Izinga le-1
Izakhi eziboniswe kuyo azihlangene nokudla, kepha zithinta kakhulu impilo. Action kuyadingeka kithi uma sifuna ukunciphisa isisindo. Futhi sidinga ukwehlisa isisindo ngoba ukukhuluphala ngokweqile kuyingozi enkulu yesifo sikashukela, isifo senhliziyo nemithambo yegazi futhi, ngokocwaningo lwamuva nje, umdlavuza.
Sidinga kuze kufike kumalitha amabili amanzi ngosuku. Ngaphezu kwalokho amanzi okumsulwa, okungabilisiwe - kunomphumela wokukhipha ubuthi emzimbeni.
Izinga le-2
Imifino nezithelo… Ngaphandle kwazo, akukho ndawo - sidinga izinsizakalo ezifika kwezingu-5-6 ngosuku ukuze sibe sesimweni esifanele. Lokhu kudla kungumthombo wamavithamini, amaminerali, ama-antioxidants kanye ne-fiber. Udinga ukuzama ukudla imifino nezithelo ezinemibala ehlukene - umbala ohlukahluka ngokwengeziwe, lapho ucebile khona isethi yezakhi zomzimba.
Imikhiqizo ephelele yokusanhlamvu… Abahlinzeka ngama-carbohydrate ayinkimbinkimbi ahlinzeka ngokusutha okuhlala isikhathi eside futhi abeke amazinga kashukela egazini. Enye indlela enempilo kunoshukela olula.
Izinhlanzi kanye nokudla kwaselwandle… Yiprotheni eligayekayo kalula nama-omega-3 acids abalulekile. Hlala wazi ukuthi izinhlanzi ezinkulu ezidliwayo ezifana ne-tuna azikwazi ukudliwa kaningi - izilwane ezidla ezinye ziyisixhumanisi sokugcina ochungechungeni lokudla, ziqongelela i-mercury nobunye ubuthi, okuthi, maye, bucebe kakhulu ezilwandle zomhlaba. Kungcono ukhethe inhlanzi encane futhi engenabungozi - i-flounder, usawoti, i-dorado, njll.
Izinga le-3
Amafutha omifino… Linseed, umnqumo, isoya, ubhekilanga. Umthombo we-omega 3, izakhiwo zayo ezilwa nokuvuvukala kudala zaziwa futhi zasetshenziswa kukho konke ukudla okwaziwayo kweMedithera.
Ama-Walnuts… Ngokuya ngocwaningo, anciphisa ukuqina kwezinqubo zokuvuvukala emzimbeni.
† ии… Ama-generator “ama-calories amabi” - okuwukuthi, asheshisa imetabolism futhi aqalise ukushiswa kwamafutha. Ikakhulukazi kulokhu, i-ginger nopelepele zilungile.
Izinga le-4
Imikhiqizo yobisi enamafutha aphansi… Amafutha aphansi ngokunembile - ukuze ungagcini umzimba ngokweqile nge-cholesterol, kepha nikeza i-calcium.
Inyama enciphile, amaqandaSidinga amaprotheni ezilwane impilo ejwayelekile. Inyama kuphela equkethe isethi ephelele yama-amino acid abalulekile kanye namavithamini ancibilika amafutha. Futhi, igama eliyisihluthulelo lithi "ukuncika".
Am… Isixhumanisi esibalulekile ephiramidi elwa nokuvuvukala. Ungadla amahlumela, usebenzise ufulawa wesoya, engeza usawoti omuncu kasawoti ezitsheni. Kodwa-ke, ngobuningi, i-soy inyusa ingozi yokuba nomdlavuza webele, ngakho-ke ukulinganisela kungumthetho oyinhloko lapha.
Itiye… Ikakhulukazi okuluhlaza. Ingcebo yama-antioxidants, ngokwezifundo eziningi, ilwa ngempumelelo nomdlavuza. Inenani elikhulu le-caffeine, uma uphuza kakhulu, iphefumula amavithamini namaminerali emzimbeni. Ngakho-ke, kufanele futhi kukhawulwe, ikakhulukazi uma kukhulunywa ngokudla okunempilo kwezingane, intsha noma iziguli ezine-hypertensive.
Ushokoledi newayini elibomvu… Igcwele ama-antioxidants amaningi, izazi zokudla zizincoma njengezengezo ezimnandi kwimenyu yakho yansuku zonke.
Izinga le-5
Isinkwa esimhlophe, isoda… Ukudla okungenamsebenzi ngokuya ngokudla okunempilo. Uma ungazidli kakhulu, uba ngcono.
Inyama Ebomvu Enamafutha… Kumnandi, kepha kuyingozi. Kubhekwa njengomkhiqizo we-carcinogenic. Izazi zokudla okunomsoco zincoma kakhulu ukukhawulela ukusetshenziswa kwenyama ebomvu njengesici esibalulekile ekukhuleni komdlavuza wesikhumba.