Kubalulekile unakekele ukudla kwethu Uma sifuna ukugcina inhliziyo eqinile nenempilo, kufanele sikhuphule ukusetshenziswa kwezithelo nemifino. Kunconywa ukuwathatha eluhlaza noma ephekwe ngensimbi noma nge-steam.
Amafutha anelisiwe, ukudla okusetshenzwe nososo oselungisiwe akunampilo nakancane futhi uma sisebenzisa kabi le mikhiqizo sizobe senza kabi emzimbeni wethu.
Ngaphandle kokudla, kufanele sihlale simile, futhi sibe nesisindo esinempilo, ngaphakathi kwamazinga wethambo lethu, ubudala nobulili. Ukuvivinya umzimba njalo kubalulekile njengokugcina ukudla okunomsoco nokunempilo.
Ukudla okufanele kusetshenziswe kakhulu ekudleni
- Ukudla okune-fiber eningi: lokhu yilokho okusiza ukuqeda ubuthi emzimbeni ongawufuni, kukusize ukuhlanza amathumbu, ukugcina umzimba uhlanzekile. Uzothola i-fiber ezinhlamvini eziphelele, ezinjengezinkwa, i-pasta, nemidumba.
- Izithelo nemifino: kufanele sihlale sikhetha okuhle kunakho konke, noma kunjalo, akunandaba ukuthi ziyizithelo nemifino efriziwe yini, kungakuhle ukuthi uzidle nganoma iyiphi indlela.
- Ukudla okuqukethe i-Omega 3 fatty acids, njengazo zonke izinhlanzi eziluhlaza okwesibhakabhaka.
- amafutha anempiloLezi zitholakala kumantongomane, uwoyela obalulekile ovela ezinhlanzini, imbewu yefilakisi, ukwatapheya noma uwoyela owengeziwe wezintombi.
- Ubisi olunamakhemikhali: kungaba ushizi, ubisi noma i-kefir.
Ukudla okufanele kuncishiswe ekudleni
- Amafutha weTrans: Lawa ngamafutha angenayo i-hydrogenated noma i-hydrogenated.
- Ubisi lonke: lokhu kunikela ngamafutha amaningi kakhulu.
- Izikhupha zamaqanda.
- Inyama ebomvu, amasoseji, inyama enefulawa nethosiwe.
- Ukudla okuhlanganisiwe, lawo aqukethe amagremu amaningi kasawoti.
- IzitshaloLezi ziqukethe amanani amakhulu kashukela.
- Isinkwa esimhlophe nofulawa ocwengileko.
Kufanele ukunciphisa amafutha aqinile, njengebhotela, isinqumelo noma imajarini. Kumele sikugcizelele ukuthi amafutha ayadingeka ekusebenzeni kahle komzimba, kepha-ke, kufanele sazi ukuthi sizikhetha kanjani ezinempilo.
Kumele sinake kakhulu labo abanelebuli, sekuvele kukhona lonke ulwazi lokuthi zilungiswe kanjani nokuthi yiziphi izithako ezihlanganiswayo. Kuzofanele sibheke amafutha agcwele kanye nama-carbohydrate, okuvame ukuthi kube ushukela.
Indlela ekahle yokwehlisa isisindo somzimba nokuhlala uphilile ukusebenzisa imikhuba yokudla enempilo nempilo iyonke, ugweme ukudla okungalungile okunotha ngoshukela namafutha amabi, futhi uzame ukugcina ukudla okunempilo. ifriji eligcwele izithelo nemifino, ukudla okune-fiber eningi, nama-yogurts anamafutha amancane.