Ukutya uxinzelelo lwegazi oluphezulu (uxinzelelo lwegazi): ukutya kunye nokuthintela

Umxholo

• Ukutya okunciphisa uxinzelelo
• Yimalini ityuwa evunyelweyo ukuyitya ngemini?
• Yimalini ikofu ekucetyiswa?
• Ukutya ekufuneka sikuphephe

Ukutya lelinye lawona malungu abalulekileyo kunyango lwexinzelelo lwegazi, ke ngoko, ukhathalelo lwemihla ngemihla, njengokunciphisa isixa setyuwa esisetyenzisiweyo, ukunqanda ukutya okuqhotsiweyo nokwenziweyo kohlobo olakhelweyo nolweenkonkxiweyo, ngenxa ityuwa enomxholo ophezulu, kwaye unike ukukhetha ukutya kwendalo, okufana nemifuno kunye neziqhamo ezintsha.

Ukongeza, abantu abaphethwe luxinzelelo lwegazi oluphezulu kufuneka bonyuse ukusebenzisa kwabo amanzi ngokusela i-2 ukuya kwi-2.5 yeelitha ngosuku, kunye nokunyusa ukusebenza kwabo rhoqo, njengokuhamba okanye ukubaleka, ubuncinci ama-3 ngeveki.

Ukutya okunciphisa uxinzelelo

Ukutya okufanelekileyo kakhulu ukunciphisa uxinzelelo lwegazi:

1. Zonke iziqhamo ezintsha;
2. Itshizi ngaphandle kwetyuwa;
3. I-oyile ye-olivu;
4. Amanzi ecoconut;
5. Ukutya okuziinkozo kunye nokutya okupheleleyo;
6. Ijusi ye-Beet;
7. Amaqanda;
8. Imifuno eluhlaza kunye nephekiweyo;
9. Iinyama ezimhlophe, njengenkukhu engenasikhumba, iturkey kunye nentlanzi;
10. Amanqatha kunye namandongomane angatyiswanga;
11. Iiyurut ezikhanyayo.

Kukwabalulekile ukubandakanya ukutya kokuchama ekudleni, okunje ngevatala, ipayina, ikhukhamba neparsley, umzekelo, ukongeza ekusetyenzisweni kwamanzi, njengoko oku kunceda ukuphelisa ukugcinwa kolwelo ngomchamo kunye nokulawula uxinzelelo lwegazi.

Fumanisa malunga nokunye ukutya okokuchama okunceda ukulawula uxinzelelo.

Yimalini ityuwa evunyelweyo ukuyitya ngemini?

Umbutho wezeMpilo weHlabathi ucebisa nge-1 ukuya kwi-3 yegrama yetyuwa ukuthintela ukonyuka koxinzelelo lwegazi. Ityuwa yenziwe ngeklorine kunye nesodiyam, eyokugqibela inoxanduva lokunyuka koxinzelelo lwegazi.

Uninzi lokutya luqulathe isodiyam, ngakumbi eyamashishini, kubalulekile ukuba ujonge kwaye ufunde iilebheli zokutya, kunye nengcebiso yemihla ngemihla yesodium phakathi kwe-1500 kunye ne-2300 mg ngosuku.

Ukutshintsha ityuwa, iintlobo ngeentlobo zeziqholo kunye namayeza anuka kamnandi angasetyenziselwa ukongeza incasa kukutya, njenge-oregano, irosemary, iparsley kunye nekhoriyanderi, umzekelo.

Yimalini ikofu ekucetyiswa?

Olunye uphononongo lubonisa ukuba icaffeine inokunyusa uxinzelelo lwegazi okwexeshana emva kokutya, nokuba umntu unoxinzelelo lwegazi oluphezulu okanye hayi.

Izifundo ezingakumbi zisafuneka kwiziphumo zexesha elide, nangona kunjalo ezinye izifundo zibonisa ukuba ukusetyenziswa ngokulinganayo kweekomityi ezintathu zekofu ngemini kunezibonelelo zempilo kwaye kuthintela isifo sentliziyo, i-arrhythmias kunye neswekile.

Ukutya ekufuneka sikuphephe

Ukutya okungafanele kusetyenziswe kwimeko yoxinzelelo lwegazi kuku:

• Ukutya okuthosiweyo ngokubanzi;
• Iitshizi ezinje nge parmesan, provolone, Swiss;
• Ham, bologna, salami;
• Ukutya okunamafutha amaninzi. Jonga ngononophelo iilebheli zokutya;
• Ukutya okufakwe ngaphakathi kunye neenkonkxiweyo, ezinje ngesausage etshayiweyo, thaca;
• Iinkonkxa ezifana ne-tuna okanye isardadi;
• Candy;
• Imifuno esele iphekiwe okanye imifuno;
• Iziqhamo ezomileyo, ezinje ngamandongomane kunye neenqoba zecashew;
• Iisosi, ezinje nge ketchup, imayonnaise, lwemostade;
• IWorcestershire okanye isosi yesoya;
• Ityhubhu isinongo ukulungele ukupheka;
• Iinyama, ezifana nehambhega, ibhekoni, inyama eyomileyo, isoseji, inyama yenkomo;
• Abantwana, iipates, isardadi, ii-anchovies, ikhowudi enetyiwa;
• I-Pickles, iminquma, i-asparagus, iintliziyo zamathanga zesundu;
• Iziselo ezinxilisayo, iziselo ezibandayo, iziselo zamandla, iijusi ezingezizo.

Oku kutya kutyebile kumanqatha okanye kwisodiyam, kuthanda ukuqokelelwa kwamacwecwe amanqatha ngaphakathi kwimithambo, ethintela ukuhamba kwegazi kwaye ngenxa yoko inyusa uxinzelelo kwaye, ke, kufuneka kuthintelwe yonke imihla.

Kwimeko yeziselo ezinxilisayo, olunye uphononongo lubonisa ukuba ukuthatha iglasi encinci yewayini ebomvu yonke imihla kunenzuzo kwimetabolism nakwinkqubo yemithambo yegazi, kuba ityebile kwi-flavonoids, polyphenols kunye ne-antioxidants, zinto ezo zikhusela intliziyo.