Imikhiqizo imhlophe.
Kukhona okuthiwa yimikhiqizo emhlophe, okuyizi: ama-noodle, i-pasta, irayisi, amazambane, ushukela nesinkwa esimhlophe. Le mikhiqizo yi-carbohydrate elula kakhulu. Futhi ama-carbohydrate alula ahlungwa ngokushesha, okwandisa izinga le-insulin. Uma leli zinga liwela, uzizwa ulambile, futhi ufuna ukudla okumnandi.
Kodwa lezi zwi-carbohydrate ezilula zakha isisekelo sokudla kwansuku zonke. Ukukhetha ama-carbohydrate elula isamba esiyingqayizivele sezinto eziyinkimbinkimbi, ezifana nesinkwa sonke sikakolweni, i-pasta yezinhlobonhlobo zazo zokhula kanye nelayisi elibomvu. Ukudla okuqukethe i-carbohydrate eyinkimbinkimbi kuthatha isikhathi eside ukugaya futhi ngeke kuholele ekukhuleni okukhulu kwe-insulin.
Ukudla kwaselwandle.
Ubuhle besikhumba buxhomeke kuma-acids amabili abaluleke kakhulu: Omega-3 no-Omega-6. Cishe nje umthombo wabo yizinhlanzi zasolwandle nezinhlanzi zasolwandle - lezi zokudla kufanele zenze ukudla kwakho.
Inzuzo yalezi zikhali ukuthi ziyakwazi ukuvimbela nokuqeda ukuvuvukala okuhlukahlukene esikhumbeni (okuholela ekuhlanjululeni ama-pores), ukuphatha izigaxa. Ngokufanayo, ngokusetshenziswa okulinganisako kwala mafutha, isikhumba sihlanzwa ngaphakathi nangomsoco.
Amafutha omnqumo.
Abesifazane abaningi abasha abanethemba lokuthola isibalo esincane esinqabela amafutha, okuholela ezinkingeni zesikhumba ebusweni. Laba besifazane banesikhumba esomile, esikhanyayo ebusweni nasemzimbeni ngenxa yokungena ngokwanele kwamafutha. Endabeni yokudla amafutha angaphansi kwama-20 g., Isikhumba asikwazi ukuzithobisa ngokwanele, futhi umzimba awuwutholi amavithamini amaningi kakhulu. Isibonelo, i-vitamin A, esetshenziselwa ukuvimbela ukuguga. Futhi la ma-gramu angama-20 abalulekile aqukethe izipuni ezimbili zamafutha omnqumo.
Amavithamini namaminerali.
Amanye amavithamini anempahla evumela ukuba ubheke osemncane futhi unciphise inqubo yokuguga. Isibonelo, i-A ne-E. Ngemuva kwakho konke, lawa mavithamini aqukethe ama-creams amaningi avela kumibimbi. Ukunikeza ubuhle besikhumba nokunwebeka nokunciphisa inqubo yokunciphisa kwayo, kuvimbela ukubukeka kokuqala kwemibimbi. Inani elikhulu lala mavithamini liqukethwe ezinhlanzi zasolwandle okukhulunywe ngenhla, amantongomane (ama-almonds nama-walnuts). Kodwa kukhona okukodwa okukhipha amantongomane, ama-caloric kakhulu. Kodwa ungadla izicucu ezimbalwa ngosuku (oluhlaza) noma okuncane kakhulu.
Futhi, enye ingozi esikhumbeni, okuyimbangela yokuguga isikhumba, yilapho kuhlanganiswa ama-radicals mahhala kuyo. Zakhiwa ngaphansi kwethonya lelanga kanye nemvelo embi. Kodwa kukhona ama-antioxidants angaqeda isikhumba sama-radicals mahhala. Enye ye-antioxidants engcono kakhulu i-vitamin C ne-selenium. Iningi lamavithamini C litholakala ezitshalweni (izithelo zase-citrus) kanye nemifino eluhlaza nokuphuzi. Futhi, i-vitamin C iyakwazi ukuvuselela ukuvuselelwa kwamaseli nokukhiqizwa kwesikhumba kwe-collagen. Futhi i-collagen, nayo, yenza isikhumba sidle futhi sinwebeka, okunciphisa ukubonakala kwamacimbi. I-Selenium itholakala ku-soy, anyanisi, i-bran, amantongomane. Enyama, amaqanda nezinhlanzi - ngesamba esincane.
Ukudla okunamandla okwanele kuholela ekubeni amaphaphu akho angenawo oksijini okwanele. Ngokusobala, kuyingozi esikhumbeni. Inyama iqukethe insimbi eningi. Kodwa ukuze uthole zonke izinto ezidingekayo esikhumbeni, kufanele uthathe ama-complexes amavithamini namaminerali.
Hlanganisa isikhumba ngaphakathi.
Ukuphuza amanzi amaningi kuzogcina isikhumba sakho sihlanzekile, sinempilo futhi sicacile. Kuyinto yamanzi, itiye eluhlaza namajusi emvelo. Etiyeni elimnyama, i-soda, ikhofi iqukethe i-caffeine, futhi iyaphazamisa ubuciko, kanye ne-diuretic, esusa amanzi emzimbeni. Kubalulekile ukuzama ukudla i-potassium engaphezulu, igcina ibhalansi yamanzi futhi ijwayelekile ukujikeleza kwamanzi emzimbeni.
Utshwala nezinongo.
Uma isikhumba sakho sibhekene nokubomvu, ukunciphisa ukusetshenziswa kotshwala (ikakhulukazi iwayini elibomvu) nezinongo ezitsheni. Ngokuvamile isikhumba somuntu siphendula utshwala, izitsha ezinomsoco, izinhlobo ezithile zamajusi abomvu, ukudla okufakwe emanzini okugcoba noma okubhemayo.
UKsenia Ivanova , ikakhulukazi indawo