwele izakhi zomzimba okuguqulwa kube yizinto ezizuzisayo zomzimba womuntu.
Sikutshela ukuthi kungasisiza kuziphi izici:
- Cishe i-90% yokwakhiwa kwayo ngamanzi, ngakho-ke kulungile ukuyisebenzisa ngaphandle kokuzisola uma ufuna ukunciphisa isisindo futhi wehlise isisindo. Ukudla kwayo kwekhalori kuphansi kakhulu.
- Kuqukethe isibabule esibizwa ngokuthi i-sulforaphane, kukhonjisiwe ukuthi isebenza ngamangqamuzana omdlavuza lokho kungatholakala kubangela ukuthi babambezele ukukhula kwabo nentuthuko. Izinhlobo ezithile ikakhulukazi ze- cáncer njengoba zinjalo: iphaphu, isifuba, isinye, amaqanda, i-prostate, umlomo wesibeletho.
- Isiza ukuthuthuka umfutho wegazi. Lokho kusho ukuthi, kuhle ukuthi abantu abavame ukuba nomfutho wegazi ophezulu babe nokungezwani kuma-indices namazinga aphilile.
- Ungumlingani omuhle wezinso zethu.
- Isiza ukususa uketshezi oluningi emzimbeni, isebenza njenge-diuretic yemvelo futhi ivimbela lokho kugcina okucasulayo okusenza sizizwe siqine futhi sisinda.
- Ithuthukisa ukusebenza kobuchopho. Ngaphezu kwalokho, kugcina izifo ze-neurodegenerative ezifana ne- Isifo sikaParkinson noma i-Alzheimer's.
- Inamaphesenti aphezulu ama-antioxidants, ithuthukisa ukubukeka kwesikhumba sethu futhi ilwa nama-radicals wamahhala.
- Kungumthombo omkhulu we-fiber, ithanda ukusebenza okufanele komzimba, ikakhulukazi yonke into ehlanganisa uhlelo lokugaya ukudla. Gwema ifayela le- ukuqunjelwa ngezikhathi ezithile.
- Kokubili ukholifulawa kanye neminye imifino yomndeni we-cruciferous kuthuthukisa impilo yenhliziyo ngokuvamile ngoba kusiza ukugcina umfutho wegazi omuhle nokugcina umsebenzi wezinso onempilo.
- Isetshenziswa njenge anti-inflammatory yemvelo, ivimbela umzimba ukuthi ungavuvukali futhi ngaleyo ndlela uvimbele noma yiluphi uhlobo lwesifo.
- Siza detoxify umzimba ngendlela elula futhi engokwemvelo.
- Iyakwazi ukunciphisa ukuphazamiseka kwe-l umdlavuza wekoloni noma izilonda zesisu.
- Kuyasiza ukuvikela izicubu ze-retina yamehlo, ngakho-ke zizohlala ziqinile futhi zisencane isikhathi eside. Lokhu kunciphisa ukukhubazeka kokubona kanye nezifo zamehlo ezinjengamehlo. Lokhu kufinyelelwa ngenxa ye- izingxenye ze-antioxidant.
- I-sulfaran ku-cauliflower isiza ngasikhathi sinye ukugwema umdlavuza wesikhumba obangelwa yimisebe ye-UV, ukucasuka kwesikhumba, ukulimala kwamangqamuzana noma ukuvuvukala okubangelwa yilanga.
- Kuyazuzisa kubasubathi abaningi ngenxa yenani layo elikhulu lamaminerali nezakhamzimba.
- Finyelela ibhalansi ekahle emzimbeni we ama-electrolyte, ukuhanjiswa kwemizwa yezinzwa nokuqaqamba kwemisipha kuzodambiswa futhi ngeke kudale umonakalo noma izifo.
- Kusivimbele ekubeni nesifo sikashukela, ekahle ekulawuleni amazinga kashukela nokungabi nazo iziqongo zikashukela eziyingozi emzimbeni.
Ungakhathali ngokudla ukholifulawa othe xaxa ngoba le mifino ingasiza ukugcina umzimba uphilile futhi uzuzisa kakhulu.
Hlanganisa imifino eminingi ne-cauliflower ukukhulisa ukwelashwa kwayo, uzofinyelela impilo yensimbi uma unakekela ukudla kwakho. Bheka izinhlobo ezahlukene zokupheka ukuze ungalokothi ube nesithukuthezi ngalobu bumnandiUngayihlanganisa nenyama, inhlanzi, wenze okhilimu futhi ulungise nenhlama ye-pizza yemifino ngokusekelwe kukholifulawa ophekiwe.
Imibono ephelele yokungenzi isisindo futhi ujabulele ukunambitheka kwayo okuncane. Zama ukuthenga izifanekiselo zokholifulawa owaziyo ukuthi zivela ezitshalweni eziphilayo futhi ziseduze ne-nucleus yakho yasemadolobheni, kufanele sikhuphule ukuhweba kwezingadi zezithelo endaweni yethu ukuze qiniseka ukuthi sidla okuhle kakhulu okusizungezile.