I-Calcium ne-Vitamin D Abantu asebekhulile badinga ukudla i-calcium eningi novithamini D ukuze balondoloze impilo yamathambo. I-calcium itholakala emikhiqizweni yobisi enamafutha amancane, okusanhlamvu okuqinisiwe, amajusi ezithelo, kanye nemifino enamahlamvu amnyama aluhlaza. I-calcium kufanele idliwe kathathu ngosuku. Izithasiselo nama-multivitamin ane-calcium kufanele futhi abe novithamini D. I-Fiber I-fibre inomphumela omuhle ekusebenzeni kwamathumbu kanye nesistimu yenhliziyo. Uma unenkinga ngesisindo esiningi, kufanele udle ukudla okuningi okucebile nge-fiber - kugcwalisa umzimba kahle futhi kunciphisa umuzwa wendlala. Amadoda angaphezu kweminyaka engama-50 adinga amagremu angama-30 wefiber nsuku zonke. I-fiber itholakala kumifino, okusanhlamvu, imifino, izithelo namajikijolo.
i-potassium Ngomfutho wegazi ophakeme, odokotela batusa ukwandisa ukudla kwakho kwe-potassium futhi unciphise ukudla kwakho kwe-sodium (usawoti). Imithombo emihle ye-potassium izithelo, imifino, nemikhiqizo yobisi enamafutha amancane. Khetha ukudla okunosawoti omncane, futhi usebenzise amakhambi nezinongo esikhundleni sikasawoti lapho upheka ekhaya.
amafutha enempilo Uma ukhuluphele, udinga ukunciphisa amafutha akho ngo-20-35%. Amafutha omnqumo engeziwe, amafutha e-canola, ama-walnuts, ama-alimondi, namakotapheya aqukethe amafutha angagcwele futhi alungele impilo yenhliziyo. Abantu asebekhulile abanamazinga aphezulu e-cholesterol egazini kufanele banciphise ukudla kwabo amafutha agcwele futhi badle kancane imikhiqizo yobisi enamafutha amaningi nokudla okuthosiwe.
Bala amakhalori Ukudla kwabantu abadala kufanele kuhluke ekudleni kwabantu abasha. Njengomthetho, lapho sikhula siqala ukusebenza kancane futhi kancane kancane silahlekelwa isisindo semisipha, izinga lezinqubo ze-metabolic emzimbeni liyancipha, okuvame ukuholela ezinkingeni zokukhuluphala.
Iminyaka yobudala, ubulili nendlela yokuphila inquma isidingo somzimba samandla nama-calories. Izincomo zabesilisa abaneminyaka engaphezu kuka-50: – Ukungasebenzi – 2000 kilojoule / ngosuku – Ukuhola indlela yokuphila esebenzayo emaphakathi – 2200 – 2400 kilojoule / ngosuku – Ukuhola indlela yokuphila esebenzayo – 2400 – 2800 kilojoule / ngosuku.
Kubantu asebekhulile, ukuvivinya umzimba kuhle kakhulu - okungenani imizuzu engama-30 ngosuku (noma okungenani zonke ezinye izinsuku). Imisebenzi yezemidlalo isiza ukusheshisa i-metabolism, ibuyisele isisindo semisipha futhi ikhulise amazinga wamandla. Ngaphezu kwalokho, kuyindlela enhle yokujabula.
Umthombo: eatright.org Ukuhumusha: Lakshmi