Esimweni sethu esishintshashintshayo, uyazi ngokuqinisekile ukuthi kanye kuphela ngonyaka wobusika kuza. Ukufihla ama-shorts amafrivolous, iziqongodo nezicathulo kude nekhamera, ubheke phambili eqhweni lokuqala, uphupha ngokuhamba ngaphandle kwedolobha futhi ngezinye izikhathi awuboni ukuthi kancane kancane kwenzekani kuwe usuku nosuku. Ukushintsha imizwelo hhayi okungcono, kubiza isimo sempilo, awusathokozi ekucabangeni kwakho esibukweni. Uhlobo lwalolu hlobo: izinwele ezinamahloni, isikhumba esishaywa umoya, imibimbi yabonakala ngokwengeziwe. Futhi kungcono ukuthi ungasikhulumi esikalini nhlobo. Futhi lawa maphilisi angaphezulu avelaphi! Futhi ucabanga ukuthi kuyoba kuhle ukulala phansi ubusika, njengezilwane, bese uvuka entwasahlobo, lapho ilanga likhanya, utshani buphendulela oluhlaza, izinyoni ze-twitter, futhi uhle kakhulu, ulula, uhlanzekile-futhi konke kuyamangalisa!
Kodwa-ke, bekungeke kube buhlungu ukwazi ukuthi izilwane, ngokulalela izimo zendalo zemvelo, kusengaphambili zilungiselela ukulanda. Kudingeka banakekele ukudla okunempilo efanele, ukuze bangafi ngenxa yindlala nokubandayo. Abantu, njengombuso, bacabangi ngeziqakathekile zokudla okunomsoco ngesikhathi sebusika. Ngakho izinkinga zempilo nokubukeka.
Ebusika obusika baseRussia, isimiso somzimba sokuzivikela sisinciphisa, imetabolism isinciphisa, ukukhiqizwa kwamahomoni athile kunciphisa. Kuthatha amakholori amaningi ukugcina izivikelo zomzimba, ukushintshanisa okushisa okuphezulu kanye nokulinganisela kwamanzi. Ngaphezu kwalokho, uma isibhakabhaka esinamafu singaphandle kwefasitela nsuku zonke, uqala ukuzizwa udangele, futhi ukuze uzijabulise ngokwakho, udla isikhwama se-chocolate noma isigamu sekhekhe. Futhi-ke uphinde uthukuthele, ngoba awukwazi ukungena kwisidlo sakho ozithandayo. Futhi, ukuze uzizwe ujabule, uya esitolo ngenjongo ethile enhle. Umbuthano ononya? Eqinisweni, akuzona zonke izinto ezingenathemba. Kukhona imfihlo elula ezosiza ukugwema ukucindezeleka kwasebusika. Ukudla okulinganiselayo, okuvamile ebusika.
Okunconywe ukudla ebusika.
Amafutha.
Akunakucabangela ebusika ukuyeka amafutha, ahlinzeka umzimba ngamakhalori adingekayo okwamanje. Amafutha adingeka kokubili imifino nesilwane. Umthombo wemifino yemifino - noma yikuphi amafutha yemifino: i-sunflower, umnqumo, i-soya, ummbila. Amafutha ezilwane akhona emikhiqizweni yobisi, inyama enamafutha. Ngendlela, kuyasiza kakhulu ebusika, ngokulinganisa okulinganiselwe, Yebo, isinqumelo somunyu. Ukudla kwamafutha nsuku zonke okungenani amagremu angu-30. Ngesikhathi esifanayo, izingxenye ezimbili kwezintathu zalesi silinganiso kufanele zibe yimifino yemifino.
Amaprotheni.
Ebusika, ukudla okunempilo okulinganiselayo ekudleni kwakho kufanele kube nokuningi okwanele ukuba ube nama-protein - kusuka ku-70 kuya kwekhulu amagremu ngosuku. Ama-proteins ahileleke ekwakheni ama-antibodies, ukungabi khona kwabo kuhlanganisa ukwehla kokumelana nomzimba kwezifo. Ngaphezu kwalokho, ubusika akusona isizathu sokuphumula, futhi kufanele siqhubeke nokugcina imisipha yethu ngezwi. Kudingeka udle njengemifino (ama-soya, ama-legumes), nama-protein asezilwane. Amaprotheni amaningi atholakala emikhiqizo yobisi evutshiwe. Lawa maprotheni ayigugu kakhulu ngoba kulula ukugaya futhi ukugcizelela imifino yamathumbu. Imikhiqizo enjengenyama, inhlanzi, amaqanda, ushizi kanye ne-cottage ushizi yizinto ezihle kakhulu zamaprotheni. Sidinga ukukhumbula kuphela ukuthi inani lamaprotheni adliwe kufanele lihluke kumadoda nabesifazane, futhi kufanele libe ngokuhambisana nesisindo nokuphila komuntu. Amaprotheni angaphenduliwe emzimbeni aholela ekusungulweni kwamafutha.
Amavithamini.
Amavithamini ekudleni kufanele abe khona njalo, futhi ebusika ikakhulukazi. Umthombo oyinhloko wamavithamini imifino nezithelo. Noma yikuphi: fresh, efriziwe, omisiwe, oqoshiwe nokuningi. Ungakwazi ukupheka izitsha ezihlukahlukene kubo, noma ungadla uhlaza. Kukholelwa ukuthi ngezithelo ezinqamule, amavithamini amaningi kunamasha. Eziqandisini zanamuhla zikhona amafriji avulekile, ngakho-ke ungagcina amajikijolo akhulile esizeni sakho, eqoqwe ehlathini noma othengwe emakethe. Iningi lawo wonke amavithamini C, ngakho-ke kuyadingeka kithi ebusika ukugcina ingculazi, cranberries, sea-buckthorn, dogrose, currant noKalyne. Kusuka amajikijolo amaqhwa ukulungiselela isithelo esimnandi nesempilo.
Kanti futhi, iningi lamavithamini C eliphakathi kwe-citrus kanye ne-sauerkraut (kulezi zinsuku - amagremu angu-150 aqukethe isisindo sevithamini C). Futhi i-sauerkraut ingaziqhayisa ngobuso bamavithamini B, i-vitamin K ne-lactic acid. I-salads enhle kakhulu futhi ewusizo ye-sauerkraut, enomnandi ngamafutha yemifino. Ungaphinda wengeze omisiwe, ama-cranberries, ama-apula anezici kanye nama-cranberries.
Ukuze silondoloze ubuhle besikhumba sethu, amavithamini A no-E adingekayo. Lawa mavithamini ayunamafutha amaningi. Etikrotheni, eziningi ze-provitamin A, kodwa ukuze uzithole, kudingeka uzisebenzise ngamafutha, isibonelo, amafutha omquba noma ukhilimu omuncu. Ngendlela, ngamapuni wezipuni amabili wamafutha yemifino engasetshenziswanga aqukethe isisindo samalanga onke ka vithamini E.
Ebusika, umzimba wethu ubhekene nokuntuleka kwevithamini D, ukuthuthukiswa kwelanga okudingekayo, okuyinto, njengoba kuyaziwa, kuyinto encane kakhulu ngalesi sikhathi esifundeni sethu. Izindaba ezinhle ukuthi "zingasuswa" kumaqanda, imikhiqizo yobisi, isibindi se-cod kanye nezinhlanzi zasolwandle olwandle. Futhi ungamnaki noma yiliphi ithuba elingavamile lokufaka ilanga ngobuso nezandla.
I-compote ewusizo kakhulu yezithelo ezomile: ama-apula, amapheya, imifula. Kanti futhi abesifazane abaningi benza izinhlanganisela zokudla okunomsoco wama-apricot omisiwe, omisiwe, umlimi omuncu onogwaja namantongomane. Bagcina wonke amavithamini namaminerali okudingekile ukuba umzimba wethu uthuthukise ukuzivikela, ukusebenza kahle, ukuthuthukisa umsebenzi wepheshana lomzimba.
Amaminerali nama-microelements.
Ngaphezu kwamavithamini, ebusika kubaluleke kakhulu ukuhlinzeka umzimba wakho ngamaminerali kanye nokulandelela izakhi. Ukuze wenze lokhu, faka ekudleni kwakho okukhulunywa kakade ngezithelo ezomisiwe, amaqanda, izinhlobo ezihlukahlukene zeklabishi, imifino, imbewu yelanga, imbewu yesame, ithanga), noma yikuphi amantongomane, ubhontshisi, amazambane, i-avocado, iminqumo, izilwane zasolwandle, ushizi, inyama.
Izitsha ezishisayo.
Ebusika, lapho umzimba ubonakala ubanda, kubaluleke kakhulu ukumsiza ukuba agcine ibhalansi yokushisa. Futhi ngenxa yalokhu udinga ukudla ngangokunokwenzeka ekudleni kokushisa okungcono kakhulu. Ukuze ungashisi i-membrane yamangqamuzana, ungadli ukudla okushisayo kakhulu. Ukushisa okufanele kakhulu kunama-degrees amane kuya kwangu-50. Ewusizo kakhulu ebusika kukhona imifino kanye nesobho sezinkukhu, i-ragout yemifino, ama-porridges ahlukahlukene. Phuza itiye eluhlaza noma i-herbal, i-compote yezithelo ezomisiwe, amajikijolo nezithelo ezinjalo. Kodwa ikhofi ayikhuthazwa.
Imifino ephekwe.
Ebusika, uma kugcwele imifino emisha kakhulu, kuyadingeka ukuba udle imifino ebilisiwe. Zingabhakwa kuhhavini, zikhishwe noma ziphekwe, zipheke i-vinaigrette noma enye isaladi - ngamafuphi, kunezindlela zokupheka eziningi ezilula futhi eziwusizo. Into esemqoka ukuthi imifino ebilisiwe ikhona ekudleni kwakho kwasebusika nsuku zonke.
Ukudla okuhle okucatshangelwe kahle, amavithamini, amaminerali, amaprotheni namafutha, kuzosiza umzimba ukuba uvumelane nezimo ezinzima zonyaka: kubanda, ukungabi khona kwelanga, umoya kanye nesithwathwa, futhi udinga ukugcina isimo esihle, isikhumba esihle nezinwele, uhlale uphilile, ujabule futhi ujabule.