Amazambane
Kukhona amavithamini C amaningi kuwo njengama-apula! Ukwandisa ukugcina izinto eziwusizo, lungiselela amazambane ngunifomu. Uma uvuvukala, hlela usuku lwamazambane - udle amazambane kuphela abhakabhakeni, uyilungise ngesikasa esincane sosawoti e-iodidi.
Imifino nezithelo
Vumela emenyu yakho yansuku zonke kuyoba nemikhiqizo emihlanu nemifino engu-5-6 - lokhu kuzohlanganisa isidingo somzimba wakho wamavithamini, amaminerali kanye ne-ballast substances. Ungapheki imifino isikhathi eside, upheke ama-saladi amaningi, sebenzisa isisindo sezulu, uphuze ama-juice ama-fresh and fruit fresh.
Amaprotheni wezilwane
Inyama iqukethe amaprotheni amaningi, ama-vitamini amaningi nensimbi. Omama abazayo bayakudla ukudla ama-2-3 ngesonto ngesonto, nezinhlobo zenyama (inkukhu, inyama yenkomo, ingulube) kungcono. Inamba yamaqanda ayikho ngaphezu kwama-3 ngesonto. Ngaphezu kwalokho, nsuku zonke usadinga ama-3 omsebenzi wobisi noma imikhiqizo yobisi (i-yoghurt, i-cottage shizi, ushizi). Bacebile nge-calcium namaprotheni, yilokho ingane yakho idinga ukwakha amasipha.
Iprotheyini yemifino
Imifino - i-soy, i-lentils (ikakhulukazi egayiwe kahle), i-peas, kanye nazo zonke izinhlobo zamantongomzimba kusiza umzimba ukuthi uphakamise ukungabi namaprotheni. Ungakhohlwa futhi ngembewu ye-sesame, i-sunflower kanye ne-ithanga - ingafudumala kancane epanini (ngaphandle kwamafutha) futhi ingeziwe kuma-saladi.
Izinhlanzi zasolwandle
Njengoba i-gland yegciwane lengane yakho iqala ukusebenza kusukela ngesonto le-12 emva kokukhulelwe, kubalulekile ukuthi unayo i-iodine eyanele kwimenyu yakho. Okungenani izikhathi ezimbili ngesonto, udle u-herring, i-mackerel, i-cod, i-haddock.
Amaswidi ngaphandle kokulimala
Uju. Iqukethe amavithamini amaningi kanye nama-microelements, acebile ama-enzyme nezinto eziphilayo ezisebenzayo. Yiqiniso, lo mkhiqizo ukhulu kakhulu kilojoule, nokho, ngokusho kochwepheshe be-Ayurveda. kusiza ukuphula amafutha, ukuvimbela ukufakwa kwawo ezindaweni eziyinkinga. Seabuckthorn. Iqukethe i-vitamin C eningi futhi inkulu yokuthuthukisa ukunambitheka kwe-muesli ne-cottage shizi.
Amafutha afanelekile
Amafutha omnqumo anesilinganiso esiphezulu samafutha acwecwe angasetshenzisiwe - esaladini lawo!
Iziphi iziphuzo ezingcono?
Amaminerali, izitshalo zemifino nezithelo - uphuze empilweni yakho! Ingqikithi yesidakwa esisodwa kumele ibe okungenani ama-1.5 amalitha ngosuku. E-Ayurveda, ubisi obilisiwe obhekwayo bubhekwa njengento epholile. Futhi uma ubanda, ubisi luzokusiza. Yilethe emathumba, engeza umuthi omncane, i-vanilla. Lesi siphuzo silawula umzimba. Ukusekela ubuhle bakho kuzosiza isixazululo samandulo saseNdiya - emithi yokwelapha yalolu lizwe kukholelwa ukuthi amanzi abilayo anezindawo zokuphulukisa, okusiza ukususa emzimbeni we-slag nezinto eziyingozi. Lokhu kuthuthukisa ukuhlinzeka ngegazi esikhumbeni. Ngakho-ke, qhubeka: uhlanza amathumba amanzi ngamaminithi angu-10 ngokushisa okuphakathi, bese uthele ematheni futhi uphuze emphinjeni omncane njalo ngemva kwesigamu sehora. Lokhu kuyasiza kakhulu kumama ozayo, ngoba ngale nqubo kuthuthukisa umzimba, futhi okuthiwa i-maculae yabesifazane abakhulelwe bayanyamalala, isikhumba siyacaca. Ekuphetheni, ngifuna ukusho ukuthi i-Ayurveda isisekela kakhulu amafayili okudla omama abalindayo - kunombono wokuthi yilokho umntwana abonisa ukuthi yiziphi izinto ezingenayo. Kodwa namanje wazi isilinganiso futhi ungenciki kumnandi - vumela isikhwama samantongomane (ama-almonds, ama-hazelnuts), izithelo ezomile ziyoba esikhundleni samaqebelengwane ne-tshokolethi. Ungazibopheli isidlo sazo zokudla okungenzeka ukuthi ziwusizo, kodwa awuthandi. Jabulela zonke izidlo, ungasheshi, ucabange ukuthi noma yikuphi isidlo akusiniki nje kuphela, kodwa amandla omphefumulo nomzimba.