Okuqukethwe
Ukudla okunomsoco wokulahlekelwa izinwele kwabesifazane
Ukudla okulinganiselayo kuzosiza ukusheshisa ukukhula kwezinwele futhi kumise ukulahlekelwa izinwele. Ukudla okunomsoco wokulahlekelwa izinwele kwabesifazane akuyona ukudla okuphazamisayo. Imenyu ekhethiwe isiza ukuqeda inkinga nokubuyisela impilo.
Ukulahlekelwa izinwele, ukudla okunomsoco kufanele kube ngokwemvelo.
Ukudla okudlayo ngokumelene nokulahlekelwa izinwele
Imenyu yokuphila kahle kufanele ibe nemikhiqizo yemvelo nemisha kuphela. Kufanele kusekelwe okungenani amaprotheni angu-30%, okuyimpahla yokwakha izinwele ezintsha. Uma owesifazane ethanda imifino, khona-ke kufanelekile ukwengeza amaprotheni ezilwane ekudleni. Ngaphezu kwalokho, kuhle ukudla imifino eluhlaza, ngaphandle kokubanika ukushisa.
Buyekeza ukudla kwakho. Okokuqala, udinga ukukhipha kuyo imikhiqizo eyonakalisa ukwakheka kwezinwele. Lolu hlu kufanele lufake:
- izikhala ezihlukahlukene ezinosawoti;
- ama-pates asemathinini, ama-sprats, njll.
- amanzi acwebileyo neziphuzo;
- ukudla okuthosiwe, okunamafutha kanye nezinongo;
- ukudla okusheshayo;
- ikhofi;
- utshwala;
- amaswidi.
Kwezinye izimo, kuzodingeka ulahle izithelo ezisawolintshi, ushokoledi, uju nezitsha zikafulawa. Uhlu olunembile lokudla okunqatshelwe luzosiza isazi sokudla okunempilo ukuhlanganisa ngemva kokuhlolwa okwengeziwe.
Umsoco Wokulahlekelwa Izinwele: I-10 Ukudla Okubalulekile
Imenyu yokudla kufanele ihluke. Ochwepheshe baye bahlakulela uhlu lokudla okubalulekile okufanele kufakwe ekudleni kokulahlekelwa izinwele.
- Imifino emisha. Bacebile ngamavithamini B, C no-E. Izazi zokudla okunomsoco zeluleka ukuthi zidle njalo imifino eluhlaza: ama-beet kanye ne-ulethisi, i-broccoli, isipinashi, isilimo esidliwayo esinamagatsha anamanzi kanye nemifino.
- Imifino. Ziqukethe i-zinc eningi nensimbi, ethinta ngokuqondile isimo sezinwele.
- Amaqanda. Okuqukethwe kwamaprotheni namavithamini B kwenza umkhiqizo ube yindawo yonke yazo zonke izifo zesikhumba nezinwele.
- Amantongomane aqukethe ama-fatty acids, ngokuntuleka kwawo izinwele ziba zomile, zibe brittle futhi ziqale ukuwa. Faka izikhwebu kumenyu yakho yansuku zonke.
- Izinhlanzi zasemanzini anosawoti kanye nezilwane zasolwandle. Ziqukethe iodine, okumele ibe khona ekudleni komuntu omdala.
- Ubisi nemikhiqizo yobisi iqukethe amaprotheni ne-calcium, okubalulekile ekwakheni amangqamuzana.
- Ama-raisins aqukethe i-iron, ngokuntuleka kwayo i-anemia nokuntula umoya-mpilo. Ukwehla kwezinga le-hemoglobin egazini kuholela ekulahlekelweni izinwele.
- Inyama yenkukhu iqukethe ukunikezwa okudingekayo kwamaprotheni kanye ne-zinc.
- Izinhlamvu ezihlumile ziwumthombo wamavithamini namaminerali.
- Amanzi. Ukuze ube nesimo esivamile somzimba wonke, umuntu kufanele aphuze okungenani amalitha amabili oketshezi ngosuku. Ukuze kube nempandla, abesifazane bayelulekwa ukuthi baphuze itiye eliluhlaza.
Ngaphezu kwalokho, ukudla kufanele kube nokulinganisela. Ngaphezu kwamaprotheni, idinga ukufaka amafutha. Basiza ukuhlanganisa amavithamini atholiwe. Ingxenye yesithathu yakho konke ukudla kufanele ibe nama-carbohydrate, athinta zonke izinqubo ze-metabolic emzimbeni.
Ukweqile kwama-carbohydrate kuholela ekukhuluphaleni, ngakho-ke akufanele ukwandise umthamo wawo uwedwa.
Ukudla akusebenzi ngaso sonke isikhathi. Ukudla okunekhalori ephansi kunciphisa izinga lamahomoni egazini, kuholela ekugugeni ngaphambi kwesikhathi kwesikhumba, ukulahlekelwa izinwele. Ukusiza umzimba ngokuqala kwempandla, izazi zokudla zeluleka ukunamathela kumenyu elandelayo:
- Ukudla kwasekuseni, yidla okusanhlamvu okuhlukahlukene ngezithelo ezomisiwe noma omisiwe. Imikhiqizo ye-lactic acid noma itiye eliluhlaza.
- Isidlo sasekuseni sesibili - amantongomane noma i-cottage shizi enezithelo.
- Kwasemini, qiniseka ukuthi udla isobho ngenyama yenkonyana / i-borscht eluhlaza / umhluzi wenkukhu, amazambane abunjiwe namakhowe noma isaladi yemifino enebhotela.
- Isidlo santambama kufanele sibe nengilazi yejusi / itiye eliluhlaza, isithelo kanye nesemishi likashizi / i-caviar.
- Isidlo sakusihlwa - isaladi yemifino enamafutha, isibindi esiphekiwe nge-porridge noma inhlanzi ebhakiwe namazambane, ijusi noma iyogathi.
Ngaphezu kwalokho, uma izinwele zikhuphuka, khona-ke njalo ekuseni kuyasiza ukuphuza i-tbsp engu-1. l. amafutha yemifino engahluziwe. Okungenani kufanele kudlule amahora amabili phakathi kokudla.
Ukubuyiselwa kwezinwele kuyinqubo ende edinga indlela yochwepheshe. Uma ulandela zonke izincomo futhi udle ngokufanele, khona-ke imiphumela yokuqala ingabonakala kuphela ngemva kwezinyanga ezingu-1,5.