Okuqukethwe
Akusizi ngalutho ukuthi i-Great Lent ibizwa ngokuthi iqinile: ngaphezu kwezidingo zomqondo ongokomoya, umuntu kufanele futhi agcine imingcele ekudleni, okungadala ukukhathazeka ngempilo. Ushintsho olubukhali ekudleni nohlu lokudla okusetshenzisiwe kungadala izifo eziningi zomgudu wamathumbu nohlelo lwezinzwa. Noma kunjalo, ungashesha futhi ungalimazi impilo yakho. Ukuze wenze lokhu, udinga ukulandela imithetho elandelayo.
1. Ungayeki inyama ngokuphelele
Ukuntuleka kwamaprotheni ezilwane kungaholela ekwenzeni buthakathaka amasosha omzimba, agcwele okungenani imikhuhlane ejwayelekile. Omunye umphumela wokwenqatshwa kwamaprotheni ezilwane ukulahleka kwezicubu zemisipha, ngoba kusemisipheni lapho amandla amaningi asetshenziswa ngumzimba ashiswa khona.
Uma wehlisa inani lamaprotheni ezilwane osetshenzisiwe, uzoba nengozi ephansi ye-atherosclerosis, isifo senhliziyo, umfutho wegazi ophakeme, ukukhuluphala, isifo sikashukela, kanye neminye imidlavuza.
Qiniseka ukuthi udla izinhlanzi ngezinsuku lapho kuvunyelwe khona. Futhi ukudla kwasolwandle, i-squid kanye nezimbaza akuvinjelwe nakancane nganoma yiziphi izinsuku.
2. Nothisa ukudla kwakho ngezinhlamvu ezigcwele
Imikhiqizo egcwele okusanhlamvu iqukethe inani elikhulu le-fiber yokudla, amavithamini, amaminerali nezinye izinto eziphilayo ezisebenzayo ezinomphumela onenzuzo ekusebenzeni kahle komzimba wonke uwonke.
3. Yidla imifino ngokulinganisela.
Inqwaba yemifino, ikakhulukazi imifino eluhlaza, ekudleni ingaba ngumthombo wezinkinga kulabo abahlushwa i-gastritis ngokusebenza okwengeziwe kwemfihlo, isilonda esiswini kanye nesilonda se-duodenal. Ngakho-ke, uma unesimo esifanayo, ungaguquli ukuzila kwakho ekudleni kwemifino.
Khumbula ukuthi kubaluleke kakhulu ukugcina ukulinganisela kokudla okunengqondo. Hhayi kuphela imifino nezithelo ezingadliwa, kodwa futhi namakhukhamba, ukudla okufakwe emanzini anosawoti kanye nokuvutshiwe, amakhowe omisiwe, amajikijolo afriziwe, amantongomane noju. Imifino etotiwe, isobho labantu abadla imifino, okusanhlamvu nobhontshisi kufanele kuthathe indawo yazo etafuleni lokudlela.
4. Namathela ekudleni okuhlanu ngosuku
Ekuzileni ukudla okunjalo kuhle kakhulu: ukudla okuyinhloko kathathu nokudla okulula okumbili. Gwema amakhefu amade phakathi kokudla: usuku lonke, udinga ukuthola ama-carbohydrate alula ngendlela yamajusi nezithelo.
5. Bukela amakhalori akho
Ngenkathi unamathela ku-Fast, ungakuboni njengesiteleka sendlala: ukungondleki kungaholela ku-asthenia, ubuthakathaka, ukuqwasha, namandla angasebenzi kahle. Khumbula ukuthi ngisho nokuzila ukudla, inani lamakhalori adliwe ngosuku kufanele okungenani libe ngu-2000-2500, futhi uma usebenza kanzima, kufanele uthole okungenani ama-3000 kcal.
Isonto elivumela ngokusemthethweni ukungadli ukudla okunomsoco:
- abesifazane abakhulelwe nabancelisayo,
- izingane ezingaphansi kweminyaka engu-14 ubudala,
- abasebenzi abasebenza kanzima,
- kulabo abasendleleni.
Labo uhlelo lokudla olunjalo olungamukeleki ngenxa yezizathu ezahlukahlukene bangazithokozela izithelo zomsebenzi wokomoya ngokwabo, bazivumele ukuba bazithobe ngokwanele ukuze badle okulinganiselayo.
URimma Moysenko, isazi sokudla: