Kuphi na kunini na unyaka onokuhlala upheka? Ngokuqinisekileyo, kwizityalo ezomileyo . Ngaphandle kokucinga kabini, uyazibuza umbuzo malunga nexabiso levithamini. Emva kwakho konke, ukusela iziqhamo ezitsha kubaluleke ngakumbi.
Ukuqwalasela umbuzo wokuba luncedo kangakanani ukuhlanganiswa kweziqhamo ezomileyo, kukufanelekile ukukhankanya ukupheka okuchanekileyo. Ukuze kugcinwe iipropati zayo zokuphelisa, isiselo kufuneka siphekwe kungekho ngaphezu kwemizuzu engama-25. Akuyi kuba yinto engabonakaliyo yokongeza iziqholo ezahlukeneyo.
Ngaba izithelo ezomileyo ziyincedo?
Iingcali zithi izithelo ezomileyo ziqukethe iivithamini ezininzi kuneziqhamo eziqhelekileyo kunye namajikijolo. Ngamanye amazwi, yindlu yokugcina i-mineral and vitamins. Emva koko, kwinkqubo yokomisa, zivuthwa. Enyanisweni, ukuba zomekile ngokuchanekileyo, zigcina izinto ezinjalo zizuzisa umzimba. Akuyi kubakho ukuqaphela ukuba emva kokutya amaqabunga amahlanu omisiwe, umntu uzinikezela ngokutya kwansuku zonke, ezithintela kakuhle izinga le-hemoglobin.
Ngaba luncedo kwiziqhamo ezomileyo?
Ukomeleza umzimba wayo kwaye uncede ukuchasana neentsholongwane kunye nezifo, kuyimfuneko ukusela iiglasi ezininzi zesiselo esiphuzileyo imihla ngemihla. Ukuthetha malunga nokusetyenziswa kwesigqabi esomileyo, kuya kuba kufanelekile ukuthetha ngokubaluleka kwayo okungekho nto yokutya. Emva koko, iipectins ezenzayo zikunceda ukucwangcisa iinkqubo ze-metabolic nokukhuthaza i-peristalsis. Kwakhona, eli liyeza lisebenza njengethuluzi lokukhusela ukuphuhliswa kwe-atherosclerosis. Ukongezelela, ukudibanisa kwiziqhamo ezomileyo kubonisa i-cholesterol.
Ukuba sithetha malunga necandelo ngalinye ngeenkcukacha ezininzi, ngoko:
- Ukucinywa. IZenzo zibe yindlela efanelekileyo yokubhubhisa ama-radicals amahhala.
- Iibhiliksi ezomileyo. Iyeza eliyimfuneko kubantu abanentliziyo ebuthathaka.
- IRainins. Unceda ukukhusela inkqubo yeentlanzi ekungeniseni.
Isiqulatho seCaloric sokudibanisa kwiziqhamo ezomileyo
Ukuba ulungiselela ukudibanisa ngaphandle kokushukela, ngoko ke ixabiso layo le-calorific li-40 kcal. Kwimeko yokongeza ishukela-malunga ne-kcal 60 nge 100 ml.