Ukudla okungafanele kusetshenziswe esiswini esingenalutho:
Izithelo zomndeni we-citrus namajusi awo:
amawolintshi, ulamula, i-grapefruit, ama-tangerines;
Ubhanana, ithini lamapheya, ama-raspberries, utamatisi, ukhukhamba, u-garlic, upelepele;
Ikhofi, itiye elinamandla;
· Imikhiqizo yobisi;
· Ukudla okulula okubabayo, i-ketchup nama-condiments;
Izitsha ezinosawoti;
· Amaswidi, ushokoledi, amakhekhe emvubelo;
· Iziphuzo ezinekhabhoni.
Iyini imfihlo yezithelo ezisawolintshi
Izithelo zihlale zinempilo kakhulu uma zidliwa ngesikhathi esifanele. Izithelo ezisawolintshi esiswini esingenalutho kufanele zigwenywe abantu abatholakala benesifo sikashukela nalabo abanezisu ezizwelayo.
Izithelo ezine-asidi eningi, njengamawolintshi, ulamula, ama-tangerine, ne-grapefruit, zingasebenzisana kabi namajusi okugaya ukudla futhi zibangele ukucasuka kolwelwesi lwesisu kanye nesilungulela. Ngasikhathi sinye, izithelo eziqukethe ama-carbohydrate amaningi ekwakhiweni kwazo zingakhuphula amazinga kashukela wegazi ekuseni, okungaba yingozi kwabanesifo sikashukela. Ngaphezu kwalokho, okuqukethwe okuphezulu kwe-fiber ne-fructose ezithelweni kunciphisa i-gastrointestinal tract uma kudliwa esiswini esingenalutho.
Kufanele ugweme ikakhulukazi ukudla izithelo ezinemicu eqinile efana nogwava, amawolintshi kanye nequince ekuseni kakhulu.
Uma ufuna ukuthuthukisa impilo yakho yokugaya ukudla, engeza ama-walnuts ekudleni kwakho kwasekuseni okuvamile.
ubhanana
Kungenzeka ukuthi uzwile ngokudla kwebhanana ekuseni, okukhuthaza ukudla ubhanana owodwa noma ngaphezulu kwasekuseni futhi akukho okunye. Kodwa ukudla ubhanana esiswini esingenalutho akuwona umqondo omuhle. Ubhanana uqukethe eziningi zalezi zakhi zokulandelela - i-potassium ne-magnesium. Ukudla lesi sithelo ngaphambi kokudla kwasekuseni okugcwele kuzothinta kabi umsebenzi wenhliziyo ngenxa yoshintsho olubukhali ezingeni le-potassium ne-magnesium egazini.
amapheya
Nakuba amapheya ngokuvamile abhekwa njengokudla okunempilo okugcwele amavithamini, i-potassium, nama-calories aphansi, kusengumqondo omuhle ukugwema ukudla amapheya ngesidlo sasekuseni. Amapheya aqukethe i-fiber eluhlaza, engalimaza ulwelwesi oluncane lwesisu lapho idliwa esiswini esingenalutho.
Lokhu kuyiqiniso ikakhulukazi lapho udla amapheya aqinile. Yiqiniso, akudingeki ukuba ugweme lesi sithelo ngokuphelele, vele udle amapheya ngezinye izikhathi zosuku. Eqinisweni, ucwaningo oluthile lubonisa ukuthi abantu abadla amapheya mancane amathuba okuba bakhuluphale futhi bavame ukuba nokudla okungcono kwekhwalithi.
utamatisi
Utamatisi ucebile ngamavithamini, aphansi ngamakholori futhi unomsoco. Kodwa-ke, lapho zidliwa esiswini esingenalutho, zibangela ukungakhululeki kwesisu okuvamile. Njengeminye imifino eluhlaza, utamatisi unama-astringents ancibilikayo, okubangela ukusabela nge-asidi yesisu.
Ikhofi, itiye elinamandla
Abaningi bakubheka njengokufanelekile ukuqala usuku lwabo ngenkomishi yekhofi elinamandla, futhi bayaqiniseka ukuthi lena indlela elula nesheshayo yokuvuka.
Kodwa-ke, ikhofi netiye eliqinile kungaholela ekwandeni kwe-pH yesisu. Ivuselela ukukhiqizwa kwe-hydrochloric acid esiswini futhi ikhulise izimpawu ze-gastritis kwabanye abantu.
I-yogurt
Amabhaktheriya e-lactic acid aqukethwe ku-yogurt, izakhiwo ezizuzisayo wonke umuntu aziyo, azisebenzi ngokuphelele uma zidliwa esiswini esingenalutho ngenxa ye-acidity ephezulu yejusi yesisu.
Ngakho-ke, uthola inzuzo encane ku-yogurt yasekuseni.
Imifino eluhlaza
Lokhu ikakhulukazi kulabo abadla futhi bathola amasaladi amahle nganoma yisiphi isikhathi sosuku. Imifino eluhlaza noma isaladi akuyona into engcono kakhulu yokudla esiswini esingenalutho.
Agcwele i-fiber eqinile futhi abeka ingcindezi eyengeziwe olwelweni lwesisu. Nakuba imifino ngokuvamile inempilo, ukuyidla ungadlanga lutho kungabangela ukucasuka, ukuqunjelwa, nobuhlungu besisu kwabanye abantu. Ngakho-ke, imifino eluhlaza ekuseni kufanele igwenywe ikakhulukazi abantu abanezinkinga zokugaya ukudla.
Oatmeal kanye okusanhlamvu
I-Oatmeal iyinketho yasekuseni enempilo, njengoba okusanhlamvu kwe-oat kuphezulu ku-fibre, amavithamini, amaprotheni, kanye ne-gluten-free. Kodwa-ke, izikhwama ze-oatmeal ezisheshayo kanye nezikhwama ze-cereal cishe zizoqukatha ushukela omningi, usawoti, nemibala yokwenziwa. Uma ungenaso isikhathi sokupheka ama-oats avamile, khetha lawo angenashukela, futhi unake okuqukethwe kwe-preservative kanye ne-fiber.
Isitsha sokusanhlamvu singaba ukudla kwasekuseni okulula, kodwa amanani aphezulu kashukela nama-carbohydrate acolisisiwe akulungile kuwe. Ngisho noma isisu sakho siqala ukugcwala ekuqaleni, okusanhlamvu kuzokhuphula izinga likashukela egazini kanye namazinga e-insulin. Ngemuva kwamahora ambalwa, uzoqala ukulangazelela ukudla okulula njengoba ushukela wakho wegazi wehla.
Iziphuzo ezibandayo
Iziphuzo ezibandayo zanoma yiluphi uhlobo esiswini esingenalutho zilimaza ulwelwesi lwesisu futhi zicasula isisu namathumbu. Kufanele uqaphele ikakhulukazi ama-sodas abandayo njengoba eholela ekuqhumeni kanye nokungakhululeki kwesisu okuvamile.
Kunconywa ukuthi ube nengilazi yamanzi afudumele ekuseni ngaphambi kokudla kwasekuseni njengoba kuthuthukisa ukugaya, ukujikeleza kwegazi futhi kusiza ekulahlekelweni kwesisindo.
Ama-Smoothies, ama-cocktails
Akukho lutho olungalungile ngokuba ne-smoothie yokudla kwasekuseni, inqobo nje uma ilinganisela kahle futhi ihlanganiswe nokunye ukudla.
Ngokuvamile kunalokho, ukuzamazama kwakho kungase kube nama-kilojoule aphansi kakhulu namaprotheni ngoba aqukethe ama-carbohydrate kuphela - iningi lawo avela kushukela.
Ukuze uxazulule le nkinga, gwema ukwenza i-smoothie yakho ibe mnandi futhi uthole izindlela zokwengeza izinto ezifana neyogathi noma ukwatapheya kuyo kanye nesidlo sasekuseni esigcwele.
ukudla okumnandi
Ukusetshenziswa kwepelepele kanye nanoma yiziphi izinongo esiswini esingenalutho kucasula ulwelwesi lwesisu oluthambile, okuholela ekwandeni kwamazinga e-hydrochloric acid, i-gastrospasm futhi kubangele i-dyspepsia. Isithako esisebenzayo kugalikhi siphinde sicasule isisu esingenalutho futhi sibangele ama-muscle spasms.
Ukudla okumnandi noma iziphuzo
Nakuba iningi lethu linomuzwa wokuthi kuhle ukuba nengilazi yejusi yezithelo ukuze siqale usuku lwethu, lokho kungase kungabi njalo.
Okuqukethwe okuphezulu kwe-fructose kanye neglucose kujusi yezithelo kubeka umthwalo owengeziwe kumanyikwe, asavuka ngemuva kwamahora amade okuphumula.
Lapho isisu singenalutho, ushukela osesimweni se-fructose esithelweni ungalayisha ngokweqile isibindi sakho.
Ushukela ocutshunguliwe mubi nakakhulu, ngakho gwema ama-dessert kashokoledi ngesidlo sasekuseni noma ama-smoothie amnandi kakhulu.
Iziphuzo ezinekhabhoni ziyingozi empilweni yethu kungakhathaliseki ukuthi zithathwa ngasiphi isikhathi sosuku, kodwa ziba zimbi nakakhulu uma zidliwe esiswini esingenalutho, kubangela izinkinga ezihlukahlukene zempilo ezifana nesicanucanu negesi. Ngokungenisa isiphuzo se-carbonated kuphela esiswini esingenalutho ngaphandle kokudla, ukhulisa isimo sohlelo lokugaya kanye nesisu, esivele sikhipha i-asidi ukuze kugaywe kangcono, kodwa ukudla akutholwanga, ngakho-ke izinhlungu zesisu zenzeka.