Ngingadla uju ngenkathi ngilahlekelwa isisindo?

Kubantu abaningi, ukudliwa kuhlotshaniswa nokulahlwa okuphelele kwamnandi. Lokhu kungabangela ukucasuka, ukucindezeleka nokungafuni ukuqhubeka nokulwa namanye amakhilogremu. Kodwa akuzona zonke izidlo ezithokozisayo ezingasetshenziselwa ukusetshenziswa ekunciphiseni isisindo, ngoba ukudla kungadla uju, ngisho nangamanani amancane. Lokhu okuhlwabusayo, kodwa ngesikhathi esifanayo, umkhiqizo wokudla unomthamo ophezulu kakhulu - i-100 g yomkhiqizo iqukethe i-350 kcal. Uju alusizi nje ukubhekana nezifiso zamaswidi kanye nendlala, kodwa futhi liphinde livuselele umzimba ngamavithamini, okuyinto engavumelani ngaso sonke isikhathi nokusetshenziswa kwezidlo zokudla.

Ngingadla uju ngesikhathi sokudla?

Ukukhuluma ukuthi kungenzeka yini ukuba udle uju uma ulahlekelwa isisindo, kufanelekile uqaphele ukuthi, naphezu kokubaluleka kwamandla, uju ekudleni kuyasiza ngezizathu eziningi. Kuyasiza ukwandisa umzimba kanye nokuwohloka kwamafutha ezindaweni eziyinkinga. Ukuqaphela ukudla, kuvunyelwe ukuphuza inani elincane leziphuzo ngokusetshenziswa kwalo. Uju lungafakwa ukuze uphuze esikhundleni soshukela, kodwa kungcono ukuthi ungaphuzi amathisipuni angaphezu kuka-3-5 ngosuku. Ingabe yengezwa esiphuzweni esilandelayo: engilazini yamanzi abilayo afake isipuni esisodwa soju, ucezu lwelamula bese uphuza imizuzu engu-15 ngaphambi kokudla. Kufanele futhi ukukhumbula ukuthi uju lingaba yingozi lapho lengeziwe emanzini ashisayo. Uma izinga lokushisa lesiphuzo lidlula ama-degree angama-60, kukhishwa izinto eziyingozi kusukela uju. Bambalela esibindi futhi kungabangela ukushisa okukhulu kokudla, futhi ukusetshenziswa kwesikhathi eside kweziphuzo ezishisayo nobuni kungabangela ekuthuthukiseni izifo eziyinkimbinkimbi neziyingozi.

Zuza kanye nokulimala koju

Uju lunomphumela omuhle esimisweni sezinzwa, kuthuthukisa isimo sengqondo futhi kwandisa ukumelana nokucindezeleka . Kubuye kube nokujwayelekile isimo sezinyama, kuvuselela umzimba nge-carbohydrates futhi kusize ukunqoba izifiso zamaswidi. I-Fructose ne-glucose, okuyingxenye yoju, yenza umsebenzi wesimiso sezinzwa, ngcono inkumbulo, unikeze i-vivacity. Enye ingxenye yobusi ngamanzi kanye nenani elikhulu lamaminerali, kuhlanganise ne-magnesium, i-calcium, insimbi, i-zinc, i-iodine.

Naphezu kwenzuzo yezinto eziwusizo, uju kufanele usetshenziswe ngokuqapha ngesikhathi ukhulelwe, nge-acidity eyengeziwe yesisu nesifo sephepha lezinhlamvu. Akunconywa, kukhona uju kubantwana abangaphansi kweminyaka emibili ubudala, omama abahlengikazi, abanesifo sikashukela kanye nokuthambekela kokuphendula okweqile. Ukuze ugweme imiphumela emibi, ungadli ama-gram angu-80 uju ngosuku.