Yintoni omele uyidle wena kunye nosapho lwakho ukugcina isistim somzimba sakho sempilweni
Enye yezona ndlela ezilungileyo zokuhlala uphilile kukukhetha ukutya okuninzi ukuze kukhuliswe umzimba wakho wokuzivikela. Ukutya okunempilo, ukutya okunonophelo lwe-antioxidant efana neziqhamo kunye nemifuno, i-grains epheleleyo, kunye neprotheni ephilileyo iyinxalenye ebalulekileyo yokugcina impilo efanelekileyo ye-immune ukuze ikhusele isifo kunye nokugula.
Nangona kungekho nto yokutya i-bullet yesiliva yokusebenza ngokufanelekileyo kwe-immune system, nakhu ukutya okuphezulu okufuneka udibanise ekudleni kwakho, ngakumbi xa uhamba kwixesha elibandayo kunye nentsholongwane.
Igalikhi
Izifundo ezahlukahlukeneyo zibonise ukuba igallic ine-antibacterial and antiviral properties. Kuye kwaboniswa ukukhuthaza ukuveliswa kweeseli ezimhlophe zegazi, kwaye ikwazi ukwenza njenge-antioxidant emzimbeni.
I-Ideal friendly Serving Idea
Beka ugalelo oluninzi kwi-inkukhu ye-noodle isobho ekuncedeni ukucima okanye ukunciphisa iimpawu ezibandayo kunye nezifo. Beka igalikhi engumgqomo kwisaladi yamaGrike eyenziwe ngekhukhamba, utamatisi kunye ne-feta cheese.
Amakhowe
Amakhowe angabakho isikhali esinamandla ekukhuseleni amaqanda, umkhuhlane kunye nezinye izifo. Izifundo kwizilwanyana ziye zabonisa ukuba ii-mushroom ezinjenge-shitake, maitake, kunye ne-reishi zine-anti-virus, antibacterial, kunye ne-anti-tumor.
I-Kid-Friendly Serving Idea
Hlanganisa ama-mushroom e-shitake uze ubangele kwisobho se-miso.,
Vegetable-Colored Vegetables
I-Carotenoids efana ne-beta carotene ibalulekile i-antioxidants eyanceda ekusebenzeni komzimba. I-Carotenoids ikhona kwiimifuno eziluhlaza, eziluhlaza kunye nemifuno eluhlaza. Kubalulekile ukufumana iintlobo zemifuno yembala eyahlukileyo kuba iintlobo ezahlukeneyo ze-carotenoids zicatshangelwe ukuba zisebenzisane kunye nokuqinisa umzimba womzimba.
UCatrick Katz uthi: "Imibala yikhadi lokubiza le-carotenoids." "Ufuna ukuzama ukuphuhlisa iphothifoliyo - fumana ubuninzi beemibala eyahlukahlukeneyo."
Nuts
Ezi zakhiwo zamandla eziprotheni ezinamavithamini kunye neemaminerali zizityebi kwi-antioxidants ezifana ne-vitamin E, i-omega 3 i-fatty acids, kunye ne-zinc. Izifundo zibonise unxibelelwano phakathi kokutya iinantambo kunye neenzuzo zezempilo ezifana nomngcipheko ophantsi wezifo ezingapheliyo.
I-Kid-Friendly Serving Idea
Hlanganisa ezinye i-bhotela ecocekileyo yemvelo kwi-bread bread ingqolowa okanye isilimo esidliwayo esinamagatsha anamanzi okanye i-apple kwi-snack ene-antioxidant.
Iibhere
Amajikijolo atyebile kwi-vitamin C kunye ne-bioflavonoids, iiprotochemicals ezitholakala kwiziqhamo kunye nemifuno engasebenza njenge-antioxidants kunye nokukhusela ukulimala kwiiseli.
Enye inkomishi yee-strawberries iqulethe i-100 mg ye-Vitamin C, ephantse ibe yikhobe ye-orange juice. Amajikijolo amnyama afana ne-blueberries aphezulu kakhulu kwi-bioflavonoids. Ukuze isistim se-immune sisiphumelele, yenza isitya seebrotri ezixubekileyo kunokuba luhlobo olulodwa.
I-Kid-Friendly Serving Idea
Yenza i-yummy berry smoothie.
Intlanzi
I-Omega 3 i-fatty acids kunye namanye amafutha aphilileyo anceda ukwandisa umsebenzi weeseli ezimhlophe zegazi. Zingadlala indima ebalulekileyo ekuveliseni iimveliso ezilawula umzimba emzimbeni kwaye zikunceda ukukhusela umzimba kumonakalo ukususela kwi-inf-reacting to infections. I-Omega 3 fatty acid i-modulator's immune, "kusho uDkt. Katz.
Into enye ukugcina engqondweni xa ukhetha iintlanzi: Abafazi abakhulelweyo nabantwana abancinci kufuneka baphephe iintlanzi eziphezulu ze-mercury njengeKing Mackerel, iTilefish, Shark, ne-Swordfish. Khangela i-US Agency Protection Protection Agency kunye ne-US yokutya ne-Drug Administration ngcaciso malunga ne-mercury kwiintlanzi.
UDkt. Katz uthi, "Abantwana, njengabantu abadala, abanalo i-omega 3 fatty acids." Indlela eyona ndlela yokufumana i-omega 3 e-fatty acids kukuba ngokutya iintlanzi ezinamanzini ezinjengothuna, i-salmon kunye ne-mackerel. Enye imvelaphi enhle iiklysi zeoli ze krill.
Ezinye imithombo ye-omega 3 fatty acid: Imbewu ye-Flax, ioli ye-flax kunye nama-walnuts.
I-Kid-Friendly Serving Idea
Yongeza iifowuni ezimbalwa zeoli ye-flax kwi-berry anti-oxidant-berry smoothie okanye wenze i-yogurt parfait ngama-berries amnandi, i-granola, kunye nokufafaza kwamannandi ngaphezulu.
Tshokolethi
Nazi ezinye iindaba ezonwabileyo kubathandi be-chocolate kwiindawo zonke: I-Cocoa yinto yokukhusela umzimba. UDkt. Katz uthi: "I-cocoa yi-antioxidant, Nangona nje ugcina ushukela kunye namafutha kumncinci, i-cocoa engabonakaliyo kunye ne-cocoa powder ingadlala indima kumzimba we-immune. Ucwaningo luye lwabonisa ukuba ukusetyenziswa rhoqo kwecocoa kunokunciphisa ingozi yesifo senhliziyo, kunokunceda ukuphakamisa i-cholesterol enhle, kwaye mhlawumbi ukuguqula umonakalo wegazi kumntu onesifo sikashukela.
I-Kid-Friendly Serving Idea
Yiba nomgudu we tsokotshi otshisayo owenziwe nge-cocoa powder, ubisi obuncitshisiweyo, kunye nentshukela eluhlaza.
Yogurt
Ucwaningo luye lwabonisa ukuba iindawo eziphilayo kwi yogurt ezifana ne-lactobacillus inokukhusela isifo somathumbu ngokuchasene nezifo zesisu kunye nokunyuka ukuchasana nezifo ezinxulumene nomzimba ezifana nokusuleleka kunye nomhlaza. Kwaye inzuzo enokuhlala kuyo kwi yogurt efana ne-lactobacillus acidophilus inokukunceda ukukhusela amaqanda kunye nezinye izifo.
Xa ukhetha i-yogurt, yiya kwisiGrike. Omnye umkhonza unokufumana i-30 gram yeprotheni, ephindwe kabini kwixesha le-yogurt, kwaye iphantsi kweshukela kwaye ilayishwe i-calcium.
I-Kid-Friendly Serving Idea
Spoon i-yogurt egciniweyo kwisitya kunye namajikijolo kunye nobusi bumnandi phezu kwayo ukuze usebenzise umkhombandlela wokukhusela umzimba okanye wenze i-yogurt parfait ngamajikijolo amnandi, igranola kunye nokufafaza kwamantonga phezulu.
Persimmons
Ukubonisa ixesha elifanelekileyo, ezi ziqhamo ezimnandi zibonakala zichanekile kwixesha elibandayo kunye nomkhuhlane. Iipersimm ziphezulu kwiivithamini A kunye neC, ezibalulekileyo ekusebenzeni komzimba. Esinye isiqhelo se-persimmon sinalo malunga nesiqingatha sesibonelelo se-vitamin A esilungiselelwe imihla ngemihla, esiboniswe ukuba sidlale indima ephambili ekulawuleni amaseli omzimba.
Eminye imithombo eninzi yevithamini A: Amapompu, iitapatata, i-squad, i-spinch
Enye imithombo enkulu yevithamini C: i-Strawberries, i-papaya, i-kiwi, i-cantaloupe, i-oranges
I-Kid-Friendly Serving Idea
Izingane zithanda intetho efanelekileyo. Yinqumle i-persimmons, i-strawberries, kunye ne-kiwi okanye ezinye iziqhamo kwaye ulungiselele kwi-plate kwi-fun, ekhangisayo.
Izinkukhu, iiNyama eziMzimba
Ukutya okuphakamileyo kwiprotheyini, njengezilwanyana ezinomzimba kunye neenkukhu, ziphezulu kwi-zinc - i-mineral eyandisa ukwenziwa kweeseli ezimhlophe zegazi kunye neeseli ze-T, ezilwa nosulelo.
Enye imithombo emikhulu ye-zinc: ii-Oyster, iinqantwa, i-cereal, ifotyi
I-Kid-Friendly Serving Idea
Gweba isobho semifuno okanye isobho se-minestrone isisindo somzimba esifanelekileyo-ukukhuthaza i-antioxidants.