Ungahle ungacabangi ukuthi usuvele ungummeli wesondlo esifanele ngokupheka. Noma. Noma. Vumelana: kusuka kwamanye amagama ama-buds wokunambitha ayesaba!
Ngokungafani ne-vegetarianism, ukondliwa okunengqondo akukhawulelwe ezinhlobonhlobo zemikhiqizo nezindlela zokuzilungiselela. Isisekelo salo siwukuthi inhlanganisela elinganiselayo yemikhiqizo edumile… Izici zendlela enengqondo yokudla ziyabonakala kuzo zonke izitsha zokupheka zikazwelonke. Ukudla kwaseJapan kungabizwa ngesethenjwa: ukudla okulungile kanye nokulinganisela ekusetshenzisweni kwakho.
Lapho uqala ukudla okunengqondo, ngokushesha uzothola ukuthi uthola injabulo ethe xaxa ekudleni. Isimo sengqondo esinolwazi nesinolwazi ngokudla sizokuvumela ukuthi ulahle kalula imikhuba yakho emibi futhi ube umsekeli wokudla okunempilo.
1. Uzoqala ukudla imifino nezithelo eziningi. Zinamavithamini amaningi, amaminerali kanye nama-antioxidants. Lokhu akulula ukukufeza, kepha kungenzeka:
- pheka ngenkuthalo isobho lemifino ngemifino yemifino, izithelo nama-berry purees bese ukhama ujusi,
- engeza imifino ngaphezulu ku-stews, i-casseroles nezinye izitsha ngenyama, izinkukhu noma inhlanzi,
- ake zonke izitsha ezisemaceleni zibe yimifino nje,
- Ungadla izithelo
- qala ukudla kwakho ngesaladi yemifino emisha, okunongwe ngamafutha yemifino noma iyogathi yemvelo
- ngoswidi, esikhundleni sokubhaka noma uswidi, yidla izithelo.
2. Khetha ukudla okunamafutha amancane. Ngokuvamile, nciphisa ukudla kwakho amafutha agcwele, uthanda amafutha e-polyunsaturated noma ama-monounsaturated. Amafutha agcwele emikhiqizweni yobisi nasenyameni ngokuvamile ahlotshaniswa nesifo senhliziyo. Iningi le-cholesterol elimazayo elivala imithambo livela emafutheni agcwele.
3. Kuzovela okusanhlamvu okuphelele etafuleni lakho. Uzoba sethubeni lokuthenga ukudla okunothe nge-fiber. I-fiber encibilikayo emidumba, i-oats, nezithelo eziningi kusiza ukugaya ukudla, okuqinisekisa ukuhamba kwamandla okungaphazamiseki futhi kulawula ushukela wegazi.
4. Funda ukuqaphela ukudla okuqukethe okunamafutha acid. - izinqolobane zamafutha acid ezisiza ukwehlisa i-cholesterol "embi".
5. Ngezindleko zemizamo engacabangi, ususa ushukela ekudleni. Inani lokudla okunomsoco liphansi, kepha linama-calories amaningi.
6. Ekugcineni, phuza utshwala ngokulinganisela. Ucwaningo lukhombisa ukuthi ingilazi eyodwa noma ezimbili zewayini noma ubhiya ngosuku kungasiza ekuvikeleni isifo senhliziyo. Futhi ngaphandle kwalokho, lokhu kwanele ukuqonda ukuthi liyini iqiniso.