Ukukhulelwa yisikhathi esihle kakhulu njengoba ulindele ukufika kwengane yakho encane. Futhi ngenkathi ufuna ukuzenzela okungcono kakhulu wena kanye nengane yakho ekhulayo, konke kungase kukuxake ngezinto okumelwe uzilandele! Nokho, kunento eyodwa ongayenzela impilo yakho neyengane yakho ngaphandle kokucabanga ngokweqile ngayo—ukudla izithelo. Ngaphandle kokuchitha isikhathi esiningi, funda ukuze ukwazi okwengeziwe izithelo ukudla ngesikhathi sokukhulelwa !
Isithombe: 123RF eyodwa. Kungani Kufanele Abesifazane Bakhethe Izithelo Abazozidla Ngesikhathi Sokukhulelwa?
ezimbili. Yiziphi Izithelo Ezingcono Kakhulu Ongazidla Ngesikhathi Ukhulelwe?
3. Bheka Lolu hlu Lwezithelo Ezinhle Kakhulu Kwabesifazane Abakhulelwe!
Ezine. Imibuzo Evame Ukubuzwa
Kungani Kufanele Abesifazane Bakhethe Izithelo Abazozidla Ngesikhathi Sokukhulelwa?
Lapho ukhulelwe, abesifazane kudingeka badle ukudla okufanele ukuze izingane zabo zikwazi ukuthola imisoco edingekayo ukuze zidlule ezinguqukweni ezidingekayo zomzimba esibelethweni. Ucwaningo luveza ukuthi izingane ezingakutholi ukudla okunomsoco kusenesikhathi zisengozini yokuthola izifo lapho sezikhulile.Ukudla izithelo ngesikhathi sokukhulelwa inezinzuzo eziningana kokubili umama nengane. Okokuqala, izithelo zinomsoco, zigcwele amavithamini, amaminerali kanye ne-fiber. Ukudla ukudla okunengxube yezithelo kunikeza wena kanye nengane yakho okuningi izakhamzimba ezibalulekile .
Isithombe: 123RF Ngakolunye uhlangothi, izithelo zimnandi ngokwemvelo futhi zisebenza kahle ukwanelisa izifiso . Ukudla izithelo nakho kukugcina usuthi isikhathi eside kukusiza ukuthi ugweme ukulayisha ukudla okungeyona impilo nama-calories angenalutho.
Ithiphu: Izithelo ziwukudla okunomsoco futhi kanjalo, inketho engcono kunama-calorie angenalutho owathola ekudleni okungenamsoco.
Yiziphi Izithelo Ezingcono Kakhulu Ongazidla Ngesikhathi Ukhulelwe?
Isithombe: 123RF Bheka Lolu hlu Lwezithelo Ezinhle Kakhulu Kwabesifazane Abakhulelwe!
1. Igwava
I-Guava iqukethe izakhi ezihlukahlukene zomsoco futhi ngaleyo ndlela ingenye ye izithelo ezingcono kakhulu zokudla ngesikhathi sokukhulelwa . Kuphephile ukudla ngesikhathi sokukhulelwa, ukusiza ukuphumula imisipha kanye ukusiza ukugaya . I-Guava inothe nge-fibre, enqwabelanisa ukudla futhi ikugcine uzizwa usuthi, isiza ukuhambisa amathumbu ivimbela ukuqunjelwa kanye nama-hemorrhoids. Gwema ukudla ngokweqile ugwava njalo udle ezivuthiwe ngesikhathi sokukhulelwa.2. Ubhanana
Esinye isithelo esine-fiber ephezulu yokudla ubhanana! Ngaphandle kwalokhu, ubhanana ugcwele ama-acids abalulekile afana ne-omega-3 ne-omega-6. I-Omega-3 fatty acids yehlisa ingozi yokusikwa nokubeletha ngaphambi kwesikhathi, i-preeclampsia, ukucindezeleka, nokusiza ekwandiseni isisindo sokuzalwa. I-Omega-6 fatty acids ibalulekile impilo yenhliziyo .Ubhanana nawo ugcwele amavithamini abalulekile afana no-B-complex no-C, amaminerali afana ne-magnesium, i-manganese, ithusi, ne-selenium, okuwenza ube izithelo ezingcono kakhulu ongazidla ngesikhathi sokukhulelwa. I-Potassium ekubhanana inciphisa ukugcinwa koketshezi, ibhalansisa ama-electrolyte, futhi ikhuphule amasosha omzimba.
Isithombe: 123RF 3. Owolintshi
I-Orange nezinye izithelo ezisawolintshi zine-vitamin C ngobuningi. Le vithamini ibalulekile ekukhuleni nasekukhuleni kwamathambo namazinyo engane. I-Vitamin C nayo iyasiza amunca insimbi , okuyi-mineral ebalulekile yomzimba. Okubaluleke kakhulu, i-vitamin C iyi-antioxidant, inciphisa umonakalo obangelwa ama-radicals mahhala.Ngaphezu kwalokho, amawolintshi angumthombo omuhle we-fiber kanye i-folic acid . Uvithamini B oncibilika emanzini, i-folic acid ivimbela ukukhula kokukhubazeka okuhlobene nobuchopho nomgogodla ku-fetus, ngakho qiniseka ukuthi amawolintshi aphakathi kwezithelo okufanele uzidle ngesikhathi sokukhulelwa.
4. I-apula
Ama-Antioxidants kanye ne-vitamin C kuma-apula kubalulekile empilweni yonke. Ama-apula aqukethe namavithamini B, agcina amangqamuzana abomvu egazi enempilo. Ucwaningo lubonisa ukuthi ama-apula anciphisa ingozi yokungezwani komzimba nesifuba somoya ebuntwaneni. Ngaphezu kwalokhu, ama-apula agcwele insimbi esiza kwandisa i-hemoglobin ukukhiqiza futhi kuvimbele i-anemia.
Isithombe: 123RF 5. Kiwi
Le ndlu enamandla okunomsoco inothile nge-fibre yokudla, i-folic acid, amavithamini C no-E, i-potassium, i-carotenoid, nama-antioxidants. Ama-Kiwis aphinde abe namanye amaminerali ambalwa afaka isandla empilweni yonke kamama nengane.6. Ibhilikosi
Amabhilikosi aqukethe amavithamini namaminerali abalulekile njenge-folic acid, i-calcium, i-potassium , futhi i-magnesium . Amabhilikosi omisiwe angumthombo ocebile we-iron ne-fibre, athuthukisa ukukhiqizwa kwamangqamuzana abomvu egazi futhi alawule inqubo yokugaya ukudla, futhi ngaleyo ndlela ayizithelo ezinhle okufanele zidliwe ngesikhathi sokukhulelwa.
Isithombe: 123RF 7. Amajikijolo
Ama-strawberries, ama-raspberries, amajikijolo , nokunye kugcwele uvithamini C, i-folic acid, i-beta carotene, ama-antioxidants, i-potassium, nokunye. Konke lokhu ukusiza ukwakha umzimba wengane kanye namasosha omzimba .
Ithiphu: Ukudla ingxube ye izithelo zonke ngesikhathi sokukhulelwa uzokunika zonke imisoco ehlukahlukene oyidingayo wena nengane yakho ukuze niphile.
Imibuzo Evame Ukubuzwa
Q. Yiziphi izithelo ongazidla ngesikhathi sokukhulelwa?
A. Nakuba izithelo zizinhle empilweni ngesikhathi sokukhulelwa, nazi ezinye zazo okufanele ukugweme ukuzidla.- Uphayinaphu
Ukudla uphayinaphu kungabangela ukufinyela kwesibeletho, okungaholela ekuphuphumeni kwesisu. Ngaphezu kwalokho, lesi sithelo siqukethe i-bromelain, okuyi-enzyme ephukayo phansi amaprotheni . I-Bromelain ingathambisa umlomo wesibeletho futhi ilethe imihelo ngaphambi kwesikhathi! Ngakho, uphayinaphu awusona isithelo okufanele usidle ngesikhathi sokukhulelwa.- I-Papaya
Lesi sithelo sicebile ngemisoco kodwa singabangela izinga lokushisa lomzimba likhuphuke, okungaba nomthelela omubi kumntwana ngesikhathi sokukhulelwa. Futhi, i-latex e-papaya ingakhinyabeza ukukhula kwengane, futhi ibangele ukopha kwesibeletho, ngisho nokuphuphuma kwesisu.- Amagilebhisi
Amagilebhisi aqukethe i-resveratrol, okuyinhlanganisela enobuthi engabangela ubuthi noma izinkinga zokukhulelwa . Kodwa-ke, amagilebhisi aveza ingozi encane uma edliwa ngokulinganisela.
Isithombe: 123RF Q. Iyiphi indlela engcono kakhulu yokudla izithelo ngesikhathi sokukhulelwa?
A. Khumbula lawa macebiso!- Yidla Ngokuphelele
Ukudla isithelo esiphelele kuhlale kuyindlela engcono. Lokhu kusho ukuthi, uma udla ama-apula ngemva kokuwacwecwa noma ukuphuza ijusi yewolintshi esikhundleni sokudla isithelo, wenza kabi . Ezithelo eziningi, izakhi zomsoco zigxile eduze kwesikhumba, ngakho-ke awufuni ukuphuthelwa kuzo. Nge-juicing, ulahlekelwa i-fiber ebalulekile yokudla . Ngakho-ke, qiniseka ukuthi izithelo zakho ozithandayo ongazidla ngesikhathi sokukhulelwa ziphelele ukuze uvune ubuhle bazo obuchichimayo.- Gwema Amajusi Ashukela
Uma kufanele uphuze ijusi yezithelo, zenzele eyakho ekhaya. Ngokwezentengiselwano amajusi ezithelo atholakalayo alayishwe ushukela okuzokwenza ube yingozi kakhulu kunokuhle . Uma uthenga amajusi enziwe ngomumo, funda amalebula ngokucophelela. Okufanayo kusebenza ku-yoghurt yezithelo!
Isithombe: 123RF - Khetha Ukudla Okunoshukela Ophansi
Amajikijolo anoshukela wemvelo omncane kunezithelo ezinjengomango namagilebhisi. Uma ukhathazekile ngokubeka isisindo esengeziwe ngesikhathi sokukhulelwa noma ufuna ukunciphisa ingozi yesifo sikashukela, khetha ukuthi yiziphi izithelo ongazidla ngesikhathi sokukhulelwa ngokufanele. Ukwatapheya kanye nekakhukhunathi izithelo ezinoshukela omncane ezinamazinga aphezulu wamafutha anempilo.Qaphela ukuthi izithelo ezomisiwe ezifana namarayisi omisiwe, izinsuku, njll. kufanele zithathwe njengoswidi futhi zidliwe ngokulinganisela ngenxa yokugcwala koshukela.
- Yidla Ukudla Okunomsoco
Izithelo akufanele kube ukuphela kwento oyidlayo; ukudla ukudla okulinganiselayo nge-macro and micronutrients ibalulekile empilweni yakho neyomntwana wakho. Zama ukudla izithelo ezinama-carbohydrate ayinkimbinkimbi, amaprotheni, namafutha anempilo ukuze unciphise imiphumela emibi kashukela wemvelo esithelweni.
Isithombe: 123RF
