Ukudla ukudla okuphelele, okusekelwe ezitshalweni kungenye yezindlela ezilula zokugcina amazinga kashukela egazini ehlolwa. Isizathu salokhu i-fiber. Yehlisa ijubane ukuphuma kukashukela egazini, okusiza ukuzinzisa amazinga e-insulin. Ushukela ocolile, imikhiqizo yezilwane, ukudla okucutshunguliwe emazingeni okushisa aphezulu kubangela ukweqa okubukhali kushukela wegazi. Ukuze ugweme lesi simo, kunconywa ukuthi ubeke ukudla okune-fiber okubaluleke kakhulu ekudleni kwakho. Ngakho-ke imiphi le mikhiqizo? I-Kale, isipinashi, i-romaine, i-arugula, itheniphu, ulethisi, i-chard, nanoma yimiphi eminye imifino ilungele amazinga kashukela egazini azinzile. Zama ukungeza lokhu kudla ekudleni kwakho ngangokunokwenzeka: amasaladi, ama-smoothies aluhlaza, noma usebenzise ngendlela yawo yokuqala. I-Chia, iflakisi, ubhekilanga, ithanga, i-hemp kanye nembewu yesesame yimithombo enamandla yokudla okunomsoco. Ziqukethe amavithamini, namaminerali abalulekile njenge-magnesium, amaprotheni, insimbi. Imbewu ye-Chia, i-hemp, nefilakisi ine-fiber eningi kakhulu—amagremu angu-10-15 ngezipuni ezimbili. Kunconywa ukuthi wengeze izipuni ezimbalwa zalezi zinhlamvu ekudleni kwakho usuku lonke. Zama ukufaka imbewu ku-oatmeal, ama-smoothies, amasobho, noma amasaladi. Ama-alimondi angomunye umthombo omkhulu we-magnesium, i-fiber, namaprotheni. Ama-alimondi acebile ku-magnesium ikakhulukazi uma kuqhathaniswa namanye amantongomane (ama-cashews asendaweni yesibili). Wonke amantongomane, kuhlanganise nama-alimondi, aqukethe i-chromium eningi, ebuye ibe nomthelela omuhle emazingeni kashukela egazini. Isandla esincane sama-alimondi (okungcono ukuthi acwiliswe) enza isidlo esikhulu esizogcina izinga likashukela egazini liphezulu futhi linikeze umzimba wakho imisoco. I-Oats, irayisi, igciwane likakolweni, i-amaranth, i-quinoa, irayisi elinsundu nelasendle, i-millet inothe kakhulu ku-magnesium. Konke okusanhlamvu okungenhla kungasetshenziswa ephalishini isidlo sasekuseni - esihlwabusayo futhi esinempilo!
2022-11-11