I-Hypertrophic Cardiomyopathy: Izimpawu, Izimbangela, Ukwelashwa Nokuvimbela Buka Isampula Ngezaziso Ezisheshayo VUMELA IZAZISO Ngezaziso Zansuku zonkeVele ungene
-
I-Chaitra Navratri 2021: Usuku, i-Muhurta, Amasiko Nokubaluleka Kwalo Mkhosi -
- I-Hina Khan Iyakhazimula Nge-Copper Green Eye Shadow Nezindebe Ezinombala Ezicwebezelayo Thola Ukubukeka Ngezinyathelo Ezimbalwa Ezilula!
- I-Ugadi ne-Baisakhi 2021: Spruce Up Your Festive Look With Celebs-Inspired Traditional Suits
- I-Daily Horoscope: 13 Ephreli 2021
I-Chaitra Navratri 2021: Usuku, i-Muhurta, Amasiko Nokubaluleka Kwalo Mkhosi Ungaphuthelwa
- UMedvedev ukhipha eMonte Carlo Masters ngemuva kokuhlolwa okuhle kwe-coronavirus
- UVishnu Vishal noJwala Gutta bazobopha ifindo ku-Ephreli 22: Bheka imininingwane lapha
- IKabira Mobility Hermes 75 Isivinini Esikhulu Sokulethwa Kokuhweba Esethulwe ENdiya
- I-Ugadi 2021: UMahesh Babu, uRam Charan, uJr NTR, uDarshan kanye nezinye izinkanyezi zaseNingizimu Afrika bathumela izifiso kubalandeli babo
- Ukuwa Kwentengo Yegolide Akukhathazi Kakhulu Ama-NBFCs, Amabhange Kudingeka Aqaphe
- Izikweletu ze-AGR Nendali Yamuva Ye-Spectrum Endalini Engathinta Umkhakha We-Telecom
- Umphumela Wokugcina we-CSBC Bihar Police Constable Final 2021 Umenyezelwe
- Izindawo ezi-10 ezihamba phambili zokuvakashela eMaharashtra ngo-Ephreli
Ukudla kwasekuseni yisidlo esibaluleke kakhulu sosuku. Ukuba nesidlo sasekuseni esinempilo nesinomsoco kuqinisekisa ukuthi unikwe amandla usuku lonke ukwenza imisebenzi yosuku. Kubaluleke kakhulu ukuthi ungeqi isidlo sasekuseni nganoma iyiphi imali. Ukuphuthelwa ukudla kwasekuseni kungaholela ezinkingeni eziningi zempilo.
Ngaphandle kokukugcina unamandla, ukudla kwasekuseni okunomsoco kukwenza ube nempilo ngokuhamba kwesikhathi. Ngaphezu kwalokho, lesi sidlo sokuqala sosuku siphinde sisekele izinhloso zakho zokwehlisa isisindo. Lapho uzama ukunciphisa isisindo, ukunaka kakhulu lokho okudlayo ngesidlo sasekuseni kungakusiza ukuthi ufinyelele isisindo sakho sokulahlekelwa isisindo ekuqaleni.
Ngokobuchwepheshe, ibhulakufesi kufanele lidliwe kungakapheli ihora elilodwa uvukile. Uma ungalambile kakhulu ngokushesha ngemuva kokuvuka, ungahlukanisa lesi sidlo sibe izingxenye ezimbili ezincane. Yiba nokuncane ngokushesha ngemuva kokuvuka nokunye ukudla okuncane mhlawumbe ngemuva kwehora noma amabili.
Futhi, uma uzivocavoca ekuseni, ungadla okuthile okulula ngaphambi kwesikhathi sakho sokuzivocavoca bese kuthi okuthile okusindayo kube ukuzivocavoca isigamu sehora. Zama ukuthola ibhulakufesi eliningi elisekelwe e-carbohydrate ngaphambi kokuzivocavoca kanye neprotheyini-centric eyodwa ngemuva kwalokho.
Kukhona ukudla okuthile okuthi uma kufakwa enkambisweni yasekuseni yansuku zonke kungakuniki izinzuzo ezanele zezempilo kepha futhi kungakusiza ugcine isisindo esinempilo.
Ngakho-ke, uma ufisa ukulandela umbuso wokwehla kwesisindo, kungcono wazi ukudla okungakusiza ukuthi ufinyelele umgomo wakho wokwehlisa isisindo. Funda ukuze wazi ukuthi yini ongayidla ngesikhathi sasekuseni ukuze wehlise isisindo ngendlela enempilo.
Yidla ukudla okulandelayo okungu-23 ngesikhathi sasekuseni bese ubona ukwehla kwesisindo okunempilo:
1. Yogathi
I-yoghurt ibhekwa njengokunye kokudla okuhle kakhulu kobisi. Iqukethe ama-probiotic (amabhaktheriya nemvubelo) akwazi ukwenza ngcono ukusebenza kwamathumbu akho. Amathumbu anempilo avimbela ukuvuvukala nokumelana ne-leptin okubangela ukukhuluphala. I-yoghurt enamafutha agcwele ilungile uma uzama ukunciphisa isisindo. Gwema iyogathi enamafutha amancane njengoba ilayishwa ushukela. I-yoghurt nayo iyanambitheka kakhulu lapho idliwa kanye nohlamvu lokudla kwasekuseni.
2. Amaqanda
Amaqanda athandwa ngoyedwa. Kodwa-ke, njengoba kukhonjwe ngephutha ngabaningi, amaqanda awaholeli ekuhlaselweni yinhliziyo noma athinte i-cholesterol egazini nganoma iyiphi indlela. Empeleni, kungenye yokudla okuhle kakhulu ukwehlisa isisindo. Anamaprotheni amaningi kanye namafutha anempilo akwenza ugcwale ngokushesha ngamanani alinganiselwe wamakhalori.
Njengoba aminyene kuzakhamzimba, amaqanda ahlinzeka umzimba wakho ngazo zonke izakhamzimba ezidingekayo (amavithamini namaminerali abalulekile ayi-13 ngenkathi usekudla okunomkhawulo wekhalori. Ucwaningo luthole ukuthi amaqanda angasiza ukuvimbela ukudla ngokweqile lapho kudliwa ngesikhathi sasekuseni uma kuqhathaniswa nokusetshenziswa kwama-bagels. Amaqanda akhuthaza ukwehla kwesisindo ngokucindezela isifiso sokudla.
3. Broccoli
Le mifino icebile ku-fiber futhi iyagcwalisa impela. Iqukethe nesilinganiso esihle samaprotheni uma kuqhathaniswa neminye imifino. Lapho uzama ukunciphisa isisindo, ukudla le mifino ye-cruciferous kuhle njengoba kuyinhlanganisela ephelele ye-fiber, amaprotheni namafutha aphansi. I-Broccoli yaziwa nangokuthi iqukethe into elwa nomdlavuza ebizwa nge-sulforaphane.
4. Imbewu yeChia
Ebhekwa njengokudla okunomsoco kakhulu, imbewu ye-chia iqukethe u-11 g wefayibha, u-9 g wamafutha no-4 g wamaprotheni nge-ounce elilodwa (28 g). Imbewu ye-Chia inikezela nge-1 g kuphela ye-carbohydrate egayekayo ngokusebenza ngakunye ngakho-ke ingabizwa ngokuthi ukudla okuphansi kwe-carb kanye nomthombo ongcono kakhulu we-fiber.
Ngenxa yalokhu okuqukethwe kwe-fiber ephezulu, imbewu ye-chia iyakwazi ukumunca isisindo esiphindwe kayishumi nambili emanzini. Iphendukela kufomu le-gel futhi inwebe lapho usesiswini sakho. Ngokubheka umthethosisekelo wayo wokudla okunempilo, imbewu ye-chia nakanjani yakha ukudla okubalulekile ekudleni kwakho kwesisindo. Izimbewu zeChia zikugcwalisa kalula futhi kunganciphisa isifiso sokudla, zikuvimbele ekudleni ngokweqile.
5. Ubhontshisi Omnyama
Lokhu kungasiza ekunciphiseni isisindo. Ubhontshisi omnyama uphezulu ku-fiber (16 g ku-100 g ukukhonza) namaprotheni (21 g ku-100 g ukukhonza), aziwa ngokuholela ekusuthweni. Ubhontshisi omnyama nawo aqukethe isitashi esimelana naso. Kodwa-ke, kufanele uzilungiselele kahle ukuze zigayeke kalula.
6. Ukwatapheya
Esinye sezithelo ezihluke kakhulu, ukwatapheya, ngokungafani nezinye izithelo, azilayishwa nge-carbs. Ukotapeya uqukethe amafutha anempilo. Lesi sithelo siphezulu ku-oounic acid e-monounsaturated. Lawa ngamafutha afanayo atholakala emafutheni omnqumo. Ukwatapheya uqukethe inani elihle lamanzi nefayibha, ngaleyo ndlela ungabi namandla amaningi.
Ungangeza kumasaladi yemifino futhi ubenzele ibhulakufesi. Ucwaningo lukhombisile ukuthi okuqukethwe okunamafutha kwalesi sithelo kuyakwazi ukukhulisa ukumuncwa kwe-beta carotene ne-carotenoid. Ukwatapheya uqukethe ne-potassium. Lokhu kwenza lesi sithelo sibe ngomunye wemithombo engcono kakhulu yamafutha enempilo okufanele afakwe ekudleni kwakho kokunciphisa umzimba. Kodwa-ke, gcina ukudliwa kwalesi sithelo ngokulingene.
7. Ama-walnuts
Ngokuphikisana nenkolelo evamile, ama-walnuts awakhulumi ngendlela ongakholelwa ngayo. Zisebenza njengokudla okuhle kakhulu ongakudla ngesikhathi sakho sasekuseni. Ama-walnuts ane-15 g yamaprotheni, i-7 g ye-fiber kanye nama-56 g wamafutha enempilo ku-100 g ekhonzwayo. Lokhu kukhuthaza ukwehla kwesisindo okufakazelwe yizifundo ezahlukahlukene. Kodwa-ke, njengoba enama-kilojoule amaningi, qiniseka ukuthi awudli ngaphezu kwedlanzana lawo. Ama-walnuts angadliwa njengesidlo esisheshayo futhi.
8. Ama-alimondi
Uma kudliwe ngokulinganisela, lokhu kungaba ukwengeza okuhle ekudleni kwakho kwesisindo. Banamafutha angama-49 g, ama-21 g wamaprotheni kanye no-12 g wefayibha ku-100 g wokuphaka. Abantu abadla ama-alimondi batholakala bephilile futhi bezacile kunalabo abangadli. Ukudla ama-alimondi kungathuthukisa impilo yakho yonke ye-metabolic. Kodwa-ke, ungazinikeli ngokweqile ngama-alimondi amaningi. Unabo ngokulinganisela. Ama-alimondi ama-4 kuye kwayi-5 kufanele anele usuku.
9. Uhayayi
Ukudla i-oatmeal njalo ngesikhathi sasekuseni kubonise ukuthi kunemiphumela emihle yokwehlisa isisindo. I-oatmeal igcwele i-fiber (11.6 g nge-100 g yokuphaka) futhi ingakwenza uzizwe ugcwele isikhathi eside. I-oatmeal ihlotshaniswa nama-carbohydrate 'akhululwa kancane' futhi ngokusho kwezifundo, ukuthola lokhu ngesikhathi sokudla kwasekuseni okuhleliwe amahora amathathu ngaphambi kokuzivocavoca umzimba kungakusiza ushise amanoni amaningi. Ama-oats alayishwe ama-beta-glucans akhulisa ukusutha, ngaleyo ndlela akuvimbele ekudleni ngokweqile.
10. Upelepele Wensimbi
Upelepele wensimbi ubhekwa njengolukhulu ekwehliseni isisindo. Zingasetshenziswa ukugcwalisa noma yisiphi isidlo sasekuseni ngaphandle kokufakwa kwama-calories. Upelepele wensimbi ungumthombo omuhle kavithamini C no-B6, i-folate, i-potassium ne-manganese. Ziyaziwa futhi ukuthi zisebenza kahle ekushiseni amanoni emzimbeni.
11. Amagilebhisi
Kwenziwe izifundo zokuthi isithelo samagilebhisi singasiza kanjani ekwehliseni isisindo. I-hybrid ye-orange ne-pummelo, i-grapefruit inokuqukethwe okuphansi kwe-carbohydrate. Ukudla isigamu se-grapefruit isigamu sehora ngaphambi kokudla kwasekuseni kungakusiza uzizwe usuthi futhi yingakho wenza ukuthi udle kancane.
12. Ibhotela Lamakinati
Ucwaningo luthole ukuthi ukudla okunokudla okunamazinga aphezulu wamafutha e-monounsaturated kungasiza ekwehliseni isisindo. I-peanut butter ingenye yazo. Empeleni, ibhotela lamantongomane linama-50 g wamafutha, ama-25 g wamaprotheni nama-20 g ama-carbohydrate ku-100 g okhonzayo. Amafutha ebhotela lamantongomane angamafutha e-monounsaturated anempilo yenhliziyo. Lokhu kuyefana nohlobo lwamafutha atholakala nakuma-avokhado, amantongomane nakumafutha omnqumo.
13. Ibhotela le-Almond
Amantongomane ngokuvamile abhekwa njengezakhi zomzimba ezisiza ekwehliseni isisindo. I-100 g yokuphaka ibhotela le-alimondi ine-56 g yamafutha, ama-21 g wamaprotheni no-10 g we-fiber. Ibhotela le-almond laziwa ngokulawula ngempumelelo amazinga kashukela egazini. Lokhu kuyasiza ekuvikeleni ukucwiliswa emazingeni kashukela okwenza abantu badle ukudla okulula okunekhalori okunosawoti kakhulu noma okunoshukela omningi. Amabhotela e-nut nawo ahambisana nokuncishiswa kwe-LDL (i-cholesterol embi).
14. Amaphrotheni Powder
Amaprotheni abhekwa njengabaluleke kakhulu lapho kuzanywa ukunciphisa isisindo. Ukuthola amaprotheni anele kukhulisa umzimba wakho. Kunganciphisa nokudla kwakho futhi kukusize ekulahlekelweni ngamafutha omzimba ngaphandle kokulahlekelwa yimisipha. Ungafaka ukuzamazama kwamaprotheni ekudleni kwakho kwasekuseni okujwayelekile. Lokhu kuzokusiza impela ukufeza izinhloso zakho zokwehlisa isisindo.
15. Ama-apula
Ngokuya ngocwaningo lwakamuva kuFood Chemistry, ama-apula akhombisile ukuthi ayasebenza ekugcineni amakhilogremu angeziwe. Lokhu kungenxa yokuthi ama-apula aqukethe izinto ezingagayeki ezinjenge-fiber nama-polyphenols. Lokhu kukhuthaza ukukhula kwamagciwane amahle emathunjini ahlobene nokuncipha kwesisindo.
16. Ubhanana
Ubhanana ugcwele ifayibha (2.6 g ku-100 g ukhonza) futhi unama-calories aphansi. Ungafaka ubhanana esidlweni sakho sasekuseni njengoba lokhu kusebenza kahle futhi kunomsoco. Ubhanana uhlinzekela ibhulakufesi elincane. Bangangezelelwa okusanhlamvu sakho sasekuseni. Kungadliwa futhi njengokudla okulula kwemihelo yakho yendlala encane. Ubhanana nawo ungumthombo ocebile we-potassium.
17. Ikhabe
Ikhabe, njengoba sonke sazi, lingamaphesenti angama-90 amanzi. Kunama-calories amancane futhi kunovithamini C no-A no-magnesium. Kusebenza njengokuqabula lapho kudliwe kanye nebhulakufesi lakho. Ihambisa amanzi ngokwedlulele futhi ikwenza uzizwe ugcwele, okungenani isikhashana. Ayinawo amafutha noma i-cholesterol. Ukukhetha ukudla ikhabe kunokudla okungenamsoco kungakusiza wonge amakholori amaningi. Izinkomishi ezimbili ezisikiwe zamakhabe amakhabe anama-calories angama-80 ngaphandle kwamafutha.
18. Amajikijolo
Abaphenyi bathole ukuthi ngokungafani nezinye izithelo eziningana, amajikijolo anamazinga aphezulu kakhulu ama-antioxidants. Ziyakwazi ukukhulisa amasosha akho omzimba futhi zibhekwa njengezinenani eliphezulu lokudla okunempilo. Kanye nokuba umthombo obalulekile we-fiber, amajikijolo agcwele amavithamini C, B6 no-A namaminerali. Amajikijolo asebenza njengesiphuzo sasekuseni esinempilo nesiphundu.
19. Amazambane Amnandi
Ubhatata ubhekwa njengomkhulu uma uzama ukunciphisa isisindo. Lokhu kunjalo ngenxa yokuqukethwe kwayo okuphezulu kwefayibha yokudla. Okuqukethwe kwe-fiber ephezulu (3 g kokukhulu okungu-100 g) kwamazambane kudlala indima enkulu ekusizeni ukuthi ufinyelele imigomo yakho yokwehlisa isisindo, ikakhulukazi uma idliwa ngesikhathi sokudla kwasekuseni. Kanye nefayibha yokudla, okuqukethwe ikhalori eliphansi kanye nenani elikhulu lamanzi akhona, kusebenza ndawonye ekwehliseni isisindo.
20. Isipinashi
Ungawudla isipinashi esiluhlaza noma esiphekiwe uyesabeka uma ufisa ukunciphisa umzimba. Isipinashi sicebile nge-iron (2.71 mg) ne-potassium (558 mg) futhi kubhekwe njengokufanele kakhulu ukuqina komzimba nokugcina impilo yonke yomzimba. Iphansi ikhalori futhi inomsoco kakhulu, okwenza ukuthi kube nokudla ekudleni kwasekuseni nsuku zonke. Ukuze wandise ukumuncwa kwensimbi kule mifino eluhlaza, yidla ukudla okunothile ngovithamini-C njengotamatisi, ijusi lewolintshi noma yisiphi isithelo esisawolintshi.
21. Imbewu yefilakisi
Qiniseka ukuthi udla isipuni sezinhlamvu zefilakisi nsuku zonke ngesikhathi sokudla kwasekuseni. Ku-100 g wokuhlinzeka ngemifilakisi, kune-27 g fiber kanye ne-18 g protein. Hhayi nje ukutholakala kwefayibha yokudla, iphrotheni lembewu yefilakisi ingakusiza ekunciphiseni ukuthanda kwakho ukudla.
Lokhu kugcina kukuvimbele ekudleni ngokweqile, ngaleyo ndlela kukusize wehlise isisindo. Imbewu yefilakisi, ngakho-ke, ithathwa njengokunye kokudla okukhuthaza kakhulu ukwehlisa isisindo. Umthetho ojwayelekile wokudla imbewu yefilakisi lapho uzama ukunciphisa isisindo ngukuthi: uma unesisindo esingamakhilogremu angama-180, bese udla cishe izipuni ezine zezimbewu zefilakisi lomhlabathi.
Yidla ukudla okunomsoco futhi okunomsoco ukuqinisekisa indlela yokuphila enempilo. Ukuzitika ngokuvivinya umzimba njalo nokufaka ukudla okukhulunywe ngenhla ekudleni kwasekuseni kungakusiza wehlise isisindo ngempumelelo.
