Isiqhamo esomileyo: Umthombo ophilileyo kunye neNto emnandi yeFayibha kunye neZondlo

Ngaba ukwazi ubungakanani bokutya kunokunceda ukunciphisa iswekile kunye neekhalori kubantu abathanda ukutya iziqhamo ezomisiweyo?

Iziqhamo ezomileyo

Iziqhamo ezomileyo, ezifana ne-cranberries, imihla, iirasins, kunye ne-prunes, zilungile kuba zihlala ixesha elide kwaye ziyimithombo enempilo yefiber, iiminerali kunye namavithamini. Nangona kunjalo, iziqhamo ezomileyo ziqulethe iswekile eninzi kunye neekhalori ngokukhonza ngenxa yokuba zilahlekelwa umthamo xa ziphelelwe ngamanzi, zivumela ukuba kusetyenziswe ngaphezulu. Kungenxa yoko le nto ubungakanani bokutya bubalulekile ukuqinisekisa ukuba umntu akatyi kakhulu.

Uhlobo lo kukhonza

Iziqhamo zomisiwe kwi-dehydrators okanye zishiywe elangeni ukuze zikhuphe amanzi ngokwemvelo. Asele elungile xa amanzi amaninzi engasekho. Ukulahleka kwamanzi kunciphisa ubungakanani babo bomzimba, obuvumela abantu ukuba batye ngakumbi, bandise iswekile kunye nokutya kweekhalori. Umzekelo, malunga nama-30 ediliya angena kwikomityi yokulinganisa enye, kodwa iirasentyisi ezingama-250 zinokuzalisa ikomityi enye xa sele yomile. Ulwazi lwezondlo kwiziqhamo ezitsha kunye nezomisiweyo.

• Ikomityi enye yeediliya ineegram ezili-15 zeswekile. (FoodData Central. ISebe lezoLimo lase-US. 2018)
• Enye ikomityi yeerasentyisi ine-116 grams yeswekile. (FoodData Central. ISebe lezoLimo lase-US. 2017)
• Calories
• Enye ikomityi yomdiliya ineekhalori ezimalunga ne-104.
• Enye ikomityi yeerasentyisi ineekhalori ezingaphezulu kwama-480.

iswekile

• Iidiliya ezilishumi zineekhalori ezingama-34 kunye ne-7.5 grams yeswekile. (FoodData Central. ISebe lezoLimo lase-US. 2018)
• Iidiliya ezingamashumi amathathu zineekhalori ezingama-47 kwaye zingaphantsi kwe-10 grams zeswekile.
• Isiqulatho seswekile yendalo yomdiliya siyahluka, ngoko ke iindidi ezahlukeneyo zingaxhomekeke kuvavanyo lwexabiso lesondlo.
• Ezinye iziqhamo, ezifana ne-cranberries, zinokuba ne-tart kakhulu, ngoko iswekile okanye ijusi yeziqhamo zongezwa ngexesha lokumisa.

Iindlela zokuSebenzisa

Isiqhamo esitsha sinokuba phezulu kwiivithamini ezithile, kodwa umxholo weminerali kunye nefayibha ziyagcinwa ngexesha lokomiswa. Iziqhamo ezomileyo zinezinto ezininzi kwaye zinokwenziwa yinxalenye yokutya okunempilo, okunokulinganisela okunokubandakanya:

Trail Mix

• xuba iziqhamo ezomisiweyo, amandongomane, kunye nembewu.
• Jonga ubungakanani besahlulo.

Oatmeal

• Yenza i-oatmeal encinci ibe mnandi kunye nesiqhamo esincinci seziqhamo ezomisiweyo kwisidlo sakusasa esinentliziyo nesinempilo.

Salads

• Gcoba umnyama, amagqabi aluhlaza, ama-apula amatsha, ama-cranberries omisiwe okanye ama-raisins, kunye neeshizi.

Owona nobangela

• Sebenzisa iziqhamo ezomisiweyo njengezithako kwii-entrees ezinencasa.

Iiprotheyini zeBar ezithatha indawo

• Iirasins, iiblueberries ezomisiweyo, ii-apple chips, kunye neeapilkosi ezomisiweyo zifanelekile kwaye zihlala ixesha elide kuneziqhamo ezitsha, zibenza bagqibelele xa iiprotheyini zeprotheyini zingafumaneki.

Kwikliniki yezonyango yeChiropractic kunye ne-Functional Medicine, iindawo zethu zokuziqhelanisa ziquka i-Wellness & Nutrition, Ubuhlungu obungapheliyo, Ukulimala komntu, ukunyamekelwa kwe-Auto Accident, Ukulimala koMsebenzi, ukuBuyisa okuNgena, iintlungu ezisezantsi, iintlungu zentamo, iintloko ze-Migraine, ukulimala kwezemidlalo, i-Sciatica enzima, I-Scoliosis, i-Complex Herniated Discs, i-Fibromyalgia, iintlungu ezingapheliyo, iintlungu ezixinzelelekileyo, uLawulo loxinzelelo, uNyango lweMithi eSebenzayo, kunye neeprotokholi zokunakekelwa kwe-scope. Sigxininisa kwinto ekusebenzelayo ukuze ufezekise iinjongo zokuphucula kunye nokudala umzimba ophuculweyo ngeendlela zophando kunye neenkqubo zempilo epheleleyo.

Impembelelo yoNyango oluSebenzayo ngaphandle kwaMajoyinti

Ucaphulo

FoodData Central. ISebe lezoLimo lase-US. (2017). Iiraisins. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/530717/nutrients

FoodData Central. ISebe lezoLimo lase-US. (2018). Iidiliya, uhlobo lwaseMelika (isikhumba esityibilikayo), eluhlaza. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/174682/nutrients

FoodData Central. ISebe lezoLimo lase-US. (2018). Iidiliya, ezibomvu okanye eziluhlaza (uhlobo lwaseYurophu, njengembewu yeThompson), eluhlaza. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/174683/nutrients