Ukudla okulwa nokukhathala ngokomzimba nangokwengqondo

-Delile

• Ukudla okulwa nokukhathala kwengqondo
• Ukudla okulwa nokukhathala komzimba
• Ukupheka ngokumelene nokukhathala
• 1. I-Açaí enebhanana
• 2. Ijusi lewolintshi elinopopo
• 3. Ijusi le-orange nge-sitrobheli
• Yini engadala ukukhathala ngokweqile

Okunye ukudla, njengobhanana, ukwatapheya namantongomane, kunezinto ezisiza ukulwa nokukhathala, kuthuthukisa isimo semisebenzi yansuku zonke. Bafaka isandla ekuphumuleni komzimba ngokukhuthaza ukulala kahle ebusuku, ngaleyo ndlela babuyisele amandla osuku olulandelayo.

Ngaphezu kwalokho, ukudla kancane ekudleni kwakusihlwa nokudla okuphekiwe, okunamafutha amancane futhi ongenayo upelepele noma okunye okondlayo nakho kunegalelo kusihlwa sokuphumula, okubalulekile ukulwa nokukhathala.

Ukudla okulwa nokukhathala kwengqondo

Ukudla okulwa nokukhathala kwengqondo ikakhulukazi:

• Isithelo sesifiso, ukwatapheya, ubhanana, i-cherry
• Ulethisi
• Isinamoni
• Itiye le-lemongrass
• S'thandwa
• Amantongomane

Lokhu kudla kufanele kudliwe ama-2 noma ama-3 ngosuku, ngokwesibonelo, ulethisi kusaladi lesidlo sasemini, ubhanana onesinamoni esidlweni kanye nejusi le-cherry ngaphambi kokulala. Uma ngemuva kwesonto noma amabili kokudla ukudla okunothile kulokhu kudla ukukhathala kunganciphi, kungakuhle ukuthi ubonane nodokotela ukuze abheke ukuthi ayikho yini inkinga yezempilo.

Okunye ukudla, okufana nekhofi, itiye eliluhlaza noma i-guarana, kusiza ukuvuselela uhlelo oluphakathi lwezinzwa ngokunikeza amandla athe xaxa, ngakho-ke, kufanele kudliwe ngaphambi kuka-17: 00 ukugwema ukubanga ukuqwasha nokulimaza ukuphumula ebusuku.

Ukudla okulwa nokukhathala komzimba

Ukudla okulwa nokukhathala komzimba ikakhulukazi:

• Ukudla okunothile ngamavithamini B: imvubelo kabhiya, isibindi, inyama namaqanda, ngoba asiza amaseli ukuba abe namandla amaningi.
• Ukudla okunothe nge-magnesium: imbewu yamathanga, ama-alimondi, i-tofu, i-chard, isipinashi, ubhontshisi omnyama nama-oats, okwenza kube lula ukuncipha kwemisipha, ngakho-ke, futhi kusiza ukunciphisa ukukhathala komzimba.

Ukupheka ngokumelene nokukhathala

Bheka izindlela zokupheka ezi-3 ezingakusiza uzizwe ungcono.

1. I-Açaí enebhanana

Yidla isitsha se-acai ngoba sinika amandla ngokushesha futhi sinothe ngensimbi esiza ukulwa ne-anemia ngokwandisa ukukhiqizwa kwamaseli abomvu egazini.

Izithako

• 1/2 indebe yesiraphu ye-guarana
• 100 g we-açaí pulp
• 1 ubhanana
• 1/2 ingilazi yamanzi

Imodi yokulungiselela

Shaya zonke izithako ku-blender imizuzu emi-3, gcina esiqandisini imizuzwana embalwa futhi uma ukhonza, engeza imbewu ethile ye-granola enhlanganisweni.

Lesi sitsha se-açaí esitsheni esine-granola siyi-caloric ephezulu, futhi kufanele sidliwe ngokulinganisela yilabo abanesisindo esilula, kepha kuhle ukuthathwa ngemuva kokuzivocavoca kanzima.

2. Ijusi lewolintshi elinopopo

Le iresiphi ilungele ukulwa nokukhathala ngoba iqukethe umthamo omuhle wensimbi novithamini C okwandisa imizwa futhi ongumgqugquzeli wemvelo.

Izithako

• 1 ucezu lwekhabe
• 1 iwolintshi
• uhhafu wepopo

Imodi yokulungiselela

Shaya zonke izithako ku-blender bese uphuza. Thatha le jusi nsuku zonke bese ulinda inyanga engu-1 ukuhlola umphumela. Uma ukukhathala kuhlala, kufanele ubone udokotela ukuze ahlolwe igazi ukuze ahlole i-hemoglobin, i-iron ne-ferritin.

3. Ijusi le-orange nge-sitrobheli

Le recipe futhi icebile nge-iron ne-vitamin C, ilusizo kakhulu ekulweni nokukhathala okubangelwa i-anemia.

Izithako

• Amawolintshi ama-3
• 1 inkomishi yama-strawberry
• ½ ingilazi yamanzi (uma kunesidingo)

Imodi yokulungiselela

Shaya izithako ku-blender bese uyithatha ngokulandelayo. Le jusi kufanele iphuzwe nsuku zonke futhi ikhiphe ama-bioflavanoids, nawo athanda inhlalakahle.

Yini engadala ukukhathala ngokweqile

Ukukhathala ngokweqile kungahlotshaniswa nezimbangela eziningana, zombili ngokomzimba nangokwengqondo. Isibonelo, ukukhathala ngokweqile nobuhlungu bomzimba kungadalwa ukungabikho kokulala noma izinkinga zenhliziyo, kanti ukukhathala ngokweqile nokungabi nesifiso sokudla kungabangelwa yicala lokudangala. Ukukhathala ngokweqile nokuphefumula okuncane kuyizimpawu zesifo sokuphefumula, njengokutheleleka okuphefumula.

Ngakho-ke, ukukhathala ngokweqile kungabangelwa:

• Umsebenzi owedlulele womzimba;
• Ukuntuleka kwamavithamini;
• Ukucindezeleka, Ukudangala, Ukukhathazeka;
• Ukushoda kwegazi, ukwehluleka kwenhliziyo, ukutheleleka;
• Ukukhulelwa.

Ngokuvamile, abantu abahleli phansi yibo abakhala kakhulu ngokukhathala, ngoba into ebaluleke kakhulu ukudla ukudla okufanele nokuzivocavoca umzimba njalo. Uma usola ukuthi ukukhathala kungenzeka kuhlobene nesifo esithile, hlola ukuthi yiziphi izifo ezingadala ukukhathala ngokweqile.

Ukukhathala ngokweqile nakho kuyinsakavukela ekukhulelweni, ikakhulukazi ku-trimester yokuqala yokukhulelwa, njengoba umzimba kulesi sigaba uba nezinguquko eziningi ezingeni lomzimba nelamahomoni, okudala ukusetshenziswa kwamandla amakhulu nokuncipha kwamazinga kashukela. Ngakho-ke, ukugwema ukukhathala ngokweqile, owesifazane okhulelwe kufanele adle kahle, aphuze uketshezi oluningi futhi aphumule emini.