Okuqukethwe
Kungani ukudla okulinganiselayo kungafani ehlobo njengoba kunjalo phakathi nonyaka wonke
Nutrition
Ukukhetha ukudla kwesizini nokwasendaweni, ikakhulukazi imifino, kuqinisekisa ukutholakala kwezakhi, amavithamini kanye namaminerali ngaphandle kokwanda kwama-calories
Ngeshwa, kubantu abaningi, ukukhuluma ngehlobo lokudla nokudla kuyafana "nokudla okuyisimangaliso" kanye "nokusebenza kwebikini." Ngeke siyeke futhi siqaqe wonke lawo “mafomula omlingo”. Sifuna nje ukuchaza ukuthi kanjani izinsika zokudla okunempilo kumele zilungiswe ngesikhathi sehlobo: izidingo zomzimba wethu azifani ncamashi ehlobo njengasebusika futhi kusizuzisa kakhulu ukulalela umzimba wethu futhi silungise indlela esidla ngayo nezidingo zethu.
Inkosi engenakuphikiswa yasehlobo, ilanga liyasisiza ukuthi ngokwemvelo sikhiqize uvithamini D. Ngokungafani namanye amavithamini atholakala ngokudla, isikhumba sethu sikhiqiza le vithamini lapho sishukunyiswa yilanga. UVitamin D ubamba iqhaza elibalulekile emzimbeni wethu, phakathi kwezinye izinto ngoba kuyasiza ukumunca i-calcium ne-phosphorus, okuqinisa i- amathambo.
Kulo nyaka, ne ukuvalelwa, sithole ithuba elincane lokuyijabulela. Kepha manje njengoba sesikwazi, kufanele siqaphele. Ucwaningo lukhombisa ukuthi kubantu abanesikhumba esikahle esimweni sezulu esipholile, imizuzu eyishumi yokuchayeka ngosuku yanele ukugcina amazinga kavithamini D. anele inani likavithamini D.
Kubalulekile ukuthi ukugeza ilanga zilinganisiwe, zigwema amahora aphakathi nosuku, futhi zihlala zine- Ukuvikelwa kwelanga umbhali. Ngaphezu kwalokho, ukuze isikhumba nezinwele zingaphatheki kulokhu kukhishwa yilanga, kufanele sibanikeze amavithamini namaminerali adingekayo ngokudla okunempilo. Ngale ndlela sizokugwema ukucasuka, ukuguga ngaphambi kwesikhathi esikhunjeni nokuthi izinwele ziyaqaqamba noma zomile.
Inhlanganisela yenkanyezi yehlobo: B-carotene, hydration kanye namavithamini
Okokuqala, ngenxa yamazinga okushisa aphezulu, kubaluleke kakhulu kunanini ngaphambili ukugcina amazinga anele we hydration. Okunconywayo ngamalitha amabili noma ngaphezulu, kuya ngobulili bomuntu. Kodwa-ke, kufanele silalele imizimba yethu futhi sinake i- umuzwa wokoma.
Njengenjwayelo, indlela esidla ngayo kufanele icebe ngezithelo nemifino. Uma futhi sifuna ukuthuthukisa i- tan, singakhetha ama-orange, abomvu noma aphuzi. Okungukuthi, izaqathe, umango, amawolintshi, utamatisi, upelepele, ama-strawberry… Kukudla okunothile nge-beta-carotene. Le nto iba Vitamin A emzimbeni wethu. I-antioxidant eqinisa i izivikeli mzimba, ivikela emisebeni ye-UV elimaza isikhumba sethu futhi, ngenxa yombala wombala wayo, ithanda ithoni eshile.
Ngaphezu kwalokho, ngesikhathi sasehlobo, kulula ukufaka ekudleni, Vitamin E, i-antioxidant enkulu ekhona kumantongomane, isipinashi, isoya, i-broccoli, okusanhlamvu okuphelele. Kuyadingeka ukuthi izinwele zikhule ziphilile futhi zilulame kusuka ku-chlorine, saltpeter kanye nemisebe ye-UV.
Ngaphezu kwalokho, i Vitamin C nabo bonke B Iqembu zizuzisa ngokukhethekile ekunakekelweni kwesikhumba. UVitamin C ubandakanyeka ekwakheni i-collagen nezicubu ezixhuma. Zombili zinesibopho sokwenza isikhumba sethu sibe nokunwebeka futhi sibushelelezi, ngakho-ke kuyisihlangu sethu ekulweni nokuguga kwesikhumba ngaphambi kwesikhathi.
Amasaladi wesizini nokusondela
Ukufaka zonke lezi zincomo empilweni yethu yasehlobo akudingeki ukuthi kube nzima. Uma singafuni ukuchitha isikhathi esiningi sipheka futhi onyakeni ofana nalona, lapho sizizwa sikhuthazekile ukuzungeza izindawo ezahlukahlukene zaseSpain, kungaba yisikhathi esihle sokuzijabulisa nokuzinakekela ngokwenza amasaladi, ama-gazpachos ama-smoothies anezithelo, imifino nemifino yesizini ejwayelekile yezindawo esivakashelayo.
Izinkampani lokho izithelo nemifino yonyaka bavame ukunambitha kangcono kakhulu ngoba basezingeni eliphezulu lokuvuthwa kwabo. Lokhu kunencazelo. Umjikelezo wokuvuthwa kwezithelo, noma ngabe udinga ukubanda nemvula noma ukushisa nelanga, kuthonya ngqo ukubukeka kwawo nokunambitheka kwawo. Iphuzu layo elihle kakhulu yilona elihlonipha umjikelezo walo wemvelo, yingakho ukunambitheka nezakhiwo zalo kungcono.
Phakathi kwezithelo ezingajatshulelwa ngenkathi eSpain kusukela ekuqaleni kukaJuni, okungenani noma ngaphansi, kufanelekile ukugqamisa: ukwatapheya, lo pomelo iwolintshi, lo ilamuna, lo ibhilikosi nectarine okusamathunduluka breva (umoya), lo ibhanana i-currant ipulamu, lo ikiwi okusajingijolo i-apula uphayinaphu ijikijolo, lo IPENTSHISI, lo i-medlar ipheya sasigaya upopo futhi ikhabe.
Ngokuqondene nemifino singasho ukuthi ishadi, I ama-artichokes, lo isilimo esinamagatsha anamanzi isitshalo seqanda ithanga, lo zucchini u-anyanini qhuma, i-asparagus, I isipinashi, I obhontshisi abaluhlaza okotshani ulethisi, lo itheniphu, lo upelepele oluhlaza, lo isitshalo esihlobene no-anyanisi umbhede, lo iklabishi, lo utamatisi isaqathe futhi ikhukhamba.
Ngokuqondakalayo kuya ngendawo, kepha kuyacaca ukuthi kunezinhlobonhlobo ukuze ungadinwa lonke ihlobo ngokuhlanganisa zonke lezi zithako. Uma futhi sifaka amantongomane, sizofaka ama-acid amaningi ekudleni kwethu okuzosinika amandla amaningi kule nkathi lapho izinsuku zinde. Ama-Walnuts, isibonelo, ayindlela enconywe kakhulu. Ngenxa yokuqukethwe okuphezulu kukavithamini E, zisiza ukubambezela ukuguga.
Kubha yolwandle, ngokuqapha
Uma izinhlelo zethu ziholela ekutheni sidle ngaphandle, akumele siyeke ukulalela imizimba yethu futhi sikhumbule okusizuzayo nokuthi yini esilimazayo. Okokuqala, kufanele sigweme izinhlobo ezithile zezindawo zokudlela ezisheshayo esaziyo ukuthi zinikeza ukudla okuphezulu kwamakhalori, okuhlinzekwa ngokweqile kanye nekhwalithi yokudla okunempilo.
Uma sazi ukuthi sizobambezela isidlo sasemini kakhulu, kuhle ukuthi sibe nocezu lwesithelo, amantongomane noma isinongo esinempilo esandleni -bha, isibonelo-. Uma sifika endaweni yokudlela silambile kakhulu, sizokhetha ngaphandle kokucabanga kahle futhi singacela okunye. Uma senza lelo phutha, masingalibi kakhulu ngokulidla lonke. Ake silalele imizimba yethu. Uma sisuthi, akudingekile ukuqeda isabelo.
Okokugcina kepha kubaluleke kakhulu, khumbula lokho esikuphuzayo kubalulekile njengokudla kwethu. Utshwala buvame kakhulu etafuleni lethu ngesikhathi sokudla kwasehlobo, buyi-caloric kakhulu futhi abusinikezi izakhamzimba. Kwenzeka into efanayo ngeziphuzo ezibandayo, ezigcwele ushukela. Vele, inketho engcono kakhulu futhi enempilo ukuhambisana nokudla ngamanzi.
Ngamafuphi, kufanele sivumelanise indlela esidla ngayo nendlela yethu yokuphila, kodwa, ngaphezu kwakho konke, kulokho umzimba wethu okucela kithi. Kubalulekile ukulalela lokho asitshela khona ngaso sonke isikhathi ngoba uhlakaniphile futhi uhlala esithumelela izaziso. Uma sikwazi ukulalela nokunakekela, kuzosibonga ngempilo.
NguNiklas Gustafson, Isazi Sezokudla kanye Nomsunguli We-Athlete Yemvelo.