Ngesikhathi sehlobo, abesifazane abaningi baqala ukucabanga ukuthi banganciphisa kanjani umzimba ngesikhathi sokugeza. Ngokuvamile lokhu basebenzisa imikhiqizo ehlukene ye-anti-cellulite, izithako zokudla, amaphilisi namakhambi. Kodwa bambalwa kuphela abaqaphela ukuthi umphumela wezenzo ezinjalo uzoba wesikhashana futhi uzolimaza umzimba kuphela. Kodwa ehlobo kulula kakhulu ekugcineni ushintshe imikhuba yakho futhi uqale ukudla ukudla okunempilo. Ekushiseni kwehlobo kulula ukulandela ukudla, ngoba awufuni ukudla okuningi ebusika. Ngaphezu kwalokho, inani elikhulu lemifino nezithelo, okuvumela ukuba ugcwalise umzimba ngamavithamini. Indlela yokwenza imenyu yokudla okunempilo? Kunezinkolelo eziningana mayelana nokudla okunempilo, okuyizinto eziningi esizizwa ezikrinini ze-TV futhi sifunda emaphephandabeni.
Inganekwane eyodwa: okusanhlamvu kwasekuseni kuyingozi emzimbeni, kodwa i-muesli iyasiza kakhulu
Kulimala okusanhlamvu kwasekuseni akudingeki ukuthi kuthiwe, kulaba abalaleli abadla kakhulu abaye baqiniseka kakade. Kodwa abantu bakholelwa ukuthi i-muesli ingenye yezinkambiso zokudla zokudla okunomsoco kakhulu. Ukuze uqonde ubuqili balo mqondo, kwanele ukuqonda ukuthi yikuphi okuyi-muesli. Ziqukethe okusanhlamvu okuye kwakuthola ukwelashwa okushisa, ngakho-ke lalahlekelwa izakhi eziningi. Izithasiselo ezifakiwe kulokhu kwasekuseni, futhi azikwazi ukubizwa ngokuthi ukudla - yi-tshokolethi, izingcezu ezicatshulwa zezithelo namantongomane. Ngenxa yalokho, ukudla kwasekuseni kuphezulu kakhulu kilojoule. Enye ye-muesli i-oatmeal evamile nezingcezu zamajikijolo noma izithelo.
Izinganekwane ezimbili: imikhiqizo ebizwa ngokuthi "ukudla" izokusiza ukuba ulahlekelwe isisindo
Ukuthenga imikhiqizo emakwe "ukufaneleka", udinga ukuqonda ukuthi akuzona njalo ukudla. Isibonelo, izinkwa zokusanhlamvu, njenge-muesli, ziqukethe okusanhlamvu okucutshiwe. Ngenxa yalokho, kukhona i-fiber encane emkhiqizo, okuyinto into ewusizo kakhulu. Ngakho-ke, ukuzama ukulahlekelwa isisindo, ukufaka izinkwa ezinjalo ngesinkwa esivamile, akusizi ngalutho.
Izinganekwane ezintathu: isinkwa nge imbewu noma izithelo kungcono ukudla okunempilo
Eqinisweni, isinkwa esiwusizo kulomzimba kufanele sibe nengxenye ye-fiber ngendlela ye-bran noma okusanhlamvu okugaya okuhlukile. Kulebula, okuqukethwe kwabo akuboniswa ngaso sonke isikhathi. Ngakho-ke, kungcono ukubheka ucezu lwesinkwa. Uma ukungaguquki komkhiqizo akufani, ama-plates of bran abonakala ngokucacile, ngakho-ke kulesi sinkwa okuqukethwe kwefayibha kuphezulu ngempela. Isinkwa sembewu, amantongomane nezithelo iphezulu-ikhalori, ngoba lezi zithasiselo ziqukethe kufika ku-600 kcal.
Inganekwane Engane: amaJusi asanda kufakwa aphilile kakhulu
Akekho ophikisanayo wokuthi ama-juice anjalo aqukethe amavithamini amaningi. Kodwa yi-carbohydrate esheshayo, ephazamiseka kakhulu emaphethweni omzimba, ikakhulukazi ama-pancreas. Ngakho-ke, kungcono ukukhetha izithelo ezintsha, lapho kunezintambo eziningi.
Amanga amahlanu: Ama-yogurts kuphela "aphilayo" ayasiza
Ungakhohlwa ukuthi amabhaktheriya yobisi awunakusebenzisana nezithelo ze-acids, azibhubhisa kuphela. Ngakho-ke, kuma-yoghurts ngokuvamile akuzona izithelo zemvelo ezengeziwe, kodwa i-puree enezithasiselo nama-sweeteners. Ngempela "bukhoma" e-yoghurts equkethe ama-probiotics, akakho nanoma yisiphi isithelo. Ngakho-ke, kungcono ukulungiselela i-yogurt ngokwakho.
Izinganekwane eziyisithupha: inyama iphezulu kakhulu kilojoule
Ezinye izinhlobo zenyama, isibonelo i-turkey noma unogwaja, kunalokho, kunconywa ukudla okunomsoco. Imikhiqizo yenyama yokudla ayikwenzeki nje, ngoba ukulondoloza umkhiqizo kubo kuhlanganisa usawoti, amafutha, ama-flavor enhancers.
Inganekwane yesikhombisa: ubisi olusha lunempilo kakhulu
Lapha yonke into ixhomeke ezimeni eziqondene nomzimba, okuqukethwe kwamanoni nokuqina kwamabele ngokwayo nezinye izici eziningi. Uma ufuna ukuzuza umzimba, kungcono ukuphuza imikhiqizo yobisi omuncu, equkethe ama-probiotics.
Ukukhumbula le mithetho elula, kulula kakhulu ukwenza imenyu yokudla okunempilo. Ungathembi bonke abakhiqizi ababiza imikhiqizo yabo yokudla. Kungcono udle izithelo nemifino eningi equkethe i-fiber.
Izinkolelo ezimbalwa mayelana nokudla okunempilo
See also
Isibungu ngokudla
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Indlela yokuhlanganisa ukudla?
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Ukudla komama ohlengikazi: ukugwema i-colic yamathumbu emntwaneni
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Ukudla ekunweleni kwe-anemia
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Okudingayo ukuze udle ukuze uhlanganise i-calcium
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Usawoti wethebula, ukulimaza noma ukuzuza
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