Ukudla Komdlavuza Wezinso: Ukudla Okumele Ukudla Nokukugwema

-Delile

• Yini okufanele udle
• Izithelo nemifino
• Izinhlamvu eziphelele nezitashi
• Amaprotheni
• Yini okufanele uyigweme
• Ukudla okunosawoti omningi
• Ukudla okuphezulu nge-phosphorus
• Amanzi amaningi
• Ngesikhathi sokwelashwa
• Ukudla okudlela endlini

Ukubuka konke

Ngokwe-American Cancer Society, bangaphezu kuka-73,000 abantu baseMelika abazotholakala benohlobo oluthile lomdlavuza wezinso kulo nyaka.

Yize kungekho ukudla okuthile kwabantu abaphila nomdlavuza wezinso, imikhuba emihle yokudla ibalulekile ukugcina umzimba uphilile nokulawula imiphumela emibi yokwelashwa komdlavuza.

Uma uphila nomdlavuza wezinso, lokho okudlayo kungathinta indlela ozizwa ngayo usuku nosuku. Thola ukuthi yikuphi ukudla okufanele ukudle kakhulu, yikuphi ukudla okufanele ukugege, nokuthi yiziphi izinguquko zokudla ongazilindela ngesikhathi sokwelashwa.

Yini okufanele udle

Ukudla ukudla okunempilo, nokulinganisela kubalulekile kunoma ngubani ophila nomdlavuza wezinso.

Izidingo zakho zokudla okunempilo zincike ohlotsheni lokwelashwa okulo kanye nesigaba somdlavuza wakho.Kepha kunokudla okumbalwa okufanele ukwenze ukuzama ukukufaka kukho konke ukudla kwakho:

Izithelo nemifino

Izithelo nemifino kugcwele ifayibha encibilikayo futhi kuwumthombo omuhle wamavithamini namaminerali amaningi abalulekile. Zisiza futhi ukunciphisa amazinga e-cholesterol nokulawula ushukela wegazi lakho. Kufanele uhlose ukuba nezithelo nemifino ephakathi kuka-5 no-10 kusuka emithonjeni ehlukahlukene nsuku zonke.

Izinhlamvu eziphelele nezitashi

Isinkwa sikakolweni sonke, ilayisi lasendle, ne-pasta ephelele kakolweni kungumthombo omuhle wamandla. Bacebile nefayibha, i-iron, namavithamini B.

Ezinye izinhlamvu ziphelele nge-phosphorus ne-potassium. Zombili lezi zingadala izinkinga uma usebenzisa imithamo ephezulu yazo ngenkathi izinso zakho zingasebenzi ngokugcwele. Ngakho-ke, kufanelekile ukubuza nodokotela wakho mayelana nokuthi yikuphi ukudla okusanhlamvu okuphelele okungaba ngcono kuwe.

Amaprotheni

Amaprotheni ayingxenye edingekayo ekudleni kwawo wonke umuntu, njengoba esiza ekwakheni nasekugcineni isisindo semisipha. Kepha amaprotheni amaningi kakhulu kumuntu onomdlavuza wezinso angadala inqwaba yemfucuza etholakala ekudleni egazini. Lokhu kungadala izimpawu ezifana nokukhathala, isicanucanu, nekhanda.

Khuluma nodokotela noma isazi sokudla esibhalisiwe mayelana nenani elifanele nezinhlobo ezingcono kakhulu zamaprotheni ongazifaka ekudleni kwakho.

Yini okufanele uyigweme

Ukudla okuningana kungakhuphula ubungozi bezinkinga ezihlobene nezinso. Yidla lokhu kudla ngokulinganisela noma ukugweme ngokuphelele:

Ukudla okunosawoti omningi

Usawoti ungaphazamisa ibhalansi yoketshezi emzimbeni wakho futhi uholele kumfutho wegazi ophakeme. Lokhu kungenza noma yikuphi ukulahleka komsebenzi wezinso kube kubi kakhulu.

Ukudla okucutshungulwayo kuvamise ukuba ne-sodium eningi, ngakho-ke kukuhle kakhulu ukukugwema:

• ukudla okusheshayo
• ukudla okusemathinini
• ukudla okulula okunosawoti
• dlulisa inyama

Uma kungenzeka, sebenzisa amakhambi nezinongo ukunambitha esikhundleni sikasawoti. Kodwa-ke, uma usebenzisa amakhambi angavamile, hlola umhlinzeki wakho wezokunakekelwa kwempilo.

Ukudla okuphezulu nge-phosphorus

I-Phosphorus iyinto yamakhemikhali edingekayo ekugcineni amandla amathambo. Kepha kubantu abanomdlavuza wezinso, ungakhula egazini lakho futhi kubangele izimpawu ezinjengokulunywa nobuhlungu obuhlangene.

Uma ulwa nalezi zimpawu, ungahle uthande ukunciphisa ukudla kwakho kokudla okuphezulu kakhulu njenge-:

• imbewu
• amantongomane
• ubhontshisi
• kusetshenzwe okusanhlamvu kwe-bran

Amanzi amaningi

Ukweqa ngokweqile komzimba nakho kungadala izinkinga kubantu abanomdlavuza wezinso. Ukuncipha kokusebenza kwezinso kungabeka engozini umkhiqizo wakho womchamo futhi kubangele ukuthi umzimba wakho ugcine uketshezi oluningi.

Kubalulekile ukuthi wonke umuntu aphuze amanzi amaningi, kodwa yenza umzamo wokuqapha ukuphuza kwakho uketshezi ukuze ungasebenzisi inani eleqile.

Ngesikhathi sokwelashwa

Kuvamile ukwehlisa isisindo ngesikhathi sokwelashwa komdlavuza wezinso. Ungathola ukuthi ukuthanda kwakho ukudla okuthile kushintshile. Izinto ebezivame ukukuheha kungenzeka zingabe zisathandeka, futhi zingahle zikwenze uzizwe ucanuzelelwa yinhliziyo.

Sebenzisa ukuzama nokwenza iphutha ukuthola okuya ekudleni okumbalwa okungakwenzi uzizwe ugula. Gxila ekuzidleni lapho kuqhamuka isicanucanu.

Noma ungazizwa ulambile ikakhulukazi, zama okusemandleni akho ukuthi udle ukudla okujwayelekile ukuze amazinga akho wamandla ahlale ehambelana usuku lonke. Uma unenkinga yokudla izingxenye ezinesayizi ephelele, kungasiza ukuhlukanisa ukudla kwakho kube ama-servings amancane ayisihlanu noma ayisithupha esikhundleni sezimbili ezijwayelekile noma ezintathu ezinkulu.

Ukwelashwa komdlavuza kungenza buthaka amasosha omzimba wakho futhi kukwenze uthambekele kalula ekuthelelekeni. Thatha izinyathelo zokuphepha ezengeziwe ngenkathi ulungisa futhi ugcina ukudla kwakho.

Geza umkhiqizo wakho kahle, futhi uqiniseke ukuthi ukudla okufana nenyama, izinkukhu namaqanda kuphekwe kahle. Gwema ukudla okuluhlaza okufana ne-sushi, i-shellfish, namahlumela emifino, futhi ugweme ukuphuza ubisi noma ijusi ongalisebenzisanga.

Ukudla okudlela endlini

Ukunamathela kuhlelo lokudla okunomsoco nokugwema ukudla okungadala izinkinga zezinso kuzokusiza uzizwe unamandla, unempilo futhi unamandla. Khumbula ukubonisana nodokotela wakho noma neqembu lezempilo ngaphambi kokwenza ushintsho olukhulu ekudleni kwakho. Futhi, bika noma yimiphi imiphumela emibi ohlangabezana nayo ngokushesha okukhulu.