Asiyi kufaka, kwaye siphinda, njengoko kusenziwa kwisitatimende esaziwayo "akunakwenzeka, akunakwenzeka!". Makhe sithethe ngezinto onokuyenza kwaye kufuneka uyidle, kwaye indlela enhle ngayo. Eqinisile, imigaqo yokutya okunempilo kufanele ivelise uvuyo kunye nenjabulo kwimikhosi yabo.
Intlanzi enonophelo kunye namafutha omega enempilo
I-Omega-3 kunye ne-omega-6 zi-fatty acids ngegama elincomekayo. Ezi zinto azihlanganiswa ngumbutho wethu, kodwa ngenxa yezizathu ezithile zibaluleke ngakumbi kubomi bethu. Oku kuvela kukuphazamiseka okunjalo, kodwa ukuba ubheka apho ezi zi-omega zi-fatty acids ziqulethwe khona, zonke iintlobo zokuphazamiseka ziya kwimvelaphi.
Omega-3:
- nayiphi na inhlanzi yolwandle, ivenkile kunye neoli yeentlanzi ;
- linxibe ioli;
- ioli kwi-walnuts;
- ioli;
- yeoli yengqolowa yeoli.
- Omega-6:
- ioli nempahla yeoli;
- ioli;
- ioli yelanga;
- ioli ye soya;
- imbewu kunye namantongomane.
Imifuno okanye iikhoksiki zohlobo
Ewe, ngubani oya kuthi imifuno ayiluncedo? Kwiimifuno, ubuninzi bamavithamini, amaminerali, amafutha, i-antioxidants, i-fibre. Akukho mntu oya kuguqula ilwimi ukuba imifuno ayihambisani nemigaqo ephambili yokutya okunempilo. Ngaphezu koko, asiyi kuba neqhinga: imihla ngemihla, lungiselela isaladi yemifuno esitsha kwaye ufihla ngesazela esicacileyo imfuneko yefiber kunye namanye amavithamini. Hayi, imifuno yonyaka ayikho ngexesha lonke, kodwa kunye nemveliso yokuvelisa i-greenhouse kwiivenkile, ubuncinane ziqulethe i-fiber.
I-vitamin D ekhethekileyo
I-Vitamin D idibeneyo emzimbeni wethu, kodwa phantsi kweemeko ezikhethekileyo-xa ikhanyiswa yelanga. Kubonakala ngathi akukho mfuneko yokubhaka malunga nokusilela kwayo, kodwa kwanabantu abahlala kumazwe asanga, kukho ukungahambi. Isizathu - ngomnqweno wokufihla emthunzini nasekusebenziseni i-sunscreen. Le vithamini ayifuni nje ukuthobela yonke imigaqo yokutya okunempilo yokulahleka kwesisindo, ihlala ixhomekeke ekubeni kubonakale kubonakale kwe-osteoporosis, umhlaza, isifo sikashukela kunye nokungaphumeleli kwe-hormone. Kule nkalo, sicinga ukuba kuyimfuneko ukufumana i-oyile yeentlanzi kunye nee-vitamin supplement.
Ulambile, kwaye kuphela - uphawu lofuna ukutya
Bathi kufuneka udle 4, 5, kunye namaxesha angama-8 ngosuku. Kodwa kuthetha ukuthini "kuyimfuneko" xa kungekho ndlala? Ulawulo lwesondlo esincinci luthetha ngokubanzi ukuba izabelo zakho zibe ziincinci, kodwa azihlali zihlala. Nangona ukuthobela kwisiqingatha sokuqala solawulo, njengoko kunjalo, ngokuzenzekelayo, kukhokelela ekugcinweni kweso sigaba sesibini. Kodwa ukuphindaphinda kokutya kwakho kuxhomekeke kwisiqulatho sekhalori yesabelo "esincinci" esifanelekileyo. Umzekelo: udle i-50 gram yesibindi sesibindi kwaye uqaphele ixesha - nini umnqweno wokutya into? Sithembisa ukuba kungekudala kuneeyure ezisibhozo.
Kufuneka ukuba udle kwiincinci ezincinci - oku kuyi nyaniso, kodwa oku akuthethi ukuba ukutya ngokwawo kufuneka kukhankanywe yintsimbi ye-alarm clock.