Njengomthetho, sigula kaningi ebusika, entwasahlobo nasekwindla. Ngalesi sikhathi, isimo sezulu sisiza ekunciphiseni ukuzivikela kanye nokuvela kwamagciwane amaningi. Lapho sekuqala isimo sezulu esibanda, umzimba wethu ubuthakathaka futhi uba yisifo esithile. Kodwa lokhu kungalungiswa ngokudla okunempilo. Yiqiniso, ukudla okukodwa akuwanele. Kubalulekile ukuba ugqoke ngokufudumele, uthathe amavithamini futhi ungavumeli umzimba usebenze ngokweqile. Kodwa nokho ukudla okulungile kuwukuqala. Ake sisebenze ndawonye kanjani ukwakha ukudla kwasebusika.
Okuwusizo kakhulu yimikhiqizo emisha
Ngamunye wethu uyazi ukuthi ebusika izithelo nemifino eningi zibiza kakhulu. Futhi yizona zinto eziyinhloko zamavithamini. Kodwa empeleni, ukudla kwasebusika kungenziwa okungabizi. Ngenxa yalokhu, kulula ukuthenga lezo zithelo nemifino esesitokisini: isithombo, izaqathe, iklabishi, beet. Lezi zitshalo ziqukethe amavithamini amanengi. Ngaphezu kwalokho, kungadliwa kokubili okuluhlaza okwesibhakabhaka nokuphekwe. Ama-juice avela kule mikhiqizo ayoba usizo.
Ungakhohlwa ngezithelo. Kungaba ama-apula, ama-orang, ama-lemons, ubhanana, ama-tangerines, amagilebhisi, ama-grapefruits kanye ne-tadaleye. Amanani kuwo wonke lokhu awaphezulu kakhulu, ngakho wonke umuntu angakwazi ukukukhokhela. Ngaphezu kwalokho, konke lokhu kuyasiza kakhulu, futhi kuyamnandi.
Ebandleni elibandayo, kufanele uhlale udla ukudla okunomsoco okushisayo. Kungaba isobho, amasobho - amazambane ahlambulukile, i-borscht ne-tadaleye. Okungenani kanye ngosuku, lokhu isidlo kufanele kube khona ekudleni kwakho, ngisho noma ungayithandi ngempela.
Faka amafutha ekudleni kwakho. Akumane angenakulinganiswa ebusika. Ekudleni kwakho kumele okungenani kube ngu-55% wezinhlambi zezilwane, kanye no-45% wezitshalo. Uma unamathele ekudleni noma ngokuzila ukudla, bese uncike ezinhlanjeni ezinamafutha - i-tuna ne-saumon. Ngaphezu kwamafutha, kunezinhlobo eziningi eziwusizo zama-micro macro nezincane ezinhlanzi.
Kuye ngohlobo lomsebenzi, udinga ukubala inani lamakholori adingekayo ngosuku. Uma wenza umsebenzi womzimba noma umsebenzi wezingqondo, kufanele uthole ama-kilocalories angaphansi kuka-2,400 ngosuku. Uma kungenjalo, umzimba wakho uzoba yisilwane esilula sezifo kanye namagciwane.
Vulela kuma-microbes
Ukuze uvikele umzimba wakho ezifweni, udinga udla anyanisi nogalikhi nsuku zonke. Ingabe wayazi ukuthi ukusetshenziswa kwegrafu eyodwa kuphela kosuku kunesidakamizwa esiyimfuneko kanye nomphumela wokuvimbela? Uma wesaba ukuphunga okuphikelela, khona-ke vele uqede lonke izinyo ngaphandle kokuhlafuna. Ukufana okufanayo kungashiwo ngomnsalo. Uyabasiza kakhulu. Ngenxa ye-phytoncides, equkethe kuwo, inomthelela wokulwa nomthelela futhi ikhulisa amandla okuzivikela omzimba.
Ukuze ubhekane nezifo, umzimba udinga izinto ezifana namaprotheni, iron, zinc kanye nesenienium. Konke lokhu kungatholakala kuzinyosi, futhi ngobuningi. Ebusika, inyama yenkomo ingahlanganiswa nemifino kanye negalikhi.
Ebusika, umthwalo wegland wegciwane ukwanda. Ngakho-ke, kubalulekile ukufaka iodine eyanele ekudleni kwakho. Lesi sici sisezinqwaba eziningi ze-persimmon, izinhlanzi zasolwandle, anyanisi. Ama-iodine angatholakala futhi kumavithamini wezingxenye ezikhethekile.
Uma ubanda kakhulu ebusika, noma ngabe ugqoke ngokufudumele, lokhu kungase kubonise ukuthi unezinkinga ngensimbi emzimbeni. I-iron ingatholakala emikhiqizweni enjengama-apula, amakhowe, i-legumes kanye nenyama.
Uma uthanda amaswidi futhi ungabonisi impilo yakho ngaphandle kwabo, akufanele ubashiye ngokuphelele. Kodwa kusadingeka ukusebenzisa. Njengoba ngeke uzuze kunoma yikuphi ucezu oludliwayo lwekhekhe noma ikhekhe. Kodwa amakholori engeziwe noshukela bayanelisekile. Kungcono ukufaka zonke lezi zidlo ezinomsoco ngezithelo zomisiwe, amantongomane noma izithelo ezintsha.
Iziphuzo ezinhle kakhulu ebusika ziyoba teas, decoctions, iziphuzo izithelo kanye infusions, equkethe inani elincane ushukela. Ngaphezu kwalokho, udinga ukuphuza amanzi amaningi ahlanzekile. Ngoba ukulahlekelwa uketshezi olwenziwe yizinto eziphilayo kwandisa amathuba akho okubamba umkhuhlane. Kunconywa ukukhipha ikhofi neziphuzo ezidakayo, eziqukethe i-caffeine.
Yini okufanele kube isidlo sasekuseni
Ukudla kwasekuseni kungenye yezithako ezibaluleke kakhulu zokudla kwethu. Kusuka endleleni esidla ngayo kwasekuseni ekuseni, impilo yethu iyoxhomeka ngosuku lonke. Ngakho-ke, kufanele uhlale udla ekuseni. Ikakhulukazi ebusika. Ngempela, umzimba wethu udinga izingalo ezengeziwe ukulwa nama-microbes nezifo.
Bonke abantu bangahlukaniswa babe izinhlobo ezimbili. Uhlobo lokuqala lungabhekiswa kulabo asetshenziselwa ukudla njalo kwasekuseni ekuseni, njengohlobo lwesibili lwabo abangakwazi ngisho nokudla isangweji netiyi. Ngeshwa, ososayensi abaningi baye bafakazela ukuthi isigaba sabantu abenqabela ukudla kwasekuseni ekuseni, cishe sibhekene nezifo zenhliziyo, ukucindezeleka nokunciphisa umzimba. Ngaphezu kwalokho, uma ungenaso isidlo sasekuseni, bese usemini, udle kabili njengokujwayelekile. Ngakho, konke ukudla okunye kuzokuya ohlangothini.
Zijwayele ukuthi udinga ukudla kwasekuseni okungenani isigamu sehora ngemuva kokuvuka. Ngokushesha emva kokuvusa, akufanele uqale ukudla, njengoba umzimba udinga isikhathi ukujwayelekile emva kokuphumula. Uma nje usuka embhedeni, uphuze ingilazi yamanzi afudumele ngejamu lelamula kanye noju. Emva kwalokho ungathatha isha. Ngalesi sikhathi isisu sakho sizoqala ukusebenza futhi uzoba nesidlo.
Ngedlakufesi ungadla konke okufunayo. Kodwa kungcono ukunikeza okuthandayo izitsha ezilandelayo: amaqanda abilisiwe, i-yogurt, i-curd mass, isaladi lesithelo. Ungadli ngokweqile. Uma kungenjalo, uzothola ngokushesha ukuzwa nokulala. Kungcono ukuthola kancane kancane bese ukhala kancane ngesangweji noma i-apula ngosuku. Uma usebenza uxhumene nomsebenzi wengqondo, bese ungeza ekuntheni kwakho ekuseni ushokoledi kancane noma uju. Lokhu kudla kuzogcwalisa ubuchopho bakho nge-glucose.
Uma unosuku olulukhuni, lapho kunesidingo sangokwenyama, khona-ke isidlo sasekuseni kufanele sibe nesibindi. Ungenza isangweji nge inkukhu, ulethisi, utamatisi kanye pepper. Kunconywa ukuthi uyifake esikhundleni sinobumnyama noma ibhamini. Kusuka kwesinkwa esimhlophe, zinamandla kakhulu, futhi ngaphandle kwalokho, akugculisi kakhulu. Futhi ku-rationnochno yakho ekuseni kufaka phakathi ne-porridge, ungakwazi ngokufaka ubisi.
Ukuze uthole amandla oyidinga lonke usuku, lungisa i-omelette nge ushizi. Ungathola isidlo sasekuseni se-muesli ngamantongomane, ubisi nezithelo. Uma ufuna, lungisa ama-pancake ngejamu noma amaqebelengwane ashizi ukhilimu omuncu.
Ukuze uhlale uphilile ebusika, udinga ukudla ngokugcwele futhi ukhethe lezo zokudla eziqukethe inani elikhulu lamavithamini, ama-macro nama-microelements.