Ungasithola Kanjani Isisindo Ngendlela Enempilo?

Amagama Amahle Kakhulu Ezingane

Ngezaziso ezisheshayo Bhalisela Manje I-Hypertrophic Cardiomyopathy: Izimpawu, Izimbangela, Ukwelashwa Nokuvimbela Buka Isampula Ngezaziso Ezisheshayo VUMELA IZAZISO Ngezaziso Zansuku zonke

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Kumele Ubuke

Ungaphuthelwa

Ikhaya Ezempilo Ukudla okufanelekile Ukudla Ukufaneleka oi-Amritha K Ngu U-Amritha K. ngoFebhuwari 22, 2020

Ngenkathi iningi lomhlaba ligijima ngemuva kokudla nokuzivocavoca okusiza ukukhuthaza ukulahleka kwesisindo, kukhona abanye abafuna ukudla okungabasiza ukuthi bathole isisindo - futhi lokho futhi ngendlela enempilo. Ngoba futhi wazi, ukuthola isisindo kuyisiqeshana sekhekhe kepha ukukwenza ngendlela efanele kungaba yinkohliso.





ukukhuluphala kwesisindo

Kunezinye izizathu ezahlukahlukene ngenxa yokuthi ungaba nesisindo esingaphansi kwemikhuba yokudla enganele, izikhala zesikhathi sokudla isikhathi eside, ukukhetha ukudla okungalungile, ukuphazamiseka kokudla okufana neNervosa ne-bulimia, njll. [1]

Esinye sezizathu ezinkulu zokuthi abantu babheke izindlela zokuzuza isisindo kulapho umuntu eba nesisindo esincane. Umuntu ongaphansi kwesisindo ngumuntu onesisindo somzimba esithathwa njengesiphansi kakhulu ukuthi angaba nempilo. Abantu abanesisindo esiphansi banenkomba yomzimba (BMI) engaphansi kuka-18.5 noma isisindo samaphesenti ayi-15 kuya kumaphesenti angama-20 ngaphansi kokujwayelekile kweqembu labo leminyaka nobude [okubili] .

Bheka i-BMI yakho lapha .



Eminyakeni ethile, abesilisa nabesifazane bavamise ukuzikhomba ngemizimba yabo futhi kulapho ifreyimu elincanyana kakhulu lingadala ukukhungatheka. Futhi, ukuba nesisindo esiphansi akunempilo.

Ngokuya ngobude nobudala bakho, udokotela wakho angakweluleka ukuthi isisindo sakho esifanele kufanele sibe kangakanani [3] .

Funda ngokuqhubekayo ukuze wazi ukuthi ungathola kanjani isisindo ngendlela enempilo.



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1. Ibhotela Lamantongomane

Amantongomane agcwele amaprotheni namafutha futhi angukudla okulungele abantu abafuna isisindo ngokwemvelo [4] . Ithisipuni elilodwa likabhontshisi linamakholori azungeze i-100. Iqukethe namavithamini afana ne-magnesium, i-folic acid, uvithamini B novithamini E [5] . Ungakhuphula ukudla kwakho kwamantongomane ngokuwasebenzisa ocezwini lwesinkwa bese uthola ukudla kwasekuseni.

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2. Ubisi Lonke Lwamafutha

Esinye sezixazululo ezilula zokuthola isisindo ngokwemvelo ukuphuza ubisi olunamafutha lonke. Faka ubisi olunamanzi ngobisi lonke futhi umzimba wakho uzothola ama-calories angama-60 ngengilazi ngayinye. Ubisi lunothe ngamavithamini nezakhi zomzimba futhi futhi luwumthombo omuhle kavithamini D novithamini A [6] .

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3. Ukwatapheya

Ukwatapheya uyindlela enhle yokwengeza amafutha anempilo ekudleni kwakho. Ingxenye ye-avocado iqukethe ama-calories ayi-140 futhi nomthombo omuhle wamavithamini namaminerali, njenge-vitamin E, i-folic acid ne-potassium [7] . Ungajabulela ukwatapheya ngokuwafaka kumasaladi, kuma-smoothies noma njengokusabalala.

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4. Isinkwa Sikakolweni Sonke

Isinkwa sikakolweni esiphelele okunye ukudla okungakusiza ukuthi ukhuluphale. Isinkwa sikakolweni sonke sinezakhamzimba ezisekela isidlo sasekuseni esinempilo futhi sengeza nama-calories anele [8] . Ziqukethe i-fiber namaminerali angekho esinkwa esimhlophe esijwayelekile.

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5. Amantongomane

Uma kukhulunywa ngokuthola isisindo, amantongomane enye indlela enhle. Kwenzela ukukhetha okuhle kokudla okulula futhi kunemithombo emihle yamafutha nezakhamzimba. Futhi zine-fiber futhi zizogcina isisu sakho sigcwele isikhathi eside. Ukuze uthole izinzuzo eziningi, yidla amantongomane ahlanganisiwe nsuku zonke [9] .

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6. Amazambane

Amazambane anama-carbohydrate amaningi azokusiza ukhuluphele ngokushesha. Anamaphrotheni amaningi, agcwele imicu futhi aqukethe novithamini C omningi.Ungagcina isikhumba sivulekile ukuze sidle kahle izakhamzimba [10] .

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7. Ubhanana

Thatha ubhanana ukuze uthole amandla asheshayo wokuhamba nokuzuza isisindo. Ubhanana une-potassium eningi, ama-carbohydrate nezinye izakhamzimba ezibalulekile ezizokunikeza amandla futhi zikugcine uphilile. Ubhanana uqukethe amakhalori angaphezu kwekhulu, ngakho-ke angakusiza ukuthi ukhuphule [ishumi nanye] .

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8. Amaqanda

Amaqanda amnandi ukudliwa ukuthola isisindo esinempilo. Kupakishwe amaprotheni, amavithamini, namaminerali, ukudla amaqanda ama-2 njalo ekuseni kungakusiza kukunike amandla owadingayo ukuze uthole usuku lonke. I-scramble, yifake, uyithose, ubilise noma wenze i-omelette ukuze ujabulele inzuzo enempilo [12] .

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9. Ibhotela

Ibhotela linama-calories amaningi futhi ungalifaka ekuphekeni kwakho esikhundleni sokusebenzisa amafutha okupheka. Ibhotela linamafutha agcwele, ngakho-ke yidle futhi ukujabulele ngemali elinganiselwe [13] . Sakaza ibhotela phezu kwesinkwa sakho sikakolweni bese usidla ekuseni noma njengesidlo.

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10. Ghee

IGhee kungenye indlela yebhotela elicacisiwe. Ungasebenzisa i-ghee ngokulinganisela ekuphekeni ngoba ine-flavour egxilile namafutha agcwele [14] . Sebenzisa inkomo yemvelo njengoba ine-antioxidants, i-chain-chain fatty acids, isiza ukugaya futhi iqukethe izakhiwo ezilwa namagciwane nezokulwa namagciwane [ishumi nanhlanu] .

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11. Ushizi

Ngokuvamile, ushizi omningi unamafutha amaningi ongawadla ushizi wembuzi noshizi weparmesan ozokusiza ukuthi ukhuluphale ngokwemvelo. Kepha zidle ngamanani alinganiselayo [16] .

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12. Inyama Ebomvu

Yize inyama ebomvu ine-cholesterol eningi, iyindlela ephumelelayo yokuthola isisindo kalula [17] . Inyama inamaprotheni amaningi kanye nensimbi, kanti ezinye izingxenye zenyama ziqukethe imithombo emihle yamafutha. Ungapheka inyama ebomvu kumafutha omnqumo ukuze uthole ukudla okunempilo ngokuphelele ukuze ukhuluphele [18] .

Manje njengoba wazi okunye kokudla okuvame kakhulu nokutholakala kalula okungasiza ukukhuthaza ukuzuza kwesisindo esinempilo, nazi izeluleko ezingakusiza kule nqubo.

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13. Ungavumeli Ukudlula Kwamahora Angu-4 Ungadlile

Umzimba wakho udinga ukunikezwa amandla njalo futhi lapho weqa ukudla, uzophuca umzimba uphethiloli owudingayo. Ungavimbela umzimba wakho ekulahlekelweni izicubu ezibalulekile ngokudla ukudla okujwayelekile okuhlukaniswe phakathi kwamahora amathathu kuya kwamahlanu ngokuhlukana [19] .

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14. Yidla Ukudla Okuningana ngasikhathi sinye

Phokophela njalo ukudla amaqembu amathathu okudla ngasikhathi sinye. Ukudla okuhlukahlukene okufana nezinhlamvu ezigcwele, izithelo nemifino kunika umzimba wakho izakhamzimba eziningana ukuze usebenze usuku lonke [amashumi amabili] .

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15. Yidla Ukudla Okunempilo Kodwa Okuminyene

Khetha ukudla okunothile okunomsoco okupakisha ama-carbohydrate amaningi, amaprotheni noma amanoni kusikhwama esincane. Futhi, yiya ngezithelo ezomisiwe ngaphandle koshukela ongeziwe noma izivimbelakuvunda [amashumi amabili nanye] .

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16. Phuza Ukudla Kwakho

Yize iziphuzo zingagcwalisi njengokudla okuqinile lapho uzama ukuthola isisindo, zingakunika umsoco owanele [22] . Iya kuma-smoothie nama-milkshakes alungiswa ekhaya.

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17. Yidla Right Ngaphambi Kokulala

Ukuphulukiswa, ukulungiswa nokuvuselelwa komzimba kwenzeka ngenkathi silele [2. 3] . Ukudla ukudla okulula futhi okunempilo ngaphambi kokulala kukunikeza amandla anele asebenza emzimbeni wakho ngenkathi ulele.

Ngaphandle kwalokhu okungenhla, amanye amathiphu wokuthola isisindo ngendlela enempilo ukugwema ukuphuza amanzi ngaphambi kokudla, ukusebenzisa amapuleti amakhulu, ukufaka ukhilimu ekhofi lakho nokulala kahle [24] .

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Encwadini Yokugcina…

Kubalulekile ukuqonda ukuthi ukuthola isisindo ngendlela efanele hhayi ngokugxila ekudleni okungenampilo kuyisinqumo esingcono somzimba wakho. Indlela enhle yokuthola isisindo ngokwemvelo ukuhamba ngendlela yemvelo.

Khumbula njalo, ukulinganisela kuyisihluthulelo.

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imibuzo ejwayelekile ukubuzwa

U. Owesifazane angathola kanjani isisindo ngendlela enempilo?

TO. Yidla kaningi, khetha ukudla okunothile okunomsoco, zama ama-smoothies nokuqhaqhazela, ubuke lapho uphuza, zenzele okuthile ngezikhathi ezithile futhi uvivinye umzimba njalo.

Q. Yisiphi isithelo esihle sokuzuza isisindo?

TO. Ezinye izithelo ezintsha, njengekotapeya nokakhukhunathi, yimithombo emihle yamafutha enempilo, angakusiza ukhuluphele. Ubhanana nomango bacebile ngama-carbs nama-calories.

Q. Yini ekwenza ukhuluphale ngokushesha?

TO. Ukuntuleka kwamaprotheni ekudleni kwakho kungakwenza uzuze amafutha.

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