Kungakhathaliseki ubudala, ukudla kwansuku zonke kufanele kube nokulinganisela futhi kukuzuzise. Ngaphezu kwalokho, lokhu kubhaliswa ngokuqondile, owesifazane ngamunye kufanele azakhele yena. Kodwa izimiso eziyisisekelo zokudla okunempilo zikhona. Kungenxa yokugcina kwabo futhi kukhona ukudla okulula okulula kwabesifazane banoma yisiphi isikhathi.
Ngakho-ke, yimiphi imithetho eyisisekelo yokudla okunempilo? Akuzona eziningi kakhulu futhi zonke zilula futhi ziyaqondakala.
1. Ungakhohlwa ukuphuza amanzi. Umzimba ogcwele kahle kuphela ongasebenza kahle. Inani elanele lamanzi lisiza ekuqedeni izinto ezilimazayo kanye nemfucuza. Phuza ngamalitha amathathu amanzi ngosuku. Ikakhulukazi isidingo samanzi ngaphansi kwezimo ezinzima ezikhuphuka ehlobo, ngesikhathi se-heat wave.
2. Gcina ukudla kwasekuseni! Ukudla kwasekuseni yilokudla okubaluleke kakhulu. Lesi yisidlo sokuqala ngemuva kwekhefu lokuhlwa. Kumelwe udle kungakapheli ihora elilodwa ngemuva kokuvuswa. Ukudla kwasekuseni okuphelele kufanele kube nalokhu: amaprotheni okunomsoco (ama-cottage cheese), amafutha amahle (isibonelo, imbewu yamathanga), kanye nezinhlobo eziyinkimbinkimbi (okusanhlamvu) nokulula (izithelo) ama-carbohydrate. Kungukudla kwasekuseni okunika amandla futhi kuphuthumise umzimba.
Ukunakwa sicela! Umzimba wethu "uhlelwe" ukuthi uma wenqaba ukudla kwasekuseni - usuku lonke uzolamba. Ngisho noma udla ngokuvamile. Ngakho-ke, ukwenqaba kwasekuseni kuyindlela efanele yokudla ngokweqile.
3. Musa ukugwema ama-carbohydrate. Ngezinye izikhathi abesifazane, ama-carbohydrate bafana nokuzuza kwesisindo. Lokhu akulungile. Ama-carbohydrate adingeka umzimba futhi awukwazi ukushintshwa nanoma yiziphi ezinye izakhi. Yiwo kuphela umthombo wamandla ebuchosheni. Zingahlukaniswa zibe lula futhi eziyinkimbinkimbi. Lokhu kuyinkimbinkimbi ye-carbohydrate, njengama-okusanhlamvu, isinkwa esiphelele, i-oatmeal. Lokhu kudla kungaba yingxenye yazo zonke izidlo. I-carbohydrate elula njengezithelo noma uju nayo iyasiza.
Ukunakwa sicela! Ama-carbohydrate kufanele abe ekudleni kwethu, kodwa ekuseni kuphela noma emini. Ungazifaka ngokuphepha ezitsha zokuqala ezimbili - kwasekuseni noma kwasemini. Lokhu kunikezwa ukuthi udla izikhathi ezinhlanu ngosuku futhi unokudla okuhle. Akufanele udle izithelo kusihlwa.
Into esemqoka mayelana nezakhi
• Ukungabi namaprotheni kunciphisa umzimba wakho. Kuzo zonke izicubu zomzimba wamaprotheni akhona. Uma unganikeli amaprotheni ananele ekudleni kwansuku zonke - umzimba uqala "ukuthatha", isibonelo, kusuka emisipha. Futhi umsipha omncane onayo, kancane kancane umthambo wakho oyinhloko, futhi uqala ukuthola isisindo. Ngakho, ngesikhathi sidlo ngasinye esihamba nathi emini, kumele sidle amaprotheni. Imithombo esemqoka yamaprotheni ibisi noma i-cottage shizi, i-kefir, inyama ephilile, inhlanzi, amaqanda.
• Ngaphandle kwemifino, "utshala" isisu sakho. Imifino iqukethe amafayili kanye nama-antioxidants ezisiza ukunciphisa amazinga e-triglyceride egazini, ukusiza ukulwa nendlala, ukugqugquzela ukuhlukunyezwa, ukuhlanza umzimba wezinsimbi ezisindayo, izinto ezidalwa yi-carcinogenic, ukusiza ukuxhuma kakhulu i-hydrochloric acid esiswini.
Ukunakwa sicela! Kusukela ku-20 ukuya ku-40 amagremu we-fiber ngosuku lifaka isandla ekulahlekeni kwesisindo.
• Amafutha ayadingeka - angenye yezakhi zomzimba ezibaluleke kakhulu. Ngesikhathi esifanayo, kubalulekile ukwazi ukuthi hlobo luni lwamanoni nokuthi yiliphi isilinganiso esilungile kuwe. Ama-acids amaningi ekudleni kwakho kufanele avele emithonjeni enjengezinhlanzi, imbewu ye-sunflower, imbewu ye-ithanga, kanye namantongomane. Amanani nawo amafutha - angagcwaliswa, ubhekilanga obandayo obandayo, umnqumo noma i-linseed. Yidla kuphela ngezikhathi ezithile, ngobuncane kakhulu, amafutha wezilwane, njenge-bacon. Ngokulinganisela, "gxile" ebhotela. Gwema ukudla okuqukethe ama-trans, njengama-chips, ama-hamburgers, amafries aseFrance, imiqulu ehlanganisiwe, ama-muffins namaqebelengwane.
Ukudla ngemva kweminyaka engu-20
Unamandla amaningi, uhlala ngokunyakaza okuqhubekayo, futhi umzimba wakho ungabhekana nokushiswa kwamafutha ngokwakho. Inkinga ingadala kuphela ukwephulwa kwesizinda se-hormonal noma ukuzivikela komzimba okubuthakathaka. Kule minyaka unesibalo esihle, inhliziyo enempilo namathambo aqinile. Izitho zivuselelwa ngokushesha ngemuva kokuzivocavoca umzimba, ukucindezeleka nokulala ebusuku. Akufanele ulahlekelwe imali enjalo ngokudubula ama-candies noma uhlale phambi kwe-TV izinsuku.
Buka ukudla
Uma ukhathele - udla ushokoledi namaswidi, futhi uhlale uzizwa sengathi ukhulise amaphiko. Kodwa lokhu kuyikhohlisa. Umphumela uphila isikhathi esifushane, futhi ngokubuyisela - ukugxuma okubukhali egazini legazi nokuzuza kwesisindo. Funda ukuthi ungahlela kanjani imenyu yakho yansuku zonke ukuze ukwazi ukuhambisa zonke izakhi emzimbeni. Uma kungenjalo, uzobe uncike ekunciphiseni kokuzivikela. Uzoqala ukuthenga kaningi futhi "ukhethe" izifo ezehlukene.
Zinikeze ngomsebenzi womzimba
Nakuba ungenalo ikhono lokuthutha, kodwa njalo umsebenzi awuqondi kahle. Ungathathi uhambo, njengendlela yokusebenza ngokomzimba. Zenza njalo umzimba futhi wenze imidlalo oyithandayo. Kuphela lokhu kungakuqinisekisa ukuthi unomfanekiso omuhle nempilo enhle.
Njengoba uhamba esikhathini esiningi, zivikele wena ekukhuleni kwegazi
Uma unezikhathi ezinzima zokuya esikhathini - lokhu kungaholela ekudleni kwegazi. Ukudla okulula, okuhle kuzokusiza ukukugwema. Kule minyaka yobudala, ungase ube yingozi kakhulu ekudleni kwegazi. Lokhu, njengomthetho, kuhlotshaniswa nezinkathi ezinzima. Ngakho, ekudleni kwakho awukwazi ukwenza ngaphandle kwenani elanele, i-vitamin B 12, amaprotheni kanye ne-folic acid. Yini enhle kuwe kuleli cala? Imenyu kufanele ibe amaprotheni nsuku zonke (amaqanda, inyama). Kanye ngesonto, udle isibindi, i-steak. Qinisekisa ukuthi udla konke okusanhlamvu, imifino nezithelo ezicebile nge-vitamin C.
Imenyu yesampula enokuntula okucacile kwensimbi: Isidlo sasekuseni - i-oatmeal nge omisiwe, i-yogurt ephansi yamafutha kanye ne-cottage shizi. Isibhulakufesi sesibili yisipula. Usuku lokudla - isobho le-utamatisi, i-steak enegazi, amazambane, i-vinaigrette ne-sauce, ingilazi yewayini elibomvu elomile. I-tea - i-cocktail ye-yogurt nekhukhamba. Isidlo - isaladi enesibindi sesibindi, isinkwa sonke sikakolweni.
Ukulawula okuphumelelayo kwe-herpes
Kule minyaka yobudala, i-herpes iyinkinga evamile. Ukudla okunempilo kuzokusiza ukulwa nalo. Kuzosiza ukuqinisa ukumelana komzimba, futhi ngenxa yalokho, ukuqeda izinkinga nge-herpes. Yini ewusizo kakhulu kuwe? Umthombo wemvelo we-vitamin C yi-citrus, iklabishi, i-parsley, i-cranberries, i-pepper ebomvu, i-dog rose, itiye elihlaza. Izakhiwo eziyigugu nazo zinama-garlic noju.
Imenyu yesampula: Isidlo sasekuseni - ikhofi ngobisi noju, i-cottage shizi, iklabishi, i-watercress, isithombo. Isidlo sasekuseni sesibili isaladi ye-grapefruit, ushizi omhlophe namantongomane. Usuku lokudla - isobho le-garlic ene-croutons, i-croup, isaladi kusuka izaqathe ezigayiwe ne-isipuni sembewu yelanga. Isisindo se-ntambama - 200 ml wejusi le-multivitamin. Ukudla kwesidlo - izibopho ze-pollock, isipinashi, i-garlic, ilayisi elibomvu.
Ukudla ngemva kweminyaka engu-30
Manje usuvule emisebenzini yakho nokuphila komsebenzi. Ube ngumama, waqaphela izinhlelo zakho eziyisisekelo. Ukuphila ngokusheshisa nokucindezeleka kudinga ukudla okukhethekile. Ukuphila kwakho kugcwele imisebenzi eminingi, ubuchwepheshe noma umndeni, futhi ngezinye izikhathi kokubili ngesikhathi esifanayo. Ngokuvamile udla ngokusheshisa, nakuba okwamanje akusikho konke okudingayo. Umzimba wakho udinga i-zinc eningi. Ukuhamba okuhambelanayo kokuphila, ukucindezeleka nokukhathala kungathinta ngokushesha ukubukeka kwakho. Ubunzima obubomvu, imibuthano emnyama ngaphansi kwamehlo, isisindo sezipikili ... Uma lokhu kuyinkinga yakho, bese ugcwalisa ngokuphuthumayo izimpahla zomzimba ze-zinc. Ukuntuleka kwayo kubangela ukuthi izinwele ziba yizinwele, izipikili zingaba yizibhamu, futhi isikhumba sikhula imibimbi yasekuseni nezinye iziphambeko.
Izinwele nezipikili zaziphilile
Ukuze wenze lokhu, kumele ulandele izimiso eziyisisekelo zokudla. Ukuze ubuyisele ukuqina kwesikhumba, ukunika amandla izinwele nezipikili, udinga ukulandela ukudla okulula okulula kwabesifazane, abacebile ku-zinc. Susa okwesikhashana ukusetshenziswa kwe-caffeine, utshwala namaswidi. Yini enhle kuwe? Yidla izinhlanzi zasolwandle, i-shellfish, i-herring, uma unethuba - nama-oysters. Kodwa imithombo emihle ye-zinc nayo ivela ngemikhiqizo - amaqanda, ubisi, isinkwa sonke, imbewu yamathanga, amantongomane, isilimo esidliwayo esinamagatsha anamanzi, i-broccoli, u-garlic no-anyanisi.
Imenyu yesampula: Isidlo sasekuseni - inhlama yonke yengqolowa ngembuzi yembuzi, ijusi lamagilebhisi. Isibhulakufesi sesibili yisinhlamvu ye-herring nge anyanisi. Isidlo - irayisi ensundu, inhlanzi, imbewu ithanga, isilimo esidliwayo esinamagatsha anamanzi nesaladi yogurt. I-Snack - i-Cottage ushizi namantongomane, itiye le-mint. Dinner - isaladi ene-shrimps, ucezu lwesinkwa sonke.
Indlela yokubuyisela isibalo esincane ngemva kokukhulelwa
Izimiso zokudla zixhomeke kwezinye izici. Uma usuqede ukubeletha, ungadla amakholori angu-1300-1500 ekudleni. Ngakho uzolahlekelwa ngu-0.5-1 kg ngesonto. Phuza 2-3 amalitha amanzi noma itiye herbal ngaphandle ushukela. Yini enhle kuwe? Inyama enomzimba kanye ne-cottage ushizi, inhlanzi namaqanda, imifino eshubile noma eluhlaza, izithelo ezincane ezithandekayo, isinkwa esimnyama, ama-oat flakes, irayisi ensundu, amafutha omnqumo.
Imenyu yesampula: Isidlo sasekuseni - ushizi omhlophe nge-anyanisi aluhlaza, utamatisi, iziqephu ezimbili zesinkwa sonke sikakolweni. Isidlo sasekuseni sesibili - isaladi lesithelo - 100 g ubhanana, ama-apula, ama-orang, imbewu ye-sunflower. Isidlo - i-turkey fillet, ama-3 wezipuni irayisi eluhlaza, isaladi lesilimo esidliwayo esinamagatsha anamanzi kanye ne-pepper. Snack - kefir 2%, isaladi emifino. Dinner - ama-pancake nge isipinashi kanye ne-sweet pepper.
Ukudla emva kweminyaka engu-40
Ngokuwa ezingeni lama-hormone ocansi, ingozi ye-varicose veins nesifo sikashukela iyakhula. Uyabheka ngokukhathazeka umzimba wakho ushintsho. Lokhu kungenxa yokuthi isidingo samandla somzimba singaphonsa eminyakeni yakho kuze kufike ku-1 / 4. Ngaphezu kwalokho, imilenze eminingi futhi ayilaleli. Ngemuva kosuku olukhuni baba "bunzima" futhi bavuvukala. Emva kweminyaka engu-45 noma ngaphezulu, izinguquko ezimangalisayo zilindele wena. Kodwa ungenza le nqubo ijabulise futhi ingakhathazeki kakhulu.
Yini ewusizo kuwe? Into esemqoka - i-vitamin C. engaphezulu Isisekelo sokudla kwakho kufanele kube manje ukudla okucebile kuma-antioxidants no-vitamin C, E no-A. Bavimbela izifo ezisemqoka nokuguga komzimba, okuholela kuma-radicals mahhala. Okwesibini kubaluleke kakhulu - ama-carbohydrates. Ukuze umzimba wakho uguqule ngokushesha i-glucose kusuka kokudla kuya emandleni, okwamanje udinga ukwesekwa. Nciphisa ukudla kwe-carbohydrate efana nofana ushukela, amaswidi, neziphuzo ezimnandi. Beka esikhundleni sabo ngezinhlamvu ezigcwele kanye nemifino eluhlaza. Kuyoba lula ukulawula ukudla okukhulayo.
Indlela yokuqinisa izitsha
Izimiso zokudla okunemifino yegazi: gwema ukudla okunamafutha, ufulawa - lokhu kuholela ekujuleni kwegazi. Nciphisa usawoti kanye neziqholo. Usawoti ukhuthaza ukugcinwa kwamanzi emzimbeni, kanjalo ukuvuvukala kwemilenze. Yini enhle kuwe? Ekudleni kwakho kufanele kube izithelo nemifino eningi, ocebile nge-fibre namavithamini. Phuza ijusi le-black currant, i-chokeberry, i-rosehip, itiye. Yidla pepper obomvu, iklabishi, iparsley, i-grapefruit kanye ne-kiwi.
Imenyu yesampula: Isidlo sasekuseni - isinkwa se-rye, ushizi obomvu pepper. Isidlo sasekuseni sesibili isaladi ene-grapefruit ne-avocado, i-yogurt elula. Usuku lokudla - isobho se-broccoli nenkabi, i-patme egcwele ne-pasta, amahlumela aseBrussels. I-Snack - ijusi kusuka kumnyama omnyama, i-cottage shizi. Ikhefu liyisaladi lama-lens kanye ne-pepper ebomvu.
Ngezinga eliphezulu leshukela egazini
Izimiso zokudla: udla izikhathi ezinhlanu ngosuku, njalo amahora amathathu. Nika candy, ushukela, utshwala, izithelo ezivuthiwe, isinkwa esimhlophe. Gwema iziphuzo zoshukela. Yini enhle kuwe? Yidla noma isinkwa esivela kufulawa ophelele. Hlanganisa njalo irayisi yemifino eluhlaza, ufulawa we-wholemeal we-pasta, iphalenda elimnyama. Nciphisa ijusi ngamanzi. Yidla i-grapefruits.
Imenyu yesampula: Isidlo sasekuseni - i-yogurt elula kanye neziqephu ezimbili zesinkwa esisonke sezinhlanzi nezinhlanzi. Isidlo sasekuseni sesibili sinambisi yetamatisi, i-cottage shizi. Usuku lokudla - isobho se-broccoli ne-croutons, ama-cutlets nge-porridge e-buckwheat ne-karoti isaladi ngembewu. Engxenyeni yesibili yosuku - izingcezu ezimbili zesinkwa, inyama enomsoco, ukhukhamba. Isidlo - i-pasme yonke ne-imifino (i-zucchini, i-pepper, anyanisi, utamatisi).
Ukudla emva kweminyaka engu-50
Manje izinguquko ekudleni kwansuku zonke kanye nasemisebenzini yomzimba zidingekile kakhulu empilweni. Ngakho ungayeka isikhathi futhi ujabulele ifomu lakho elihle. Ngayo yonke iminyaka eyishumi yempilo yethu, amandla omzimba ahlehliswa ngendlela efanele. Uma ulahlekelwa ukunyakaza, ulahlekelwa imisipha, umzimba uthatha amavithamini namaminerali angabalulekile, isikhumba silahlekelwa umswakama nokuqina. Kodwa amathambo namalungu asengozini enkulu. Yini ewusizo kuwe? Yiqiniso - i-calcium. Ngemuva kokumisa esikhathini, ngenxa yokungabi nesifo se-estrogen, ukumuncwa kwe-calcium ngomzimba wakho kungaba ngu-10% obuthakathaka. Ngaphezu kwalokho, ngenxa yesifo se-metabolic, i-vitamin D iyadingeka ukuze kube nokufaniswa okulungile kwalesi sici. Ngakho, ekudleni kwakho kufanele kube khona ubisi nemikhiqizo yobisi. Lona ngumthombo omkhulu we-calcium amathambo. Udinga futhi amafutha amahle. Emva kweminyaka engu-50, ingozi yezilonda ze-atherosclerotic iqala ukwanda. Lokhu kungenxa yokuncipha ezingeni le "cholesterol" elihle le-HDL. Ufikile ngenkathi "i-cholesterol" engalungile ye-LDL. Ukuze le nqubo ithinte inhliziyo, zama ukufaka esikhundleni samafutha wezilwane ngemifino.
Indlela yokuqinisa amathambo
Isimiso esiyinhloko sokudla: imenyu kufanele ibe ne-calcium eningi. Umthamo wansuku zonke walesi sici ungu-1000 mg wabesifazane, ngesikhathi sokuya esikhathini - 1300 mg no-1500 mg ngesisindo sokulahleka. Ungakhohlwa nge-vitamin D. Yini enye okukuhle kuwe? Isisekelo sokudla kwakho kufanele sibe ubisi nemikhiqizo yobisi, kanye noshizi onesibindi. Umthombo omuhle we-vitamin D ngamaqanda, izinhlanzi ezinamafutha, isibindi.
Imenyu yesampula: Isidlo sasekuseni - isinkwa esimnyama, ukhilimu ushizi negalikhi kanye utamatisi. Ukudla kwasekuseni kwesibili yi-kefir, i-apula. Isidlo - isobho se-broccoli, i-pearl ibhali, inyama ephasisiwe ye-pike, i-sauerkraut ene-isipuni sembewu ye-sunflower. I-Snack - i-pudding ne-bisy ye-soy. Dinner - i-mackerel ebhema, i-pepper, ingilazi yobisi.
Ngezinga eliphezulu le-cholesterol
Kufanele ushintshe ukudla kwakho uma izinga lakho le-cholesterol egazini liphakeme kakhulu. Izinga lalo lonke alifanele lidlulele ku-200 mg / dl, i-LDL kufanele okungenani ibe ngu-135 mg / dl ne-HDL ngaphezu kwe-50 mg / dL. Ukunciphisa i-cholesterol, ukudla kufanele kususelwe ekunqatsheni amafutha esilwane nosawoti. Kudingeka udle kaningi, kepha ngezigaba ezincane. Kulula ukubuyisela usawoti ngemifino ye-herb. Ngokuphathelene nesidingo sokugcina isisindo esinempilo, kufanele unciphise ukusetshenziswa kwamaswidi noshukela ngendlela ehlanzekile.
Yini enhle kuwe? Yidla i-cottage shizi noma i-yogurt ecacile, kanye nanoma iyiphi inhlanzi. Imikhiqizo yobisi ikuhle kuwe, kodwa udinga ukugwema amafutha. Khetha ubisi oluphansi kuphela, i-yogurt noshizi. Lungisa isobho semifino ngaphandle kwenyama. Emenyu yansuku zonke, faka izithelo nemifino noma ukudla okunefayibha ehlisa i-cholesterol. Kungcono ukuwadla okuluhlaza noma okugcobile, ngamafutha omnqumo amancane.
Imenyu yesampula: Isidlo sasekuseni - isinkwa, i-yoghurt, inyama yenkomo, utamatisi kanye nesithombo. Isidlo sasekuseni sesibili isaladi lesithelo esinesigamu se-grapefruit kanye ne-kiwi egqoke nge-yoghurt futhi efafazwe nge-chocolate emnyama etshiwe kanye noshizi. Usuku lokudla - isobho le-tomato ne-pasme lonke, i-saumoni eqoshiwe, isaladi lokugcoba, isaladi eluhlaza ne-pepper kanye ne-parsley. I-Snack - ushizi nekhukhamba. Isidlo siyisilayisi esibomvu, sibhakabhaka nama-apula nesinamoni.