Hhayi njalo lapho kukhulunywa ngokudla ukunciphisa umzimba futhi wehlise isisindo, kufanele kubhekiswe kukho ukudla okunomsoco nokuzivocavoca umzimba. Eqinisweni, le ndlela ingahle isimangaze ekuqaleni, kepha esikhathini esimaphakathi nesikhathi eside ithwala ubungozi bezempilo.
Ukhiye ungumnikelo ofanele we amavithamini, amaminerali namakhalori, uthatha i- ukudla okufanele. Imayelana nokugcina umzimba uphilile futhi usebenza kahle.
Phuza amanzi
Njengoba kulula njengoba kungabonakala, amanzi ayinto eyisisekelo yokudla kwesisindo.
Amanzi okuphuza siqinisa ukuvuselelwa kwamaseli ethu, sithuthukisa imisebenzi yokugaya ukudla, sigqugquzela ukumuncwa okwanele kwezakhamzimba, sigwema izifo zomlomo nokunye okuningi.
Izitshalo
Irayisi elinsundu, ibhali, i-oats, ukolweni nokunye. Imayelana ne- ukudla okuqukethe amazinga aphezulu e-fiber ne-calcium. Ukudla kwayo kuvuselela ukugeleza kwamathumbu omzimba wethu, kuyivumele ukuthi iqede ubuthi futhi yehlise isisindo.
Izithelo
wakhe umthombo wamavithamini namaminerali. Ngaphezu kwemvelo, zingathathwa ngezindlela eziningi ezahlukahlukene, ama-dessert, ama-smoothies, amajusi, njll.
Ezinye zazo, njengekotapeya, zisinikeza izinga eliphakeme lamafutha.
Inyama enciphile
Inyama enciphile yilokho, ngaphezu kokuba nezinga eliphansi lamafutha, elisinikezayo amaprotheni anemiphumela ye-thermogenic. Umzimba wethu ushisa ama-calories angu-30% ngesikhathi sokugaya kwawo.
Ukudla okwehlisa isisindo kungaqukatha inkukhu, inyama yenkomo, ikalikuni, ithenda yengulube nethenda.
I-Verdura
Imifino ibalulekile ekudleni nasekudleni kokunciphisa umzimba. Ngaphezu kokuba nama-calories aphansi, zingukuphakelwa okuhle kakhulu kwamavithamini, imicu kanye namaminerali uyakwazi ukwengeza ukusilela okungenzeka.
Ubisi
Ukudla nemikhiqizo yobisi isinikeza amaprotheni esiwadingayo, kanye ne-calcium edingwa ngumzimba wethu. Kubalulekile ukukhetha le mikhiqizo enamafutha aphansi. Ushizi, ubisi neyogathi kungafakwa ekudleni kwethu.
Imithombo yesithombe: Umhlahlandlela Wokuqina / i-El Confidencial