Ukudla okufanele nsuku zonke kwamantombazane nabesilisa

Lapho umuntu ecekela phansi umzimba ngokudla okungenampilo iminyaka eminingi, kuvela izinkinga ngenxa yesisindo eseqile nokunye ukukhubazeka kwangaphandle. Ngasikhathi sinye, kuyinkinga ukushintshela ekudleni okujwayelekile. Ake sibheke umsoco olungile nemenyu yansuku zonke yokwehlisa isisindo samantombazane nabesilisa.

Uma uthatha isinqumo sokushintsha indlela ophila ngayo futhi ushintshe indlela okondla ngayo, ekuqaleni, zikhawulele kuqoqo lwezindlela zokupheka ezilula. Ngenxa yalokho, uzokuvalelisa ekudleni kwakho okujwayelekile futhi uzivikele ekuhlushweni okuhambisana nokupheka okujabulisa ukupheka.

Umuntu ngamunye unezintandokazi zokunambitheka ngazinye, ngakho-ke ngizobheka imenyu eguquguqukayo yansuku zonke. Uma ungathandi umkhiqizo, shintsha kalula.

Amathiphu awusizo

• Phuza amanzi ikota yehora ngaphambi kokudla kwasekuseni. Yidla kancane ibhulakufesi, ngoba okwamanje uhlelo lokugaya alulungele ukuthola inani elikhulu lokudla.
• Uma ungenawo umuzwa oqinile wendlala ekuseni, khona-ke ungasinciphisa isisu esisuswe. Jabulela isidlo sasekuseni se-yoghurt yemvelo ngezincezu ezimbalwa zesinkwa esiphelele.
• I-oatmeal ejiyile emanzini kubhekwa njengokwelashwa kwasekuseni. Ekupheleni kokudla okumnandi, engeza ubisi. Faka esikhundleni soshukela uju.
• Phuza itiye elinamakhambi ngaphandle koshukela. Uma uphuza kuphela iziphuzo ezinoshukela, zama ukufaka isihlabathi esimhlophe ngesithelo esomile esincane. Omisiwe, amabhilikosi omisiwe nezinsuku aqukethe i-fructose eningi, engathatha isikhundla sikashukela futhi inikeze izinzuzo eziningi.
• Khumbula, isidlo sasemini yisidlo sakho esinomsoco kakhulu. Uma uzizwa uthanda ukudla inyama enambithekayo noma ukudla okunzima, kwenze emini. Ngenxa yalokho, umzimba uzogaya yonke into kusihlwa.
• Uma ufuna ukudla kahle, yidla isobho ngesidlo sasemini. Shintsha amazambane ne-pasta ngamabele, ama-beet, iklabishi nemidumba.
• Yidla inhlanzi kabili ngesonto bese uyishisa. Kungcono ukudla inyama kanye ngesonto, ikakhulukazi uma umsebenzi ungahlobene nokusebenza komzimba. I-Stew ibhekwa njengenketho engcono kakhulu.
• Musa ukuhlehlisa ukudla kwakusihlwa kuze kuhlwe. Yidla amahora ambalwa ngaphambi kokulala. Ukuze uthole isidlo sakusihlwa, imifino ebhakwe noma amasaladi agqoke uwoyela wemifino kufanelekile. Uma ulambile ngaphambi kokulala, ingilazi ye-kefir izosiza ukubhekana nayo.

Manje uyaqonda ukuthi yini eyakha umsoco ofanele. Kepha amathiphu alandelayo nawo awazukulimaza. Yidla kancane futhi ukuhlafune kahle ukudla kwakho. Ngikholwe, ukudla okugwinywe ngokushesha akumuncwanga kahle futhi akulethe nzuzo encane. Ukuhlafuna ngokulinganayo kuzonciphisa inani lokudla okudingekayo ukuze kugcwaliswe.

Zama ukufaka imifino, amantongomane, izithelo nemikhiqizo yobisi ekudleni kwakho. Zenza ukujwayela komzimba kube nethonya elihle kulesi sibalo.

Umsoco ofanele wokwehlisa isisindo

Ukudla okunempilo okwehlisa isisindo kusekelwe kwimenyu yemikhiqizo ekhuthaza ukushiswa okungenabuhlungu kwamangqamuzana amafutha. Kulesi simo, ingqikithi yekhalori yokudla ngosuku kufanele ibe ngaphansi kwenani lamakhalori ashisiwe ngosuku.

Abantu abakhuluphele bangancipha ngaphandle kokulimaza impilo yabo. Ubufakazi obucacile balokhu iqiniso lokuthi amantombazane, ngemuva kokudla okude futhi okungenamphumela, akhetha ukudla okunomsoco okugxile ekulweni namakhilogremu amaningi.

Izinyathelo eziyi-12 zokwehlisa isisindo ngokudla okufanele

1. Ukudla kufanele kusekelwe kwizithelo nemifino. Nikeza okuthandwa yimifino, ayi-sucrose encane. Gxila kuphayinaphu kanye namawolintshi phakathi kwezithelo. Iqembu lomkhiqizo wezithelo nemifino licebile nge-fiber nezinto ezinempilo.
2. Phuza kakhulu. Njengoba umkhuba ukhombisa, abantu, ngenxa yobunzima, badla uketshezi oluncane, olunomthelela wamehlo abuthuntu, ukufiphala kwesikhumba nokubukeka kwezinkinga zokugaya ukudla. Ngakho-ke, phuza okungenani izingilazi eziyi-8 zoketshezi nsuku zonke. Ijeli, amanzi amaminerali, i-compote, isiphuzo sezithelo noma itiye kuzokwenza.
3. Uma ufuna okhalweni abanomusa okhalweni oluncane, khohlwa ngama-carbohydrate alula anothe ngoswidi, amakhekhe namaswidi. Kanye ngesonto, uvunyelwe ukuzitotosa ngenani elincane lezinto ezinhle. Ngincoma ukuthi ngidle i-grapefruit noma ushokoledi omnyama ukuze ngijabule.
4. Ukuze uthole ibhulakufesi, iphalishi lilungile - umthombo we-fiber namaminerali. Yipheke emanzini ngaphandle kokufaka uwoyela. Inketho engcono kakhulu i-oatmeal enezithelo ezomisiwe, iphalishi lelayisi elinamathanga, noma i-buckwheat enanyanisi kanye nezaqathe.
5. Ungaphazanyiswa ngesikhathi sokudla kwakho. Sebenzisa noma yikuphi ukudla ngokucabangisisa. Kufakazelwe ukuthi indlala iyanyamalala ngemuva kwekota yehora kusukela ekuqaleni kokudla. Uma udla kancane, uzodinga ukudla okuncane okufanele ukugcwalise.
6. Miselela imikhiqizo eyingozi ngama-analogues awusizo. Sebenzisa uju esikhundleni sikashukela, shintsha ingulube enamafutha nge-veal mafutha. I-yogurt eyenziwe ekhaya izothatha indawo kokhilimu namafutha omuncu omuncu.
7. Uvalelise ngeziphuzo ezidakayo, ubhiya nogologo ukuze uthole isithunzi esihle futhi esifanelekile. Lezi ziphuzo zinama-calories amaningi futhi ziyathandeka. Uma uzizwa uthanda ukuphumula, zikhawulele engilazini yewayini elibomvu.
8. Nciphisa izingxenye ezithile. Kwenze lokhu ngokweqiniso nangokubonwayo. Esikhundleni sama-gram angamakhulu amathathu, yidla amakhulu amabili, bese ufaka amapuleti amakhulu ngamasoso amancane. Ingxenye encane epuletini elincane ibukeka njengesidlo sasemini esihle.
9. Vakashela izitolo zokudla ngendlela ematasa. Ososayensi bafakazele ukuthi abantu abalambile bathenga inani elikhulu lokudla okungadingekile ngenxa yomuzwa wendlala.
10. Hlala ulwa nokudangala nokucindezeleka. Ngomthwalo osindayo ohlelweni lwezinzwa, umuntu udla kakhulu futhi akakwazi ukuthola okwanele. Umculo, ukuhamba nokuxhumana kuzosiza ukwenza isimo sijwayelekile.
11. Ukudla okuhlukahlukene kuyisihluthulelo sempumelelo. Thenga ukudla okudliwayo, ulinge bese uzama inhlanganisela entsha yokunambitheka. Ukudla okunempilo kuyajabulisa.
12. Ungalokothi udle ngemuva kuka-7pm. Noma kukhona iroli ekhangayo efrijini, hhayi isinyathelo sokungena ekhishini. Uma indlala icasula, phuza i-kefir noma udle i-apula.

Naka enye yezindlela ezindala zokulwa nesisindo. Shiya itafula ulambile kancane. Futhi ukuvivinya umzimba, ukudansa nokubhukuda kuzosiza ukugcina umzimba usesimweni esifanele. Noma kungekho izindlela zokupheka zomhlaba wonke zokukhuluphala ngokweqile, zisebenzele wena.

Ukudla okufanele kwamantombazane

Izici ezahlukahlukene zithinta impilo yabantu - ufuzo, imvelo, ukubekezelelana kwengcindezi nendlela yokuphila. Indima ebalulekile ekugcineni impilo nenhlalakahle idlalwa ngumsoco, othinta isimo sesikhumba, umsebenzi wezinhlelo zangaphakathi nezitho zomzimba, kanye nokuzivikela komzimba.

Amantombazane anentshisekelo kumasu okondleka okufanele. Ake sikhulume ngalokhu.

• Ukudla okunomsoco kuhilela izingxenye eziningana. Lawa amaminerali, amavithamini, amafutha, amaprotheni, ama-carbohydrate namanzi. Kunconywa ukuthi kudliwe inani elifanele, ngoba ukunwetshwa ngokweqile noma ukushoda kubeka izingozi empilweni.
• Yidla ukudla okuncane okungenani izikhathi eziyisithupha ngosuku. Inqwaba yokudla kwansuku zonke kufanele kube yisidlo sasemini nebhulakufesi. Ukudla kwakusihlwa kufanele kube lula. Yiba nesidlo sakusihlwa kuze kube ngu-8pm.
• Ukudla okulungile kwamantombazane kusekelwe izithelo nemifino. Babala u-40% wokudla kwansuku zonke. Ukudla inani elilungile lalokhu kudla kunika umzimba i-fiber, amavithamini kanye nezinto zokulandela umkhondo.
• Izinhlamvu nokusanhlamvu kubhekwa njengengxenye ebalulekile yokudla okunempilo. Ukudla kwentombazane ngayinye kufanele kufaka irayisi elinsundu, okuyisiphuzo esihle kakhulu. Ihlanza umzimba ubuthi. Amantombazane ngeke akulimaze ukudla amantongomane, okuwumthombo we-fiber yokudla ne-potassium.
• Amanzi, inhlanzi, inyama kanye nemikhiqizo yobisi nayo ifakiwe ekudleni okufanele.
• Faka okunye ukudla okunama-kilojoule amaningi ngokudla okunama-kilojoule amancane. Khumbula, inani eliphelele lama-calories ngosuku ngentombazane emaphakathi alidluli ku-1800 kcal.

Amathiphu Wevidiyo

Ukudla okucatshangwe kahle kwamantombazane kuhilela ukusebenzisa amanani amancane, amafutha, usawoti kanye noshukela, kanye nokudla okwenziwe ngezimboni. Kuyasiza ukugcina impilo nokwelula intsha.

Ukudla okufanele kwabesilisa

Ukudla kwabantu kuhlukile. Uma umkhiqizo ulusizo kumuntu oyedwa, kuyingozi komunye. Sihlolisise ukudla kwabesifazane, manje sizoxoxa ngokudla kwabesilisa namamenyu nsuku zonke.

Njengoba abesilisa benqena ukungena ezindabeni zasekhishini, abesifazane kufanele balawule umsoco wobulili obuqinile.

1. Umzimba wesilisa udinga amandla amaningi. Abesilisa basebenza ngokwengeziwe, futhi umsebenzi wabo uvame ukuhambisana nokusebenza komzimba. Ngenxa yesisindo esikhulu semisipha, badinga ukudla okunama-kilojoule amaningi.
2. Inani elilungile lama-calories endoda ejwayelekile engazibandakanyi nomsebenzi osindayo womzimba yi-2500 kcal. Ama-carbohydrate ayinkimbinkimbi abhekwa njengomthombo wamandla, ngakho-ke okusanhlamvu, izithelo, okusanhlamvu nemifino kufanele kufakwe ekudleni kwamadoda.
3. Amafutha emvelaphi yemifino nawo aziqhayisa ngamandla aphezulu wamandla. Ngakho-ke ngeluleka amadoda ukuthi adle imbewu, amantongomane, ukwatapheya kanye namafutha emifino kaningi. Amandla amaningi enempilo ezinhlanzini ezinamafutha, nakho okunothile ngamavithamini ancibilikayo anamafutha.
4. Umzimba wesilisa nawo udinga amaprotheni, isilinganiso sansuku zonke esingu-100 amagremu. Le nto isekela ubukhulu bemisipha futhi iyabandakanyeka ekuvuseleleni amaseli. Amaprotheni aqinisekisa ukusebenza kahle komzimba, alawula ama-hormone futhi ajwayelekile imetabolism.
5. Inyama enciphile, imikhiqizo yobisi, amantongomane nemifino enamaqabunga kubhekwa njengemithombo yamaprotheni. Zama ukuphaka inyama yenkonyana, inkukhu, ushizi, i-kefir, amakinati, amakhambi, inyama kanogwaja, ubisi kanye ne-cottage shizi kaningi etafuleni lendoda.
6. Kunemikhiqizo eminingi esekela ukusebenza okujwayelekile kwezitho zobulili zabesilisa. Sikhuluma ngokudla okunothe nge-phosphorus, zinc, amaprotheni kanye namavithamini akhulisa ukukhiqizwa kwe-testosterone. Into ebaluleke kakhulu i-zinc, ukuntuleka kwayo okubangela ukungabi namandla.

Qiniseka ukuthi ubhala phansi amagama okudla amadoda atshelwa ukuthi akudle ngamanani amancane kudayari yakho. Sikhuluma ngokudla okwandisa ukukhiqizwa kwamahomoni abesifazane - ubhiya, ikhofi, amasoseji, ubhontshisi, uphizi nokudla okulula. Futhi, ungakufaki ukudla okuqukethe izithasiselo zamakhemikhali ekudleni kwakho.

Imenyu yamadoda efanele inikeza ukuhlinzekwa ngokufanele kokudla usuku lonke. Wonke umuntu wesilisa kufanele adle ibhulakufesi, isidlo sasemini senyama, nesidlo sakusihlwa esigcwaliswe ngokulingene. Futhi uma umfana enza umsebenzi wezandla, welulekwa ukuthi aphuze kakhulu.

Ukudla okufanele kwezingane

Abazali banesithakazelo ekutheni izingane zabo zidla kahle yini. Njengoba le ndaba imayelana nokudla okunempilo, ake sicabangele ukudla kwengane, okususelwa kusethi elinganisiwe yezakhi zokulandela kanye nezakhamzimba.

Inani lama-calories, ama-carbohydrate, amaprotheni kanye namafutha kuncike eminyakeni yengane futhi hhayi bonke omama abazi lezi zinombolo. Ukondla izingane zakho ngendlela efanele kulula uma ulandela imenyu yansuku zonke enempilo.

• Ukudla kwengane kufanele kube kufanele iminyaka. Awukwazi ukunika ingane yakho ukudla okuvunyelwe ingane eneminyaka emibili. Noma ngabe ukudla kumnandi, akusho ukuthi kuzokuzuzisa. Futhi kunconywa ukunikeza izingane ukudla okusanda kulungiswa.
• Uhlobo lokondla lubhekwa njengolubaluleke ngokulinganayo. Futhi izingane ezisanda kuzalwa zinconywa ukuthi zondliwe lapho zifunwa. Esikhathini esizayo, ukudla kwezingane kungaphansi kokulungiswa. Inani lokudla kufanele liphelele, ngoba ukulamba noma ukudla ngokweqile akusizi.
• Esigabeni sokuqala sempilo, ubisi lwebele lubhekwa njengokudla okuyinhloko kwengane. Ngokuhamba kwesikhathi, ukudla okuhambisanayo kwethulwa ekudleni. Qala ngesipuni esincane, ukwanda kancane kancane ivolumu ibe ngamakhulu amabili amagremu.
• Odokotela baqinisekisa ukuthi umkhiqizo owusizo kakhulu emzimbeni wengane yi-apula. Izithelo acid zibulala amagciwane abolayo futhi zivikela isisu sengane. Ama-apula aqukethe amavithamini amaningi nezakhamzimba.
• Izaqathe ne-broccoli zisendaweni yesibili ngokwezinzuzo. Iklabishi ilungele ukwenza isobho lamavithamini, futhi ngesisekelo sezaqathe ngokufakwa kwe-apula, ngincoma ukwenza amazambane acubuziwe noma ijusi.
• I-Garlic no-anyanisi zivala ezintathu eziphezulu. Ingane ngeke iyithande le mifino ingavuthiwe, kepha ngikweluleka ukuthi uyisebenzise ekulungiseleleni ezinye izitsha.
• Ukudla kwezingane okulungile akucabangeki ngaphandle kokusanhlamvu. Zinikeze izingane zisencane futhi nsuku zonke. Inhlanzi, inyama, ubisi namaqanda nakho kuhle ezinganeni.

Khumbula, kudinga imali eningi ukuhambisana ngokugcwele nezinkambiso ezikhona ezishiwo umsoco ofanele, ngoba izindleko zokudla ziphakeme. Kepha akufanele ugcine impilo yengane.

Ungalokothi unikeze izingane ukudla okubangela ukungezwani komzimba nemikhiqizo ethengwe esitolo enamalebula akhanyayo. Sikhuluma ngama-soda, ama-crackers, ama-chips nezinye izibiliboco eziyingozi.

Ukudla okunomsoco kunezinzuzo eziningi. Kukhulisa amandla engqondo, anomphumela omuhle enkumbulweni, ekuqondeni nasekuqineni kwengqondo yomuntu. Ukudla ukudla okunempilo kunikeza umuzwa omkhulu wenjabulo, kwandisa ithoni yemvelo nengqondo, ehlala isikhathi eside.

Ukudla okunempilo akuqedi amandla omzimba okugaya futhi umuntu unamandla okusebenza. Uma udla kahle isikhathi eside, kuzosiza ukuqeda ukudangala futhi kuqede ukulimala kwamasosha omzimba. Ngizokubona!

Bukela ividiyo: Breakfast in South Africa at Companys Garden Restaurant in Cape Town (Juni 2024).