Ukudla kudlala indima ebalulekile ekukhuleni nasekukhuleni kwezingane. Konke ukudla okwakha i- iphiramidi yokudla, ziyadingeka kwizakhi ezahlukahlukene abazinikezayo. Yize konke kuyadingeka, kukhona okuqinisekile ukudla okuthandwa kakhulu ngenkathi yokukhula. Kuyiqiniso ukuthi ukuphakama noma ukuphakama kwakho kuzoncika kakhulu efeni lofuzo, noma kunjalo, ungaliguqula kakhulu lelo lifa ngokudla.
Uma uzibuza ukuthi ikuphi lokho kudla okungasiza ingane yakho ukuba ikhule ngendlela ephumelela ngokwengeziwe, ungaphuthelwa yilwazi olulandelayo. Khumbula ukuthi indlela engcono yokugwema izinkinga ezihambisana nokudla, njengokukhuluphala kwengane nezinye izinkinga ezifanayo, kuyadingeka ukuthi izingane zidle okuhlukahlukene, okunempilo, nokulinganisela nokuthi bazijwayeza ukuzivocavoca umzimba njalo.
Ukudla okukhuthaza ukukhula
Lokhu kudla kukhona Kunconywa ikakhulukazi ekudleni kwengane esikhathini sokukhula esigcwele. Kumele babe khona kwimenyu yansuku zonke yabancane.
Ubisi
Amaprotheni aqukethe ubisi nezithako zawo, zibalulekile ekwakheni amathambo. Ngaphezu kwe-calcium, ubisi luqukethe amanye amavithamini abalulekile okungafanele ukuthi entule ukudla kwansuku zonke kwengane. Ubisi luqukethe i-calcium eningi, kepha akusilo lodwa. Khumbula ukuthi ama-yogurts nezithako zobisi kulula ukugaya ngenxa yokuvutshelwa kwawo. Ngaphezu kobisi, kufaka phakathi iyogathi, ushizi, i-cottage shizi kanye nanoma yikuphi okuphuma kubisi ongakuthola emakethe namuhla.
Izithelo
Okunye kokudla okunempilo izingane ezingakudla. Ngakolunye uhlangothi, isithelo sine-fiber eningi, amavithamini kanye namaminerali abalulekile ukuze umzimba uthola amandla owadingayo nsuku zonke. Ngaphezu kwalokho, izinhlobo eziningi zezithelo zivumela ingane ukuthi idle lokhu kudla ngobuningi ngaphandle kokubhoreka. Ungayilungisa nangezindlela ezahlukahlukene, yize into enempilo kakhulu ukuthatha sonke isithelo.
Imifino
Njengezithelo, imifino unikeze inani elikhulu lamavithamini namaminerali. Umsoco odingekayo ukuze ingane ikhule kahle.
Inhlanzi
Kokubili izinhlanzi ezimhlophe nezinhlanzi eziluhlaza okwesibhakabhaka kubalulekile kumaprotheni aqukethe. Kodwa-ke, inhlanzi enamafutha icebile ku-Omega3 fatty acids, okuyisakhamzimba kubalulekile ekusebenzeni kahle kokuxhumeka kwe-neural.
Inyama
Ikakhulukazi inyama ebomvu ithanda ukukhula kwezingane, ngoba zisiza ukwakhiwa kwezicubu ezintsha. Ngaphezu kwalokho, lolu hlobo lwenyama luqukethe izakhi ezishukumisa i-hormone yokukhula.
Amanzi
Izikhathi eziningi sikhohlwa ukubaluleka kwamanzi ezinganeni. Abantu baphila isikhathi eside ngaphandle kokuthatha ukudla, noma kunjalo, ngaphandle kwamanzi impilo ayinakwenzeka. Izingane zidinga ukuphuza amanzi anele ukuze hlala u-hydrated kahle ngaso sonke isikhathi. Ngaphandle kwalokho, umzimba wakho awukwazi ukwenza yonke imisebenzi edingekayo, njengokukhula kwemisipha.
Imidumba
Okunye kokudla okungenakutholakala ekudleni kwezingane masonto onke. Ama-legumes acebile ngensimbi, kubalulekile ekuvuseleleni amasosha omzimba, ukumelana nomzimba nokugwema ukushoda kwegazi. Ngaphezu kwalokho, imidumba iqukethe ezinye izakhamzimba ezidingekayo ekukhuleni njengamavithamini, amaminerali noma ifayibha.
Amafutha omnqumo
Lokhu kudla kuyigugu emqhele wokudla kwaseMedithera, kwaziwa ngokuthi "igolide eliwuketshezi" futhi kubalulekile ekwakhiweni okufanele kwemisebenzi eminingi emzimbeni. Uwoyela uqukethe ama-amino acid abalulekile, okungukuthi, umzimba awukwazi ukuwakhiqiza ngokwawo. Ngaphezu kwalokho, kunjalo ucebile emafutheni amaningi, unempilo kakhulu futhi kudingekile. Ukuze amafutha omnqumo anikele ngazo zonke izinzuzo zawo, kungcono ukuwathatha eluhlaza.
Yisebenzise ukugqoka imifino namasaladi ezingane, unga futhi engeza isiphepho samafutha angcolile lapho ulungisa i-puree yemifino noma isitshulu ngaphambi nje kokuba kudliwe.