Ngeke siphikelele, futhi siphindze, njengokwesitatimende esaziwayo "akunakwenzeka, akunakwenzeka!". Ake sikhulume ngalokho ongakwenza futhi kufanele udle, futhi kuhle kangakanani. Kulungile, izimiso zokudla okunempilo kufanele zilethe injabulo nenjabulo emkhosini wabo.
Inhlanzi enhle namafutha omega enempilo
I-Omega-3 ne-omega-6 yi-fatty acids enegama eliyinkimbinkimbi. Lezi zinto azihlanganiswa ngomzimba wethu, kodwa ngenxa yezizathu ezithile zibaluleke ngaphezu kokukhona kwethu. Lokhu kubonakala sengathi kuyingozi kakhulu, kepha uma ubheka lapho lezi zinhlobo ze-omega ezinamafutha ziqukethe, zonke izinhlobo zokuphazamiseka ziya ngemuva.
Omega-3:
- noma iyiphi inhlanzi yolwandle, ama-seafood namafutha wezinhlanzi ;
- waxubha amafutha;
- amafutha avela ku-walnuts;
- amafutha e-rapeseed;
- ukolweni wamafutha ukolweni.
- Omega-6:
- iminqumo namafutha omnqumo;
- amafutha ommbila;
- amafutha we-sunflower;
- ioli yama-soya;
- imbewu kanye namantongomane.
Imifino noma ama-classical of the genre
Yebo, ngubani ozothi imifino ayisebenzisi? Emifino, ubuningi bamavithamini, amaminerali, amafutha, ama-antioxidants, i-fiber. Akekho umuntu ozophendulela ulimi ukuthi imifino ayihlangene nezimiso eziyisisekelo zokudla okunempilo. Ngaphezu kwalokho, angeke sibe namaqhinga: nsuku zonke, silungise isaladi yemifino ehlanzekile futhi simboze ngononembeza ocacile isidingo se-fiber namanye amavithamini. Maye, imifino yonyaka ayikho njalo njalo, kodwa futhi nemikhiqizo yokushisa ephuma ezinkonzweni ezinkulu, okungenani iqukethe fiber okungenani.
I vithamini D eyingqayizivele
I-Vitamin D ihlanganiswa emzimbeni wethu, kodwa ngaphansi kwezimo ezikhethekile - uma ikhanya ilanga. Kubonakala sengathi asikho isidingo sokubhaka mayelana nokulahleka kwayo, kodwa ngisho nabantu abahlala emazweni ashonalanga, kukhona ukuntuleka kwalo. Isizathu - ngesifiso sokufihla emthunzini nasekusetshenzisweni kwesikrini selanga. Le vithamini ayidingekile nje ukuba ihambisane nayo yonke imigomo yokudla okunempilo ekunciphiseni isisindo, ngaso sonke isikhathi incike ekuboneni kokungazelelwe kwe-osteoporosis, umdlavuza, isifo sikashukela kanye nokuhluleka kwe-hormonal. Kulokhu, sibheka ukuthi kuyadingeka ukuthola amafutha wezinhlanzi nama-vitamin supplements.
Ulambile, futhi kuphela - uphawu lwesidingo sokudla
Bathi udinga ukudla 4, 5, ngisho nezikhathi ezingu-8 ngosuku. Kodwa kusho ukuthini "okudingekayo" uma kungekho indlala? Ukubusa kokudla okunomsoco kukhuluma kakhulu ukuthi izingxenye zakho kufanele zibe zincane, kodwa hhayi njalo. Nakuba ukunamathela engxenyeni yokuqala yokubusa, njengokungathi, ngokuzenzekelayo, kuholela ekugubheni ingxenye yesibili. Kodwa imvamisa yokudla kwakho nayo ixhomeke kokuqukethwe kwekhalori kwesabelo "esifanele" esifanele. Isibonelo: Yidla ama-gramu ama-50 we-cod isibindi bese uqaphela isikhathi - nini isifiso sokudla okuthile? Sithembisa ukuthi kungakapheli amahora ayisishiyagalombili.
Kudingeka udle ezinxenyeni ezincane - lokhu kuyiqiniso, kodwa lokhu akusho ukuthi ukudla ngokwayo kufanele kukhishwe ibell yewashi elimisiwe.