Lolu hlelo lokudla ngokudla okunempilo losuku olungu-1 luzokusiza ukuthi ubuyele emgqeni

-Delile

• Ukudla kwasekuseni
• Isidlo sasemini
• Isidlo sakusihlwa
• Buyekeza kwe-

Mhlawumbe uchithe ubusuku obubodwa besonto uzama izindawo zokudlela ezintsha nabangane bakho abakhulu, uthathe uhambo olude lweviki waya endaweni yokudla, noma ubenecala elibi lokulangazelela ushokoledi kule nyanga. Kungakhathaliseki ukuthi yisiphi isizathu sakho sokuphambuka ezinhlosweni zakho zokudla okunempilo (noma u-Dry January), ungase ungazizwa ushisa kangako ngemva kwalokho.

"Ukuphuza ngokweqile kungaphazamisa uhlelo lwakho lwe-GI futhi kubambezele ukugaya kwakho," kusho uSusan Albers, isazi sokusebenza kwengqondo eCleveland Clinic kanye nombhali wencwadi entsha. Ukuphathwa Kwesiphanyeko. "Ukuze uvuselele i-metabolism yakho futhi uzizwe uvutha, wondla umzimba wakho ngendlela efanele. Kumayelana nokuzondla ngokuqonda.”

Lokho kusho ukuthi ukudla okugcwele izakhamzimba okudingayo ukuze umzimba wakho ubuyele ekuzizweni umuhle kakhulu. Ngenhlanhla, ungaziqinisa kabusha ngosuku olulodwa ngosizo lwalolu hlelo lokudla. Ngokuvamile, qiniseka ukufaka ukuhlanganiswa kwamaprotheni, i-fiber, nemifino ukunikeza umzimba wakho ukuqalisa kabusha okudingayo. (Ufuna ngaphezu kosuku olulodwa? Zama le nselele Yokudla Ehlanzekile Yezinsuku Ezingu-30.)

Ukudla kwasekuseni

"Awungeke ushaye amanye amaqanda nesinkwa sikakolweni okuphelele ukuze ubuyele esimweni," kusho uKeri Gans, R.D.N., a Umumo Ilungu leBrain Trust nombhali we Ukushintsha Ukudla Okuncane. Amaqanda aqukethe uvithamini B12, okunikeza amandla. Bacebile futhi nge-cysteine, i-amino acid esiza umzimba wakho ukuthi ukhiqize i-glutathione, i-antioxidant ephela emzimbeni lapho uphuza utshwala, usho kanjalo. Isigaxa se-okusanhlamvu esiphelele (qaphela umehluko phakathi kukakolweni ogcwele nokusanhlamvu okuphelele) kulayishwa ngefayibha yokugcwalisa, kukugcina usuthi njalo ekuseni.

Ukuze uthole ukukhuthazwa okwengeziwe:Engeza uhlangothi lukabhanana osikiwe ukuze uthole i-potassium, imineral esiza ukulawula amazinga oketshezi ohlelweni lwakho futhi ithuthukise amandla emisipha, kusho u-Albers.

Isidlo sasemini

Gwema noma yini esindayo, engadala ukuthi uzizwe uvilapha. Khetha isaladi ngemifino enamaqabunga amnyama (njengesipinashi noma i-kale), equkethe amaminerali afana ne-magnesium ne-calcium abaningi bethu abangatholi ngokwanele. Bese ufaka imifino kanye namaprotheni okwakha imisipha, njengenkukhu noma i-tuna ekheniwe, kusho uGans. Uma ungumuntu odla ezitshalweni, phakamisa isitsha sakho ngama-chickpeas anothe ngo-vitamin B ukuze uhlale unamandla. (Enye yalawa masaladi anelisa kakhulu izokwenza ubuqili.)

Okwengeziwe:Phuza amanzi amaningi ngesidlo sasemini nantambama yonke ukuze uhlale unamanzi, kusho u-Albers. I-hydration ibalulekile emandleni.

Isidlo sakusihlwa

I-salmon eboshiwe ngemifino eyosiwe kuyisinqumo esihle kakhulu esidlweni sakho sokugcina sosuku. Umkhiqizo ukukunikeza ama-antioxidants, kanti izinhlanzi zikunikeza amaprotheni namafutha anempilo, kusho uGans. Noma zama i-pasta enezimfanzi nemifino esuswe ngegalikhi kanye namafutha omnqumo ngezinzuzo ezifanayo.

Ukuze uthole ukukhuthazwa okwengeziwe:Yidla i-apula, ipheya, noma iwolintshi ukuze uthole isidlo sakusihlwa sangemva kwesidlo sakusihlwa. Lezi zithelo azigcini ngokugcwaliswa ngamavithamini nefayibha kepha futhi zinamanzi amaningi (okusho ukuthi, anika amandla) okuqukethwe amanzi, kusho u-Albers.

Shape Magazine, Januwari / Februwari 2020 udaba

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