Ukudla ongakudla nongakudli esiswini esingenalutho

Yikuphi ukudla okungalungile esiswini esingenalutho, futhi yini okuhle? Sinqume ukuthola ukuthi yini ongayidla nongakwazi ukuyidla ekuseni.

Ukudla okungu-5 okuyingozi ukukudla esiswini esingenalutho

1. Amaswidi namakhekhe. Ngokuqinisekile abafundi abaningi baba nombuzo ngokushesha: "Kuthiwani ngabesifazane baseFrance, iningi labo okudla kwasekuseni kunenkomishi yekhofi kanye ne-croissant?" I-Physiology ayinakuqinisekiswa ngemikhuba yokudla! Imvubelo icasula izindonga zesisu futhi ibangele ukukhiqizwa kukaphethiloli okwandisiwe, okusho ukuthi isisu esiqunjelwe nokuduma kuso kuqinisekisiwe isigamu sosuku. Ushukela wandisa ukukhiqizwa kwe-insulin, futhi lokhu kungumthwalo omkhulu kumanyikwe, osanda “kuvuka”. Ngaphezu kwalokho, i-insulin eyeqile ineqhaza ekubekeni ngokweqile ezinhlangothini.

2. Iyogathi neminye imikhiqizo yobisi olubilile. I-Hydrochloric acid ibhubhisa wonke amabhaktheriya e-lactic acid angena esiswini esiswini esingenalutho, ngakho-ke inzuzo yokudla okunjalo ekuseni incane. Ngakho-ke, sebenzisa i-kefir, iyogathi, iyogathi, ubisi olubilisiwe olubhakiwe neminye imikhiqizo yobisi oluvutshiwe ihora nesigamu ngemva kokudla, noma uhlanganise ne-cottage shizi ngesikhathi sasekuseni. Futhi-ke i-lacto- ne-bifidobacteria izowuzuzisa ngempela umzimba.

3. Izithelo ze-Citrus. Ijusi lewolintshi labantu abaningi emhlabeni jikelele - ingxenye ebalulekile yokudla kwasekuseni. Ukudla okuningi kuncoma ukuthi kudliwe i-grapefruit ekuseni ngenxa yezindawo zayo ezinhle zokushisa amafutha. Futhi omunye umuntu uhlanganisa izithelo ekudleni kwasekuseni, phakathi kwazo kunenqwaba yezingcezu ze-citrus. Kepha asikukhuthazi futhi sikuxwayise ukuthi wenze konke okungenhla! Amafutha abalulekile e-citrus nezithelo acid kucasula ulwelwesi lwesisu esingenalutho, kubangele isilungulela, futhi kube neqhaza ekuguleni kwesisu nasezilondeni.

4. Iziphuzo ezibandayo nezenziwe nge-carbonated. Ehlobo, ulingeka ukuba aphuze ingilazi yamanzi abandayo, i-kvass noma i-sweet soda ekuseni. Ngemuva kokulala ebusuku, ikakhulukazi ngenkathi eshisayo, umzimba udinga uketshezi. Akusizi ngalutho izazi zokudla okunxusa ukuqala usuku ngengilazi yamanzi, ekuvumela ukuthi ugcwalise umswakama olahlekile ebusuku futhi ukhuthaze ukugaya okuhle. Kepha kufanele kube ngamanzi acacile ekamelweni lokushisa noma apholile kancane! Iziphuzo ezibandayo noma ezine-carbonated zilimaza ulwelwesi lwamafinyila futhi ziphazamisa ukujikeleza kwegazi esiswini, okwenza ukudla kube nzima ukugayeka.

5. Ikhofi. Yebo, ungalokothi uqale usuku lwakho ngenkomishi yekhofi esiswini esingenalutho! Vele, wonke umuntu wesibili emhlabeni akakwazi ukucabanga ukuthi angavuka kanjani ekuseni ngaphandle kokuphuza lesi siphuzo esinamakha, kepha iqiniso alinakulinganiswa: lapho lingena esiswini, i-caffeine icasula ulwelwesi lwamafinyila, ngaleyo ndlela yande uketshezi lwesisu ijusi futhi kubangela isilungulela. Futhi uma une-gastritis, ukuphuza ikhofi nsuku zonke ekuseni kuzokwenza kubi nakakhulu.

Ukudla okungu-5 ongakudla esiswini esingenalutho

1. Oatmeal. Ngempela, lena indlovukazi yesidlo sasekuseni, ilusizo kubantu abadala kanye nezingane! I-oatmeal imboza izindonga zesisu, ivikeleke emiphumeleni eyingozi, isuse ubuthi nobuthi, futhi ithuthukise ukugaya ukudla okujwayelekile. I-oatmeal, ecebile nge-calcium, i-magnesium, i-phosphorus, i-iron ne-zinc, kanye namavithamini B1, B2, PP, E, inika umzimba amandla adingekayo osuku lonke. Kuyasiza kakhulu ukufaka amantongomane, izingcezu zama-apula, amajikijolo, omisiwe noma amabhilikosi omisiwe ku-oatmeal. Iphalishi lingaphekwa bobabili obisini nasemanzini, inketho yokugcina ilungele kakhulu abesifazane ekudleni.

2. Ushizi wekotishi. Lo mkhiqizo ocebile nge-calcium uqinisa amazinyo, amathambo, izinzipho nezinwele futhi uthuthukise isimo sesikhumba. I-Cottage shizi ilungele ukudla kwasekuseni, njengoba iqukethe amavithamini amaningi (A, PP, B1, B2, C, E), macro- and microelements (calcium, magnesium, sodium, potassium, phosphorus) kanye nama-amino acid akhulisa ubungqabavu, nika amandla umzimba ulondoloze ubusha nomsebenzi.

3. Amaqanda Ucwaningo lukhombisile ukuthi amaqanda wesidlo sasekuseni ayindlela enhle yokunciphisa ukudla kwakho kwekhalori ngosuku olulandelayo. Lo ngumkhiqizo owanelisa kakhulu, ocebile ngamaprotheni nama-amino acid abalulekile awusizo emzimbeni. Ungawenzi ngokweqile ngokudla amaqanda: ngokwe-World Health Organisation, kuvunyelwe ukudla amaqanda ayi-10 ngesonto ukugwema i-cholesterol ephezulu yegazi. Uma izinga lakho le-cholesterol liphezulu, inani lamaqanda ngesonto kufanele lehliswe libe izingcezu ezi-2-3.

4. Iphalishi leBuckwheat elinobisi. Inhlanganisela enempilo kakhulu equkethe amavithamini namaminerali amaningi, lesi sidlo sasekuseni silungele izingane. Esikhundleni soshukela, kungcono ukusebenzisa uju - ithuthukisa ukusebenza kobuchopho futhi inyuse izinga le-serotonin (i-hormone yenjabulo).

5. Itiye eliluhlaza. Ungashintsha ikomishi lakho elijwayelekile lekhofi elinamandla ekuseni ngenkomishi yetiye eliluhlaza. Ngaphezu kwamavithamini amaningi (B1, B2, B3, E) kanye nokulandelela izinto (i-calcium, i-fluorine, i-iron, iodine, i-phosphorus), lesi siphuzo siqukethe i-caffeine. Kepha umphumela wayo etiyeni eluhlaza awunamandla kangako kunekhofi, elingalimazi isisu futhi lenze isimo sokunethezeka nesijabule ngaphambi kosuku lomsebenzi.

Ukufingqa: lapho uvula isiqandisi ekuseni noma ucabanga ngesidlo sasekuseni kusihlwa, khumbula hhayi ukunambitheka kuphela, kodwa futhi nezinzuzo zemikhiqizo!