ICoronavirus: Ungakugcina Kanjani Ukudla Okunempilo Ngesikhathi Sokuzihlukanisa

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Imikhuba yokudla yansuku zonke isho okuningi ngempilo yakho. Ukhiye wokudla okunempilo ukubala okulungile kwama-calories esiwathathayo ukugcina ibhalansi yamandla asetshenzisiwe namandla asetshenzisiwe Abantu bahlukanisiwe ezindlini zabo futhi amathuba okuba, bangadlulela ekudleni okungenampilo phakathi nenkathi. Inani labo lokudla kwama-calories lingakhuphuka futhi ukusetshenziswa kwamandla kungancipha kubangele ukuzuza kwesisindo. Futhi, kungavezela abantu engcupheni yezifo ezingamahlalakhona nokuzivikela okuncane.

Ukugcina imikhuba yokudla enempilo akunzima njengoba kubonakala ngesikhathi sokuhlukaniswa. Ngokwethula izinguquko ezincane ekudleni kwakho kwansuku zonke, ungaba nomthelela omkhulu empilweni yakho. Bheka izeluleko ezimbalwa ezinempilo ongazifaka empilweni yakho ngenkathi usekhaya.

1. Gwema Ukudla Ukudla Okunoshukela

Ukudla ukudla noma iziphuzo ezinoshukela omningi kungakhuphula ubungozi bokukhuluphala, isifo sikashukela nezimbotshana. Lokhu kungenxa yokuthi zinama-kilojoule amaningi namandla futhi zingaba nomthelela ekuzuzeni isisindo nasemazingeni aphezulu eglucose emzimbeni uma amandla engasetshenziswanga kahle. Njengoba ukuzivocavoca umzimba kwehlisiwe ngenxa yokukhiywa, kungcono ukusebenzisa imikhiqizo enoshukela omncane. [1]

2. Yidla Ukudla Okukufanele Emetabolism Yakho

Abaphenyi bathi uma udla ukudla okunzima ngasikhathi, ngenxa yegebe lesikhathi phakathi kwalokhu kudla okubili umuthi we-metabolism uhamba kancane. Ukudla okuncane ngemuva kwamahora amathathu noma amane kubhekwa njengendlela enhle yokugcina umzimba wakho usiza ukushisa ama-calories amaningi ngosuku.

3. Yidla kancane

Ukudla kancane kusiza ekugayeni okungcono, ekunciphiseni isisindo kalula nasekusuthweni okukhulu. Uma sidla kancane, sihlafuna okuningi okukhuthaza ukugayeka kokudla okulula lapho kufinyelela esiswini. Futhi, sithola umuzwa wokwaneliseka ngemuva kwesidlo ngasinye esisiza ukuthi sidle kancane futhi sinciphise isisindo kalula. [okubili]

4. Nciphisa Amafutha Noma Amafutha Agcwele

Amafutha agcwalisiwe athambekele ekukhuphuleni i-cholesterol embi emzimbeni wethu futhi andise ingozi yokuba nesifo semithambo yenhliziyo noma izifo zenhliziyo. Amadoda anconywa ukuthi athathe cishe ama-30 g nabesifazane ama-20 g wamafutha agcwele ngosuku. Ngakho-ke, ukunciphisa ukudla okufana nebhotela, amasoseji, amabhisikidi namaphayi kuyindlela engcono kakhulu yomzimba ophilile.

5. Nciphisa Ukudla Kwe-Sodium

Usawoti omningi noma i-sodium ekudleni kungakhuphula ingozi yomfutho wegazi ophakeme ongaqhubeka nokuholela kohlangothi noma izifo zenhliziyo. Gwema imikhiqizo enosawoti emakethe efana nama-chips nokudla okusheshayo ngoba kuqukethe usawoti omningi. I-Institute of Medicine iphakamisa u-1.5 gm kasawoti ngosuku ngomzimba ophilile. [3]

6. Khetha Izinhlamvu Eziphelele

Ukudla okusanhlamvu okuphelele njenge-oatmeal, i-quinoa, irayisi elinsundu kanye nesinkwa sikakolweni wonke kuyizindlela ezinhle zokukhetha umzimba ophilile njengoba ungenayo i-gluten futhi ucebile ngomsoco onjenge-iron, i-manganese, i-selenium ne-fiber yokudla. Ziyasiza ngokugaya futhi zikwenze uzizwe ugcwele isikhathi eside ngaleyo ndlela, zisiza ekuphathweni kwesisindo.

7. Phuza Amanzi Amanzi

Amanzi yisiphuzo esinempilo kunazo zonke. Kuyasiza ukukhipha ubuthi emzimbeni nokugcina umzimba wakho unamanzi isikhathi eside. Ukushoda kwamanzi emanzini kungaholela ekukhathaleni nasekhanda. Ngakho-ke, kuyisinqumo esihle ukuphuza amanzi futhi uhlale uphelele futhi unempilo.

8. Lawula Usayizi Wengxenye

Indlela enhle yokudla okuncane nokuhlala uphilile ukudla emapuletini amancane. Ukukhetha ipuleti elincane kungakhohlisa ubuchopho bakho ukuthi ucabange ukuthi udla kakhulu uma kuqhathaniswa namapuleti amakhulu anengxenye efanayo. Ucwaningo oluningi lukhombisa ukuthi abantu bathambekele ekudleni okungaphezulu kwama-30% uma behanjiswa ngamapuleti amakhulu noma izitsha ezinkulu. [4]

9. Khulisa Ukudla Amaphrotheni

Ukudla okunothe ngamaphrotheni kusiza ukuphatha isifiso sakho sokudla futhi uthathe amakhalori ambalwa ngokunikeza umuzwa wokugcwala. Sebenzisa ukudla okufana ne-yoghurt yesiGreek, inhlanzi, imbewu, i-quinoa nemidumba ukuthola izinzuzo zamaprotheni nezinye izakhamzimba ngaphandle kokwanda kwesisindo sakho.

10. Yidla Izithelo Nemifino Eminingi

Ngokwe-WHO, izithelo nemifino kwehlisa ingozi yezifo zenhliziyo, isifo sikashukela, ukukhuluphala ngokweqile nezinhlobo eziningi zomdlavuza. Zigcwele ama-antioxidants, amavithamini namaminerali ahlinzeka ngomsoco odingekayo emzimbeni. Zama ukufaka okungenani isithelo esisodwa nemifino eluhlaza ekudleni kwakho nsuku zonke. [5]

Eminye Imihlahlandlela Ebalulekile

• Phuza ubisi olungenamafutha noma olunamafutha amancane.
• Khetha ukudla kwamaprotheni okunciphile njengesifuba senkukhu.
• Ungaphuthelwa ukudla kwasolwandle ngoba bacebile ngama-omega-3 fatty acids.
• Gcina isheke kumakhalori akho nsuku zonke.
• Yeqa ukuthosa nokubhaka noma ukuwosa ukudla kwakho.
• Faka iziphuzo ezinoshukela ngeziphuzo zezithelo.
• Zama ukudla ukudla okuphekwe ekhaya kunoku-oda ngaphandle.
• Thola ubuthongo bokulala obungenamsindo
• Hlala usebenza ngokwenza imisebenzi yakho oyithandayo ekhaya.
• Gwema ukudla okungokomzwelo noma ukudla lapho udabukile, unesizungu noma unesithukuthezi.
• Ungalokothi weqe isidlo sasekuseni
• Ungakhohlwa ukufaka isaladi kukho konke ukudla.

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