Xa sihlangana nabahlobo bethu, epatini, okanye ukuze siphumle emva kosuku olude, abanye abantu basela ibhiya. Ngaba ke le bhiya ilungile ngokwenene emzimbeni? Abanye bathi ukusela kancinci kulungile, ukuba kuneenzuzo. Abanye bathi ayilunganga kwaphela. Ngoko ke namhlanje, makhe sijonge oku, oko kukuthi, nokuba yinyani okanye akunjalo, iingenelo kunye neengxaki zokusela ibhiya, ngokwembono yezonyango.
Zithini izondlo ezikwibhiya?
Okokuqala, masijonge ukuba yintoni ibhiya. Ngamafutshane, ibhiya sisiselo esenziwe ngokubilisa iinkozo zibe butywala. Sesinye seziselo ezindala emhlabeni.
Ngoko ke makhe sijonge umxholo wesondlo kwibhotile yebhiya eqhelekileyo (malunga ne-355 ml).
| Icandelo lezondlo | Isixa esiqulathwe ( ngokobunzima ) |
|---|---|
| Iikhalori | Malunga ne-153 |
| Iiproteni | Iigram ezi-2 |
| Iicarbohydrate | Iigram ezili-13 |
| Amafutha | Ngaphantsi kwe-1 gram |
| Ifayibha | Ngaphantsi kwe-1 gram |
| Iswekile | Ngaphantsi kwe-1 gram |
Ukongeza koku, ibhiya ikwanazo neevithamini kunye neeminerali ezincinci ezifunekayo emizimbeni yethu.
- I-Potassium
- I-Magnesium
- I-calcium
- I-phosphorus
- I-Niacin
- I-Folate
Enye into ebalulekileyo kukuba ezinye iibhiya zityebile kwii -antioxidants . Ngamafutshane, ezi antioxidants ziikhompawundi ezilwa nee-free radicals, ezonakalisa iiseli emizimbeni yethu. Oku kunceda ekunciphiseni umngcipheko womhlaza kunye nezifo ezingapheliyo. Ngokubanzi, okukhona umbala webhiya umnyama , kokukhona inani lee-antioxidants eziqulethwe kuyo liphezulu.
Zithini iingenelo zempilo zebhiya?
Kulungile, ngoku makhe sijonge ezi zibonelelo zempilo. Kodwa njengoko ufunda eli candelo, kufuneka ukhumbule into enye. Zonke ezi zibonelelo zenzelwe ukusela ibhiya ngobuninzi obuncinci kakhulu . Oko kukuthi, ibhiya enye okanye ezimbini ngosuku, ubuninzi.
Eyona nto ibalulekileyo kukuba akwamkelekanga kwaphela ukuqala ukusela utywala ucinga ukuba bunezi zibonelelo. Zininzi iindlela ezikhuselekileyo zokufumana ezi zibonelelo zempilo.
Ngaba umngcipheko wesifo sentliziyo ungancitshiswa?
Izifundo ezininzi zifumanise ukuba ukusela umlinganiselo ophakathi webhiya, njengenye okanye ezimbini ngosuku, kunokunceda ukunciphisa umngcipheko wesifo sentliziyo. Enyanisweni, ezinye izifundo zibonisa ukuba ibhiya inokuba neenzuzo ezifanayo zempilo yentliziyo njengewayini, xa ithelekiswa notywala.
Ngaba iyanceda ekulawuleni amanqanaba eswekile egazini?
Ezinye izifundo zibonisa ukuba ukusela utywala okulinganiselweyo kunokunciphisa umngcipheko wokuba nesifo seswekile ukuya kuthi ga kwi-50%. Kodwa eyona nto ibalulekileyo apha luhlobo lwebhiya oyiselayo . Esi siphumo sibonakala kakhulu kwiibhiya ezineswekile encinci, ezifana neebhiya "ezikhaphukhaphu". Ngoko ke, ukuba ucinga ngale nzuzo, kufuneka uqaphele nohlobo lwebhiya oyiselayo.
Ingaba yinyani na into yokuba iqinisa amathambo?
Olu luphononongo lokuqala. Lucebisa ukuba ukusela ibhiya ngokulinganisela kunokunceda ukuqinisa amathambo kumadoda nakubafazi abasele beyekile ukuya exesheni. Nangona kunjalo, le nzuzo ilahleka ngokupheleleyo xa usela iibhiya ezingaphezu kwezimbini ngosuku , kwaye iba yingxaki. Ngoko ke, kwakhona, ukulinganisela kubalulekile.
Kodwa, qiniseka ukuba uyazi ezi ngozi.
Kunye nezinye zeenzuzo zebhiya, izithako zayo zinokubangela iingozi ezinkulu empilweni. Ingakumbi ukuba usela iibhiya ezingaphezu kwezimbini ngosuku, oko kukuthi, ukuba usela kakhulu, zonke iingenelo ezikhankanyiweyo ngaphambili ziyalahleka kwaye zonke ezi ngozi ziyavela.
| Umngcipheko | Indlela eyenzeka ngayo kwaye ithetha ukuthini |
|---|---|
| Umlutha | Utywala bulumlutha. Ukuba kukho umntu kusapho lwakho oye walusebenzisa kakubi utywala, usengozini enkulu. Xa sele ulusebenzisa kakubi, ubhiya awuboneleli ngezibonelelo zempilo, kodwa unobungozi kuphela. |
| Ukunciphisa ixesha lobomi | Ukusela kakhulu kwandisa kakhulu umngcipheko wokufa ngenxa yesizathu nasiphi na. Ngokwezinye izifundo, ukusela kakhulu kunokunciphisa ubomi obulindelweyo ukuya kuthi ga kwiminyaka engama-28. |
| Isifo sesibindi | Ukusela iibhiya ezingaphezu kwezimbini ngosuku kwandisa kakhulu umngcipheko wokufumana izifo zesibindi ezinzulu ezifana nesifo sesibindi esinamafutha kunye ne -cirrhosis . |
| Ukunyuka kobunzima ("isisu sebhiya") | Iibhiya ezininzi zineekhalori eziphezulu. Ukusela ibhiya rhoqo nangobuninzi kunokubangela ukutyeba kakhulu. Oku sonke sikwazi njenge "beer belly". Uphando lubonise ukuba ukusela ibhiya kwandisa isinqe sakho. |
Khumbula, ukuba unenkxalabo okanye uloyiko malunga nokusela kwakho, ungathandabuzi ukuthetha nogqirha wakho wosapho ngaloo nto. Isenokuba sesona sigqibo silungileyo onokusenza ngekamva lakho.
Umyalezo Wokuya Ekhaya
- Nangona ibhiya inezakhamzimba ezithile (iivithamini, iiminerali), ikwaneekhalori ezininzi ezingenanto.
- Nangona kukho uphando olubonisa ukuba ukusela ibhiya ngokulinganisela (enye okanye ezimbini ngosuku) kunokuba *nezibonelelo* ezithile kwingozi yentliziyo, amathambo, kunye nesifo seswekile, oko akufanele kube sisizathu sokuqala ukusela ibhiya.
- Ukusela ibhiya eninzi kakhulu (ngaphezu kwesibini ngosuku) kuyingozi kakhulu. Kukhokelela ngokuthe ngqo ekubeni likhoboka, kwisifo sesibindi, ekutyebeni ("isisu sebhiya"), kunye nobomi obufutshane.
- Iingenelo zempilo zebhiya ezicingelwayo zinokufumaneka ngokulula ngeendlela ezikhuselekileyo nezisebenzayo, ezinje ngokutya okunesondlo kunye nokuzilolonga.
- Ukuba unenkxalabo malunga nendlela osela ngayo, kubaluleke kakhulu ukuthetha nogqirha wakho ngayo.
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