Amaqembu okudla akhonza ukwenza izinto zibe lula uma kuziwa ekudleni. Bahlukanisa konke esikudlayo ngokuya ngemvelaphi yayo kanye nendima yayo emzimbeni.
Ngale ndlela, zisiza kakhulu ekwakheni ukudla okunomsoco, okuyiyona ekuhlinzeka ngazo zonke izakhamzimba ozidingayo ukuze ube nempilo.
Imifino nemifino
Leli qembu lokudla libaluleke kakhulu, ngoba abantu abaningi abadli imifino nemifino eyanele.
Uma ungakunaki ukutholakala kwayo ekudleni, unikela ngenani elikhulu lezakhamzimba ezibalulekile, kufaka phakathi amavithamini namaminerali amaningi. Kanye nefayibha, kudingekile phakathi kwezinye izinto zokuhamba kwamathumbu. Okulandelayo eminye yemifino nemifino engakwazi ukulahleka ekudleni kwakho:
- Isipinashi
- Obhontshisi abaluhlaza okotshani
- utamatisi
- UZucchini
- I-Pepper
- Isitshalo seqanda
- Ajo
- I-anyanisi
- Ukholifulawa
- Ilethisi
- Carrot
Kungakuhle ukuthi uziphuze zintsha uma kungenzeka.. Ngakolunye uhlangothi, ukugcwalisa inqola yakho yokuthenga ngemifino enemibala eminingi ehlukahlukene kuzokunikeza izinhlobonhlobo ezinkulu kakhulu zezakhamzimba.
Izithelo
Njengeqembu langaphambilini, izithelo zingumthombo omuhle kakhulu wamavithamini, amaminerali kanye nefayibha. Futhi kanjena, futhi inikeza izinto zokulwa ne-antioxidant, ezibhekwa njengesihluthulelo sokuvikela izifo ezifana nomdlavuza.
Lesi sigaba sifaka ukudla okufana nalokhu okulandelayo:
- Ibhilikosi
- I-Granada
- IHigo
- I-Lemon
- I-Apple
- I-Naranja
- Pera
- Iphayinaphu
- Banana
- UPomelo
- Sandía
Kumele kuqashelwe ukuthi amajikijolo (amajikijolo, sitrobheli, okusajingijolo ...) nawo ngokuvamile afakwa eqenjini lezithelo.
Njengasendabeni yemifino nemifino, okungcono kakhulu ukuthi izithelo zakho zintsha futhi ziyafana ngesizini ngayinye.
amaprotheni
Amaprotheni sisiza ekwakheni nasekulungiseni izinto ezibalulekile emzimbeni njengezitho, imisipha, isikhumba, noma ama-hormone. Ngalesi sizathu zithathwa njengezibaluleke kakhulu ukuze zihlale ziphilile. Ungabathola ekudleni okulandelayo:
- I-Carne
- Inhlanzi nokudla kwasolwandle
- I-egg
- Imidumba (ubhontshisi, amantongomane, uphizi ...)
- Amantongomane (ama-alimondi, ama-walnuts ...)
Akuwona wonke umuntu odla inyama. Ngenhlanhla kukhona ubhontshisi, udali, njll. Ukuba khona kwemidumba (okungaba okulungile futhi ukukufaka eqenjini lemifino) ekudleni kubalulekile, ikakhulukazi uma ungumuntu odla imifino noma i-vegan.
Ama-oats, ama-quinoa, ne-broccoli okunye ukudla okunothile kwamaprotheni okungafakwa kuleli qembu. Ubisi lusiza nokuthi uhlangabezane nesabelo sakho sansuku zonke esinconyiwe samaprotheni.
Abantu abaningi abanankinga yokuthola amaprotheni anele. Noma kunjalo, kungakuhle ukuthi uqiniseke ukuthi amaprotheni akwekudla kwakho asezingeni eliphakeme kakhulu. Lokho kusho ukuthi azihambisani namafutha amaningi, njengoba kunjalo ngesifuba senkukhu esingenasikhumba noma i-yogurt yamafutha aphansi.
Izitshalo
Ebizwa nangokuthi okusanhlamvu, izinhlamvu unikeze amandla emzimbeni ngama-carbohydrate abo. Isinkwa, ipasta, ilayisi, ummbila, noma i-quinoa okusanhlamvu.
Njengoba ingxenye enhle yezakhi zayo ilahleka ngesikhathi sokucwengwa, kungakuhle ukhethe izinhlobo eziphelele. Le nketho iqinisekisa ukutholwa okukhulu kwamavithamini namaminerali, kepha ayikwenzi ube namafutha amancane. Izingxenye kufanele zifane kuzimo zombili.
Amazambane nawo abhekwa njenge-carbohydrate enhle. Kepha kuyadingeka ukuzidla zibilisiwe esikhundleni sokuthosa. Isizathu ukuthi ukuthosa kwabo kubenza babe nokudla okunama-kilojoule amaningi.
Imikhiqizo yobisi
Bathanda ukukhula kwamathambo nokuqiniswa kwawo ngenxa yokunotha kwawo kwi-calcium. Futhi aqukethe amaprotheni, yingakho kwesinye isikhathi afakwa kuleli qembu, kanye nenyama, inhlanzi, amaqanda, nemidumba.
Leli qembu lokudla lifaka ubisi kanye nokunye okuphuma kulo, njenge-yogurt, ushizi noma ibhotela. Ukunciphisa ama-calories akho kungakuhle ukubheja ngemikhiqizo enamafutha aphansi. Ukuhlola amalebula kuzokusiza ukhethe inketho engcono kakhulu.
Abantu abangabekezelelani ne-lactose (enye yezingxenye zobisi) futhi abalandela ukudla okudla imifino banethuba lokukhetha izinhlobo ezingenayo i-lactose nemifino, ngokulandelana. Uma kukhulunywa ngezinye izindlela zobisi, kubalulekile ukuthi ziqiniswe nge-calcium novithamini D. Okunye okungenzeka ukubheka lezi zakhi zomzimba kwenye indawo.
Amafutha
Amafutha ahlinzeka ngamandla futhi alungele inhliziyo. Kodwa-ke, kubalulekile ukuhlukanisa okunempilo kokubi. Amafutha omnqumo, ukwatapheya, inhlanzi enamafutha, namanye amantongomane nembewu kungamafutha enempilo. Ngokuphambene nalokho, inyama ebomvu futhi esetshenzisiwe, ubisi, u-oyela wesundu, ibhotela, ama-chips amazambane, ukudla okuthosiwe, nososo wezimboni kugcwele futhi kungamafutha we-trans.
Ngokungafani nalokho okwenzeka ngamanye amaqembu okudla (ngokwesibonelo, izithelo), abantu abaningi badla amafutha anele. Ukugcina isisindo esinempilo kuyadingeka ukulawula ukudliwa kwalokhu kudla. Lokho kusebenza nakumafutha omnqumo. Ochwepheshe bakhuluma cishe ngezipuni ezintathu ngosuku njengesamba esiphezulu.