Okufanele ukudle ngesikhathi sokukhulelwa kwengane ukuze ikhuluphale ngokwengeziwe
-Delile
- Amaprotheni: inyama, amaqanda nobisi
- Amafutha amahle: uwoyela womnqumo, imbewu namantongomane
- Uvithamini namaminerali: izithelo, imifino nezinhlamvu ezigcwele
- Imenyu yengane yokuthola isisindo
Ukukhulisa isisindo sengane ngesikhathi sokukhulelwa, umuntu kufanele akhuphule ukusetshenziswa kokudla okunothe ngamaprotheni, njengenyama, inkukhu namaqanda, nokudla okunothe ngamafutha amahle, njengamantongomane, u-olive oil kanye ne-flaxseed.
Isisindo esiphansi se-fetus ngenxa yezimbangela eziningana, njengezinkinga nge-placenta noma i-anemia, futhi kungaholela ezinkingeni ngesikhathi sokukhulelwa nokubeletha, njengokuzalwa ngaphambi kwesikhathi kanye nengozi enkulu yokutheleleka ngemuva kokuzalwa.
Amaprotheni: inyama, amaqanda nobisi
Ukudla okunothe kakhulu kwamaphrotheni ikakhulukazi lokho okuvela ezilwaneni, njengenyama, inkukhu, inhlanzi, amaqanda, ushizi, ubisi kanye neyogathi yemvelo. Kufanele zidliwe kuzo zonke izidlo zosuku hhayi kuphela ngesidlo sasemini nasebusuku, ngoba kulula ukwandisa ibhulakufesi nokudla okulula nge-yogurt, amaqanda noshizi.
Amaprotheni ayizakhamzimba ezidingekayo zokwakheka kwezitho nezicubu emzimbeni, ngaphezu kokubhekelela ukuthuthwa komoya-mpilo nezakhi zomzimba egazini likamama nengane. Bona uhlu olugcwele lokudla okunothe ngamaprotheni.
Amafutha amahle: uwoyela womnqumo, imbewu namantongomane
Amafutha akhona ekudleni njengamafutha omnqumo e-virgin virgin, ama-cashews, amantongomane aseBrazil, amakinati, ama-walnuts, ama-salmon, i-tuna, ama-sardine, i-chia nembewu yefilakisi. Lokhu kudla kunothe ngama-omega-3s namafutha akhuthaza ukukhula komzimba kanye nokukhula kwesistimu yezinzwa nengqondo yengane.
Ngaphezu kokudla lokhu kudla, kubalulekile futhi ukugwema ukusetshenziswa kwamafutha we-trans namafutha emifino ane-hydrogenated, okuvimba ukukhula kwengane. La mafutha atholakala ekudleni okusetshenzisiwe njengamabhisikidi, imajarini, izinongo esezenziwe, ukudla okulula, inhlama yekhekhe kanye nokudla okulungele okweqhwa.
Uvithamini namaminerali: izithelo, imifino nezinhlamvu ezigcwele
Amavithamini namaminerali kuyizakhamzimba ezibalulekile ekusebenzeni kahle kwemetabolism kanye nokukhula kombungu, kubalulekile emisebenzini efana nokuthuthwa komoya-mpilo, ukukhiqizwa kwamandla nokudluliswa kwemizwa yezinzwa.
Lezi zakhi zomzimba zitholakala ikakhulu ezithelweni, imifino, nakuzinhlamvu ezigcwele, njengelayisi elinsundu, isinkwa esinsundu, ubhontshisi kanye nodali. Kubalulekile futhi ukwazi ukuthi kwesinye isikhathi udokotela obelethisa noma owondlayo anganikeza izithasiselo zamavithamini ngesikhathi sokukhulelwa, ukugcwalisa ukunikezwa kwezakhamzimba ekudleni. Thola ukuthi imaphi amavithamini afanele abesifazane abakhulelwe.
Imenyu yengane yokuthola isisindo
Ithebula elilandelayo likhombisa isibonelo semenyu yezinsuku ezi-3 yokukhuthaza ukuzuza kwesisindo sengane ngesikhathi sokukhulelwa:
| Isidlo | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | isemishi eliphelele lesinkwa neqanda noshizi + 1 ucezu lukaphaya | i-yogurt engenalutho ene-oats + ucezu olulodwa lweshizi | ikhofi elinobisi + amaqanda amabili aqhekeziwe + ucezu olu-1 lwesinkwa esiphelele |
| Isidlo sasekuseni | I-yogurt eyi-1 elula + engu-10 yamantongomane e-cashew | 1 ingilazi yejusi eluhlaza ngeklabishi, i-apula nolamula | Ibhanana eli-1 elicubuziwe elinesipuni esingu-1 sikabhotela wamantongomane |
| Isidlo sasemini sasemini | inkukhu nemifino i-risotto enelayisi elinsundu + 1 i-olintshi | inhlanzi ebhakwe kuhhavini namazambane abilisiwe + isaladi esusiwe emafutheni omnqumo | i-pasta ephelele kanye nomsizi wenkomo notamatisi + isaladi eluhlaza |
| Isidlo sasemini | ikhofi nobisi + 1 tapioca noshizi | Amaqanda amabili aqhekeziwe + 1 ubhanana othosiwe emafutheni omnqumo | izithelo zesaladi ezinama-oats + amantongomane ayi-10 wekhashewu |
Ukuze ukwazi ukulawula kangcono ukukhula kombungu, kubalulekile ukwenza ukunakekelwa kokubeletha kusukela ekuqaleni kokukhulelwa, ukuba nezivivinyo zegazi neze-ultrasound njalo futhi uhambisane nodokotela obelethisayo.
Posed Namuhla
I-arthroscopy yamadolo