Ukukhulelwa isikhathi esihle kakhulu sokuqala ukuzinakekela, susa imikhuba ethile engenampilo futhi wethule imikhuba emihle. Ikakhulukazi kusukela kuleso simo, konke kwenziwa ukuze kuzuze ingane ngakho-ke, ukuzinakekela kuzokhuthaza kakhulu. Njengoba uzokwazi vele ukuthi ukhulelwe yini, ukudla kudlala indima ebalulekile ekukhuleni kwengane yakho.
Kepha ukudla kahle akusho ukudla kwababili, okungukuthi enye yezinganekwane ukuthi sesivele sidingile ngokukhulelwa. Okufanele ukwenze ukuzinakekela okubili Ngale ndlela, uzobe unakekela impilo yakho, ukukhulelwa kwakho, ukukhula okufanele kwengane yakho kanye nokululama ngokomzimba ngemuva kokubeletha. Njengoba ukwazi ukubona, yizizathu ezanele zokuqala ukudla ngendlela enempilo kakhulu.
Enye yezindlela ezilula zokudla izakhamzimba eziningi ngasikhathi sinye kungamajusi. Kulungiselelo olulodwa ungafaka zonke izithako ezidingekayo zokunikezwa okuphelele kwamavithamini namaminerali abalulekile ekukhulelweni. Yini enye, ama-juice anelisa kakhulu futhi anempilo futhi lokhu kuzokusiza ukulawula kangcono isisindo osithathayo ngesikhathi ukhulelwe.
Izinzuzo zeziphuzo zezithelo nemifino
Izithelo nemifino kuqukethe amaminerali amaningi kanye namavithamini futhi kakhulu kulula ukugaya ngoba acebile emanzini nasefibre. Lezi ezinye izinzuzo zamajusi wabesifazane abakhulelwe:
- Ungathatha izakhi zomzimba eziningi ngasikhathi sinye: Ngokuxuba izithelo nemifino ehlukene, uthola izinzuzo zaso ngasinye ngokudubula okukodwa.
- Banamafutha amancane: Kubalulekile ukulawula ukukhuluphala ngesikhathi sokukhulelwa.
- Zinhle kakhulu: Uma ungayithandi kakhulu imifino noma yisiphi isithelo, uzokwazi ukuyithatha kalula.
- Zikusiza ukuthi unakekele isikhumba sakho: Okuthile okubalulekile kusukela ngesikhathi sokukhulelwa isikhumba sinezinguquko eziningi. Izithelo nemifino kunothe ngama-antioxidants, kubalulekile ekunakekelweni kwesikhumba.
Ukupheka kwamajusi kwabesifazane abakhulelwe
Zonke izithelo nemifino kuyasiza kakhulu, kepha ikakhulukazi imifino eluhlaza. Lokhu ngenxa yokuqukethwe kwayo okuphezulu kwe-folic acid, i-iron ne-calcium, izakhamzimba ezibalulekile ekukhuleni kwengane. Ungaxuba izithelo nemifino ukuze uthole ukunambitheka okungcono, izithelo ezisawolintshi ezifana uphayinaphu, i-apula noma ulamula zikulungele ukuxubana nemifino.
Nazi ezinye izindlela zokupheka, kepha ungenza izinhlanganisela zakho nsuku zonke. Kungcono ukuthi uthathe ijusi entsha, ukusizakala ngazo zonke izakhiwo zayo. Ekugcineni, uma udinga ukunandisa noma iyiphi yazo, ungangeza isipuni soju.
Ijusi leCranberry
AmaBlueberries aqukethe into ethi ivimbela izifo ezithwala umchamo, kuvame kakhulu ngesikhathi sokukhulelwa. Thatha le jusi ekuseni njengomphelelisi wesidlo sasekuseni sakho:
Izithako:
- 1 i-apula eluhlaza
- Izandla ezi-2 ze isipinashi esisha kuhlanzeke kahle
- Inkomishi encane yama-blueberries (angaba yiqhwa uma ukhetha ku-smoothie)
Ukulungiselela:
Ukulungiselela kulula kakhulu, kufanele nje ugeze isipinashi kahle, uxebule i-apula bese uxuba nama-blueberries engilazini ye-blender. Hlanganisa kahle uze uthole ukhilimu omncaneUma ukhetha, ungangeza amanzi amancane ukuze angabi mkhulu kangako.
Ijusi likaphayinaphu
Uphayinaphu isithelo esidonsa kakhulu ngoba sicebile ku-fiber namanzi, kakhulu Kunconywa ukugwema ukugcinwa koketshezi evame kakhulu ekukhulelweni. Ngaphezu kwalokho, kuhlanganiswe neparsley, uzothola uhlobo oluningi lwe-B, C ne-folic acid.
Izithako:
- 1 inkomishi ye Uphayinaphu wemvelo
- Ucezu lwekhukhamba nesikhumba salo
- Isipuni se i-ginger impuphu
- Ama-sprigs ama-3 we iparsley entsha
Ukulungiselela:
Hlanganisa zonke izithako engilazini ye-blender bese ufaka amanzi amancane. Hlanganisa yonke into kahle uze uthole ukuvumelana okudingayo, ungangeza amanzi amaningi uma uwadinga.
Ijusi eluhlaza
Indlela elula futhi emnandi yokuthatha konke ama-antioxidants, amaminerali, amavithamini kanye nezakhamzimba okudingayo kulesi sikhathi.
Izithako:
- Isigejane se isipinashi esisha
- Isanqante
- Isilimo esidliwayo esinamagatsha anamanzi
- 1 ucezu lwe Uphayinaphu wemvelo
- 1/2 ubhanana
- ujusi kalamula
Ukulungiselela:
Geza zonke izithako kahle uhlanganise nengilazi ye-blender. Hlanganisa konke kahle bese ufaka amanzi uma ufisa futhi ithisipuni elilodwa noma amabili oju.