Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-2 kg ezinsukwini eziyi-7.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1000 Kcal.
Udaba lokugcinwa kwempilo yeso esikhathini sethu selubaluleke kakhulu. Maye, izinkinga zombono zivame kakhulu namuhla. Abaqaphi bekhompyutha, izikrini ze-TV namaselula, amanye amagajethi wesimanje awasebenzi kahle emehlweni ethu. Kuvela ukuthi unganciphisa i-ophthalmic pathologies futhi usize amehlo akho abone kahle ngangokunokwenzeka ngokulungisa kahle indlela odla ngayo. Ochwepheshe bakhiqize ukudla kwamehlo. Ake sithole ukuthi yini okudingeka isetshenziswe ukuze umbono ungasibangeli isizathu sokukhathazeka.
Izidingo zokudla zamehlo
Lapho udla kakhulu amaswidi, imikhiqizo kafulawa omhlophe, nezinye izinto eziyingozi, izitho zakho zokubona ziba sengozini nakakhulu. Njengoba izibalo zisho, uma ungowesifazane onombala wamehlo okhanyayo, amathuba akho okugcina umbono wakho kuze kube yilapho usumdala ancipha kakhulu.
Enye yezinto ezibaluleke kakhulu zamehlo i-carotonoid lutein, engakhiqizi emzimbeni ngokwayo, kodwa iza nokudla kuphela. I-Lutein iyakwazi ukuqinisa kakhulu i-retina futhi ivikele emisebeni ye-ultraviolet. Inqolobane yale nto phakathi kwemikhiqizo yokudla kukhona izithelo namajikijolo ahlukahlukene (ikakhulukazi ama-currants amnyama, ama-blueberries, ama-raspberries, ama-cherries, amajikijolo e-goji), imifino eluhlaza eluhlaza.
IZinc ingenye yamaminerali alusizo kakhulu empilweni yamehlo. Ukuze uthole okwanele umzimba, ncika kumakinati, ithanga nembewu kajongilanga, inyama yenkomo, ukhokho, udali, ubhontshisi, amaqanda enkukhu. Ama-oysters aqukethe nenqwaba yezinc.
I-Omega-3 kanye ne-omega-6 fatty acids ingasiza ekunciphiseni ubungozi bokuphazamiseka kwamehlo. Imithombo efakazelwe yalezi zingxenye amantongomane ahlukahlukene, imbewu, inhlanzi (ikakhulukazi i-pollock, i-herring, i-salmon yaseKamchatka), uwoyela wefilakisi.
UVitamin E ubhekene nengcindezi ye-intraocular. Itholakala ngobuningi obanele ku-sunflower nakuma-olive olive, ukwatapheya, isipinashi, amagciwane kakolweni, nama-alimondi.
Ama-capillaries wamehlo, kanye nemithambo yegazi emzimbeni wonke, aqinisa uvithamini C. Kubuye kuhle ngoba kusiza ekumungeni amavithamini A no-E.Kungcono ukubheka uvithamini C kupelepele wensimbi (ikakhulukazi obomvu), amawolintshi, i-kiwi , ama-strawberry.
Uvithamini A oshiwo unesibopho sokubona ebusuku, umswakama we-corneal, uvikela amehlo ethu ezifweni. Ngaphezu kwakho konke kutholakala kumaqanda ezinkukhu, izinhlobo ezahlukahlukene zoshizi, i-cottage shizi, ibhotela. Kukhona uvithamini A omningi kwimifino nezithelo ezinombala osawolintshi. Umthombo ofanele wale vithamini izaqathe.
Ngakho-ke, ukuze usize amehlo akho asebenze ngendlela efanele ngangokunokwenzeka, kufanele udle okungenani isithelo esisodwa noma amajikijolo ambalwa, imifino emibili ngosuku. Khulisa ukumuncwa kwe-lutein equkethwe kuzo ngokucubungula okushisayo kwemikhiqizo. Kungcono ukudla lokho ongakudla okuluhlaza. Ukupheka, ukubhaka, ukugaya (kodwa hhayi ukuthosa!) Imikhiqizo ivunyelwe. Zama ukudla izinhlanzi okungenani kabili ngesonto. Amafutha e-flaxseed asetshenziswa kangcono ekuphekeni izitsha zonyaka, futhi kuyasiza nokwengeza ama-flaxseeds ezitsheni. Uma ufuna ukupheka okuthile ufulawa, kutuswa ukusebenzisa ufulawa owenziwe kulesi sitshalo. Ungakhohlwa ukufaka ekudleni kwakho i-muesli engenashukela, okusanhlamvu okuhlukahlukene, iyogathi engenalutho.
Kubaluleke kakhulu empilweni yezitho zombono ukugcina umbuso wokuphuza. Phuza okungenani izingilazi ezi-5-6 zamanzi ahlanzekile nsuku zonke. Kepha inani leziphuzo ezinomphumela wokwehlisa amanzi emzimbeni (itiye elinamandla elimnyama, ikhofi, isoda) kufanele lilinganiselwe.
Ekudleni kwamehlo, kunconywa ukuba udle izikhathi ezingama-4-5 ngosuku ngezingxenye ezilinganiselwe, futhi ukuphuka phakathi kokudla kufanele kube amahora angu-3-4. Kungcono ukuba nesidlo sakusihlwa okungenani amahora ambalwa ngaphambi kokuphumula ebusuku.
Ngokuqondene nobude bendlela yamehlo, uma ingakwenzi ungakhululeki, unganamathela kuyo nganoma isiphi isikhathi, ngisho nempilo yakho yonke.
Umphumela obonakalayo, njengomthetho, uzenza uzwakale ngenyanga nohhafu ngemuva kokuqala ukulandela imithetho yokudla. Ngenxa yokudla okufanele, ukujikeleza kwegazi endaweni yamehlo kuthuthukiswa ngokuphawulekayo. Amehlo aqala ukukhathala kancane, ukukhukhumala okuzungezile kuyanyamalala, imizwa engemihle yokoma kwe-cornea izenza izwakale. Kumele futhi uqaphele ukuthi lokhu kudla kusula umbono, kunciphisa ubungozi be-conjunctivitis nezinye izifo zamehlo.
Futhi, ukuthatha okuyinkimbinkimbi kwama-multivitamini kuzosiza ukunciphisa izinkinga zombono. Maye, cishe akunakwenzeka ukuhlinzeka umzimba ngazo zonke izinto ezidingekayo kuphela ngosizo lokudla. Ngakho-ke ukuphuza amaphilisi afanele ngokusobala ngeke kungadingeki.
Ngaphezu kwalokho, ochwepheshe batusa ukuchitha isikhathi esithe xaxa ngaphandle uvumela amehlo akho ukuthi aphefumule. Ubufakazi besayensi buveze nokuthi ukuvivinya umzimba ngokulingene kunganciphisa ubungozi be-glaucoma. Nasi esinye isizathu sokwenza ubungane nemidlalo.
Uma uchitha isikhathi esiningi phambi kwesiqaphi, qiniseka ukuthatha amakhefu futhi ungakhohlwa ukucwayiza kaningi; ngale ndlela uzokugwema ukomisa amehlo akho ngokungadingekile. Hlanganisa i-cornea ngamaconsi noma ama-gel akhethekile. Vele, emgwaqweni, vikela amehlo akho emisebeni ye-ultraviolet, ukungena kwezinto ezinobungozi nezinto zangaphandle. Kepha konke lokhu kuyisihloko senye ingxoxo. Namuhla sikhuluma ngokudla okunomsoco.
Usuku 1
Ukudla kwasekuseni: i-omelet yamaqanda amabili anamakhambi, utamatisi, izimila zasolwandle nezinhlamvu zesame.
Isnack: imigoqo emibili yamajikijolo we-muesli.
Isidlo sasemini: i-lobio eluhlaza enenyama; isitsha sesobho se-tomato puree.
Isidlo sakusihlwa: isaladi lezithelo; 1-2 amakhekhe khekhe.
Isidlo sakusihlwa: isaladi enezinhlamvu zesipinashi nesalmon, ezigqoke ngeyogathi yemvelo.
Usuku 2
Ukudla kwasekuseni: isaladi lamakhabe, amajikijolo namantongomane, kufakwe i-yogurt engenalutho.
Isinongo: Imiqulu embalwa yasentwasahlobo enososo wamantongomane.
Isidlo sasemini: isitsha seklabishi isobho se-puree; isitshalo seqanda kubhakwa.
Isidlo sasemini: i-hummus eyenziwe nge-zucchini ngamakhrisikisi ambalwa (ukwenza i-hummus, hlanganisa ama-zucchini ama-2 amancane, uhhafu wengilazi ye-sesame paste, ama-clove ayi-2-3, izingcezu ezi-4 zikatamatisi omisiwe, ujusi wengxenye kalamula, 2 -3 wezipuni zebhotela ku-blender kusuka esithelweni somnqumo).
Isidlo sakusihlwa: opelepele ababili bezinsimbi abafakwe ilayisi ngamaqanda enkukhu abilisiwe, ummbila nemifino ehlukahlukene.
Usuku 3
Ukudla kwasekuseni: isangweji le-turkey fillet; isaladi leqanda nesipinashi, lifakwe ku-yoghurt yemvelo noma i-kefir enamafutha amancane, enongwe ngezinongo.
Isnack: green smoothie.
Isidlo sasemini: amazambane abondiwe anesipinashi, ayoliswe ngebhotela elincane noma uwoyela wemifino.
Isidlo sasemini: ubhanana namantongomane ama-walnut (hlanganisa ubhanana omncane omncane nedlanzana lamantongomane aqotshiwe ku-blender, uwahambise ebhodini lokubhaka ungqimba oluncane bese womile amahora angu-1,5 emazingeni okushisa ayi-100-degree).
Isidlo sakusihlwa: i-casserole yezinhlobo ezahlukene zeklabishi (kohlrabi, amahlumela eBrussels, i-broccoli), utamatisi namakhambi anenani elincane lamafutha yemifino, izinongo nezinongo.
Usuku 4
Ukudla kwasekuseni: ingxenye yephalishi elinefilakisi elinembewu yethanga namajikijolo.
Isnack: ingilazi yejusi le-orange.
Isidlo sasemini: i-buckwheat ebilisiwe enkampanini ye-zucchini nommbila; isitsha sesobho semifino notamatisi omiswe ngelanga namantshontsho.
Isidlo sasemini: isaladi lama-apula, isilimo esidliwayo esinamagatsha anamanzi, ukhukhamba, amagilebhisi nenani elincane lama-alimondi.
Isidlo sakusihlwa: izipuni ezimbalwa ze-vinaigrette; inqwaba yenkukhu ebhakwe nezinongo ngaphansi kweyogathi yemvelo.
Usuku 5
Ukudla kwasekuseni: ithanga elibhakwe ngamagilebhisi omisiwe, ama-walnuts, uju wemvelo.
Isnack: i-avocado mousse.
Isidlo sasemini: amazambane ambalwa athwetshulwe ngamakhowe; iqanda lenkukhu elibilisiwe.
Isidlo sakusihlwa: i-cottage shizi enkampanini yezithombo zikakolweni nembewu yesame; i-puree evela ekuxubeni kwezithelo namajikijolo.
Isidlo sakusihlwa: Amaqabunga eSavoy aklanyelwe ushizi wesosi.
Usuku 6
Ukudla kwasekuseni: ama-strawberry, ubhanana nobisi ama-smoothies.
Isinongo: isaladi lamakhowe nobhontshisi obuluhlaza kanye ne-arugula.
Isidlo sasemini: isobho lokhilimu wamakhowe; i-broccoli ebhakwa ngoshizi ogayiwe notamatisi.
Isidlo sasemini: izingcezu ezimbalwa zepheyini; isinkwa esiyisicaba esenziwe ngegciwane likakolweni.
Isidlo sakusihlwa: amazambane acubuziwe nge-cilantro; amahlumela ama-brussels abhakiwe; ama-walnuts ambalwa.
Usuku 7
Ukudla kwasekuseni: i-oatmeal ephekwe emanzini ngamajikijolo, omisiwe, ama-alimondi ambalwa; inkomishi kakhokho.
Isnack: isanqante nejusi yethanga.
Isidlo sasemini: isitsha sesobho lentile; isaladi yemifino nobhontshisi obuhlumile; irayisi elibilisiwe.
Isidlo sasemini santambama: ubhanana othosiwe onamajikijolo namantongomane.
Isidlo sakusihlwa: i-pasta enezingcezu ze-salmon kanye nembewu encane ye-poppy.
Ukungahambisani Nokudla Kwamehlo
Ukudla akunakho ukuphikisana kwamehlo.
- Ngokwemvelo, akufanele udle noma yikuphi ukudla uma uthola ukungezwani komzimba nakho.
- Akudingekile ukunamathela kunqubo yamehlo kuphela uma unikezwe ukudla okwehlukile.
Izinzuzo zokudla kwamehlo
- Ngaphezu kwezinguquko ezinhle maqondana nombono, ngokuqinisekile uzobona izinzuzo ezimweni somzimba wonke nasenhlalakahleni.
- Ngokulandela imenyu ehlongozwayo, unganikeza umzimba ngazo zonke izinto ezidingekayo, udle okumnandi nokuhlukahlukene.
- Ukudla kwamehlo akuhlinzeki ngemithetho eqinile, kunezincomo ezijwayelekile kuphela mayelana nokukhethwa kokudla. Ungakhetha izitsha ozithandayo bese wenza imenyu kuzo. Ikakhulukazi, le ndlela kulula ukuyiphucula ngendlela yokudla imifino noma ezinye izinhlelo zokudla okunempilo abantu abaningi abanamathela kuzo.
- Futhi uma unciphisa okuqukethwe kwekhalori ekudleni, khona-ke unganciphisa ngasikhathi sinye.
- Ungathola futhi isisindo somzimba esilahlekile, uma kunesidingo, ngokwandisa ukuqina kwamandla kwemenyu.
Okubi kokudla kwamehlo
- Ukuze kube nomphumela ophathekayo, izinkambiso zokudla okunempilo okufanele zilandelwe isikhathi eside.
- Kuzothatha isikhathi ukushintsha eminye yemikhuba yakho yokudla, ikakhulukazi uma bebenesikhathi eside bengabangane nawe. Kepha lokhu akukwazi ukubhekwa njengokukhishwa, kunalokho kuphambene.
Ukuphinda udle ukudla kwamehlo
Ukudla kabusha noma ukunamathela kuso sonke isikhathi kukuwe. Ukudla okunomsoco okufanele ngeke neze kukulimaze.