Ngikhulupha kanjani? Ngisikhulisa kanjani isisindo sami iringi? Ngisikhulisa kanjani isisindo sami ngezinsuku?

Ukuzuza nokugcina isisindo esifanele kudinga ukudla okufanele.
Uhlelo kufanele lufanele uhlobo lomsebenzi womuntu, iminyaka kanye nezinye izindlela zempilo ezicatshangelwayo.

Abanye bangase bacabange ukuthi ukuzuza isisindo kulula kakhulu, kodwa kukhona abanye abantu abahlushwa ukuncipha noma ukungabi nasisindo, futhi kubo ukukhuluphala kuyisithiyo esikhulu.

Ngisikhulisa kanjani isisindo sami iringi?

I-Fenugreek ingenye yemifino etholakala cishe kuwo wonke amakhaya, futhi ingenye yezitshalo ezisetshenziswa kakhulu zokuzuza isisindo.
Ngaphandle kokusiza ukukhuluphala, inezinye izinzuzo eziningi, njenge:

• Ukulungisa izinga likashukela egazini, njengoba lisebenza ukunciphisa ukumuncwa kukashukela, okusiza ekulawuleni ukukhiqizwa kwe-insulin.
• Ukunciphisa amazinga e-cholesterol ayingozi egazini, ngoba iqukethe ushukela omningi ongenasitashi onomthelela ekumunceni kabusha kwe-bile salts futhi.
• Lawula umsebenzi wesimiso sokugaya ukudla futhi usheshise ukunyakaza kwamathumbu, njengoba iqukethe izakhi eziningi ezifana nensimbi ne-potassium.
  Futhi inothe ngovithamini C no-A.
• Ngo-2011, iphephabhuku elithi "Phytotherapy Research" lashicilela ukuthi ukudla inkomishi ye-fenugreek isigamu sehora ngaphambi kokudla kukusiza ukuthi uqede unomphela isilungulela.

Ungasebenzisa iringi ukuze uzuze isisindo ngeviki ngezindlela eziningi, okuhlanganisa:

1. Yidla inkomishi ye-fenugreek decoction enoshukela ngoju olumhlophe kathathu ngosuku.
2. Faka amathisipuni amathathu kawoyela wefenugreek kusipuni esisodwa soju engilazini yamanzi bese uphuza kabili ngosuku.
3. Faka isipuni sembewu ye-fenugreek yomhlabathi kanye nesipuni soju olumnyama enkomishini yamanzi abilayo bese uphuza kabili nsuku zonke.
4. Faka isipuni sefenugreek yomhlabathi enkomishini yobisi olufudumele, okungcono kakhulu kusihlwa.
5. Faka izitshalo zefenugreek eziluhlaza ekudleni nasemasaladini.

Ngisikhulisa kanjani isisindo sami ngezinsuku?

Izinsuku zingenye yokudla okungcono kakhulu okusiza ekukhulupheni, njengoba kunoshukela nama-calories acebile. Amagremu angu-100 wezinsuku akunikeza cishe ama-calories angu-280.

• Izinsuku zigayeka kalula futhi zinomthelela osheshayo emzimbeni, ziyi-tonic evamile futhi zisiza ukwelapha i-anemia.
• Izinsuku ziqukethe izilinganiso ezinhle ze-potassium, i-magnesium, insimbi, i-zinc, i-sodium ne-phosphorus.
• Izinsuku nazo zinamavithamini amaningi afana novithamini A, D, B6, C, no-K.
• Futhi iqukethe i-folic acid, uhlobo lwevithamini B elapha i-anemia.

Kunezindlela eziningi zokusebenzisa izinsuku zokuzuza isisindo, ezisebenza kahle kakhulu yilezi:

1. Yidla izinsuku eziyisikhombisa esiswini esingenalutho nsuku zonke.
2. Hlanganisa amadethi nengilazi yobisi olufudumele futhi uphuze nsuku zonke.
3. Ukusebenzisa izinsuku ekwenzeni amaswidi noma ukugxusha izinto ezibhakiwe.

Ngikhulupha kanjani isisindo ngendlela enempilo?

Ukuze ukhuluphale ngokwemvelo, kufanele uqale uqinisekise ukuthi ayikho inkinga yezempilo ethinta isisindo noma ebangela ukuncipha kwesisindo.
Ngakho-ke ungangabazi ukubonana nodokotela uma ulahlekelwa isisindo ngokuqhubekayo.

Futhi uma imibiko yezempilo ilungile, singase sidinge nje ukushintsha iphethini yokudla yansuku zonke, futhi ungasebenzisa lawa maphuzu:

• Ochwepheshe abaningi bokudla okunomsoco bayavuma ukuthi kuyadingeka ukudla ukudla okuyinhloko okuhlanu noma okuyisithupha ngosuku, inqobo nje uma ukudla kungenamsoco futhi kugxile ezakhamzimba.
• Yidla amajusi amasha futhi uqhelelane nawo apakishiwe.
  Gxila ezithelweni ezinekhalori ephezulu njengobhanana, umango kanye nokwatapheya.
  Ungakwazi futhi ukwengeza ubisi lonke noju olumhlophe kuma-smoothies.
• Ungangabazi ukuba nesnack ngaphambi kokulala, njengoba umzimba wakho udinga amandla athile ngesikhathi sokulala ukuze wenze izinqubo ezibalulekile zokuvuselela umzimba.
• Ukuzivocavoca kubalulekile ukuze uzuze isisindo esifanele.
  Ukuzivocavoca kulawula isifiso sokudla futhi kukusize uthole isibalo esifanele.

Ngikhulupha kanjani ngokushesha?

Kukhona okunye ukudla okuqukethe ama-calorie aphezulu okungangezwa njalo ohlelweni lwakho lokudla kwansuku zonke:

1. Amantongomane Njalo amagremu ayi-100 amantongomane aqukethe cishe ama-500: 600 kilojoule.
2. Ibhotela le-peanut noma ibhotela le-almond.
   Isipuni saleli bhotela sizokunikeza ama-calories angu-100.
3. Izithelo ezomisiwe, ngokuphambene nalokho abanye abantu abakucabangayo, zicebile ngamavithamini, amaminerali nama-calories.
4. Imifino enesitashi njengamazambane, ama-yam, ama-artichokes, ummbila, ama-parsnips kanye no-squash.
5. I-Cream kanye noshizi ogcwele amafutha yimithombo ecebile yamaprotheni, futhi amagremu angu-100 ngalinye liqukethe cishe ama-calories angu-300.
6. Irayisi elimhlophe ne-basmati, lapho okuqukethwe okumaphakathi ngamagremu ayi-100 elayisi kusuka ku-350: 450 kilojoule.
7. Faka isipuni semayonnaise ekudleni kwakho.Isipuni semayonnaise siqukethe cishe amakholori ayi-100.
8. Imbewu yefilakisi ne-chia iqukethe cishe ama-calories angu-100 nge-500 grams ngayinye.

Ngikhulupha kanjani ngenyanga?

Kukhona neqembu lamakhambi emvelo asiza ukuvula isifiso sokudla futhi akhuluphale, okuhlanganisa:

1. iminti
   I-Mint yenza kusebenze izindlala zamathe nama-enzyme okugaya ukudla, esiza ukuthuthukisa ukunyakaza kohlelo lokugaya ukudla.
   Amaqabunga e-Mint aqukethe i-calcium, i-phosphorus, amavithamini E, C, no-D, kanye nenani elincane likavithamini B, okwenza i-mint ibe ngamakhambi angcono kakhulu athuthukisa ukusebenza kwamasosha omzimba.
2. isafroni
   Okubonakala ngekhono layo lokulwa nokuqwasha nokucindezeleka.
   Ngaphezu kokuqukatha iqembu elibalulekile lezakhi namavithamini,
   Iwumthombo omuhle wama-antioxidants futhi ikhuthaza isikhumba nezinwele ezinempilo.
   Ngakho zama njalo ukufaka ingcosana yesafroni ekudleni kwakho.
3. chamomile
   Okubhekwa njengenye yama-antibiotic emvelo angcono kakhulu.
   Qinisekisa ukuthi udla izinkomishi ezi-3 kuya kwezi-4 zomhluzi we-chamomile usuku lonke.
   I-Chamomile ibuye ibe umthombo ocebile wama-antioxidants, njengoba ithambisa isisu futhi ilawula amazinga kashukela egazini.
4. i-thyme
   I-Thyme ingenye yezitshalo ezinhle kakhulu ezisetshenziselwa ukuqeda izinkinga zokugaya ukudla kanye nama-parasites.
   Wonke amagremu ayi-100 e-thyme aqukethe u-400 mg we-calcium, 20 mg wensimbi kanye no-160 mg wevithamini C.

Ngingawazuza kanjani amakhilogremu angu-10?

Nalu uhlu lokunye ukudla neziphuzo eziqukethe inani elikhulu lamakholori.

Ngikhulupha kanjani ngesikhathi nginesifo sikashukela?

Abanye abantu abanesifo sikashukela bangase babe nenkinga yokwehlisa isisindo, futhi ngokuvamile kwenziwa kube nzima nakakhulu ukungakwazi ukudla ukudla okuthile.
Kodwa akunakwenzeka futhi ungathola isisindo esiningi ngokusebenzisa lezi zinyathelo eziyishumi ezinconywe izazi zokudla eziningi.

1. Bheka kudokotela okhona ukuze uthole imbangela yokuncipha kwesisindo, uma izimpawu zokuncipha ziqala ukuvela ngemuva kwesifo sikashukela.
2. Yenza izivivinyo ezinconywe udokotela wakho njalo nsuku zonke.
3. Hlukanisa ukudla kwansuku zonke kube izidlo eziyisi-6 ezinkulu, ukuze udle ukudla okulula njalo emahoreni ama-3.
4. Qiniseka ukuthi udla amaprotheni anempilo ngokwanele ukuze wenze imisipha yakho ibe namandla.
5. Thembela emithonjeni yamafutha emvelo njengamafutha omnqumo namafutha kabhekilanga.
6. Gwema inyama enamafutha futhi udle izinhlanzi eziningi njenge-salmon namasardine.
7. Yidla ama-carbohydrate anoshukela omncane.
8. Yiba neziphuzo ezintsha noma amajusi ihora ngaphambi noma ngemva kokudla.
9. Qinisekisa ukuthi uphuza okungenani izingilazi zamanzi ezingu-8 usuku lonke.
10. Uma ukhetha itiye nekhofi, qaphela ukuthi ungaphuzi izinkomishi ezingaphezu kwezingu-3 futhi ngaphandle koshukela.

Uma ukhuluphala ngobunzima, vele uqhubeke nokudla okulungile, futhi ngokubekezela okuncane, nakanjani uzofinyelela umgomo wakho.