Ukudla kokwelashwa kwezinduna

-Delile

• Ukudla okusiza ukulwa nezinduna
• Ukudla okubangela induna

Ukudla okwelashwa induna kufanele kucebe ezinhlanzini, njengama-sardine noma ama-salmon, ngoba ayimithombo yamafutha ohlobo lwe-omega 3, olwa nokuvuvukala, oluvimbela nokulawula ukuvuvukala kwama-follicles e-sebaceous akha umgogodla . Ukudla, njengamantongomane aseBrazil, nakho kubalulekile ukulwa nezinduna, njengoba kuyimithombo emikhulu ye-zinc, ngaphandle kokusiza ukunciphisa ukuvuvukala, kuthuthukisa ukwelashwa futhi kunciphise uketshezi lwamafutha ngesikhumba.

Ukudla ulwa nomqubuko kuqala ukukhombisa imiphumela, imvamisa ezinyangeni ezintathu emva kokuqala kokushintsha kwemikhuba yokudla.

Ukudla okusiza ukulwa nezinduna

Ukudla kokwelapha izinduna kungaba:

1. Amafutha emifino avela kufilakisi, umnqumo, i-canola noma igciwane likakolweni;
2. Izinhlanzi ze-tuna;
3. Ukhwathu;
4. Ilayisi bran;
5. Ugaliki;
6. Imbewu kajongilanga nethanga.

Ngaphezu kwalokhu kudla, i-cocoa ne-shellfish nakho kuyindlela enhle yokusiza ekwelapheni izinduna ngoba zinethusi, okuyimbiwa enesenzo sendawo semithi elwa namagciwane futhi evuselela inqubo yokuzivikela yomzimba, ngaphezu kokwanda kokumelana nezifo, zombili i-virus njengegciwane.

Bona amanye amathiphu wokudla ukuze ususe izinduna:

[ividiyo]

Ukudla okubangela induna

Ukudla okuhlobene nokuqala kwezinduna kungukudla okusiza ukuqongelela kwamafutha esikhunjeni, okungukudla okufana nalokhu:

• Amantongomane;
• Ushokoledi;
• Imikhiqizo yobisi, efana nobisi, ushizi nama-yogurts;
• Ukudla okunamafutha ngokujwayelekile, njengokudla okuthosiwe, amasoseji, ukudla okulula;
• Inyama ebomvu namafutha enkukhu;
• Izinongo;
• Amaswidi noma okunye ukudla okunenkomba ephezulu ye-glycemic.

Ekwelapheni induna kubalulekile futhi ukugcina isikhumba singenakho ukungcola, usebenzisa imikhiqizo efanelekile ohlotsheni lwesikhumba nsuku zonke. Ukuze ufunde ukuthi uhlanza kanjani isikhumba sakho bheka: Ungasihlanza kanjani isikhumba sakho ngomqubuko.

Kodwa-ke, ekwelapheni induna kungadingeka futhi ukusebenzisa imithamo ephezulu kavithamini A, njengaphezulu kuka-300,000 IU ngosuku ukwelashwa, njalo ngesincomo sezokwelapha.

Bona ikhambi elihle lasekhaya lezinduna ku: Ikhambi lasekhaya lezinduna (induna)