Uma ufuna ukulahlekelwa isisindo noma ukugcina isibalo sakho esimweni esiphelele, khona-ke udinga ukwazi uhlu lwemikhiqizo enhle yomzimba omncane. Uma ubeka le mikhiqizo ekudleni kwakho kwansuku zonke, emva kwesikhashana uzobona imiphumela emihle kakhulu yokulahlekelwa isisindo sakho.
Ama-alimondi
Le nut kunconywa ukuthi isetshenziswe njengesidla phakathi kwekusasa, ukudla kwasemini kanye nesikhatsi sakusihlwa. Ama-alimondi anomphumela omuhle emzimbeni. Ku-100 g we nut kune-576 kcal, okuyinto eningi kakhulu. Ngakho-ke, udinga ukudla kuphela amantongomane ambalwa, ubuningi bama-pcs angu-15. usuku, hhayi okuncane. Ukwakhiwa kwama-alimondi kuhlanganisa inani elikhulu lamaminerali: Fe, Ca, K, Mg, kanye namavithamini B no-E. Ngenxa yalokhu, lo nut usuqeda ngokushesha ukulamba futhi ugcine umqondo wokuzonda isikhathi eside. Kudingeka kudliwe ama-alimondi kuphela ngaphandle kokwelashwa kanye nezithasiselo, okungukuthi, ngaphandle kosawoti kanye nelekholethi.
Ama-apula
Ama-apula avunyelwe cishe kuwo wonke ukudla, njengoba aqukethe amakholori ambalwa, ku-100 g kuphela ama-kcal angu-52 kuphela. Ukwakhiwa kwama-apula kufaka inani elikhulu lamavithamini, kuhlanganise ne-vitamin C, okuyi-100 amagremu - 4.6 mg. Futhi, i-apula icebile kumaminerali: Fe, Ca, K, M, Na, P, Zn. Ngenxa yalokhu, wonke ama-slags, amakhemikhali adonswa emzimbeni, umzimba uthuthuka, futhi ama-apula asiza ekuqedeni i-cellulite nokukhuluphala. Futhi ema-apula yi-fiber, eyanciphisa ukudla.
I-avocado
Ku-100 g yalesi sithelo yi-118 kcal, kodwa naphezu kwalokhu kudlaka kuyasiza ekulahlekelweni kwesisindo. Ama-avovoc aqukethe amafutha awusizo okusiza ukunciphisa amazinga e-cholesterol, kanye nezinto ezithonya kakhulu ukucinwa kwe-insulini egazini. Konke lokhu kunomphumela omuhle ekulahlekelweni kwamakhilogremu engeziwe. I-avocado iqukethe amavithamini amaningi kanye nama-microelements, yengezwa kuma-saladi, ama-dessert nezinye izitsha.
Iklabishi
Ngokunciphisa nokudla okunempilo, ungasebenzisa noma yiluphi uhlobo iklabishi: i-broccoli, ulwandle, i-Peking, i-white, i-Brussels, ebomvu. Eklabishi kukhona cishe akukho kilojoule, kodwa kuwo kukhona amavithamini amaningi kanye ne-micronutrients ewusizo ekudleni. I-fibre, eseklabishi, isiza ukususa i-toxins yomzimba wayo nezinye imikhiqizo yokubola. Iklabishi kusiza ukuthuthukisa umzimba nokusebenza kwamathumbu.
Inhlanzi
Omunye wemikhiqizo eyinhloko yokulahlekelwa isisindo, kuphela okudingeka ukhethe ukukhetha okungekho amafutha. Ukubunjwa kwezinhlanzi kuhlanganisa i-polyunsaturated fatty acids, okudingekayo emisebenzini evamile yomzimba. Ezinhlanzi kunamaminerali amaningi, futhi okubaluleke kakhulu ukuthi yiP, okudingekayo emathanjeni omuntu. I-Omega-3 ivimbela ukuguga komzimba, kanye nokubonakala kwesifo senhliziyo. Ukuze ugcine zonke izinto ezidingekayo, kutuswa ukupheka inhlanzi ukuze uqhume noma kuhhavini. Kungcono ukunikeza okuthandayo ku-salmon, i-heku, i-flounder noma i-cod.
I-Grapefruit
I-citrus ewusizo kakhulu yokulahlekelwa isisindo. Ngenxa ye-acidity, inani le-insulini egazini futhi izinga lokugaya ngokwehla liyehla, okwenza umzimba uzizwe unelisekile isikhathi eside. I-grapefruit isiza umzimba ukuba ulahle ubuthi obukhulu nokushisa ngokweqile, futhi okubaluleke kakhulu kuqala inqubo yokushisa kwamafutha.
Oatmeal
Okufanelekayo kwasekuseni. Ukwakhiwa kwaleli phalishi kuhlanganisa i-fiber ehlanjululwayo engasetshenzisiwe, okudingekayo ngenqubo yokushisa amafutha. Ku-oatmeal kukhona amavithamini amaningi kanye nezici zokulandelela.
Inkukhu Breast
Le nyoni ibhekwa njengenyama engcono kakhulu yabantu abalandela isibalo sabo, ngoba cishe akukho mafutha kuwo. Kungcono ukuwupheka umbhangqwana noma kuhhavini.
Lezi yimikhiqizo ethandwa kakhulu futhi ewusizo yokulahlekelwa isisindo, lolu hlu lungase luhlanganiswe ngemali emikhulu yemikhiqizo, isibonelo, irayisi elibomvu, i-asparagusi, i-garlic, utamatisi, ama-raspberries, lwesinaphi nesinamoni.