Kunzima ukuchaza ngamazwi indlela oziva ngayo xa ufumanisa ukuba unomhlaza. Kodwa kukho imibuzo emininzi efika engqondweni. Umbuzo omkhulu abantu abaninzi abanawo ngowokuba, "Ndifanele nditye ntoni ngoku?" Ukutya kubaluleke kakhulu xa unyangwa umhlaza. Kuba kuphela xa umzimba wakho ufumana amandla kunye nesondlo osifunayo apho unokujongana nalo mceli mngeni ngamandla. Ke namhlanje, masithethe ngendlela yokulungisa ukutya kwakho ngeli xesha.
Yintoni Ukutya Komhlaza?
Ngamafutshane, olu luhlu alufanelani konke konke. Ukutya komhlaza sisicwangciso sokutya esenzelwe wena ngokukodwa, kuthathelwa ingqalelo izinto ezininzi, njengohlobo lomhlaza onalo, unyango olufumanayo, kunye nemeko yakho yomzimba. Oku kwenziwa ngugqirha wakho.
Eyona njongo iphambili yolu hlobo lokutya kukunika umzimba wakho iikhalori kunye nesondlo esifunekayo ukulwa eli dabi. Nangona kunjalo, ngenxa yohlobo lwesifo kunye nemiphumo emibi yonyango, ukutya ngamanye amaxesha kunokuba nzima. Kwezinye iintsuku, usenokungaziva unqwenela ukutya konke konke.
Ungakhathazeki. Akunyanzelekanga ukuba wenze utshintsho olukhulu kwindlela otya ngayo. Okufuneka ukwenze kukwenza utshintsho oluncinci nolulula kwaye wenze ukutya okunempilo kube mnandi kwaye kube lula ukukutya.
Uzilungiselela njani ngaphambi kokuba uqale unyango?
Kubaluleke kakhulu ukuqhelana neendlela ezilungileyo zokutya ngaphambi kokuba uqale unyango. Kuba asazi ukuba unyango luza kukuchaphazela njani okanye zeziphi iziphumo ebezingalindelekanga oza kuba nazo. Ke ngoko, ukuqinisa umzimba wakho kwangaphambili kuya kukunceda kakhulu.
Eyona nto ingcono onokuyenza ngeli xesha kukuqhela ukutya okunesondlo . Oko kuthetha ukuba,
- Iinkozo (ingakumbi ezo zine-bran)
- Iziqhamo
- Imifuno
- Iimbotyi ezifana neembotyi nee-peas
- Iproteni enempilo (intlanzi, inkukhu, amaqanda)
Yongeza ezi zinto ekutyeni kwakho. Kwakhona, nciphisa inyama ezicutshungulweyo ezifana neesoseji, iibhola zenyama, kunye nokutya okukhawulezayo kangangoko.
Enye ingcinga elungileyo kukugcina ukutya okulula ukukutya efrijini okanye ekhitshini. Kuba isicaphucaphu sinokwenza kube nzima ukupheka xa uqala unyango. Gcina izinto ezifana neyogathi, iziqhamo ezisikiweyo, amandongomane, iipakethi zesuphu, kunye nee-crackers zetyuwa kufutshane. Kukwangumbono olungileyo ukuzisa ii-nutritional shakes ezivela kwiikhemesti. Zinokukunceda ufumane isondlo osifunayo kwiintsuku apho ungakwazi ukutya konke konke.
Ukutya ngexesha lonyango
Ngexesha lonyango, ngezinye iintsuku usenokuziva ulambile kakhulu. Ngezinye iintsuku usenokungafuni nokucinga ngokutya. Oku kuqhelekile. Injongo yakho ngeli xesha kufuneka ibe kukubonelela umzimba wakho ngesondlo esifunekayo. Loo mali incinci ilungile.
Iiproteni ziyinto ebalulekileyo.
Iproteni sesona sondlo siphambili esilungisa iiseli emzimbeni wethu. Cinga ngemizimba yethu njengendlu. Unyango lubangela umonakalo omncinci kule ndlu. Iproteni ifana ne-bass elungisa loo monakalo. Yiyo loo nto iproteni ibaluleke kangaka.
Ukutya okulungileyo okutyebileyo kwiproteni:
- Intlanzi, inyama engenamafutha, inkukhu
- Amaqanda
- Iimbotyi, iitshizi, ii-peas eziluhlaza, iilentils
- Ubisi, itshizi, iyogathi
- Isoya, iTofu
Ungalibali iziqhamo nemifuno.
Zama ukutya ubuncinane ikomityi enye enesiqingatha yeziqhamo nemifuno ngosuku. Ifayibha kunye neevithamini ezikwezi zinto zokutya zinceda ekuqiniseni amasosha omzimba wakho. Faka ukutya okuluhlaza okomileyo (isipinatshi, ikale), umthubi omnyama (ithanga, iitapile ezimnandi), iiorenji, kunye neetangerines ekutyeni kwakho. Oku kutya okunemibala kuqulethe izondlo ezininzi ezilungileyo emzimbeni. Kodwa khumbula, hlamba nasiphi na isiqhamo okanye imifuno kakuhle ngaphambi kokuba uyitye.
Gcina umswakama emzimbeni.
Unyango lomhlaza, kunye neziphumo ebezingalindelekanga ezifana nokuhlanza norhudo, zinokuwucoca umzimba ngamanzi. Ngoko ke sela amanzi amaninzi imini yonke. Ukuba unengxaki yokusela amanzi, zama ukusela isuphu, iismoothies eziluhlaza, iijusi zeziqhamo ezintsha, iti, kunye nobisi.
Indlela yokutya kunye nemiphumo emibi yonyango
Ezinye iziphumo zonyango zinokwenza kube nzima ukutya, kodwa kukho amaqhinga ambalwa onokuwasebenzisa ukuze uhlangabezane noku.
| Imiphumela | Izinto onokuzizama |
|---|---|
| Isicaphucaphu/Ukugabha | Kuphephe ukutya okunamafutha, okuneziqholo, nokunamafutha. Kuphephe ukutya okunevumba elibi. Yitya into eyomileyo efana nee-crackers, iibhisikithi, okanye isilayi sesonka rhoqo emva kweeyure ezimbalwa. Sela iziselo ezincinci ezifana nesuphu namanzi. |
| Izilonda/intlungu emlonyeni okanye emqaleni | Yitya ukutya okuthambileyo, okucoliweyo (iitapile ezicoliweyo, irayisi). Kuphephe ukutya okuneziqholo, okumuncu, okanye okurhabaxa (umz., iitships). Yitya ukutya okungashushu kakhulu okanye okungabandanga kakhulu, kodwa okukwiqondo lobushushu eliphakathi. Sebenzisa istraw. |
| Urhudo kunye nokuqhina | Ukuba unesifo sorhudo: Sela iziselo ezininzi ezifana namanzi kunye neJeevani. Nciphisa ukutya kwakho okunefayibha eninzi njengebran kunye nemifuno. Ukuba une-constipation: Kancinci kancinci yongeza ukutya okune-fiber eninzi (isipinatshi, i-kale, isonka se-bran). Sela amanzi amaninzi. |
| Utshintsho kwincasa | Unyango lunokuchaphazela incasa yolwimi lwakho. Ngoku unokukwazi ukungcamla ukutya obungakuthandi ngaphambili. Zama ukutya ukutya okumuncu okufana nejinja kunye nerharnate. Nonga ukutya kwakho ngeziqholo ezifana ne-mint, i-curry, kunye ne-rosemary. |
Inyaniso okanye Ubuxoki malunga nokutya okukhethekileyo "okunyanga umhlaza"
Usenokuba ukhe weva amabali afana nokuthi "Olu hlobo lokutya lunokunyanga umhlaza." Umzekelo, izinto ezifana nokutya kweKetogenic kunye nokutya kweAlkaline. Ngaphambi kokuba uzame nantoni na efana nale, qiniseka ukuba uthetha nogqirha wakho.
Inyani yile, akukho kutya okumangalisayo okunokunyanga umhlaza. Uninzi lwezi zinto kuthiwa zidlo ezikhethekileyo azikaqinisekiswa ngokwesayensi ukuba ziyawunyanga umhlaza okanye ziwuthintele ukuba ungaphinde ubuye. Ezinye zazo zinokuba yingozi.
Ngoko ke, kungcono ukugcina ukutya okunesondlo okuquka iiproteni, iziqhamo, imifuno kunye neenkozo, njengoko ugqirha wakho ekucebisile.
Qaphela ngokukodwa izongezo zeevithamini.
Ukuba ulahlekelwa zizakhamzimba ezininzi emzimbeni wakho, nokuba kungenxa yokuba awukwazi ukutya okanye ngenxa yokuba uhlanza/urhudo, ugqirha wakho unokucebisa i-multivitamin. Nangona kunjalo, ungaze uthathe naziphi na iivithamini, imifuno, okanye izongezo ngaphandle kokubonisana nogqirha wakho kuqala. Ezinye iivithamini kunye nezongezo zinokuphazamisa unyango lwakho lomhlaza. Oku kunokuba yingozi kakhulu.
Ukutya emva kokuba unyango luphelile
Nje ukuba unyango lugqityiwe, injongo yakho mayibe kukwakha umzimba wakho kwakhona nokugcina impilo yakho isempilweni ixesha elide. Ezinye izifundo zibonise ukuba ukutya ukutya okunesondlo okutyebileyo kwiziqhamo, imifuno, iinkozo ezipheleleyo, kunye neeproteni kunokunciphisa umngcipheko wokubuya komhlaza ngeli xesha. Thetha nogqirha wakho ngale nto kwaye ulungise ukutya kwakho ukuze kuhambelane nawe.
Umyalezo Wokuya Ekhaya
- Akukho kutya "okumangalisayo" okufunekayo kubantu abanomhlaza. Kuyahluka kumntu nomntu, kuxhomekeke kuhlobo lomhlaza kunye nonyango.
- Qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba wenze naziphi na izigqibo malunga nokutya kwakho.
- Zama ukutya ukutya okunesondlo okuquka iiproteni, iziqhamo, imifuno kunye neenkozo ezipheleleyo.
- Sela amanzi amaninzi imini yonke ukuze uthintele ukuphelelwa ngamanzi emzimbeni.
- Musa ukuthatha naziphi na iivithamini okanye ezinye izongezo ngaphandle kwengcebiso kagqirha.
- Lumka kwiindlela zokutya ezingaqinisekiswanga ezithi "ziyawunyanga umhlaza" kwi-intanethi okanye kwabanye abantu. Hlala ulandela iingcebiso zesayensi.
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