Okuqukethwe
Ngenkathi izazi zokudla zincoma ukukhipha ama-carbohydrate nokushintshela ekudleni okunempilo, odokotela bayeluleka ngokujaha.
Ekuphishekeleni amafomu afanelekile, sikulangazelela kakhulu ukudla okunomsoco kangangokuthi asicabangi ngisho nokuthi yonke imikhiqizo iyawuzuzisa yini umzimba wethu. U-Anna Karshieva, i-gastroenterologist e-Atlas Medical Center, utshele lonke iqiniso mayelana nokudla okunempilo mbumbulu. Qaphela!
Izinhlanzi zasolwandle
Kungabonakala sengathi zingaki izakhamzimba ezinhlanzi zasolwandle - ne-omega-3 fatty acids, ne-iodine, ne-manganese. Lezi zingxenye zinciphisa amazinga e-cholesterol nobungozi besifo senhliziyo. Kodwa ngokwanda kwezinga lokungcola koLwandle Lomhlaba, i-mercury iba yizinhlanzi eziningi zasolwandle. Ukuqoqwa kwalo emzimbeni womuntu kuholela ekwakhekeni kwezifo zezinzwa nezinye izifo. Omunye wabaphethe amarekhodi wokuqukethwe kwe-mercury yi-tuna. Le nhlanzi ayivunyelwe kwabesifazane abakhulelwe, izingane ezincelisayo, izingane ezincane kanye nalabo abahlela ingane nje.
Isinkwa
Ama-crisps wesinkwa avele njengenye indlela enempilo kunesinkwa esijwayelekile. Abakhiqizi bathi bayasiza ukunciphisa isisindo: umkhiqizo wokudla uyavuvukala esiswini, ngakho-ke umuntu usutha ngokushesha. Njengomthetho, aqukethe i-fiber yokudla ne-fiber, enomphumela omuhle emkhakheni wamathumbu.
Kodwa ingabe zonke izinkwa ziwusizo kangaka? Uma yenziwe ngofulawa ojwayelekile omhlophe, cha. Zingaqukatha isitashi, imibala kanye nezithuthukisi zokunambitheka. Abathandi bezinkwa ze-buckwheat badinga ukuphuza amalitha amaningi ketshezi, ngoba banciphisa umzimba. Futhi izinkwa eziwusizo kakhulu - okusanhlamvu okuphelele - uma kudliwe ngokweqile, kubangela ukuqunjelwa nokuqunjelwa.
Ushizi we-skim
Ukukhangisa kuzositshela ukuthi i-cottage shizi enjalo ngeke ithinte ubukhulu bokhalo futhi izothuthukisa umzimba ngamavithamini, i-calcium namaprotheni.
Eqinisweni, i-calcium namavithamini A, D, E, lapho ushizi we-cottage shizi ocebile, uyanyamalala ngisho nasesiteji sokukhiqiza, ngoba ayancibilika ngamafutha. Uma ufuna ukunciphisa ukudla kwakho kwamafutha, kodwa ugcine inani lemikhiqizo yobisi, khetha imikhiqizo enamafutha aphezulu: ubisi, ubisi olubilisiwe olubhakiwe, iyogathi ne-kefir - 2,5%, i-cottage shizi - 4%.
Ama-yoghurt
I-yogurt yangempela eyenziwe ngobisi lwemvelo kanye nenhlama yomuncu icebile ngempela kuma-microorganisms anenzuzo futhi ngokungangabazeki iphilile.
Kodwa-ke, kukhona "ama-buts" ambalwa abalulekile okufanele uwacabangele ukuze ungazilimazi kakhulu kunokulunga. Okokuqala, abacwaningi basaphikisana ngokuthi ngabe zonke lezi zinambuzane ezincane eziwusizo zifinyelela emathunjini, futhi uma zifika, ziyaba nezimpande. Okwesibili, i-yogurt eningi emashalofini ezitolo ezinkulu iqukethe ushukela omningi, okufaka ingozi enkulu kumkhiqizo. Okwesithathu, kunezelwa izivimbelakuvunda kwamanye ama-yogathi ukukhulisa impilo yeshalofu, nayo ephika izinzuzo zalo mkhiqizo wasendulo.
Izithelo
Kusukela ebuntwaneni, sijwayele iqiniso lokuthi ukudla i-apula, iwolintshi, ubhanana nezinye izithelo kuhle futhi kunempilo, ngokungafani namaswidi. Kukhona iqiniso kulokhu, ngoba izithelo ziqukethe izinto zokulandela umkhondo ezibalulekile emzimbeni, kanye nefayibha elungele ukugaya. Kepha enye ingxenye ebalulekile yezithelo i-fructose, ushukela wezithelo. Ngokuphikisana nenganekwane edumile, i-fructose akuyona enye indlela enempilo kune-glucose. Kubucayi nakakhulu: uma umzimba udinga okungenani amandla athile wokucubungula i-glucose, khona-ke i-fructose ingena ngokushesha kumaseli, futhi kulula kakhulu ukuthola isisindo esiningi kuso.
Enye ingozi yezithelo ikubakhiqizi abangathembekile. Ngesikhathi sokulima, amakhemikhali asetshenziselwa ukusheshisa ukukhula nokuvuthwa, futhi izithasiselo ezahlukahlukene zenza isithelo sibe sikhulu futhi sibe sihle. Eziphephe kunazo zonke kuzoba izithelo ezinekhasi, elivame ukususwa, iningi lezinto eziyingozi lihlangana kulo. Lawa ubhanana, ukwatapheya, umango, i-kiwi, izithelo ezisawolintshi. Kepha kufanele kukhunjulwe ukuthi ukusetshenziswa ngokweqile kwamawolintshi noma ama-tangerines kuthinta kabi koqweqwe lwawo lwamazinyo, isisu namathumbu, futhi kungadala ukusabela kokungezwani nomzimba.
Amasmoothi namajusi amasha
Lokhu kwenzeka lapho, ngokushintsha ifomu, silimaza okuqukethwe. I-fiber iqukethwe ezimbewini, kumakhanda kanye nomgogodla, okususwa kuma-smoothies nakumajusi. Lapho umuntu eqapha ukusetshenziswa kukashukela, amajusi asanda kufinywa awekho kuye: ukuthola ingilazi yejusi udinga inani elikhulu lezithelo, eliqukethe i-fructose eningi, ebivele ishiwo ngenhla.
Kuma-nectar neziphuzo zezithelo, iphesenti lengxenye yemvelo lingaphansi kakhulu kunamajusi abuyiselwe kabusha, okusho ukuthi kukhona amavithamini nezakhi zomzimba ezingaphansi. Noshukela omningi. Amanzi ahlanganisiwe aqukethe ushukela omningi, kanye nezinto zokuvikela kanye nodayi.