Ukulandela ukudla okunomsoco kungukuthi isihluthulelo sokuqinisekisa impilo enhle, ngoba ukuphela kwendlela yokuqinisa amasosha omzimba. Ukuze ukudla kube nokulinganisela, kufanele kube nokudla okuvela kuwo wonke amaqembu. Ukwandisa amanani emikhiqizo ethile enempilo nokunciphisa ukusetshenziswa kokunye ukudla. Unyaka wonke kubalulekile ukulandela ukudla okunomsoco, kepha kakhulu ezikhathini ezibandayo lapho amagciwane namagciwane enqwaba khona.
Okuthile kulezi zikhathi zesikhathi seCovid, kudingeka kakhulu ukuvikela wonke umndeni ekuthelelekeni okungenzeka. Ngisho nokudla kungasiza ekulweni kakhulu naleli gciwane elinolaka. Lokho kungukuthi, yize kungenzeka ukuthi ngesikhathi esithile wena nomndeni wakho ningenwe yi-coronavirus, ukuba namasosha omzimba aqinile kuzokusiza ukunqoba lesi sifo esisha nesinolaka.
Ukudla kwawo wonke amaqembu, kepha ngesilinganiso esifanele
Konke ukudla kukhona kudingekile ukuze umzimba uthole izakhamzimba ezibalulekile, kepha kubalulekile ukwazi ukuthi iziphi ezihlinzeka ngezinto ezidingekayo ngobuningi bazo nokuthi yiziphi okufanele zisetshenziswe ngokulinganisela. Isibonelo, izithelo nemifino kufanele kube yisisekelo sokudla nsuku zonke futhi kube khona kukho konke ukudla kosuku.
Umehluko nokunye ukudla okufanele udliwe ngokulinganisela ukuthi yize kuqukethe izakhamzimba ezibalulekile, kunikeza nezinye izinto ngobuningi bazo ezingaba yingozi emzimbeni. Ngakolunye uhlangothi, ngaphakathi kweqembu ngalinye lokudla ungathola imikhiqizo ethile yekhwalithi engcono yokudla okunempilo, okuyizo okufanele zibe yingxenye yokudla komndeni wonke.
Ukudla okubalulekile ekudleni okulinganiselayo
Izithelo nemifino
Lokhu ukudla okungukuthi kufanele kube yingxenye yokudla kwansuku zonke, noma yiluphi uhlobo lwemifino noma izithelo ngoba zonke zinenzuzo enkulu yokudla okunempilo. Phakathi kokunye, amaminerali nefayibha ezisiza ukulawula ukuhamba kwamathumbu, ngaphezu kokusiza umzimba ukuthi uthathe i-carbohydrate.
Izinhlanzi nezinhlanzi zasolwandle
Ngaphakathi kwezinhlanzi, ukusetshenziswa kwezinhlanzi ezimhlophe kunconywa ikakhulukazi ezinganeni. Noma kunjalo izinhlanzi eziluhlaza okwesibhakabhaka akufanele zikhohlwe njenge-salmon, i-tuna noma i-mackerel, phakathi kokunye. Onke acebile ku-Omega3 fatty acids, okuyisakhamzimba esibalulekile ukugcina amasosha omzimba eqinile.
Isitashi
Kuyinto enikeza amandla futhi eyiyo ithathwa njengomthombo omkhulu womzimba kaphethiloli komuntu. Ukudla okuqukethe isitashi nakho kunikeza ezinye izakhamzimba ezinjenge-fiber, amaminerali noma amavithamini eqembu B. Isitashi sitholakala kuma-carbohydrate, okuwukuthi, isinkwa, ipasta, amazambane nezilimo eziyizigaxa zomndeni wamazambane, phakathi kokunye okuningi.
Inyama, ukhiye ekudleni okulinganiselayo
Kubaluleke kakhulu futhi ukudla inyama, ngoba umkhiqizo wezilwane uhlinzeka ngomsoco ngobuningi obungatholakali kweminye imikhiqizo. Ngaphakathi kwemikhiqizo yenyama, kungcono ukhethe inyama emhlophe ngoba ayinamafutha amancane futhi inempilo, noma kunjalo Ukusetshenziswa kwenyama ebomvu kubalulekile ngenxa yomnikelo obalulekile wensimbi. Kakhulu ikakhulukazi ezimweni zezingane, ngoba ukuntuleka kwensimbi kungadala i-anemia nezinkinga ezahlukahlukene ekukhuleni kwazo.
Imidumba
Kumele babe khona ekudleni komndeni phakathi kwezikhathi ezimbili nezintathu ngesonto. Imayelana ne- ukudla okunothe nge-fiber, amaprotheni asuselwa ezitshalweni, amavithamini noma amaminerali, phakathi kwezinye izinto ezinempilo kakhulu zomzimba.
Izithelo ezomile
Ikakhulukazi ama-alimondi uma kukhulunywa ngezingane. Njengoba ziqukethe amanani amakhulu we-magnesium ne-calcium, ebalulekile ekukhuleni kwamathambo nobuchopho wezingane. Uma lokhu kukuncane, kufanele bakusebenzise ukuze bagweme ubungozi bokufuthwa, njengokuhambisana neyogathi, amakhekhe enziwe noma i-izithelo smoothie, okufaka ubisi esikhundleni sesiphuzo se-alimondi. Lokhu akusho ukuthi izingane kufanele ziyeke kudla ubisi nsuku zonke, Kuyindlela yokuthatha lokhu kudla ngezikhathi ezithile futhi ngaphandle kwengozi ezinganeni.
Uma ufuna ukwazi kancane ngokujula kufanele ukuhlele kanjani ukusetshenziswa kokudla ngakunye, ukuhlela ukudla okunomsoco okuhle komndeni wakho, kulesi sixhumanisi uzothola iphiramidi yokudla. Ngaphezu kwamanye amathiphu abalulekile wokuqonda ukuthi ungayisebenzisa kanjani kahle.