Qha: ushokoledi lobisi
Yebo: ushokoledi omnyama
Kungani: Ushokoledi omnyama (okungenani i-cocoa engama-60%) umthombo ogxilile we-antioxidants, owusizo empilweni yabesifazane, ngoba zivikela amangqamuzana ekubhujisweni okuhlobene neminyaka; I-chocolate yamanzi iqukethe antioxidants encane kakhulu. Futhi, amafutha aneshokolethi akhulisi i-cholesterol. Ucwaningo lubonisa umphumela omuhle we-chocolate omnyama emithanjeni yegazi ngemva kwamahora amabili ngemuva kokusetshenziswa kwawo noma emva kwekomishi ye-cocoa.
Cha: Iwayini elimhlophe
Yebo: iwayini elibomvu
Kungani: Uma kuqhathaniswa newayini elimhlophe, iwayini elibomvu, njengechocolatele elimnyama, liqukethe ama-antioxidants amaningi, kulokhu kusuka ezikhungweni zomvini eziwusizo kakhulu. Inani elincane lokuphuza utshwala livimbela uxhumano lwamaplatelets, okuvimbela ukubukeka kwezingcezu zegazi. Ukulinganisela kuyisihluthulelo kulokhu; ngokusho kocwaningo, ingilazi eyodwa yewayini ngosuku iyona dose enhle yokuphila kwabesifazane.
Cha: Isinkwa esimhlophe
Yebo: isinkwa sonke sikakolweni
Isizathu: Ngaso sonke isikhathi, ikhodi oyishintsha ufulawa omhlophe kanye nezinhlamvu eziwusizo kakhulu (ngesinkwa, ama-flakes, ama-noodle) kuyaphupha ekugugeni. I-fiber e-soluble, etholakala ngama-oat ne-barley flakes, anciphisa amazinga e-insulin futhi yandisa ama-cholesterol (cabanga ngesifo sikashukela kanye nama-cores), kuyilapho i-fiber engenayo i-grains egcwele kakolweni inciphisa ingozi yezifo zamathunjini njenge-diverticulosis.
Cha: Soda
Yebo: Ithi
Kungani: Ikhefu letiyi ligcwala ngama-antioxidants, nebhodlela le-soda noshukela. Phuza oluhlaza, omnyama futhi, ikakhulukazi, itiye elimhlophe nokubandayo, nokushisa. Zonke ziqukethe izakhi eziwusizo kanye nokukhokhiswa kwe-caffeine.
Cha: ushukela we-1/4 kubhaka zokupheka
Yebo: Inani elifanayo lamakhemikhali aphansi e-fat powder
Kungani: Ukunciphisa okuqukethwe kokushukela ngamaqebelengwane, amakhukhi kanye nesinkwa kunomthelela ekujuleni kwamanqamu okunambitheka kuya kumnandi kakhulu ekudleni kwakho konke - into ewusizo ekulwa nokuguga, tk. ngaphezu kokuthola isisindo nesifo sikashukela, ukudla okukhulu ushukela kungabangela ukuglycosylation. Inqubo lapho ama-molecule eshukela anamathele ema-molecule, angabhubhisa amangqamuzana, avuke ukuvuvukala futhi anikeze ekuvimbeleni imithanguzo.
Cha: I-soda yesidlo
Yebo: Amanzi
Isizathu: Asikho isiphuzo esisodwa esilusizo kunamanzi. Kuyasiza ukugcwalisa umzimba ngomswakama, okubaluleke kakhulu ekusebenzeni kwawo okujwayelekile. I-soda yokudambisa ukudla igxilisa ukoma, ochwepheshe abaningi bakholelwa ukuthi iziphuzo ezingavamile (ezibhekwa njengokuphephile) zingase zihlotshaniswe nokuqala komdlavuza.
Cha: 1 \ 4 udlile inyama
Yebo: i-Lentils
Okwenza: Amafutha anelisiwe (okungenani ngobuningi obuqukethwe enyameni) angavimbela imishanguzo futhi avuse isifo senhliziyo. Okuqukethwe kwe-fiber ephansi (ekudleni akusekho nhlobo) kungasheshisa ukuguga kwepheshana lomzimba. Imifino kanye namalenti ahluke kakhulu: okuqukethwe okukhulu kwamafayibha futhi akukho mafutha agcwele. Ngaphezu kwalokho, banikeza amaprotheni.
Cha: I-yogurt evamile
Yebo: I-yogurt ephansi-fat
Okwenzayo: Imikhiqizo yobisi olubi kakhulu ngumthombo omuhle kakhulu we-calcium no-vithamini D, evikela amathambo kusuka ekuqotheni. Amafutha anelisiwe, equkethe ubisi lonke, ushizi kanye ne-yogurt kudala ukubunjwa kwe-thrombi. Ukushintshela emikhiqizweni yobisi omuncu obuncane kakhulu kuyozuza kuphela ngaphandle kwengozi engadingekile empilweni.
Cha: 1 \ 4 udlile inyama
Yebo: inhlanzi
Kungani: Inhlanzi iyimithombo enhle yamaprotheni enokuqukethwe okuphansi kwamafutha agcwele. Ezinye izinhlobo ezifana ne-saumon nazo zicebile ku-omega-3 (ama-fatty acids), okubalulekile ekusebenzeni okunempilo kwenhliziyo nobuchopho. Ngeshwa, izinhlobo ezithile zezinhlanzi ziqukethe ukungcola. Zama ukudla izinhlanzi zasendle, esikhundleni salowo okhulile epulazini. Nciphisa ukusetshenziswa kwe-tunaba (white) tuna kuya kanye ngesonto.
Cha: Iphakethe lama-chips amazambane
Yebo: Apple
Kungani: i-Apple ayinayo amafutha, ubuncane bekhalori, inani elikhulu le-fibre e-soluble nama-antioxidants. Yini ongayinikeza ama-chips amazambane? Okuqukethwe okuncane okwenziwe izakhi ezibalulekile, kodwa amafutha amaningi, ama-calories nosawoti.
Umthetho omuhle kakhulu ukuthi yizinto eziwusizo imikhiqizo egcwele imvelo, njll. apula ngokumelene ne-chips (amapulasitiki epulasitiki), ibhanana ngokumelene ne-candy (iphepha lokugqoka). Manje, ukwazi imikhiqizo ewusizo empilweni yabesifazane, ungajabulela intsha futhi iqhume isikhathi eside ngaphandle kwezindleko ezingadingekile.