Njengomthetho, sigula kakhulu ebusika, entwasahlobo nasekwindla. Ngeli xesha, imozulu inceda ekunciphiseni umkhuhlane kunye nokubonakala kweempawu ezincinane. Ngethuba lokubanda kwemozulu, umzimba wethu unobuthakathaka kwaye uhlaselwa zizifo. Kodwa oku kungalungiswa ngokutya okufanelekileyo. Kakade, ukutya okunye akuvumelekanga. Kubalulekile ukuba ugqoke ngokufudumeleyo, thatha amavithamini uze ungavumeli umzimba uphumelele. Kodwa ke ukutya okulungileyo kusekuqaleni. Masisebenze kunye kunye nokwakha ukutya kwasebusika.
Eyona nto inokusetyenziswa yimveliso emitsha
Ngamnye wethu uyazi ukuba ebusika izityalo ezininzi kunye nemifuno ziya kuba zibiza kakhulu. Kwaye iindawo eziphambili zeivithamini. Kodwa eqinisweni, ukutya kwasebusika kungenziwa kungabizi. Ngenxa yoko, kulula ukuthenga ezo ziqhamo kunye nemifuno esesitheleni: israyi, izaqathe, iklabishi, beet. Le mifuno iqukethe iivithamini ezininzi. Ukongeza, ziyakudliwa zimbini eziluhlaza kunye nezitshini. Iindiza ezivela kule mveliso ziya kuba luncedo.
Musa ukulibala ngeziqhamo. Ingaba ngamaapulo, i-oranges, i-lemons, iibhanana, i-tangerines, iidiliya, i-grapefruit kunye ne-tadaleye. Amaxabiso kuzo zonke ezi aphezulu kakhulu, ngoko ke wonke umntu unokukwazi ukuzifumana. Ukongezelela, ukuba konke oku kuncedo kakhulu, kukwahle kakhulu.
Kwimozulu ebanda, kufuneka uhlale udla ukutya okutshisayo. Ingaba iisobho, iifasati - iifatata ezifihliweyo, i-borscht kunye ne-tadaleye. Ubuncinane ngemini, esi sidlo kufuneka sibe khona ekudleni kwakho, nokuba awuyithandi ngokwenene.
Faka amafutha kwisondlo sakho. Ziyinto engapheliyoyo ebusika. Ekudleni kwakho kufuneka kube ngama-55% weemfuyo zezilwanyana kunye ne-45% yesityalo. Ukuba unamathela kukutya okanye ukuzila ukutya, uncike kwiintlanzi ezinamanci - ityhuna kunye ne-salmon. Ukongezelela kumatshini, kukho ezininzi izinto ezinobuncwane kunye nezincinci kwiintlanzi.
Ngokuxhomekeke kulohlobo lomsebenzi, kufuneka ubale inani leekhalori ezifunekayo ngosuku. Ukuba usebenze ngokomzimba okanye usebenze ngengqondo, ngoko kufuneka ufumane i-kilocalories engaphantsi kwama-2,400 ngosuku. Ngaphandle koko, umzimba wakho uya kuba yinyango elula yezifo kunye neentsholongwane.
Vuthela kwii-microbes
Ukuze ukhusele umzimba wakho kwiintsholongwane, kufuneka udle anyanisi kunye negarli yonke imihla. Ngaba wayesazi ukuba ukusebenzisa i-clove enye yegalikhi ngosuku kunesidakamizwa esibalulekileyo kunye nomphumo wokukhusela? Ukuba ukwesaba ukuvumba okuqhubekayo, gxininisa iinto zonke ngaphandle kokuhlafuna. Kwakunjalo okufanayo malunga nesaphetha. Akuncedi ngaphantsi. Ndiyabulela kwi-phytoncides, equlethe kuyo, inefuthe elichasene nefuthe kwaye ikhulisa amandla okukhusela omzimba.
Ukuze ukwazi ukujamelana nezifo, umzimba ufuna izinto ezifana neprotheni, isinyithi, i-zinc kunye ne-selenium. Konke oku kufumaneka kwinqwaba, kwaye kuninzi. Ebusika, inyama yenkomo inokudibaniswa nemifuno kunye negalikhi.
Ebusika, umthwalo kwi-thyroid gland iyanda. Ngoko ke, kubalulekile ukufaka iodine eyaneleyo ekudleni kwakho. Le nxalenye ininzi enkulu kwi-persimmon, inhlanzi yolwandle, i-anyanisi. Iodine ingafumaneka kwakhona kwiivithamini zeemfuno ezizodwa.
Ukuba uhlala ubanda ebusika, nangona ugqoke ngokufudumele, oku kungabonisa ukuba unengxaki ngesinyithi emzimbeni. Intsimbi ingafumaneka kwimveliso enjengama-apula, amakhowe, izityalo kunye nomzimba.
Ukuba uthanda iilekese kwaye ungabonakali ubomi bakho ngaphandle kwabo, ke akufanele uwashiye ngokupheleleyo. Kodwa kuyafaneleka ukusetyenziswa. Ekubeni awuyi kuzuza kuyo nayiphi na into edliweyo yekhekhe okanye ikhekhe. Kodwa iikhalori ezingaphezulu kunye noshukela zanele. Kukulungele ukutshintsha zonke ezi zidlo ezinomdla ngezityalo ezomileyo, iinqatha okanye izithelo ezintsha.
Iziphuzo ezona zihle kakhulu ebusika ziya kuba i-teas, i-decoctions, iziphuzo ziselo kunye ne-infusions, equle inani elincinci lokushukela. Ukongeza, kufuneka uphuze amanzi amaninzi. Ngenxa yokuba ukulahlekelwa kwamanzi ngamanzi kukunyusa amathuba okubamba ubanda. Kucetyiswa ukuba ungabandakanyi ikhofi kunye neziphuzo zotywala, eziqukethe i-caffeine.
Yintoni ekufuneka isidlo sasekuseni
Isidlo sakusasa sisinye sezimbalwa ezibalulekileyo zokutya kwethu. Ukusuka endleleni esidla ngayo isidlo sakusasa ekuseni, impilo yethu iya kuxhomekeka kuyo yonke imini. Ngoko ke, kufuneka uhlale udla ekuseni. Ngokukodwa ebusika. Emva kwakho konke, umzimba wethu udinga iingalo ezongezelelweyo ukulwa nezilwanyana kunye nezifo.
Bonke abantu banokuhlulwa kwiindidi ezimbini. Uhlobo lokuqala lunokuthi lusetyenziswe kulabo abasetyenziselwa ukuba badle isidlo sakusasa ekuseni, njengoluhlobo lwesibini lwabantu abanako ukutya isanti kunye neti. Ngelishwa, uninzi lwezenzululwazi luye lwafakazela ukuba uluhlu lwabantu abenqaba ukutya kwasekuseni ekuseni, luyakwazi ukuhlushwa zizifo zentliziyo, uxinzelelo kunye nokunciphisa umzimba. Ukongeza, ukuba ungadli isidlo sakusihlwa, ngokosemini, udle kabini ngokuqhelekileyo. Ngoko ke, ukutya okunye okunye okuya kubakho kuya kwicala.
Ukuziqhelanisa nokuba ufuna ukufumana isidlo sakusasa okungenani isigamu seyure emva kokuba uvuka. Ngokukhawuleza emva kokuvusa, akufanele uqale ukutya, njengoko umzimba udinga ixesha lokumisa emva kokuphumla. Ngokukhawuleza xa uphuma embhedeni, sisela iglasi yamanzi afudumele kunye nejisi lemon kunye nobusi. Emva koko unokuthatha ishawa. Ngeli xesha ixesha isisu sakho siya kuqala ukusebenza kwaye uya kuba nesidlo.
Ngesidlo sakusasa ungadla yonke into oyifunayo. Kodwa kungcono ukukhetha okokutya okulandelayo: amaqanda abilisiwe, i-yogurt, ubunzima bendoda, isaladi yesithelo. Musa ukutywala. Ngaphandle koko, uya kuba neentlungu zokulala nokugqithisa. Kungcono ukufumana encinane kuyo kwaye wenze ilanga elincinane le sandwich okanye i-apula ngosuku. Ukuba usebenza udibene nomsebenzi wengqondo, yongeza kwidlokhole encinane okanye ubusi. Ezi zokutya ziya kuzalisa ingqondo yakho nge-glucose.
Ukuba unosuku olulukhuni, apho kudingeke amandla okwenyama, kwasekuseni isidlo sakusasa kufuneka sibe sisigxina. Unokwenza isandwich kunye nenkukhu, i-lettuce, utamatisi kunye nopele. Kunconywa ukuba uyifake esikhundleni sinobumnyama okanye ibinki. Ukusuka kwisonka esimhlophe, banamandla kakhulu, kwaye ngaphandle koko, akunelisekanga. Ngomso wakho rationnochno kusasa kunye ne-porridge, unokukwazi ukudibanisa ubisi.
Ukufumana amandla oyifunayo yonke imini, lungisa i-omelette ngeeshizi. Unokwenza isidlo sasekuseni se-muesli ngamanothi, ubisi kunye neziqhamo. Ukuba ufuna, lungiselela i-pancakes nge jam okanye i-cheese kwi-cream cream.
Ukuze uhlale uphilile ebusika, kufuneka udle ngokupheleleyo kwaye ukhethe ezo zokutya eziqukethe inani elikhulu lamavithamini, i-macro ne-microelements.