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Ngabe ubusaphethe isisindo sakho seholide futhi uhlela ukubuyela emikhubeni yakho yokudla enempilo ngaphambili? Kodwa-ke, ngabe usakuthola kunzima? Lokhu kwenzeka kuwo wonke umuntu, njengoba umzimba uthatha isikhathi ukujwayela imikhuba emisha yokudla enempilo.
Ukuhlakulela imikhuba yokudla enempilo akuyona into edidayo futhi enzima, njengoba abaningi bengacabanga. Izinyathelo ezibalulekile ukudla ukudla okutholakala kakhulu ezitshalweni nokubeka umkhawulo ekudleni okusetshenzwe kakhulu.
Imikhuba yokudla enempilo ayikona ukulinganiselwa okuqinile kokudla noma ukuzincisha wena ukudla okuthandayo. Imayelana nokwenza uzizwe umkhulu, unamandla amaningi, uthuthukisa impilo yakho futhi uzinzise imizwa yakho.
Imikhuba yokudla ingakusiza nokuthi ugcine isisindo esinempilo futhi ugweme izinkinga ezithile zempilo. Nawa amathiphu ayi-10 wemikhuba yokudla enempilo ezoba yinhle emqondweni wakho nasemzimbeni wakho.
1.Dla Ukudla Okunhlobonhlobo
Ukugcina umkhuba wakho wokudla okunempilo, yidla izinhlobo eziningi zokudla ezizosiza ekulweni nezifo ezizama ukuhlasela umzimba wakho. Ukudla izinhlobo ezahlukahlukene zokudla kuzokunikeza zonke izakhamzimba futhi kuzokhawulela nokuchayeka kwakho kunoma iziphi izibulala-zinambuzane noma izinto ezinobuthi ezingaba khona ekudleni okuthile.
2. Usayizi Wengxenye
Uma usebenzisa ukudla okunekhalori eliphezulu, usayizi wengxenye uyisihluthulelo. Uma udla endaweni yokudlela, khetha okokuheha ongabelana ngakho nomngani wakho. Funda amalebula okudla ngokucophelela ukuze uhlole okuqukethwe kwawo okunamafutha nosayizi wokuphaka ukuze uzivikele ekudleni kabili amafutha.
3. Yidla umkhiqizo omusha
Hlanganisa isilinganiso semifino nezithelo ekudleni kwakho. Faka zonke izinhlobo zemifino enemibala nezithelo ukukunikeza izakhamzimba, i-fibre nezinye izinhlanganisela. Izosiza ekuvikeleni izinhlobo ezithile zomdlavuza nezinye izifo. Khetha imidumba nezithelo eziphelele bese ukhipha izithelo ezisemathinini nemifino.
4. Ukudla Okusanhlamvu Okuphelele
Faka okusanhlamvu okuphelele okufana nesinkwa samabele, oats, ukolweni kanye nebhali. Ukudla okusanhlamvu okuphelele kuzokunikeza zonke izakhamzimba ezidingeka emzimbeni. Abantu abakhuluphele kakhulu abadla okusanhlamvu okuphelele bancipha kakhulu kunalabo abadla ukolweni ocwengileko.
5. Susa ama-carbohydrate acwengisisiwe
Ama-carbs acwengekile ngesinkwa esimhlophe, ukudla okulula kanye ne-pasta awanayo ifayibha yokudla futhi ahluthwe izakhi zomzimba eziningi ezibalulekile. Futhi, nciphisa ukudla okuqukethe ushukela ongeziwe, njenge-soda nokudla okusetshenzisiwe. Lokhu kuqukethe amakhalori angenalutho futhi kufaka isandla ekuzuzeni isisindo.
6. Yidla Izinhlanzi Namantongomane
Inhlanzi iwumthombo omuhle wamaprotheni futhi iqukethe amavithamini namaminerali amaningi kanye nama-omega-3 fatty acids asiza ukuvikela izifo zenhliziyo. Amantongomane futhi aqukethe amafutha anempilo alungele umzimba wakho futhi angeke akhuthaze ukuzuza kwesisindo njengamanye amafutha agcwele.
Izinzuzo Eziyishumi Zezempilo Zokudla Inhlanzi Nsuku Zonke
7. Nciphisa Inyama Ebomvu
Inyama ebomvu nenyama esetshenzisiwe inamafutha agcwele angakhuphula i-cholesterol ye-LDL (embi). Ukugcina amazinga akho e-cholesterol elawulwa, khetha inyama enomzimba nemikhiqizo yobisi ephansi. Inyama enciphile njengamabele enkukhu kanye nemfanzi iqukethe amaprotheni aphezulu kepha ayiqukethe amafutha agcwele.
8. Khipha ama-Trans Fats
Amafutha eTrans atholakala kumafutha emifino ane-hydrogenated atholakala kuzimpahla ezibhakiwe ezentengiso, ukudla okulula kanye nokudla okusheshayo. La mafutha e-trans anyusa i-cholesterol embi futhi anciphise i-cholesterol enhle. Ukuze ugcine umkhuba wakho wokudla okunempilo, nakanjani udinga ukukhipha amafutha we-trans.
9. Khulisa i-Potassium
Yidla izithelo ezinothe kakhulu nge-potassium ezizosiza ukwehlisa umfutho wegazi lakho ngokulinganisa imiphumela emibi kasawoti. I-Potassium nayo ingenye yamaminerali abalulekile umzimba othembele kuwo kakhulu ukuze usebenze kahle.
Izithelo ezi-12 eziphezulu ze-Potassium Okufanele Uqale Ukudla Manje
10. Thola Umthamo Wakho We-calcium Ne-Vitamin D
I-calcium nevithamini D kubalulekile empilweni yethambo. Thola i-calcium emikhiqizweni yobisi futhi uma ungakwazi ukuthatha i-calcium ekudleni, thatha isithasiselo se-calcium. Ngakolunye uhlangothi, uvithamini D uyadingeka ukugcina amathambo akho eqinile futhi umthombo ongcono kavithamini D uvela ekukhanyeni kwelanga.
11. Nciphisa Utshwala
Ukuphuza utshwala ngokulinganisela kulungile kodwa ukwanda kokuphuza utshwala kuzoholela ezinkingeni ezahlukahlukene zezempilo. Kungalimaza ikhono lakho lokushayela futhi kungakhuphula ubungozi bemidlavuza ethile. Esikhundleni salokho, ungaphuza iwayini elibomvu ngamanani alinganiselayo.
Yabelana ngale ndatshana!
Uma ukuthandile ukufunda le ndatshana, yabelana ngayo nabangani bakho nomndeni wakho.
Izinzuzo Eziyishumi Zezempilo Zokugijima
