Thola ukuthi yimaphi amaphutha okudla avame kakhulu alimaza impilo yakho

-Delile

• 1. Yeqa ukudla
• 2. Ukudla ngokweqile
• 3. Phuza isoda
• 4. Sebenzisa imicu embalwa
• 5. Ungayifundi ilebula lokudla
• Amaphutha ajwayelekile wokudla asebekhulile

Amaphutha okudla ajwayelekile kakhulu ahamba isikhathi eside ngaphandle kokudla, ukudla inyama eningi neziphuzo ezibandayo, ukudla ifayibha encane kakhulu nokungafundi amalebula okudla. Le mikhuba emibi yokudla inyusa amathuba ezifo ezifana nokukhuluphala ngokweqile, isifo sikashukela, umfutho wegazi ophezulu, isifo senhliziyo nomdlavuza, kodwa kukhona amasu angasiza ukuvimbela lezi zinguquko.

Ukudla ngendlela enempilo futhi elinganiselayo kusiza ekulawuleni isisindo nasekuthuthukiseni imetabolism yomzimba, kunciphise ukukhiqizwa kwamafutha nama-radicals amahhala, okuyizinto eziphambili ezibangela izifo nokuguga ngaphambi kwesikhathi.

1. Yeqa ukudla

Ukuhamba isikhathi eside ungadlile kungenye yeziphambeko ezivamile zokudla okunikela kakhulu ekuzuzeni isisindo. Abantu abaningi bathi abanasikhathi noma ukuthi uma bedla bazohlala bethambisa isisindo, kepha ukwenza ukudla okulula phakathi kokudla okuyisisekelo kubalulekile ekusebenzeni kahle komzimba nokugwema ukufaka isisindo.

Amathumbu okweqa ukudla avame ukulungiselela ukulungiselela ukumunca izakhamzimba eziningi ngangokunokwenzeka, kanti wonke umzimba uqala ukonga amandla. Umphumela uba ukuthi kusetshenziswa ama-calories ambalwa usuku lonke, kuthi lapho umuntu edlula kakhulu ekudleni, agcine ngokugcina ama-calories amaningi kalula.

Ungaxazulula kanjani: Ukudla njalo ngamahora we-3-4 kusiza ukulawula i-glucose yegazi, gwema ukudla okweqile ekudleni okukhulu futhi ugcine umzimba uphakeme emzimbeni.

2. Ukudla ngokweqile

Ukudla inyama eningi ngumkhuba ojwayelekile oletha ukulimala empilweni njengokunyuka kwe-cholesterol ne-uric acid. Inyama, ikakhulukazi inyama ebomvu, icebile emafutheni futhi imvamisa ukulungiselelwa kwayo kuthatha amafutha amaningi kakhulu njengamafutha nebhotela, ngaphezu kukafulawa kakolweni neqanda ukwenza izinkwa.

Ubhekeni nenyama eshumekiwe efana nesoseji kanye namasoseji yizona khetho ezingcono kakhulu, ngoba ngaphezu kokuba namafutha amaningi nosawoti, acebile nangezivikela, udayi nezithambisi zokunambitha, izithasiselo ezinobuthi emzimbeni futhi ezingacasula amathumbu.

Ungaxazulula kanjani: khetha inyama emhlophe nenhlanzi, bese udla cishe i-120 g yenyama ngesidlo ngasinye, okulingana nosayizi wesandla sakho.

3. Phuza isoda

Iziphuzo ezibandayo yiziphuzo ezicebile nge-fructose, uhlobo lukashukela olonyusa ubungozi bokumelana ne-insulin nesifo sikashukela. Zicebile futhi ngama-acid aqeda uketshezi lwamazinyo, okwenza kubonakale ukubola kwamazinyo, kanye nakumagesi abangela ubuhlungu besisu, igesi lamathumbu kanye ne-gastritis.

Ngaphezu kwalokho, lezi ziphuzo ziqukethe i-sodium ne-caffeine, edala ushintsho kumfutho wegazi nasekugcineni uketshezi. Bona okunye ukulimala kweziphuzo ezibandayo ku: Isiphuzo esincane asibi.

Ungaxazulula kanjani: khetha iziphuzo zemvelo njengamajusi angenashukela, itiye, amanzi namanzi kakhukhunathi.

4. Sebenzisa imicu embalwa

Imicu itholakala kakhulu kwizithelo, imifino, imbewu kanye nokudla okuphelele, kepha lokhu kudla kuthathelwe indawo yimikhiqizo esezimbonini ecebile ngama-carbohydrate, usawoti kanye namafutha, njengokudla okuhlanganisiwe kanye nama-cracker agxishiwe.

Ukudla okune-fiber eningi kukhulisa umuzwa wendlala, kuthanda ukuqunjelwa futhi kwenyuse ingozi yezifo ezifana nomdlavuza wekoloni. Ngaphezu kwalokho, labo abadla imicu embalwa banokudla okungaphansi kwamavithamini namaminerali abalulekile wokuvikela izifo ezinjengomdlavuza nokuguga ngaphambi kwesikhathi. Bona ukuthi yikuphi ukudla okune-fiber eningi.

Ungaxazulula kanjani: udle okungenani izithelo ezi-3 ngosuku, faka isaladi ekudleni okuyinhloko bese ukhetha ukudla okuphelele, njengesinkwa nelayisi.

5. Ungayifundi ilebula lokudla

Ukudla okunezimboni kunothe ngamafutha, ushukela nosawoti, njengoba lezi zithako zingabizi futhi zisiza ukukhulisa impilo yeshalofu lomkhiqizo. Ngenxa yokuthi awawafundi amalebula, abantu abazi izithako ezisetshenzisiwe futhi abazi ukuthi badla ukudla okunobungozi empilweni yabo.

Ukudla okunothe ngamafutha, ushukela nosawoti kuvumela ukuvela kwezifo ezinjengokukhuluphala, isifo sikashukela, umfutho wegazi ophakeme kanye ne-atherosclerosis.

Ungaxazulula kanjani: funda ilebula lokudla ukukhomba ubukhona bamafutha, ushukela nosawoti. Bona ukuthi ungakwenza kanjani ukukhetha okuhle ku: Ungazi kanjani ukuthi ungakathengi nini ukudla kanye nokudla okunoshukela omningi.

Buka le vidiyo elandelayo futhi ufunde ukuthi ungalungisa kanjani lawa namanye amaphutha wokudla:

Amaphutha ajwayelekile wokudla asebekhulile

Amaphutha okudla enziwa ngabantu asebekhulile ayingozi kakhulu empilweni, ngoba kulesi sigaba sempilo amasosha omzimba abuthakathaka futhi kulula ukuba nezifo kanye nezinkinga ezifana nokutheleleka nokoma, ngokwesibonelo. Ngokuvamile, amaphutha amakhulu ekudleni enziwa kulesi sigaba sempilo yile:

• Phuza amanzi amancane: asebekhulile abasakwazi ukulawula amanzi emzimbeni futhi abasazizwa bomile, yingakho ukoma emzimbeni kujwayelekile kubantu abadala, okungadala isikhumba nezindebe ezomile, isiyezi nokuquleka.
• Yeqa ukudla: ngenxa yokukhathala noma ukungabi namandla, kujwayelekile ukuthi abantu abadala bangadli ukudla okulula futhi bangadli kahle, okuholela ekunciphiseni isisindo, ekubeni buthakathaka kwemisipha kanye nengozi eyengeziwe yokuba nezifo ezithathelwanayo ezifana nomkhuhlane nenyumoniya.
• Faka usawoti omningi ekudleni: asebekhulile bezwa ukunambitheka kokudla kuncane, ngakho-ke bathambekele ekufakeni usawoti omningi ekudleni ukuvala isikhala sokunganambitheki, okuvuna ukwanda komfutho wegazi.

Ngakho-ke, asebekhulile kufanele bahlale benamanzi noma ukudla oketshezi lapho bethola khona, ukuze bakwazi ukuzipha amanzi ngosizi abancane usuku lonke, futhi kufanele badle ukudla okuyisisekelo kanye nokudla okulula ngisho noma bengalambile. Kudingeka futhi babe namakhambi anamakha abanawo ukuze bawasebenzise njengezinongo zokupheka, ukufaka esikhundleni sikasawoti, futhi lapho kungenzeka khona umuntu omdala kufanele abheke ukudla kwabo ukuqinisekisa ukuthi abantu abadala banokudla okwanele.