Gxila kwiZiko lokutya, Ukulala nokuzivocavoca
Ukuba uphilile kuthetha ukuba unemikhwa emihle. Ngoko uyidla njani impilo kunye nokutya kwezilwanyana? Ukutya okunempilo kunye nokutya kokutya akuyona nto yodwa eya kukunceda ube nempilo. Eminye imikhuba yokuphila , ehlakulwa ngexesha elide kunye nokuzibophelela kwimpilo yesikhathi eside, iya kukunceda endleleni eya empilweni ephilileyo. Unokumangaliswa ukubona ukuba imikhuba enempilo ayifaki kuphela ukukhetha ukutya kodwa nezinye iindlela zokuphila.
Nantsi uluhlu lwam 9 enempilo enempilo eya kukunceda ukuba ube nempilo, kunye nokutya kokutya:
Umgangatho wempilweni # 1: Khetha ukutya okucebileyo kwezondlo.
Ngokuqhelekileyo kunokuba ungakhethi, khetha iziqhamo, izigulane, izityalo ezipheleleyo, i-fat fat fat and food protein foods. Bafaka i-wallop yesondlo kwindleko ephantsi ukuya kwi-calorie. Ngenxa yoko, oku kutya kuthathwa njengezityebi-izityebi. Ngelixa unokufumana oku kutya kuyo yonke indawo, ukukhetha kwabo akusoloko kulula.
Umgangatho wempiliso # 2: Gwema umgibe wezinto ezininzi zokutya.
Ukulula, okukhawulezayo, okumnandi kunye nokunciphisa umzamo kuyilingo, kodwa kufuneka ukwazi indlela yokugcoba ukutya okungenamsoco. Ngoba? Ngenxa yokuba ukutya okungenamsoco kungabonakalisa ukondla, kunika iikhalori ezininzi kunye nezondlo ezimbalwa. Ngomhla wokunyamezela, okanye umntwana ohlala kwinqanaba lokuphuhliswa elikhuthaza ukutya okunomdla , ukubuyela emva kwendlela kunye nokutya okunomsoco kufuneka kube yinto ephambili ebalulekileyo kumntu onomdla wokutya.
Umgangatho wempiliso # 3: Gxininisa kwi-fiber.
Qonda indima yefiber, ekunceda ukulawula ukutya, kwaye kunciphise ingozi yezifo ezingapheliyo njengesifo senhliziyo, umhlaza okanye isifo sikashukela.
Isicwangciso sokutya esibandakanya i-fiber siya kuzaliswa isiqhamo, imifuno kunye neentlobo ezipheleleyo. Oku kuya kukunceda ukulawula ukutya kwakho (funda: ugweme ukutya ngokutya) kwaye uyakubeka ixesha lobomi bezempilo.
Umgangatho onempilo # 4: Gcina iintlobo zokutya ezizayo.
Ungadli ukutya okufanayo ngosuku nosuku. Zitshintshela iziqhamo ezahlukeneyo kunye nemigodi ekudleni kwakho kunye nokutya, kwaye ujonge ukwenza njalo kuwo onke amaqela okutya.
Iintlobo ezihlukahlukeneyo ziziqholo zobomi, emva koko, ukuncedisa ukugcina ukutya okunesondlo kunye nempilo yonke ibalulekileyo.
Umgangatho wempiliso # 5: Ukuzivocavoca iintsuku ezininzi.
Ingaba uhamba, u-yoga, ugijima, usibhukuda, okanye ushaya i-gym, sibone indlela yokusebenza rhoqo. Ngokweziphakamiso kubantu abadala ukusuka kumaziko okuLawula nokuLawulwa kwezifo (CDC), abantu abadala badinga ii-2 1/2 iiyure nganye ngeveki yokusebenza ngokulinganiselayo (ukuhamba ngokukhawuleza) kwaye kufuneka benze ukunyanzeliswa kwemizimba yesibini okanye ngaphezulu kweveki nganye. Ezi ziphakamiso zithatha iintlobo ezahlukeneyo, zonke ezijoliswe ekujonganeni neemfuno ezingaphantsi zoqeqesho ukuphucula impilo. Abantwana badinga iyure yomsebenzi ngamnye ngosuku. Ukuzivocavoca kuya kukunceda uzive unamandla kwaye ukhuthazwe ngakumbi ukwenza ukhetho lokutya okunempilo.
Umgangatho wempiliso # 6: Fumana ubuthongo obaneleyo.
Kungakhathaliseki ukuba yeyiphi ubudala, wonke umntu udinga inani elincamisayo lokulala ubusuku bonke. Ukulala kukhuthaza ukukhula kwabantwana kunye nempilo enhle kubantu abadala. Ngokutsho kweSational Foundation Foundation, abantwana abancinci kufuneka bafumane iiyure ezili-12 ukuya ku-14 ukuya kobusuku; Abafundi abaneminyaka engama-3-5 ubudala kufuneka bafumane iiyure ezingama-11 ukuya ku-13; kubantwana abaneminyaka engama-6 ukuya kwe-12, bajolise kwiiyure eziyi-10 ukuya kobusuku; kubantwana abaneminyaka eyi-13 nangaphezulu, ubuncinane beeyure ezingama-7-8; kunye nabantu abadala, ubuncinane ubuncinane beeyure ezingama-6.
Umgangatho wempiliso # 7: Yidla ukutya okukunceda ukugcina isistim somzimba sempilweni.
Ukutya okunotyebile kwiivithamini A, C no-E kunokunyusa umkhuhlane okhuselekileyo, obaluleke kakhulu kubo bonke abantu abadliwayo, kodwa ngokukodwa kulabo basakhulayo kunye nalabo abanesifo esiningi sokutya .Zama ukubamba ezi zondlo kwimihla ngemihla ukutya. Imithombo yevithamini A iquka imifuno kunye nokutya kweebisi. Ukutya kwe-Citrus kunye nejusi ye-100% yimithombo emihle ye vithamini C, kunye ne-vitamin E inokufumaneka kwi-oyile, iantonga, imbewu kunye nentlanzi.
Umgangatho wempiliso # 8: Isembozo "engozini" izondlo ezifana ne-calcium, i-vitamin D, isinyithi, i-zinc kunye ne-DHA.
Ukuba nokutya kokutya kuthetha ukuyeka ukutya okuthile, ngokuphindaphindiweyo amaxesha athetha ukuba iqela lokutya, njengalokhu kwimeko yobisi.
Kufuneka ukwazi ukuba ungayenza njani i-dodge ukusilela okwenzekayo oku kungabangela ngokufumana indawo enempilo, eyinxalenye yezinto ezithintekayo. Ngokomzekelo, ukuba unayo ubisi obunzima, ubandakanye ubisi obungabikho ubisi ukuze ufumane "engozini" izondlo ze-calcium kunye ne-vithamini D.
Umgangatho wempiliso # 9: Yenza iindawo zokuhlala ze-allergen ezihlakaniphile .
Ngokuqinisekileyo, unokufumana iimveliso ze-gluten kwiimarike, kodwa ukuba ube nempilo uya kufuna ukufumana iimveliso ezingenanto e-gluten okanye ukhethe ezinye izityalo eziqulethe i-fiber. Ngoba? Kwiimeko ze-gluten-free, izakhi ezisisiseko ezifana nee-vithamini kunye ne-fiber akunakuze zongezwe kwimveliso emva kokucubungula. Hamba i-kilometer eyongezelelweyo ukuze uqinisekise ukuba izakhamzimba zakho zokutya zicwangciswe ngesondlo engqondweni.
Izibonelelo
Foundation National Foundation
Amaziko okuLawula kunye nokukhusela izifo: Izikhokelo zoqeqesho
Izikhokelo zeZidlo ze-2010 zamaMerika