Sonke siyazi ukuthi izithelo zilungele umzimba. Kusukela ebuntwaneni, omama bethu bebesicindezela ukuba sidle izithelo. Isisho esithi “Yidla izithelo ngemva kokudla” yinto esivame ukuyizwa emakhaya ethu. Eqinisweni, izithelo zibalulekile empilweni enempilo. Izithelo zingasivikela ezifweni eziningi. Kodwa abanye abantu banenkinga… Izithelo nazo ziqukethe ushukela, ngakho-ke ingabe ukudla izithelo eziningi kakhulu kubi emzimbeni? Ake sithole okwengeziwe ngalokhu namuhla.
Ingabe ukudla izithelo eziningi kakhulu kuyinkinga ngempela?
Kalula nje, yebo, ukudla kakhulu kunoma yini akukuhle. Kodwa iqiniso liwukuthi, akuvamile kakhulu ukuthi umuntu odlayo adle izithelo "eziningi kakhulu". Eqinisweni, abantu abaningi abadli ngisho nenani elinconywayo lezithelo ngosuku. Odokotela batusa ukuthi abantu abadala badle okungenani izinkomishi eziyi-1 ½ zezithelo ngosuku.
Kodwa-ke, kukhona abanye abantu abalandela ukudla "kwezithelo kuphela". Lokho kusho ukudla izithelo kuphela ngesidlo sasekuseni, sasemini, sakusihlwa, kanye nokudla ngakunye. Lokhu akunampilo nhlobo . Uma wenza lokho, uzophuthelwa ezinye izakhamzimba ezidingwa ngumzimba wakho, njengeprotheni, amafutha , i-vitamin B12 , i-calcium, kanye ne-vitamin D. Yingakho ochwepheshe bethi kungcono ukwenza u-25% - 30% wokudla kwakho kwansuku zonke ngezithelo.
“Ngakho-ke, akufanele yini sikhathazeke ngoshukela osezithelweni?” ungase ucabange. Eqinisweni, akufanele sikhathazeke ngoshukela wemvelo osezithelweni, kodwa kunalokho “ ushukela owengeziwe” owengezwa ekudleni okucutshungulwe njengeziphuzo ezibandayo, amabhisikidi, namakhekhe. Ngenxa yokuthi izithelo zinothile nge- fiber , lowo shukela umuncwa kancane kancane yimizimba yethu.
Kodwa-ke, uma unesifo esifana nesifo sikashukela noma uzama ukulawula isisindo sakho, ukudla inani elikhulu lezithelo ngesikhathi esisodwa kungabangela izinkinga ngezinye izikhathi. Ngakho-ke, kungcono ukubuza udokotela wakho ukuthi zingakanani izithelo ezifanele isimo sakho sempilo.
Iyini inzuzo yangempela yezithelo?
Izithelo ziwukudla okubalulekile okunamafutha amancane kanye ne-sodium, futhi okungenawo i-cholesterol. Ziqukethe nezakhamzimba eziningi abantu abaningi abaswele kuzo.
- I-Potassium : Lena yi-Kusiza kakhulu ekulawuleni umfutho wegazi . Umuntu odla ukudla okucebile ngezithelo nemifino angaphumelela ekulawuleni umfutho wegazi ophakeme njengokuphuza imithi.
- I-Fiber Yokudla: Lena yingxenye engcono kakhulu yezithelo. I-Fiber yehlisa amazinga ethu e-cholesterol egazini, inciphisa ingozi yesifo senhliziyo, futhi ilawula inqubo yokugaya ukudla. I-Fiber isenza sizizwe sigcwele, okusisiza sidle kaningi futhi silawule isisindo sethu. Okubaluleke kakhulu, i-fibre yehlisa izinga lapho ushukela umuncwa khona egazini. Lokhu kuvimbela ukwanda okungazelelwe kwamazinga kashukela egazini.
- I-Vitamin C: I-Vitamin C ibalulekile ekukhuleni nasekulungiseni izicubu zomzimba, ekwelapheni amanxeba, ekugcineni amazinyo nezinsini ziphilile, kanye nasekumuncweni kwensimbi.
- I-Folate: Ungase ujwayelene nalokhu ngokuthi "i-Folic Acid." Lokhu kubalulekile komama abakhulelwe. I-Folate isiza ekukhiqizeni amangqamuzana abomvu egazi, iguqule amaprotheni, futhi ihlukanise i-amino acid engabangela isifo senhliziyo.
Ungabona ikhwalithi yesithelo ngombala waso!
Uma ungaqiniseki ukuthi yisiphi isithelo okufanele usidle, indlela elula ukukhetha izithelo ezimibalabala. Uma ipuleti lakho linombala omningi, liba nokudla okunezakhamzimba eziningi. Singathola umbono wokudla okuqukethe umbala wesithelo.
| Umbala wezithelo | Inani lokudla okunempilo kanye nezibonelo |
|---|---|
| Umbala obomvu | Icebile ngamavithamini A, C, i-potassium, kanye nama-antioxidants. Izibonelo: ama-strawberry, ama-cherries, amapomegranate, ama-apula abomvu, ikhabe, amagilebhisi abomvu. |
| Ophuzi nowolintshi | Icebile ngamavithamini A, C kanye ne-potassium. Izibonelo:Amawolintshi, umango, upapaya, uphayinaphu, amapentshisi, ama-apula aphuzi. |
| Umbala omhlophe | Igcwele i-potassium, elungele impilo yenhliziyo. Izibonelo: ubhanana, amapheya, ama-nectarine amhlophe. |
| Okuluhlaza okotshani | Icebile nge-potassium kanye ne-vitamin K. Lokhu kusiza ekuqineni kwegazi, ekuboneni nasekuqineni kwamathambo. Izibonelo: ukwatapheya, i-apula eluhlaza, amagilebhisi aluhlaza, ikiwi, ilayimu. |
| Okuluhlaza okwesibhakabhaka nokunsomi | Kuyasiza ekuvimbeleni umdlavuza, izifo zenhliziyo, ukuthuthukisa inkumbulo, ukuguga ngendlela enempilo, futhi kusiza ekugayweni kokudla. Izibonelo: ama-blackberry, ama-blueberry, amagilebhisi ansomi, omisiwe, ama-plum. |
Ngakho-ke ucabangani ngejusi yezithelo?
Nasi umbono ongalungile abantu abaningi abanawo. Ijusi yezithelo ayiyona indawo enhle yezithelo eziphelele. Ungase umangale ukuzwa ukuthi ngisho nejusi yezithelo ethi ingokwemvelo ngokuphelele ingaqukatha ushukela omningi njengesiphuzo esinoshukela.
Kungani ucezu lwesithelo lungcono kunejusi?
Ake uzicabange udla i-orange. Udla yonke i-fiber kanye ne-pulp ekuyo. Lokho kukwenza uzizwe usuthi ngesikhathi esifushane. Kodwa ukuze wenze ingilazi yejusi le-orange, udinga okungenani ama-oranges angu-3-4. Uma wenza lelo jusi, yonke i-fiber eyigugu iyasuswa. Okusele ushukela namanzi kuphela.
Ngenxa yokuthi azinawo u-fiber, ushukela okulezi zijusi zezithelo umuncwa emzimbeni ngokushesha njengoshukela osesiphuzweni esimnandi. Lokhu kubangela ukwanda okungazelelwe kwamazinga kashukela egazini.
Kunjalo nangojusi owenziwe ekhaya kusetshenziswa i-"Juicer". Lokho kususa ne-fiber. Uma ungathandi ukudla izithelo, inketho engcono kakhulu ukwenza i -smoothie usebenzisa i-"Blender". Ngaleyo ndlela, zonke izingxenye zesithelo, kufaka phakathi i-fiber, zisekhona, ngakho-ke inani lokudla okunempilo liphezulu.
Umlayezo Wokuya Nawe Ekhaya
- Zenze umkhuba ukudla izithelo eziphelele njalo esikhundleni sokudla ujusi wezithelo. Leyo yindlela enempilo kakhulu.
- Esikhundleni sokudla isithelo esifanayo nsuku zonke, yidla izithelo ezinemibala ehlukene . Ngaleyo ndlela, uzothola izakhamzimba ezahlukahlukene.
- Uma uphuza ijusi yezithelo, yinciphise. Ungaliphuzi njalo ucabanga ukuthi liyisiphuzo esinempilo.
- Uma unesifo sikashukela, isifo sezinso, noma izinkinga zesisindo, xhumana nodokotela wakho mayelana nezinhlobo nenani lezithelo ezifanele wena.
Izithelo, ukudla okunomsoco, ushukela, ukudla okunempilo, ijusi yezithelo, amavithamini, impilo enempilo
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