4 ofuna ukuwudla ekwindla

Ekwindla yokuqala kufanele unakekele ukuqinisa amasosha omzimba ukuze ubhekane kangcono nezinkathi zomkhuhlane nomkhuhlane. Yiziphi izinyathelo esingazithatha ukuze ngokwemvelo sisekele umzimba namasosha omzimba?

Nakanjani kudingeka ugxile ekuzivocavoca kanye nokudla okunempilo, okucebile ngamavithamini, amaminerali kanye nama-antioxidants.

Uma futhi sinakekela ukulala okunempilo futhi sikhawulela isimo sokucindezeleka, sizobe silungele isizini ebandayo ngo-100%. Kodwa yini enye ngaphandle kwezithelo nemifino?

1. Imikhiqizo efakwe emanzini anosawoti

4 ofuna ukuwudla ekwindla

Ngenkathi u-marinating ushukela oqukethwe izithelo nemifino, uguqulwa ube yi-lactic acid, okudala izimo ezivumayo zokuthuthukiswa kwamagciwane azuzisayo. Bahlala emathunjini futhi balawule imetabolism yomzimba. Ukudla okufakwe emanzini anosawoti kuqinisa amasosha omzimba ngoba kusiza ukuzivikela ezifweni. Enqubweni yokuvutshelwa, ngaphezu kwamavithamini C abalulekile, futhi kwakhiwa A, E, K kanye ne-magnesium, i-calcium, i-phosphorus ne-potassium.

Ezitshalweni zendabuko, ukhukhamba oqoshiwe kanye neklabishi kuthatha indawo ebalulekile. Kodwa khumbula ukuthi singasebenzisa futhi kule nqubo ama-apula, amapheya, amagilebhisi, ama-radishes, ama-beet noma iminqumo. Kufanele uzame futhi uhlukanise imenyu yakho. Abalandeli bokunambitheka kwaseMpumalanga bangakwenza ngesidlo esinjenge-kimchi yase-Asia.

2. Imikhiqizo yobisi

4 ofuna ukuwudla ekwindla

Imikhiqizo yobisi isebenza ngendlela efanayo njengoba kuchazwe ngenhla. Futhi njengokudla okufakwe emanzini anosawoti, aqukethe amagciwane e-lactic acid, athinta kahle i-microflora ye-gastrointestinal tract, anciphise izimpawu zokungabekezelelani kwe-lactose futhi asekele amasosha omzimba.

Basho manje ukuthi ithumbu yingqondo yethu yesibili. Kuyiqiniso, ngoba i-flora yamathumbu elinganiselayo ibalulekile ekusebenzeni kahle kwawo wonke umzimba. Imikhiqizo efana ne-kefir, iyogathi noma i-ryazhenka, iphakathi kwama-probiotics emvelo.

Awazi ukuthi yini okufanele udle phakathi kokudla? Ukukhetha okuhle kakhulu futhi okuwusizo ubisi olubilisiwe lwemvelo olubhakiwe noma iyogathi, olungakuqabuli nje kuphela, kodwa luzothuthukisa imetabolism futhi lusize ukumuncwa kwezakhamzimba esizidlayo. Ingilazi eyodwa nje yalezi ziphuzo yanele ukuhlangabezana namaphesenti angaphezu kuka-20 esidingo sansuku zonke se-calcium ukuqinisa amathambo.

3. Inhlanzi

4 ofuna ukuwudla ekwindla

On izincomo odokotela kanye nezazi zokudla ukuthi udinga ukudla izinhlanzi okungenani kabili ngesonto. Ngeshwa, kumenyu yethu izinhlanzi ezimbalwa kakhulu, ikakhulukazi izinhlobo ezinamafutha zezinhlanzi. Izinhlobo ezifana ne-mackerel, i-sardines, i-tuna, i-salmon ne-herring, ihlinzeka ngezinto ezidingekayo zokwakha ukuzivikela ngama-omega-3 fatty acids angasetshenzisiwe.

Futhi bane-vitamin D edingeka kakhulu, okufanele bayithathe, ikakhulukazi ekwindla nasebusika ukuqinisa amasosha omzimba.

4. Amantongomane

4 ofuna ukuwudla ekwindla

Ziwumthombo omuhle kakhulu wama-unsaturated fatty acids alawula i-metabolism futhi avimbele ukunqwabelana kwamafutha angafuneki. Iwumthombo ocebile we-zinc ne-selenium. Kuyinto efiselekayo ukufaka kumenyu yansuku zonke izinhlobo eziningana zamantongomane. Anama-kilojoule amaningi, ngakho-ke kubalulekile ukuthi ungawasebenzisi ngokweqile. Ngisho nenani elincane lazo linciphisa umuzwa wendlala. Akumangalisi ukuthi amantongomane ayizithako ezibalulekile zokudla ukuze ulahlekelwe isisindo.

Okuningi mayelana nokudla kwasekwindla bukela kuvidiyo engezansi:

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