Okuqukethwe
Yehlisa isisindo, uvuselele ezinye izizathu ezi-5 zokudla isobho nsuku zonke
Omama bethu nogogo bakholelwa ukuthi ukudla "okuncane" ngesidlo sasemini kumane nje kuyadingeka empilweni. Izazi zokudla kwanamuhla azivumelani nazo. Futhi ngubani oqinisile?
Kuze kube manje kuze kufike ekutheni isobho libizwa njengokudla okungenampilo kakhulu kunakho konke. Ngakolunye uhlangothi, umhluzi wenkukhu uyikhambi elaziwayo lokusiza ukululama emikhuhlaneni, kwaSARS nakwezinye izinkinga zempilo. Siqoqe bonke ubuhle nobubi besobho ekudleni kwethu futhi nazi izizathu eziyisikhombisa zokudla isobho eliningi.
1. Kukugcina ufudumele
Ubusika bethu obunzima bumane bucele ukudla okushisayo. Yini engashisa ngaphezu kwesobho? Itiye kuphela, kepha awukwazi ukulidla. Isobho lifudumala ngokushesha okukhulu, ikakhulukazi uma ufaka upelepele, ujinja, ngisho nesinamoni nama-clove kuso. Uma uthela isobho emgodini, ngeke likufudumise ngaphakathi kuphela, kodwa futhi nangaphandle - izintende zivame ukuba ezokuqala ukuba yiqhwa.
2. Kukusiza wehlise isisindo
Futhi sonke sibonga iqiniso lokuthi lisutha kahle. Izifundo eziningi ezizimele zikhombisile ukuthi labo abadla isobho njalo bane-BMI enempilo. Lokhu kungenxa yokuthi isobho lokuqala liyisiqinisekiso sokuthi uzodla okuncane kwesibili. Futhi ngeke uyizwe indlala ngasikhathi sinye. Kuyiqiniso, kukhona i-nuance lapha: akufanele kube ukhilimu noma isobho esuselwa kushizi. Ziqukethe amakhalori amaningi kakhulu ukuthi ngeke ukwazi ukunciphisa isisindo.
3. Wumthombo omuhle kakhulu wamavithamini
Izazi zokudla okunomsoco zeluleka ukuthi kudliwe okungenani izithelo noma imifino emihlanu ngosuku. Kepha ngubani kithi olalela lo mthetho? Futhi ngenxa yesobho, ungadla kalula ingxenye yakho ye-fiber, amavithamini nama-antioxidants, acebile kakhulu ngemifino. Ngemuva kwakho konke, ungaphonsa noma yini emhluzweni: kusuka kwi-broccoli efriziwe nophizi kuya kupelepele, isilimo esidliwayo esinamagatsha anamanzi kanye neklabishi. Lesi sobho sizopheka ngokushesha okukhulu, sigcwalise ngokuphelele, sinikeze izakhamzimba - futhi sikusize wehlise isisindo.
4. Isobho livimbela inqubo yokuguga
Ebusika, kuba nzima ukuphuza inani lamanzi adingwa ngumzimba. Ngicela, itiye elishisayo. Amanzi abandayo? Cha, ayikhuthazi. Kodwa ebusika, umzimba usalahlekelwa umswakama. Kungakho futhi siguga ngokushesha ebusika. Isobho ngokuqinisekile aliyona ipanacea kulokhu. Ayithathi indawo yamanzi okuphuza. Kepha njengomthombo owengeziwe woketshezi - inketho yinhle kakhulu.
5. Isobho kulula futhi liyashesha ukulungiselela
Noma iyiphi iresiphi ingalungiswa ukwenza kube lula futhi kusheshe. Eqinisweni, ayidingi mzamo nhlobo: cwecwa imifino uma uthatha isinqumo sokwengeza izaqathe no-anyanisi omusha, ngokwesibonelo, uwasike, uwaphonse emhluzweni, osuvele usuphekiwe ngaleso sikhathi, bese ulinda kuze kube yikho konke ilungile. Futhi uma une-multicooker, lapho-ke akudingeki unake i-pan.
6. Isobho lihambisana nesabelomali
Ibhodwe elilodwa lanele wonke umndeni izinsuku ezimbili noma ezintathu. Futhi izindleko - akukho lutho. Amasethi esobho, angabizi kakhulu, alungele umhluzi. Imifino yesizini nayo ayingompetha ngokwentengo. Ngaphezu kwalokho, abaningi batshala amazambane kanye nezaqathe ngokwabo. Ungafaka noma yini esobho, kusuka kubhontshisi osemathinini kuye okusanhlamvu, futhi ngeke kukubi nakakhulu. Ngemuva kwakho konke, lokhu kuyi-analog yethu yaseRussia ye-pizza yase-Italy. Lokho kokunye, kokunye, konke kungena ebhizinisini, futhi umphumela uba isidlo esimnandi.
7. Isobho lenza ngcono inhlalakahle
Akuzona nje izakhiwo ezinhle zomhluzi wenkukhu. Isobho lingaphezu kokudla, kuyisenzo. Inekhono lokufudumeza nokuthambisa umzimba nomphefumulo. Futhi njengebhonasi, ivuselela amasosha omzimba, iqeda ukuvuvukala kwendlela ephezulu yokuphefumula futhi isize ukubhekana nezifo ezahlukahlukene.
Kunama-nuances
Isobho empeleni lingaba yingozi. Kepha ngalokhu udinga ukuzama, udideke futhi upheke, ngokwesibonelo, i-hodgepodge - yaziwa njengesobho eliyingozi kakhulu cuisine yaseRussia. Amafutha amaningi, i-cholesterol, usawoti - konke lokhu akunamthelela omuhle ekugayeni nasempilweni yohlelo lwezinhliziyo.
Izazi zokudla okunomsoco zeluleka ukuyeka umhluzi wenyama onamafutha. Ikakhulukazi kulabo abanamazinga aphezulu e-cholesterol. Isobho lamakhowe nalo liyisitsha okudingeka uqaphele ngaso.
"Iqukethe izinto eziningi ezisusa izinto ezishukumisa umgudu wokugaya ukudla," kusho isazi sesisu esisemathunjini uVladimir Pilipenko. "Futhi uma sisesimweni sokuvuvukala, ukweqisa ngokweqile kwandisa umonakalo obangelwa ukutheleleka kwamathumbu."
Kepha isobho semifino - ngicela, njengoba uthanda. Ongoti baseClinic for Nutritional Medicine eFederal Research Center for Nutrition and Biotechnology bathi lokhu kudla kungukudla okunempilo kakhulu.
"Isobho lemifino liyisisekelo sokondleka kuyo yonke imitholampilo," kusho isazi sokudla u-Elena Livantsova. Ingaphezu kwesigamu samanzi. Inani lamandla wesobho liphansi kakhulu, futhi ukugcwaliswa ngokushesha kuyashesha. "
Uma uyeka isobho, nakanjani ngeke kube khona ukulimala emzimbeni. Ngaphezu kwalokho, nge-gastritis nezilonda, amasobho akhishwa ngokuphelele ekudleni, ngoba aqinisa uketshezi lwesisu.
Kepha uma kungekho zinkinga zesisu, futhi ngaphandle kweyokuqala kuwe, futhi isidlo sasemini akuyona isidlo sasemini, khona-ke kungani uziphika. Isobho alihlukile kwezinye izidlo ezilungiselelwe, ezingaba nobungozi nasemzimbeni. Konke kumayelana nokulungiselela. Uma amafutha entanta emhluzweni, isobho elinjalo ngeke libe wusizo. Ngakho-ke, ungathosi. Khetha inyama engenamafutha. Uma wenza isobho lenkukhu, isikhumba senkukhu. Pheka isobho ngomhluzi wesibili - awunamafutha amancane.
Ngokuphathelene namasobho aboshiwe, imvamisa anamafutha amaningi futhi anekhalori eliphakeme kunamasobho avamile. Phela, ukhilimu uvame ukungezwa kubo. Ngaphezu kwalokho, ngenxa yesakhiwo esifanayo sosobho olunjalo, isisu asidingi ngisho nokuzikhandla ukuze sizigaye. Kepha phakathi nale nqubo, ama-calories nawo ayamoshwa. Ngaphezu kwalokho, sidla ukudla okuthambile ngokushesha, ngaphandle kokuhlafuna, ukuze sikwazi ukukudla kakhulu.