Ngakho-ke, ake sikhulume ngalokho okudingeka udle ebanda kakhulu.
Ebusika, umzimba uvame 'ukubuza' inyama kanye nesobho. Ungaziphiki izifiso ezinjalo, ubheka izidlo ezihlukahlukene: wenze ukuchitshiyelwa kweqiniso lokuthi iningi lawo lakhiwa ngabamele bamazwe afudumele. Futhi emakhazeni, amandla amaningi asetshenziselwa umzimba ukufudumala, futhi izindawo zokugcina amandla kumele zibuyiselwe - ukwandisa inani lamafutha kanye namaprotheni okuvela emlonyeni kwimenyu. Akumane nje asize ukuqoqa ukushisa, kodwa futhi aqukethe ama-acid acids - ama-antidepressants wemvelo, okubalulekile ekulawuleni umsebenzi wezinsi zezifo zomzimba futhi ewusizo ohlelweni lwe-cardiovascular. Umhluzi wenyama uqukethe i-amino acid cysteine, ehilelekile ekuqiniseni ukuzivikela. Futhi uma umhluzi okhulayo uzoba nomthelela wokwelapha.
Nokho, inyama hhayi kuphela isinika ukushisa okufunayo. Abalandeli bemithi yasempumalanga - abalandeli bemifino - bangakhathali ukuphindaphinda mayelana nokuhlukahluka kwemikhiqizo yemifino, basishisa emakhazeni. Ngakho-ke, u-Ayurveda uncoma ukufudumala iziqholo kaningi emakhazeni: pepper omnyama nopomvu, isinamoni, i-ginger. Lezi zinsuku, ngaphandle kokushisa, zizonikeza umzimba kanye nokukhokhiswa kwamandla, ikakhulukazi kungabi nakakhulu ekupheleni kwebusika. Ukushisa kuzonikeza umzimba kanye namantongomane ahlukene - ikakhulukazi ama-alimondi kanye nama-cashews, kanye nama-pistachios nama-walnuts, ikakhulukazi efomini elinesisindo.
Ukufudumala umzimba ngaphakathi kungena izitsha ezinamakhono ezivela kumazambane, utamatisi, izaqathe, amathanga, imifino, uphizi, kanye nama-turnips angakhohlwa. Futhi ngesidlo sasekuseni ngosuku lwamaqabunga, okusanhlamvu - ukolweni, u-buckwheat noma i-gerbil. I-oatmeal isondelene kakhulu nokudla okunomsoco kanye nokuqukethwe kwamavithamini A, E, B1, B2, B6 nama-amino acids ubisi lwebele, futhi i-biotin equkethwe kuyo iqeda ukoma futhi ihlolisisa isikhumba futhi igcina izinwele. Ngakho ama-flakes e-oatmeal angasetshenziswa ngaphandle - njengama-face masks.
Ungakwazi ukwengeza amantongomane nezithelo ezimnandi ezomisiwe emgodini: omisiwe, amakhiwane, izinsuku, ama-apricot omisiwe kanye nezinongo ezifanayo: i-ginger, isinamoni, i-cardamom.
Ngokumangalisayo, imikhiqizo yobisi kanye ne-citrus ebusika kungcono ukungabandakanyeki, ngoba ama-acids aqukethwe kuwo ngobuningi, enza ukupholisa umzimba. Ngakho-ke kuvela ukuthi umkhuba wethu wobusika kuma-tangerines nama-oranges uthatha kuphela ukushisa okudingekayo okuvela emzimbeni. Emakhazeni anamandla kungcono ukunikeza izithelo ezithandekayo ngaphezulu: amapheya kanye nobhanana, hhayi apula omuncu, amagilebhisi. Mhlawumbe, kukhona okuhlukile kulolu hlu - i-garnet, ethuthukisa ukufudumala komzimba, naphezu kokunambitheka kwayo. Umngane wobusika ukuntuleka kwe "hormone yenjabulo" ye-serotonin, ukukhiqizwa kokukhanya okudingekayo. I-chocolate nebhanana kusiza ukubhekana nokucindezeleka kwasebusika.
Ingabe ufuna ukuzivikela ngaphezu kweqhwa? Thatha ekuseni isipuni esisodwa sejuju ngesinci somsundu omnyama - ngaphandle kokuthi, awukho isidingo semithi kulezi zithako. Uma usene-acidity eyengeziwe yejuji esiswini, uju Kunconywa ukuba uthathe ukuchithwa emanzini afudumele.
I-tea kuma-frosts kungcono ukuphuza abamnyama - uma kuqhathaniswa ne-green ithombisa izindawo eziningi zokufudumala. Ama-herbal tea nawo ayasiza, ngoba cishe wonke ama-herbs, ngaphandle kwezinhlobo ezihlukahlukene ze-mint, afaka isandla ekufudumeni umzimba. Nakulokhu, uma uphuza itiye, ungayigodli izinongo zokunambitha: isinamoni, i-clove, i-ginger noma i-cardamom.
Kuzo zonke izilwane ezisemakhazeni ezivame ukusebenza, kudinga amafutha nemifino - abahlinzeki bamandla. Isimiso sabo sezinsuku zonke singama-30 g, futhi singasakazwa cishe kanje: amafutha avela emfuyweni - amagremu angu-10 (ibhotela, imikhiqizo yobisi, uma kufunwa - i-pair of tincetu yamafutha), imvelaphi yemifino - 20 g (ubhekilanga, umnqumo, ummbila noma amafutha omnqumo) .
Mayelana nemikhiqizo yobisi obumuncu ebusika ungakhohlwa: kungukuthi ubisi lwamafutha obuthwa kalula, futhi imikhiqizo yobisi iphinde isekele i-microflora yamathumbu futhi ibe nomthelela ovamile emzimbeni.
Amaprotheni wesilwane nemvelaphi yezitshalo - isakhiwo sokwakha imisipha nokuvikela umzimba kusuka ekutheleleni - sidinga ukunye. Imiprotheni eminingi yemifino itholakala emanzini, ubhontshisi kanye nama-peas, izilwane - enyama, inhlanzi, amaqanda, i-cottage shizi kanye noshizi. Ungasebenzisi kabi kabi: amaprotheni amaningi, njenge-carbohydrate namafutha, agcinwa ngamafutha. Kuye ngocansi, ubudala nemisebenzi, udinga ukudla ama-70-100 g weprotheyini.
Ebusika, kunconywa ukuba udle izithelo nemifino ehlukene emihlanu ngosuku, ukhetha lezo ezinemibala ephuzi noma e-orange. Kungaba izithelo ezintsha namaqhwa, imifino kanye namajikijolo. Amajikijolo anokuqukethwe okuphezulu kwamavithamini C - currants, ama-cranberries, i-sea buckthorn, i-rosehips, i-cloudberries noma i-kalina - ingaba ebusika bese usula ushukela, kodwa ungapheki, bese ugcina endaweni epholile. Izithelo ezomile nazo ziqukethe amavithamini amaningi kanye nezici zokulandelela, ziyasiza ekuvimbeleni ukuqothulwa futhi zilula nje. Kusukela emajikijolo ungakwazi ukulungisa ulwandle, uwagcwalise ngamanzi abilayo bese uvumele ukuba ufeze amahora angu-6. Kungcono ukwengeza uju esikhundleni soshukela, kubalulekile emva kokupholisa - amanzi abilayo abhubhisa izinto ezibalulekile eziqukethwe uju.
Ebusika, umzimba udinga u-vithamini C amaningi, onganikeza futhi i-sauerkraut evamile - ama-gramu angu-150 ayo aneziqu zansuku zonke ze-vitamin C, namavithamini B6, K, folic acid kanye ne-lactic acid.
Isikhumba ebusika sibhekene nesithwathwa nomoya, sidinga amavithamini A no-E. Okokuqala kuqukethe izaqathe - ukuyibeka kangcono kwizitsha engeza into enamafutha - ukhilimu omuncu noma amafutha yemifino, equkethe i-vitamin E. Ngosuku, kutuswa ukusebenzisa ezimbili izipuni zamafutha - isibalo sakho asilimazi.
Ukugcwalisa ukutholakala kwevithamini D, okudingekayo emathanjeni futhi okwenziwa ngumzimba ngaphansi kwelanga (futhi ebusika kuyinto encane kakhulu) kuzosiza amaqanda nemikhiqizo yobisi, kodwa ikakhulukazi i-cod isibindi.
I-Magnesium ne-calcium, insimbi nethusi, kanye ne-zinc ne-selenium (ibuye ibhekisele kuma-antidepressants wemvelo) ihileleka ekuqiniseni ukuzivikela nokugcina ubuhle. Khumbula ukuthi kufanele udle inyama yenkomo, izinhlanzi zasolwandle, i-avocado, izitshalo, izitshalo ze-nesame, i-sunflower kanye nembewu yamathanga, amakhiwane, iminqumo, izithelo ezomisiwe, imifino enamagatsha kanye nemifino-broccoli - imithombo yalezi zimaminerali kanye nezici zokulandelela.
Konke lokhu kukuvumela ukuba ugcine ukudla okuphezulu kakhulu ebusika futhi kuzokusiza ukuba ukhuthazelele ukushisa okukhulu, ukulondoloza impilo nemisebenzi.