Khumbula i-green. I-darker amaqabunga ama-greenery, izakhi eziningi ezingenayo. Kuhle kakhulu ukuyisebenzisa ekwenzeni izitsha zesaladi-rumen.
Engeza izithelo nemifino ebomvu, isibonelo utamatisi, pepper obomvu obomvu noma anyanisi obomvu. Le mikhiqizo iqukethe i-lycopene, evikela ngomdlavuza. Ukudla imifino ewusizo emzimbeni womuntu izikhathi eziyikhulu kuthuthukisa i-microcirculation yegazi futhi kwandisa ingculazi.
I-pepper ephuzi, utamatisi ophuzi noma izaqathe ziyohlinzeka ngesaladi lakho ngokumnandi, futhi licebise nge-vitamin C ne-betacarotene. Futhi ungongeza i-apricot, imango, i-ananas, izinhlayiya ze-orange esaladini.
Engeza amakhowe, i-garlic, amapheya, amapayipi athengwe ngenyama emhlophe kanye nezithelo ezomisiwe ukuze kube nesakhiwo esingcono futhi njengomthombo owengeziwe we-antioxidants.
Iklabishi elibomvu, ama-aergergine, amakhiwane azonikeza isaladi umbala okhethekile, umehluko kanye nephunga, futhi kusize ukwandisa umsebenzi wobuchopho.
I-Soy ikhuphuke i-tofu , i-saumon, ibele lezinkukhu elithosiwe lizonciphisa indlala, iyoba umthombo wamaprotheni ngenxa yemisipha yakho.
Amanoni amancane azokusiza umzimba wakho ukuba uthande okungcono izakhi ezithile, ngakho-ke uhlanganise ukudla okune-oli: ama-avocado, ama-walnuts, ama-alimondi. Lezi zamuva zizokuhlinzeka nge-magnesium ne-fiber.
Qedela isaladi yakho ngokungeza imifino kanye nezinhlamvu eziqukethe isitashi. Kungaba yi-muesli, i-koroyi noma i-rice tubules. Banikeza umzimba wakho ama-carbohydrate, futhi uzoba namandla futhi unamandla kulo lonke usuku.
Ungadli ngokweqile
Ngokuqinisekile, ngamunye wethu wabhekana nezimo lapho, ngokwesibonelo, ngosuku lokuzalwa komngane odla elinye ikhekhe, ngaphandle kokulamba. Lesi simo sibonelo esihle kakhulu sokuthi sivumela kanjani izinto zangaphandle ukuthi zithinte umsoco wethu. Ukugwema ukudla ngokweqile ngesikhathi esilandelayo, landela ukuhamba.
Ithiphu 1. Faka esikhundleni zonke izitsha ngevolumu encane. Kubonakala sengathi abantu abadla izitsha ezincane nezingajulile, ngokwesilinganiso, banciphisa kancane, ngoba badla ukudla okungaphansi kuka-57% kunabo abakhetha, badla "emagodini".
Ukusikisela 2. Ungaphazamiseki ezinye izinto. Ngokuvamile, lapho sidla sodwa, sishintsha ukuphela kokudla kwethu kuze kube sekupheleni kwephephandaba, esiyifunda ngemva kokudla noma ekupheleni kombukiso we-TV. Lokhu akugcini nje ukwandisa inani lokudla okudliwe, kodwa futhi kunomphumela omubi kakhulu ekugayeni. Ngakho-ke, uma uhlala phansi udle, ungakhathazeki kunoma yini enye.
Ithiphu 3. Beka eceleni izitsha ngezikhathi eziningi. Ukumboza etafuleni, ungazami ukubeka amapuleti ngezindlela ezihlukahlukene eziseduze nawe. Izifundo zibonisa ukuthi abantu abayinkimbinkimbi yokufinyelela ngamapuleti, ngokwesilinganiso, badla ukudla okungaphansi kuka-30%.
Ithiphu 4. Lindela umuntu ohamba kancane. Uma udle enkampanini, ungasheshi ukuqala ukudla konke. Yidla ngendlela umuntu ohamba kancane eqenjini lakho enza ngayo.
I-Sunflower
Ngisho nokudla okulinganiselayo akuqinisekisi ukuthi uzothola inani elidingekayo levithamini E. Eqinisweni, abesifazane abane kuphela kuphela nabesifazane abangu-5% basebenzisa 15 mg yalesi sici ngosuku. Kodwa i-vitamin E iyinhlangano enamandla yokuvikela i-antioxidant futhi iyasiza: ukulwa nokuguga ngaphambi kwesikhathi; ukuhlinzeka ngokuvikela umdlavuza. Ngakho-ke, kudingekile ukuthi kutholakale umthamo wansuku zonke odingekayo walokhu, ikakhulukazi ngoba kulula kakhulu. Imithombo enhle kakhulu ye-vitamin E yi-almonds kanye nembewu ethosiwe yelanga. Amagremu ama-50 alezi zitshalo ahlinzeka umzimba ngomthamo wansuku zonke odingekayo kavithamini E. Ungadla bobabili ngokwahlukana bese ufaka ama-saladi ahlukahlukene kanye nezinye izitsha.