Ukuze ususe ifayela le- induna ngokudla, kubalulekile ukwazi ukuthi imicu ifanele kakhulu ekufezeni le nhloso. Empeleni, zisiza ukuhlanza umzimba ngaphakathi nokuqeda ubuthi egcinwe emzimbeni. Ngakho-ke, ukuze ube nesikhumba esinempilo ngaphandle kokungcola, kufanele usebenzise izithelo ezinemicu egeza umzimba.
Izithelo ezine-fiber ephezulu
El ibhananaKuyisithelo esihlinzeka phakathi kwe-12 ne-20% yefayibha enconyiwe nsuku zonke, okwenza kube ngesinye sezithelo ezinhle kakhulu zokwelapha izinduna.
I-Las raspberries Zibuye zilungele ngoba zinikeza inani elinconyiwe lemicu. Kungcono ukudla inkomishi yalesi sithelo esibomvu ngosuku.
I-Las amapheya Zicebile nemicu, ikakhulukazi esikhumbeni. Njengoba isikhumba sepheya sidleka, sinikeza umzimba inani elikhulu lalesi sakhi, esilungele ukuqeda izinduna.
El Aguacate kungenye yezithelo ezinhle kakhulu zokulwa nezinduna. Isipuni esisodwa sikakwatapheya siqukethe amagremu ama-2 e-fiber. Futhi isithelo esinothe ngo-vitamin E, othuthukisa ukubukeka kwesikhumba, nakuvithamini C, osiza ukunciphisa ukuvuvukala kwesikhumba nokusiqinisa.
Okunye ukudla okusebenzayo okufanele kuqedwe induna Yilezo ezicebile ngama-antioxidants, ngoba zilwa nama-radicals wamahhala futhi aqukethe i-lycopene, i-pigment yemvelo enomthelela wokuvikela futhi evimbela ukubonakala kwezinduna ebusweni. Phakathi kokudla okunothile antioxidants, futhi ngenxa yalokho sisebenza ngokunakekela isikhumba, sithola okulandelayo:
I-Los izithelo okubomvu, ama-strawberry, ama-raspberries nama-blueberries. Ngaphezu kokuvikela kuma-radicals wamahhala, banciphisa ukuvuvukala kwesikhumba.
El kiwi Kuyisithelo esinothe ngama-antioxidants futhi esihlinzeka ngezinye izakhamzimba ukuze umzimba usebenze kahle, njengovithamini C.
I-Los amawolintshi njenge-orange, ulamula, i-grapefruit, ne-tangerines zilungele ukwelashwa kwesikhumba ngoba ziqeda ubuthi emzimbeni ngokwemvelo, ngaphezu kokulwa nama-radicals wamahhala.
Okuningi kwalokhu kudla kucebile uvithamini C. Ngempela, lo msoco unconywa ukulungisa izicubu, ukuhlanza ama-pores futhi ube nesikhumba esisha futhi esikhanyayo. Uma ufuna ukuqeda izinduna, kufanele udle izithelo nokudla okunevithamini C omningi.