Ukudla Kwasebusika Kwezingane: Ukudla Okufanele Kukubandakanya Futhi Kugweme Ukukunikeza Izingane Ngesikhathi Sobusika

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Ukudla kudla ngokuguquguquka phakathi nenkathi ngayinye. Ebusika, ukusetshenziswa kwamandla nsuku zonke kuvame ukwanda kubo bonke abesilisa, abesifazane nezingane ukubhekana namakhaza futhi kuthuthukise ukuzivikela emakhazeni nasemkhuhlane, okuvame kakhulu ngesikhathi. [1]

Ochwepheshe basikisela ukuthi imikhuba yokudla mhlawumbe iyashintsha ebusika njengoba umzimba udinga ukudla okwengeziwe okungabagcina befudumele isikhathi eside, ukulwa nezifo, kunama-kilojoule amancane ukuvimbela ukukhuluphala komzimba nokudla okunomsoco ukusiza ekukhuleni nasekuthuthukeni kwawo.

Futhi, kunokudla okuthile okungafakwanga ekudleni kwasebusika. Bheka ukudla ongakufaka futhi ukugweme ekudleni kwezingane ebusika.

1. Amantongomane

Amantongomane angukudla okunezakhamzimba ezinamakhemikhali amaningi aphefumulayo. Ziqukethe ama-phenolic compounds, amaprotheni asezingeni eliphakeme, ama-phytosterol kanye ne-fiber esiza ukunciphisa izehlakalo zokuvuvukala, i-cholesterol ephezulu, umdlavuza nezinye izifo eziningi. Njengoba indlala iba ningi ngesikhathi sasebusika, amantongomane ayasiza ukuwagcina kude isikhathi eside ukuvimbela ukuzuza kwesisindo futhi anikeze nokufudumala emzimbeni. [1] Qaphela ukungezwani komzimba namantongomane kwezinye izingane. Ezinye izibonelo zamantongomane zifaka:

• Amantongomane aseBrazil
• AmaPecans
• Ama-hazelnuts
• Ama-walnuts
• Ama-pistachio
• Amasheya
• Ama-alimondi

2. Uvithamini C

Ngokusho kocwaningo, uvithamini C uphezulu kakhulu ezithelweni nemifino yasebusika. Le vithamini ebalulekile inendima enkulu ekuvikeleni izifo zokuphefumula ezifana nesifuba somoya kanye nokushaywa umoya ezinganeni, okuvame kakhulu ebusika. [okubili] Ezinye izibonelo zezithelo novithamini C zifaka:

• Amawolintshi
• Isipinashi
• Amazambane
• Isithelo segilebhisi
• I-broccoli
• ikiwi
• Amajikijolo

3. Amaprotheni wemifino

Imifino yasebusika ecebile ngamaphrotheni isiza ukukhulisa ukungatheleleki phakathi nenkathi. Bacebile ngama-antioxidants futhi banezinto ezilwa nokuvuvukala ezisiza ukusivikela emakhazeni nasemkhuhlane, okusinikeza imfudumalo ngasikhathi sinye. Ezinye izibonelo zamaprotheni zemifino zifaka:

• I-Beetroot
• Uphizi oluhlaza
• Isithombo
• Izaqathe
• Isipinashi
• Ubhontshisi
• Ama-lentile (abilisiwe)

4. I-Omega-3 fatty acids

Ngesikhathi sasebusika, isikhumba siyoma ngokushesha futhi ungahle ulahlekelwe yizinwele ngezinga elithile ezinganeni zakho. I-Omega-3 fatty acids ithuthukisa ukufakwa kwesikhumba futhi inciphise ukuphuma, kanye nokuthambisa isikhumba nokunciphisa ukucasuka. Kuyasiza futhi ukunciphisa ukwehla kwezinwele ngenxa yempahla yayo elwa nokuvuvukala. Izifundo eziningi ziveza nezinzuzo ze-omega-3 fatty acids ekuvimbeleni ukubanda, ukukhwehlela kanye nezigameko zesifuba somoya phakathi nobusika. Izibonelo zokudla okunothe ku-omega-3 zifaka:

• Izinhlanzi zamanzi abandayo njenge-mackerel, i-salmon tuna.
• Tshala uwoyela njengamafutha we-canola.
• Ama-walnuts
• Imbewu efana nembewu ye-chia nama-flaxseeds.
• Amahlumela eBrussels

5. I-fiber yokudla

I-fiber ngesikhathi sasebusika isiza ukulinganisela ukudla okwengeziwe kwama-calories ngaphandle kokuyekethisa ngokunambitheka nokunambitheka kwangaphandle. Ukubangeza ekudleni kwakho ebusika kusiza ekwenzeni ngcono amasosha omzimba, kuvimbele amakhaza nomkhuhlane, kukhuthaze ukufuthwa kwesikhumba nokulwa nezinkinga zokugaya ukudla. Ezinye izibonelo zokudla okunothe nge-fiber kufaka phakathi:

• Ipomegranati
• Kale
• Izimpande zemifino ezinjenge-turnips namazambane
• Amapheya
• Isikwashi sasebusika
• Anyanisi
• I-Bajra

Ukudla Okufanele Ukugwebe

Kukhona ukudla okuthile abazali okufanele bakugweme ukunika izingane zabo ngoba kungadala izimpawu zomkhuhlane noma umkhuhlane noma zikhulule amafinyila futhi kwenze isimo sibe sibi kakhulu. Ukudla okunjalo kufaka:

1. Ukuphathwa kweshukela

Ukudla okulayishwe ushukela kungaheha izingane kepha kungehlisa ukuzivikela komzimba kakhulu futhi kwandise ubungozi bezifo ezithile ezinjengesifo sikashukela, ukukhuluphala ngokweqile kanye ne-cholesterol ephezulu. Izibonelo ezinjalo zokudla okunoshukela zifaka:

• Ukhilimu weqhwa
• Iziphuzo ezibandayo
• Ubisi lukashokoledi
• Amaswidi

2. Imikhiqizo yobisi

Imikhiqizo yobisi yaziwa ngokudala uketshezi lwe-phlegm phakathi nobusika noma ibangele ukuqina kwe-phlegm, uma ngabe isivele ikhona. Lezi zinto zingacasula umphimbo wengane yakho futhi zibenze zingakhululeki. Ezinye izibonelo zemikhiqizo yobisi zifaka:

• Ubisi
• Yogathi
• I-Curd
• Ibhotela

3. Ukudla komlando

Ama-histamines amakhemikhali omzimba ahlobene nokusabela kokuvuvukala nokwaliwa. Kutholakala ngokwemvelo ekudleni okuthile futhi ukusetshenziswa kwaso kakhulu kungadala ukusabela kokuvuvukala futhi kubangele izimpawu ezifana nokuthimula, ukukhwehlela kanye nokunwaya. Ezinye izibonelo zokudla kwe-histamine zifaka:

• Inyama ebhemayo
• Imbaza
• Imikhiqizo yobisi ebilile
• Isitshalo seqanda

4. Ukudla okuthosiwe

Ukudla okuthosiwe kunamafutha amaningi, i-cholesterol nama-calories aziwa ngokwehlisa ukuzivikela komzimba. Ukudla ukudla okuthosiwe nakho kungakhuphula ukuvuvukala nakho okungakhuphula ubungozi bezifo ezinjenge-cholesterol ephezulu nokukhuluphala ezinganeni. Ezinye izibonelo zokudla okuthosiwe zifaka:

• amazambane athosiwe
• Imichilo yenkukhu
• Ushizi othosiwe wanoma yiluphi uhlobo
• Izinhlanzi ezithosiwe
• Amazambane amazambane

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