Yini Okufanele Yenziwe Ukuze Unciphise Isisindo Ngendlela Enempilo Ebusheni?

Njengomuntu osemusha, ngiyaqiniseka ukuthi ukhetha ukudla okuthosiwe neziphuzo ezinoshukela kunemifino. 

Kodwa ngokweWorld Health Organization, osemusha oyedwa kwabayishumi ukhuluphele ngokweqile noma ukhuluphele ngenxa yokuthi akadli kahle futhi uphila impilo yokunganyakazi. 

ukukhuluphala ngokweqile, isifo sikashukela, umfutho wegazi ophezulu, Isifo senhliziyo futhi kubangele izinkinga ezihlangene. Ngokuvamile, labo abakhuluphele ngokweqile lapho besebancane bakhuluphele ukuphila kwabo konke futhi bayaqhubeka nokulwa nezifo ezihlobene.

Ukuthuthukiswa kwama-hormone ngesikhathi sokuthomba kuhlangene nokudla kwanamuhla kuye kwadala isizukulwane sentsha ekhuluphele ngokweqile. Ukwehlisa isisindo usemncane kubalulekile empilweni yonke.  

Ngenxa yalesi sizathu, ake sibheke amathiphu abantu abasha okufanele banake ukuze behlise isisindo.

Yini okufanele yenziwe ukuze ulahlekelwe isisindo ebusheni?

Gwema iziphuzo ezine-carbonated!

iziphuzo carbonatediqukethe ushukela owanele ukwedlula inani lamagremu angu-25 kashukela okufanele udliwe nsuku zonke. ukukhuluphala kanye isifo sikashukela abangele izifo ezifana

Esikhundleni seziphuzo ezine-carbonated, cabangela izinketho ezifana netiye elibandayo, i-lemonade, ijusi yesithelo esanda kukhanywa.

Gwema ukudla okungenamsoco!

ukudla okungeyona impiloIqukethe amafutha e-trans namafutha agcwele. Inamakhalori amaningi, usawoti kanye noshukela. 

Inqwabelana emzimbeni njengamafutha anenkani okuzoba nzima ukuwanikeza kamuva. Esikhundleni sokudla okungenamsoco, phendukela ekudleni okunempilo:

• Yidla ukudla okulula okunempilo okufana nejusi, izaqathe, ukhukhamba, amantongomane namaphophukhoni ekhaya.

• Yidla izithelo esikhundleni se-dessert.
• Uma unxanela ushokoledi, yidla ushokoledi omnyama.

Yidla i-fiber namaprotheni!

Ukudla okunothe nge-fiber namaprotheni kukugcina ugcwele. I-fiber ithuthukisa ukugaya ngokwandisa inani kanye nokwehlukahlukana kwama-bacterium amathumbu amahle. amaprothenikuvimbela ukulahlekelwa kwemisipha ethambile phakathi nesigaba sokulahlekelwa isisindo. 

Yidla ukudla okulandelayo ukuze uthole i-fiber;

• Isipinashi, isanqante, isitshalo seqanda, i-okra, ulethisi, utamatisi, ikhukhamba, u-anyanisi oluhlaza, iklabishi, i-chard, uphizi, upelepele, i-parsley, i-apula, ubhanana, ipentshisi, i-pear, i-orange, i-tangerine, iplamu, i-strawberry, ikhabe, ikhabe njll.

Imithombo ecebile yamaprotheni yile:

• Amaqanda, inhlanzi, amakhowe, inkukhu, i-turkey, udali, ubhontshisi wezinso, ubhontshisi wesoya, i-cowpeas, uphizi, njll.

Yidla amafutha anempilo!

Akuwona wonke amafutha anempilo. Itholakala ezinhlanzini ezinamafutha, amantongomane kanye nembewu i-omega 3 fatty acids Isebenza kakhulu ekulahlekeni kwesisindo. 

Nalu uhlu lwamafutha anempilo okufanele uwadle kanye namafutha okufanele uwagweme:

• Amafutha anempilo - Ukwatapheya, amafutha omnqumo, amafutha kakotapheya, amafutha elayisi, ama-alimondi, ama-walnuts, amantongomane kaphayini, ama-pistachios, inhlanzi enamafutha, i-flaxseed, imbewu ye-chia, ibhotela lamantongomane (akukho ngaphezu kwezipuni ezi-2 ngosuku), amafutha e-flaxseed 

• Amafutha okufanele uwagweme - Amafutha emifino, ibhotela, isikhumba senkukhu kanye nemajarini.

gudluza!!!

Kungakhathaliseki ukuthi uneminyaka emingaki, kubalulekile ukunyakaza. Abantu abasha banezinketho eziningi zokuba matasa, njengokwenza ezemidlalo, ukudansa, i-ballet, i-gymnastics, ukuhamba nabangani, ukuhamba nenja, ukugibela ibhayisikili, ukugibela izintaba nokukhempa.

Phuza amanzi amaningi!

ukuphelelwa amanzi emzimbeni okungukuthi, ukuphelelwa amanzi emzimbeni kuholela ekuqongeleleni ubuthi. Lokhu kubangela ukukhuluphala ngenxa yokuvuvukala. 

Phuza okungenani amalitha angu-2-3 amanzi ngosuku ukuze ukhiphe ubuthi futhi ukhuthaze ukuncipha kwesisindo.

Ungakweqi ukudla kwasekuseni!

ibhulakufesi, Yisidlo esibaluleke kakhulu sosuku. Uma wenze umkhuba wokungadli ukudla kwasekuseni, cabanga futhi. Lokhu kungaba yisizathu sokuthi ukhuluphale.

Idla isidlo sasekuseni phakathi nemizuzu engama-60-120 yokuvuka ekuseni. Isidlo sasekuseni esinempilo siqukethe ukuhlinzeka ngebhalansi yamaprotheni, i-fiber kanye nama-carbohydrate anempilo. 

Ngale ndlela, umzimba wakho uzosheshisa futhi uzolahlekelwa isisindo kalula. Ukudla isidlo sasekuseni esinempilo kuzonciphisa ukulamba kwakho futhi kugcine ingqondo yakho isebenza usuku lonke.

Cha ekudleni okusheshayo!

Ukudla okusheshayo okufana namabhega nepizza akunampilo. Iqukethe amafutha amabi nama-carbohydrate angenampilo. 

Yize kunzima ukuthi abantu abasha baziqhelelanise nokudla okudlayo, amafutha e-trans Khumbula ukuthi okuqukethwe kwayo kungakhuphula i-cholesterol embi futhi kwandise ingozi yesifo senhliziyo.

Qaphela ukulawula ingxenye!

Ukudla ama-calories amaningi kubangela ukukhuluphala. Kuye ngezinga lomsebenzi, amantombazane asemasha adinga ama-calories angu-1400-2400 ngosuku, kanti abafana badinga ama-calories angu-1600-3000 ngosuku. Ukuze uhlale ngaphakathi kwaleli nani lekhalori, ukulawulwa kwengxenye kuba okubalulekile ekudleni.

Yidle epuletini elincane. Ingxenye yepuleti lakho kufanele kube imifino/isithelo, ingxenye yesine yamaprotheni kanye nekota esele okusanhlamvu.

Suka ekucindezelweni kokuhlolwa!

Kulula ukusho, kodwa qeqesha ubuchopho bakho ngokumelene nengcindezi njengomuntu omdala osemusha, ikakhulukazi esikoleni esiphakeme nasekolishi. 

Ukucindezeleka kubangela ukudla ngokomzwelo, ikakhulukazi ngezikhathi zokuhlolwa. Ngakho ungadla noma ungalambile. Lokhu ukukhuluphala kanye ushukela ofihliwe kwandisa ingozi.

Thola ukulala kwekhwalithi!

Ukuqwasha kubangela ukukhuluphala. Uzizwa ukhathele usuku lonke futhi awukwazi ukunyakaza. 

Zenzele ishejuli yokulala. Zama ukulala futhi uvuke ngesikhathi esifanayo nsuku zonke. Futhi, ungalali ne-TV ivuliwe. Ukukhanya kuphazamisa indlela yokulala.

Amaphuzu abalulekile okufanele uwazi

• Yidla okunempilo. Izidlo ezincane ezingama-5-6 ngosuku (njalo ngamahora angama-2-3).
• Ungacabangi ngisho nokudla okwethusayo.
• Ungathathi amaphilisi okunciphisa umzimba.
• iziphuzo zamandla ungaphuzi.
• Funda ukuzibamba.