Kungani izitshalo zandisa ukuphila?
Ezifundweni eziningi ngesihloko sobude besikhathi sokuphila nokunciphisa ingozi yezifo, ukudla okusekelwe ezitshalweni kushiwo ngandlela thile. Sonke ekuqaleni sinemininingwane ehlukene yezemvelo, futhi-ke, hhayi ukudla kuphela okusivikela ezifweni. Nokho, inendima ebalulekile. Ukudla "okuguga" kakhulu yilokho okudala indawo ene-acidic emzimbeni (ushukela, utshwala, okusanhlamvu okucolile, ukudla okugayiwe kanye nenyama ebomvu). Ukusetshenziswa kwemikhiqizo enjalo kuholela ezifweni zenhliziyo, ukukhuluphala, isifo sikashukela, ukuvuvukala, okunciphisa kakhulu izinga lokuphila kwethu.
Ungadla kanjani ngendlela efanele? Yikuphi ukudla okuthuthukisa izinga nobude bezimpilo zethu? Gxila ekudleni okubaluleke kakhulu futhi ukwengeze ekudleni kwakho kwansuku zonke. Lokhu kuzosiza ekuguquleni isimo sengqondo esibi sisuke kokuthi “engingakwazi ukukudla” siye kokuthi “ngingadlani”. Nansi imikhiqizo engu-8 emangalisayo:
1. Imifino enamaqabunga nemifino eluhlaza
Ukudla okuluhlaza kufanele kube yisisekelo sokudla, ngoba bakha "isisekelo" sanoma iyiphi ipiramidi yokudla. Imifino iqukethe amavithamini, amaminerali, amaprotheni. Lokhu ukudla okuyingqayizivele kwe-alkalizing yemvelo esingakudla unyaka wonke. I-Kale, i-kale, i-chard, i-broccoli, i-arugula nesipinashi yizinqumo ezingcono kakhulu ngoba zicebile nge-calcium, amaprotheni, i-iron, i-chlorophyll, i-magnesium, amavithamini B, C, A no-E. Futhi aqukethe ama-antioxidants amaningi asiza ukuvimbela umdlavuza nezinye. izifo.
2. Amajikijolo nehalananda
Amajikijolo namahalananda ayimikhiqizo engakaze ibonwe yokulwa nobudala. Baqinisa isimiso sezinzwa, bavikele inhliziyo, bavimbele ukulimala kwamangqamuzana okuholela ku-Alzheimer's, babe nenkomba ephansi ye-glycemic, ngakho-ke bagcina amazinga e-insulini ezingeni elivamile. Ngaphezu kwalokho, amajikijolo ane-fiber ephezulu, okusho ukuthi athuthukisa ukugaya, anciphisa i-cholesterol, futhi asize ukugcina isisindo esijwayelekile. Amajikijolo aqukethe ama-antioxidants amaningi, wona, aklanyelwe ukulwa nama-radicals mahhala - imbangela eyinhloko yokuguga. Amapomegranati namajikijolo alungele impilo yenhliziyo kanye nokujikeleza kwegazi okuhle. Lokhu ukudla okuhle kakhulu okuqukethe imisoco engavimbela ukulahlekelwa inkumbulo nokulimala kobuchopho.
3. Ukhokho
I-cocoa (ushokoledi ongahluziwe) ingenye yokudla okungcono kakhulu okusekela impilo yenhliziyo nengqondo. I-cocoa inothile ngezinto ezigcina umfutho wegazi ojwayelekile kanye namazinga kashukela. Uma ufuna indlela yokuthola amafutha emifino enempilo eyanele, ungabheki okunye kune-organic eluhlaza cocoa powder. Ukhokho ongahluziwe ulungele impilo yenhliziyo nemithambo yegazi, ukujikeleza kwegazi, amahomoni, ngisho nokugaya ukudla (ngenxa yokuqukethwe kwamagciwane anenzuzo).
4. Izitshalo zezimpande zewolintshi
Ubhatata (yam), i-butternut squash, kanye nezaqathi kucebile nge-beta-carotene (uhlobo olusekelwe esitshalweni lukavithamini A) ukuze kusekelwe amasosha omzimba. Imifino ewolintshi iyisinqumo esihle sokulwa nokuvuvukala kanye nesifo senhliziyo. Iwumthombo wefayibha kanye nama-carbohydrate ayinkimbinkimbi anempilo enza kancane umzimba kangcono kunezinhlamvu eziningi nama-carbohydrate agayiwe. Bagcina amazinga e-insulin futhi banciphisa ukucindezeleka okwenziwe nge-oxidative okungaholela kushukela, isifo senhliziyo, nokukhuluphala. Imifino ewolintshi nayo isohlwini lokulwa nobudala, yenza isikhumba sibe nempilo futhi sibe sihle ngenxa yokuqukethwe okuphezulu kwama-antioxidants. Yiba okungenani nento eyodwa kulolu hlu (ephekiwe noma eluhlaza) ekudleni kwakho nsuku zonke.
I-5. Ukwatapheya
Ukwatapheya manje usubizwa ngokuthi "i-apula elisha" embonini yezempilo, futhi awuthandwa kakhulu ngenxa yokunambitheka kwawo njengoba kunezindawo zawo ezingenakuqhathaniswa. Ukwatapheya uqukethe uvithamini E, amaprotheni, i-magnesium, amavithamini B kanye namafutha angacushiwe avimbela ukuguga. Ukudla ukwatapheya kusiza ukugaya nokumuncwa kwemisoco. Vele uqiniseke ukuthi uthenga ukwatapheya ovuthiwe, onempilo ngempela. Zama ukushintsha umkhiqizo wakho wobisi oyintandokazi ngawo - uzowuzwa umehluko. Ukwatapheya uwukudla okuguquguqukayo okungasetshenziswa kunoma yisiphi isidlo, kusuka kuswidi kuya kokumnandi.
6. Ukhukhunathi
Iwumthombo onempilo futhi omnandi wamafutha, i-fibre namaprotheni. Izinto eziqukethwe kukhukhunathi zisekela isimiso somzimba sokuzivikela ezifweni kanye nobuchopho, okubuye kwandise kakhulu iminyaka yokuphila. Ukhukhunathi usiza umzimba ukugcina amazinga e-cholesterol eyanele, adingekayo ekukhiqizeni izinhlobo ezithile zamahomoni. Le nzuzo yenza ukhukhunathi namanye amafutha emifino abe enye indlela enhle kumafutha ezilwane. Ukhukhunathi ubuye ube nezinto ezivimbela ukuvuvukala, usekela amazinga e-insulin, futhi uqukethe i-fiber eningi kunanoma yikuphi okusanhlamvu.
7. Amantongomane (kanye namanye amantongomane nembewu)
Amantongomane kanye nembewu ngokunye kokudla okuhle kakhulu kokuphila isikhathi eside ngoba kunciphisa ukuvuvukala futhi kuthuthukisa impilo yenhliziyo nemithambo yegazi. Ngokwesibonelo, ama-walnuts angumthombo wama-omega-3 fatty acids athuthukisa ukusebenza kobuchopho nenhliziyo, anciphise ngisho nesisindo. Imbewu ye-Hemp, i-flax, imbewu ye-chia kanye ne-ithanga nayo iyimithombo emihle ye-omega-3s. Ama-alimondi nama-cashews nawo aqukethe i-magnesium nensimbi, asheshisa imetabolism, asize ukulwa nokukhathala kanye namazinga e-insulin aphansi. Ungakhohlwa ukuthi amantongomane aphakeme kakhulu ngama-kilojoule, ngakho-ke ungadli ngaphezu kwama-servings angu-1-3 (30-90g) wamantongomane ngosuku.
8. Ama-apula
Ama-apula awumkhiqizo ophile isikhathi eside. Isaga sesiNgisi sithi, “I-apula ngosuku, awumdingi udokotela,” futhi asikude neqiniso: ama-aphula ahamba phambili ohlwini lokulwa nomdlavuza nokudla okunempilo kwenhliziyo. Ama-apula aluhlaza anoshukela omncane kunalawo abomvu, athuthukisa ukuzivikela komzimba futhi avimbele nomdlavuza. Ngesikhathi esifanayo, ama-apula abomvu anama-antioxidants amaningi. Ngakho-ke, kungcono ukushintsha izinhlobo zama-apula: Granny Smith, Opal, Fuji, Golden. Zifake njalo ohlwini lwakho lokuthenga.
Enye indlela yokwandisa isikhathi sokuphila iwukwengeza ubhontshisi nodali (uma ungakwazi ukubekezelela), kanye namakhowe, iklabishi (kuhlanganise nokholifulawa), neminqumo ekudleni kwakho. Futhi ungakhohlwa ngomsebenzi womzimba - kungakhathaliseki ukuthi uhambo olusheshayo lwemizuzu engu-30, i-yoga ethule noma ukuhamba ngezinyawo epaki ngesikhathi sekhefu lakho lesidlo sasemini. Ukulala kahle nokuntuleka kokucindezeleka nakho kunomthelela ekuvimbeleni izifo futhi kwandise isikhathi sokuphila.