Kuyini Ukudla Okunamafutha Nokungamafutha? Sikugwema Kanjani Ukudla Okunamafutha?

Ukuze uthole ukudla okunempilo nokulinganisela, ukudla okunamafuthaAwudingi ukuhlala kude. Ukudla ukudla okusesilinganisweni okunamafutha anempilo kunenzuzo enkulu empilweni. Nokho, kwezinye izimo zezempilo, amafutha adinga ukulinganiselwa.

Isibonelo, labo abaye bahlinzwa inyongo noma abanesifo se-pancreatic kufanele balandele ukudla okunamafutha amancane.  Ukudla okunamafutha aphansi nakho kuvimbela isilungulela, kusiza ukwehlisa isisindo, futhi kuthuthukise i-cholesterol. 

esihlokweni "yini ukudla okungenawo amafutha", "yini ukudla okunamafutha", "ukunciphisa kanjani ukudla okungenampilo okunamafutha" kuzoxoxwa ngezihloko.

Kuyini Ukudla Okungamafutha?

Imifino Enamahlamvu Aluhlaza

imifino eluhlaza Ayinawo amafutha futhi igcwele amaminerali namavithamini anenzuzo, njenge-calcium, i-potassium, i-folate, namavithamini A no-K.

Zibuye zicebile kuma-compounds ezitshalo ezithile ezibalulekile ekunciphiseni ukuvuvukala emzimbeni.

Ucwaningo lubonisa ukuthi ukudla imifino eluhlaza kungavikela ezimeni ezithile, njengesifo senhliziyo, isifo sikashukela nomdlavuza. Imifino enamahlamvu aluhlaza ihlanganisa;

– Kale amila

- Isipinashi

- I-arugula

– Ikhabishi elimnyama

- ama-biceps

- Ulethisi

Izithelo

Uma ufuna ukudla okulula okumnandi, okunamafutha amancane, izithelo Kuyinketho enhle kakhulu. Cishe zonke izithelo zinamafutha amancane futhi zinamavithamini amaningi, amaminerali kanye ne-fiber.

Zicebile futhi ezinhlanganisela zezitshalo. Eziningi zalezi zinhlanganisela zezitshalo ezizuzisayo zinesibopho sombala ogqamile wesithelo.

Ukwengeza, ezinye izinhlanganisela zezitshalo zaziwa njengama-antioxidants anamandla.

Emizimbeni yethu, ama-antioxidants avikela kuma-molecule ayingozi, angazinzile aziwa ngokuthi ama-radicals mahhala. Ukulimala kwamaselula okuvela kuma-radicals mahhala kungabangela ukuguga, isifo senhliziyo, isifo samathambo, umdlavuza, nezinye izimo.

ugaye

ugayeyibanga lokudla elihlanganisa ubhontshisi, uphizi, nodali. Anamafutha amancane futhi awanayo i-cholesterol. Ngaphezu kwalokho, ane-fiber eningi, amaprotheni, amavithamini B, namaminerali abalulekile njenge-magnesium, i-zinc, nensimbi. 

Ngenxa yephrofayili yazo enomsoco kakhulu, imidumba inikeza izinzuzo ezithile zezempilo.

Ucwaningo lubonisa ukuthi banganciphisa umfutho wegazi kanye ne-cholesterol, futhi balawule amazinga kashukela egazini.

Ngaphezu kwalokho, ukudla okusanhlamvu okujwayelekile kusiza ukwehlisa isisindo ngoba inani eliphezulu lefiber likwenza uzizwe ugcwele isikhathi eside.

Ubhatata

Ubhatata Kuyimifino enempande enenhliziyo, enamafutha amancane. Ubhatata owodwa ophakathi uqukethe kuphela amagremu angu-1.4 wamafutha.

Ngaphezu kokuba namafutha amancane, ubhatata unikeza uvithamini A, uvithamini C namavithamini B amaningana. Futhi inothile ngamaminerali afana ne-potassium ne-manganese.

Umbala osawolintshi ogqamile wale mifino ungenxa yokuqukethwe kwawo okuphezulu kwe-beta carotene, umbala wesitshalo owaziwa ngokuvikela emonakalweni wamangqamuzana obangelwa ama-radicals mahhala.

I-Beta carotene inenzuzo ikakhulukazi emehlweni. Ucwaningo luye lwabonisa ukuthi labo abadla amazinga aphezulu e-beta carotene banengozi encishisiwe yezimo zamehlo ezifana nolwelwesi lwama-macular okuhlobene nobudala (AMD).

Cruciferous Imifino

Imifino ye-Cruciferous ingumthombo onamandla wezakhi ezifana ne-fiber, i-folate, amanye amaminerali namavithamini C, E no-K. Eminye imifino ye-cruciferous ihlanganisa:

- I-broccoli

- Ukholifulawa

- Amahlumela aseBrussels

- Iklabishi

– Itheniphu

Yonke le mifino ayinawo amafutha, okuyenza ibe yimithombo emihle yokudla yokudla okunamafutha amancane.

Ngaphandle kwezakhi zazo, imifino ye-cruciferous inikeza izinto ezinesulfure ezaziwa ngokuthi ama-glucosinolates, abangela ukunambitheka okubabayo kwemifino. Ama-Glucosinolate atholwe anemiphumela yokulwa nomdlavuza ezifundweni zamashubhu okuhlola nezilwane.

Ucwaningo oluningi lokubheka kubantu luphinde luphawule ukuthi ukusetshenziswa kakhulu kwemifino ye-cruciferous kunciphisa ingozi yomdlavuza othile, okuhlanganisa umdlavuza wesinye, webele, wekholoni, wesibindi, wamaphaphu, nowesisu.

Qaphela ukuthi izindlela zokupheka zingathinta inani le-glucosinolate elitholakala emifino ye-cruciferous. Ungakwazi ukumunca i-glucosinolate ngendlela efanele uma ushubisa le mifino esikhundleni sokuyidla iluhlaza, ibilisiwe.

amakhowe

I-MantarKuwukudla okumnandi nokungenawo amafutha anezinzuzo eziningi zezempilo. Abaweli emaqenjini okudla esintu - awazona izithelo noma imifino, okusanhlamvu noma imikhiqizo yezilwane.

Eqinisweni, sekungamakhulu eminyaka amakhowe esetshenziswa njengokudla nemithi. Izinhlobo ezivamile ezidliwayo zamakhowe zifaka:

– Inkinobho emhlophe

– Crimini

– Portabella

- shiitake

– Oyster

Izakhamzimba ezikumakhowe ziyahlukahluka ngokwezinhlobo - kodwa zonke ziqukethe i-potassium, i-fiber kanye namavithamini B ahlukahlukene namaminerali. Ezinye izinhlobo ziqukethe inani elikhulu levithamini D.

Amakhowe angumthombo wokudla ophakeme kakhulu we-ergothioneine, i-antioxidant eyaziwa ngokuba nemiphumela yokulwa nokuvuvukala.

Ucwaningo lubonisa ukuthi amakhowe aqinisa amasosha omzimba futhi angase avikele eminye imidlavuza.

garlic

I-garlic inamakhalori ambalwa kakhulu futhi cishe ayinawo amafutha. Kuwo wonke umlando, ugaliki ubelokhu esetshenziselwa izinjongo zokwelapha.

Izifundo ugalikhi wakho ibonisa ukuthi iqinisa amasosha omzimba futhi ingasiza ekuvimbeleni imikhuhlane uma isetshenziswe njalo.

inhlanzi emhlophe

Izinhlanzi ezimhlophe, ezithambile ziyizinhlanzi ezinjenge-haddock, i-cod, ne-sea bass. Lokhu inhlanzi izinhlobo zinamafutha aphansi, ziqukethe ama-calories ambalwa kakhulu futhi ziwumthombo wamaprotheni wekhwalithi ephezulu.

I-85-gram ephekiwe yezinhlanzi ezimhlophe iqukethe cishe igremu elilodwa lamafutha, ama-calories angu-1-70, namagremu angu-100-16 weprotheyini.

Lezi zinhlanzi zinikeza namavithamini namaminerali abalulekile njengovithamini B12, i-phosphorus, i-selenium ne-niacin.

Isifuba senkukhu 

Isifuba senkukhu siwukudla okunamafutha aphansi okunikeza inani elimangalisayo lamaprotheni ekhwalithi ephezulu ekusetshenzisweni okukodwa nje.

Ibele liyingxenye yenkukhu ezondile kakhulu. Isifuba senkukhu esigazingiwe esingamagremu angu-85 sinamagremu angu-3 kuphela wamafutha kodwa sinikeza amagremu angu-26 wamaprotheni.

Ngaphandle kwamaprotheni, inkukhu iqukethe inala ye-niacin, uvithamini B6, i-selenium ne-phosphorus.

ubisi olunamafutha aphansi 

Imikhiqizo yobisi enamafutha aphansi ihlanganisa izinhlobonhlobo ezifana nobisi lwe-skim noma iyogathi engamafutha kanye ne-cottage shizi.

Ngokuvamile, imikhiqizo yobisi iyimithombo emihle kakhulu yamaprotheni, amaminerali amaningana, namavithamini B i-riboflavin, i-niacin, i-B6 ne-B12. 

Futhi, amanye ama-yogurts aqukethe ama-probiotics, okungamagciwane anenzuzo empilweni yamathumbu.

Iqanda elimhlophe

Nakuba amaqanda aphelele engabhekwa njengokudla okunamafutha amancane, iqanda elimhlophe ingamafutha aphansi. Ngoba amafutha kanye ne-cholesterol eqandeni kugxilwe ku-yolk.

Iqanda elikhulu elimhlophe liqukethe amagremu angu-0 wamafutha, kuyilapho iqanda elikhulu lonke, kuhlanganise ne-yolk, liqukethe amagremu angu-5 wamafutha.

Amaqanda amhlophe nawo anama-kilojoule aphansi kanye nomthombo omuhle wamaprotheni ekhwalithi. 

Kuyini Ukudla Okunamafutha?

Amafutha asuthisiwe amafutha aqinile ezingeni lokushisa elivamile. Amafutha agcwele athinta umzimba ngokwandisa inani le-cholesterol embi noma ye-LDL kuwo. I-cholesterol ye-LDL yakheka ezindongeni zemithambo yegazi, ngaleyo ndlela ivimbele ukugeleza kwegazi mahhala enhliziyweni nasezingxenyeni ezihlukahlukene zomzimba.

Uma amazinga e-cholesterol e-LDL engalawulwa, kungaholela emithanjeni evalekile engabangela isifo senhliziyo.

Amafutha e-Trans ama-unsaturated fatty acids. Ukucushwa kwe-Trans kusiza ukuthuthukisa ukunambitheka, kunwebe impilo yeshalofu futhi akubizi. Kodwa kuyingozi empilweni.

Amafutha e-Trans ehlisa i-cholesterol enhle (i-HDL cholesterol) futhi andise i-cholesterol embi (i-LDL cholesterol), ngaleyo ndlela andisa ingozi yesifo senhliziyo nesifo sohlangothi. Zibuye zibangele ukukhuluphala, okuholela ekutheni kube nesifo sikashukela kanye nezinkinga zempilo ezihlobene nokukhuluphala.

Ngakho-ke, kuyadingeka ukuqhela ekudleni okunamafutha agcwele kanye nama-trans. Isicelo ukudla okunamafutha amaningi okungenampilo...

imayonnaise

Imayonnaise iphezulu ngamafutha agcwele. Ngenxa yokwakheka kwayo okukhilimu nokunambitheka okumnandi, ingenye yamasoso angadliwa ngokweqile. Ngenxa yokuqukethwe kwayo kwamafutha amaningi, imayonnaise kufanele idliwe ngokuqapha, futhi kutholakale ezinye izindlela ezihlukile.

ibhotela

ibhotelaOkuqukethwe kwamafutha agcwele kuphezulu. Akufanele kudliwe ngaphezu kwezipuni eziyi-1-2 ngosuku.

Amafutha Ezilwane

Amafutha enkukhu, amafutha edada, amafutha ehansi namafutha ewundlu amafutha ezilwane. Nakuba emnandi, amafutha ezilwane anamafutha agcwele.

Ukhilimu ophehliwe

Ukhilimu ohlutshiwe, ovame kakhulu ukudliwa ngamakhekhe, unokuqukethwe kwamafutha agcwele futhi kubangela ukuzuza kwesisindo ngokushesha.

Inyama Egayiwe

Inyama egayiwe njengamasoseji kanye ne-salami iphezulu kumafutha e-sodium namafutha agcwele. Ukwengeza, inyama egayiwe iqukethe amafutha ezilwane, okuyenza ingabi nempilo uma idliwa ngobuningi njalo.

Ukuze uthole amaprotheni esikhundleni senyama egayiwe, yidla inyama engenamafutha njengamakhowe, udali obilisiwe, ubhontshisi namabele enkukhu.

athosiwe

Ukudla okuthosiwe kwaziwa ngokuqukethwe kwakho kwamafutha agcwele kakhulu kanye nemiphumela emibi yezempilo. Okuthosiwe okufana nama-french, inkukhu ethosiwe, nokudla okuthosiwe akunempilo nhlobo futhi kufanele kugwenywe. 

Amakhekhe

Amakhekhe namakhekhe angakwazi ukuphakamisa isimo okwesikhashana, kodwa akhuphule i-LDL, noma amazinga e-cholesterol embi. Ikakhulukazi uma kudliwe kakhulu, kwandisa ingozi yezifo zenhliziyo.

Popcorn kuhhavini ye-microwave

I-PopcornLezi ziwumthombo omuhle kakhulu we-fiber namavithamini, kodwa ama-microwave pops aqukethe amanani aphezulu wamafutha e-trans. Ngakho-ke, gwema ukudla ama-popcorn apakishiwe.

Amaswidi Agcwele Ukhilimu

Amaswidi agcwele ukhilimu ayathandeka, kodwa uswidi ngamunye uqukethe cishe amagremu angu-0.5 wamafutha e-trans. Futhi asizimisele ngokudla uswidi owodwa ngesikhathi. Ukudla ushukela omningi ogcwele ukhilimu kubangela umzimba ukuthi udle amafutha amaningi. Lokhu kubangela ukukhuluphala.

Ukudla Okuqandisiwe

Ukudla okuqandisiwe, okufana ne-pizza eqandisiwe nokudla osekulungele ukudliwa eqandisiwe, kunamafutha amaningi, kanye nama-carbohydrate, usawoti kanye noshukela. Aqukethe cishe i-1 g yamafutha e-trans ngokuphakelwa futhi angadliwa ngobuningi, njenganoma yikuphi okunye ukudla okuthosiwe. 

Amafutha Emifino Ahlanganisiwe

Amafutha emifino ahlanganisiwe ayinhlanganisela yamafutha emifino acwengekile, akhishwa iphunga futhi axutshiwe. Lawa mafutha emifino asetshenziselwa ukupheka, ukuthosa, ukubhaka, ukhilimu nokudla okumnandi.

Lapho ushisa kakhulu uwoyela, aba ngcono amathuba akho okusebenzisa amafutha e-trans. Khetha enye indlela enempilo kulawa mafutha ukuze ugcine amazinga e-trans fat abe mncane.

Ukudla Okuphekiwe

Ukudla okubhakiwe okufana ne-puff pastry, ama-croissants, nama-tarts kumnandi kodwa kugcwele amafutha e-trans. Ikakhulukazi lawo apakishiwe. Amafutha e-trans enza lokhu kudla kushwabene futhi kube nama-mushy, anezele ukunambitheka kwakho. Zama ukuyenza ekhaya usebenzisa imithombo yamafutha enempilo.

Ukhilimu oyiqhwa

Ama-ayisikhilimu asheshayo anoshukela omningi namafutha ashintshashintshayo futhi angandisa ingozi yesifo senhliziyo, ukukhuluphala kanye nesifo sikashukela. Ungenza u-ayisikhilimu wakho ekhaya.

Imiphumela Emibi Yokudla Okunamafutha Emzimbeni

Ingabangela ukuqunjelwa, ubuhlungu besisu kanye nesifo sohudo

Phakathi kwama-macronutrients ahlanganisa ama-carbohydrate, amafutha namaprotheni, amafutha agaywa kancane kakhulu. 

ukudla okunamafuthaNjengoba iqukethe inani eliphezulu lamafutha, inciphisa ukuphuma kwesisu. Okungukuthi, ukudla kuhlala esiswini isikhathi eside, okuyinto ukuvuvukala, isicanucanu futhi kungase kubangele ubuhlungu besisu.

Ingase iphazamise i-gut microbiome

ukudla okunamafuthaKuyaziwa ukulimaza amagciwane anempilo ahlala emathunjini. Ebizwa nangokuthi i-gut microbiome, le microorganism ithintwa:

Ukugaya i-fiber

Amagciwane emathunjini, anemiphumela yokulwa nokuvuvukala futhi angavikela ekuphazamisekeni kokugaya ukudla i-chain chain fatty acids (SCFAs) Iphula i-fiber ukuyikhiqiza.

impendulo yokuzivikela komzimba

I-gut microbiome ixhumana namaseli omzimba ukusiza ukulawula ukuphendula komzimba ezifweni.

ukulawula isisindo

Ukungalingani kwamagciwane amathumbu kungabangela ukukhuluphala.

impilo yamathumbu

Ukuphazamiseka kwe-gut microbiome kuhlotshaniswa nokuthuthukiswa kwe-irritable bowel syndrome, kodwa ama-probiotics angasiza ekuthuthukiseni izimpawu.

Impilo yenhliziyo

Amagciwane e-gut anempilo angasiza ekwandiseni i-cholesterol ye-HDL evikela inhliziyo, kuyilapho izinhlobo eziyingozi zingakhiqiza izinhlanganisela ezilimaza imithambo yegazi, ezibangela isifo senhliziyo.

Kakhulu ukudla okunamafuthaUkudla ukudla okunempilo kungalimaza i-gut microbiome ngokwandisa inani lama-bacteria angenampilo kanye nokunciphisa inani labanempilo.

Lezi zinguquko zingase zibangele ezinye izifo ezingamahlalakhona njengokukhuluphala ngokweqile, umdlavuza, isifo senhliziyo, isifo sikashukela nesifo sikaParkinson. 

Kuholela ekuzuzeni isisindo kanye nokukhuluphala

Kakhulu ukudla okunamafutha Ukudla kungabangela ukukhuluphala ngenxa yokuqukethwe kwayo kwekhalori ephezulu. Ikakhulukazi, phezulu amafutha e-trans ukusetshenziswa kuyisici esikhulu sokuzuza isisindo.

Amafutha e-Trans; Kwenzeka lapho amafutha emifino eshintshwa amakhemikhali ukuze ahlale eqinile ekamelweni lokushisa. 

Naphezu kwemithethonqubo ephathelene nokusetshenziswa kwazo, isatholakala ekudleni okuningi okunamafutha ngenxa yokusetshenziswa kwamafutha emifino ayingxenye ye-hydrogenated ekuthoseni nasekucubunguleni ukudla. 

Yandisa ingozi yesifo senhliziyo nesifo sohlangothi

ukudla okunamafuthainemiphumela emibi empilweni yenhliziyo. 

Ngokwesibonelo, ukudla okuthosiwe kuye kwaboniswa kwandisa umfutho wegazi, kunciphisa i-HDL (enhle) i-cholesterol, futhi lezi zici ziholela ekukhuluphaleni nasekukhuluphaleni, okuhambisana nesifo senhliziyo.

Futhi, ingozi yesifo senhliziyo ihlobene nokuthi udla kangaki ukudla okuthosiwe.

Yandisa ingozi yesifo sikashukela

ukudla okunamafutha, kwandisa amathuba okuba nesifo sikashukela sohlobo 2. Ukudla okusheshayo okungabandakanyi ukudla okunamafutha kuphela kodwa neziphuzo ezinoshukela kubangela ukudla okunekhalori ephezulu, ukuzuza isisindo, ukulawula ushukela wegazi okungekuhle kanye nokuvuvukala okwandayo.

Ngokulandelayo, lezi zici zandisa ubungozi bohlobo 2 lwesifo sikashukela kanye nesifo se-metabolic - i-metabolic syndrome yigama elihlangene leqembu lezifo ezihlanganisa ukukhuluphala, umfutho wegazi ophakeme, kanye noshukela ophezulu wegazi.

kubangela induna

Izifundo ama-carbohydrate ahlanzekilet, ukudla okusheshayo kanye ukudla okunamafutha uthi ukudla okunomsoco kubangela izinduna. 

Ucwaningo olwenziwa entsheni yaseShayina engaphezu kuka-5.000 17 lwathola ukuthi ukudla njalo ukudla okuthosiwe kwandisa ingozi yezinduna ngo-2.300%. Kolunye ucwaningo lwentsha yaseTurkey engu-24, kwembulwa ukuthi ukudla imikhiqizo enamafutha njengamasoseji nama-hamburger kwandisa ingozi yezinduna ngo-XNUMX%. 

Ukudla okunoshukela nakho kungabangela induna ngokwandisa ukukhiqizwa kwamangqamuzana esikhumba namafutha esikhumba emvelo, njengoba ekhulisa umsebenzi wamahomoni athile emzimbeni, okuhlanganisa i-androgens kanye ne-insulin-like growth factor 1 (IGF-1). 

Ikhubaza ukusebenza kobuchopho

ukudla okunamafuthaUkudla kakhulu kungabangela izinkinga ngokusebenza kobuchopho. ukudla okunamafuthaUkukhula kwesisindo, umfutho wegazi ophakeme, kanye nesifo se-metabolic nakho kulimaza ukwakheka, izicubu, nokusebenza kobuchopho.

Unganciphisa kanjani ukusetshenziswa kokudla okunamafutha?

Sebenzisa izindlela zokupheka ezinempilo

ukudla okunamafutha Ivamise ukuthoswa, okusho ukuthi iphekwe ngamafutha amaningi. Pheka ukudla kwakho usebenzisa izindlela ezingadingi uwoyela omningi. Lezi zindlela yilezi:

Rosa kuhhavini

Lokhu kusho ukupheka ukudla ezingeni lokushisa eliphezulu (230 °C) usebenzisa amafutha amancane noma ungekho nhlobo. Le nqubo ingakhethwa ikakhulukazi kumazambane njengenye indlela yokuthosa.

Ukuthosa emoyeni

Ama-air toaster azungeza umoya oshisayo eduze kokudla, akwenze kube crispy ngaphandle kodwa kuthambile ngaphakathi. Isebenzisa amafutha angaphansi ngo-70-80% kunezindlela zokuthosa zendabuko, ukuze ukudla kwakho kungabi namafutha.

Kushunqiswe

Le ndlela isebenzisa isitimu esivela emanzini ashisayo futhi ayidingi amafutha. Kuyinto ehlukile uma upheka ukudla okufana nama-meatballs, inhlanzi nemifino.

Igridi

Awudingi amafutha amaningi wokosa. Le nqubo iwusizo ikakhulukazi inyama nemifino. 

Shintsha ukudla okunamafutha ngezinketho ezinempilo

lapha ukudla okunamafuthaezinye izindlela ezimbalwa:

Burger

Esikhundleni sokudla okusheshayo, ungenza i-hamburger yakho ekhaya ngama-meatballs, ulethisi, utamatisi no-anyanisi.

Ukuthosa

Amazambane abhakiwe ayindlela enhle kakhulu yamafrimu aseFrance. 

Pizza

Esikhundleni sokuthenga esenziwe ngomumo, zama ukwenza i-pizza yakho ngokukhipha inhlama encane ekhaya. Ngakho-ke, uzoqiniseka ukuthi usebenzisa izinto ezinempilo nezingenawo uwoyela.

Inkukhu econsisa amathe

Inkukhu ingaphekwa kalula noma yosiwe esikhundleni sokuthoswa.

amakhekhe amnandi

Uma uhalela amaswidi, yidla isithelo noma wenze isithelo esibushelelezi, noma thola okukhethwa kukho kophudingi olunamafutha amancane nama-calories.

Indlela Yokuqeda Imithelela Yokudla Okunamafutha?

Kwesinye isikhathi ungahlosile, ukudla okunamafutha Singaphuthelwa kakhulu. Ngenxa yezizathu ezibalwe ngenhla ukudla okunamafutha Inebubi obunengi. 

Uma udle amafutha amaningi noma ukudla okunamafutha, kunezinyathelo ongazithatha ukuze unciphise imiphumela yakho eyingozi ngokwezinga elithile. 

Yini Okufanele Uyenze Ngemva Kokudla Ukudla Okunamafutha?

ngamanzi afudumele

ukudla okunamafutha Ukuphuza amanzi afudumele ngemva kokudla kusiza ekudambiseni futhi kusebenze isimiso sokugaya ukudla. Amanzi asebenza njengomthwali wemisoco kanye nemfucuza.

Ukuphuza amanzi ashisayo kusiza ukudiliza izakhi zibe ifomu eligayekayo. Uma ungaphuzi amanzi anele, ithumbu elincane limunca amanzi ekudleni ukuze kugaywe futhi libangele ukuphelelwa amanzi emzimbeni kanye nokuqunjelwa.

Ngesiphuzo se-detox

Iziphuzo ze-Detox zisiza ukusula ubuthi obuqoqwe ohlelweni ngemva kokudla ukudla okunamafutha. Abanye abacwaningi basikisela ukuthi iziphuzo ze-detox zisiza ukukhulula ubuthi futhi zisize ekunciphiseni isisindo. 

thatha uhambo

Ukuhamba imizuzu engu-30 ngemva kokudla okunzima kusiza ukuthuthukisa ukugaya. Ikhuthaza ukuhamba kwesisu, isiza ukugaya futhi ikhuthaze nokuncipha kwesisindo. 

Ngakho-ke, ukuphumula umzimba ukudla okunamafutha Hamba ngezinyawo imizuzu engu-30 ngemva kokudla.

Hlela ukudla kwakho okulandelayo

Ukuhlela ukudla kwakho kusenesikhathi, ngokushesha nje ukudla okunamafutha kuvimbela ukuthi udle. Ungeqi ukudla kwasekuseni. Ukuze ugweme ukudla ngokweqile usuku lonke, yiba nesidlo sasekuseni esinempilo.

Sebenzisa ama-probiotics

Ucocekile ama-probiotic Ukuthatha kwayo kusiza ukulinganisela impilo yokugaya futhi kuthuthukisa i-flora yamathumbu kanye nokuzivikela komzimba. ukudla okunamafutha Ngemuva kokudla, ungadla ingilazi ye-yogurt noma i-curd njenge-probiotic ukuqinisa amathumbu akho.

Yidla izithelo nemifino

Ukudla izithelo nemifino kusiza ukunikeza umzimba amavithamini anele, amaminerali kanye ne-fiber ukwenza izinqubo ezihlukahlukene. 

Ukudla ukudla okunamafutha okune-fiber ephansi kanye nama-micronutrients abalulekile kanye namafutha agcwele futhi aguquguqukayo kungabangela ukuqunjelwa. Qala ukudla kwakho ngesitsha sesaladi nemifino emisha ukuze unikeze umzimba imisoco ebalulekile.

Bhala kahle

Ukulala kuzinzisa isimo sengqondo, kuphumuza ingqondo, umzimba nomoya. Ngakho-ke, phumula futhi ulale kahle. Ngakho ungahlala ungadli ngokomzwelo.

Yini Okungafanele Uyenze Ngemva Kokudla Ukudla Okunamafutha?

Gwema ukudla okubandayo

ukudla okunamafutha Ngemuva kokudla, ukudla okubandayo okufana ne-ayisikhilimu kunemiphumela emibi esibindini, esiswini nasemathunjini. 

ukudla okunamafuthaKunzima ukugaya. Kamuva, ukudla ukudla okubandayo kwenza ukugaya kube nzima, kubangele ukuqunjelwa kanye nokuqunjelwa. Ngakho-ke, gwema ukudla ukudla okubandayo ngemva kokudla okunamafutha amaningi.

Ungalali ngemva kokudla

Ungalokothi ulale ngemva kokudla kakhulu. Njalo shiya igebe lamahora angu-2-3 phakathi kwesidlo sakusihlwa nokulala. Ukulala ngokushesha ngemva kokudla kwenza ukudla kube nzima ukugayeka, okubangela ukuqunjelwa nokunqwabelana kwamafutha. Ikakhulukazi ukudla okunamafutha ngemva kokudla...