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Ngisiphi isikhathi esihle sokudla izithelo emini noma ebusuku? Lo mbuzo kungenzeka ufike engqondweni yakho uma ucabanga ukwehlisa isisindo, noma ukuba nesikhumba esibuthuntu noma ukuhlushwa umfutho wegazi ophezulu noma enye inkinga yezempilo.
Akunandaba noma ngabe yikuphi ukukhathazeka kwezempilo esingaba nakho, sihlala siphendukela kwizithelo ngoba zingamandla wezakhi zomzimba, ama-antioxidants kanye nama-flavonoids. Zisiza ukuvimbela umonakalo omkhulu wamahhala futhi zinikeze amaminerali afana ne-sodium ne-potassium emzimbeni.
Ukufaka izithelo ekudleni kwakho kungathuthukisa ukugaya ukudla ngenxa yokuqukethwe okuphezulu kwefayibha okukuzo. Kepha ukuzidla ngesikhathi esingalungile kungadala nezinkinga eziningi zezempilo. Ucwaningo lukhombisile ukuthi ukusetshenziswa kwezithelo ngesikhathi esithile sosuku kungaba nomthelela omuhle noma omubi emzimbeni wakho.
Ngakho-ke, Ngisiphi Isikhathi Esikahle Sokudla Izithelo Phakathi Nosuku?
Izazi zokudla okunempilo emhlabeni wonke zincoma ukuba nezithelo eziningi kakhulu usuku lonke.
Izithelo Ekuseni
Ukudla izithelo ekuseni esiswini esingenalutho kanye nengilazi yamanzi kubhekwa njengesikhathi esihle kakhulu sokudla izithelo. Ngoba lapho udla isithelo esiswini esingenalutho, uhlelo lwakho lokugaya ukudla luyakwazi ukuhlehlisa isithelo ngokuphelele ngaleyo ndlela lenze umzimba ukwazi ukumunca izakhi kahle.
Izithelo okufanele ube nazo ngaphambi kokudla kwasekuseni: Uphayinaphu, amakhabe, ubhanana, amagilebhisi, amajikijolo, eliphakathi, umango, upopoya nama-apula.
Izithelo Phakathi Kokudla Okubili
Ukudla izithelo phakathi kokudla kwakho futhi kubhekwa njengomkhuba omuhle ngoba yisikhathi lapho ukugaya kwakho kushesha futhi ama-enzyme ahlukile afihliwe. Ngakho-ke, izithelo zigaywa kalula uma zidliwa phakathi kokudla njengoba kukhona ukucubungula okungcono kwazo zonke izakhi zomzimba, ushukela olula nefayibha emzimbeni.
Ukudla izithelo phakathi kokudla njenge-snack nakho kungaholela ekwehliseni isisindo ngoba kungasiza ekulweni naleyo mihelo yendlala enamandla. Kufanele kube negebe lemizuzu engama-30 phakathi kokudla.
Izithelo okufanele zibe phakathi kokudla: Izithelo ze-citrus, amajikijolo, amakhabe, uphayinaphu, ipomegranate, i-apula nemango.
Izithelo Zokuba Nangaphambi Nangemva Kokuzivocavoca
Esinye isikhathi esihle sokudla izithelo singaphambi nangemva kokuzivocavoca. Uma udla izithelo ngaphambi kokuzivocavoca, kuzonikeza umzimba wakho ukuqhuma kwamandla ngokushesha ukukusiza wenze umsebenzi wakho onzima.
Into efanayo iyasebenza ngemuva kokuzivocavoca umzimba, umzimba wakho ulahlekelwa wonke amandla futhi ukhathele ngemuva kokwenza umsebenzi onzima.
Ngalesi sikhathi, izithelo nezithelo ezinefayibha ephezulu eziqukethe ushukela wemvelo yizo ezihamba phambili, njengebhanana, umango, amagilebhisi, ezisawolintshi, izithelo, uphayinaphu, i-chikoo, ihalananda nepheya. Lezi zithelo ezidliwe ngaphambi nangemva kokuzivocavoca umzimba zizonikeza umzimba wakho ama-electrolyte adingeka kakhulu namandla.
Izithelo Ngaphambi Kwedina
Ukudla izithelo ngaphambi kwesikhathi sokudla kungcono uma kuqhathaniswa nokuzidla ngaphambi kokulala. Kungenxa yokuthi izithelo zinama-kilojoule amancane futhi zicebile nge-fiber futhi lokho kuzosuthisa indlala yakho njengoba isidlo sakusihlwa kungukudla okulula kakhulu kosuku.
Izithelo okufanele ube nazo ngaphambi kokudla kwakusihlwa: Uphayinaphu nama-apula.
Isikhathi Esibi Kakhulu Sokudla Izithelo
Kuthiwa izithelo akumele zidliwe ngokushesha ngaphambi nangemva kokudla noma ngaphambi nje kokulala.
Masinyane Ngaphambi Nangemva Kokudla
Uma ungumuntu odla ngokushesha isithelo ngaphambi nangemva kokudla, kufanele usiyeke khona manje. Ngoba ngokushesha ukudla okuthunyelwe ngezithelo ngeke kusize umzimba ukuthi usigaye kahle isithelo ngakho-ke umuntu ngeke akwazi ukumunca zonke izakhamzimba ezibalulekile.
Ezigulini ezinesifo sikashukela, icala lihlukile. Kufanele kube negebe lehora elilodwa ngaphambi kokudla kanye namahora amabili ngemuva kokudla lapho udla izithelo.
Ngaphambi Kokulala
Ucwaningo luthi ukudla izithelo ngaphambi kokulala yisikhathi esibi kakhulu. Ngoba inyusa amazinga akho e-insulin kanye noshukela egazini emzimbeni ozophazamisa ukulala kwakho ebusuku futhi uvimbele umzimba wakho ekunciphiseni amandla lapho kufanele.
Izithelo Akufanele Zidliwe Kanye Nezidlo
Umuntu akufanele adle izithelo ngokudla ngoba kunganciphisa inqubo yokugaya. Uma udla izithelo nokunye ukudla, izithelo zigcina ngokuhlala emzimbeni amahora amade kunokujwayelekile bese ziqala ukubila emzimbeni. Lokhu kungadala ukugaya ukudla nezinye izinkinga zokugaya ukudla.
Ambalwa Amathiphu Wempilo Wokudla izithelo
1. Ukuthola izinzuzo ezinkulu, yiba nezithelo ezintsha nezinothe ngemicu ngesikhumba nenyama iqinile.
2. Namathela kumkhiqizo wonyaka bese uzitika ngezinhlobo ezahlukene.
3. Uma uphethwe yisifo sezinso, yiba nezithelo ezine-potassium ephansi njengopopo, i-apula, amapheya, ugwava, njll.
4. Abantu abane-irritable bowel syndrome (IBS) kufanele bagweme izithelo ezinomsinga ophezulu njenge-apula, iwolintshi nobhanana.
Ngakho-ke, ulindeni? Thatha isitsha sezithelo futhi ujabulele!
Yabelana ngale ndatshana!
