Okuqukethwe
Ukudla kokuvuvukala kwamathumbu kumuntu omdala
Sikhuluma ngokudla ngaphakathi ekudleni, okusiza ukubuyisela ukugaya.
Ukuvuvukala emathunjini kungenzeka ngenxa yokudla ngokweqile, i-dysbiosis, ubuthi, i-autoimmune pathologies, nokuchayeka ezifweni. Enye yezingxenye zokwelapha ukudla okukhethekile kokuvuvukala kwamathumbu, okuzosiza ukubuyisela ukugaya nokusheshisa ukululama.
Ukudla okunokuvuvukala kwamathumbu kufanele kujwayele ukusebenza kohlelo lokugaya ukudla
Iyini ingqikithi yokudla kokuvuvukala kwamathumbu
Ngokuvuvukala emgudwini wokugaya ukudla, inqubo yokugaya ukudla iphazamiseka, ngenxa yalokho, izakhi azifakwa kahle. Ukudla kufanele kudale izimo lapho ukudla kuzothathwa kahle futhi ngeke kucasule izindonga zesisu namathumbu.
Ingqikithi yokudla okukhethekile imi kanje:
Kufanele ijwayele ukusebenza kwe-motor-motor futhi ijwayele i-microflora.
Vimbela ukuvinjwa kwamathumbu.
Ukudla akufanele kucasule ulwelwesi lwamafinyila. Kubalulekile ukukhipha ekudleni kokudla okubangela ukuvutshelwa nezinqubo zokubola.
Ukudla kwesifo kuhlanganisa ukudla ukudla okufudumele.
Akuvunyelwe ukudla ukudla okuqukethe inani elikhulu le-fiber eqinile.
Izitsha kufanele zibiliswe, zishiswe noma zibhakwe.
Umgomo oyinhloko wokudla ukudla okuyingxenye. Udinga ukudla kaningi, kodwa ngezingxenye ezincane. Lokhu kwenza amathumbu asebenze kalula.
Kubalulekile ukwakha ukudla okulinganiselayo nokulungisa ukudla ngendlela efanele.
Ngaphezu kwalokho, uma kwenzeka ukuvuvukala, kubalulekile ukushiya izinhlobo ezithile zemikhiqizo ukuze ungalimazi ulwelwesi lwamafinyila oluvuthayo nakakhulu.
Yini okufanele ibe ukudla kokuvuvukala kwamathumbu
Uma kwenzeka ukubonakaliswa okukhombisa ukuthuthukiswa kwenqubo yokuvuvukala emathunjini, udokotela uzonikeza imithi ekhethekile futhi ancoma indlela yokudla. Uzodinga ukuyeka ukusebenzisa:
- isinkwa sikakolweni namakhekhe;
- izinongo kanye nokudla okubabayo;
- imikhiqizo ebhemayo;
- inhlanzi enamafutha nenyama;
- ama-radishes nama-radishes;
- amaswidi;
- imikhiqizo ye-macaroni;
- amakhowe;
- itiye nekhofi.
Ukudla kokuvuvukala kwamathumbu kumuntu omdala kuvumela ukudla okulandelayo:
inyama engenamafutha noma inhlanzi eshisiwe;
isobho ngomhluzi wemifino;
izidlo zomhluzi wenyama;
izaqathe ezintsha ezigayiwe;
i-zucchini e-stewed noma ebilisiwe, ithanga;
izithelo ezintsha;
i-compote ne-jelly;
imikhiqizo yobisi olubilisiwe;
uju;
amaqebelengwane angakhululekile;
imifino kanye nebhotela ngenani elincane.
Uma ukuvuvukala kuhambisana nokuqothulwa, khona-ke udinga ukudla imifino eminingi, izithelo, izithelo ezomisiwe. Uma isifo sohudo sikhathazekile, khona-ke ukudla kufanele kufake irayisi elibilisiwe nobhanana.
Ngokuvuvukala kwamathumbu, ukudla kubaluleke kakhulu, kuphela ngokunamathela ngokuqinile kukho, ukululama kungenzeka.
Uchwepheshe wempilo enempilo, isazi sokudla okunempilo, uchwepheshe wokudla okunempilo, i-fitness guru, umsunguli we-Homy fitness studio, umthuthukisi womugqa wakhe wezingubo zemidlalo "Y by Yana Stepanova", imodeli
www.instagram.com/yana_stepanova_y/
"Ukudla okunomsoco uma kwenzeka ukuvuvukala kwamathumbu kufanele kube nokulinganisela futhi kwakhiwe ngendlela efanele," kusho isazi sokudla okunomsoco u-Yana Stepanova. - Ngivumelana nohlu lwemikhiqizo enganconywa. Kungakhathaliseki ukuthi unezinkinga zesisu, ngikweluleka ukuthi uziqede ekudleni kwakho. Nokho, angikwazi ukugunyaza yonke imikhiqizo esohlwini oluvunyelwe.
Isobho somhluzi wemifino siyindlela enhle. Ngiphinde ngincoma ukwenza amasobho ahlanzekile ngobisi lwemifino. Iresiphi ilula: shaya imifino ku-boiler kabili nge-blender bese wengeza noma yikuphi ubisi lwemifino eyenziwe ekhaya (i-almond, ukhukhunathi, i-cashew, i-oatmeal), kanye nesinongo ukunambitha. Umphumela uba isobho elinempilo nelivala isisu. Noma yimiphi imifino nayo yamukelekile, kepha kubalulekile ukuthi udle imifino engaphekiwe ngesidlo sasemini. Kusihlwa, kucatshangwa (ngaphandle kwamafutha) noma izinketho ze-blanched. Izitsha ezinjalo zizomuncwa kangcono futhi zibe lula ukugaya (ikakhulukazi ngamathumbu abuhlungu).
Isithelo kungcono kakhulu ukuthi singanaswidi. Susa amagilebhisi, ubhanana, amakhabe. Izithelo mazibe ekudleni kwakho ekuseni kuphela, njengesidlo esehlukile. Ngoba ngemva kokudla, isithelo sibangela ukuvutshelwa okwengeziwe nokungakhululeki emathunjini. Futhi kuhle, uphuze i-smoothie eyenziwe ngamakhambi, amajikijolo nembewu yefilakisi emanziswe ubusuku bonke, kanye ne-mucus evelayo.
Kodwa ama-broths enyama kufanele akhishwe. Lokhu kudla kunamafutha agcwele, akhuphula amazinga e-cholesterol futhi akhuphule ingozi yokuhlaselwa yinhliziyo nokushaywa unhlangothi. Ngaphezu kwalokho, amathambo ezilwane anqwabelanisa umthofu, onomphumela omubi kakhulu emgudwini wokugaya ukudla. Ngeke ngincome imikhiqizo yobisi oluvutshiwe ngisho nakumuntu onempilo. Zibilisa umzimba bese zenza amafinyila. Lokhu ukudla okungafaniswanga noma okugaywe wumzimba womuntu omdala.
Ama-pastries angakhululekile aqukethe i-gluten noshukela angcono ukushintshwa ngama-pancake ngokufaka i-apula ne-psyllium - i-psyllium husk, equkethe i-fiber. Noma, bhaka isinkwa nge-buckwheat eluhlaza, i-quinoa, i-almond noma ufulawa kakhukhunathi. Zama ukususa i-gluten izinsuku ezingu-21 kuphela futhi uzobona ushintsho olukhulu enhlalakahleni.
Ake ngigcizelele ukuthi ukudla kubaluleke kakhulu ekuvuvukeni kwamathumbu. Kuyadingeka ukugcina umbuso wokuphuza nokudla kathathu ngosuku. Kodwa idinga ukulingana kahle. Nakuba ukudla okulula izikhathi ezingu-5-6 ngosuku ngeke kunikeze umzimba isikhathi sokululama. Phuza ama-herbal teas namanzi afudumele phakathi kokudla. "