Izinzuzo eziyi-9 zokudla okunempilo nokuthi ungakwenza kanjani

-Delile

• Ungaba kanjani nokudla okunempilo
• Hlola ulwazi lwakho lokudla
• Hlola ulwazi lwakho!

Ukudla okunempilo nokulinganiselayo, okunothile ngamavithamini namaminerali, okuhambisana nokuzilolonga njalo, kungaletha izinzuzo eziningana zezempilo, njengokulawulwa kwesisindo okungcono, ukusebenza okuthuthukisiwe komsebenzi, ukukhuphula inkumbulo nokugxila, ukuqinisa amasosha omzimba nokuvikela izifo .

Ngakho-ke, ukuqinisekisa lezi zinzuzo, kubalulekile ukuthi umuntu asebenzise amanzi amaningi emini, agweme amaswidi nokudla okuthosiwe, anciphise ukusetshenziswa kweziphuzo ezidakayo futhi alinganise inani lama-carbohydrate, amaprotheni namafutha usuku lonke, kungenzeka kuthakazelisa ukuqapha isazi sokudla ukuze kuqinisekiswe ukuthi wonke amavithamini namaminerali abalulekile ekusebenzeni kahle komzimba kuyadliwa.

Ngakho-ke, ezinye izinzuzo eziyinhloko zokudla okunempilo yilezi:

1. Iqinisekisa amandla amaningi ukwenza imisebenzi yansuku zonke nokuzimisela ukwenza umkhuba wokuzivocavoca umzimba;
2. Ukuvimbela izifo ezithathelwanayo, ngoba ukudla okunempilo nokulinganiselayo kuyakwazi ukukhuthaza ukuthuthuka komsebenzi wamasosha omzimba, kusiza ukuvikela nokulwa nezifo ngempumelelo;
3. Inciphisa ubungozi bezifo ezingamahlalakhona, njengesifo senhliziyo nesifo sikashukela, isibonelo, ngoba ukudla okunothe ngamavithamini, amaminerali kanye nemicu kungasiza ukulawula amazinga e-cholesterol noshukela wegazi, ukuvimbela izifo;
4. Ikhuthaza ukukhula kwezicubu kanye nokuvuselelwa, ikakhulukazi yamathambo, isikhumba nemisipha, ngakho-ke, inendima ebalulekile ekukhuleni kwengane nasenqubweni yokuthola isisindo somzimba nokuncipha kwesisindo;
5. Ithuthukisa ukusebenza nokugxila, ngoba kuthanda ukusebenza okufanele kwememori kanye nohlelo lonke lwezinzwa;
6. Inika isimo esengeziwe, njengoba kusiza ukwenza ngcono ukusebenza kwe-metabolism, ngaphezu kokuhlobene ngqo namandla anikezwe umzimba ngokudla;
7. Ilawula ukukhiqizwa kwamahomoni, esebenza ekuvikeleni izifo ezihlobene nendlala nokuzala, isibonelo;
8. Isiza ukuvimbela ukuguga ngaphambi kwesikhathiLokhu kungenxa yokuthi ukudla okunothe ngama-antioxidants kusiza ukulwa nama-radicals mahhala emzimbeni, okufaka isandla ekubonakaleni okungcono kwesikhumba nokubambezela ukubonakala kwezimpawu zokuguga;
9. Ithuthukisa ikhwalithi yokulala, njengoba okunye ukudla kusiza ukuthuthukisa inani le-melatonin, elinomthelela ngqo kwikhwalithi yokulala.

Ukuze uthole izinzuzo ezinkulu, ngaphezu kokudla kubalulekile futhi ukuzivocavoca umzimba njalo, ngoba ukuvivinya umzimba kunomthelela ekuzuzeni kwemisipha nokulahleka kwamafutha, ngaphezu kokukhulisa isimo. Ngaphezu kwalokho, kubalulekile ukuthi umuntu ahambisane nesazi sokudla okunempilo ukuze akwazi ukukhombisa ukudla okufanele iminyaka, indlela yokuphila nomlando wezempilo, futhi ngaleyo ndlela aqinisekise izinzuzo zokudla okunempilo.

Ungaba kanjani nokudla okunempilo

Ukuze ube nokudla okunempilo futhi uqinisekise izinzuzo, kubalulekile ukuthatha izinyathelo ezilula, njenge:

• Phuza okungenani amalitha amabili amanzi ngosuku;
• Yiba nokudla okuhlukahlukene, ushintshashintsha izithelo nemifino edliwa nsuku zonke, futhi ehlukahluka phakathi kwenyama, inkukhu nenhlanzi njengemithombo eyinhloko yamaprotheni;
• Yidla okungenani amayunithi amabili ezithelo ngosuku;
• Sebenzisa imifino ngesidlo sasemini nangesidlo sakusihlwa;
• Faka amaprotheni afana noshizi namaqanda esidlweni sasekuseni nantambama;
• Nciphisa ukusetshenziswa kukasawoti, uncamela ukusebenzisa izinongo zemvelo ezifana negalikhi, u-anyanisi, upelepele, ibasil neparsley, nokugwema ukusetshenziswa kwezinongo ezihtiwe ezimbonini
• Uncamela ukudla okuphelele, okufana nesinkwa sikakolweni kanye ne-pasta, ngoba kunothile ku-fiber, amavithamini namaminerali;
• Gwema ukudla ukudla okunoshukela namafutha amaningi;
• Gwema ukusetshenziswa kwezinyama ezicutshunguliwe, ezifana nesoseji, isoseji, i-ham, ubhekeni, isifuba se-turkey ne-salami.

Ngaphezu kwalokho, kubalulekile ukukhetha ukudla okungokwemvelo nokwenziwe kancane, njengoba kunenani lomsoco elikhulu nelingcono kunokudla okucutshungulwayo. Bheka amathiphu amaningi wokudla okunempilo.

Bukela le vidiyo engezansi bese ufunda izindlela ezithile zokunciphisa isisindo sakho:

Hlola ulwazi lwakho lokudla

Gcwalisa le mibuzo esheshayo ukuthola izinga lakho lolwazi ngokudla okunempilo:

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Hlola ulwazi lwakho!

Qala isivivinyo Kubalulekile ukuphuza amalitha amanzi aphakathi kuka-1.5 no-2 ngosuku. Kepha uma ungathandi ukuphuza amanzi alula, inketho engcono kunazo zonke yile:

• Phuza ijusi yezithelo kodwa ungafaki ushukela.
• Phuza ama-teas, amanzi anamakha noma amanzi akhanyayo.
• Thatha ama-sodas alula noma okudliwayo uphuze ubhiya ongewona utshwala.

Engikudlayo kunempilo ngoba:

• Ngidla isidlo esisodwa noma ezimbili emini ngevolumu ephezulu, ukubulala indlala yami futhi kungadingeki ngidle noma yini enye usuku lonke.
• Ngidla ukudla okunemiqulu emincane futhi ngidla ukudla okucutshunguliwe okuncane njengezithelo nemifino. Ngaphezu kwalokho, ngiphuza amanzi amaningi.
• Njengalapho ngilambile kakhulu futhi ngiphuza noma yini ngesikhathi sokudla.

Ukuze ube nazo zonke izakhi zomzimba ezibalulekile, kungcono:

• Yidla izithelo eziningi, noma ngabe kunguhlobo olulodwa nje.
• Gwema ukudla ukudla okuthosiwe noma ama-cracker agxishiwe bese udla kuphela engikuthandayo, uhlonipha ukunambitheka kwami.
• Yidla kancane konke bese uzama ukudla okusha, izinongo noma amalungiselelo.

Ushokoledi ngu:

• Ukudla okubi okufanele ngikugweme ukuze ngingakhulupali futhi okungalingani ekudleni okunempilo.
• Ukukhetha okuhle kwamaswidi uma kune-cocoa engaphezu kwama-70%, futhi kungakusiza nokuthi wehlise isisindo futhi wehlise isifiso sokudla amaswidi ngokujwayelekile.
• Ukudla okuthi, ngoba kunezinhlobo ezahlukahlukene (ezimhlophe, ubisi noma umnyama ...) kungivumela ukuthi ngenze ukudla okuhlukahlukene kakhulu.

Ukwehlisa isisindo sokudla ukudla okunempilo kumele ngihlale:

• Lamba futhi udle ukudla okungenakuphikisa.
• Yidla ukudla okuluhlaza okwedlulele kanye namalungiselelo alula, afana nosiwe noma aphekiwe, ngaphandle kososo abanamafutha kakhulu nokugwema inani elikhulu lokudla ngakunye.
• Ukuphuza imishanguzo yokwehlisa isifiso sami sokudla noma ukwandisa umzimba wami, ukuze kungigqugquzele.

Ukwenza ukufundwa okuhle ngokudla futhi unciphise isisindo:

• Akufanele neze ngidle izithelo zekhalori kakhulu noma ngabe ziphilile.
• Kufanele ngidle izithelo ezahlukahlukene noma ngabe zinama-caloric kakhulu, kepha kulokhu, kufanele ngidle kancane.
• Amakholori ayinto ebaluleke kakhulu lapho ukhetha isithelo okufanele ngisidle.

Ukufundiswa kabusha kokudla kungukuthi:

• Uhlobo lokudla olwenziwe isikhathi esithile, ukufinyelela nje isisindo osifunayo.
• Okuthile okulungele kuphela abantu abakhuluphele ngokweqile.
• Isitayela sokudla esingakusizi nje kuphela ukufinyelela isisindo sakho esifanele kepha futhi sithuthukisa impilo yakho yonke.

Langaphambilini Okulandelayo