• Ukudla kwemifino kuqukethe amafutha amancane kanye ne-fiber eningi. • Uqala ukudla kancane futhi unciphe. • Yidla kakhulu izithelo, imifino, okusanhlamvu nemifino. • Sebenzisa ubisi lokwenziwa, njengesoya, irayisi noma ubisi lwe-alimondi.
Ucwaningo olushicilelwe ku-American Journal of Medicine luphakamisa ukuthi ukudla kwe-vegan kuyindlela ephumelelayo yokwehlisa isisindo nokuthi ama-vegans anenkomba yesisindo somzimba ephansi kune-non-vegans. Ukudla okunempilo kwe-vegan kokulahlekelwa isisindo kuhlanganisa izithelo, imifino, okusanhlamvu, okusanhlamvu, amantongomane, imbewu, namafutha.
Ukuthi Ukudla Kwemifino Kukusiza Kanjani Ukwehlisa Isisindo
Ukudla kwemifino kuqukethe amafutha amancane, i-fiber eyengeziwe yokudla futhi ayikho i-cholesterol. I-Fiber inikeza umuzwa wokusutha. Udla kancane futhi unciphe ngaphandle kokuzizwa sengathi kukhona okuphuthelwe.
Ukudla kwe-Vegan ukunciphisa umzimba
Ukuze ulahlekelwe isisindo, udinga ukudla izithelo eziningi, imifino, okusanhlamvu kanye nemifino. Lena imithombo emihle kakhulu yamaprotheni futhi izosiza ekuvimbeleni ukulahlekelwa kwemisipha ethambile. Udinga ukufaka i-broccoli, isipinashi, ukholifulawa, nezinye imifino/izithelo ezinomsoco ezinomsoco ekudleni kwakho ukuze ungantuli imisoco ebalulekile. Lokhu kudla ngeke kugcwale wena kuphela, kodwa futhi kugcina uhlelo lwakho lokugaya lusebenza.
Imikhiqizo yobisi kanye nezinye esikhundleni senyama
Imikhiqizo yobisi ingakhokhela imikhiqizo yezilwane uma ihlanganiswa nokunye ukudla. Kungcono ukusebenzisa ubisi lokwenziwa, njenge-soy, irayisi noma i-almond esikhundleni sokujwayelekile. Uma ufuna amaqanda, yidla uhhafu webhanana egayiwe noma i-tofu ethosiwe.
Amanye Amathiphu Abalulekile
Qonda inqubo - ukulahlekelwa isisindo ukubala okulula kwamakholori adliwe futhi ashisiwe. Uzolahlekelwa isisindo uma ushisa ama-calories amaningi kunalokho owasebenzisayo.
Zibekele imigomo yesikhathi eside - akufanele ubeke ingcindezi enkulu emzimbeni wakho; zama ukunciphisa umzimba kancane. Uma udinga ukulahlekelwa okuningi, setha umgomo wesikhathi eside wokulahlekelwa isisindo. Labo abasebenzisa ama-express courses ukuze behlise isisindo bavame ukusizuza futhi.
Yenza uhlelo - dala uhlelo lokulahlekelwa isisindo olulula futhi oluguquguqukayo oluhlanganisa konke ozokwenza isonto ngalinye. Bala ukuthi kungakanani ukudla okudingayo ngosuku, okuhlanganisa amaprotheni, okusanhlamvu, izithelo, imifino, namafutha.
Phuza amanzi amaningi - amanzi ayingxenye ebalulekile yohlelo lokulahlekelwa isisindo. Phuza okungenani amalitha ama-3 amanzi ngosuku. Amanzi anciphisa isifiso sokudla futhi andisa amazinga amandla.
Ukuzivocavoca - ukuzivocavoca kuyingxenye ebaluleke kakhulu yohlelo lokunciphisa umzimba. Udinga umzimba wakho ukuze unyakaze; Ungabhalisela ukuqina, uhambe nezingane, wehle uphinde wehle izitebhisi esakhiweni eside futhi udlale imidlalo yezemidlalo.
Ukwehlisa isisindo akudingeki kube nzima, awudingi ukudla okuqinile ukuze ulahlekelwe amafutha. Kunezinhlobo eziningi zokudla ezithembisa ukwehla kwesisindo, kodwa awukudingi ukudla ongakwazi ukunamathela kukho isikhathi eside. Ufuna uhlelo lokulahlekelwa isisindo olulula ukululandela uze ufinyelele umgomo wakho.