Izikhathi Ezi-10 Zokukhonza Izinga Likasayizi Kakhulu

-Delile

• Ushokoledi Omnyama
• Uwoyela Kakhukhunathi
• Iwayini elibomvu
• Itiye Elihlaza
• Amantongomane
• Amafutha e-Olive
• Ikhofi
• Izinhlanzi Ezinamafutha
• Ukwatapheya
• Ugaliki
• Okuningi ku-SHAPE.com:
• Buyekeza kwe-

Ngaphambi kokuba uthele ingilazi yewayini ngesidlo sakusihlwa njalo ebusuku, ungahle uthande ukubhekisisa isayensi engemuva kokuthengisa kwenhliziyo okunempilo. Iwayini elibomvu-phakathi kwezinye izinto-lizitholele idumela njenge-antioxidant powerhouse engasiza isigceme sesifo nezimpawu zokuguga. Nakuba izifundo zibonisa ukuthi lokhu kuyiqiniso, ingabe wazi kahle malini Izifundo zokuhlolwa kwewayini zaziqhabula? Futhi okubaluleke kakhulu, ingabe uzozikhansela ngokuphelele izinzuzo uma udlula ngokweqile?

Sebenzisa lo mhlahlandlela osheshayo ukuze ufunde usayizi wengxenye ofanele kakhulu ukuze uthole imivuzo eminingi yokudla okuthandayo neziphuzo zakho ozithandayo.

Ushokoledi Omnyama

Ngenxa yomsoco kubhontshisi we-cocoa, ushokoledi omnyama omsulwa ugcwele ama-antioxidants emvelo. Kepha lokho akusho ukuthi ungakujabulela lokhu kuphathwa okumnandi ngendlela ongathanda ngayo!

"Qeda isikwele esiyisentimitha esisodwa ukuze uzithokozise ubusuku ngabunye ngemuva kokudla kwakusihlwa," kusho u-Amie Valpone, umbhali we-The Healthy Apple blog nomshicileli kamagazini ongena-gluten ongenawo i-Easy Eats. "Kuningi okungakucindezela futhi kukushiye uxhonywe ngaphambi kokulala. Futhi, zama ushokoledi ongenashukela ukuze ungabi noshukela ophakeme nophansi."

Uwoyela Kakhukhunathi

Yize uwoyela kakhukhunathi ungamafutha agcwele, into ewugqinsi, eyipasta yenzelwe izinzuzo zayo eziningi, njengokusiza ukugcina amazinga e-cholesterol noma ukufeza isikhumba nezinwele ezikhazimulayo. Eqinisweni, ucwaningo lukhombisa ukufaka imajarini ngamafutha kakhukhunathi, ukuwusebenzisa ukupheka, noma ukufaka isipuni kuma-smoothies ahlanganisiwe.

"Uwoyela kakhukhunathi unambitheka okumnandi futhi muhle uma ufakwa kumaresiphi wesibhakela esinambithekayo, kodwa awunalo ikhalori," kusho uValpone. Utusa ukusebenzisa izipuni ezi-2 kuphela ngosuku noma ngaphansi uma kungenzeka, njengoba naleyo mali encane izopakisha cishe amagremu angama-30 amafutha.

Iwayini elibomvu

Noma yisiphi isizatho sokubuyisa ingilazi yeMerlot siyamukeleka, ikakhulukazi ngoba ucwaningo lukhombisa ukuthi i-antioxidant compound ewayinini elibomvu, i-resveratrol, ingasiza ekulweni nesifo senhliziyo. Kodwa kulokhu, into enhle kakhulu iyingozi empilweni yakho yonke; ukuphuza kakhulu utshwala kubangela ukukhuluphala ngokweqile, isifo sesibindi, kanye nengozi eyengeziwe yomdlavuza, phakathi kwezinye izinto. Umthetho ukuphuza ngokulinganisela.

"Jabulela izingilazi ezimbalwa zewayini phakathi nesonto," kusho uValpone. "Izibuko ezintathu ngeviki zilungile, kodwa bhekisisa okuqukethwe ushukela nama-calories athe xaxa uma ubheka okudla."

Itiye Elihlaza

AmaCatechins, ama-antioxidants anamandla atholakala kutiye oluhlaza, enza lo mkhiqizo ube ngumlweli wezifo owaziwayo. Kodwa ngeke uzuze izinzuzo ezinamandla zetiye ngaphandle uma uphuza izinkomishi ezimbalwa ngosuku.

"Kuphephile ukusho ukuthi ungathola izinkomishi ezintathu kuya kwezine ngosuku, nakuba ezinye izifundo zibonisa okuningi kungasiza ekulweni nomdlavuza othile," kusho uValpone.

Lokho kusho, ungahle uthande ukukhawulela ukudla kwakho, njengoba inkomishi eyodwa ilayisha kakhulu umzimba wakho nge-caffeine.

Amantongomane

Njengengxenye yokudla okunempilo, amantongomane enza umuthi owakhayo, ikakhulukazi ngoba aqukethe amafutha angavuthiwe, amavithamini, namaminerali. Kepha faka ukudla okulula kwekhalori ekudleni kwakho ngokuqapha, ngoba udinga kuphela inani elincane lansuku zonke ukuze usebenzise izinto ezinempilo.

"Ngithanda ukuncoma inkomishi enguhhafu yama-alimondi ngosuku noma amantongomane ayi-10 kuye kwayi-15 usuku lonke ajatshulelwa yedwa, agaywe abe amakhukhi kanye nezitsha ze-pasta ukuze kuthungwe ukhilimu, aphoswe kumasaladi, noma engezwe kuma-smoothie," kusho uValpone.

Amafutha e-Olive

Amafutha omnqumo avame ukubungazwa ngezinzuzo zawo, ahlanganiswe eduze nokuqukethwe kwawo okunamafutha e-monounsaturated kanye nezakhiwo ze-antioxidant. Futhi ngenkathi kunconywa ukusebenzisa uwoyela womnqumo, kubalulekile ukubuka ukudla kwakho.

"Nakuba kungamafutha amahle, [amafutha omnqumo] afika namagremu angu-14 amafutha ngesipuni," kusho uValpone. "Sebenzisa izipuni ezi-2 ngosuku: eyodwa ku-omelet yakho neyodwa ku-stir-fry yakho, bese usebenzisa uviniga noma umhluzi wenkukhu ngokusele."

Ikhofi

Inkomishi kaJoe iyisisekelo semikhuba eminingi yasekuseni, kepha mhlawumbe lapho kufanele ume khona usuku ngalunye. Yize ucwaningo lukhombisa ukuthi izakhiwo ezilwa nomdlavuza zejava zibeka abaphuza ikhofi engcupheni ephansi yomdlavuza wamakholoni, webele nowe-rectal, ungakusebenzisi lokho njengezaba zokuhamba.

"Ikhofi eliningi kakhulu lingaholela kuma-jitters nokuqhaqhazela, njengoba sonke sazi ukuthi i-caffeine ingenza izinto ezihlanyayo," kusho uValpone. "Ngingathi inkomishi eyodwa ngosuku ilungile, kodwa zama itiye eliluhlaza noma elimnyama esikhundleni ngoba ayinayo i-asidi eningi. Izinkomishi ezintathu zekhofi ngosuku ziningi kakhulu!"

Izinhlanzi Ezinamafutha

Izinhlanzi ezinamafutha, ezinamafutha njenge-salmon, i-tuna, ama-sardine, ne-trout zigcwele ama-omega-3 fatty acids, uhlobo oluhle lwamafutha olwehlisa ijubane lokwakha uqweqwe emithanjeni yakho. Kepha zibizwa ngokuthi izinhlanzi ezinamafutha ngesizathu futhi, yize zinenzuzo yazo eningi yezempilo, zisenama-calories aphezulu. Ngaphezu kwalokho, amazinga aphezulu e-mercury ezinhlanzini ezithile ezifana ne-tuna ayisizathu esihle sokunqanda ukudla kwakho masonto onke. "Izinsizakalo ezimbili ngesonto ziyindlela enhle yokuthola i-omega-3s," kusho uValpone.

Ukwatapheya

Ukwatapheya obushelelezi, okhilimu ungesinye isibonelo samafutha anempilo. Uma ufaka ukwatapheya ekudleni kwakho, umzimba wakho umunca ama-lycopene amaningi kanye ne-beta-carotene, ama-antioxidants amabili anamandla.

"Lawa mafutha aphilile apaka ukunambitheka okumangazayo futhi abhanqana ngokuphelele kumasaladi, anamaqanda, noma izinhlanzi nezinkukhu ezibanjwe ngokungemthetho," kusho uValpone.

Futhi, noma kunjalo, ukwatapheya omningi ngokweqile akunampilo. "Uma kuwukuphela komthombo wakho wamafutha lowo, namathela kanye ngosuku, kodwa uma usudla amantongomane kanye namafutha, zama ingxenye eyodwa kwezine noma uhhafu wekotapeya ngosuku," kuncoma uValpone.

Ugaliki

Ugaliki ocebile nge-Antioxidant unenqwaba yezinzuzo zokulwa nomdlavuza, kodwa awudingi ukuthi uminzise ukudla kwakho kuwo ukuze uvune izinzuzo. "I-clove ngosuku noma ama-clove amathathu ngesonto kuyisiqalo esihle, njengoba abantu abaningi bengabalandeli begalikhi," kusho uValphone."Uma kunjalo, jikijela ugalikhi owosiwe kuma-omelets akho, amasaladi, ama-stir-fries, kanye nezitsha zamaprotheni."

Uma udla amabhakede kagalikhi obabayo, zilungiselele ukuthi kungenzeka kube nokuphazamiseka kwesisu, isifo sohudo, nokungezwani komzimba.

Okuningi ku-SHAPE.com:

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