Kuyaziwa ukunceda ukubetha ubushushu ehlotyeni, kodwa izibonelelo zevatala ziya phambili ngakumbi. Imnandi kwaye iphantsi kweekhalori, ithatha inxaxheba kwiinkqubo ezininzi eziphambili emzimbeni wonke.
Ukuba ungomnye wabo batya ivatala eninzi ehlotyeni, oku kuyakunceda ukuba uziqinisekise kukhetho lwakho lokutya. Ukuba akukho njalo, Emva kokufumanisa malunga nezibonelelo zayo ezininzi ezintle, unokutshintsha ingqondo yakho kwaye uqalise ukuyisebenzisa rhoqo..
Izizathu zokutya ivatala
Uninzi lwezibonelelo zevatala zibangelwa kukutyeba kwawo emanzini, okukunceda ukuba uhlale uhlaziyekile. Kunye Ipesenti yamanzi engaphezulu kwe-90%, ivatala inomdla ngokukodwa ngeenyanga ezishushu.
Kodwa zininzi ezinye izizathu zokubandakanya esi siqhamo kwindlela otya ngayo, kubandakanya ukwetyisa okulula. Kuba igudile kwaye intsha, ihlala ilungile kwinkqubo yokwetyisa. Ukuba ikunika iingxaki, into enokwenzeka ngamanye amaxesha, cinga ukuyitya njengokutya okukodwa endaweni ye dessert. Isidlo sasemini kunye namaqebengwana ngamaxesha amabini emini yokwenza.
Iphantsi kwiikhalori
Esona sizathu siphambili sokubheja kwivatala yile ukutya okuncinci kweekhalori xa kuthelekiswa nokunye ukutya okuswiti. Ivatala inika kuphela iikhalori ezingama-30 kwiigram ezili-100 zokutya, ngelixa ii-ayisikhrim (enye iklasikhi yasehlotyeni) idlula kuma-200. Akukho mfuneko yokuba ususe ii-ayisikhrim ekudleni kwakho, kodwa ungazigcina njengomvuzo weveki.
Ukuba uyayitshintsha i-ayisi khrim kunye nezinye iikomityi zekhalori kunye nezilayi zevatala awuyi kusika iikhalori kuphela ngenxa yokungabikho kwamafutha, kuya kukunceda uzive ugcwele. Ukwanelisa umnqweno wakho kwisidlo ngasinye kubalulekile, kuba kuphela kwendlela yokunciphisa umngcipheko wokutya phakathi kokutya, umkhwa okhokelela ekutyebeni kakhulu kunye nokutyeba kakhulu.
Inika amandla
Ivatala ibonelela ngeantioxidants, iiamino acid kunye ne potassium. Ukongeza kumxholo wamanzi, zonke ezi zondlo zibonisa idosi elungileyo yamandla. Ngenxa yoko, esi siqhamo Unokunceda ukulibazisa ukuqala kokudinwa kunye neekram ekusebenzeni.
Kufuneka kuqatshelwe ukuba xa kufikwa ekusebenziseni amandla akho, Umsebenzi wasemva kwexesha ulungile nje njengangaphambili kokuzilolonga. Kwaye emva kokuba uqeqesho lweemisipha lungavela. Ukongeza, umzimba kufuneka uzalise iidipozithi ngenxa yomzamo omkhulu osetyenzisiweyo. Kunye neempawu zevatala zilungele yona.
Lungisa ulusu lwakho
Ngamaxesha omsebenzi omninzi, umzimba utyhalelwa esiphelweni kwaye oku kuphelela ekubonakaleni kwinkangeleko yakho. Ukuba awukhe ube nexesha lokuphumla mva nje, ulusu lwakho lunokuba lome kwaye luqine kunesiqhelo. Ngethamsanqa, kubandakanya ivatala ekutyeni kwakho kunokunceda ekunciphiseni ingxaki. Isizathu kukuba esi siqhamo ithanda i-hydration kunye nokuthamba kolusu ngenxa yobutyebi bayo emanzini kunye nobukho beevithamini A, B6 kunye no-C ekubunjweni kwayo okunempilo.
Yilwa nolusu olomileyo
Jonga eli nqaku: Ulusu olomileyo. Apho uyakufumana zonke izitshixo zokulwa ulusu olomileyo, ukusuka kwinkqubo yezempilo ukuya ekutyeni.
Khusela amehlo
Amehlo abhencekile kwizoyikiso ezininzi ezinokuthi zibangele ukonakala ngokuhamba kwexesha. Ukuba ufuna ukunqanda oku, iingcali zicebisa ngokujonga kude kwiscreen sekhompyuter yonke imizuzu engama-30-60 kwaye uyilungise kwinto ekude.
Kwisicwangciso-qhinga sakho sokukhusela amehlo akho, ukutya okunjengevatala akunakusilela nako. Ndiyabulela kwigalelo layo le-vitamin A (ethi iphucula umbono kwaye inciphise umngcipheko we-cataract okanye ukonakala kwe-macular), Esi siqhamo sinceda ukukhuthaza impilo yamehlo.
Yehlisa uxinzelelo lwegazi
Kuyabonakala ukuba elinye lamacandelo evatala ikhuthaza ukuhamba kwegazi kwaye inciphisa uxinzelelo lwegazi. Ngale ndlela, ukutya esi siqhamo rhoqo kuya kunceda ukuthintela izifo zentliziyo.
Ingumhlaza
I-Lycopene, into ejongene nalo mbala obomvu owenza ukuba unomdla, unokunciphisa umngcipheko womhlaza, kunye nesifo seswekile. Nangona kunjalo, kubalulekile ukuba indlela yokuphila ihambisane: ukunciphisa umda kotywala, icuba kwaye udlale imidlalo rhoqo.
Ivatala asikuphela kokutya okubonelela nge-lycopene, kodwa zikhona nezinye iziqhamo kunye nemifuno ekwanayo. Nangona kunjalo, Isixa sale antioxidant ikhoyo kwivatala iphakathi kwelona liphezulu.
Yomeleza ukhuseleko
Ubusazi ukuba izibonelelo zevatala ziyabonakala nakwiinkqubo zomzimba? Wonke umntu ufuna ukuba nesistim somzimba esihle, kwaye esi siqhamo sinokukunceda. Ivatala iyakomeleza ukhuselo lwakho, ethi izokunceda ekulweni nezifo ngokufanelekileyo xa zisenzeka. Ekugqibeleni, umzimba wakho uya kuba namandla kwaye ube sempilweni ukuba utya ivatala.