Mhlawumbe sigcwele ukubona izidlo eziningi kangaka kwi-Intanethi, kunezinhlobo zazo, ezinye ezandisa inani lamaprotheni, ezinye zilahla ama-carbohydrate, ezinye zidayisa ushukela noma amafutha, kepha, akukho okunye okudingekayo ukuze wehlise isisindo ngempilo.
Sidinga ukudla okuphelele futhi okulinganiselayo, njengoba kunjalo ngokudla esikuletha namuhla, ukudla kwamaqanda. Ukudla okunempilo nokuthi yini kuzokusiza ukuthi ulahlekelwe ngamakhilo owafunayo.
Ukudla kwamaqanda Kuyindlela ekahle yokwehlisa isisindo ngesikhathi esifushane, iphelele ukuthuthukisa ukukhula kwemisipha nokwandisa amandla nobungqabavu bomzimba.
El iqanda Kuwukudla okunenzuzo enkulu futhi kutholakala emakhaya amaningi abantu nasekudleni okuthandayo. Iqanda linikeza izinzuzo ezinkulu futhi liwumkhiqizo ofinyeleleka kuningi kakhulu.
Iqukethe i- kucace futhi i ihlumela, umhlophe ucebe nge protein, vitamin E, iron, amaminerali, iodine kanye ne selenium. Kusinika kuphela 17 amakhalori ngenkathi isikhuphasha sisinikeza 60.
Ukudla kwamaqanda
Lokhu kudla kuqukethe uhlelo lokudla olususelwa emaqandeni njengesithako esiyinhloko noma isixhumi. Lokhu kudla kungafakwa enkambisweni yethu ejwayelekile yokudla njalo ezinsukwini ezintathu ukuze kungabikho lutho olunzima olwenziwe futhi lwenziwe ngendlela efanele.
Nazi ezinye izici zalesi sidlo okufanele uzicabangele:
- Iqanda kufanele ukupheka ukuze amaprotheni afakwe emzimbeni.
- Ukudla kufanele yenza isonto lonke.
- Uma uqhuba i-deporte noma i- ukhulelwe akunconywa ukuyilandela ngokuqinile nsuku zonke.
- Kumele iukwethula ukudla okwengeziwe iphilile ukwengeza ukudla.
- Kunconywa ukunciphisa umzimba ngesikhathi esifushane.
- Ilungele i- abadlali abafuna ukwandisa isisindo sabo semisipha.
- Ungancipha amakhilo amathathu ngesonto.
- Kusuthisa inkanuko futhi kusivumela ukuthi singakhathazeki ngezinhlobo ezithile zokudla.
Iqanda liyazuzisa ngoba lisiza ukulawula i-cholesterol, licebile kumaprotheni futhi livusa ukusetshenziswa kwamandla amakhulu ngoba kwandisa umzimba wethu.
Ngaphambi kokuqala lokhu kudla kungakuhle ukuya kochwepheshe noma umondli ukuphawula ngenhloso yakho yokuyifeza ukuze bakweluleke kahle ngemihlahlandlela nezincomo zabo zobungcweti.
Kubalulekile ukuhlala unamanzi phakathi nesonto lapho umuthi wenziwa khona ukuze umzimba ukwazi ukulahla ubuthi ngomchamo.
Imenyu ukulandela ukudla kwamaqanda
Ukudla kwasekuseni kuvunyelwe
- Amaqanda amabili abilisiwe kanye nesithelo sonyaka.
- Ikhofi elinobisi olunamafutha namaqanda amabili abilisiwe.
- Ukumnika, ucezu lwesinkwa esiphelele nocezu lwe-turkey neqanda elibilisiwe.
Ukudla okuvunyelwe
- Isaladi nenkukhu.
- Amaqanda amabili abilisiwe nemifino eshubile.
- Imifino eshubile, ushizi wembuzi namaqanda amabili abilisiwe.
- Isaladi ngama-sardine asemathinini noma i-tuna ekheniwe ngaphandle kwamafutha namaqanda amabili abilisiwe.
- Imifino eshubile nesifuba senkukhu.
- Ipuleti elikhulu lesaladi.
- Inkukhu nesaladi leqanda elibilisiwe.
- Inhlanzi eyosiwe nesaladi.
Ukudla kwakusihlwa kuvunyelwe
- Isithelo esisodwa, isaladi, namaqanda amabili abilisiwe.
- Isaladi nezinhlanzi ezibhakiwe.
- Isaladi nenkukhu.
- Isaladi namaqanda amabili abilisiwe.
- Imifino enamanzi nenkukhu.
- Isaladi yemifino, iwolintshi namaqanda amabili abilisiwe.
- Imifino ebilisiwe neqanda elibilisiwe.
- Inhlanzi eyosiwe nesaladi.
Lokhu kudla kuncane kuma-carbohydrate, ungadla kuphela isinkwa ngesikhathi sasekuseni, ngakho-ke ukwehla kwesisindo kuqinisekisiwe.
Ukudla kufanele futhi kuhambisane nokuvivinya umzimba okulingene ukuze ukwehla kwesisindo kuqhubeke futhi umzimba uthole ukuma okuhle, ngaphezu kwalokho, kuzosiza imisipha ukuthi ibe nevolumu ethe xaxa futhi iphilile futhi iqine.
Akufanele siyeke ukwethula ukudla okufana nalokhu:
- uwoyela owengeziwe we-olive
- Amantongomane.
- Imbewu.
- Ukudla okunothile ku-omega 3.
- Izithelo.
- Imifino.
- Amaprotheni wemvelaphi yezilwane noma yemifino.
- Amaqanda.
Kunalokho, kufanele sigweme ukudla okulandelayo ukuze ukudla kunganciphi.
- Iziphuzo ezidakayo akufanele ziphuzwe.
- Ukudla okuthosiwe.
- Ukuhlukumeza ama-carbohydrate.
- Iziphuzo.
- Ushukela
- Amakhekhe.
- Limnandi.
- Amakhukhi.
- Ukudla okusheshayo noma i-junk.
- Pheka ngosawoti omningi.
- Ukudla okulungiselelwe nokwamakhaza.
Izinzuzo zokudla kwamaqanda
Lokhu kudla kunezici uchungechunge lwezinzuzo ezisizuzisayo sonke uma sikwenza kahle. Sizokutshela ngazo ngezansi ukuze uhlale uzibeka engqondweni:
- Akuyona indlela yokudla ekhawulela ikhalori.
- Igcina ibhalansi efanelekile yokusetshenziswa kokudla.
- Kumele ihambisane neminye imidlalo.
- Inothe ngamaprotheni.
- Inikeza umuzwa wokusutha isikhathi eside.
- Amaqanda aphekiwe kufanele alungiswe ukuze izakhi zomzimba zifakwe kahle.
Lokhu kudla kuhloselwe abantu abadala abafuna ukwehlisa isisindo ngokushesha, ngoba ukulahleka kwama-kilos ama-3 kuyatholakala, noma kunjalo, sincoma ukufakwa kwesonto lokudla ngokudla okunempilo lapho kungeniswa khona okunye ukudla, ngakho umzimba ngeke ube nokushoda.