Ungasilawula Kanjani Isifo Sikashukela Ngokudla KwamaNdiya

Amagama Amahle Kakhulu Ezingane

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Kwabanesifo sikashukela, kubalulekile ukulandela uhlelo olufanele lokudla. Isifo sikashukela yigama elingadala ukwesaba ngoba umuntu akanakho okunye angakwenza ngaphandle kokuyeka ukudla okungenamsoco futhi anamathele ekudleni okunempilo. Kuyiqiniso elaziwayo ukuthi ukudla kudlala indima ebalulekile ekwelapheni abanesifo sikashukela.

Iningi labantu abaphethwe yilesi sifo badinga ukulandela ngokuqinile uhlelo lokudla olunempilo lwamaNdiya kubantu abanesifo sikashukela nokuzivocavoca umzimba njalo ukuze bathole impilo enhle nenhliziyo enhle. Ngakho-ke kuyini ukudla kwamaNdiya kwabanesifo sikashukela? Uhlelo lokudla lwansuku zonke lwamaNdiya kufanele lube nefayibha ephezulu. Ungaba nobisi ngaphandle kokhilimu, ubisi lwebhotela nemifino eluhlaza, njll. Futhi okubaluleke kakhulu, indlela odla ngayo kufanele futhi iqukathe izithelo ezintsha zonyaka.

Odokotela bavame ukusikisela ukuthi uhlelo lokudla kwamaNdiya kubantu abanesifo sikashukela kufanele lube sesilinganisweni sika-60: 20: 20 okubandakanya i-carbs, amafutha namaprotheni. Iziguli eziningi ezinesifo sikashukela zivame ukutshelwa ukuthi zikhawulele ukudla ezikudingayo zekhalori ngosuku noma yikuphi phakathi kwamakholori ayi-1,500-1,800 ahlukaniswe ngesilinganiso esingu-60: 20: 20. Odokotela baphakamisa nokuthi ufake okungenani izithelo ezimbili zonyaka nemifino emithathu ohlelweni lwakho lokudla lwansuku zonke lwamaNdiya. Imvamisa uhlelo lwansuku zonke lokudla kwamaNdiya lushadiwe ngokususelwa kubude, isisindo kanye nohlobo lwesifo.

INGABE UKUTSHINTSHWA NGOKUPHAKATHI KULUNGILE KWABAShukela?

Uma unesifo sikashukela, kubalulekile ukuthi udle njalo emahoreni amane kuya kwayisithupha ukuze ugcine amazinga kashukela egazini lakho eqinile ngokuphelele. Qiniseka ukuthi udla kathathu nsuku zonke ngezikhathi ezijwayelekile. Ngakolunye uhlangothi, ungadla nokudla okulula okunempilo lapho uzizwa ulambile. Nazi ezinye izinketho zokudla kwaseNdiya kwesifo sikashukela.

I-anyanisi eluhlaza

U-anyanisi uphansi kwekhalori nokudla okunempilo okufanele kuthathwe nsuku zonke. Yidla nsuku zonke cishe ama-25gms ka-anyanisi oluhlaza njengoba lokhu kungukudla okubalulekile okufanele kukufake ohlelweni lwakho lokudla kwamaNdiya kwabanesifo sikashukela.

Utamatisi ujusi

Ukuphuza ujusi wetamatisi kungakhulisa ngokoqobo isimo senhliziyo yeziguli ezinesifo sikashukela sohlobo 2. Ujusi katamatisi, uma uphuzwa njalo uzokwenza ukuthi ubengcono ekubaleni kweplatelet yegazi. Kufanele ifakwe kuhlelo lwakho lokudla kwamaNdiya kwabanesifo sikashukela. Qiniseka ukuthi uphuza ujusi katamatisi ngosawoti kanye nopelepele njalo ekuseni ngaphambi kokudla kwasekuseni.

Izinhlamvu eziphelele

Olunye uhlelo olubalulekile lokudla kwamaNdiya kwabanesifo sikashukela ukufaka i-channa atta, okusanhlamvu okuphelele, amabele kanye nama-oats. Ungafaka futhi okunye ukudla okuphezulu kwe-fiber ekudleni kwakho kwansuku zonke. Kodwa-ke uma umuntu esemoyeni wokuba nama-noodle noma i-pasta, qiniseka ukufaka imifino eminingi noma amahlumela kanye nayo.

Imifino ephezulu yefayibha

Zama ukwengeza ukudla kwakho ngemifino enefibre ephezulu njengobhontshisi, uphizi, i-broccoli nemifino enamaqabunga. Ngaphandle kwemifino amahlumela noma ama-pulses ane-musk kuhle ukuba yingxenye yohlelo lwakho lokudla lwansuku zonke lwamaNdiya. Kungcono ukuba nemifino enefibre ephezulu njengoba isiza ekwehliseni amazinga kashukela egazini futhi ikusiza nokuthi uhlale uphilile. Zama ukudla izithako ezintathu zemifino emisha njalo.

Izithelo

Izithelo ezinefayibha eningi njenge-apula, upopo, ipheya, iwolintshi nogwava kufanele zikhutshwe nsuku zonke. Zama ukuziqhelelanisa nezithelo ezifana nomango, ubhanana kanye namagilebhisi ngoba aqukethe ushukela omningi. Zingadliwa kuphela ezingxenyeni ezincane kunezinye izithelo. Izithelo ezimnandi kakhulu kufanele zithathwe kancane kanye nokudla ukuze unciphise i-spike eglucose yegazi.

Omega 3

Zama ukwengeza ohlelweni lwakho lwansuku zonke lokudla kwamaNdiya amanye amafutha amahle njenge-Omega 3 neMUFA. Lokhu kuhle empilweni yakho futhi kufanele kudliwe njalo. Kuyathakazelisa ukuthi imithombo yemvelo yalokhu ibandakanya inhlanzi enonile, amantongomane nembewu yefilakisi.

Gwema ukudla okunoshukela

Kungcono ukugwema ukudla noma ukuphuza noma yini equkethe ushukela omningi njengamakhekhe, amaswidi, ushokoledi njll.

Lokhu okunye kokudla kwamaNdiya kwabanesifo sikashukela okungasiza ekuthuthukiseni impilo yakho.

I-Horoscope Yakho Yakusasa

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Ngithumele Nge-Imeyili Khombisa Esizeni