Ekwindla, ukunikezwa kwamavithamini ngokwemvelo kuyakoma: inala yemikhiqizo enempilo iyaphela, ama-carbohydrate amaningi avame ukuwela emapuletini ethu. Ukuze uzinike amandla, ungatholi isisindo esiningi futhi ugweme ukucindezeleka kwekwindla, landela le mithetho:
1. Umbono wokuthi ngokuqala kwekwindla udinga ukwandisa okuqukethwe kwekhalori ekudleni kwakho akulona iqiniso. Zama ukunyakaza kakhulu esikhundleni sokudla kakhulu.
2. Thatha njengesisekelo sokudla kwakho izithelo nemifino, okungcono kakhulu okuphuzi nokuwolintshi. Lezi zingamathanga, izaqathe, ama-persimmons, ulamula, izithelo ezisawolintshi. Naka iklabishi - isitshulu noma i-sauerkraut. Ungakhohlwa mayelana nobisi oluvutshiwe - i-cottage shizi, ukhilimu omuncu ne-kefir.
3. Shiya iphalishi elinempilo ukudla kwasekuseni noma kwasemini - lizohlinzeka ngama-carbohydrate adingekayo ukuze uthole amandla. Nikeza okuthandayo ku-buckwheat, irayisi ne-oatmeal.
4. Isisekelo sokufana okuhle kokudla ukudla okunomsoco okuyingxenye. Hlukanisa ukudla kwakho kube izidlo eziyisi-6 futhi ungadli ubusuku bonke.
5. Ngenxa yokuntuleka kokukhanya kwelanga, ikwindla inciphisa ngokuphawulekayo izinga le-serotonin emzimbeni wethu. Ungazidli ngoshokoledi ukuze ugcwalise ihomoni yakho yenjabulo, kodwa kunalokho chitha isikhathi esithile ungaphandle phakathi nosuku.
Yikuphi ukudla okuzoba usizo ekwindla?
Ithanga liyindlovukazi yesizini. Leli jikijolo ligcwele izinto zokubala, futhi ngisho nangenani “elimnandi” kakhulu. Ithanga lingasetshenziswa ukwenza "izitsha ezi-3 kanye ne-compote" - amasobho, okusanhlamvu, ama-dessert, nejusi. Ithanga licebile ku-carotene futhi limuncwa kahle umgudu wokugaya ukudla.
Upelepele uhambisana nethanga - isipikili setafula. Ingabhakwa, ithoswe, igxishwe futhi ifakwe ethini. Upelepele unovithamini C no-A uphezulu kakhulu - ukulwa nemikhuhlane yezinkathi ezithile zonyaka futhi usiza izinwele eziphelile nezinzipho.
I-Watermelon igcwele i-fructose ne-glucose - ipharadesi lokulahlekelwa isisindo ngezinyo elimnandi. I-Watermelon iqukethe amavithamini eqembu B, C, i-folic acid, i-fiber, isiza "ukuxosha" umzimba, kodwa qaphela - ibeka ukucindezeleka okukhulu ezinso!
I-Zucchini, nakuba ingeyona into entsha ekwindla, isazokwandisa ukunambitheka okujwayelekile kwehlobo futhi ikusekele ngamavithamini. I-calorie ephansi, ibalulekile kukho konke ngokoqobo: esobho, nasezitsheni eziseceleni, nasezimpahleni ezibhakiwe. I-Zucchini izosiza ukuqeda ukuvuvukala.
Ama-apula awumsindisi kulabo abajwayele ukudla okulula. Zombili ziyasuthisa futhi zinambithe ubumnandi, futhi ziphazamisa imicabango ekhathazayo mayelana nokudla. Ngaphezu kwalokho, iwumthombo omuhle kakhulu we-fiber, ozokusiza ukuthi ugcine isisu namathumbu akho esebenza.
Isipinashi sicebile ngamavithamini A, B2, B6, H (biotin), C, K, folic acid, calcium, potassium ne-magnesium - i-multivitamin! Iqukethe amaprotheni amaningi, inomphumela omuhle ku-metabolism, ilawula indlela yokugaya futhi inciphisa ukukhathala.
Amakhiwane angumthombo we-potassium, umholi kokuqukethwe kwawo. Amakhiwane angadliwa njenge-dessert futhi anikezwe nezifundo ezithile eziyinhloko. Amakhiwane aqukethe i-carotene, amaprotheni kanye nensimbi empilweni yakho.
Yiba nempilo!