Kusukela kudala, siye satshelwa ngezinzuzo zokuthenga izithelo ezintsha, kodwa uzomangala ukwazi ukuthi kunezithelo ezithile ezijatshulelwa kakhulu ziqandisiwe.
Nakhu konke okudingayo mayelana nezithelo eziqandisiwe nokuthi kungani kufanele uthenge lezi zithelo ngendlela yazo eqandisiwe.
Kungani izithelo eziqandisiwe?
Esinye sezizathu ezinkulu zokuthi kungani izithelo ezithile eziqandisiwe zibe yinketho engcono yingoba azibizi, zinomsoco, futhi zihlala isikhathi eside futhi zigcina amavithamini azo abalulekile nama-antioxidants ngoba ngokuvamile ziqhwa lapho zivuthwa kakhulu. Nakuba izithelo ezintsha zihlale ziyinketho enhle, kunezithelo ezithile okufanele uzicabangele ukuzithenga ezifriziwe ukuze uthole ukunambitheka okungcono kakhulu,kanye nezinzuzo zokudla okunomsoco.
Nazi izithelo ezinhlanu okufanele uzithenge zifriziwe njalo.
1. Amajikijolo
Amajikijolo afana nama-Strawberry, ama-Blueberries, ama-Raspberries, nama-Blackberry ayinsika yokudla okunomsoco, egcwele ama-antioxidants, uvithamini C, kanye ne-fiber. Kodwa-ke, amajikijolo amasha abola kakhulu futhi angonakala ezinsukwini ezimbalwa, okuholela ekulimaleni. Amajikijolo aqandisiwe avuthwa lapho evuthwa kakhulu futhi eqandisiwe, okusiza ukulondoloza umsoco wawo kanye nokunambitheka kwawo izinyanga. Alungele ama-smoothies, i-oatmeal, i-yoghurt parfaits, noma ukubhaka, anikeza izinzuzo zokudla okunomsoco njengamajikijolo amasha kodwa ngokunethezeka okwengeziwe kwempilo yeshalofu ende. Ukuqandisa amajikijolo nakho kusiza ukugcina okuqukethwe kwawo kwevithamini C okuphezulu, okungase konakale ngokushesha esithelweni esisha esishiywe ekamelweni lokushisa.
2. Umango
Umango unothe ngovithamini C, i-fiber, kanye nama-antioxidants, okwenza ube isengezo esihle kakhulu kunoma yikuphi ukudla. Kodwa-ke, zingaba nzima ukuzilungiselela, ezidinga ukuxetshulwa, ukugoba, nokusikwa, okungase kudideke futhi kudle isikhathi. Umango oqandisiwe, ngakolunye uhlangothi, woza ususikiwe futhi ulungele ukusetshenziswa, ukusindisa bonke ubunzima. Alungele ama-smoothies, amasaladi ezithelo, noma njenge-topping ye-yogurt nama-dessert. Ukuqandisa umango ngemva nje kokuvuna kusiza ukulondoloza ubumnandi bawo bemvelo kanye nephunga elimnandi lasezindaweni ezishisayo, okuwenza ube mnandi unyaka wonke, kungakhathaliseki ukuthi yisiphi isikhathi sonyaka.
3. Uphayinaphu
Uphayinaphu omusha unoshukela futhi uyathandeka, ugcwele uvithamini C, manganese, nama-enzyme okugaya ukudla. Kodwa njengezinye izithelo zasezindaweni ezishisayo, uphayinaphu ungona ngokushesha uma usuvuthiwe futhi kunzima ukuwulungisa. Uphayinaphu oqandisiwe unikeza ukunambitheka okufanayo okugqamile, okushisayo okunenzuzo eyengeziwe yokufaneleka. Izingcezwana zikaphayinaphu eziqandisiwe zilungele ukuxutshwa nama-smoothie, ukwenza ama-salsas esithelo, noma ukwengeza ezitsheni ezinomsoco ezifana nama-stir-fries. Ukuqandisa futhi kusiza ukugcina imisoco yayo, ikwenze kube inketho elula futhi enomsoco ehlala izinyanga.
4. Ubhanana
Ubhanana ungumthombo omkhulu we-potassium, i-fiber, ne-vitamin B6. Zivuthwa ngokushesha, nokho, futhi zivame ukuphenduka zibe nsundu ngaphambi kokuba uthole ithuba lokuzidla zonke. Ukuqandisa ubhanana kusiza ukuvimbela ukungcola futhi kukuvumela ukuba ujabulele amasonto. Ubhanana oqandisiwe ulungele ama-smoothie noma njengenye indlela enempilo yama-ayisikhilimu nama-dessert. Ungakwazi futhi ukubhaka ngobhanana oqandisiwe, uwasebenzise ekuphekeni njengesinkwa sikabhanana noma ama-muffin. Ngokuqandisa ubhanana ovuthwe ngokweqile, ungakwazi ukunweba impilo yawo yeshalofu kuyilapho ugcina ubumnandi nokubukeka kwawo okushelelayo.
5. Amatsheri
Ama-Cherries agcwele ama-antioxidants, amavithamini A no-C, kanye nezakhi ezilwa nokuvuvukala ezikhuthaza impilo yonke. Kodwa-ke, ama-cherry amasha anesikhathi esifushane sokuvuna futhi wonakala ngokushesha. Ama-cherry afriziwe atholakala unyaka wonke, okuwenza abe inketho ekahle. Angasetshenziswa kuma-smoothies, ama-dessert, amasaladi, noma adliwe nje njengokudla okulula okufriziwe. Ama-cherries aqandayo akhiye ukondleka kwawo kanye nobumnandi, futhi avame ukuba nomsoco kunama-cherries asanda kuhlala isikhathi eside.
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