Ukudla okuvuselela amandla

-Delile

• Ukudla okuvuselela isikhumba
• Imenyu yokuvuselela

Ukudla okuvuselela amandla yilokho okusiza umzimba ukuthi uhlale uphilile ngenxa yezakhamzimba onazo, njengamantongomane, izithelo nemifino, isibonelo.

Lokhu kudla kunothile ku-omega 3 nama-antioxidants, kanye namavithamini namaminerali, okusiza ukuvuselela amandla.

Okunye ukudla okuvuselelayo kungaba:

1. Izinhlanzi ezinamafutha - ngaphezu kokuvuselela ubuchopho baphinde basize ekwehliseni i-cholesterol embi futhi bandise i-cholesterol enhle.
2. Izithelo ezomile - ukuvimbela ukwakheka kwama-radicals wamahhala.
3. Izithelo nemifino - okuyisisekelo sokulinganisela okuhle kuyo yonke imisebenzi yomzimba.
4. Itiye elihlaza - iqinisa amasosha omzimba futhi i-antioxidant.
5. Ushokoledi omnyama - ngaphezu kuka-70% kakhokho, ushokoledi omnyama uthuthukisa iphrofayili ye-lipid futhi uqukethe ama-antioxidants amaningi.

Ngaphezu kokudla lokhu kudla njalo, kubalulekile ukuzivocavoca umzimba nokunciphisa izinga lokucindezeleka.

Ukudla okuvuselela isikhumba

Ukudla okuvuselela isikhumba yilokho okunezakhamzimba ezibalulekile empilweni yesikhumba, njengevithamini A, C no-E.

Kubalulekile ukuvuselela isikhumba ngaphakathi nangaphandle futhi ngenxa yalokho kufanele silandele ukudla okwanele ngokudla okunothile ngezakhamzimba ezithile, njenge:

• Uvithamini A - ebuyisa indwangu, ekhona kukherothi nakumango.
• Uvithamini C - esebenza ekwakheni i-collagen, evimbela ukuguqulwa kwezicubu, ezikhona ezithelweni ze-citrus.
• Uvithamini E - ngamandla ayo e-antioxidant akhona ku-sunflower nembewu ye-hazelnut.

Ngokuguga kulula ukwehlisa amanzi emzimbeni, ngakho-ke kubalulekile ukuphuza amanzi ukugcina isikhumba sinamanzi, sicwebezela futhi sinwebeka.

Imenyu yokuvuselela

Nasi isibonelo semenyu evuselelayo:

• Ukudla kwasekuseni - ubisi lwemifino ne-granola kanye nesitsha sama-strawberry
• Ukuhlanganiswa - ijusi lewolintshi nesanqante elinezipuni ezimbili zama-alimondi
• Isidlo sasemini - isalmoni eyosiwe nelayisi nesaladi yemifino eyahlukahlukene eyoliswe ngoyela noviniga. Okwe-dessert isikwele sikashokholethi esingaphezu kuka-70% kakhokho
• Isidlo sasemini - i-yogurt ethafeni ene-1 kiwi, ama-walnuts nembewu ye-chia
• Isidlo sakusihlwa - i-hake iphekwe namazambane abilisiwe ne-broccoli ebilisiwe enongwe ngamafutha noviniga. I-dessert i-tangerine.

Usuku lonke ungaphuza i-1 litre yetiye eluhlaza ngaphandle koshukela ongeziwe.