Ukuhlinzeka ukudla okunempilo usencane kakhulu kunciphisa ingozi yezifo ezalandela ezifana nesifo sikashukela, isifo sofuba, isifo senhliziyo, isifo sohlangothi kanye nezinye izinhlobo zomdlavuza.
Ukudla okunomsoco
Izondlo zinconywa zincoma ukuthi zikhethe ukudla intsha enokulinganisela kokuqukethwe kanye nemikhiqizo ehlukahlukene. Nsuku zonke ekudleni kufanele kube: inyama, inhlanzi noma amaqanda, ukuze uthole amaprotheni anele. Amaprotheni abalulekile ekwakheni nasekubuyiselweni kwezicubu zomzimba okhulayo. Kunconywa ukusebenzisa imikhiqizo yobisi ye-skim - inothile kakhulu ku-vitamin D ne-calcium. Nika isinkwa sakho sikakolweni sonke, kanye nemifino nezithelo nsuku zonke.
Okubalulekile kwasekuseni
Kubaluleke kakhulu ukuthi intsha iqale usuku ngokudla kwasekuseni okunomsoco ukuze zihlinzeke ngamandla adingekayo emini esikoleni. Ungamniki ingane ekudleni kwasekuseni engozini enkulu - amafutha noma amnandi, ungafaki futhi ama-chips, amaswidi namakhukhi. Lezi zokudla ziphakeme ngamafutha agcwele kanye noshukela, ezingenayo ukudla okunomsoco ophezulu, kodwa kubangele ukuxhomeka. Ukusetshenziswa kwabo njalo kwandisa ingozi yesifo senhliziyo nokukhuluphala. Imithetho esemqoka yokudla okunomsoco ithi phakathi kokudla kungcono ukudla ukudla okuphansi kwama-khalori, okufana noshizi, izithelo noma i-yogurt.
Iziphuzo
Zama ukunciphisa inani kanye nemvamisa yokusetshenziswa kwentsha yeziphuzo ezithandekayo ze-carbon. Zingozi kakhulu ngenxa yamazinga aphezulu ushukela, imibala yokufakelwa kanye ne-caffeine. I-caffeine ingaholela ekulahlekelweni kwe-calcium emzimbeni futhi yandisa ingozi yokugula i-osteoporosis ekuphileni kwesikhathi esilandelayo. I-caffeine iningi iziphuzo zamandla, ushokoledi, itiye neqhwa nekhofi. Isikhulu esivumelekile (nakuba naso esingathandeki) umthamo we-caffeine kumuntu osemusha awukho ngaphezu kuka-100 mg ngosuku. Ngokuvamile, intsha idinga okuningi ukuphuza. Ukuvimbela ukungcola komzimba, kungcono ukhethe iziphuzo eziphilile, njengamanzi alula noma amaminerali, ubisi, ama-juice.
Akukho ukudla okusheshayo!
Ucwaningo lubonisa ukuthi intsha idla ukudla okungenampilo ngaphandle kwekhaya. Imithetho esemqoka yokudla okusheshayo - okumnandi, ikhalori ephezulu nezinxenye ezincane. Futhi ukunambitheka cishe kutholakala ngaso sonke isikhathi ngosizo lwama-amplifiers okufakelwa (i-glutamate ye-sodium). Ukudla okusheshayo, okuyinto intsha evame ukuyikhetha, ibhekwa ngamafutha aphezulu, i-cholesterol nosawoti. Ochwepheshe batusa ukudla kwasemini ukuba badle ukudla okuqukethe iqembu lonke lezakhi. Kungabiliswa ilayisi, inkukhu, ubhanana, i-yogurt namanzi amaminerali.
I-microelements ebaluleke kunayo yonke yentsha
Ukubaluleka komsoco wezingane ezincane ze-calcium yiyona ephakeme kule minyaka. I-calcium iyadingeka ukuqinisa izicubu zamathambo namazinyo. Ukungasebenzi okwanele ngesikhathi sokukhula komzimba kungaholela ekutheni i-osteoporosis ikhulile. E-fat cheese ephansi, ubisi ne-yogurt liqukethe inani elikhulu le-calcium. Kuyinto efiselekayo ukuthi ingane idle imifino eluhlaza kanye nenhlanzi.
I-Iron yenye imaminerali ebalulekile yomzimba wezingane ezisencane, ikakhulukazi amantombazane. Ukuntuleka kwe-iron kuholela ekuzizwa kunesimo sokukhathala, ukuphelelwa yidla, ukuwohloka kwesimiso somzimba sokuzivikela komzimba kanye nesifo semvelo. Ukudla okunomcebo we-Iron: inyama, okusanhlamvu okusanhlamvu kwasekuseni kanye nemifino.