1 - Ukudla okulinganiselayo okunempilo
Ukudla ukudla okunempilo okunempilo akusona konke okuyinkimbinkimbi. Vele ukhethe ukudla okuhlukahlukene kuzo zonke izigaba zokudla ezibandakanya kuhlanganise izithelo nemifino, inyama noma amaprotheni imithombo, ubisi noma i-calcium, okusanhlamvu kanye nosawoti, namafutha enempilo namafutha. Kuyasiza futhi uma ufuna nokudla inani elifanele lama-kilojoule ukuze ulondoloze isisindo esinempilo futhi uthinte konke ukudla okungenampilo okungenamsoco.
Ngezinye izikhathi umbuzo awukona ukuthi yini eyenza ukudla okunempilo; kungenxa yokuthi umuntu kufanele adle ukudla okunempilo. Ngakho-ke, uma kwenzeka uzibuza, nansi izizathu zami eziyishumi eziphezulu zokuthi kungani kufanele udle ukudla okunempilo.
2 - Ukwenza Ukulahlekelwa Isisindo Kunzima
Oqinisekile, ungakwazi ukunciphisa isisindo ngokudla ukudla okungenamkhawulo we -khalori okungenamsoco noma ngokulandela ukudla okusheshayo okunciphisa amafayili , kodwa akuyona indlela engcono kakhulu yokulahlekelwa isisindo futhi ube nempilo.
Ukudla ukudla okunempilo okubandakanya eziningi zezithelo ezinomsoco ezinomsoco ophansi wekhalori , izithelo ze-fiber egcwele kanye namagqabunga kuzokusiza ukuthi ulahlekelwe yi-adipose eyengeziwe futhi ikunikeze zonke izakhi ozisebenzisayo.
3 - Futhi Ukwenza Isisindo Kulula
Nakuba kunesithakazelo esiningi kakhulu ekulahlekelweni kwesisindo, kunabantu abaningi abadinga ukuthola isisindo ngenxa yokugula noma ezinye izizathu. Ukukhetha ukudla okunomsoco -okunamandla njengamantongomane, imbewu kanye nezithelo ezomile kungakusiza ukuba usebenzise isisindo ngaphandle kokusebenzisa ukudla okungenamsoco okungenamsoco.
4 - Kunciphisa Ingozi Yakho Yesibili Soshukela
Ukuthola umlando wokudla okubi nokugcoba yizici ezimbili eziyinhloko zobungozi be-type 2 yesifo sikashukela. Ukwandisa ukudla kwakho okunempilo nokulahlekelwa isisindo uma ukhuluphele noma ukhuluphele ngokweqile kungasiza ukunciphisa ingozi.
5 - Kuhle Kwenhliziyo Yakho
Ukudla okunezinhlanzi, amantongomane, izithelo, ama-veggies kanye nezinye ukudla okunempilo (njenge- Mediterranean diet -type diet) ikunikeza ama-fatty acids ama-omega-3 namafutha a- monounsaturated enhle enhliziyweni yakho. Kwenza kube lula ukugwema okuningi ama-trans-amafutha ahlobene nesifo senhliziyo.
6 - Futhi Kunciphisa Ingozi Yakho Yezinye izinhlobo zeCanscer
Ukudla ukudla okunomsoco, ukuphuza utshwala ngokweqile, ukuthola isisindo esiningi, nokusetshenziswa okunzima kwezidakamizwa ezibomvu nokucutshungulwa kuhlotshaniswa nengozi ephezulu yezinye izinhlobo zomdlavuza. Futhi nakuba kunzima ukusho ukuthi noma yikuphi ukudla okuvimbela umdlavuza, ukudla ukudla okunempilo jikelele kunganciphisa ingozi yomdlavuza wakho.
7 - Ubeka Isibonelo Esihle Kubantwana Bakho
Uma ungumzali noma ugogo nomkhulu unenkinga yokudla, ungase uthole ukuthi isimo silula ukusingatha uma ubeka isibonelo esihle kumntanakho. Ungalindela kanjani ukuthi izingane zakho zidle umququki ngenkathi uhlezi lapho udla ama-chips amazambane? Kanti futhi, ukuthola izingane kanye nabadlayo ezikhethileyo ekhishini kuyindlela enhle yokubakhuthaza ukuzama ukudla okusha .
8 - Asikho Isidingo Sokuchitha Imali Ezingenizeni
Ukudla ukudla okunempilo nokulinganisela kuzokunikeza wonke amavithamini namaminerali abalulekile oyidingayo nsuku zonke. Ngisho, ngiyazi ukuthi akukho lutho olungalungile ngokuthatha amavithamini amaningi ukuqinisekisa ukudla okwanele, kodwa ucwaningo lubonisa ukuthi kunezinzuzo eziningi zezempilo ezihlobene nokudla okuhlukahlukene kokudla okunempilo, futhi kwezinye izimo, ukuthatha izithako kungaba yingozi .
Sicela uqaphele, kodwa-ke, uma umhlinzeki wakho wokunakekelwa kwempilo ethatha izithako ngezizathu ezithile, akufanele uyeke ukuthatha ngaphandle kokukhuluma naye noma owokuqala.
I-9 - Ikusiza Uzwe Ukuzizwa Kakhulu
Ukudla ukudla okunempilo kunikeza ama-carbohydrate owudinga amandla, kanye namavithamini anesisindo okwanele ukusiza inqubo. Ungakhohlwa ukuqala ngesidlo sasekuseni esinempilo ngoba kusiza ukugcina uqaphile njalo ekuseni bese ubeka isiteji usuku lokudla okunempilo.
10 - Kulungile Isikhumba Nezinwele Zakho
Ukudla ukudla okunempilo kusiza ukuthi ubheke okusemandleni akho ngokunikeza izakhi isikhumba sakho sidinga ukuhlala singene futhi sibhebhezele futhi mhlawumbe sigweme lezo zinkinga. Futhi izinwele zakho zidinga ukudla okunomsoco okuhle , kuhlanganise nokuningi kwamaprotheni, ukuba buthambile, okucwebezelayo nokuphilile.
11 - Isiza Ukugcina I-System Yakho Yokugaya Impilo
Ngokusho kwe-Academy of Nutrition and Dietetics, iningi lamaMelika lidla i- fiber ephansi kakhulu yokudla kunakufanele . izidingo. I-fibre ibalulekile ohlelweni lokugaya ukudla okunempilo nokusiza ukugcina i-cholesterol evamile namazinga kashukela egazi. Yidla ngokufanele futhi uhlanganisa izindawo eziningi zokuphefumula ezifana nezithelo, imifino, okusanhlamvu okugcwele , kanye nemifino.
Imithombo:
I-Academy Yokudla Ne-Dietetics. "Impikiswano Yempilo Ye-Fiber Diet."
I-United States Ihhovisi Lezifo Zokuvimbela Nokuvimbela Impilo. "Izinkombandlela Zesidlo SeMelika 2015-2020."
I-National Institute of Diabetes and Digestive and Kidney Diseases. "Ngisengozini yohlobo lwe-2 lwesifo sikashukela? Ngithathe izinyathelo zokunciphisa ingozi yakho yokuthola isifo sikashukela."