Ukudla Okulula Ukugayeka - Ukudla okuyi-15 Okulula Ukugayeka

Impilo yokugaya ibaluleke kakhulu emizimbeni yethu. Ngeshwa, abantu abaningi baba nezinkinga zokugaya ukudla njengokuqunjelwa, igesi, isifo sohudo noma ukuqunjelwa. izinkinga zokugaya ukudla ukungabekezelelani kokudla, ukudla okunoshevu, i-irritable bowel syndrome ve Isifo sikaCrohn Kungabangelwa izifo ezingapheli ezithinta isimiso sokugaya ukudla, njenge-gastrointestinal tract, kanye nalokho esikudlayo. Abantu abanezinkinga zokugaya ukudla bathanda ukudla okugaya kalula. Nalu uhlu lokudla okugayeka kalula:

• irayisi
• inyama engenamafutha
• ubhanana ovuthiwe
• Amazambane abilisiwe
• Umhlophe weqanda
• izinhlanzi ezinamafutha
• Iyogathi
• okusanhlamvu okuphelele
• Ujinja
• Ikhumini
• Fennel
• beetroot
• Elma
• Ikhukhamba
• Erik

Kulula Ukugaya Ukudla

irayisi

• Ilayisi lisendaweni yokuqala phakathi kokudla okulula ukugayeka.
• Ngoba irayisi liqukethe ama-carbohydrate futhi kulula ukugayeka. 
• irayisi elinsundu Nakuba inempilo kunelayisi elimhlophe, imizimba yethu igaya irayisi elimhlophe ngokushesha.
• Ukudla irayisi elibandayo kwenza kube nzima ukugaya. Kuze kuphole, isitashi erayisini, isitashi esingazwelinoma kuguqula; Lokhu kubambezela ukugaya.
• Ngakho-ke, yidla irayisi ngesikhathi lishisa ukuze ligayeke kalula.

inyama engenamafutha

• Inyama yenkukhu ve Hindi Inyama engenamafutha njengenyama igayeka kalula esiswini. Aqukethe inani eliphezulu lamaprotheni ekhwalithi. 
• Ungasidli isikhumba senkukhu ngoba siqukethe amafutha okunzima ukuwagaya.
• Ungayithosi inyama, njengoba amafutha angaphazamisa isisu. 

ubhanana ovuthiwe

• ubhananaNakuba yisithelo esinomsoco kakhulu, siwukudla okulula ukugayeka. 
• Iqukethe ama-carbohydrate ngendlela yesitashi noma ushukela, kuye ngokuvuthwa kwawo.
• Ubhanana oluhlaza, ongakavuthwa unesitashi esiqinile, okwenza kube nzima ukugayeka. 
• Njengoba ubhanana uvuthwa, isitashi esikuwo siphenduka sibe ushukela olula umzimba ongawugayeka kalula.
• Lokhu kuthambisa ubhanana futhi kuwenze ugayeke.

Amazambane abilisiwe

• amazambaneInothe ngama-carbohydrates futhi iqukethe izakhamzimba ezibalulekile. 
• Ama-carbohydrate kumazambane iningi isitashi.
• Ukubilisa amazambane kwenza isitashi sigayeke kalula. Amazambane abilisiwe aqukethe isitashi esingazweli kancane kunamazambane aphekiwe. Ngakho-ke, ukudla amazambane abilisiwe kusiza ukugaya.
• Njengerayisi, ukudla amazambane abandayo kukhulisa izinga lesitashi esimelana nezwe, okwenza kube nzima ukugaya. 
• Bilisa ngangokunokwenzeka futhi udle ngenkathi kushisa ukuze kube lula ukugaya.

Umhlophe weqanda

• Amaqanda angokunye kokudla okunomsoco. Ngaphezu kokuqukethwe kwayo kwevithamini namaminerali, inikeza amaprotheni ekhwalithi ephezulu. Izakhamzimba eziningi ezikuwo zikusikhupha, esiqukethe amafutha.
• Uma amaprotheni iqanda elimhlopheuse.
• Abanye abantu bakuthola kunzima ukugaya isikhuphasha seqanda, njengoba isikhuphasha siqukethe amafutha amaningi. Laba bantu bangadla kuphela okumhlophe kweqanda.
• Yidla iqanda elibilisiwe, njengoba lingaphazamisa isisu uma lenziwe ngamafutha.

izinhlanzi ezinamafutha

• Pisces Ukudla kunezinzuzo eziningana, njengokwenza kube lula ukugaya. 
• codIzinhlanzi ezinamafutha, njenge-haddock, cishe azinawo ama-carbohydrate futhi zinikeza amaprotheni ekhwalithi.
• Amaprotheni avela emithonjeni yezilwane, njengemifino, agayeka kalula kunamaprotheni emifino.

Iyogathi

• Ezinye izinhlobo zeyogathi zicebile ngamabhaktheriya anobungane abizwa ngokuthi ama-probiotics. Ukusebenzisa ama-probiotics kunenzuzo empilweni futhi kondla amagciwane amathumbu.
• ama-probiotics kusiza ukugaya. Ngakho-ke, ukudla iyogathi kunciphisa izinkinga zokugaya ukudla njengokuqunjelwa.

okusanhlamvu okuphelele

• okusanhlamvu okuphelele Iwumthombo wefiber encibilikayo nengancibiliki. 
• I-soluble fiber yakha into efana nejeli emathunjini amakhulu. Ngakho-ke, ibamba ukudla futhi ibambezele ukumuncwa kwe-glucose. 
• I-Insoluble fiber yengeza inqwaba esitulweni, ikhulisa ukuphuma kwamathumbu. 
• I-fiber iphinde inikeze izakhi kuma-bacterium amahle emathunjini.
• Yidla okusanhlamvu okufana nokolweni, amabele, ilayisi elinsundu, i-oats, i-quinoa, nokunye okufana nokolweni ukuze wandise ukudla kwakho i-fiber.

Ujinja

• Ujinja Impande inezinzuzo eziningi. Isetshenziswa njengekhambi lekhambi lomkhuhlane ojwayelekile, ukukhwehlela, ukuvuvukala, isicanucanu, nokugaya ukudla. 
• I-Ginger inomphumela omuhle kuma-enzyme asiza ukudiliza amafutha namaprotheni. Isheshisa inqubo yokukhipha isisu.

Ikhumini

• IkhuminiIne-antioxidant, antimicrobial, antidiabetic, anticancer kanye ne-antiepileptic properties. 
• I-Thymol, i-phytochemical etholakala ku-cumin, ivuselela ukukhiqizwa kwama-enzyme, ama-acids kanye ne-bile ukusekela ukugaya.

Fennel

• FennelKuyikhambi le-carminative. Kuyasiza ukuvimbela ukuqunjelwa, ukungagayeki kahle kokudla, igesi, ubuhlungu besisu. 
• Imbewu ye-Fennel ivuselela ukukhishwa kwejusi yokugaya futhi ithuthukise ukumuncwa kwezakhi. 

beetroot

• beetroot Ine-anti-inflammatory kanye ne-antioxidant enamandla esiza ukukhipha ubuthi emgudwini wokugaya ukudla. 
• Iphinde ikhuthaze ukukhiqizwa kwe-bile, esekela ukugaya kwamafutha.

Elma

• ElmaKuwukudla okulula ukugayeka okuqukethe amavithamini, amaminerali kanye ne-fiber.
• Inezici ze-antioxidant ezisiza ukunciphisa ukulimala kwe-oxidative nokuvuvukala ezingxenyeni zokugaya ukudla. 
• etholakala ku-apula pectin kuthuthukisa ukugaya. Isekela ukukhula kwamagciwane amathumbu amahle.

Ikhukhamba

• Ikhukhamba Inezici zokulwa nokuvuvukala kanye namavithamini, amaminerali, ama-antioxidants.
• Ithambisa isitulo ngenxa yefiber ephezulu kanye namanzi. Ivimbela ukungagayeki nokuqunjelwa ngokulawula ukunyakaza kwamathumbu. 

Erik

• Iplamu eyomileIcebile ku-fiber encibilikayo nengancibiliki. 
• Isebenza njenge-laxative, ivuselela ukunyakaza kwe-peristaltic ye-digestive tract kanye nekholoni. 
• Kuyasiza ukunciphisa ukuvuvukala futhi kuqinisa amasosha omzimba.

Ukufingqa;

Ukudla okugayeka kalula kuyakhethwa ukuze kudambise izinkinga zokugaya ukudla. Ukudla okulungele ukugayeka ukudla irayisi, inyama enamafutha, ubhanana ovuthiwe, amazambane abilisiwe, amaqanda amhlophe, inhlanzi enamafutha, iyogathi, okusanhlamvu, ujinja, ukhumini, fennel, beet, ama-apula, ukhukhamba, amaplamu.

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