Okufanele kudliwe asebekhulile ukuze banciphise isisindo

-Delile

• Imenyu yabantu abadala yokunciphisa umzimba
• Amanye amathiphu wokwehlisa isisindo
• Lokho asebekhulile akufanele bakudle ukuze banciphise isisindo
• Bheka futhi: izivivinyo ezi-5 zabantu abadala abazenzayo ekhaya.

Ukwehlisa isisindo nokufinyelela isisindo esifanele, abantu asebekhulile kufanele badle okunempilo futhi ngaphandle kwehaba, basuse ukudla okunezimboni nokwenziwe, futhi bakhethe ukudla okufana nalokhu:

• Isinkwa esinsundu, ilayisi elinsundu kanye ne-pasta ephelele;
• Inyama nenhlanzi njengenkukhu engenasikhumba, inyama ye-turkey, i-salmon, i-sea bass, i-dorado noma inhlanzi;
• Izithelo ezincanyana ezinama-caloric nezingenantanga, njenge-sitrobheli, ikhabe, i-kiwi, i-apula noma ipheya.
• Izinhlamvu ezigcwele, okusanhlamvu kakolweni, ibhali, i-oats, amantongomane nembewu;
• Imifino nemifino;
• Ubisi olunemisipha nemikhiqizo yobisi enciphile efana noshizi weMinas noma i-yogurt elula.

Ukudla njalo kwalokhu kudla kwenza abantu asebekhulile banciphe futhi bafinyelele isisindo sabo esifanele, okubalulekile ukunciphisa ubungozi bezifo ezinjenge-stroke, umfutho wegazi ophakeme, uhlobo lwesifo sikashukela sohlobo 2, izinkinga zenhliziyo, isifo senhliziyo, umdlavuza noma i-anemia, isibonelo.

Imenyu yabantu abadala yokunciphisa umzimba

Isibonelo semenyu yabantu asebekhulile ukunciphisa umzimba sifaka:

• Ukudla kwasekuseni: 1 ingilazi yobisi olunamafutha kanye nocezu olu-1 lwengqamuzana eliphelele noshizi wemina; noma ingilazi e-1 yejusi yemvelo kanye ne-toast engu-2 ephelele enezilayi ezi-2 zeshizi iMinas;
• Ukuhlangana: 1 isithelo namakhukhi amabili we-cornstarch; noma ucezu olu-1 lwesinkwa se-rye; noma 1 inkomishi yetiye engenashukela nesithelo esingu-1;
• Isidlo sasemini: I-100 g yesalmoni eyosiwe ene-300 g yemifino esikiwe kanye nesithelo esingu-1 sedizethi; noma isifuba senkukhu esosiwe nesaladi kanye no-50 g welayisi isithelo esingu-1 se-dessert;
• Isidlo sasemini: 50 g wesinkwa esiphelele noshizi wemina kanye ne-yoghurt yemvelo engu-1; noma izithelo ze-smoothie;
• Isidlo sakusihlwa: 250 g wokhilimu wemifino othosiwe webele lenkukhu nge-1/2 aubergine;
• Isidlo sakusihlwa: 1 i-yogurt elula; noma ingilazi e-1 yobisi olusikiwe ngamakhukhi ama-cornstarch ama-2.

Ngaphezu kokulandela imenyu yokwehlisa isisindo, kubalulekile futhi ukuphuza okungenani amalitha ayi-1.5 amanzi ngosuku nokuzivocavoca umzimba. Thola ukuthi iziphi izivivinyo ezinhle kakhulu ongazijwayeza: Ukuzivocavoca okuhle kwabadala.

Amanye amathiphu wokwehlisa isisindo

Amanye amathiphu abalulekile okuthi asebekhulile ukunciphisa umzimba afaka:

• Gwema ukweqa ukudla, wenze ukudla okungu-6 ngosuku;
• Nciphisa usawoti ekudleni kwakho ukusiza ukuvimbela ukugcinwa koketshezi nomfutho wegazi ophakeme ngokufaka esikhundleni samakhambi anamakha. Bona ukuthi unganciphisa kanjani ukusetshenziswa kasawoti;
• Funda ilebula lokudla ukuze wazi inani likashukela elikhona, elingaba namanye amagama afana nesiraphu yommbila, ama-molasses, isiraphu yelayisi, ujusi lukamoba, i-fructose, i-sucrose, i-dextrose noma i-maltose, isibonelo. Funda kabanzi ku-: 3 izinyathelo zokunciphisa ukusetshenziswa koshukela;
• Gwema iziswidi zokufakelwa, ukhetha iswidi iStevia engokwemvelo;
• Ukupheka umusi: kusiza ukwehlisa isisindo ngoba akudingekile ukufaka uwoyela, uwoyela womnqumo noma ibhotela ukupheka. Thola ukuthi ungampheka kanjani umusi ku: Izizathu ezi-5 ezinhle zokupheka umusi.

Bheka futhi namathiphu kadokotela wokondla umzimba wokwehlisa isisindo esinempilo:

Lokho asebekhulile akufanele bakudle ukuze banciphise isisindo

Ukwehlisa isisindo, kubalulekile futhi ukuthi abantu abadala bangadli ukudla okunothe ngamafutha noshukela okufana nalokhu:

• Amaswidi, amakhekhe, i-pizza, amakhukhi;
• Amafriji aseFrance, amakhukhi agxishiwe, u-ayisikhilimu;
• Ukudla noma ukudla okulula, kanye nokudla okunezimboni nokwenziwe;
• Ukudla okuthosiwe, amasoseji nokudla okulula;
• Fukudla kwe-ast namaswidi okufakelwa.

Ngaphezu kwalokho, abantu abadala kufanele bakugweme ukuphuza utshwala neziphuzo ezibandayo.

Bheka futhi: izivivinyo ezi-5 zabantu abadala abazenzayo ekhaya.