Izinwele eziphilileyo, ezinqambileyo nezilungele kakuhle yiphupha lentombazana. Kodwa kwiimeko zanamhlanje kunzima ukugcina intloko yeenwele. Ukuxinezeleka okuqhubekayo, i-ecology engafanelekanga kunye nokutya okuhlukahlukeneyo kwenza ukuba izinwele zethu zibe nzima kakhulu: ziyawa, ziphule kwaye zihlukane.
Ngokuqhelekileyo, iinwele zichaphazeleka zizidlo. Emva koko, nayiphi na ukutya kukuxinzeleleka kwimizimba. Umzimba uphele amandla kwaye, okokuqala, uchaphazela inwele. Nangona kunjalo, kukho indlela yokuphuma. Kule nqaku, siya kukuxelela indlela yokulahlekelwa isisindo ngaphandle kokulimaza iinwele zakho.
Intombazana nganye kufuneka ikwazi ezinye iinkalo zezidlo ezahlukeneyo. Ngokomzekelo, ukuba unamathela kwi-veganism eqinileyo, ke ulungele ukungabi nantoni ye-silicon kunye nentsimbi. Oku kuthetha ukuba kuya kufuneka ujongane neengxaki ezinjengeentloko zezinwele kunye neenwele ezinqabileyo. Ukuba awukhethi ngaphandle kokutya kwakho, ukutya kwezilwanyana kunye namantongomane, ngoko emzimbeni awuyi kubakho ubhedu. Kule meko, kufuneka kwakhona uxhalabe ngemeko yeenwele, kuba baya kulahlekelwa ukunyaniseka kwabo, ngenxa yoko izakhelo zenu ziza kuba zingavumelekanga. Ukuba, ekugqibeleni, ukutya kwakho kubandakanya iimveliso zobisi, ezongezelelweyo ngezilwanyana zaselwandle, amaqanda namantongomane, ngoko kubekho ukungabikho kwe-zinc. Ngaphandle kwemali efunekayo ye-zinc, iinwele zakho ziya kuba zihamba ngokukhawuleza.
Ikona ingabonakali kwizinwele kunye nesikhumba zichaphazeleka ngokutya "okukhawulezayo". Ukungabikho kwalawo okanye amanye amavithamini kunye nezinto ezisekuqaleni kuthintela imeko yeenwele, izipikili kunye nesikhumba. Ngoko ke, ngaphambi kokuya kumanyathelo angqongqo, cinga ngokucophelela, kodwa ngaba ufanelekile? Emva koko, iinwele kunzima ukulungisa.
Yintoni ekufuneka isondlo sibe yintlungu
Ukuba ufuna ukulahlekelwa isisindo ngaphandle kokulimala kancinci kwiinwele, kufuneka uhambelane neminye imithetho. Enye yale mithetho ayiyikukhuphela iprotheni ekudleni kwakho. Emva koko, iprotheni inikeza umzimba wethu ngama-amino acids, okwenza uzive ufana nokwakha iiseli ezintsha. Ukuba iiprotheni azingena emzimbeni ixesha elide, ngoko ukukhula kweenwele kuya kuncipha kakhulu kwaye kuya kuqala ukuwa. Ngoko ke, xa ukhetha imenyu yakho, qiniseka ukufaka kuyo inkukhu, intlanzi, ukutya okungekho mafutha, okusanhlamvu kunye nemveliso yobisi - ubuncinane i-15% yeekhalori kufuneka zondliwe emzimbeni wethu ngokutya kwamaprotheni.
Khumbula ke malunga ne-carbohydrates, kwakhona, kuba bayimithombo yamandla. Ngombulelo kwiimfumba zomzimba zikhula ngokukhawuleza, zincedisa ekubuyiseni kweenwele. Ngoko ke, ekudleni kwakho, kufuneka ufake iziqhamo kunye nemifuno, i-rice ebomvu kunye namazambane. Ungakulibali ukuba ushukela kunye nomgubo wonakalisa i-carbohydrate, ekufuneka ingabandakanywa ngokupheleleyo ekudleni kwakho, ingakumbi ukuba ufuna ukunciphisa umzimba.
Ukutya kweenwele ezintle akunakuzenza ngaphandle kwamafutha. Kwaye kubalulekile ukusebenzisa zombini imifuno nemifuno yezilwanyana, ngoko ke, kuyimfuneko ukulinganisela ukungena kwamafutha emzimbeni.
Amabhunga ambalwa ebalulekileyo
Isixa sokutya esiyidlayo sincike kwiimeko ezininzi. Ngoko ke, ukulungiselela ukutya kwakho, kufuneka uqikelele ubudala bakho, izinga lokuqeqeshwa ngokomzimba, isimo sempilo eseleyo kunye nesantya somsebenzi. Ukunikezelwa zonke ezi zinto, kufuneka sibe nemibhunga embalwa elula nefanelekileyo:
- Ekudleni, kufuneka udle ukutya okungafaniyo, nangona ziqulethe inani elinganayo lamafutha, amaprotheni kunye nama-carbohydrates. Ngako oko, umzimba wakho uya kufumana zonke izinto eziyimfuneko.
- Ukuze impilo yeenwele kwimenyu yakho ibe yimveliso yendalo okanye iimveliso ezincinci zenziwe. Oku kuya kunceda nje ukugcina iinwele, kodwa kungabi nakonakalisa impilo yakho.
- Ulibale iikhiqizo ezigqityiweyo. Emva koko, ziqulethe inani elincinci lezinto ezincedo. Ukongeza, baya kukulimaza umzobo wakho.
Ubuchule obukhulu
Ukuba le ntombazana ithatha ngokungathí sina inkqubo yokulahlekelwa isisindo kwaye ingaphambi kokucinga ngokutya kwayo, akayi kuba nexhala ngeemeko zakhe, kunye nempilo yakhe. Into ebaluleke kakhulu kukutya okunokulinganisela kunye nokunakekelwa kweenwele.
Ukususela ekudleni kufuneka kupheliswe loo izitya eziya kwenza okubi ngaphezu kokulungileyo kwaye zishiye ezo zibaluleke kakhulu kumzimba. Siza kukuxelela malunga nento ofuna ukuyidla ukuze ufumane zonke iivithamini ezifunekayo, ukuze ulahlekelwe loo mapaundi angaphezulu.
- Qiniseka ukuba uquka ukutya kwezilwanyana ekudleni kwakho. Ziphantsi kweekhalori kwaye zincedo kakhulu. Unokugxila kwiintlanzi zasemanzini nakweentlanzi eziphantsi kweenqatha. Ukugcina iinwele ziphilile, imenyu engabikho kwimida kufuneka ibe ubuncinane ama-500-700 amagremu asekuhlaleni.
- Ezinye izondlo zicebisa ukuba zingabandakanyi inyama ekudleni. Nangona kunjalo, asikhuthazi ukwenza oku. Into efunekayo ukuyenza kukuba usebenzise okuthile okulula, umzekelo umnyama omhlophe kwaye udibanise ngokuthe ngqo kunye nezinye iimveliso. Ngeveki kubalulekile ukutya ama-500 ukuya ku-1000 amagremu enyama. Emva koko iinwele zakho nesikhumba ziya kubonakala zikhulu.
- Ukutya kwakho kufuneka kukhutshwe nge-sausage yegazi kunye nesibindi seenkomo. Kwanele ukutya ama-50 amagremu wale mveliso ngemini ukulibala ngeengxaki ngeenwele.
- Musa ukulibala ngemifuno eluhlaza. Ncedisa ukutya kwakho nge-lettuce, isipinashi, ipilisi eluhlaza, i-broccoli. Ngomhla kubalulekile ukutya ukuya kwi-200 gram yeemveliso ezinjalo.
- Qiniseka ukuba udle iziqhamo kunye nezithelo ezomileyo. Ungadla naluphi na iziqhamo: iimango, iibhanana, i-kiwis, i-oranges, i-avocados, ii-apula kunye nezinto ezifana. Kubaluleke kakhulu ukuba udle igrama ezili-100 zeziqhamo zintsuku ngosuku okanye i-20 grams yezithelo ezomileyo ngosuku.
- I-Porridges iyanceda gqitha iinwele. I-oats kunye ne-porridge zilungele izinwele. Ukugcina amandla, ukukhanya kwe-chic kunye nokukhula okunempilo, kucetyiswa ukuba udle isigamu seglasi enye yezolimo emva kweentsuku ezimbini.
- I-cottage cheese ebaluleke kakhulu, kuba iqukethe iiprotheni ezininzi. Ngomhla kufuneka udle ubuncinane i-100 gram.
- Amantongomane aneeminerali kunye nama-amino acidiweyo. Ngoko ke, kufuneka udle isipuni esisodwa samantongomane, i-cashew, i-walnuts, i-peanuts, imisedare, i-almond, i-hazelnuts kunye nezinto ezinjalo.
- Musa ukulibala imifuno yemifuno, enokufumaneka kwimifuno okanye kwioli yeoli. Ubuncinane i-tablespoon yeeyi kufuneka isetyenziswe ngosuku.
Njengoko ubona, ukutya kukuhluke kakhulu, ngoko awuyi kukwazi ukusebenza ngaphandle kokusebenzisa ukutya okuchanekileyo. Ukongezelela, akudingeki uzinqande kakhulu.
Yintoni enokubaluleka kokutya kwakho?
Ukongeza kwinto yokuba kuyimfuneko ukuzisa iimveliso ezinoncedo kwisondlo sakho, kubalulekile ukuba ungabandakanyi iimveliso eziyingozi kuwo. Ngexesha lokutya kufuneka ubalekele ngokutya okubukhali, okunobisi, okutshaya, okunamafutha kunye okuthosiweyo. Kwakhona, umntu makangadli ukutya okungagcini kakuhle, umzekelo, ukutya okusemathinini.
Musa ukulibala ngengozi yeepees, i-hamburgers, izinja ezishushu, i-shawarma kunye nezinye ukutya okukhawulezayo. Ziyichaphazela kuphela inani lakho, kodwa nakwiimeko zeenwele. Hlaziya imenyu yakho kwaye uphume ngokupheleleyo kwiitya zokutya. Ukulungiselela umzimba wakho ukutya, zilungiselele kanye ngeveki ukukhulula iintsuku kwinyanga enye.
Ukongeza, ndifuna ukongeza ezinye iingcebiso malunga nendlela yokugcina iinwele kwiimeko ezilungileyo ngexesha lokutya. Ngexesha lokutya, i-multivitamines kunye ne-BAD aziphazamisi. Baya kunika umzimba umzimba wonke ngezinto ezilahlekileyo ngokupheleleyo. Thenga iimveliso eziqukethe amaprotheni, i-keratin, i-chitosanone kunye ne-imimethicone. Unokwenza iimaski kwi-bathe shea, jojoba, avocado nabanye.