Ithimba lombhali u-Tracey McQuitter nonina, uMary, liyakwazi ukumisa ukuhamba kwesikhathi. Iminyaka engamashumi amathathu bebelandela ukudla okusekelwe ezitshalweni, begcina futhi bekhulisa ubusha babo bomzimba nengqondo. Ngokodokotela, uMary oneminyaka engu-81 ubudala unempilo enhle kangaka, njengokungathi umncane ngeminyaka engamashumi amathathu. Umama nendodakazi babelana ngezimfihlo zobusha nempilo yabo encwadini yabo ethi Ageless Vegan.
1. Ukudla okuphelele, okusekelwe ezitshalweni kuyisihluthulelo sempumelelo.
Abaningi bakholelwa ukuthi ukuguga nakanjani kuhilela ukwehla kwempilo engokwengqondo nengokomzimba, okuhlanganisa ukulahlekelwa ukuminyana kwamathambo, ukukhubazeka kokubona, nezifo ezinjenge-Alzheimer's. “Ngenxa yokuthi kuyenzeka kubantu abaningi, wonke umuntu usejwayele ukucabanga ukuthi kungokwemvelo. Kodwa akunjalo, "uTracy uqinisekile. Ukholelwa ukuthi ukudla okuphelele, ukudla okusekelwe ezitshalweni (kanye nokusika ukudla okugayiwe njengoshukela nofulawa omhlophe) kusiza ukulwa nokuguga.
Faka esikhundleni sikashukela ocutshunguliwe ekudleni kwakho ngezithelo ezinoshukela nelayisi elimhlophe ngerayisi elinsundu (noma ezinye izinhlamvu ezinempilo kanye nebran). “Ushukela wemvelo osezithelo nasemifino empeleni unempilo kakhulu. Awanyusi amazinga kashukela ngenxa ye-fiber yemvelo ekudleni okunjalo,” kusho uTracey.
2. Qala ukudla ngendlela efanele – akukephuzi kakhulu futhi akukephuzi kakhulu.
Ngokushesha nje lapho uqala indlela yokuphila esekelwe esitshalweni, impilo yakho iqala ukuba ngcono ngokushesha. Njengoba imiphumela ihlanganisa, uma uphila isikhathi eside uphila impilo enempilo, uzobona imiphumela eminingi.
Ukuze ushintshe indlela odla ngayo, uTracy weluleka ukuba ungaqali ngokususa ukudla ekudleni kwakho, kodwa ngokwengeza okusha nokunempilo. Ngakho qala ukwengeza izithelo, imifino, okusanhlamvu, ubhontshisi namantongomane ekudleni kwakho. Faka ukudla okusha okunempilo ekudleni kwakho esikhundleni sokuzincisha lokho okuthandayo.
3. Ukuzola nokusebenza.
Ngaphezu kokudla ukudla okuphelele, okusekelwe ezitshalweni, ukugwema ukucindezeleka nokuzivocavoca njalo kubalulekile ukuvimbela izifo ezenzeka lapho usukhulile.
U-Tracy uncoma ukuthola indlela yokuphumula ekhululekile kuwe, njengokuzindla. Ukuzijwayeza ukuqaphela nokungavumeli ingqondo yakho ukuba izulazule esikhathini esizayo noma esedlule kungafika ngezindlela eziningi, usho kanjalo, ngisho nalapho ugeza izitsha.
Ukuzivocavoca nokuphumula, kanye nokudla okunempilo, yizithako ezintathu eziyinhloko ezibambezela inqubo yokuguga. U-Tracy uncoma imizuzu engamashumi amathathu kuya kwamashumi ayisithupha yokuzivivinya izikhathi ezintathu kuya kweziyisihlanu ngesonto.
4. Idla uthingo!
Imibala egqamile yokudla kwezitshalo ikhombisa ukuthi iqukethe imisoco eningi kakhulu. UTracey uthi: “Obomvu, oluhlaza okwesibhakabhaka, onsomi, omhlophe, onsundu, nohlaza bamelela izinto ezihlukahlukene ezithuthukisa impilo. Ngakho yidla izithelo nemifino yayo yonke imibala, futhi umzimba wakho uzothola zonke izinhlobo zezinto ezinempilo.
Njengoba uTracey eluleka, kufanele okungenani ube nemibala emithathu egqamile epuletini lakho kukho konke ukudla. Ngokwebhulakufesi, isibonelo, jabulela i-smoothie ebandayo emnandi ne-kale, ama-strawberry nama-blueberries.
5. Ukuhlala ngaphakathi kwesabelomali.
Ebudaleni, isabelomali sabantu abaningi siba silinganiselwe. Futhi enye yamabhonasi okudla okusekelwe ekudleni okuphelele kwezitshalo ukonga! Ngokugxila ekudleni okuluhlaza, uzokwazi ukusebenzisa imali encane kakhulu. Ukuthenga izithelo nemifino eluhlaza, amantongomane, ubhontshisi, nokusanhlamvu kuyobiza kakhulu kunokuthenga ukudla okugayiwe.
6. Gcina isiqandisi sakho sigcwele izidlo ezidliwayo.
I-Turmeric ivimbela futhi yehlise izimpawu zesifo i-Alzheimer's. UTracy utusa ukwengeza ingxenye yesine yethisipuni yalesi sinongo esimnandi ekudleni kwakho, kanye nopelepele, izikhathi eziningana ngesonto.
Isilimo esidliwayo esinamagatsha anamanzi sinezinto zokuvikela ezinamandla futhi sisiza umzimba ukulwa nokuvuvukala okuholela ekuwohlokeni komqondo. Zama ukuyidla nge-hummus noma i-lentil pate.
Ukuze ulwe nokulahlekelwa kwamathambo kwabesifazane, uTracy utusa ukudla amahlamvu amaningi aluhlaza okumnyama anovithamini K. Yidla amaqabunga athosiwe ajulile noma aluhlaza, ashubile noma wengeze kuma-smoothie ekuseni!