Ngemuva kwendatshana yami mayelana nokudla okulungile kwabesifazane abakhulelwe, ngithole imibuzo eminingi. Ikakhulu, ngabuzwa ukuthi ngidleni kulabo abafuna ukukhulelwa futhi ngasikhathi sinye badle ukudla okutshalwe kuphela.
Mhlawumbe, le mibuzo ibangelwa isimo sengqondo esolisayo mayelana nezilwane ezifuywayo emphakathini wethu, okuvame ukusola zonke izinkinga zabo zempilo ekudleni okusekelwe ezitshalweni. Mina ngokwami ngizwile izikhathi eziningana ukuthi kunzima ukukhulelwa ngaphandle kwamaprotheni ezilwane. Yiqiniso, akunakwenzeka ukusho ngokungananazi ukuthi ukudla okusekelwe esitshalweni kunempilo kunokudla kwenyama: uma kukhona amazambane kuphela, irayisi kanye ne-pasta (ngokujwayelekile, ezinye izitshalo), lokhu ngeke kuholele kokuhle.
Kungakho ngithathe isinqumo sokubhala ngalokho okufanele kufakwe ekudleni komama nabobaba abalindelwe ukuze kwandiswe amathuba okukhulelwa nokubeletha ingane enempilo.
Ukusebenza okulungile kohlelo lokuzala kuxhunyaniswe ngokungenakuhlukaniswa nokudla okunempilo. Ukudla kuqukethe izinto ezidingekayo ekukhiqizeni ama-hormone athile, kanye nama-antioxidants asiza ukuvikela amaqanda nesidoda kuma-radicals wamahhala. Kodwa-ke, kukhona ukudla nezithasiselo zamakhemikhali ezingenampilo futhi ezingadala izinkinga zokuzala.
Labo abalandela i-vegan diet badinga ukuqapha indlela abadla ngayo ikakhulukazi ngokucophelela ukuze bakhiphe ukushoda kwezinto ezithile ezibalulekile.
Omama abazobakhona (nobaba) badinga ukulandela imithetho elula.
- Imifino eminingi, imifino nezithelo
Imifino enamahlamvu acwebezelayo, izithelo ezimibalabala nemifino inothile ngama-antioxidants futhi ilandelela amaminerali asiza ekunciphiseni ukuchayeka komzimba kuma-radicals mahhala avela elangeni kanye nentuthu ekhipha intuthu, engalimaza izitho zokuzala, amaqanda nesidoda. Ompetha phakathi kwabo ama-blueberries, imifino eluhlaza kanye nopelepele obomvu.
Ngaphezu kwalokho, eminye imifino enamaqabunga aluhlaza, i-spirulina, nezithelo ze-citrus kugcwele kakhulu. Lesi ngesinye sezakhi ezidingwa ngumzimba womama okhulelwe. Iyanciphisa ubungozi bokukhubazeka enganeni. Yidla okungenani izigaxa ezimbili zezithelo ezintsha nezinsizakalo zemifino ezintathu ngosuku.
- Imithombo Ephephile ye-Omega-3 ne-Omega-6
Lawa mafutha acid abalulekile ekugcineni impilo yokuzala - ayasiza ekukhiqizeni ama-hormone, anciphise ukuvuvukala, futhi asize ukulawula umjikelezo wokuya esikhathini.
Imithombo esekelwe ezitshalweni yamafutha anempilo ihlanganisa amafutha e-flaxseed, amafutha e-hemp, ukwatapheya, imbewu yesesame, amantongomane, imbewu ye-chia, nama-walnuts.
- Gxila ensimbi
Itholakala ku-asparagus, ubhontshisi, ubhontshisi ophekiwe kanye nama-lentils, i-buckwheat kanye nemifino enamaqabunga aluhlaza. Phela, imidumba ekhuphukayo, okusanhlamvu, nembewu kunciphisa okuqukethwe kwe-phytate futhi kwandisa ukumuncwa kwensimbi. I-ayoni ibalulekile ezindabeni zokuzala njengoba iqinisa imisebenzi yokuzala yomzimba.
- Izinhlamvu eziningi eziphelele
Ukuba khona kwezinhlamvu ezigcwele ekudleni kwaziwa ukusiza ukulawula isisindo, okwandisa amathuba okukhulelwa. Lokhu ikakhulukazi kubangelwa ukuthi izinkinga zokuzala kwabesifazane zivame ukuhlotshaniswa nokukhuluphala ngokweqile.
Izinhlamvu ziyimithombo emihle kakhulu yama-carbohydrate ayinkimbinkimbi, abaningi abawabiza ngokuthi “ama-carbohydrate anempilo.” Izinkwa eziphelele okusanhlamvu, i-quinoa, i-oatmeal, nelayisi elinsundu kunikeza ukudedelwa kancane kancane kukashukela egazini, ngokungafani neminye imithombo. Lokhu kusho ukuthi akufanele ukhathazeke ngokunyuka okungazelelwe kushukela wegazi kanye ne-insulin okungaba nomthelela omubi ekusebenzeni kwakho kokuzala.
- Njengoba imikhiqizo embalwa ngangokunokwenzeka ukuthi ukunciphisa ukuzala
Zama ukuqeda noma okungenani unciphise ekudleni kwakho utshwala, i-caffeine, ama-carbohydrate alula, imikhiqizo yesoya, ukudla okunamafutha aphansi (okugcina, njengomthetho, kulayishwa ushukela kanye nezithasiselo zamakhemikhali).
- Izengezo Ezinkulu Zokukhuthaza Ukuzala
Lezi superfoods zivikela ikakhulukazi amaqanda nesidoda futhi zisiza ukulinganisela ukukhiqizwa kwamahomoni. Ama-superfoods asekhwalithi angathengwa kulesi sitolo.
Ama-poppies weklabhu. IMaca ukudla okuphekiwe okususelwa ezitshalweni okuvela ePeru okuthe, phakathi kwezinye izinto, kukhonjisiwe ukuthi kusiza ukujwayelekile kohlelo lwe-endocrine. IMaca iza ngamaphilisi, izimpushana kanye nemixube engathathwa nsuku zonke.
Ijeli laseRoyal. Ikhuthaza ukwakheka kwamaqanda enempilo futhi ijwayele uhlelo lokuzala. I-Royal jelly inothile ngamavithamini A, B, C, D no-E, futhi iqukethe amaminerali afaka i-calcium nensimbi, nawo wonke ama-amino acid abalulekile. Ine-antibacterial kanye ne-immunostimulating properties.
Inyosi propolis nenyosi impova. Impova yezinyosi iqukethe amaprotheni angama-50% ngaphezu kwenyama yenkomo futhi inothile ngamavithamini namaminerali. I-Propolis iyisistimu esinamandla sokuzivikela komzimba esiza ukulwa nokuvuvukala futhi siyasebenza ekwelapheni i-endometriosis. Itholakala kuma-capsules noma yengezwe kuju.