Isilinganiso sabantu: siyini nokuthi senzelani

-Delile

• Yenzelwe ini
• 1. Isiza ekulawuleni isisindo
• 2. Isiza ukulawula amathumbu
• 3. Usizo ekulawuleni ukunqamuka kokuya esikhathini
• 4. Kunciphisa ubungozi besifo senhliziyo
• Ungathenga kuphi
• Ukwenza kanjani ukudla komuntu ekhaya
• Ungenza kanjani i-smoothie yezithelo ngokudla komuntu

Ukudla komuntu yigama elidume ngokunikezwa kumkhiqizo owenziwe yingxube yezinhlamvu ezigcwele, ufulawa, i-bran nezinye izinto. Icebile ngama-antioxidants, amaprotheni, imicu, amavithamini kanye namaminerali angavamile ukutholakala ekudleni okujwayelekile futhi angafakwa kalula ekudleni okuyinhloko kosuku ukuze kwandiswe izinzuzo emzimbeni.

Le ngxube yakhiwe ngokuyisisekelo: i-oats, ushukela onsundu, i-cocoa powder, i-fiber fiber, i-soy powder, i-sesame, i-guarana, imvubelo yobhiya, i-flaxseed, i-quinoa ne-gelatin eyimpuphu. Ithole leli gama ngokubhekisele kokuphakelayo kwezilwane, okutholakala nangomxube onomsoco wokudla okuhlukahlukene.

Ukudla komuntu kungathengiswa kukhonjiswe ngokufaka okunye noma ngaphezulu kokudla kwansuku zonke, kepha, kusukela ngo-2011 ANVISA uxwayise ngokuthi akunconywa ukufaka ukudla endaweni yabantu, ngoba kuyinhlanganisela enothe ngezakhi ezahlukahlukene, angeke ikwazi ukuhlangabezana nakho konke izidingo zomsoco zomzimba. Kungakuhle ukuyidla ngokudla okulula noma ngebhulakufesi.

Yenzelwe ini

Ukudla komuntu kucebisa ukudla futhi kuthuthukise ukudla okunempilo. Ngenxa yenani elikhulu lezinhlamvu eziphelele kanye nemicu ekhona emqubeni, ukusetshenziswa kwesilinganiso somuntu kunezinzuzo eziningana, ezinjengalezi: ukulawula isisindo, ukusebenza kwamathumbu okuthuthukile, ukuvikelwa kwempilo yenhliziyo nokulawulwa kwezimpawu zokuya esikhathini.

1. Isiza ekulawuleni isisindo

Inani elikhulu lemicu encibilikayo, ikakhulukazi equkethwe ngama-oats, lisiza ekwehliseni ukukhipha isisu, kwande ukusutha nokuncipha kokudla. Ezinye izingxenye zokudla kwabantu zisiza nokusheshisa imetabolism futhi zivuse ukugaya, njenge-cocoa powder, i-guarana powder, i-quinoa ne-flaxseed, ngokwesibonelo.

Funda amathiphu amaningi alula wokuthi unganciphisa kanjani isisindo.

2. Isiza ukulawula amathumbu

Okuphakelayo komuntu nakho kunenhlanganisela yokusanhlamvu okuyimithombo yemicu engancibiliki, etholakala kakhulu ku-fiber yengqolowa, i-flaxseed kanye ne-quinoa. Imicu engafakwanga ivimbela ukuqunjelwa ngokwandisa indle nokukhuthaza ukunyakaza kwamathumbu. Incomo yansuku zonke ye-fiber icishe ibe ngama-30g / ngosuku, okunzima ukukufeza ngokudla okuphansi ezinhlamvwini ezigcwele.

3. Usizo ekulawuleni ukunqamuka kokuya esikhathini

Phakathi kwezingxenye zokudla kwabantu kukhona i-soy ne-flaxseed, ukudla okubili okunothe kuma-isoflavones. Ama-Isoflavones yizinto ezibizwa ngokuthi yi-phytoestrogens, ngoba zifana kakhulu ne-hormone estrogen futhi, ukusetshenziswa kwazo kusiza ekwehliseni nasekulawuleni izimpawu ezibangelwa ukunqamuka kokuya esikhathini. Thola okuningi mayelana nezimpawu zokunqamuka kokuya esikhathini.

4. Kunciphisa ubungozi besifo senhliziyo

Ngoba inenqwaba yezakhi zomzimba ezinomsebenzi wokulwa ne-antioxidant nama-polyunsaturated fatty acids afana no-omega 3 no-6, ngokwesibonelo, ukudla komuntu kuba yisivikeli esinamandla sempilo yenhliziyo, ngoba kungenzeka ukukhuthaza ukulawulwa kwezinga le-cholesterol igazi., ukunciphisa amazinga e-triglyceride futhi usize ukulawula umfutho wegazi. Ngaphezu kwalokho, ama-antioxidants futhi avimbela ukuvela kwezifo ezingalapheki ezingapheli, njengokukhuluphala, umfutho wegazi ophakeme nesifo sikashukela.

Ungathenga kuphi

Kunezinhlobo ezahlukahlukene nezinhlobo zokudla komuntu, ezahlukile ngokwesilinganiso nezinhlobo zezithako, indlela yokulungiselela nezinhlobo zokusetshenziswa. Ngokuvamile lolu hlobo lomkhiqizo lungatholakala ezitolo zokudla nezitolo ezithile eziku-inthanethi.

Kodwa-ke, kungenzeka ukwenza ukudla komuntu ekhaya, ukuthenga izithako ngokuhlukile.

Ukwenza kanjani ukudla komuntu ekhaya

Ukwenza ukudla komuntu ekhaya kulula kakhulu, vele ulandele isincomo:

Izithako:

• 250 g wefayibha kakolweni;
• 125 g wobisi oluyimpuphu;
• 125 g wefilakisi ensundu;
• 100 g ushukela onsundu;
• 100 g we-oats ogoqiwe;
• 100 g wesame egobolondweni;
• 75 g wegciwane likakolweni;
• 50 g we-gelatin engathandeki;
• 25 g we-guarana oluyimpuphu;
• 25 g wemvubelo kabhiya;
• 25 g wecocoa powder.

Imodi yokulungiselela:

Hlanganisa zonke izithako zeresiphi kahle, beka embizeni engangeni moya, ugcine esiqandisini. Le recipe izokhiqiza u-1kg.

Le ngxube ingangezwa ekudleni noma isetshenziselwe ukucebisa ama-smoothies ezithelo.

Ungenza kanjani i-smoothie yezithelo ngokudla komuntu

Izithako

• 250 ml wobisi olusikiwe noma ubisi lwe-soy;
• Izipuni ezi-2 zomquba owenziwe ekhaya;
• 1 inkomishi (yetiye) yezithelo ezithile eziqoshiwe.

Imodi yokulungiselela:

Shaya zonke izithako ku-blender, thambisa ukunambitha noju.