Ukudla ukunciphisa izinduna
-Delile
Ukudla okunciphisa izinduna ikakhulukazi okusanhlamvu okuphelele nokudla okunothile kuma-omega-3s, njenge-salmon kanye ne-sardine, njengoba kusiza ukulawula ushukela wegazi nokunciphisa ukuvuvukala kwesikhumba, okubangela izinduna.
Ngaphezu kwalokho, ukudla okunothe nge-zinc njengamantongomane aseBrazil ngoba nakho kusiza ukunciphisa uwoyela esikhunjeni nokusiza ekwelapheni, ukugwema amabala ashiywe yizinduna.
Ongakudla ukunciphisa izinduna
Ukudla okuyinhloko okufanele kufakwe ekudleni ukunciphisa izinduna yilokhu:
- Izinhlamvu eziphelele: irayisi elinsundu, ama-noodle ansundu, ufulawa we-wholegrain, i-quinoa, i-oats;
- Omega 3: ama-sardine, i-tuna, i-salmon, i-flaxseed, i-chia;
- Imbewu: chia, ifilakisi, ithanga;
- Inyama enciphile: inhlanzi, inkukhu, isibankwa, idada nengulube okhalweni;
- Uvithamini A: isanqante, upopo, isipinashi, isikhuphasha samaqanda, umango;
- Uvithamini C no-E: ulamula, i-orange, i-broccoli, ukwatapheya.
Ngaphezu kokunothisa lokhu kudla kulokhu kudla, kubalulekile ukuphuza amalitha amabili kuya kwangu-2,5 wamanzi ngosuku ukuze isikhumba sinikwe amanzi futhi silungiselelwe ukwelashwa. Nakhu ukuthi ungenza kanjani ikhambi lasekhaya lezinduna.
Imenyu yokulwa nezinduna
Ithebula elilandelayo likhombisa isibonelo semenyu yokudla yezinsuku ezintathu ukulwa nezinduna nokuthuthukisa isikhumba:
| Isidlo | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | I-yogurt enesilayidi semvelo + esingu-1 sesinkwa esiphelele senhlamvu ngeqanda ne-ricotta | Izithelo ezibushelelezi ezenziwe ngobisi lwe-alimondi | Ijusi lewolintshi + amaqanda amabili aqhekeziwe + ucezu olu-1 lukaphapha |
| Isidlo sasekuseni | Amantongomane amathathu eBrazil + 1 i-apula | Ukwatapheya uboshwe ngoju no-chia | I-yoghurt yemvelo enezipuni ezimbili ze-chia |
| Isidlo sasemini sasemini | Amazambane abhakwe kuhhavini ngamafutha omnqumo + 1/2 salmon fillet + isaladi le-broccoli | I-4 col yesobho lesirayisi elinsundu + 2 col wesobho kabhontshisi + isaladi yenkukhu eyosiwe + isanqante, isipinashi nemango | I-tuna pasta ene-wholegrain pasta ne-tomato sauce + isaladi eluhlaza |
| Isidlo sasemini | 1 ingilazi yejusi eluhlaza enophayinaphu, isanqante, ulamula kanye neklabishi | I-yoghurt yemvelo + izandla ezi-1 zomxube we-chestnut | Ukotapeya bushelelezi ngobisi lwemifino noju |
Ukudla okubangela izinduna
Ukudla okubangela izinduna ikakhulukazi ukudla okunothe ngoshukela namafutha, njengoshokoledi, inyama enamafutha, ukudla okuthosiwe, amasoseji, ukudla okusheshayo, ukudla okufriziwe okweqhwa nesinkwa eseqile, ukudla okulula, amakhukhi, amaswidi nobisi nemikhiqizo yobisi.
Lapho ukudla okunamafutha kakhulu futhi kucebile ngama-carbohydrate alula afana nofulawa, isinkwa namakhukhi, izindlala ezinesibindi zikhiqiza i-sebum ethe xaxa futhi izimbotshana zivame ukuvaleka kalula. Ngakho-ke, ngesikhathi sokwelashwa kwezinduna, ngaphezu kokusetshenziswa kwemikhiqizo ethile yezimonyo, kubalulekile futhi ukuphuza amanzi nokuthuthukisa umsoco, okusiza ukuqeda ubuthi obukhona emzimbeni futhi kuthuthukise impilo yesikhumba.
Ngakho-ke, ngaphezu kwezinguquko ekudleni, ukuzijwayeza ukuzivocavoca nsuku zonke nakho kuyasiza ekulawuleni izinduna, njengoba kuthuthukisa ukulawula ushukela egazini, ukukhiqizwa kwamahomoni emzimbeni futhi kunciphise uwoyela esikhunjeni. Buka le vidiyo elandelayo bese ubona ukuthi yiliphi itiye elihle kakhulu elomisa izinduna ngokushesha okukhulu:
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