Kwilizwe lethu elihlala liguqukayo, uyazi ngokuqinisekileyo ukuba kanye kuphela ngonyaka ubusika kuza. Ukufihla iifutshane, izikhwepha kunye nezicathulo kude nekheritta, ulindele phambili kwikhephu lokuqala, uphupha ngokuhamba ngaphandle kwedolophu kwaye ngamanye amaxesha awuboni ukuba kwenzeka ntoni ngokuthe ngcembe into eyenzekayo kuwe ngosuku. Ukuguquka kwemizwelo kwaye kungengcono, kukugqithisa imeko yezempilo, awuyikuvuyela ukubonakalisa kwakho kwisibuko. Ewe, lolu hlobo: izinwele ezinqambileyo, isikhumba esitshitshiweyo sezulu, imibimbi yavela ngakumbi. Kwaye kungcono ukuba ungavuki esikhaleni sonke. Yaye yavela phi le pounds? Kwaye ucinga ukuba kuya kuba kuhle ukulala ngokulala ebusika, njengezilwanyana, uze uvuke entwasahlobo, xa ilanga likhanya, utshani buba buhlaza, iintaka ze-twitter, kwaye zihle kakhulu, zi-fresh-fresh and all are wonderful!
Nangona kunjalo, bekungeze kube buhlungu ukwazi ukuba izilwanyana, ngokuthobela izilwanyana zendalo, kusengaphambili zilungiselela ukuhlaziywa. Kufuneka banakekele isondlo esifanelekileyo, ukuze bangafi ngenxa yindlala nokubandayo. Abantu, njengomthetho, bacinge ngezinto ezikhethiweyo zondlo ngexesha lebusika. Ngenxa yoko iingxaki zempilo nokubonakala.
Ubusika obusika baseRashiya, isimiso somzimba sokuzivikela sisenza buthathaka, i-metabolism iyancipha, ukuveliswa kwee-hormone ezithile kunciphisa. Kuthatha iikhalori ezingaphezulu ukugcina ukhuseleko lomzi, ukutshintshisa okutshintshisayo kunye nokulinganisela kwamanzi. Ukongezelela, xa isibhakabhaka esinesibhakabhaka singaphandle kwefestile yonke imihla, uqala ukuziva udimazekile, kwaye ukuzithokozisa ngokwakho, udla isikhwama se-chocolates okanye isiqingatha sekhekhe. Emva koko uphinde uphinde uthuthuke, kuba awukwazi ukungena kwiingubo ozithandayo. Kwaye kwakhona, ukuba uyavuya, uya kwivenkile into enonandi. Isangqa esichukumisayo? Enyanisweni, akusiyo yonke into engathembekanga. Kukho imfihlo elula eya kunceda ukuphepha ukucindezeleka kwebusika. Ukutya okunokulinganisela, okuqhelekileyo ebusika.
Ukutya okunconywe ebusika.
Amafutha.
Akunakuqiqisa ebusika ukuba anike amafutha, anikezela umzimba ngeekhalori eziyimfuneko okwangoku. Amafutha ayadingeka kokubili imifuno kunye nezilwanyana. Umthombo wemifuno yemifuno - nayiphi na ioli yendalo: i-sunflower, umnquma, i-soybean, ingqolowa. Iifama zezilwanyana zikhoyo kwimveliso yobisi, inyama enamafutha. Ngendlela, incedo kakhulu ebusika, ngexabiso elincinane, okwenene, isinqumelo sesonka. Ukunyusa kwamafutha ngamalanga ama-30 amagremu. Ngelo xesha, i-sibini yesithathu yale mali kufuneka ibe yimifuno yemifuno.
Iiprotheni.
Ebusika, ukutya okuchanekileyo ekudleni kwakho kufuneka kube neyanele ngokwaneleyo ukuba ube neeprotheni - ukususela kuma-70 ukuya kwekhulu igramu ngosuku. Ama-proteins abandakanyeka ekubunjweni kwamanqindi, ukungabi nako kwabo kubandakanya ukuhla koxinzelelo lomzimba kwiintsholongwane. Ukongezelela, ubusika akusisizathu sokuphumula, kwaye kufuneka siqhubeke nokugcina imisipha yethu ngeetoni. Kufuneka udle njengemifuno (i-soybe, i-legumes) kunye neeprotheni zezilwanyana. Iiprotheni ezininzi zifumaneka kwiimveliso zobisi ezenziwe. Ezi iiprotheni zibaluleke kakhulu kuba zilula ukugaya kwaye zijonge izilwanyana zamathumbu. Iimveliso ezinjengokutya, intlanzi, amaqanda, ushizi kunye ne-cottage cheese ziyimithombo ephambili yeeprotheni. Sidinga ukukhumbula kuphela ukuba inani leeprotheni ezidliwayo kufuneka lihluke kumadoda nakwabesetyhini, kwaye kufuneka lihambelane nesisindo sokuphila komntu. Ukugqithisa okungaphezulu kwama-proteins emzimbeni kukhokelela ekubunjweni kwamanqatha.
IiVithamini.
Ama-vithamini ekudleni kufuneka ahlale ekhona, kwaye ebusika ngokukodwa. Umthombo oyintloko wamavithamini yimiqhamo kunye neziqhamo. Naluphi na: olutsha, oluqambileyo, olomileyo, olukhethiweyo nokunye okunjalo. Unokupheka izitya ezahlukileyo kubo, okanye ungadla eziluhlaza. Kukholelwa ukuba kwiziqhamo ezinqabileyo, ngakumbi kwiivithamini kunezinye ezitsha. Kwiifriji zanamhlanje kukho iindawo ezikhupha iifriji, ukwenzela ukuba unako ukugcina amajikijolo akhulayo kwisiza sakho, eqoqwe ehlathini okanye kuthengwa kwiimarike. Uninzi lwawo onke amavithamini C, kubaluleke kakhulu kuthi ebusika ukugcina umzimba, kwi-cranberries, i-buckthorn yolwandle, i-dogrose, i-currant ne-Kalyne. Ukusuka kumaqabunga amaqabunga ukulungiselela izithelo ezimnandi neziphilileyo.
Kwakhona, ininzi i-vitamin C kwi-citrus kunye ne-sauerkraut (ekupheleni kwe-150 grams iqulethe i-vitamin C). Futhi i-sauerkraut inokuziqhayisa ngobukho be-vithamini B, i-vitamin K kunye ne-actic lactic. Isaladi ezonandi kakhulu kwaye iluncedo ye-sauerkraut, enexesha elinamanzi olimila. Unokudibanisa ama-raisins, ama-crranberries, ii-apula ezixutywe kunye nama-crranberries.
Ukugcina ubuhle besikhumba sethu, ii-vithamini A ne-E zifunekayo. Ezi iivithamini zincinci. Kwiidroti, ininzi ye-provitamin A, kodwa ukuze uyifumane, kufuneka uyisebenzise ngamafutha, umzekelo, ioli yemifuno okanye ukhilimu omuncu. Ngendlela, kwiipunipoli ezimbini zeoli yeengcombolo ezingapheliyo iqulethe imifuno yemihla ngemihla ye vithamini E.
Ebusika, umzimba wethu unobunzima be-vitamin D, ukuphuhliswa kwelanga apho kufuneka, njengokuba kuyaziwa, kuyinto encinci kakhulu ngeli xesha lonyaka kwingingqi yethu. Iindaba ezilungileyo kukuba "zinokukhishwa" kwiiqanda, iimveliso zobisi, i-cod yesibindi kunye neentlanzi zentlanzi yamafutha. Yaye ungayeki nayiphi na ithuba elingaqhelekanga lokufaka ilanga ngobuso nezandla.
Kunceda kakhulu ukuhlanganisa iziqhamo ezomileyo: ii-apula, iipereya, i-prunes. Kwakhona, abaninzi abafazi basebenza ngokutya okunomsoco wee-apricot ezomileyo, iinqabileyo, i-prunes kunye nobusi kunye namantongomane. Zigcina zonke iivithamini kunye neemaminerali eziyimfuneko ukuze umzimba wethu uphucule umgudu wokuzikhusela, usebenze kakuhle, uphucule umsebenzi wegastrointestinal tract.
Amaminerali kunye namayeza.
Ukongeza kwiivithamini, ebusika kubaluleke kakhulu ukubonelela umzimba wakho ngamaminerali kunye nokulandelela izinto. Ukwenza oku, faka kwisidlo sakho sokutya esicacisiwe esicacisiwe, amaqanda, iintlobo ezahlukeneyo zeklabishi, imifino, imbewu yelanga, iintlobo zeeteme, ithanga), nayiphi na iisuthi, iimbotyi, iifatata, i-avocados, iiflove, i-seaweed, ushizi, inyama.
Izitya ezifudumeleyo.
Ebusika, xa umzimba ubonakala ubanda, kubaluleke kakhulu ukumnceda ukuba agcine umlinganiselo wokushisa. Kwaye oku kufuneka udle ngokungangoko kunokwenzeka ukutya okutshisayo. Ukuze ungatshisi umlenze womzimba, ungadli ukutya okutshisa kakhulu. Iqondo lokushisa elifanelekileyo kakhulu lisuka kuma-40 ukuya kuma-degrees. Kubaluleke kakhulu ebusika yimifuno kunye nesobho seenkukhu, ukugqithisa imifuno, iiproridges ezahlukeneyo. Phuza itiye eluhlaza okanye i-herbal tea, i-compote yezithelo ezomileyo, iziqhamo zeziqhamo kunye nezinye. Kodwa ikhofi ayikhuthazwa.
Imifuno ephekwe.
Ebusika, xa izele imifuno entsha ingaphantsi, kuyacetyiswa ukuba udle imifuno ebilisiwe. Zingabhaka kwihovini, zikhuphe okanye ziphekwe, zipheke i-vinaigrette okanye enye enye isaladi - mfutshane, kukho ezininzi zokupheka ezilula kwaye eziwusizo. Into ephambili kukuba imifuno ephekiweyo ikhona ngexesha lokutya kwasebusika yonke imihla.
Ukutya okunomdla, ukulungelelaniswa kwamavithamini, amaminerali, iiprotheni kunye namafutha, kuya kunceda umzimba ukuba ulungelelanise nezimo ezinzima zonyaka: kubanda, ukungabi nelanga kwelanga, umoya kunye neqabunga, kwaye kufuneka uhlale unesimo esihle, isikhumba esihle kunye neenwele, uhlale uphilile, uvuyo kwaye uvuyo.