Khumbula uhlaza. I-darker amaqabunga okuhlaza, izondlo ezingaphezulu kwazo. Kuyinto enhle kakhulu ukuyisebenzisa ekwenzeni izitya ze-salad-rumen.
Yongeza izithelo ezibomvu nemifuno, umzekelo utamatisi, iipilisi ezibomvu ezibomvu okanye i-anyanisi ebomvu. Ezi mveliso ziqukethe i-lycopene, ekhusela umhlaza. Ukutya imifuno enomdla womzimba womntu ikhulu liphindwe kabini liphucula i-microcirculation yegazi kunye nokwandisa umzimba.
I-pepper ephuzi, i-tomato ephuzi okanye i-karoti iya kunika isaladi yakho ngokumnandi, kwaye iyancedisa nge-vitamin C kunye ne-betacarotene. Kwakhona unokongeza i-apricot, imango, iinanphale, iinqununu ze-orange kwisaladi.
Yongeza ama-mushroom, i-garlic, iipereyari, iiperesi ezinomzimba omhlophe kunye neziqhamo ezomileyo ukuya kwisakhiwo esingcono kunye nomthombo owongezelelweyo we-antioxidants.
Iklabishi ebomvu, ama-aubergines, amakhiwane aya kunika umvuzo okhethekileyo, umbala kunye nephunga, kwaye uncede ukwandisa umsebenzi wengqondo.
I-Soy i-curf tofu , i-salmon, isifuba senkukhu esiqingqiweyo iya kunceda ulambile, iya kuba ngumthombo weprotheni kwimisipha yakho.
I-fat fat will help your body better to absorb some nutrients, ngoko yongeza ukutya okuneoli: i-avocados, i-walnuts, i-almond. Okukugqibela kuya kunika ne-magnesium kunye nefiber.
Ukugqiba isaladi yakho ngokufaka imifuno kunye neenqolowa ezine-starch. Ingaba iindidi ze-muesli, ingqolowa okanye ilayisi. Baya kunika umzimba wakho nge-carbohydrates, kwaye uya kuba namandla kwaye unamandla kulo lonke usuku.
Musa ukutywala
Ngokuqinisekileyo, ngamnye wethu wahlangabezana neemeko apho, umzekelo, ngosuku lokuzalwa komhlobo odla elinye iqhekeza lekhekhe, engalambi. Le meko ngumzekelo obalaseleyo wendlela esivumela ngayo izinto zangaphandle ukuba zithintele ukutya kwethu. Ukuze ugweme ukutywala ixesha elizayo, landela ukuhamba.
I-Tip 1. Faka zonke izitya ngefowuni encinci. Kuyabonakala ukuba abantu abadla kwiitya ezincinci nezingavalekanga, ngokulinganayo, banzima kakhulu, kuba badla ukutya okungaphantsi kwama-57% kunabo bawukhethayo, badla kwi "mabhasi".
Inqaku 2. Musa ukuphazamiseka ezinye izinto. Ngokuqhelekileyo, xa sidla sisodwa, silungisa ukuphela kwesidlo sethu ekupheleni kwinqaku lephephandaba, esiyifunda emva kokutya okanye ekupheleni komboniso weTV. Oku akukwenyusisi nje kuphela inani lokutya elidliwe, kodwa nalo lunefuthe elibi kakhulu kwi-digestion. Ngoko ke, xa uhlala phantsi ukuze udle, ungaziphazamisi nayiphi na into.
I-Tip 3. Beka eceleni izitya kunye nezixhobo. Ukumboza etafileni, ungazami ukubeka iiplate ngeendlela ezahlukeneyo ezikufutshane nawe. Izifundo zibonisa ukuba abantu abanzima ukufikelela kwiiplate, ngokuqhelekileyo, badla ukutya okungaphantsi kwama-30%.
Icebo 4. Lindela umntu othobekileyo. Xa usidla kwi-nkampani, musa ukukhawuleza kuqala ukufumanisa konke ukutya. Yidla indlela umntu othobekileyo kwiqela lakho enza ntoni.
Ilanga
Ukutya okunokulinganisela akuqinisekisi ukuba uya kufumana inani elifunekayo le-vitamin E. Enyanisweni, kuphela i-4% yabasetyhini kunye nama-5% amadoda ayidla i-15 mg yale nkunkuma ngosuku. Kodwa i-vitamin E i-antioxidant enamandla kwaye inceda: ukulwa nokuguga kwangaphambili; ukubonelela ngomhlaza. Ngoko ke, kuyimfuneko nje ukuba ufumane umthamo wemihla ngemihla ye-vitamin, ngakumbi kuba ilula kakhulu. Imithombo ephambili ye-vitamin E i-almond kunye nembewu ye-sunflower ethosiweyo. 50 amagremu ale mbewu inikezela umzimba ngomlinganiselo ofunekayo wemihla ngemihla ye-vitamin E. Ungadla ngokubini kwaye udibanise kwii-saladi ezahlukeneyo nezinye izitya.