Kuyini Ukudla Okuhlanzekile? Yehlisa Isisindo Ngokudla Okuhlanzekile

Imikhuba yethu yokudla ibaluleke kakhulu empilweni enempilo. Ukuthola imisoco edingwa yimizimba yethu ngokudla okuhlanzekile kunomthelela omuhle empilweni yethu jikelele. Ukudla okuhlanzekile kuyindlela yokudla egxile ekudleni kwemvelo nokungalungiswanga. Esihlokweni, sizokwabelana ngolwazi oluyisisekelo mayelana nokudla okuhlanzekile futhi sichaze ukuthi kungani lokhu kudla kunempilo.

Kuyini Ukudla Okuhlanzekile?

Ukudla okuhlanzekile kuhlose ukwakha ukudla okunempilo ngokugwema ukudla okugayiwe kanye nezithasiselo. Kulokhu kudla, amaprotheni emvelo, ama-carbohydrate ayinkimbinkimbi namafutha anempilo akha amaqembu okudla ayinhloko. Ukudla okufana nezithelo, imifino, okusanhlamvu, okusanhlamvu, izinhlanzi ezinamafutha, imikhiqizo yobisi namaqanda kuyizinsika zokudla okuhlanzekile. Esikhundleni sokucutshungulwa, ukudla okulungiselelwe okunezithako ezingaziwa, i-organic, imifino nezithelo ezintsha, okusanhlamvu okuphelele, amafutha anempilo, imithombo yamaprotheni neziphuzo zemvelo ezifana namanzi.

Izimiso Zokudla Okuhlanzekile

Ukuze uqonde kangcono lesi sitayela somsoco, ake sibheke izimiso zalesi sitayela somsoco:

1. Ukusebenzisa ukudla kwemvelo kanye nemvelo: Kubalulekile ukukhetha imikhiqizo ephilayo ukuze ugweme ukudla okuqukethe izibulala-zinambuzane eziyingozi namahomoni. Ngesikhathi esifanayo, ukudla okungacutshungulwanga, okusha kanye nemvelo kufanele kudliwe.
2. Ukudla okusanhlamvu okungahluziwe: Kubalulekile ukudla okusanhlamvu okuphelele esikhundleni sokudla okusanhlamvu okucolisisiwe njengesinkwa esimhlophe nelayisi elimhlophe. isinkwa sikakolweni, irayisi elinsundu Izinketho ezifana nalezi kufanele zincanywe njengoba zinokucutshungulwa kwe-fiber ephezulu.
3. Ukusebenzisa imithombo yamaprotheni enamafutha aphansi nangakacutshungulwa: Esikhundleni senyama ebomvu, imithombo yamaprotheni enamafutha aphansi futhi engalungiswanga njengenkukhu, i-turkey nenhlanzi kufanele ikhethwe. Futhi, ubhontshisi udaliImithombo yamaprotheni yemifino efana ne-chickpeas kufanele ifakwe ekudleni.
4. Inyama nemikhiqizo yenhlanzi encane noma engekho nhlobo kufanele idliwe: Inyama nenhlanzi etholakala ezilwaneni eziphilayo nezikhululekile ezingenawo amahomoni, ama-antibiotic nezinye izinto eziyingozi kufanele zikhethwe.
5. Imikhiqizo yobisi enamafutha aphansi kufanele ikhethwe: Kubalulekile ukukhetha ubisi olunamafutha amancane noma olungenawo amafutha esikhundleni sobisi lonke.
6. Ukunciphisa ukusetshenziswa kukashukela nosawoti: Uphuzo oludakayo neziphuzo eziqukethe ushukela ocolisisiwe kufanele kugwenywe futhi esikhundleni salokho kunconywe izinto ezinoshukela ezingokwemvelo njengesithelo noma uju. Ukwengeza, ukusetshenziswa kukasawoti kufanele kulinganiselwe futhi ezinye izinongo kufanele zisetshenziswe ekudleni.
7. Amafutha emvelo kufanele anconywe: Esikhundleni samafutha acwengekile noma e-hydrogenated, amafutha emvelo anempilo njengamafutha omnqumo namafutha kakhukhunathi kufanele akhethwe.
8. Ukusetshenziswa kwamanzi okuvamile: Kubalulekile ukuphuza amanzi anele ukuze umzimba usebenze kahle. Ukuphuza okungenani izingilazi zamanzi eziyi-8-10 ngosuku kuwumkhuba wokudla okunempilo.
9. Ukulungiselela ukudla ekhaya: Kubalulekile ukulungisa ukudla ekhaya ngendlela elawulwayo, ugweme ukusebenzisa ukudla okugayiwe futhi ukhethe izithako zemvelo.
10. Ukulawula ingxenye: Ukuze uthole ukudla okulinganiselayo nokunempilo, ukulawulwa kwengxenye kuyadingeka. Ukudla okuncane kufanele kudliwe ngezikhathi ezithile ukuze kugwenywe ukudla ngokweqile noma ukulamba.

Yiziphi Izinzuzo Zokudla Okuhlanzekile?

Ukudla okuhlanzekile kukhulisa amazinga amandla, kusiza ukulawula isisindo, kuqinisa amasosha omzimba, kuvikela izifo futhi kuthuthukisa impilo yonke. Ngakho-ke, kubalulekile ukwamukela imikhuba yokudla ehlanzekile ukuze uphile impilo enempilo. Izinzuzo zokudla okuhlanzekile zimi kanje:

1. Inikeza ukulawula isisindo: Ukudla okuhlanzekile kukusiza ukuthi ulahlekelwe isisindo ngendlela enempilo noma uvimbele ukukhuluphala. Ukusebenzisa amanani aphezulu okudla okugayiwe kanye neziphuzo ezinoshukela kwandisa ingozi yokukhuluphala, kuyilapho ukudla okuhlanzekile kunikeza ukudla okunempilo okunempilo nokudla okunomsoco.
2. Ivikela impilo yenhliziyo: Ukudla okuhlanzekile kunciphisa ingozi yesifo senhliziyo ngokunciphisa ukusetshenziswa kwamafutha angenampilo kanye ne-cholesterol. Ukusebenzisa ukudla okufana nezinhlanzi, ikakhulukazi lezo eziqukethe i-omega-3 fatty acids, kunenzuzo enkulu empilweni yenhliziyo.
3. Iqinisa amasosha omzimba: Ukudla okunempilo kuqinisa amasosha omzimba futhi kuvikele ezifweni. Ukudla kwemvelo okucebile ngama-antioxidants namavithamini kulwa nama-radicals mahhala futhi kusenze simelane kakhulu nezifo.
4. Ilawula ukugaya: Ukudla okuhlanzekile kulawula ukugaya ngokwandisa ukusetshenziswa kokudla okune-fibrous. Lokhu kuvimbela ukuqunjelwa, ukuqunjelwa kanye nezinkinga zokugaya ukudla. Ngaphezu kwalokho ukudla okuqukethe ama-probioticsUkusetshenziswa kwamantongomane (i-yoghurt, i-kefir, njll.) kuthuthukisa impilo yamathumbu.
5. Inyusa amaleveli wamandla: Ekudleni okuhlanzekile, ama-carbohydrate anempilo, amaprotheni namafutha ayadliwa. Lokhu kudla kwandisa amazinga amandla futhi kusenze sizizwe siphilile usuku lonke. Kuphinde kuvimbele ukucwiliswa kwamandla okubangwa ukudla okugayiwe kanye nokudla okunoshukela omningi.
6. Ithuthukisa ikhwalithi yokulala: Ukudla okuhlanzekile kulawula umjikelezo wokulala. Kwanele i-magnesium ve melatonin Ukudla okuqukethe (ama-alimondi, i-turkey, ubisi, njll.) kuthuthukisa izinga lokulala futhi kusize ukulwa nokuqwasha.
7. Isekela impilo yesikhumba: Ukudla okuhlanzekile kubalulekile esikhumbeni esinempilo. Inikeza isikhumba esicacile ngokunciphisa ukusetshenziswa kokudla okugayiwe kanye noshukela, okunemiphumela emibi empilweni yesikhumba. Ukusetshenziswa kwemifino nezithelo, nakho okucebile ngama-antioxidants namavithamini, kusekela impilo yesikhumba.

Ukudla Okuhlanzekile Kokudla

Ukudla okuhlanzekile kuwuhlelo lokudla olulungiselelwe ngokuhambisana nezimiso zokudla okunempilo. Lolu hlelo lokudla luhlanganisa ukugwema ukudla okugayiwe, ukukhetha ukudla okungokwemvelo nokusha, kanye nokudla ukudla okulinganiselayo. Ukulandela izimiso zokudla okuhlanzekile okukhulunywe ngenhla kukusiza ukuthi ulahlekelwe isisindo ngokwemvelo. Amaphuzu alandelayo kufanele acatshangelwe ekudleni kokudla okuhlanzekile okulungiselelwe ngokusekelwe kulezi zimiso.

• Ukudla okusha kanye nemvelo kufanele kukhethwe. 
• Ukudla okuyingozi njengokudla okugayiwe, imikhiqizo esekupakishwe kanye nokudla okusheshayo kufanele kugwenywe.
• Ukusetshenziswa kwezithelo nemifino kufanele kwandiswe.
• Kufanele kuqashelwe ibhalansi yamaprotheni, ama-carbohydrate namafutha. Inkukhu njengemithombo yamaprotheni inhlanzi, amaqanda nemikhiqizo yobisi kufanele kukhethwe. Ama-carbohydrate kufanele anikezwe kusuka kumikhiqizo yokusanhlamvu. Amafutha kufanele futhi aphume emithonjeni enempilo, efana nokwatapheya, amafutha omnqumo namantongomane.
• Ukusetshenziswa kwamanzi kufanele kwandiswe. Kufanele uphuze okungenani amalitha angu-2-3 amanzi ngosuku ukuze unikeze inani lamanzi elidingwa umzimba wakho.
• Iziphuzo ezinoshukela, iziphuzo ezidakayo kanye iziphuzo carbonated Iziphuzo eziyingozi okufanele zigwenywe. Esikhundleni salokho, amajusi wezithelo zemvelo, ama-herbal teas noma amanzi kufanele akhethwe.
• Ukudla kufanele kulungiselelwe ngamafutha aphansi. Esikhundleni sezindlela zokupheka ezinamafutha njengokuthosa nokugazinga, izindlela zokupheka ezinempilo ezinjengokushisa ngesitimu noma ukugcoba kufanele kube ngcono.
• Ukulawulwa kwengxenye kufanele kwenziwe.
• Ukuzivocavoca njalo kufanele kwenziwe.

Uhlu Lokudla Oluhlanzekile Lokudla

Ukudla okuhlanzekile wuhlelo lokudla oluhlose ukuba nokudla okunempilo nokunomsoco. Nasi isibonelo sohlu lokudla okuhlanzekile:

Sabah

• Ungaphuza ingilazi engu-1 yamanzi afudumele
• Iqanda elilodwa elibilisiwe
• I-Curd cheese, utamatisi kanye ne-cucumber tincetu kucezu olu-1 lwesinkwa sikakolweni
• I-apula eli-1 eliluhlaza noma idlanzana lama-strawberry

ukudla okulula

• Idlanzana lama-walnuts noma ama-alimondi

Emini

• Isitsha esi-1 sesaladi eluhlaza neyogathi (nolethisi, i-arugula, i-mint, i-dill, i-parsley, ikhukhamba, utamatisi, u-anyanisi wasentwasahlobo)
• Inkukhu eyosiwe noma i-fish fillet
• Isitsha semifino esinamafutha aphansi noma amafutha omnqumo (njenge-broccoli, i-zucchini, i-leek)
• I-pasta kakolweni wonke, i-bulgur pilaf noma irayisi elinsundu

ukudla okulula

• Ubhanana ongu-1 noma idlanzana lezithelo zomvini omisiwe

kusihlwa

• I-Turkey noma i-salmon ingakhethwa njengenye indlela yenkukhu noma inyama ebomvu.
• Imifino eyosiwe (isitshalo seqanda, i-zucchini, pepper) kanye nesaladi eceleni

Isinekhi (uma uthanda)

• 1 ingilazi ye-kefir noma iyogathi

Lolu hlu lwesampula lokudla luhlanganisa ukudla okulula ukucindezela noma yimiphi imizwa yendlala phakathi kokudla. Lezi futhi ziqukethe ukudla okunempilo nokunomsoco. 

Ukudla okuhlanzekile kuyindlela esebenzayo yokuthola indlela yokuphila enempilo. Kodwa-ke, njengoba i-metabolism yomuntu wonke kanye nezidingo zomsoco zihlukile, kubalulekile ukuhlela ukudla ngakunye. Kungaba usizo ukuthola ukwesekwa nguchwepheshe wezokudla noma isazi sokudla ngaphambi kokuqala ukudla.

Ngenxa yalokho;

Ukudla okuhlanzekile kuyisinyathelo esibalulekile kunoma ubani ofuna ukuphila ngendlela enempilo. Ukugxila ekudleni kwemvelo nokungacutshungulwa kuqinisekisa ukuthi umzimba wakho uthola imisoco oyidingayo futhi uthuthukisa impilo yonke. Ukudla okuhlanzekile kunezinzuzo eziningi njengokulawula isisindo, impilo yokugaya ukudla, ukulawula amazinga wamandla nokuqinisa amasosha omzimba.

Izithenjwa: 1, 2, 3, 4