Sekude kube yimini ende, utshitshiswe nge-3: 30-itis kwaye ugqiba ukuzinyatha kwi-snack, ikhekhe kunye noshukela olongezelelweyo kwikhofi yakho. Ungakwazi ukuyisebenzisela kwi-gym emva koko, kunjalo?
Misa isikhashana uze ucinge ngale nto: kuthekani ngamazinyo akho?
Njalo xa utyilisa kwisonka sikashukela, ibhaktheriya emlonyeni wakho iya kusebenza ukwandisa i-asidi yomlomo wakho.
I-asidi ingakwazi ukuhlaselwa kwinqanaba le-enamel ekukhuseleni amazinyo akho obangela ukubola kwezinyo nokunyusa umngcipheko wezifo zamazinyo.
Ngaba uyadla (ukuphepha ukutya okuphambili ngokuncamelela ininzi yabantwana)? Ngaba unayo iinyo elimnandi (idla iiswidi okanye ii-biscuits yonke imini)? Ngaba ufikelele kwisiphuzo soshukela (iziphuzo zesoda, iziphuzo zezemidlalo okanye ubisi oluthambileyo)?
Ukuba nayiphi na loo migaqo ingeyakho, unokuba uzibeka engozini yokubola kwezinyo kunye nokuziveza kwezinye iingxaki zempilo.
Ukutya okunempilo kuthetha amazinyo aphilileyo
Namhlanje, akunakwenzeka ukuba ube nesidlo esingenashukela. Ushukela uvela ngokwemvelo kwizinto ezininzi esizidlayo, ngokuqhelekileyo njenge-fructose (kwiziqhamo nobusi) kunye ne-glucose (i-carbohydrates). Ukutya okuqulethe iishukela ziyimithombo yethu yamavithamini kunye neemaminerali kunye nezinye izondlo ezifunekayo umzimba wethu.
Yishukela elongezelelweyo elingaqala ukudala uhambo olungalindelekanga kwidokotela wamazinyo, noshukela lunokuvela apho ungalindelanga khona.
Ngexesha elizayo xa usesitolo, qhathanisa umxholo weshukela we-yog yogurt ye-strawberry ene-tub of custody. Ndamangaliswa?
Ukutya okunokulinganisela, okwezantsi kwishukela eyongezelelweyo, akuyona nje indlela enhle yokujonga kwaye uzive uphilile kodwa iya kukhusela amazinyo akho kwaye ulondoloze ukumncoma kwakho!
Ukunciphisa Ukutywa Kwamathambo Aphilileyo
Ukutya okunokulinganisela, okunokwenyuka kwamazinyo akudingeki ukuba kube lukhuni, okanye kutyumle, kwaye akufuneki ukuba kuthetha ukutya okuncinane nokubala kweekhalori.
Naliphi na ukutya okunotyeko kwimveliso emitsha (imifuno, iziqhamo, inyama, inkukhu, nentlanzi) kunye nokutya okuphantsi kokuqala kukuqala. Ukutya okucwangcisiweyo ngokuqhelekileyo ukutya oku sele kuphekwe ngandlela-thile kunokuba lukhulu kakhulu kwishukela elongezelelweyo.
Ukutya okuphantsi kokutya okucwangcisiweyo kunye nokuvelisa kwimveliso emitsha kunokubonakala ngathi kunomsebenzi omningi kunye nexesha elide. Ayikho njalo! Ukwenza ukhetho lokutya oluqinileyo kufuna inhlangano encinane kodwa inzuzo yokujonga nokuvakalelwa, kunye namazinyo amakhulu okuqala, ayifanele!
Ndiyaqalisa
Landela ezi ziphulo zokutya ezilula ukugcina umzimba wakho ukhangela kwaye udokotela wakho wamazinyo uyavuya :
- Cwangcisa phambili : Cinga malunga neentsuku zakho zokutya ngeveki iintsuku ezimbalwa ngaphambi kokuba upheke okunye okukhawuleza ukutya okulula emva kweveki.
- Yidla isidlo sakusihlwa : Ngokuqinisekileyo sisidlo esibaluleke kakhulu sosuku. Isidlo sasekuseni esikhulu, esiphakamileyo kwiprothini, siya kudla umzimba wakho kwaye ugcine ukutya kwakho kwintlanzi, oku kuthetha ukuba uza 'kudla' ngaphantsi.
- Hlanyiswa ngamanzi : Endaweni yesiphumo esinomlilo, okanye ubisi olunomdla, yima uze ucinge ukuba ushukela wenza ntoni kumazinyo akho. Cinga ngokusela amanzi endaweni yoko. Umzimba wakho uya kukubulela kwaye ungakufumana uzive ungaphantsi kwe-lethargic.
- Yinquma kwishukela eyongezelelweyo kunye nokutya okucutshungulwayo : Ukutya okucwangcisiweyo kunenani elikhulu lokushukela kunye nefizi efihliweyo, iswekile engakhokelela kwizifo zamazinyo. Hlola umxholo weshukela omanzi kunye nesinkwa esimhlophe kwaye unokothuka.
- Yidla ukutya kwangempela : Ukutya okufanelekileyo kukubalulekileyo. Khawuyeke umxholo wakho ushukela uthetha ukutya ukutya okwenzeka ngokwemvelo njengemifuno, amantongomane, amaqabunga, kunye nobisi obudliwayo kunye nenyama.
Khumbula, ukutya okungekho nto kungakhokelela kwimpilo yomlomo embi kunye nezifo zamazinyo. Ukwenza ukhetho lokutya olufanelekileyo kuthetha ukuba uza kujonga, ukhulu, uzive ukhulu kwaye ugcine amazinyo akho ekhangelekile.