Imikhiqizo ewusizo yezinhlelo zesintu nezitho - udle ngenzuzo!

Ukudla okunempilo nokulinganisela kubalulekile empilweni yezempilo nempilo jikelele. Odokotela kanye nezondlo zokudla batusa ukugcwalisa ukudla kwakho nemikhiqizo yemvelo ecebile amavithamini, amaminerali, ama-acids nezinye izinto ezibalulekile emzimbeni.

Imikhiqizo ewusizo kakhulu

Ukudla okulinganiselayo okunempilo kufanele kufake ukudla okuhlukahlukene okuqukethe amaprotheni, ama-carbohydrate namafutha. Ukuze ubone umphumela wokudla okunempilo, okungenani inyanga kufanele idlule, ngoba isikhathi esiningi sidingeka ukuba umzimba uvuselelwe. Kubalulekile ukuhlanganisa ukudla ngendlela efanele ukuze uthole isilinganiso esihle se-BIO. Imikhiqizo ewusizo yomzimba ikuvumela ukuba uthole izinzuzo eziningana:

• isisindo sinciphisa futhi sijwayelekile;
• qinisa imisebenzi yokuzivikela;
• kunciphisa ingozi yezifo ezihlukahlukene ngisho nomdlavuza;
• amathambo aqinisiwe;
• phuthukisa izinqubo zemethamo;
• umsebenzi wezitho nezinhlelo kuvela evamile.

Imikhiqizo eminingi ewusizo, kodwa phakathi kwenombolo yabo, kukhona abaholi abayishumi.

Imikhiqizo ewusizo yenhliziyo nemithambo yegazi

Ukondla yingxenye ebalulekile yokwelapha nokuvimbela ukuthuthukiswa kwezifo zesimiso senhliziyo. Inhloso yokudla okhethekile ukugcizelela ukucindezeleka kwegazi nokusabalalisa, ukunciphisa ukuvuvukala nokukhipha ukuphefumula. Ukudla okunempilo, ukunciphisa ingozi yokuhlasela kwenhliziyo nokushaya, futhi ukuvimbela izinkinga eziningi. Kukhona imikhiqizo ewusizo kakhulu yenhliziyo nemithambo yegazi, okunconywa ukufaka kwimenyu yakho.

1. Ama-Walnuts . Zine-fatty acids ezilwa ne-cholesterol embi futhi zandisa inani eliwusizo.
2. Igromegranate . Imikhiqizo ewusizo yenhliziyo ayikwazi ukucabangela ngaphandle kwalesi sithelo, njengoba kuvamile ukunikezwa kwegazi nezinga le-cholesterol, futhi liphazamise igazi.
3. Izitshalo . Susa i-cholesterol embi futhi unciphise ingozi yokuthuthukisa izifo zenhliziyo ezinzulu.

Imikhiqizo ewusizo yezinso

Isitho ngasinye somuntu sinomsebenzi wayo obalulekile. Izinso zenzelwe ukusula igazi ezintweni eziyingozi, zisuse umchamo. Lapho kuphakama izinkinga ngomsebenzi wabo, umzimba unobuthi, obonakaliswa izimpawu ezihlukahlukene ezingathandeki. Ukuvimbela noma ukusheshisa inqubo yokwelashwa, kubalulekile ukwazi ukuthi yimiphi imikhiqizo ewusizo izinso.

1. Izitshalo ze-Melon . I-Watermelon inomthelela wokuphikisana nokuvuvukala, olawula ibhalansi ye-acid-base. Ithanga lisiza ukuqeda imikhiqizo yokubola.
2. Amajikijolo . I-Cranberries iyi-antiseptic yemvelo ehlanza ukutheleleka kwesistimu ye-genitourinary, ikhulula ukuvutha nokuhlanza izinso. U-Rosehip ukhuthaza ukuguqulwa kancane kancane kwamatshe esihlabathini.
3. Oats . Iqukethe i-vitamin B6 ne-iron, eyanciphisa ingozi yokuthuthukisa amatshe wezinso nokuthuthukisa igazi.

Imikhiqizo ewusizo yesibindi nama-pancreas

Ukudla okunomsoco kubalulekile ekusebenzeni kahle kwezitho zangaphakathi. Uma isibindi nama-pancresi angasebenzi kahle, lo muntu uzizwa ekhathele, enemizwa futhi enenkinga esikhumbeni. Kunemikhiqizo ewusizo ekhethekile yesibindi nama-pancreas, ukunciphisa ingozi yezifo ezihlukahlukene, ngokujwayelekile ukwenza umsebenzi wabo.

1. Sea kale . Isiza ukuvikela umzimba ezintweni eziyingozi. I-Algae iqukethe i-selenium, i-antioxidant ebalulekile yesibindi.
2. I-broccoli nekholifulawa. Iqukethe izinto zemifino ehlanza isibindi sezinto ezinobuthi.
3. I-avocado . Ukwakhiwa kuhlanganisa ama-acids monounsaturated, okubalulekile ekubuyiselweni nasekuhlanjululeni umzimba.

Ukudla okunomsoco kwesisu nangamathumbu

Nsuku zonke uhlelo lokugaya luhlolwa, uma umuntu engalandeli lokho adlayo. Into esemqoka, ebalulekile emsebenzini wezitho - iyisellulose. Ihlukanisa izitho, ngcono amakhono emoto. Imikhiqizo ewusizo ngesisu kufanele iqukathe ama-amino acid kanye nama-antioxidants.

1. Amajikijolo . Iqukethe ama-antioxidants, esiza ukuhlanza ubuthi nobuhlungu, obuqinisa isenzo se-digestive system.
2. Wheat bran kanye okusanhlamvu . Ngenxa yokutholakala kwe-fibre enkulu, ukudla okunjalo kusiza ezinye ukudla ukuba zifake ngokushesha, zigcwala umzimba ngezakhi.
3. Imikhiqizo yobisi . Ukwakhiwa kuhlanganisa ama-acids abalulekile emisebenzini yamathumbu nokuthuthukisa i-microflora yesimo.

Imikhiqizo ewusizo ebuchosheni

Isitho kuyindlela eyinkimbinkimbi, ngoba umsebenzi obaluleke kakhulu ukuthola ukudla okunempilo. Izinto ezisemqoka ezidingekayo emisebenzini yobuchopho: i-glucose, i-vitamin C neqembu B, insimbi, i-lecithin ne-Omega acids. Imikhiqizo ewusizo ebuchosheni kanye nenkumbulo kufanele ibe imenyu yabantu abenza imisebenzi yabo ehambisana nokucindezeleka kwengqondo njalo.

1. Ama-Walnuts . Umkhiqizo ofana nobuchopho uthuthukisa inkumbulo nokusebenza kobuchopho. Amantongomane anciphisa ingozi yokuguga ebuchosheni.
2. I-Blueberry . Amajikijolo amelana nokuthuthukiswa kwezifo zengqondo, ukwandisa ikhono lokufunda nokuvimbela ukuguga kwengqondo.
3. Inhlanzi . Ukwakhiwa kuqukethe ama-acid acids kanye ne-phosphorus, ebalulekile ekusebenzeni kobuchopho. Ngenxa ye-vitamin D, ingozi yokuhlaziya isifo senhliziyo isinciphile.

Imikhiqizo ewusizo yamajoyini nemigqa

Uhlelo lwe-musculoskeletal luwuthola umthwalo omkhulu emini, ikakhulukazi uma umuntu eba nokuzikhandla ngokweqile ngokomzimba. Umzimba kufanele uhlale uthola amavithamini F, D, E, iqembu B no-A, ngokuqondene namaminerali, i-calcium, i-phosphorus, i-magnesium nensimbi. Ukuze uthole impilo ye-musculoskeletal system, faka emikhiqizo yakho yokudla ewusizo emajoyini.

1. I-Selenium ne-vitamin C inciphisa ingozi yokulimala emathangeni ahlangene. Gcina lezi zinto eklabishi, i-currant emnyama, i-lemon ne-wheat bran.
2. I-Beta-carotene iyadingeka ekwenzeni ukuqina kwezimpawu kanye nokuhamba kwamalungu futhi kunama-carrot, ama-apricot kanye ne-melon.
3. I-Vitamin E ibalulekile ekunciphiseni izinguquko ezihlobene nobudala ezinhlobonhlobo. Kukhona lokhu ku-broccoli, ama-almonds, inja-rose ne-sea-buckthorn.

Imikhiqizo ewusizo wombono

Ukuthandwa kwamagadgets ahlukene, amakhompiyutha kanye nethelevishini kuholela ekutheni amehlo athola umthwalo omkhulu, okuzogcina ekuholele ekuboneni kwembono nokubonakala kwezifo ezihlukahlukene. Ukuvimbela lokhu, faka emikhiqizo yakho yokudla ewusizo emehlweni. Kubalulekile ukuthi aqukethe i-vitamin A, E ne-C, ngoba lezi zinto zingabhekana nemiphumela emibi yama-radicals mahhala.

1. Izaqathe . Imifino iqukethe i-vitamin A eningi, edingekayo ukuze ibukeke kahle. Kubalulekile ukukhumbula ukuthi amafutha adingekayo ukuze awenze. I-carrot juice kufanele ibe khona ekudleni kwabantu abanezinkinga zombono.
2. Isipinashi . I-berry ewusizo yokubona ngenxa yobuso be-lutein - into evikela amehlo ebuchosheni obunzima njenge-cataracts. Uma kuhlanganiswa njalo ekudleni isipinashi, ingozi yokuthuthukisa izifo zamehlo inganciphisa ngo-90%.
3. I-Blueberry . Ehlobo, Kunconywa ukuthi udle okungenani ama-tbsp angu-10. amajikijolo, futhi ungahle ulungiselele ujamu oluhlaza. Ama-blueberries avikela amehlo kumathonya angaphandle angalungile, alondoloze amehlo abo futhi akhulule ukukhathala.

Imikhiqizo ewusizo yamapayipi ne-bronchi

Isimo esibi semvelo semvelo sibangela izinto ezilimazayo ezingena ohlelweni lokuphefumula, okuyinto engathinteki kakhulu ukusebenza kwayo. Abaningi abakucabangi ngisho nokuthi imikhiqizo ewusizo emaphashini kanye ne-bronchi ingathuthukisa izakhiwo zokuzivikela zezitho. Izinto ezibaluleke kakhulu ekusebenzeni kahle kwenqubo yokuphefumula: Amavithamini A, C no-E, i-potassium, i-calcium ne-magnesium.

1. Izaqathe . Ngenxa yokutholakala kwe-beta-carotene, ithuthukisa ukudla okunomsoco futhi iqinisa izicubu zamaphaphu.
2. Imikhiqizo yobisi . Ukwakhiwa kuhlanganisa ukuqoqa - i-mineral iyadingeka ukuze ukusebenza kahle kwezitho zokuphefumula.
3. Rosehips . I-ascorbic acid ivikela amaphaphu kanye ne-bronchi ethonyeni elibi lezinambuzane ezincane ze-pathogenic.
4. Amafutha omnqumo . Amafutha ase-polyunsaturated ayabalulekile ekusebenzeni kwamathishu emaphaphu.

Imikhiqizo ewusizo yokulahlekelwa isisindo

Isizathu esiyinhloko sokwehla ngokweqile kukungondleki. Ukuze uqale inqubo yokulahlekelwa isisindo futhi uthuthukise isimo somzimba jikelele, kufanele ushiye ukudla okulimazayo, esikhundleni saso sibe usizo. Ukudla okunempilo kuzosiza ekuthuthukiseni umzimba, ukuhlanza umzimba, ukuqala inqubo yokuhlukana kwamafutha, ukuqeda cellulite nokuthuthukisa impilo. Kukhona imikhiqizo ewusizo kakhulu yokulahlekelwa isisindo, okucatshangelwa ukufaka ekudleni kwabo bonke abahlengikazi.

1. Isilimo esidliwayo esinamagatsha anamanzi sisusa Imifino ibonakala phakathi kwabanye ngoba ukuthi ukugaya kwayo umzimba udla amandla amaningi kunalokho okuqukethwe kwe-caloric.
2. Ama-groats ase-Buckwheat . Ukwakhiwa kwamakhemikhali kucebile ezintweni ezihlukahlukene eziwusizo, kodwa akukho isitashi esiningi kuwo lapho ezinye okusanhlamvu azikwazi ukuziqhayisa. I-Buckwheat ixhunyiwe ngokuphelele emzimbeni, iqede ngokuphelele indlala.
3. Inyama yesinkwa . Amaprotheni okudla okuwusizo kufanele abe ekudleni. I-rabbit inyama ilungele ukulahlekelwa isisindo, ngoba iyancika futhi ifakwe kahle.
4. Inhlanzi . Ukudla kumele kuhlanganise izinhlobo ezincane zamafutha ezinika amaprotheni omzimba ngendlela elula kalula. Inhlanzi inikeza umzimba ngezinto ezibalulekile.