Ongakwazi ngokudla kwezithelo nemifino, izindlela zokuqalisa kanye nezimfihlo zempumelelo yayo

Ukudla imifino nezithelo eziningi kubalulekile empilweni enhle futhi kungase kunciphise ingozi yezinye izifo, futhi ukudla izithelo nemifino kuyingxenye ebalulekile yokudla nokuncipha kwesisindo. Abantu abaningi abanesisindo esinempilo futhi esifanelekile badla lezi zakhi.Umbuzo uthi, ingabe ukudla kwesithelo nemifino kuyasiza ekunciphiseni isisindo kuphela? Ngakho-ke, kulesi sihloko sizofunda ngalokhu kudla kanye namathiphu abaluleke kakhulu kanye nokulimala. Ngakho qhubeka ufunda.

Kuyini ukudla kwesithelo nemifino?

Ngokuvamile, ukuze ulahlekelwe isisindo, kufanele udle ama-calories ambalwa ukuze uthole isisindo esifanele, futhi ungakufeza lokhu ngokulandela ukudla kwezithelo nemifino, inani eliphansi lama-calories, ngaphezu kwephesenti elincane lamafutha, kanye lokhu kudla kuqukethe amavithamini amaningi, amaminerali, ama-antioxidants, futhi anothe nge-fiber Lokhu kunenzuzo empilweni ngaphezu kokulahlekelwa isisindo.

Nokho, masazise iqiniso elibalulekile, eliwukuthi ukudla okunamagremu angu-150 esifuba senkukhu eyosiwe, amagremu angu-300 amazambane anesikhumba, amagremu angu-20 ebhotela, namagremu angu-30 kashizi onganamafutha amancane, amagremu angu-500, futhi kunikeza. 790 kcal. Ngenkathi udla ukudla okuqukethe amagremu angu-130 enkukhu yenkukhu, amagremu angu-200 amazambane, amagremu angu-5 ebhotela, amagremu angu-80 we-broccoli, amagremu angu-45 izaqathe, namagremu angu-40 esaladi eluhlaza, kuzonikeza isisindo esiphelele amagremu angu-500, kodwa ngokubuyisela inikeza ama-calories angu-480 kuphela.

Lokhu kusho ukuthi ngokuhlanganisa imifino nezithelo esidlweni kanye nokudla amaprotheni, ama-carbohydrate, namafutha, ingqikithi yama-calories iphansi kunokudla ukudla ngaphandle kokwengeza noma yimiphi imifino. Futhi, ukudla okuqukethe izithelo nemifino kuzokwenza uzizwe ugcwele, nokudla okunempilo kokulahlekelwa isisindo.

Izinzuzo zokudla kwezithelo nemifino

Izithelo nemifino kufanele kube yingxenye ebalulekile yokudla kwakho kwansuku zonke.Kusiza futhi ekugcineni isisindo futhi njengengxenye yokudla.Ngaphezu kwalokho, zonke izithelo nemifino ayinawo amafutha kanye nosawoti omningi, futhi inothe kakhulu nge-fiber. Ngezansi izinzuzo ezibaluleke kakhulu zokudla kwezithelo nemifino:

• Ukunciphisa ukukhuluphala nokugcina isisindo esinempilo.
• Yehlisa izinga le-cholesterol eyingozi emzimbeni.
• Yehlisa umfutho wegazi futhi isiza ukulungisa amazinga awo.
• Iqinisa amasosha omzimba futhi ivikele ezinhlotsheni ezithile zomdlavuza.
• Isiza ukulawula amazinga okuvutha futhi inciphise ukuqedwa kwamafutha asendaweni.
• Izithelo nemifino kunothe ngamavithamini agcina isikhumba sithambile.
• Thola inani elihle le-fiber, elinikeza umuzwa wokusutha isikhathi eside.

Ungaqala kanjani ukudla kwezithelo nemifino?

Kulula ukudla zonke izinhlobo zemifino nezithelo ukuze ulahlekelwe isisindo. I-American Heart Association incoma ukuthi ugcwalise okungenani uhhafu wepuleti lakho ngezithelo nemifino ukuze usize ekunciphiseni isisindo. Nansi indlela yokuqalisa ukudla kwezithelo nemifino ngendlela efanele:

Ukudla kwasekuseni:

• Yidla i-grapefruit nanoma yiluphi olunye uhlobo lwesithelo.
• Engeza ubhanana, ama-blueberries namagilebhisi omisiwe ku-cereal (oatmeal).
• Phuza ingilazi encane yesithelo noma ijusi yemifino.
•  Engeza imifino eqoshiwe namaqanda, zama u-anyanisi, upelepele oluhlaza noma obomvu.

Isidlo sasemini:

• Yidla isithelo noma isaladi yemifino.
• Yidla isobho lemifino.

Ukudla okulula:

Yiba nemifino esandleni, njengopelepele oluhlaza noma obomvu noma izaqathi. Noma udle izithelo ezomisiwe njengezithelo zomvini omisiwe nama-prunes, noma ungadla ubhanana noma ama-apula.

Isidlo sakusihlwa:

• Yidla isithelo noma isaladi yemifino (lokhu ukudla okuhle kakhulu kokunciphisa umzimba kanye nokudla).
• Noma, isobho lingenziwa ngemifino eqoshiwe efana no-anyanisi, u-garlic, isilimo esidliwayo esinamagatsha anamanzi kanye ne-zucchini.

Izithelo nemifino engcono kakhulu yokudla

Ukugcwalisa ipuleti lakho ngemifino nezithelo eziningi kuyindlela enhle yokwehlisa isisindo. Ukufaka zonke izinhlobo zemifino ekudleni kwakho kanye nezithelo nezinye izakhamzimba kuyizengezo ezinempilo ohlelweni lwakho lokwehlisa isisindo. Nazi izithelo nemifino engcono kakhulu efanelekile ngokudla ngokujwayelekile.

izithelo

• i-apula: Ama-aphula angasiza ekunciphiseni isisindo, ngaphezu kokucebile nge-fiber.Ama-apula ayisithelo esinomsoco esaziwa ngokuthuthukisa ukusutha nokunciphisa indlala.Ziningi izindlela zokusebenzisa ama-apula ekunciphiseni isisindo, njengokuwafaka ku-oatmeal noma nesaladi.
• اngekhabe: Ingesinye sezithelo ezinekhalori ephansi kakhulu esinokuqukethwe kwamanzi amaningi, okusho ukuthi kuhle kakhulu ekudleni.Uma ufuna ukunciphisa inani lama-calories futhi ulahlekelwe isisindo, ukufaka ikhabe ekudleni kwakho kuyisinyathelo esihle kakhulu kulokho. .
• Isithelo segilebhisi: Esinye sezithelo ze-citrus ezingakwazi ukwehlisa ushukela wegazi futhi ekugcineni ziholele ekwehleni kwesisindo, ingxenye ye-grapefruit iqukethe ama-calories angu-60 kuphela namanzi angaphezu kuka-90%, ngakho-ke yisithelo esihle kakhulu sokudla.
• Ukwatapheya: Isithelo esimnandi esigcwele imisoco, ukwatapheya unothe ngamafutha e-monounsaturated fatty acids, i-fiber, amavithamini namaminerali.Ucwaningo lwembula ukuthi ukudla uhhafu kakotapheya nsuku zonke kukhulisa ukusutha futhi kunciphisa i-cholesterol eyingozi futhi kusiza ekulondolozeni isisindo futhi kuthuthukise impilo yenhliziyo nemithambo yegazi. Ungadla ukwatapheya ngesinkwa sechickpea njengokudla okulula.
• اIhalananda: Ngokwami ​​lesi sithelo singesinye sezithelo ezithandwa kakhulu futhi sikulungele kakhulu ukudla nokwehlisa isisindo.Ipomegranate igcwele ama-antioxidants amaningi kunetiye elihlaza, futhi ithathwa njengesinye sezithelo ezinhle zokulwa nokukhuluphala kanye nezokwehlisa amafutha.
• i-acai berry: Iwuhlobo lwamajikijolo amajikijolo anomsoco kakhulu, futhi yisithelo esiwukudla okuphezulu kakhulu futhi esigcwele ama-antioxidant.I-acai berry isiza ekwehliseni i-cholesterol, ishukela ephezulu egazini, futhi inciphise amafutha, okuyenza ibe wusizo kakhulu ekunciphiseni ukudla.

Imifino

Uma kuziwa ekunciphiseni isisindo, kuyadingeka ukudla imifino eminingi equkethe ama-calories ambalwa, okusiza ekudleni kalula.Nansi imifino ebaluleke kakhulu yokunciphisa umzimba:

• Imifino engcono kakhulu enekhalori ephansi kakhulu yilena: isipinashi, i-broccoli, i-kale (iklabishi eligobile), ukholifulawa, isilimo esidliwayo esinamagatsha anamanzi, ukhukhamba, ubhiti, ama-artichokes, upelepele, u-anyanisi kanye nesitshalo seqanda. Le mifino kufanele ifakwe ekudleni kwakho.
• Imifino enesitashi mihle kakhulu.Ingase ibe ngaphezulu kancane ngenani lama-calories kunemifino eshiwo ngenhla, kodwa isitashi siwusizo ekwehliseni isisindo, ikakhulukazi uma sidliwa nemifino ukuze kuncishiswe ukudla.Imifino enesitashi ihlanganisa amazambane, ama-yam, ithanga (i-squash) , uphizi nommbila. Kodwa-ke, khumbula ukuthi izambane elilodwa elibilisiwe liqukethe ama-calories angu-140, ngakho akufanele udle imifino enesitashi.

Ukudla kwezithelo nemifino izinsuku ezi-3

Kungakhathaliseki ukuthi ufuna ukunciphisa umzimba, noma ufuna ukudla ukudla okunempilo ngokuvamile, cabanga ngokudla kwakho okuncike ezithelweni nemifino ekudleni, futhi nazi izindlela ezilula zokudla lokhu kudla izinsuku ezingu-3:

isidlo sasekuseni:

• Gcoba isipinashi, u-anyanisi, noma upelepele ngeqanda elilodwa ukwenza i-omelet ekuseni; Ukwengeza imifino kuzofaka ukunambitheka nevolumu ekudleni, ngaphezu kokunciphisa ama-calories, futhi lokhu kukusiza ekudleni.
• Engeza okusanhlamvu okumbalwa ekudleni kwakho kwasekuseni futhi unikeze indawo kabhanana, ama-strawberry noma ama-raspberries.

isidlo sasemini:

• Yenza isidlo sesaladi esiphakathi nendawo esihlanganisa ulethisi, u-anyanisi, utamatisi (ucezu oluncane), ukhukhamba kanye nezaqathi.
• Lapho wenza isobho, ungawafaki ama-noodle. Kunalokho, faka imifino eqotshiwe njenge-broccoli, izaqathe, ubhontshisi, noma upelepele obomvu. Le mifino isiza ukugcwalisa isisu sakho ngomqondo wokusutha, okuyindlela enhle yokwehlisa isisindo.

isidlo sakusihlwa:

• Yidla inkomishi yemifino eqoshiwe, njenge-broccoli, i-zucchini, u-anyanisi, nopelepele, bese wengeza inkukhu encane noma umhluzi wenyama. Lesi sidlo semifino sinephesenti elincane lama-calories, kodwa sinomsoco futhi sinenzuzo ekunciphiseni isisindo.Amakhowe angengezwa esidlweni sakusihlwa ukuze uzizwe ugcwele.

Ukudla okulula:

• Izinhlobo eziningi zemifino nezithelo zingadliwa njenge-snack kabili ngosuku.

Okulandelayo: Ukulandela ukudla kwezithelo nemifino izinsuku ezi-3, uzokwehluka ukudla okuyinhloko nokudla okulula, bese ukhetha izithelo nemifino ehlukene nsuku zonke.

Ukudla kwezithelo nemifino usuku

Abantu abaningi abadli imifino nezithelo eziningi nsuku zonke, kodwa kufanele sicabangele ukuthi ukudla lokhu kudla kunezinzuzo ezinkulu zezempilo ngaphezu kokulahlekelwa isisindo, futhi kubalulekile ukuqonda ukuthi ukudla imifino nezithelo akusho ukuthi. kusho ukuzisebenzisa zisanda kudliwa, njengoba kunemifino eyandisa umsoco futhi inenzuzo ekudleni.Uma kuphekwe njengotamatisi, izaqathi noma izithelo ezomisiwe. Ngakho-ke, ekudleni okulandelayo kosuku, futhi ungakulandela okungaphezu kwalokho, sizokukhombisa izindlela zokusebenzisa izithelo ezingasha.

isidlo sasekuseni:

• Phuza ingilazi yejusi yewolintshi ngaphandle koshukela, nedlanzana lamabhilikosi omisiwe noma omisiwe kanye ne-oatmeal encane.
• Noma ungenza isemishi likabhanana elenziwe ngezinhlamvu eziphelele ukuze uthole i-fiber eyengeziwe ekudleni.

Ukudla okulula:

• Bilisa izaqathe ezi-2, bese uzigaya ku-blender bese wengeza ijusi elincane lewolintshi. Noma amabhilikosi omisiwe angafakwa esiphuzweni sesanqante kuphela.

isidlo sasemini:

• Yenza isaladi ehlanganisa ulethisi, ikhukhamba, utamatisi (izithelo ezincane kuphela), upelepele obomvu no-anyanisi. Izingcezu ze-cottage shizi zingafakwa.
• Noma isobho ngemifino eqoshiwe namakhowe.

Ukudla okulula:

• Isaladi lezithelo ezifana nephayinaphu, ikhabe, i-apula, ukwatapheya, nepentshisi, kodwa ngaphandle kokungeza ushukela, ne-mint encane nejusi kalamula, futhi idliwe ngokushesha.

isidlo sakusihlwa:

• Ipuleti elincane lesaladi ngokufaka ama-apricot omisiwe noma omisiwe.
• Noma ubeke 2 utamatisi kanye nenani elincane lamanzi bese ushiya kuze kuphekwe. Hlanza utamatisi, bese uwafaka ku-blender, wengeze amafutha omnqumo amancane. Ungadla amajikijolo ambalwa noma ama-strawberry ama-4 ngemva kwalokho.

Ukudla kwezithelo nemifino kukukhipha i-rumen ngesonto

Imifino kanye nezithelo kungasiza ekunciphiseni amafutha esiswini futhi ulahlekelwe isisindo ngendlela emangalisayo, futhi kunenzuzo kakhulu kunokudla lokhu kudla uma sicabanga ngokudla ukuze kukhishwe i-rumen ngoba kunikeza umuzwa wokusutha futhi ngesikhathi esifanayo ambalwa kakhulu ama-calories.

Isibonelo, uma udla amabhisikidi angu-5 avamile, uzozizwa usuthi? Akunjalo, kodwa uma uphuza ijusi yewolintshi noma utamatisi, noma udla ikhukhamba nolethisi, uzozizwa ugcwele futhi uzizwe ugcwele; Ngakho-ke, sizofunda ngezithelo nemifino esiza kakhulu ekususeni i-rumen ngesonto.

1- Imifino nezithelo eziwolintshi neziphuzi

Leli qembu lokudla okuphuzi okusawolintshi lihle kakhulu ekudleni.Lisiza futhi ukulwa nezinhlobo ezithile zomdlavuza.I-beta-carotene ikhona ngobuningi kulokhu kudla, kanye novithamini C, owehlisa amahomoni okucindezeleka, futhi lokhu kuvimbela ukunqwabelana. lamafutha esiswini Lokhu kudla kubandakanya: Imifino nezithelo eziwolintshi neziphuzi ezibaluleke kakhulu:

• Izaqathi (kungcono ukuphuza ijusi yesanqante ukuze uthole i-beta-carotene)
• imbewu yommbila
• ithanga
• iwolintshi
• ama-tangerines
• Isithelo segilebhisi
• upelepele ophuzi ophuzi;

2- Imifino eluhlaza ukuze kukhishwe i-rumen

Iqembu lemifino eluhlaza liqukethe amaphesenti aphezulu amavithamini kanye nama-antioxidants.Ngaphezu kwalokho, imifino eluhlaza eluhlaza inothe kakhulu ku-folic acid, edlala indima ebalulekile ekugayweni kwamaprotheni kanye ne-metabolism, futhi inciphisa ukugcinwa kwamafutha esiswini. Izibonelo zemifino eluhlaza zihlanganisa:

• i-asparagus
• i-broccoli
• Amahlumela aseBrussels
• Obhontshisi abaluhlaza okotshani
• iklabishi
• isipinashi
• i-zucchini
• Ulethisi
• i-watercress

3- Ikhabe lokulahlekelwa isisindo

Lesi sithelo esimnandi sinothe ngamavithamini futhi siqukethe ama-calories angu-30 kuphela ku-100 grams ngayinye, ngaphezu kokuqukatha iphesenti eliphezulu lamanzi.Ikhabe line-amino acid ebizwa ngokuthi i-arginine esiza ekushiseni amafutha, ikakhulukazi endaweni yesisu.Yidla 3-4 medium- Izingcezu zekhabe ezinosayizi.Nsuku zonke isonto lonke kuzosiza ukuqeda i-rumen.

4- Ama-apula ukususa i-rumen

Isithelo esihle esinothe ngemisoco kanye ne-fiber kanye nama-calories aphansi Ama-apula athathwa njengesinye sezithelo ezibaluleke kakhulu ezisetshenziswa ekunciphiseni isisindo ngoba anikeza umuzwa wokusutha. Ngakho, uma udla i-apula noma amabili ngosuku, uzodla amanani amancane okunye ukudla usuku lonke, kodwa ngincoma ukuthi ungawahlungi ama-apula; I-crust inothile nge-fiber.

5- Ukwatapheya wokudla

Ukwatapheya ungesinye sezithelo ezinothe kakhulu ngekhalori, kodwa amafutha akukotapheya anempilo, esiza ukwehlisa isisindo futhi asuse i-rumen.

Ukotapheya unothe ngamavithamini, amaminerali, i-fiber, namafutha.Olunye ucwaningo lwembula ukuthi ukudla uhafu kakotapheya nsuku zonke kunciphisa isifiso sokudla futhi kukhulisa ukusutha, okwenza lesi sithelo esinamafutha sibe esinye sezithelo ezinamandla kakhulu ekwehliseni isisindo.

Nansi indlela yokudla izithelo nemifino okukhulunywe ngenhla ukuze ukhiphe isisu ngesonto:

• Yidla ithosi elinokwatapheya ocubuziwe ngesidlo sasekuseni.
• Yenza isidlo sesaladi esihlanganisa imifino nezithelo (isidlo esinosayizi ophakathi).
• Yenza isiphuzo esenziwe ngesipinashi, ikhukhamba, neparsley, bese wengeza ijusi kalamula noma iwolintshi kuso.
• Yidla ipuleti elincane lekhabe elisikiwe nsuku zonke (phakathi kokudla).

Ukudla kwezithelo nemifino nakho kwami

Akungabazeki ukuthi ukudla izithelo nemifino ngokujwayelekile kuhle empilweni nokugwema izifo eziningi, ngaphezu kokudla imifino nezithelo eziningi nsuku zonke ezingasiza ekunciphiseni isisindo, futhi kukhona okuhlangenwe nakho kwabantu abalandela lokhu kudla.

Futhi ngizokutshela okuhlangenwe nakho kwabanye abangani besifazane abadla imifino nezithelo isonto lonke kuphela ngaphandle kokudla okunye ukudla, futhi lokhu kwasiza ekunciphiseni isisindo.

• Usuku 2: Ngadla i-apula, ingilazi yejusi yewolintshi, amajikijolo ama-XNUMX noma ama-strawberries, nobhanana owodwa.
• Ngosuku lwesibili: i-apula, izaqathe ezi-2, ubhanana ongu-XNUMX, nepuleti elikhulu le-ulethisi, upelepele namakhukhamba.
• Ngosuku lwesithathu: i-apula, ipentshisi elilodwa noma ipheya, ubhanana owodwa, ukhukhamba ama-2, nopelepele owodwa omnandi.
• Usuku lwesine: i-apula, ijusi yewolintshi noma ingxenye yenkomishi ye-grapefruit, nesaladi exubile.
• Usuku lwesihlanu: i-apula, ubhanana, utamatisi omncane, ingxenye yenkomishi yejusi yamagilebhisi, kanye nekhukhamba.
• Usuku lwesithupha: i-peach, i-apula, isigamu senkomishi yejusi yamagilebhisi, izaqathe ezi-2, ipuleti elincane lesaladi.
• Usuku lwesikhombisa: ipuleti lesaladi eluhlaza, i-apula, ubhanana, nengxenye yenkomishi yejusi yamagilebhisi.

Ngemva kokulandela lokhu kudla kwemifino nezithelo, ngilahlekelwe ngaphezu kuka-3 kg ngesonto elilodwa.

Okulandelayo: Emigqeni elandelayo, sizofunda ngokulimala kwezithelo nemifino yokudla.

Ukudla Kwezithelo Sally Fouad

Ukudla okunempilo kuncike ekudleni zonke izinhlobo zemifino nezithelo ukuze ugcine isisindo. Ngizokwethula ukudla kwesithelo sika-Sally Fouad, ngaphezu kokuhlanganisa imifino ethile kulokhu kudla ukuze uthole imiphumela engcono.

• I-apula eliphakathi nendawo.
• 2 amawolintshi.
• Ubhanana ophakathi nendawo onesithelo sekiwi.
• Inkomishi kabhontshisi oluhlaza.
• Inkomishi yezaqathi, i-broccoli, noma i-bell pepper.
• Inkomishi yezithelo ezixutshwe njengama-raspberries, ama-strawberries namajikijolo e-acai.

Lokhu kudla kudliwa phakathi nezinsuku cishe ezintathu zokudla.

Amathiphu abaluleke kakhulu okuqinisekisa impumelelo yezithelo nemifino yokudla

Kungakhathaliseki ukuthi yikuphi ukudla okudlayo, imifino nezithelo ziyimithombo ebalulekile yamavithamini, amaminerali, i-fiber, nama-phytochemicals. Ngakho-ke, i-USDA ne-CDC batusa ukudla okungenani izinkomishi ezi-2-3 zemifino ngosuku, futhi cishe inkomishi nengxenye yezithelo empilweni yakho.
Ukuze uphumelele ekudleni kwezithelo nemifino, kufanele ulandele amathiphu alandelayo:

1. Zama ukubilisa imifino, kanye nokudla eminye yayo iluhlaza.
2. Izithelo ezomisiwe ziyisinqumo esihle sokudla futhi zingadliwa njengokudla okulula.
3. Kungcono ukudla isithelo sonke ngaphandle kokukhipha ikhasi ngoba liqukethe i-fiber, enikeza umuzwa wokusutha, ngaphezu kwempilo yesistimu yokugaya ukudla.
4. Inkomishi eyodwa enosayizi omaphakathi yejusi yewolintshi iqukethe amakhalori angama-85, uma kuqhathaniswa nokudla iwolintshi eliphakathi elihlinzeka ngamakhalori angama-65; Ngakho-ke, ukuhlukahluka kuyazuzisa kungakhathaliseki ukuthi ku-juicing noma ngokudla iwolintshi, ngoba kuzoba ne-fiber encane lapho u-juicing.
5. Njengoba kushiwo ngaphambili, izinhlobonhlobo zemibala yemifino nezithelo ziyadingeka ukuze kuphumelele ukudla, kanye nokusetshenziswa kwemifino nezithelo eziluhlaza, ezisawolintshi, eziphuzi, ezibomvu, ezinsomi nezimhlophe.
6. Ungasindi izithelo nemifino futhi ukushiye esiqandisini amahora angaphezu kuka-24. Kungcono kakhulu ukulungisa lokhu kudla kusha.
7. Cabanga ngezindlela ezintsha zokuhlinzeka ngokudla ngemifino nezithelo zokudla, isibonelo, engeza ama-oats ambalwa ngezithelo, engeza ama-apricot omisiwe noma omisiwe ngesitsha sesaladi esincane njalonjalo.
8. Isobho lemifino eliqoshiwe (eligayiwe) liwusizo kakhulu ekudleni, futhi i-oatmeal encane ingangezwa ngemiphumela engcono.
9. Yehlisa ijusi yezithelo eziningi ngangokunokwenzeka, ngoba ayinayo inani elifanayo lezakhi kanye nama-calories, njengoba kushiwo ngaphambili, futhi nakuba ushukela ezithelweni ungokwemvelo, kodwa kakhulu akuyona into enhle, futhi uma kwenzeka ukwenza ijusi yezithelo, kufanele wengeze amanzi ukuze unciphise okuqukethwe ushukela .
10. Ezinye izakhamzimba ezifana ne-carotenoids zingandiswa uma ukudla kuphekiwe, isibonelo, utamatisi uqukethe i-carotenoid eningi, ikakhulukazi i-lycopene, futhi lokhu kuba khona kuphela uma utamatisi uvuthiwe! ngokunjalo izaqathi; Ngakho-ke, ukulungiselela imifino nezithelo ngezindlela ezihlukene nezihlukene kunenzuzo ekudleni nasempilweni jikelele.

Ukulimala ekudleni kwezithelo nemifino

Ucwaningo olusha luveza ukuthi ukudla izithelo nemifino eminingi kuwumqondo omuhle ngokujwayelekile, kodwa lokho kukodwa ngeke kusize ekunciphiseni isisindo.Izithelo nemifino eminingi, ngaphandle kokushintsha inani lama-calories avela kweminye imithombo yokudla, akuzange kubangele. laba bantu ukunciphisa umzimba noma ukukhuluphala.

Ngokuvamile imifino nezithelo zine-calorie ephansi futhi zigcwele izakhi ezibalulekile, okuzenza zibe yingxenye ebalulekile yokudla okunempilo.Nokho, ukudla izithelo noma imifino kuphela amasonto amabili, umzimba uzolahlekelwa ezinye izakhi eziningi ezifana namaprotheni, amafutha, i-iron. i-calcium, i-zinc.

Ukudla kwezithelo nemifino nakho kungabangela ukuphazamiseka kwemetabolism kancane uma kulandelwa isikhathi eside, okwandisa ingozi yesifo senhliziyo, i-osteoporosis nezinye izinkinga zempilo.

Okulandelayo yizingozi ezibaluleke kakhulu zokudla kwezithelo nemifino:

• isiyezi, ukukhathala;
• Ikhanda elibuhlungu.
• Ukuguquguquka kwemizwa nemizwa.
• ukuqunjelwa kanye negesi
• Abanye abantu bangase bahlaselwe yisifo sohudo ngenxa yokwanda kwefayibha.
• Ukuntuleka kwezakhi eziningi ezifana nethusi, amaprotheni, amavithamini B, i-iron, i-manganese, i-calcium, i-omega-3 kanye ne-6 fatty acids, ne-iodine.
• Izinkinga zesikhumba nezinwele Ukushoda kweminye imisoco ekudleni kwakho okusekelwe ezitshalweni nakho kungaphazamisa ukuqothuka kwezinwele, isikhumba esomile, amazinga amahomoni, kanye negazi.
• Ubunzima bokuphola kwesilonda.
• ukulahlekelwa kwemisipha
• Kungase kuthinte impilo yobuchopho.

EkupheleniUkudla okunempilo okucebile izithelo nemifino kunenzuzo kakhulu, kodwa uma ufuna ukugwema amaprotheni ezilwane kanye namaprotheni emifino, nezinye izakhi eziningi ukuze ulahlekelwe isisindo, kufanele uthintane nodokotela ngaphambi kokusebenzisa lokhu kudla ngoba kungathinta kabi impilo yakho jikelele..