Okuqukethwe
Uma ungazange uziphike lutho kuwo wonke amaholide, zama ukunamathela ohlelweni lokudla olukhethekile okungenani usuku olulodwa.
Izazi eziningi zokudla zithi akufanele uzikhawulele ngamaholide, kodwa udinga ukwazi ukuthi kufanele ume nini kukho konke. Kuyacaca ukuthi ngesikhathi samaholide uzofaka amakhilogremu ambalwa engeziwe - akufanele ubesabe.
Iqiniso liwukuthi etafuleni lemikhosi kuvela izibiliboco eziningi: inyama ebhemayo, ushizi, ukhukhamba nokunye okujabulisayo okuqukethe usawoti omningi. Usawoti wakha emzimbeni futhi ugcina amanzi, ngakho-ke amakhilogremu amaningi azuziwe awuketshezi olungasuswa kalula emzimbeni uma ubuyela ngokushesha ekudleni okunempilo. Kufanele kugcizelelwe ukuthi imingcele eqinile akuyona indlela engcono kakhulu yokuphuma, njengoba icindezela umzimba.
Izinsuku zokuzila zizokusiza ukuthi ubuyele esimweni ngokushesha. Inketho elula irayisi. Ukuze wenze lokhu, ubilise ingilazi eyodwa yerayisi elinsundu ngaphandle kokufaka usawoti. Lo mqulu uhlukaniswe izingxenye eziyisithupha, okuzoba ukudla okuyisithupha ngosuku. Ngisho noketshezi olunqwabelene emzimbeni ngosuku lokuzila ukudla, kuyadingeka ukuphuza okungenani izingilazi eziyi-10 zamanzi ahlanzekile.
Usuku lwelayisi lungashintshwa ngosuku lokuzila ukudla kwamaprotheni.
Ngalolu suku, ungabilisa u-450 g wenkukhu engenasikhumba noma u-800 g we-cod fillets, okumele udliwe emini ngemithamo emi-4. Phuza okungenani amalitha amabili amanzi bese wengeza imifino ekudleni kwakho uma uthanda.
Ukuze uthole ukulahlekelwa kwesisindo esiphumelelayo kanye nokuqeda ubuthi, ukudla okulandelayo kufanele kuqedwe
• Kufakwe usawoti ngendlela yenyama ebhenywayo, ushizi, ukudla okufakwe emanzini anosawoti, nokunye.
• Ama-carbohydrate alula: ushukela nemikhiqizo ewuqukethe, kanye noju, njengoba kudingeka i-molecule ye-glucose eyodwa kuphela ukuze kwakhiwe ama-molecule amabili amafutha.
• Utshwala, njengoba buwumkhiqizo onekhalori ephezulu kakhulu. I-1 g yotshwala iqukethe i-7 kcal (ngevolumu efanayo yamafutha - 9 kcal).
• Iziphuzo zezithelo - zipakishwe futhi zisanda kukhanywa. Inothile ngoshukela kodwa inefiber encane.
Yini edingekayo ukuze enothisa ukudla
• Imikhiqizo yamaprotheni - izinkukhu zezinkukhu, amaqanda, i-cottage shizi, inhlanzi engenamafutha, ubhontshisi, amantongomane. Amaprotheni adla amandla amaningi ukuze agaye futhi anikeze umuzwa wokugcwala. Imikhiqizo yamaprotheni kufanele ihlanganiswe nemifino futhi kungcono ukugwema ukuhlanganiswa namajusi wezithelo, okubangela ukuvutshelwa emathunjini futhi kuphazamise ukumuncwa kwamaprotheni.
• Amajusi emifino esikhundleni sezithelo noma izithelo eziphansi ze-fructose: i-papaya, imango, i-melon, i-tangerines.
• Ifayibha ukusiza ukugaya futhi ugcine uzizwa ugcwele. Ukudla kwe-fiber yokudla komuntu omdala kungama-30-40 g ngosuku. Uma ungenayo imifino nezithelo ezanele, ungakwazi ukwengeza i-corn bran ekudleni.
I-artichoke, i-milk thistle kanye ne-dandelion supplements ingasetshenziswa ukusekela ukululama kwesibindi ngenkathi yangemva kweholide. Kunconywa ukuwathatha izinsuku ezingu-10-14. Uma singekho isifo se-gallstone, ukubhobhoza isibindi ngamanzi amaminerali kungasiza ukuhlanza isibindi se-bile ngokweqile.
Kuyafaneleka ukukhumbula ukuthi ukuze umsebenzi onempilo wepheshana lesisu futhi ngokujwayelekile ukubuyiselwa komzimba kusebenze, kuyadingeka ukubuyela ekuzivocavoca umzimba ngokushesha ngangokunokwenzeka.
Ukuze uthole umphumela owengeziwe wokuphulukisa, ungangeza ama-antioxidants - amavithamini eqembu B, kanye no-A, E, C, P, F, magnesium, selenium ne-zinc.
Halala, usuvele wehlile isisindo!