USunethra (oneminyaka engama-38 ubudala) ufike ekliniki yam ngoLwesibini odlulileyo ediniwe kakhulu kwaye ediniwe. Ungutitshala wesikolo.
"Gqirha Priya, nangona ndilala iiyure ezisi-8 ebusuku, ndivuka kusasa ndingenawo amandla. Ndiziva ndidiniwe kakhulu. Ndidla ngokutya into efana nejam okanye i-bun enesonka kusasa ndize ndisele ikomityi yeti kunye neepuni ezintathu zeswekile. Kodwa ngo-12 emini, umzimba wam udiniwe ngokupheleleyo," uSunethra wazisa ingxaki yakhe.
Ndamcacisela ngoxolo, "Sunethra, ingxaki yakho ikwindlela yakho yokutya kwasekuseni. Iicarbohydrates ezicociweyo ozityayo kusasa, njengeswekile nesonka esimhlophe, zibangela ukuba amanqanaba eswekile egazini lakho anyuke aze aphinde ehle ngokukhawuleza (iSugar Crash). Le yeyona nto ibangela ukuba uzive udiniwe kusasa. Umzimba wethu ufana nomatshini omkhulu. Kufuneka ufakwe amandla angcono kakhulu ekuqaleni kosuku. Namhlanje, masithethe ngendlela yokwenza ukutya okunesondlo okuya kukunceda uhlale unamandla imini yonke."
๐จ Iiflegi ezibomvu ezifuna unyango olukhawulezileyo
Nangona ukudinwa rhoqo kunye nokungabikho kwamandla kunokubangela ukutya okuqhelekileyo, ukuba ufumana ezi mpawu zilandelayo, kufuneka ufune uncedo lwezonyango ngokukhawuleza kuba zinokuba ziimpawu zesifo esinzulu ngakumbi (umz., i-anemia, iingxaki ze-thyroid, okanye isifo seswekile):
- Ukudinwa okungapheliyo (ukudinwa okukhulu) okuhlala iiveki ezininzi nangona uphumle kwaye ulele ngokwaneleyo.
- Ukwehla ngokukhawuleza okungaqhelekanga kobunzima bomzimba ngaphandle komzamo.
- Ukudumba ngaphambili entanyeni (iGoitre) okanye ukungakwazi ukunyamezela ukubanda/ubushushu obugqithisileyo.
- Ukuva unxano olugqithisileyo rhoqo, ukuchama rhoqo, kunye nokungaboni kakuhle.
- Ukuphefumla okungapheliyo kunye nokuxinana kwesifuba nokuba wenza imisebenzi emincinci.
Ukutya oku-3 okuyingozi okulimaza imizimba yethu
Abantu abaninzi, benethemba lokonga ixesha kusasa, baqhele ukutya oku kulandelayo okuyingozi kakhulu emzimbeni:
1. Ukutya Okucutshungulweyo: Iisoseji, ukutya okupakishwe kwiipakethe, kunye neemveliso zokubhaka ziqulethe iincasa zokwenziwa eziyingozi kunye nezigcina-zimo, kwaye ixabiso lazo lesondlo liphantsi kakhulu.
2. Iziselo ezineswekile: Iijusi zeziqhamo ezenziweyo, iziselo ezinekhabhoni, kunye neti/ikofu eneswekile zinokubangela ukutyeba kunye nomngcipheko ophezulu wesifo seswekile.
3. Amafutha eTrans: Amafutha eTrans afumaneka ekutyeni okuthosiweyo ngokukhawuleza anokuvala imithambo yegazi aze abangele ukuhlaselwa yintliziyo.
Indlela yokulungiselela isidlo sakusasa ukuze uhlale unamandla imini yonke
Ukutya okunesondlo esifanelekileyo kukutya okuqulathe ezi zondlo zilandelayo ngomlinganiselo ochanekileyo:
- Iicarbohydrate (iicarbohydrate - 45-65%):Inika umzimba amandla okusebenza kwemihla ngemihla. Endaweni yerayisi emhlophe nesonka esimhlophe, khetha iicarbohydrate ezintsonkothileyo ezifana nerayisi emdaka yebran, ibuckwheat, kunye neoats.
- Iiproteni (10-35%): Zibalulekile ekukhuleni kwezihlunu kunye nokuzikhusela komzimba. Faka amaqanda, intlanzi, iilentils, iitships, okanye iimbotyi eziluhlaza kwisidlo sakho sakusasa.
- Amafutha asempilweni (Amafutha - 20-35%): Anceda ekusebenzeni kwengqondo nasekuveliseni iihomoni. Amafutha alungileyo anokufunyanwa ekutyeni okufana ne-avokhado, ioyile yomnquma, imbewu yesesame, kunye namandongomane.
- Ifayibha, iiVithamini, kunye neeMinerali: Iziqhamo ezitsha kunye nemifuno eluhlaza zinceda umzimba ukuba usebenze kakuhle.
Izinto ezibalulekileyo zokutya okunesondlo kwemihla ngemihla (isikhokelo se-NHS)
| Udidi lokutya | Ukusetyenziswa kwemihla ngemihla okucetyiswayo | Iingenelo ezinkulu zempilo |
|---|---|---|
| Iziqhamo nemifuno | Ubuncinane izidlo ezi-5 ngosuku (ezi-5 ngosuku) | Ityebile kwi-vitamin C, i-potassium, kunye nee-antioxidants, ikhusela kwizifo. |
| Iinkozo zebran | Malunga ne-1/3 yesidlo siphela | Ityebile kwifayibha, ekhusela amathumbu; ikhupha amandla kancinci kancinci imini yonke. |
| Ubisi kunye neemveliso zobisi | Ngobuninzi obulinganiselweyo (amafutha aphantsi) | Iyaqinisa amathambo kuba ityebile kwi-calcium kunye ne-vitamin D. |
| Amanzi acocekileyo | Iilitha ezi-2.5 - 3 ngosuku (iiglasi ezi-8-10) | Ithintela ukuphelelwa ngamanzi emzimbeni kwaye ilawula ukusebenza kwengqondo kunye nobushushu bomzimba. |
Izinto ekufuneka zenziwe nezo kufuneka zingayenzi
| โ๏ธ Izinto onokuzenza (Zenze) | โ Izinto ongazifuniyo |
|---|---|
| Sela iglasi yamanzi acocekileyo kwangoko xa uvuka kusasa ukuze uhlaziye umzimba wakho. | Musa ukusela iziselo zamandla ezenziweyo ukuze uhlale unamandla imini yonke. |
| Cwangcisa kwaye ulungiselele imifuno kunye neenkozo ozidingayo iveki yonke kwangethuba ngempelaveki (Ukulungiselela Ukutya). | Ungaze ungasityi isidlo sakusasa. Yeyona nto ibalulekileyo echaphazela imisebenzi yakho yosuku. |
| Ukuba usela iti okanye ikofu, yisele ubuncinane iyure emva kokutya okuphambili (ukuthintela ukuphazamisa ukufunxwa kwesinyithi). | Kuphephe ukutya ukutya okunamafutha, okuneziqholo, okanye ukutya okukhulu ebusuku. Oku kunokukwenza uzive ungakhululekanga kwaye ungaphumli kusasa olulandelayo. |
โ Eminye imibuzo onokuba nayo (FAQ)
Kutheni isonka esimhlophe singafanelekanga kwisidlo sakusasa? โผ
Isonka esimhlophe sisitatshi esilula esisusiweyo ifayibha yaso. Sifunxwa ngumzimba ngokukhawuleza kwaye sinyusa amanqanaba eswekile egazini ngokukhawuleza, kodwa siphinde sehle ngokukhawuleza kwiiyure ezimbalwa. Oku kunokukhokelela ekuziveni udiniwe kakhulu kwaye ulambile emini.
Zeziphi iintlobo zeproteni ezilungileyo abantu abatya imifuno abanokuzitya kwisidlo sakusasa? โผ
Abantu abangatyi nyama banokufumana iprotheyini enesondlo kakhulu kwiimbotyi ezifana neetshizi, iimbotyi zemung, iimbotyi, kunye neelentile, kunye neenati ezifana nesoya, itofu, kunye neenati.
Ngaba ukuphelelwa ngamanzi emzimbeni kunokubangela ukuncipha kwamandla? โผ
Ewe, ukuphelelwa ngamanzi emzimbeni kwenzeka xa inqanaba lamanzi emzimbeni wethu lehla nge-1-2%, nto leyo enciphisa umthamo wegazi kwaye inciphise ubungakanani beoksijini efikelela ebuchotsheni. Oku kuchaphazela ngqo iintloko ezibuhlungu, ukudinwa, kunye nokuncipha kokugxila kwengqondo.
Ngaba ukusela ikofu kunokubonelela ngokunyuka kwamandla imihla ngemihla? โผ
Nangona i-caffeine ekwikofu ivuselela ingqondo okwethutyana, ukusela kakhulu kunokuphazamisa ubuthongo kwaye kunciphise amandla endalo omzimba ekuhambeni kwexesha. Kungcono ukunciphisa ikofu ibe yikomityi enye ukuya kwezimbini ngosuku.
๐ฌ Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho