Indlela Ukutya Kwe-Junk Kukuthintela Ubuhlungu Bakho Obunzima
Xa usentlungu, yintoni embi ngokutya okuncinci? Ewe, akukho nto, ngokungakhathaliseki ukuba uyidla ngokumodareyitha. Noko ke, iingxaki zivela, xa ukhulula ekudleni okungenamsoco. Uyazi njani ukuba ungadla ntoni xa unentlungu engapheliyo ? Masiqale ngento engayidliyo.
Oko Akufanele Usidle
Namhlanje, abaninzi baseMelika badla iikhalori ezingaphezulu kunokuba zifuna.
Uninzi lwezidlo ozikhethayo lunokuba luphezulu kwizithako ezingathandekiyo, njengamafutha azalisiweyo , ushukela kunye netyuwa. Ukutya okuphezulu kweekhalori kunye namafutha athile akusigcini nje ukuba sithande ngakumbi ukunyanya kunene kodwa sinokunyusa ukwanda kobuhlungu obungapheliyo. Kuye kucetyiswa ukuba ukutya okunqongophele kwiziqhamo kunye nemifuno kukhulisa ukuvuvukala emzimbeni, okunokukukhathazeka ngokukodwa xa unentlungu okanye isiswini somzimba. Kulabo abane- arthritis , ukutya okungenamsoco (ephezulu kwiikhalori) kunokuxakeka kabini ngenxa yokuba isisindo esongeziweyo sandisa ukwanda kwamalungu.
Ubunzima obuninzi, ubuhlungu obungaphezulu
Nangona ukuba imeko yakho yokuhlunguzeka engapheliyo ingabi yimbi ngakumbi ngenxa yokuvuvukala, abaphandi baye bafumanisa ukuba abantu abaneentlungu ezingapheliyo banomzimba ogqithiseleyo bavame ukubika amanqanaba angaphezu kweentlungu kunabo bagcina ubungakanani obuphilileyo. Ngaba konke oku kuthetha ukuba kufuneka uhambe ngokutya okunzulu? Mhlawumbi hayi, kodwa kufuneka ulonge ubunzima bakho kunye nentlungu yakho ukuqinisekisa ukuba ubuncinane uyeke ukuzuza ubunzima kwaye uqinisekise ukuba intlungu yakho ayibubi.
Izikhokelo ezisisiseko zokutya okunempilo:
- Yidla izityalo kunye nemifuno , ngakumbi imifuno enamagqabi kunye neziqhamo ezintsha. Iindidi ezifuthiweyo zilungile. Khetha iikhenyana kuphela njengesisigqibo sokugqibela, njengoko banokuthi banokutya okunomsocodi kunye nokunciphisa ukutya okungaphezulu kunabo abatshatshayo okanye abatsha.
- Yidla iimbotyi ezininzi kunye neenhlamvu ezipheleleyo . Gxotha ezinye i-chickpeas kwi-saladi, tshintsha ukusuka kumhlophe ukuya kwisonka se-ngqolowa okanye uqale ukusebenzisa i-pasta enesonka. Ukutshintsha okufutshane ukutya kwakho kwansuku zonke kungenza umehluko omkhulu.
- Ukusika ukutya okucokisekileyo , njengalezo ezineeshukela ezongezelelweyo kunye nezo zenziwa. Esikhundleni se-bar yokutya kwasekuseni, yiba ne-wheat toast kunye ne-strawberries egcina. Khetha ukutya kokutya okunomsoco endaweni yeekhalori ezingenanto.
- Phuza amanzi amaninzi . Ngokungafani ne-soda okanye ijusi, amanzi aya kukugcina i-hydrated ngaphandle kokongeza iikhalori ezingaphezulu. Nangona i-cola yokutya i-cal cal-cal or free calorie, ihlala iqukethe i-sodium ne-caffeine. Ukuba awukwazi ukusondeza isisu samanzi, zama ukuongeza i-lemon okanye iicucumber. Ungasebenzisa i-flavorings epholileyo, kodwa qiniseka ukugcina iso kwiimigangatho yazo ye-sodium.
Ukuba unesifo kwezinye iimeko zonyango ngaphezu kwentlungu yakho engapheliyo, ukutya okunempilo kubaluleke ngakumbi. Gcina ukhumbule ukuba ukuba unokutya okukhethekileyo, okufana nesifo sikashukela okanye imeko yesimo senhliziyo, kufuneka ulandele izikhokelo ezichazwe ngugqirha wakho okanye unondlo. Ukuba awuqinisekanga ukuba ungaqala kuphi, yenza isiganeko kunye nodokotela wakho. Ukutya okunempilo kukunyathelo elungileyo xa uhlala unentlungu engapheliyo .
Ukufumana iingcebiso ezingakumbi kwisicwangciso sesondlo sokubandezeleka okungapheliyo, jonga eli nqaku malunga nokutya okuchasayo yiSikhokelo sokuNondla.
Imithombo
Hitt Holli C, McMillen Robert C, Thornton-Neaves Tonya, Koch uKaren noCosby Arthur G. Ukuxhatshazwa kobukhulu kunye nobuhlungu kwi-General Population: Iziphumo ezivela kwiSifundo soPhulo oluPhakamileyo lwaMazantsi. I-Journal of Pain. Umqulu 8, iNqaku 5, iphepha 430-436 (ngoMeyi 2007)
I-Saman DR. I-State-Proucming Proinflammatory State: Isisombululo sobuhlungu obungapheliyo kunye nezinye izifo ezithintekayo? I-Journal ye-Manipulative ne-Physiological Therapeutics. 2002 uMar-Apr; 25 (3): 168-79
ISebe lezeMpilo laseMelika kunye neeNkonzo zoLuntu. Izikhokelo Zesidlo sabaseMerika, ngo-2005. Ukufikelela kwi-5/2/09.