Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-12 kg emavikini amabili.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-970 Kcal.
Izinwele ziyahlukana, zihlukane, ziwe, futhi ukubukeka kwazo kushiya kungathandeki? Vele, ukusebenzisa ama-shampoo amahle, ama-balms nezinye izimonyo zezinwele nekhanda lakho kubaluleke kakhulu. Kepha ngokudla okungalungile, kuzoba nzima kakhulu ukufeza umphumela oyifunayo. Uma uthola ukuthi, ngaphandle kwemizamo yakho yokwenza ngcono isimo sezinwele zakho, aweneme ngaso, kungakuhle ucabangele imikhuba yakho yokudla. Ake sibheke ukudla okukhethekile kwezinwele.
Izidingo zokudla ngobuhle bezinwele
Sethula imikhiqizo eyi-10 ephezulu yokuthuthukisa impilo yezinwele nokubukeka. Cabanga ukuthi ukudla okulandelayo kwanele yini ekudleni kwakho. Uma impendulo ingucha, shintsha imenyu yakho ngokushesha ngangokunokwenzeka.
Fish
Inyama yabahlali bezilwandle (ikakhulukazi emndenini we-salmon) icebile ngama-polyunsaturated omega-3 acid, anikezela umzimba ngamafutha afanele, nawo ayadingeka esikhunjeni sezinwele esinempilo. Ngokushoda kwalezi zinto, isikhumba singasoma, nezinwele - ziphele futhi zinciphe. Ngaphezu kwalokho, izinhlanzi ziwumthombo omuhle kakhulu wamaprotheni. Iqukethe ne-vitamin B12 eningi ne-ayoni, okunomsoco izinwele nokusiza ekuziqiniseni. Uma ungumuntu odla imifino kuphela futhi ungadli izinhlanzi, kunconywa ukuthi ufake ekudleni kwakho kwansuku zonke okungenani isipuni esisodwa samafutha yemifino (okuhle kunakho konke, ifilakisi). Ungafaka isaladi ngayo. Into esemqoka ukuhambisa uwoyela ekwelashweni kokushisa.
Imifino eluhlaza
Izinwele zidinga izinto ezikhona ngobuningi obudingekayo emifino enamaqabunga naluhlaza (isipinashi, i-broccoli, i-beetroot, njll.). Ziqukethe amavithamini A no-C, asiza umzimba ukukhiqiza i-sebum. Kuyasiza ukugwema isikhumba esomile futhi kusebenza njengesilungisi semvelo sezinwele. Imifino eluhlaza emnyama inika umzimba inani elikhulu kakhulu lensimbi ne-calcium.
i-pulse
Ubhontshisi (ubhontshisi, udali nokunye) kusiza ekuqiniseni izinwele ngenxa yokuqukethwe yi-zinc, i-iron, i-biotin, ukungabikho kwayo okuvame ukubangelwa ukuphuka kwezinwele. Ngezinwele ezinempilo, izazi zokudla okunempilo zincoma ukuphuza izinkomishi ezi-2 zobhontshisi noma udali masonto onke.
Nuts
Qinisekisa ukufaka izinhlobo ezahlukene zamantongomane ekudleni kwakho. Uhlobo ngalunye lwalesi sipho semvelo lunokusizakala okuthile ngqo kulayini wezinwele. Isibonelo, inati yaseBrazil ingomunye wemithombo emangalisayo ye-selenium, ethuthukisa isimo sekhanda futhi inike izinwele amandla. Ama-walnuts acebile ku-omega-3 fatty acids (okuyi-alpha lipolenic acid). Ama-alimondi namasheya aphezulu ku-zinc, ukushoda kwawo okuyimbangela ejwayelekile yokulahleka kwezinwele.
Inyama yenkukhu
I-Turkey nezinhlamvu zezinkukhu zingumthombo wamaprotheni asiza ukuqinisa nokusheshisa ukukhula kwezinwele. Uma kungekho amaprotheni anele ekudleni, izinwele ziba buthakathaka bese ziyaqothuka. Futhi ngokungabikho isikhathi eside kwamaprotheni kwimenyu, aba buthuntu futhi alahlekelwe umbala. Inyama yenkukhu yaziswa kakhulu ukutholakala kweprotheni eliqukethe.
amaqanda
Amaqanda enkukhu aqukethe i-biotin ne-vitamin B12 - izakhamzimba zobuhle ezisiza ukuqinisa izinwele nokwenza ngcono ukwakheka kwazo.
izimbaza
Lezi ziphatha izinwele ezondla ngokuphelele ngenxa yobukhona be-zinc kuzo, okuyi-antioxidant enamandla. Vele, akuwona wonke umuntu ovame ukufaka ama-oysters ekudleni kwabo. Kulokhu, iqhaza labo lingagcwaliseka, ikakhulukazi, ngenkomo yenkomo newundlu.
Okusanhlamvu okuphelele
Izinkwa zokusanhlamvu eziphelele nezinhlamvu ezifanayo zifuyiswa ngamaminerali amaningi kanye namavithamini, nawo afaka isandla kakhulu ekuqiniseni izinwele. Lokhu kwenzeka ngenxa yobukhona bensimbi, amavithamini B, i-zinc kuzo.
Imikhiqizo yobisi kanye nobisi olumuncu
Le mikhiqizo (ikakhulukazi iyogathi yemvelo nobisi) ingabahlinzeki abahle kakhulu be-calcium, imineral ebalulekile yokuqinisa izinwele nokusheshisa ukukhula kwezinwele. I-Casein ne-whey, ekhona obisini, nayo ibhekwa njengezingxenye ezibaluleke kakhulu zamaprotheni. Futhi uma wengeza amantongomane, uthola isidlo esimnandi nesinempilo.
Izaqathe
Le mifino icebile ku-vitamin A, okuthi, ngaphezu kwezinzuzo zayo zonke zezempilo, kubaluleke kakhulu ekugcineni isikhumba esinekhanda esinempilo. Futhi, njengoba wazi, isikhumba siphilile, isimo sezinwele singcono. Yidla izaqathe ngendlela yazo emsulwa, faka amasaladi. Yishise kaningi ukugcina izakhamzimba eziningi kuyo.
Ungakwazi ukwengeza lolu hlu neminye imikhiqizo ewusizo: okusanhlamvu okuhlukahlukene, izithelo ezomisiwe, imifino, izithelo namakhambi.
Kepha ngokungavamile ngangokunokwenzeka, kufanele udle lokhu kudla okulandelayo (noma kungcono ukukukhipha ngokuphelele ekudleni, okungenani isikhathi esithile):
- izinto ezibhakiwe kanye nemikhiqizo kafulawa omnandi;
- inyama enamafutha noshizi onamafutha amaningi;
- i-soda (ngisho nekhalori eliphansi);
- amasoso ahlukahlukene anamafutha nemayonnaise;
- ikhofi elimnyama netiye elinamandla;
- iziphuzo ezidakayo;
- imikhiqizo eqediwe kancane;
- ukudla okusemathinini;
- ukudla okuhlukahlukene okusheshayo;
- amaswidi esitolo (uma ufisa, ngezikhathi ezithile ungazivumela inani elincane le-marmalade, i-marshmallow, ushokoledi omnyama, uju nojamu).
Kuyalulekwa ukuthi udle kahlanu ngosuku ungadli ngokweqile. Ukuthi ungadla malini ekudleni kwezinwele kukuwe. Konke kuncike kuzimpawu zomzimba nezinjongo zokudla. Vele, uma ufuna ukunciphisa umzimba, indlela yokudla kufanele yehliswe ngama-calories. Vumelana, ngasikhathi sinye ukuthuthukisa ukubukeka nesimo sezinwele zakho nokuchitha amakhilogremu ambalwa kumnandi kabili.
Kuyadingeka ukusebenzisa inani eliningi lamanzi ahlanzekile, ukungabikho kwawo futhi kungonakalisa ukubukeka kwezinwele zakho. Inani elanele lamanzi - okungenani izingilazi eziyisishiyagalombili ngosuku - likhuthaza ukujikeleza kwegazi okufanele kuzicucu zezinwele kanye nokulethwa kwezakhi zomzimba ezahlukahlukene kubo. Ungaphuza netiye eziluhlaza namakhambi, okungcono ngaphandle koshukela, ungangezela uju lwemvelo oluncane kubo. Iziphuzo zezithelo nemifino, ama-compotes enziwe avunyelwe.
Ngokulungisa okuqukethwe kwekhalori, kwesinye isikhathi ukuzivumela ukuthi uthole ukudla, ungahlala ekudleni kwezinwele nganoma yisiphi isikhathi. Ngemuva kwakho konke, ngokuvamile, kungukudla okulinganiselayo ngaphandle kwemikhawulo ebalulekile nezinhlaka eziqinile.
Ngendlela, noma ngabe wanelisekile ngefomu lomzimba, nokuthi ufuna ukunciphisa isisindo, kuyinto efiselekayo ukudlala imidlalo ekudleni kwezinwele. Ngisho namahora amabili kuya kwamathathu wokuzivocavoca umzimba ngesonto kuthuthukisa ukujikeleza kwegazi, okushukumisa ukubonakala kwezinwele futhi kusheshise ukukhula kwazo.
Isibonelo sohlelo lokudla lokudla kwezinwele masonto onke
UMsombuluko
Ukudla kwasekuseni: ingxenye ye-oatmeal enezinyosi, izithelo ezomisiwe namantongomane; itiye lejinja.
Isinongo: Isinkwa esiphelele senhlamvu nocezu lweshizi kanye nekhukhamba, olufafazwe ngezinhlamvu zesame.
Isidlo sasemini: inyama yenkukhu iyisitshulu namazambane; isaladi yemifino yamakhukhamba, i-arugula, ulethisi, okunongwe ngesipuni sokhilimu omuncu onamafutha aphansi.
Isidlo sasemini: ubhamubhamu noma iorenji.
Isidlo sakusihlwa: isifuba senkukhu, ebilisiwe noma ebiwe iqanda lenkukhu elibilisiwe; amakhukhamba ambalwa; inkomishi yelimu noma itiye eliluhlaza.
NgoLwesibili
Ukudla kwasekuseni: i-cottage shizi enomxube wenati netiye eliluhlaza.
Isnack: izingcezu ezimbalwa zekhabe noma ibhece.
Isidlo sasemini: isalmon eyosiwe ngamakhambi.
Isidlo sasemini: idlanzana lama-prune.
Isidlo sakusihlwa: irayisi elinsundu nesitshalo seqanda esibhakiwe itiye eliluhlaza.
NgoLwesithathu
Ukudla kwasekuseni: i-buckwheat kanye nesibindi esisikiwe, kanye nengxenye yesaladi yemifino eluhlaza.
Isnack: isithombo esinamakhambi ahlukahlukene, okunongwe ngenani elincane lamafutha yemifino.
Isidlo sasemini: isitsha sesobho le-puree esuselwa kumathanga nocezu lwenkukhu ebilisiwe.
Isidlo santambama: ama-nectarin ambalwa.
Isidlo sakusihlwa: isitshulu sikabhontshisi nengilazi yejusi yezithelo esanda kufinywa.
NgoLwesine
Ukudla kwasekuseni: amabele anezimbewu ze-caraway nezinhlamvu zesame; itiye eliluhlaza.
Isnack: 2-3 kiwi.
Isidlo sasemini: isitshulu semifino kanye nejusi yetamatisi.
Isnack: banana.
Isidlo sakusihlwa: i-kefir ejeliwe ne-kefir enamafutha amancane.
Friday
Ukudla kwasekuseni: i-omelet ye-steam yamaqanda amabili enkukhu kanye notamatisi abambalwa nge-parsley nedill; Itiye lemifino.
Isnack: idlanzana lamantongomane.
Isidlo sasemini: isitsha seborscht yemifino.
Isidlo sasemini: izigaxa ezimbalwa zokusanhlamvu okuphelele; eliphakathi noma i-apula.
Isidlo sakusihlwa: imfanzi ebilisiwe; Ijusi le-Apple.
Saturday
Ukudla kwasekuseni: i-casserole ye-cottage shizi nezithelo zezithelo nge-1 tsp. ukhilimu omuncu wokuqukethwe okuncane kwamafutha.
Snack: idlanzana lamadethi noma amakhiwane.
Isidlo sasemini: irayisi elinsundu nge-cocktail yasolwandle; itiye eliluhlaza.
Isidlo sasemini: izaqathe ezigayiwe ezinejusi kalamula.
Isidlo sakusihlwa: isithombo se-cod set kanye nengilazi ye-kefir ephansi.
Sunday
Ukudla kwasekuseni: isaladi le-feta cheese, i-bell pepper, amakhambi ahlukahlukene, ayoliswe ngomnqumo noma ngamafutha we-flaxseed ngenani elincane.
Isnack: Kiwi, berry, ne-yogurt mousse engenalutho.
Isidlo sasemini: isilimo esinengono emnandi edliwayo ebilisiwe nemifino.
Isidlo sasemini: ihalananda noma izingcezu ezimbalwa ze-avocado.
Isidlo sakusihlwa: ama-cutlets ezinkukhu ashubile kanye nekhukhamba elisha.
Ukudla okuphikisana nobuhle bezinwele
- Njengoba ukudla kwezinwele kuhlanganisa imikhiqizo eminingi, futhi inani elincane lezibiliboco ezenqatshelwe liwela ngaphansi kwenombolo (futhi, ngaphezu kwalokho, umzimba ungenza ngaphandle kwalezi zitsha), cishe awunakho ukuphikisana.
- Izifo ezidinga umsoco okhethekile, imigomo yazo engafani nendlela ehlongozwayo, zingasebenza njengesithiyo ekuthobeleni kwayo.
- Uma ungabaza ngempilo yakho, xhumana nodokotela ukuze uthole iseluleko ukuze unciphise ukuvela kwezingozi ezingaba khona.
Izinzuzo zokudla izinwele okunempilo
- Ngaphezu kokuthuthukisa impilo yesikhumba nekhanda, lokhu kudla kunomphumela omuhle emzimbeni.
- Ukuzivikela komzimba kuyaqina, umuntu uqala ukuzizwa enamandla futhi ekhuthele ngokwengeziwe.
- Iphinde ithuthukise isimo saso sonke isikhumba, izinzipho, njll.
- Izinhlobonhlobo zemikhiqizo okunikezwayo zenza ukudla kube mnandi. Ungadla okumnandi, okunempilo, ukuthuthukisa ukubukeka kwakho futhi uchithe amakhilogremu engeziwe (uma kunesidingo).
- Le ndlela ayikwenzi uhlupheke yindlala futhi uyeke ngokuphelele ukudla okuthandayo.
Okubi kokudla kobuhle bezinwele nempilo
- Uma sikhuluma ngobubi balesi sidlo, kufanele unake iqiniso lokuthi akufanele ulindele umphumela osheshayo lapho ushintshela ekudleni okusha. Ukuze uqaphele umphumela obonakalayo, udinga ukwenza imithetho yokudla ibe yinto ejwayelekile isikhathi eside. Kepha embusweni oqinile, kuthatha amasonto angama-4-5 ukulandela inqubo.
- Ukudla kwezinwele kudinga ukulungiswa kabusha okuqinile kwemikhuba yokudla, okungenzeka kungabi lula kubantu abakudla kwabo kude nemithetho yokuphila enempilo, futhi imenyu yabo iqukethe amaswidi amaningi, imikhiqizo kafulawa nokunye ukudla okungenakudla.
Ukudla kabusha izinwele
Uma ufisa, ungabuyela ekudleni kwezinwele futhi nganoma yisiphi isikhathi, futhi kuyalulekwa ukuthi ungalokothi uphambuke ezimisweni zayo eziyisisekelo.