Kuhle ukudla okunempilo: bayini?

Noma yimuphi umuntu okhona ulwela ukwenza konke angakwenza ukuze asindise esemncane futhi ubuhle isikhathi eside ngangokunokwenzeka. Akumangazi ukuthi namuhla 'uzekwayo kangaka ikhokhelwa indlela efanele ekuphileni futhi Ukudla kahle ukulinganisela. Ngemva kokufunda lesi sihloko, uzofunda ukuthi likhona uhlu ukudla okunempilo.

Yini okufanele ibe ukudla okunempilo, nendlela upheke kahle?

Iningi lethu akuthobeli izincomo main izazi zokudla, bethi ukudla okunempilo abiza imali eningi. Namuhla Nokho, ngokushesha baqalaza angathengwa ngamanani ezifanele. Ngakho-ke, abantu abahlela umzimba efanele akudingeki akhokhe share sengonyama of amaholo abo ukuthenga ukudla.

Okunye futhi okubaluleke ngokufanayo ukukhetha imikhiqizo hhayi kuphela kodwa futhi ukusetshenziswa ngendlela efanele. Akwanele nje ukwazi ukuthi yikuphi ukudla (enempilo) kufanele kube khona ekudleni kwakho, nawe kudingeka wazi yonke imininingwane nobunyonici eziyisisekelo sokulungiselela yabo. inqubo Ukuhambisana izogcina iningi amavithamini equkethwe kwabo. Kepha izithelo nemifino, abaningi babo Kunconywa ukuba asebenzise njengoba injalo iluhlaza. Phakathi zokupheka eside kubo zinyamalale cishe zonke izakhamzimba. Kodwa wathenga nge ubisi ingilazi kungcono ukuba nithele, ukubhubhisa amagciwane ezikuyo.

Izithelo nemifino

Mhlawumbe lena ukudla okumnandi kakhulu enempilo, evumela ukusetshenziswa njalo zazo ukuvikela umzimba wakho siqu kusuka ezinye izinhlobo umdlavuza, diverticulitis, ukumelwa inhliziyo nokushaywa ulwelwesi esweni. Izithelo multi-ezinemibala nemifino aqukethe omningi amavithamini ezibalulekile, amaminerali kanye izakhi trace. Ochwepheshe batusa ukuba afake ekudleni yakho yansuku zonke servings ezimbalwa lokhu kudla. I ewusizo kunazo ezibhekwa ubhanana, namahalananda, apula, Persimmons, ezisawolintshi izithelo nemifino eluhlaza.

Ngakho, u-garlic akugcini nje uphulukisa imikhuhlane, kodwa futhi thins igazi. futhi kusiza ekwehliseni amazinga cholesterol kanye kujwayeleke isimiso sokugaya ukudla bungene. Ochwepheshe batusa ukusebenzisa nogaliki ifomu eluhlaza, ukulifaka izitsha ezahlukene. Ukhiphele Ngaphandle iphunga layo ngokusebenzisa Mint, parsley noma zekhofi.

Ubhanana babhekwa njengabantu yezimbangela engcono potassium, esidingeka ukusebenza evamile isimiso sezinzwa. Ngaphezu kwalokho, ziqukethe ushukela zemvelo ukuthi ukubuyisela amandla isiyaphela. Omunye banana inikeza angaphezu kuka-15% imithetho magnesium nsuku kahle ithinta isimiso sezinzwa futhi senhliziyo.

yobisi umkhiqizo

Ziqukethe esiningi amaprotheni, fat kalula digestible kanye noshukela ewusizo. Ngaphezu kwalokho, lokhu kudla okunempilo ungomunye wemithombo eyinhloko ye-calcium. Ngokwesayensi luthole ukuthi labo nsuku zonke Zaziphuza ubisi, mancane amathuba okuthi uhlushwa umdlavuza isisu. It kubhekwa yogurt ikakhulukazi ewusizo ngoba zingasebenzisa ngisho nalabo awukwazi ukubekezelela i-lactose. Ngo umkhiqizo yemvelo iqukethe imali eyanele tryptophan okungukuthi nabo umzimba womuntu iguqulwe ibe le-serotonin. Futhi ekhona amagciwane yogurt nomphumela ozuzisayo ku lomgudu wokugaya ukudla bese ukuvimbela amathuba nesenzakalo izimila ebulalayo kule ikholoni.

inhlanzi

Kwaselwandle akuyona nje esiphundu, kodwa futhi ukudla okunempilo. Kumele kube khona kunoma yimaphi ukudla ukudla okunomsoco. Ezinhlotsheni eziningi izinhlanzi equkethwe engaphezu kwengu-20% amaprotheni digestible. ukunambitheka Culinary futhi lo mkhiqizo cishe neze kunabayeni inyama. Ikakhulukazi ezibalulekile kubhekwa zasolwandle izinhlanzi eziphilayo ezilwandle ezibandayo ucingo. Kwerekhodi-omega-3 okunamafutha acid kuyinto salmon. ukusetshenziswa njalo inhlanzi kusiza ekwehliseni amazinga cholesterol. Ngaphezu kwalokho, umkhiqizo yaziwa njengenye omunye ephumelela kunazo ejenti zokuvimbela ukucindezeleka kanye nezifo zenhliziyo.

Amajikijolo namantongomane

Lona ukudla okunempilo kakhulu ngoba aqukethe eningi amavithamini. Ngakho, cranberry neyaziwayo fount wangempela izinto eziwusizo. La majikijolo iqukethe omningi Antioxidants. Strawberry ungomunye imithombo best kavithamini C. ukusetshenziswa njalo lesi sithelo kungaba isimo ngemithambo. Strawberry iqukethe Ubuningi obanele bama phenols kanye nezinye izakhi.

Kepha nati, ke ukwethula eziningi Vitamin B ukhuthaza ukuzinza kohlelo senhliziyo selenium, esiza ekulweni nokucindezeleka. Ikakhulukazi eziningi kuqukethwe Brazil namantongomane. No kancane ewusizo futhi walnuts, ukuthuthukisa ukuzinza of wamathumbu umsebenzi. ewusizo kakhulu lokhu kudla okunempilo ngoba amadoda. Avame Kunconywa ukuba asebenzise i- ukushukuma kobuchopho umsebenzi ngesikhathi ukucindezeleka, futhi izinkinga zokulala.

okusanhlamvu

Brown irayisi, ecebile selenium, kusiza ukunciphisa ingozi yezifo eziningi. Lo mkhiqizo ubhekwa umthombo ezinhle Antioxidants, amafutha yemvelo, thiamine, ithusi, i-magnesium, i-zinc kanye manganese. Ngenxa okuqukethwe fiber eliphezulu irayisi elinsundu kunomphumela ezuzisayo phezu ipheshana wokugaya ukudla.

Oatmeal awugcini nje ukuqeda a ngamakhilogremu ezimbalwa, kodwa futhi kuyonciphisa okuqukethwe cholesterol. Ngaphezu kwalokho, lo mkhiqizo ithuthukisa ukungatheleleki kujwayeleke ukusebenza uhlelo senhliziyo nemithambo yegazi.