Yikuphi ukudla okusebenzayo nokuthi kwenzelwe ini

-Delile

• Uhlu lokudla okusebenzayo
• Iresiphi enokudla okusebenzayo

Ukudla okusebenzayo yilokho okunezinto ezinenzuzo eziningana zezempilo futhi, ngakho-ke, kungasiza ekuvikeleni nasekwelapheni ezinye izimo zezempilo ezinjengesifo sikashukela, ukugaya ukudla okungalungile nokuqunjelwa, ngokwesibonelo.

Ngakho-ke, kubhekwa njengokudla okusebenzayo, okuqukethe ukudla okusha nokwendalo, okuthe ngaphezu kokudla okunomsoco futhi kuvikela umzimba ezifweni. Kunezinhlobo zokudla okuningi okusebenzayo futhi okuqinisekisa hhayi ukunambitheka kuphela kepha futhi nezakhamzimba namakhalori abalulekile ekusebenzeni kahle komzimba.

Njengoba kunezinzuzo eziningana zezempilo, ukudla okusebenzayo nakho kusiza ekwehliseni izindleko ezihlobene nokunakekelwa kwezempilo, njengemithi ekhemisi, ukubekwa kukadokotela noma izivivinyo zezokwelapha, ngokwesibonelo, ngoba lokhu kudla kuqinisa umzimba futhi kwenza kube nzima ukuvela njengezifo.

Uhlu lokudla okusebenzayo

Ukudla okusebenzayo kufanele kudliwe ukuze kuthuthukiswe ikhwalithi nokuphila kwabantu, ngoba ngenxa yezakhiwo zabo, banciphisa ubungozi bezifo ezingamahlalakhona, njengomdlavuza nesifo sikashukela, ngokwesibonelo. Okunye ukudla okusebenzayo kungaba:

• Ama-sardine, imbewu ye-chia nama-walnutsnjengoba bacebile ku-omega 3, esiza ekwehliseni ubungozi besifo senhliziyo, ukulwa nokuvuvukala nokusiza ukuthuthukisa amandla obuchopho.
• Utamatisi, ugwava nekhabengoba banenqwaba ye-lycopene, i-antioxidant esiza ukwehlisa i-cholesterol futhi yehlise ingozi yomdlavuza wendlala yesinye.
• I-yogurt ne-kefir,, okungukudla okunama-probiotic, okungamagciwane amahle alawula amathumbu agwema ukuqunjelwa futhi avimbele ukubonakala komdlavuza wamathumbu.
• Ummbila, i-kiwi ne-zucchini, ezicebile nge-lutein ne-zeaxanthin, ama-antioxidants avimbela ukonakala kwamangqamuzana nokubonakala kwamehlo.
• Itiye elihlaza, amagilebhisi ansomi newayini elibomvu, ngoba kungukudla okune-catechins okusiza ukuvikela izinhlobo ezahlukahlukene zomdlavuza nokuqinisa amasosha omzimba.
• Ummbila kanye nesoya, ngoba bane-phytosterol okuyizinto ezisiza ukwehlisa i-cholesterol nokunciphisa ubungozi besifo senhliziyo.
• I-cereal bran, izithelo zothando nama-alimondi anesikhumba, njengoba kungukudla okune-fiber eningi, kusiza ukulawula amathumbu ngokunciphisa amathuba okuba nomdlavuza wekoloni.

Ngaphezu kwalokho, imicu isiza ukunciphisa i-cholesterol ngokunciphisa ukumuncwa kwamafutha, ukulawula isifo sikashukela ngoba kuvimbela ushukela ukuthi ukhule masinyane egazini kanye nokulwa nokukhuluphala ngokwehlisa isifiso sokudla. Yazi okunye ukudla okune-fiber.

Iresiphi enokudla okusebenzayo

Ukudla okusebenzayo kufanele kube yingxenye yempilo yansuku zonke, futhi kungafakwa kwisidlo sasekuseni, ukudla okulula, isidlo sasemini kanye nesidlo sakusihlwa. Enye indlela yokusebenzisa ukudla okuningana okusebenzayo isaladi lesoya, isibonelo.

Izithako

• 1 inkomishi nesoya;
• 2 utamatisi;
• 1 anyanisi;
• Ama-clove angu-2;
• 1 isipuni samafutha omnqumo;
• 1 ithini lommbila;
• Isipuni esingu-1 sembewu ye-chia;
• 2 wezipuni ama-alimondi aqoshiwe ngesikhumba.

Imodi yokulungiselela

Bilisa isoya kwilitha elilodwa lamanzi bese uliyeka lihlale ihora elilodwa. Sula utamatisi ngamafutha omnqumo aqoshiwe, u-anyanisi nogalikhi. Faka isoya nommbila. Vala isitofu bese ekugcineni ufaka imbewu ye-chia nama-alimondi aqoshiwe.

Uma ungazithandi izithelo nemifino noma uzama ukudla okusha, bukela ividiyo engezansi bese ufunda ukuthi wenzeni ukuzama ukuqala ukujabulela lokhu kudla.