Vele ungene
- I-Chaitra Navratri 2021: Usuku, i-Muhurta, Amasiko Nokubaluleka Kwalo Mkhosi
- I-Hina Khan Iyakhazimula Nge-Copper Green Eye Shadow Nezindebe Ezinombala Ezicwebezelayo Thola Ukubukeka Ngezinyathelo Ezimbalwa Ezilula!
- I-Ugadi ne-Baisakhi 2021: Spruce Up Your Festive Look With Celebs-Inspired Traditional Suits
- I-Daily Horoscope: 13 Ephreli 2021
Ungaphuthelwa
- I-IPL 2021: Ngisebenze ekushayeni kwami ngemuva kokunganakwa endalini ka-2018, kusho uHarshal Patel
- USharad Pawar uzokhishwa esibhedlela ezinsukwini ezimbili
- Ukuwa Kwentengo Yegolide Akukhathazi Kakhulu Ama-NBFCs, Amabhange Kudingeka Aqaphe
- Izikweletu ze-AGR Nendali Yamuva Ye-Spectrum Endalini Engathinta Umkhakha We-Telecom
- UGudi Padwa 2021: UMadhuri Dixit Ukhumbula Ukugubha Umkhosi Omuhle Nomndeni Wakhe
- IMahindra Thar Bookings Cross The 50,000 Milestone Ezinyangeni Eziyisithupha Nje
- Umphumela Wokugcina we-CSBC Bihar Police Constable Final 2021 Umenyezelwe
- Izindawo ezi-10 ezihamba phambili zokuvakashela eMaharashtra ngo-Ephreli
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.
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.
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.
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] .
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.
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.
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] .
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] .
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] .
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] .
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.
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] .
11. Ushizi
Ngokuvamile, ushizi omningi unamafutha amaningi ongawadla ushizi wembuzi noshizi weparmesan ozokusiza ukuthi ukhuluphale ngokwemvelo. Kepha zidle ngamanani alinganiselayo [16] .
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.
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] .
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] .
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] .
16. Phuza Ukudla Kwakho
Yize iziphuzo zingagcwalisi njengokudla okuqinile lapho uzama ukuthola isisindo, zingakunika umsoco owanele [22] . Iya kuma-smoothie nama-milkshakes alungiswa ekhaya.
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] .
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.
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.