Ngisho noma wena noma esinye sezihlobo zakho usengozini, ukudla ngesifo sohlangothi kuzokuvumela ukuba unciphise ingozi yezinkinga. Into eyinhloko ukukhumbula kanye nokuthi konke okwamanje amafutha kanye nama-carbohydrate elula awenqatshelwa ngokuqinile, ngoba afaka isandla ekungcoleni izitsha zethu ngaphakathi. Loluhlobo lokudla lungabalwa ngenani lezimbangela kanye nomfutho wegazi ophezulu, nezinhlobo ezihlukahlukene zesifo.
Yidla ngokushaywa umoya: ulwazi jikelele
Isisu - isifo lapho kukhona ukwephulwa kwegazi okwakubaluleke kakhulu kulo mzimba njengengqondo. Phela, kungenxa yokuntuleka kwegazi, okufaka kokubili ukudla okunomsoco kanye ne-oxygen, ukuthi zonke izicubu zife. Isifunda sobuchopho obhekene nalokhu siphelela ukuphatha izinqubo eziqondisiwe, futhi isakhiwo sonke siyafa. Lesi yisifo esibi kakhulu, futhi emandleni akho ukwenza konke ukunciphisa izingozi.
Ukudla okunomsoco ngemuva kokushaywa ischemical kuyafana nokudla okunempilo kwezinye izinhlobo. Naphezu kokuthi izimbangela zalesi sifo zingase zihluke, ukudla ngemva kokushaya isifo kuhlale kufana.
Okokuqala, kudingeka siqonde izimiso ezibaluleke kakhulu kithi. Ukondla kwesiguli emva kokushaywa komzimba kubonisa ukuqaliswa okuqhubekayo kwezincomo ezinjalo:
- ukudla okuyingxenyana (badla kaningi, izikhathi ezingu-5-6 ngosuku, ngezigaba ezincane);
- isisindo somzimba kufanele sigcinwe ngaphakathi kwesimiso sakho seminyaka yobudala, ukuphakama nesisindo (ungakwazi ukukala isilinganiso usebenzisa umshini wokubala wemingcele yomzimba, okuhlinzekwa mahhala ngamasayithi amaningi);
- ukudla kwe-caloric yansuku zonke akumele kudingeke ukuthi kudlule u-2500 kcal;
- kubalulekile ukuhlomisa ukudla nge-fiber - nakuba kungabodwa futhi kuthengwa ekhemisi, nakuba kungokwemvelo - okusanhlamvu okusanhlamvu kanye nemifino;
- Imenyu kufanele ibe nokulinganisela ngokuphathelene namaprotheni, amafutha kanye nama-carbohydrate, futhi amafutha atuswa kuphela ngesitshalo.
Ukushaywa kobuchopho kudinga njalo, njalo futhi kunomsoco. Kubalulekile ukunamathela kulesi simiso nakumaholidi, nangamaholidi, nakuzo zonke izimo - ngoba impilo ngokuqondile ixhomeke kuyo.
Ukudla kokuvimbela isisu: Uhlu olungavunyelwe
Okufanelekile, udinga ukukhipha okukodwa okukodwa ekudleni izitsha ezilandelayo ezingahambisani nohlaka lokudinga okudingekayo ngesifo:
- imikhiqizo yefulawa kusuka kufulawa omhlophe (isinkwa, ama-buns, ama-pastries, njll);
- ukudla okunamafutha okuthosiwe;
- inyama nokubhema;
- amaswidi (kwanoma yiluphi uhlobo);
- usawoti.
Abaningi abakwazi ukushiya ngokuphelele usawoti, kodwa ukungeza kokudla kuka 2-4 amagremu ngosuku akunconywa. Yenza imenyu yakho ukuze ingadingi usawoti - isibonelo, kusuka emifino, izithelo, imikhiqizo yobisi.
Ukudla kweziguli emva kokushaywa yisifo
Yiqiniso, kunesimiso esicacile noma esicacile sokuthi yini okufanele ifakwe ekunondleni ngesikhathi sokushaya kwesisu. Kubalulekile ukuphatha lolu hlu ngokubaluleka okugcwele futhi uzame ukuthanda yonke imikhiqizo ehlanganiswe kuyo, ngoba belapha hhayi nje lokho, kodwa ngezinzuzo zezempilo:
- imifino (ikakhulu iklabishi, beet, isipinashi), izithelo namajikijolo (ama-blueberries, ama-cranberries);
- iphalenda (emanzini, ngaphandle kwamafutha);
- Izilwane zasolwandle (ama-shrimp, ama-squid, ama-mussels, njll);
- inhlanzi (kubandakanya amafutha okwanele, kodwa okungajwayelekile);
- izinhlobo ezincane zamafutha enyama nezinkukhu (okulinganiselwe);
- Imikhiqizo yobisi ephansi kakhulu (enezinto ezinamafutha kuze kufike ku-5%);
- amafutha yemifino (engafanele, umnqumo ongcono, i-linseed, njll);
- I-Butter (inani elincane izikhathi ezingu-2-3 ngesonto eliphakeme).
Lokhu kudla akukwenyusi uhlangothi futhi kukuvumela ukuba uhlale nesifo esinjalo iminyaka eminingi. Ungathathi lokhu njengokudla, ngoba ayikho imikhawulo eqinile kakhulu. Yithanda lokhu ukudla, futhi ukudla kuyoba injabulo yakho.