Sibheja ngokudla okufanele
Imifino eluhlaza engenamkhawulo
I-National Health Nutrition Programme (PNNS) incoma ukuthi udle okungenani ama-servings amahlanu ngosuku. Ukukhanya, ukugayeka kokudla kanye nama-kilojoule aphansi, banawo wonke amandla. Imicu yabo ilawula isifiso sokudla futhi ikhuthaze ukuhamba kahle. Uma nje uwakhetha kahle, alwa nokugcinwa kwamanzi futhi akhiphe amaseli. Kule ndawo, amaliki, izaqathe, amatheniphu, izucchini, isipinashi, i-fennel, i-artichoke kanye nethanga angompetha ngoba anamandla okukhipha amanzi emzimbeni, ama-laxative kanye nokuvikela isibindi. Enye ibhonasi ukuthi agcwele amavithamini namaminerali aqeda ukukhathala owadinga ngokuphelele. Unganqikazi ukuwahlanganisa futhi uwaqede nge-steam noma, okungcono nokho, ngesimo sesobho, ukucindezela okukhulu kwesifiso sokudla. Ngakolunye uhlangothi, ungaphoqeleli imifino eluhlaza ekhuthaza ukubaba nokuqunjelwa.
Iphrotheni ethambile ukuze ikugcwalise
Abambisene bokuncipha ngokusezingeni eliphezulu, amaprotheni ayasutha, alwa nokugcinwa kwamanzi futhi avumele 'ukuncibilika' kuyilapho elondoloza isisindo semisipha. Ngamanye amazwi, basiza ukulahlekelwa amafutha amaningi kunemisipha, okuwumgomo. Atholakala kakhulu enyameni, enhlanzini nasemaqandeni. Ama-pulses kanye nezinhlamvu eziphelele nazo ziqukethe, kodwa azinawo wonke ama-amino acid abalulekile empilweni yethu. Ukuqeda ukweqisa kwamaholide ngemva kokubeletha, bheja ukudla kwasolwandle. Anamafutha amancane kunenyama, ahlinzeka nge-iodine ethuthukisa ukushiswa kwamafutha ngokwemvelo.
Imikhiqizo yobisi enamafutha aphansi e-calcium
Ukhulelwe nangemva kokubeletha, unezidingo ezengeziwe ze-calcium, i-mineral ebalulekile ekwakheni amathambo omntwana wesikhathi esizayo nokugcina lawo kamama wakhe esesimweni esihle. Ucwaningo oluningi lwakamuva lubonise ukuthi i-calcium nayo idlala indima enenzuzo ekunciphiseni umzimba: isizathu esihle kakhulu sokuhamba ibanga elide emikhiqizweni yobisi. Ngemva kokubeletha, awusawadingi amafutha awo, ngakho wakhethe aphansi.
Ushukela ongasheshi ukuze uthole amandla
Sekuyisikhathi eside kubhekwa izitha zomugqa, i-legumes kanye nezinhlamvu eziphelele manje sezivuselelwe futhi zibonakala ngokuvelele kukho konke ukudla okunciphisa umzimba. Ngokungafani noshukela osheshayo, okhona kuma-pastries kanye ne-confectionery, asakazeka kancane emzimbeni, ugwema ukukhathala nokufisa. Ukuze ugweme ukuwagcina, kufanele adliwe ngaphambi kuka-17pm