Ukudla uphayinaphu

Iphayinaphu yokudla

Uphayinaphu kuyisithelo esinezinqwaba zezakhiwo empeleni kunenzuzo emzimbeni. Kungumthombo omuhle kakhulu we antioxidants futhi idume ngokuba isisu esikhulu Kuyasiza ukususa ubuthi nokungcola emzimbeni.

Ukudla uphayinaphu ngu ephelele futhi ekahle ukukhipha ubuthi emzimbeni futhi susa uketshezi oluningi okuvame ukudala ukukhuluphala. Noma kunjalo, ukuntuleka kwe- izakhamzimba ezibalulekile kubangela ukuthi lokhu kudla kulandelwe ubuningi bezinsuku ezi-4, ngoba kungenjalo ibingakhiqiza umonakalo omkhulu empilweni yomuntu onquma ukuqhubeka nayo. Ngemuva kwalokho ngizokhuluma nawe kabanzi kwalokhu kudla okudumile ukuze ukwazi ukubona ukuthi ziyini izinzuzo zayo nezingozi ezingaba khona.

Izinzuzo zokudla uphayinaphu

La Iphayinaphu yokudla Inochungechunge lwezinzuzo okubalulekile ukuthi uzazi futhi ezingakusiza ukunciphisa umzimba futhi uqede lawo makilo angeziwe akukhathaza kakhulu:

  • Kuyinto a indlela yokuncipha ngemiphumela esheshayo, ngoba ukutholwa kukaphayinaphu kusiza ukunciphisa ukuvuvukala esiswini kakade ukuqeda amafutha anqwabelene emzimbeni.
  • Uphayinaphu ngu isisu esihle kakhulu ngakho-ke ilungele i- Hlanza kahle umzimba wonke. Ukudla kwayo kukusiza ukuqeda bonke ubuthi nokungcola lokho kungaphakathi komzimba wakho.
  • Kuyisithelo nge amavithamini amaningi nokuthi ilungele ukuhlanza izitho ezifana isibindi noma izinso.
  • Uphayinaphu ukuvumela ukuthi uchaze kabanzi izitsha ezahlukahlukene kakhulu futhi imnandi ngempela ngalokho okuyikho ukudla okuhehayo kakhulu ukunciphisa umzimba.

iphayinaphu-ukudla-ukwehlisa isisindo

Ngabe ukuphakelwa uphayinaphu kuphakamisa ini

Ukudla uphayinaphu ayiphakamisi enye into ngaphandle kwe- udle uphayinaphu phakathi nakho konke ukudla kosuku, ukugcwalisa ukudla okwenziwe nge ezinye izinhlobo zokudla okuphansi kwekhalori namafutha amancane kakhulu we ulahlekelwe isisindo ngendlela esheshayo nephumelelayo. Lolu hlobo lokudla lumvumela umuntu hlanza umzimba wakho wonke, isusa konke ukungcola nemfucuza akhiwa emva kokudla ngakunye.

Ngokwalokhu kudla, kuphela cishe ukudla okungu-3 ngosuku futhi kuzo, ngaphezu kukaphayinaphu wemvelo, ingafakwa kakhulu cishe amagremu angama-400 wamaprotheni ezilwane ezinamafutha njengoba kwenzeka ngenkukhu, ikalikuni, inhlanzi noma unogwaja. Njengoba ukwazi ukubona, lolu hlobo lokudla lunokushoda okuningi kokudla okunempilo, ngakho-ke kuvunyelwe kuphela ukulandela lokhu kudla isikhathi esiphezulu sezinsuku ezi-4. Endabeni yokwelula le ndlela yokwehlisa isisindo izinsuku eziningi, umuntu okukhulunywa ngaye angahlupheka izinkinga ezinkulu zempilo ngoba ayihlinzeki umzimba wakho ngezakhi zomzimba ezidingekayo ukuze usebenze kahle.

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Ukudla uphayinaphu

Ngizokukhombisa ngokulandelayo imenyu eyisibonelo yalolu hlobo lokudla olufaka cishe izinsuku ezintathu.

Usuku lokuqala

  • Ngesikhathi sokudla kwasekuseni ungadla izingcezu ezimbili zikaphayinaphu wemvelo kanye ne-toast yesinkwa esiphelele esinejamu encane.
  • Ngokudla ungadla izingcezu ezimbili zikaphayinaphu wemvelo kanye inyama yenkomo yenkomo nge-broccoli encane esuswe ngeviniga namafutha.
  • Esikhathini sakusihlwa ungaba nakho izibopho zesifuba ezimbili ezosiwe kanye nesaladi lethisi kanye nezilayi ezimbili zikaphayinaphu.

Usuku lwesibili

  • Ngesikhathi sasekuseni ungaba nakho amakhukhi amabili okusanhlamvu, i-yogurt ecekethekisiwe nezincezu ezimbili zikaphayinaphu.
  • Ukudla kwasemini 200 amagremu esalmon eyosiwe eceleni kwezingcezu ezimbili zikaphayinaphu.
  • Esikhathini sakusihlwa ungaba nakho isaladi lethisi ne-tuna izingcezu ezimbili zikaphayinaphu.

Usuku lwesithathu

  • Ngesidlo sasekuseni ungaba namakhukhi amabili okusanhlamvu, ikhofi nezinhlayiya ezimbili zikaphayinaphu wemvelo.
  • Okokudla 200 amagremu webele eligosiwe ngemifino ebilisiwe nezinhlayiya zikaphayinaphu ezimbili.
  • Esikhathini sakusihlwa ungenza ukhilimu wemifino ngesilimo esidliwayo esinamagatsha anamanzi, i-artichoke noma i-asparagus futhi izingcezu ezimbili zikaphayinaphu.

Uma ulandela lolu hlelo phakathi nezinsuku ezintathu, uzothola hlanza umzimba wakho wonke, uzokugwema ukugcinwa koketshezi futhi uzokwenza ulahlekelwe yilawo maphawundi bakukhathaza kangakanani. Kubalulekile ukuthi ukhumbule lokho kungukudla okuhlanzayo nokuthi ngenxa yalesi sizathu akufanele ihlale ngaphezu kwezinsuku ezintathu.

Umthengi wokudla kwephayinaphu

  • Kubalulekile ukukhumbula ukuthi ukudla uphayinaphu kunakho ukuntuleka kokudla okunempilo, ngakho-ke akukhuthazwa ukuyilandela izinsuku ezingaphezu kwezingu-4. Kuwukudla okusizayo susa ubuthi umzimba futhi wehlise isisindo ngendlela esheshayo kodwa lokho akufanele inwetshwe ngesikhathi.
  • Kuwukudla ikhalori eliphansi kakhulu ngakho-ke kufanele uqaphele kakhulu uma kuza ekumlandeleni ngoba ayinikezi izakhamzimba ezibalulekile.
  • Kubhekwa njengokudla okuyisimangaliso ngalokho enakho umphumela obalulekile wokubuyela emuva, ngakho-ke uma ungashintshi imikhuba yakho kuqinisekile lokho ukukhuluphala futhi uthathe amakhilogremu amaningi kakhulu alahlekile.
  • Akuyona indlela yokudla enconyiwe futhi ayeluleki kulabo abanakho Izinkinga zezinso.

Ngaphambi kokuqeda, kufanele ukhumbule lokho nge ukudla kukaphayinaphu kuyasebenza futhi ungathola imiphumela elindelekile, uma isiqedile kusho uhlelo lokunciphisa umzimba, kufanele uqale uhlobo lwe ukudla okunempilo nokulinganisela kuhlangene nokuvivinya umzimba okuncane nsuku zonke. Ngale ndlela uzogwema umphumela wesabekayo owesabekayo futhi uzokwazi ukugcina isisindo. Abavikeli balokhu kudla baqinisekisa ukuthi kungalahleka cishe ama-2 kilos wesisindo ezinsukwini ezintathu nje, yingakho kubalulekile ukuthi ubonisane kudokotela wezokudla noma uchwepheshe ngaphambi kokuqala lokhu kudla futhi ngaleyo ndlela ugweme izinkinga ezinkulu zempilo. Uchwepheshe uzokwenza ucwaningo bese ekutshela uma kuyingozi noma cha ukuqala lolu hlobo lwe indlela yokuncipha.

Bese ngikushiya ividiyo ukukusiza wazi kabanzi mayelana ukudla okuphayinaphu okudumile nokuthi ziyini izinzuzo zayo nakho konke ukuphikisana kwayo.


Okuqukethwe yi-athikili kunamathela ezimisweni zethu ze izimiso zokuhlelela. Ukubika iphutha chofoza lapha.

Yiba ngowokuqala ukuphawula

Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe.

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.