Ukudla nokukhetha okunempilo ukukhetha ukwandisa amasosha omzimba wakho, futhi lokho kungakuvimbela ukuba ungangeni phansi ngemikhuhlane nomkhuhlane. Isihluthulelo alinde kuze kube yilapho ugula ukwenza lezi zinguquko; udinga ukuvuselela ukudla nokuphila kwakho ngaphambi kokuba izibungu ezibandayo nezikhuhlane zifike kuwe.
Isazi sokudla okunomsoco uLisa Hark PhD, RD, umqondisi weNutrition Education and Prevention Programme eNyuvesi yasePennsylvania School of Medicine, uchaza ukuthi ukudla kwakho nokukhetha kokuphila kuzokusiza kanjani ukuba ugweme ukushisa noma umkhuhlane.
Ncike ekudleni okungokoqobo okungewona usizo
Ukudla kungcono kunamaphilisi okudla okuvimbela umkhuhlane nomkhuhlane ngoba uthola iphakheji lonke lokudla okunomsoco. Isibonelo, u-Hark ukhomba ukuthi, ukudla i-orange kungcono kunokuba nje uthathe amaphilisi ama-vitamin C ngoba i-orange ikunika inhlanganisela yezakhi-i- magnesium , i-potassium, i- folate , i-vitamin B-6, ne-flavonoids ecebile antioxidant.
Ngenkathi siyazi ukuthi i- vitamin C iyadingeka ukuze kutholakale amasosha omzimba ahlanzekile, izifundo azibonisi ukuthi ukuthatha amanani amaningi wevithamini C kusiza ukuvimbela amakhaza nomkhuhlane. Kodwa-ke, siyazi ukuthi ukudla izithelo nemifino ephezulu ku-vitamin C kuyosiza ukugcina isimiso somzimba wakho samasosha omzimba siqinile. Amasosha omzimba wakho akuvikela ekutheleleni kwegciwane, futhi ukudla okudlayo kunomthelela omkhulu emandleni akho omzimba wokulwa nomkhuhlane nomkhuhlane.
Isizathu sokuthi izithelo nemifino yenza umsebenzi ongcono wokugcina amasosha omzimba wakho alungile ngoba nawo aqukethe amavithamini A no-E, kanye nama-flavonoids asebenza eceleni kwevithamini C ukugcina amasosha omzimba wakho nomzimba wakho wonke uphile.
Yidla izithelo eziningi nemifino
Ukudla eziningi izithelo nemifino kungasiza ukugcina isimiso sakho somzimba sokuzivikela sisimeme. Abantu bavame ukudla izithelo nemifino embalwa ebusika, okungafani nalokho okufanele ukwenze. Wonke umuntu udinga okungenani ama-five servings of izithelo nemifino nsuku zonke ukuze athole amavithamini, amaminerali, ama-fibre kanye nama-antioxidants anakho-zonke izinto esizidingayo ukuze sibe nesimiso sokuzivikela emzimbeni.
Enye indlela yokwandisa ukudla kwakho izithelo nemifino ukufaka ijusi ekudleni kwakho. Hhayi nje noma yiliphi ijusi elizokwenza, noma kunjalo. Qinisekisa ukuthi ukhethe ama-juice angu-100 wamaphesenti, njengoba ezinye iziphuzo zejusi ziqukethe ushukela owengeziwe namakhalori angenalutho.
Ukuze uthole amanani angcono kakhulu, qiniseka ukuthi upheqa umkhiqizo wakho wokukhiqiza esitolo sokudla izithelo nemifino enhle. Ama-oranges nama-grapefruit ngokuvamile ashibhile ebusika, isikhathi esibandayo kanye nesifo somkhuhlane yisikhathi esiphelele sokulayisha izithelo ze-citrus.
U-Hark uqinisekisa ukuthi ukudla izithelo ezifriziwe nemifino kungenye yezindlela ezingokwezimali nezindlela ezilula zokuthuthukisa ukudla kwakho nokuvimbela amakhaza nomkhuhlane. Izinketho zemifino ehlutshiwe zivela ezikhwama ezingabizi kakhulu zama-peas, ummbila, nobhontshisi obuluhlaza ukuze kube nezithelo ezihlanganisiwe kanye nezitsha zemifino ezinama-sauces amancane ovele uvele emaceleni.
Yenza izithelo nemifino yingxenye yazo zonke izidlo
Faka amajikijolo noma ibhanana elisikiwe kukho konke okusanhlamvu kwakho okusanhlamvu kwasekuseni, uphuze ingilazi ye-orange noma ijusi lamagilebhisi. Phakamisa iqoqo lamagilebhisi noma i-apula nge sandwich yakho kwasemini, futhi phezulu ukuthi isangweji nezintathu zikamatamatisi, i-avocado, amahlumela, ne-ulethisi.
Qala isidlo nesaladi noma isobho yemifino, noma usebenzise isaladi enkulu njengesidlo esinempilo.
Gcina isitsha sama-oranges, i- pluot , ama-apula nama-pears ku-counter counter yakho ukuze ubambe njengokudla okusheshayo. Ungagcina futhi imifino enqunywe esiqandisini sakho, kodwa khumbula ukuthi uzolahlekelwa yinani lokudla okunomsoco .
Phuma Ukudla Kwakho Ngamaprotheni Enempilo Namahlamvu Aphelele
Yidla ukudla okulinganiselayo ngezinyama ezinomsoco, inhlanzi , izinkukhu, ubisi oluphansi lwe-fat, umquba, okusanhlamvu konke, amantongomane, kanye nembewu. Imithombo yamaprotheni efana nokudla okunamandla, ubisi, amaqanda, kanye nemifino kubaluleke kakhulu ngoba banikeza amino acid ukuthi umzimba wakho udinga ukwakha izingxenye zesimiso sakho somzimba omzimba. Ukudla okunomsoco kuyakusiza ukuba ugweme ukulahleka kwe-zinc kanye nensimbi, kokubili kungathinta isimiso sakho somzimba omzimba.
Izwi elivela
Ukudla okunempilo kusabalulekile ngemuva kokubamba umkhuhlane noma umkhuhlane. U-Hark uthi ngisho noma ugula futhi unesidlo esikhulu, kudingeka udle uma unakho.
Gxila ekutholeni ukudla okuyisithathu ngosuku futhi ungakhohlwa ukugcina ukudla izithelo nemifino eminingi. Kubalulekile ukuthola amandla okwanele ekudleni odlayo ngenkathi uphinda-ungase ungagijimi futhi usebenzise okuningi, kodwa umzimba wakho usebenza kanzima ukuze uthuthuke.
Hark uphinde ugcizelele ukubaluleka kokuvimbela ukuphelelwa amandla kwamanzi. Phuza uketshezi usuku lonke njengamanzi namanzi. (Ukukhathala kwamanzi ahlanzekile? Engeza isiphuzo sejusi emanzini noma seltzer ngezinhlobo ezincane.)
Ukudla ukudla okunempilo kuyingxenye yesithombe. U-Hark unamanye amathiphu okuzokusiza uhlale uphilile, kufaka phakathi:
- Geza izandla zakho. Izandla zakho zixhumana namagciwane usuku lonke. Indlela engcono kakhulu yokuziqeda ukugeza izandla zakho ngokugcwele. Geza izandla zakho ngaphambi kokupheka, emva kokuphatha inyama eluhlaza, futhi ngaphambi kokukhonza ukudla. Qinisekisa ukuthi wonke umuntu etafuleni uphinde wageza izandla zakhe.
- Thola ukuphumula okwanele . I-National Sleep Foundation ithi iningi lezingane alitholi ukulala ngokwanele, futhi abantu abaningi abadala abangekho. Uma ungatholi ngokwanele ukulala ngokwanele, cishe uyagula. Uma unenkinga yokulala ubusuku obuhle, kungasiza ekugwemeni ukudla ebusuku, noma nje ube nesidla sokulala.
- Thola ukuguzwa komkhuhlane wakho. U-Hark uthi akunandaba ukuthi usemusha noma omdala, ukuthola ukuguquka komkhuhlane kuyindlela enhle yokuvimbela umkhuhlane. Ukugoma kubalulekile kubantu asebekhulile kanye nabantu abanezimo zokuphefumula.
- Thola ukuzivocavoca. Kunobufakazi obunamandla bokuthi abantu abavotayo abagula njalo. Ukuzivocavoca kubalulekile wonke unyaka, ngisho nasebumnyameni nasebandleni ebusika. U-Hark ukhombisa ukuthi uhlela ukuqhubeka usebenza ebusika, njengokuhamba ngesitatimende, ukusebenzisa ama-video wokuzivocavoca, ukuncintisana, noma ukuya ejimini. Futhi ungakhohlwa ukuletha igesi lakho lokuqeqeshwa lapho uhamba; Amahhotela amaningi anamakamelo okusebenzela kanye namachibi okubhukuda.
Umthombo:
Inkhulumiswano noLisa Hark Ph.D., RD, umqondisi wezinhlelo zemfundo yokudla okunomsoco we-University of Pennsylvania School of Medicine, ngoDisemba 3, 2007.