Izinwele ezinempilo, ezinamahloni nezinwele ezihle ziphupho zazo zonke izintombi. Kodwa ezimweni zanamuhla kunzima kakhulu ukugcina ikhanda elihle lezinwele. Ukucindezeleka okuqhubekayo, imvelo empofu kanye nokudla okuhlukahlukene kwenza izinwele zethu zisengozini: ziyawa, ziphule futhi zihlukanise.
Ngokuvamile, izinwele zithinteka ekudleni. Phela, noma yikuphi ukudla kungukucindezeleka komzimba. Umzimba ukhathele futhi, okokuqala, kuthinta izinwele. Nokho, kukhona indlela yokuphuma. Kulesi sihloko, sizokutshela indlela yokulahlekelwa isisindo ngaphandle kokulimaza izinwele zakho.
Intombazane ngayinye kufanele ikwazi ezinye izici zokudla okuhlukene. Isibonelo, uma unamathele emvinini we-veganism, bese ulungele ukungabi khona kwe-silicon nensimbi. Lokhu kusho ukuthi kuzodingeka ukuthi ubhekane nezinkinga ezifana nokuphela kwezinwele nezinwele ezibuhlungu. Uma ungabandakanyi kusuka ekudleni kwakho, ukudla okulwandle kanye namantongomane, khona-ke emzimbeni angeke ube nethusi elanele. Kulesi simo, udinga ukukhathazeka ngesimo sezinwele, ngoba zizolahlekelwa ukuqina kwazo, ngenxa yalokho ama-curls akho azobe engalawuleki. Uma, ngokuyinhloko, ukudla kwakho kuqukethe imikhiqizo yobisi, okungeziwe ngezinhlanzi zasolwandle, amaqanda namantongomane, khona-ke kungabikho kokuntuleka kwe-zinc. Ngaphandle kwenani elidingekayo le-zinc, izinwele zakho ziyoba kancane kakhulu.
Okubi kakhulu izinwele nesikhumba kuthinteka ngokudla okusheshayo. Ukungabi kwalawo noma amanye amavithamini nezakhi endaweni yokuqala kuthinta isimo sezinwele, izipikili nesikhumba. Ngakho-ke, ngaphambi kokuya ezinyathelweni ezinjalo, cabanga ngokucophelela, kodwa kuwufanele yini? Phela, izinwele kunzima ukulungisa.
Yini okufanele ukudla kube ukulahlekelwa izinwele
Uma ufuna ukulahlekelwa isisindo ngaphandle kokulimaza kancane izinwele, khona-ke udinga ukunamathela eminye imithetho. Omunye wale mithetho akufanele ukhiphe amaprotheni kusuka ekudleni kwakho. Phela, iphrotheni inikeza umzimba wethu ngama-amino acids, okwenza uzizwe uthanda ukwakha amangqamuzana amasha. Uma amaprotheni engangeni emzimbeni isikhathi eside, khona-ke ukukhula kwezinwele kuzokwehla kakhulu futhi kuzoqala ukuwa. Ngakho-ke, uma udweba imenyu yakho, qiniseka ukufaka kuyo izinkukhu, izinhlanzi, okusanhlamvu okungekho amafutha, okusanhlamvu nemikhiqizo yobisi - okungenani ama-kilojoule angu-15% kufanele adliwe emzimbeni wethu ngokudla kwamaprotheni.
Ngakho ukhohlwe ngama-carbohydrate, futhi, ngoba angumthombo wamandla. Ngenxa yezicubu zomzimba zikhula ngokushesha, zifaka isandla ekubuyiseleni izinwele eziwela phansi. Ngakho-ke, ekudleni kwakho, kufanele ufake izithelo nemifino esisha, okusanhlamvu okugcwele, ilayisi elibomvu namazambane. Ungakhohlwa ukuthi ushukela kanye nofulawa yi-carbohydrate enobungozi, okumele ikhishwe ngokuphelele ekudleni kwakho, ikakhulukazi uma ufuna ukunciphisa umzimba.
Ukudla kwezinwele ezinhle akukwazi ukuzenza ngaphandle kwamafutha. Futhi kubalulekile ukusebenzisa kokubili amafutha yemifino nezilwane, ngakho-ke, kubalulekile ukulinganisela ukudliwa kwamafutha emzimbeni.
Imikhandlu embalwa ebalulekile
Inani lokudla esikudlayo lincike ezintweni eziningi. Ngakho-ke, okwenzela ukudla kwakho, udinga ukucabangela ubudala bakho, izinga lokuqeqeshwa ngokomzimba, isimo samanje sezempilo, kanye nezinga lomsebenzi. Njengoba sinikezwe zonke lezi zinto, kudingeka sithole amakomidi ambalwa alula futhi asebenzayo:
- Ekudleni, kufanele udle ukudla okuhlukahlukene, noma ngabe kunezinombolo ezilinganayo zamafutha, amaprotheni nama-carbohydrate. Ngakho, umzimba wakho uzothola zonke izinto ezidingekayo.
- Ukuze impilo yezinwele kwimenyu yakho kufanele ibe yimikhiqizo yemvelo kuphela noma imikhiqizo isetshenziswe kancane. Lokhu kuzosiza hhayi kuphela ukugcina izinwele, kodwa futhi hhayi ukulimaza impilo yakho.
- Khohlwa mayelana nemikhiqizo eqedile isigamu. Phela, aqukethe inombolo encane yezinto eziwusizo. Ngaphezu kwalokho, bazolimaza isibalo sakho.
Ukusebenza kahle okukhulu
Uma le ntombazane ithatha ngokungathí sina inqubo yokulahlekelwa isisindo futhi ingacabangi ngokudla kwayo, akudingeki ukuba akhathazeke ngesimo sezinwele zakhe, kanye nempilo yakhe. Into ebaluleke kakhulu ukunakekelwa okunomsoco nokunakekelwa kwezinwele.
Kusukela ekudleni kufanele kuqedwe lezo zitsha ezizokwenza umonakalo omkhulu kunokuhle futhi zishiye lezo ezibaluleke kakhulu emzimbeni. Sizokutshela ngalokho okudingayo ukuze udle ukuze uthole wonke amavithamini kanye nezakhi, ukuze ulahlekelwe lawo maphilisi angeziwe.
- Qinisekisa ukuthi ufake izinhlanzi zasolwandle ekudleni kwakho. Ziyi-calorie ephansi futhi iyasiza kakhulu. Ungagxila ezitolo zasolwandle nasezinhlanzi ezinamafutha aphansi. Ukuze ugcine izinwele ziphilile, imenyu yokungaxhunyiwe kufanele ibe okungenani ama-500-700 amagremu ezinhlanzi zasolwandle.
- Ezinye izondlo zokudla zeluleka ukukhipha inyama ekudleni. Noma kunjalo, asikhuthazi ukwenza lokhu. Okuwukuphela kokufanele ukwenze ukusebenzisa okuthile okukhanyayo, isibonelo inyama enomhlophe bese uyihlanganisela ngenkuthalo neminye imikhiqizo. Ngeviki kuyadingeka udle ama-500 kuya ku-1000 amagremu enyama. Khona-ke izinwele zakho nesikhumba kuzobukeka kuhle.
- Ukudla kwakho kufanele kufakwe nge-sausage yegazi nesibindi sezinyosi. Kuwanele ukudla ama-gramu angu-50 wale mikhiqizo ngosuku ukukhohlwa ngezinkinga ezinwele.
- Ungakhohlwa ngemifino eluhlaza. Ncoma ukudla kwakho nge-ulethisi, isipinashi, pepper oluhlaza, i-broccoli. Ngosuku kuyadingeka ukuba udle kuze kube ngu-200 amagremu wemikhiqizo enjalo.
- Qinisekisa ukuthi udle izithelo nezithelo zomisiwe. Ungadla noma yiziphi izithelo: ama-mango, ubhanana, ama-kiwis, ama-orang, ama-avocade, ama-apula kanye nokunye okunjalo. Kubaluleke kakhulu ukuthi udle amagremu ama-100 ezithelo zansuku ngosuku noma ama-gramu angu-20 ezithelo zomisiwe ngosuku.
- I-Porridges iyasiza kakhulu izinwele. I-oats ne-porridge zingcono kakhulu kwezinwele. Ukugcina amandla, ukukhanya kwe-chic nokukhula okuphilile, kunconywa ukuba udle ingxenye yengilazi yenye yezinhlamvu njalo emva kwezinsuku ezimbili.
- I-cottage shies ebaluleke kakhulu, ngoba iqukethe amaprotheni amaningi. Ngosuku udinga okungenani udle amagremu angu-100.
- Amantongomane aqukethe amaminerali nama-amino acid abalulekile. Ngakho-ke, kufanele udle isipuni esisodwa samantongomane, ama-cashew, ama-walnuts, amantongomane, umsedari, ama-almond, ama-hazelnuts nokunye okunjalo.
- Ungakhohlwa amafutha emifino, angatholakala emafutheni omifino noma omnqumo. Okungenani isipuni esisodwa setiyi kufanele sisetshenziswe ngosuku.
Njengoba ubona, ukudla kuhluke kakhulu, ngakho ngeke ukwazi ukuphuma ekusebenziseni ukudla okulungile. Ngaphezu kwalokho, akudingeki ukuba uzivimbele ngokweqile.
Yini efanele ekudleni kwakho?
Ngaphandle kweqiniso lokuthi kuyadingeka ukwethula imikhiqizo ewusizo ekudleni kwakho, kubalulekile ukukhipha imikhiqizo eyingozi kuyo. Ngesikhathi sokudla udinga ukukhohlwa ngezitsha ezibukhali, ezisawoti, ezibhemayo, ezinamafutha ezibandayo. Futhi, akufanele adle ukudla okungagciniwe kahle, isibonelo, ukudla okuhlukahlukene okusemathinini.
Ungakhohlwa ngomonakalo wama-pie, ama-hamburgers, izinja ezishisayo, i-shawarma nezinye izinto zokudla okusheshayo. Ziyithinta kuphela umdwebo wakho, kepha futhi nesimo sezinwele. Buyekeza imenyu yakho futhi ususe ngokuphelele kuwo izitsha ezinamafutha. Ukuze ulungise umzimba wakho ngokudla, zilungiselele kanye ngesonto ukulayisha izinsuku ngezinyanga eyodwa.
Ngaphezu kwalokho, ngifuna ukwengeza amathiphu amaningi okubheka kanjani izinwele endaweni efanele ngesikhathi sokudla. Ngesikhathi sokudla, ama-multivitamini nama-BAD awaphazamisi. Banikeza umzimba umzimba wonke ngezinto ezilahlekile ngokugcwele. Thenga izinto eziqukethe amaprotheni, i-keratin, i-chitosanone ne-imimethicone. Ungenza amasiki kusuka kubhotela we-shea, jojoba, i-avocado nabanye.